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The Impact of Exercise on Sleep

I have some interesting news for you today about how your workouts can help you sleep better. You already know that working out regularly helps improve your sleep. It only makes sense that if you make your body tired, you’ll sleep better. In fact, some research shows that regular exercise has the same impact on your sleep as sleeping pills!
But there’s some cool new info about exactly how workouts can improve your sleep. First, moderate aerobic exercise (cardio workouts like jogging, biking, the elliptical, most cardio classes, etc.) reduces stress and lifts your mood to help make it easier to fall asleep. But it goes deeper than that. It also can ....
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The Power of a Morning Routine

Do you have a consistent morning routine that you practice daily? If not, you're missing out on some powerful benefits. Here are 3 of the best benefits you can reap... 1) Enhance Mindset: There are many mental practices you can engage in each morning to enhance your mindset. Of course, meditation is the most popular but more simple practices like reviewing your vision and goals, reading and saying your affirmations out loud, or even journaling are very effective at helping us keep our mind focus on what matters most to us. 2) Increase Productivity: One of best ways to maximize productivity is to proactively plan out what you are committed to getting done each day. Choose 3-5 high ....
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Is "The Deadlift" a Dangerous Exercise?

"The Deadlift" is one of the most popular strength training exercises but also one of the most feared. Often times when people hear the name mentioned they remember the time they tried the exercise and their back tightened up after just one set or they think of someone they know who actually hurt their back while deadlifting. The begets the question, is the deadlift a dangerous exercise? The answer is yes, the deadlift is dangerous when it is done with incorrect technique and out of context for the individual. But the answer is no when its done with proper technique and in the right context and actually it is one of the best strength exercises you can use to improve your resilience and ....
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23 May 2019
PHP's Top 3 Protein Bar Recommendations

In our fast paced lifestyles it's a MUST to keep quick, healthy food options on hand at all times. Protein bars are a great option but not all are created equal! Most of the protein bars on the market are high in added sugars and contain chemicals and additives that are toxic to our body. Some just don't taste that good. There are SO MANY different protein bars to choose from so to help you cut through all of the choices and information we took the time to rank our top 3. Here they are: 1) Bulletproof Collagen Protein Bars-
these protein bars are the lowest in sugar and carbohydrates that we have been able to find which is one of the biggest reasons they earn our top spot. They ....
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17 May 2019
Save HOURS with this simple meal prep trick

We have a super simple, time-saving tip for you today – a tip that will make your life easier, save you money, AND help you stay on track with your nutrition. Here it goes: Typically, most of us fall into two camps when it comes to meal prep. We either overthink it, or we don’t think about it all. Overthinking is an easy trap to fall into… there’s just SO much “stuff” on the internet, in magazines, and on social media with conflicting information. It’s nearly impossible to filter out all the noise and to make an actual decision. So, you think about it, you think some more, and then before you know it, it’s time to eat and you still ....
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5 Steps To Level Up Your Mindset

The perspective from which I want to discuss this topic today has to do with cultivating a mindset that actually allows you to reach your goals. It’s easy to get fed up with your current situation – whether it be weight, athletic performance, a job, finances, a relationship or otherwise – and say to yourself “I’m done! Things are about to change!” But then they don’t. Because that moment of inspiration from frustration is fleeting. A month, a year, and 5 years go by and things are still the same… …unless you create a new mindset that will allow you to follow through all the way to success. Here are 5 steps you can take to do ....
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26 Feb 2019
Creating Empowering Belief Systems

Have you ever wondered where your beliefs come from and why you believe certain things about life and the world to be true? If not, that’s ok, but I want you to keep an open mind for me as you read this… You see, many of the belief systems we have aren’t our own. They are imposed on us by parents, society, cultures, etc… For example, what defines a successful life for most people is the traditional story – go to school, get a great job, buy a house, start a family, work hard until you can retire, then kick back and enjoy life. Today more than ever that belief is being challenged. People are beginning to crave a different narrative. But that’s been ....
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4 Reasons You Haven't Kept Your Resolutions

By now, more than 90% of people who entered 2019 with strong intentions to achieve New Years Resolutions have already quit. In fact, it’s only around 5% of people who ever set a significant goal actually achieve it. It's sad but true. If this is sounds too familiar to you right now when it comes to your health and fitness, keep reading… Here are 4 reasons you may have fallen off the resolution wagon already: 1. You don’t have a coach. This is the #1 most important component of your success. Without a coach to show you the way to the result you desire, you will struggle, which leads to giving up and feeling more hopeless and frustrated than before. If you read the ....
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Is your Diet TOO Restrictive?

We are a society that loves quick, fast, and in a hurry. That’s how we move. Hurried and [mostly] ineffective. The best thing I ever did was [slow down]. The moment I slowed down… I got more things done. Why? Because I was able to move with clarity and intention. How does this relate to the task at hand; our diet and weight loss? Because the impatience that comes with hurried movement affects how we approach eating. We jump into new diets because we see people get quick results. We see people lose their first 20 lbs and we ask them how instead of asking them if they’ve been able to keep it off. We want instant gratification. But would you rather lose 20 lbs ....
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What Gets Tracked, Gets Accomplished

Are you tracking your progress on a consistent basis? “What gets tracked, gets accomplished!” is one of our favorite quotes at PHP. Countless times, we have witnessed the power of consistently tracking certain metrics leading to awesome results with the people we work with. So, what should you be tracking? Most people track their weight, how they fit into their clothes, and generally how they feel. While these can all be valuable metrics it is even more beneficial to get specific. Here are the 4 main metrics we recommend tracking:
Body Composition Analysis:
Instead of just tracking the weight number, which doesn’t tell us exactly what we are losing, a body ....
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Juan

"I have lost 30 pounds since I started training at PHP which has been a little over 1 year now. My energy levels are much better, I stopped waking up so tired, now I actually wake up early naturally and most mornings have the energy to do a small workout or go for a run which is something I have never experienced in my life. I also don’t have any more shoulder or knee pain, and this has freed me to confidently enjoy the sports and activities I love like skiing, running, and playing tennis. I really needed all the mobility training and functional movement approach that I got at PHP, this is what helped me get rid of the pain from my old injuries."

Read more about Juan's story HERE!

Debra

"My results have truly been lifesaving, I have significantly improved the function of my body and I am able to move throughout my day without the pain that I suffered from for so long. I am able to walk regularly and even do activities like jumping rope and playing squash which, I could have never imagined I would be able to! Not only that, I also have lost the 20lbs and 7% body fat that I had tried for 20 years to lose!"

Read more about Debra's story HERE!

Evan

When Evan first started working with us he had knee pain that forced him to miss almost his entire junior basketball season. We created an individualized program to address his unique needs and weaknesses and within a few months he was back to being functional and able to play again. He also made great improvements to his vertical jump, speed, and agility, and body composition.

- Max Vertical Jump 25"-28.5"
- Broad Jump 92"-99"
- 10 Yard Sprint 1.91-1.75 sec
- NBA Shuttle (Lateral Agility Test) 2.96-2.78
- Body Fat 16%-11%

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