Podcast: Play in new window | Download (Duration: 6:33 — 5.5MB)

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This week’s FitLabPGH Podcast release is a video podcast providing a look inside Ben’s winter hiking backpack. This is what we carry on a 1-3 hour hike…in the winter…with Labradors. The goal is to get outside, enjoy moving, and get home safely…even if something goes wrong.

Listen to the audio, or enjoy the Labradors and cats in the video podcast

Safety first: before your hike, let someone know where you’re going, and when you plan to return…especially if you’ll be in an area with limited or no cell phone coverage.

Hydration is important! In the summer, we may opt for an USWE Pack with a hydration bladder, but if freezing fluids is a risk, go for an insulated water bottle. Looking for extra calories to fuel your hike? Consider adding maple syrup or honey to your water (or tea).

Ben’s current winter pack is from MHM Gear in Colorado www.mhmgear.com – it’s the Switch 26 (26 liter).  First in the pack: a snack. This is personal preference. Ben opts for mini Clif Bars and gel packs of fruit and veggie baby food…don’t judge. Although Lisa’s never seen him use it, Ben also carries a monocular for wildlife viewing.

The outer pockets of the pack hold a collapsible hiking pole (because we don’t have 4-Paw Drive like the Labs to handle slippery or unstable trails) and a second (lighter) pair of wool gloves. After Ben warms up, he stashes his winter mittens or gloves, and puts on the lighter pair from the pack.

Now we enter the “Just in Case” or “Emergency” section of the pack. A waterproof, foldable jacket. First aid kits for humans and dogs. Looking for an Adventure Emergency Kit that comes in a waterproof tube complete with flashlight and compass? Check out www.VSSLgear.com (they also make a coffee kit and a flask kit). For a true canine emergency, Ben carries a Fido Pro Airlift that allows you to carry a dog in a sling across your hips…we hope we NEVER need to use it. For milder canine emergencies (like a torn dew claw), Ben carries dog boots and an extra leash.

A whistle is always a good safety idea…along with an extra hat, neck gaiter, socks, and a spare pair of glasses. If you fall in a stream, you may be really thankful for dry socks! At the bottom of the pack, Ben keeps a knife and a small pair of loppers…you never know when you might need a tool to extricate yourself, or your companion, from underbrush or a pricker bush.

Take home message: get outside, enjoy moving, and return home safely…so that you can continue to make movement part of your lifestyle.

Contact Info for FitLabPGH:
Email: fitlabpgh@gmail.com

Twitter: @fitlabpgh

Instagram: @fitlabpgh

We update via Facebook too!!

Movement Tips and Lifestyle Hacks – YouTube channel (posted on Instagram too)

Fill out our FitLabPGH Features form to be a FitLabPGH featured mover…or fill one out for your 4 legged movement partner (dog, cat, goat or horse!!)

Check out our sister podcast Moving2Live concise but interesting podcasts for the movement and exercise professional and amateur aficionado.

Attribution for Intro/Exit Podcast Music:
Marathon Man by Jason Shaw from the album Audionautix: Acoustic, licensed under an Attribution 3.0 United States License. Available at www.FreeMusicArchive.org

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Podcast: Play in new window | Download (Duration: 6:53 — 5.7MB)

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Today’s FitLabPGH podcast release is a repost video podcast challenging you to find ways to Move More. We are almost 11 months into the pandemic…this was recorded during the last PA order to close all gyms and fitness facilities…while your facility may now be open…you may not be comfortable attending in person classes. If your favorite forms of movement are temporarily unavailable, there are MANY ways to keep moving…and we’re here to suggest a few options.
We recommend the video below, but if you are an audio listener the info is also available via audio.
Tip 1: Walk your Labradors…No Labradors in your life? Why not??? (Just kidding). If you don’t have a dog to walk, walk anyway…perhaps with your kids, or a friend, or your cat… Not a fan of walking? Try something else! Need inspiration? Check our podcast and movement tips archives at www.FitLabPGH.com for ideas.
Tip 2: Phone a Friend… Ask a friend and/or accountability partner for movement ideas…perhaps you can even join each other in a virtual fitness challenge. Ben’s friend challenged him to a virtual cycling challenge…which somehow resulted in a pair of new bikes for Lisa!
Tip 3: Ask your Gym for Help. Many gyms and fitness facilities are still offering virtual classes. Looking for something more individualized? Ask about virtual personal training or for a home workout plan.
Tip 4: Make the gym PART of your movement practice…and look for other ways to add movement to your life. Even a short walk can be an excellent addition to your structured workouts…speaking of walking…consider walking when you’re on a non-Zoom work call. If you take that work call outside, be sure to be aware of your surroundings…stay safe!
Take home message: the pandemic sucks…but can you find the positive in a tough time? Maybe the positive is that this is the time you find ways to Move More…which MAY make you calmer, and improve your ability to rest…and to concentrate…added bonus: by making movement part of your lifestyle, you may serve as a positive role model for those around you.
Contact Info for FitLabPGH:
Email: fitlabpgh@gmail.com
Twitter: @fitlabpgh
Instagram: @fitlabpgh
We update via Facebook too!!
Movement Tips and Lifestyle Hacks – YouTube channel (posted on Instagram too)
Fill out our FitLabPGH Features form to be a FitLabPGH featured mover…or fill one out for your 4 legged movement partner (dog, cat, goat or horse!!)
Check out our sister podcast Moving2Live concise but interesting podcasts for the movement and exercise professional and amateur aficionado.
Attribution for Intro/Exit Podcast Music:
Marathon Man by Jason Shaw from the album Audionautix: Acoustic, licensed under an Attribution 3.0 United States License. Available at www.FreeMusicArchive.org

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Podcast: Play in new window | Download (Duration: 7:24 — 6.1MB)

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This week’s FitLabPGH Podcast release is a video podcast offering Ben’s 1-month review of the Apollo Neuro, a “wearable wellness device for stress relief.” The Apollo Neuro, developed in Pittsburgh, uses touch therapy, felt as waves of vibration, to trigger a parasympathetic nervous system response. With consistent use, the Apollo Neuro may retrain the nervous system to manage stress more efficiently. The device may be used on the wrist or the ankle.
You can listen to the audio, but we think you’ll enjoy the video
 
For more on the science behind the device, and information on purchasing, visit www.apolloneuro.com Note: this is not a sponsored post. Ben purchased the product at retail price, and he has been using it for 1.5 – 3 hours a day for approximately a month.
Overall score: 4.75 out of 5 stars.  The only negatives for Ben: 1) the feeling of vibration on the leg reminds Ben of sciatic nerve symptoms, so he doesn’t want to try the ankle strap; and 2) neither Ben nor Puddin the Yellow Lab like the feeling of vibration while trying to sleep, so he hasn’t made use of the “Sleep and Renew” mode. Now, on to the positives. Ben is pleased with the battery life and the ease of charging the battery via a USB cord that comes with the device. When awake, the vibration on the wrist does not bother Ben.
The Apollo Neuro includes access to the Apollo Neuro App (Apple and Android), which offers 7 curated modes (patterns of vibration): Energy & Wake-Up; Social & Open; Clear & Focused; Rebuild & Recover; Meditation & Mindfulness; Relax & Unwind; Sleep & Renew. You choose the mode based on how you want to feel.
The results (as seen through the Oura Ring): Average nightly sleep has increased by 13 minutes. Resting heart rate is down by 2 beats per minute. HRV (heart rate variability) is up slightly (that’s a good thing). And morning readiness (according to the Oura Ring) is up by 5 points. Also, and this may be the power of suggestion…or the placebo effect…but Ben feels more focused after using the “Clear & Focused” pattern, and more energized after using the “Rebuild & Recover” pattern following a workout.
The Apollo Neuro is not cheap…but it DOES fall into the “making an investment in your health” category. Take home message: the Apollo Neuro is a another tool for Ben’s health toolbox…designed to improve stress management, allowing him to sleep better, perform better, and make movement part of his lifestyle.
Visit www.FitLabPGH.com for tips, hacks, and podcasts to help you move more…throughout 2021.
 
 
Contact Info for FitLabPGH:
Email: fitlabpgh@gmail.com
Twitter: @fitlabpgh
Instagram: @fitlabpgh
We update via Facebook too!!
Movement Tips and Lifestyle Hacks – YouTube channel (posted on Instagram too)
Fill out our FitLabPGH Features form to be a FitLabPGH featured mover…or fill one out for your 4 legged movement partner (dog, cat, goat or horse!!)
Check out our sister podcast Moving2Live concise but interesting podcasts for the movement and exercise professional and amateur aficionado.
Attribution for Intro/Exit Podcast Music:
Marathon Man by Jason Shaw from the album Audionautix: Acoustic, licensed under an Attribution 3.0 United States License. Available at www.FreeMusicArchive.org