As the old saying goes, “nothing worth having comes easy.” The same holds true for fitness – getting in shape and achieving your goals requires hard work and dedication. But that doesn’t mean your workouts have to be a drag. With a few simple tweaks, you can make your workouts more effective and enjoyable. Read along for some tips to boost the effectiveness of your training sessions! #1 Stick To The Basics One of the biggest misconceptions for trainees when they step into the gym is that they constantly have to do new and fancy workouts. This is commonly referred to as things done to “confuse the body” and push it towards progress. Supersets, drop sets, low rest times, you name it – Most trainees do a ton of weird things due to the absence of knowledge about what’s actually effective. Truth be told, there is nothing more effective than...Read more

The Best Glute-Building Exercises Think you’re doing all the right things to tone your glutes? You might be surprised. While squats and lunges are great exercises for the lower body, they may not be providing the stimulus your glutes need to really start firing. And this is especially valid nowadays, when the majority of the population is sedentary, due to the nature of our modern-day work! If you’re sitting for hours on end each day to get your work done, the odds are that your glutes have started atrophying. And that is no good! Weak glutes mean less lower-body strength and an increased chance of hip, knee, and lower back injuries. In this post, we’ll outline the best glute-building exercises, so you can make sure you’re getting the most out of your lower body workouts. Glute Anatomy Before we get into any specific exercises for the glutes, it’d be good...Read more

Since the start of the COVID-19 pandemic, a staggering 4 out of 10 people have reported symptoms of anxiety or depression, as compared to 2019 where it was 1 out of 10. Contributing to the rise in mental health concerns during this time are the changes to everyone’s routine (i.e., childcare, nutrition, wellness, exercise) forced on them by the virus. Strength training not only builds muscle, boosts strength, and burns fat, but it can have a considerable positive impact on our daily mindset. Exercising of all types, including cardio, resistance training, conditioning, and yoga provides real benefits to the brain and our ability to persevere through life’s challenges. Improved Mood And Increased Energy Depression is a mood disorder that contributes to feeling a substantial amount of sadness and apathy. A recent study from the Journal of Psychology found measurable improvements in participants’ moods right after one session of exercise. For...Read more

Happy Holidays from your PHF family! Here is our schedule for next week: New Years Week ScheduleMonday 12/274:30pm – Open Gym5:30pm – AUX Open Gym5:30pm – Priority ME!6:30pm – Barbell Tuesday 12/284:30pm – Powerlifting5:30pm – AUX Open Gym5:30pm – Strength & Conditioning6:30pm – Powerlifting Wednesday 12/295-7pm Open Gym Thursday 12/305-7pm Open GymRead more