About Services Compliments Contact BOOK A CLASS PITG University

Our Favorite Exercises to Do While Traveling

Our Favorite Exercises to Do While Traveling

Summer is finally here! For many of us summer means it’s time for vacation with friends and family. However, the down side of vacations can be the travel there and back. Whether you’re driving or flying to your destination, you’ll likely be spending many hours sitting. We’ve discussed the health problems that can crop up from too much sitting before. To counteract those effects, it’s important to get up and move while you can during your vacations. That’s why we’re sharing easy ideas for exercises while traveling in this blog!


1. Toe crunches

This is easier to do with your shoes off but can be done with them on if needed. Curl your toes in towards you, lift the toes and spread them wide, return toes to the floor. Imagine you’re picking up a marble with your toes and then dropping it back to the floor. 10 times.

2. Ankle pumps

Lift your toes up off the floor towards your...

Continue Reading...

10 Best Areas to Benefit From Do-It Yourself Myofascial Release

exercise health treatment Jul 09, 2015

10 Best Areas to Benefit From Do-It Yourself Myofascial Release

We’ve had previous blog posts about the benefits of foam rolling and Myofascial Release treatment from a trained practitioner, but what happens when you need treatment ASAP and the foam roller just isn’t hitting the right spot, or you’re traveling and want a more convenient solution? Enter the amazing TENNIS BALL. A tennis ball is an inexpensive, easy, and effective way to give yourself a localized deep tissue massage and it is great at targeting smaller areas that a foam roller may not quite get to.

How to use it?

Place the tennis ball onto a knot/tight/sore area of your body. Once the tennis ball is in place you can apply deep, consistent pressure, or you can slowly rock side to side over the area. You can lie down on the floor using your arms to support you if need be, or you can stand up against a wall when targeting your neck, shoulders and back.

A few other guidelines to consider 

  1. Hold the...
Continue Reading...

Myofascial Release

Myofascial Release

Many clients come to us for myofascial release or “MFR,”  but what exactly is it and why is it such an amazing method for physical treatment and pain relief?

 It is a soft tissue therapy for the treatment of skeletal muscle and fascial immobility and pain, and is a safe, gentle and effective means of therapy in providing lasting results.

Fascia is a thin, tough, elastic type of connective tissue that covers all organs and muscles within the human body.  Like a continuous spider web, fascia supports and protects these structures from head to toe.  However this soft tissue can become restricted due to overuse, trauma, infectious agents, inflammatory responses, surgical procedures, or inactivity, often resulting in pain, muscle tension, and corresponding diminished blood flow. These myofascial restrictions can produce tensile pressures of approximately 2,000 pounds per square inch on pain sensitive...

Continue Reading...

GMO: Why It Should Stand For GO MORE ORGANIC

GMO: Why It Should Stand For GO MORE ORGANIC

The two things I look for on the labels of the products I buy are non-GMO and USDA organic – and it’s not because it’s trendy or countercultural…it’s because I care about my health and the health of the earth.

I’ve recently heard some people say, “Oh, they’ve been doing hybridization for years! What’s the big deal?” I’m totally fine with hybridization and mating two like species, but I’m totally against the process of gene splicing; especially when it’s the splicing of a fish gene into tomatoes, or the highly toxic “Round-up” into corn. Yes, I just said splicing toxic pesticides into produce! The idea behind genetic modification is that scientists splice the favorable genes of one organism into another organism that could use some more favorable traits, therefore increasing crop yield. For example, the initial attempts to splice a fish gene into a...

Continue Reading...

Sprout Salad

Sprout Salad (Adapted from Sprout Salad 2 from Ottolenghi’s PLENTY)

Servings 6

Calories per serving: 196


150g Daikon Radish – sliced thinly

150g Radishes – sliced thinly

2 cups Raw Mung Bean Sprouts

2 cups grated/thinly sliced raw Carrots

2 cups Steamed Edemame (I like to use the organic frozen, shelled variety for ease!)

4 tbsp Sunflower Seeds

1 cup Alfalfa Sprouts

1 cup Cilantro- roughly chopped


2 tbsp Sesame Oil

Juice of 3 limes

2 tbsp Soy Sauce

1 tbsp Brown Sugar (can also use coconut sugar, raw sugar, agave, honey or other sweetener- your choice!)

2 tbsp Rice Vinegar

To Make

Toss all veggies, cilantro and sunflower seeds together! Feel free to make substitutions based on what’s available.

* I’ve been having trouble finding Daikon so I often substitute regular radishes or kohlrabi for the Daikon.

Whisk the ingredients for the dressing together to incorporate the sugar. Pour over the salad and toss gently.

Nutrition Facts
Continue Reading...

Conscious Voting and Conscious Eating

Conscious Voting and Conscious Eating

Some of us are passionate about voting and make sure to vote not only in presidential elections but also for governors, congressmen, new laws, etc. Whether or not you are a dedicated voter, we can probably all agree on the importance of our right to vote and how our votes, when combined, can bring about change. But have you ever stopped to consider that you are voting at least 3 times a day on an issue that affects yourself, your family, each human being, animals, workers around the globe, the environment, and plant earth! If that’s not a giant privilege (and responsibility) I don’t know what is.

So why should we care about what we eat? Of course we should think about our health. There’s plenty of research to support a plant-based diet to prevent or reverse numerous diseases such as heart disease, cancer, obesity, diabetes, dementia, coronary artery disease, stroke, high blood pressure and cholesterol, etc. But there’s so...

Continue Reading...

The Best Exercise of All Time

The Best Exercise of All Time

When clients ask me what exercises they can do at home or while traveling; the #1 exercise I give them is push-ups.

Push-ups are my personal favorite exercise, and also one of the best exercises you can do for your body. They seem so basic and sometimes overlooked; yet they’ve been a staple in military fitness, martial arts, and just about every other type of exercise program that’s ever existed. Push-ups are as close to a perfect exercise as you can get, yet are probably one of the least loved exercises (or at least it’s the one where I hear the most moaning and groaning over). Only because they are difficult! The more you do them, the easier they get.

Why are they so amazing? Because they’re more than just an arm exercise! By working your back, shoulders, triceps, abdominals, and chest muscles, simply incorporating more push-ups into your regular routine can help you reach all sorts of fitness goals. Alongside having...

Continue Reading...

Happy and Healthy Employees Don’t Take Sick Days

Happy and Healthy Employees Don’t Take Sick Days

One thing I have learned as an employer (and appreciated as an employee) is that if you want your employees to come to work keep them healthy and if you want to have them come to work AND produce keep them healthy AND happy.

Unhappiness among workers in the United States has been estimated to cost a whopping $300 billion a year in lost productivity. A recent study shows that Americans are becoming more unhappy with their jobs, their work environment, work responsibility and their employers. This invariably leads to a drop in productivity and an increase in absenteeism. How one feels about their job has a profound effect on workers’ creativity, productivity and commitment.

The research shows that a healthy lifestyle will not only keep your employees coming to work but make them more productive as well.

  • Normal-weight men miss an average of 3.0 days each year due to illness or injury.
  • In comparison, overweight and obese men...
Continue Reading...

Almond Butter Chocolate Protein Balls

Almond Butter Chocolate Protein Balls

Do you ever get hit by a sudden chocolate craving? No need to deprive yourself!

Instead of reaching for that traditional chocolate candy bar, try these Almond Butter Chocolate Protein Balls. They’re packed with plant-based protein, healthy fats and energizing glucose: the perfect combination to stay happy, healthy and fit!

Almond Butter Chocolate Protein Balls (They’re Raw & Vegan!)

Makes about 25 small truffles


  • 1 cup of almonds, soaked overnight + dehydrated until crisp
  • 1 Tbsp. of extra virgin coconut oil (optional, you can replace this with extra water)
  • ½ cup of dates, pitted and roughly chopped
  • 3 Tbsp. of water
  • 2 Tbsp. of cacao powder, unsweetened
  • 2 Tbsp. of cacao nibs
  • ½ Tbsp. of chia seeds
  • ½ Tbsp. of hemp seeds (or extra chia seeds)
  • ½ tsp. of Maca powder (optional, for an extra power boost)
  • ¼ tsp. of Himalayan crystal salt or sea salt
  • ½ cup of buckwheat, soaked overnight...
Continue Reading...

Pilates for Runners

Pilates for Runners

Most runners feel their running activities alone provide them with a well rounded exercise program.

However, while running is great cardiovascular work, it can lead to imbalances in the body. Those imbalances can sideline runners and must be addressed in order to continue the activity in a healthy and beneficial way. Pilates is an excellent complement to any runner’s routine as it can help strengthen muscles to allow for decrease stress on the body during running.

There are many different kinds of runners. There are marathoners and other distance cravers who may or may not be competitive; there are short distance runners who also may or may not compete and then there are casual runners who just try to fit in a few miles a week to keep their cardiovascular systems in good working order. No matter which type of runner, the same muscle groups are used to propel the body forward. Primarily the hip flexors to pull the top of the leg forward, the quadriceps to...

Continue Reading...

Book a Private Session

Leave your full name and contact information below and someone from our team will contact you within 24 hours to confirm your booking.