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Shannon McKenzie is a Pittsburgh native who embodies the FitLabPGH ethos of making movement part of your lifestyle.  She isn’t happy if she doesn’t find a way to move every day; her favorite forms of movement are running, cycling, and hiking.  You can often find her running, cycling, and taking photos on the Montour Trail.  Shannon is also a certified NSCA (National Strength and Conditioning Association) Strength and Conditioning Coach; an ACSM (American College of Sports Medicine) Exercise Physiologist; a certified NFHS Interscholastic Coach with emphasis in Track and Field. She has an ASCM Exercise is Medicine Credential; and she is an ACE Certified Personal Trainer.  When she isn’t running, cycling or hiking, she works as an industrial electrician.
Show Notes: Shannon McKenzie, Contact Information:
Instagram: https://www.instagram.com/mckenzie.shannon/
Facebook: https://www.facebook.com/shannon.mckenzie.739
LinkedIn: https://www.linkedin.com/in/shannon-mckenzie-7b0ba367/
Links mentioned in the Podcast:
Shannon McKenzie was profiled in FitLabPGH Features, released 6/27/19;
Link to profile: https://www.fitlabpgh.com/2019/06/27/fitlabpgh-features-2619-shannon-mckenzie/
Orbis Caffe, Mt. Lebanon, PA
http://orbiscaffe.com
Hell on Hills, World’s Steepest 5K, Beechview, PA
http://www.hellonhills.com
Montour Trail, Allegheny County and Washington County, PA

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Check out the FitLabPGH Podcast featuring Bill Orr of the Montour Trail Council, released 1/28/17
Link: https://www.fitlabpgh.com/2017/01/28/podcast-montour-trail-council-bill-orr/
Tour the Montour Bike Ride, September 21, 2019
https://montourtrail.org/event/tour-the-montour-3/
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)
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: 30:52 — 24.9MB)

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Gretchen McNary (in her own words): Hey. I’m Gretchen. I’m the owner, HKB and THE Girl Friday. I always told people that Girl Friday got started by accident. Part of that is true, but now I’m convinced it was in the cards all along. I was given a path and I chose to run with it. So far, it’s working. It’s stressful, but I can’t imagine doing anything else. My love for food and feeding people is something that comes naturally to me. I was put on this earth to help people. For a while I was convinced it was nursing, but this happened. I’m not a trained chef. Martha taught me everything! Could I know more? Absolutely! I learn so much on a daily basis. I’m still blown away at the lessons I’ve learned in just the few years I’ve been in operation. I imagine that I will keep learning until I hang up my apron. I won’t lie. Some lessons were hard, but it’s how you choose to grow from them.
Having the best people around makes a huge difference. That’s not BS either. I only surround myself with the best. I am truly the luckiest person in that regard. My circle is tight and that’s just the way I like it. IF you know me, you know that I’m passionate about things I love and things I dislike. In an effort to keep things light, I’ve made a list of both.
Things I like: My husband. He is my best friend and biggest supporter. He also possesses the ability to make me want to pull my hair out. I guess that happens when two people know each other for more than half of their lives. None of this would be possible without his constant push or his hard earned money. My children. Besides my dude, they are also my biggest supporters. My littlest one keeps my business card in her desk at school and my middle one tells everyone about it. They spend a lot of time at GF sitting on their devices and complaining about when we’re going home. I’m hoping one day they will wander into the kitchen and want to learn and help out more. My mom, who I miss tremendously, my daddy who showed me what hard work looks like, and my step-mother who I kept at arm’s length for many years. I really missed out because she is amazing. It wasn’t until I lost my mom that I realized what an amazing person she is. My amazing MIL and Aunt Rosie hold down the fort when I’m not there. My sisters and brother who I rarely see but still love and my very special nieces and nephews that I love more than anything in this world. Did you even know that I’m a great Aunt? My friends. I have some good ones. You know who you are!
Crossfit- I love Crossfit. I love my community. Without them, none of this would be possible. My community built me. Sadly- it’s really hard to make time for it and I rarely get there. I know what you’re going to say…..Gretchen…you have to make time. Gretchen…..you need to take care of yourself. I know. I know. I’m working on it. I’ll get back there eventually! Tennis. I play tennis every Friday morning. I love it so much. There are a few of us from High School that get together and play. Brandt is our instructor and we torture the sh*t out of him. He loves it, too! Music. I’m super annoying about this. Ask my staff. I rarely let them listen to their own music. I know, I’m a dick for it but I cannot help it. Swearing. I love to swear. It feels good, and I do it often. Of course, I know when it’s appropriate and not appropriate. Don’t worry, I won’t drop F-bombs around your children.
Dislikes: Washing dishes, little backpacks, Meatloaf (The singer not the food), unloading the dishwasher, white tennis shoes, spiders except for daddy long legs, I’m totally cool with them, people that make noise while eating, Cilantro and cancer in any variety!
Show Notes: Gretchen McNary, Owner and HKB, Girl Friday Cooking Co., Contact Information:
E-mail: Gretchen@girlfridaycookingco.com
Website:

Podcast: Play in new window | Download (Duration: 35:08 — 28.3MB)

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Richard Butler (in his own words): A multifunctional professional with a range of experiences. I am skilled in leading nonprofit organizations, facilitating inclusion, diversity, and cultural competency workshops. I also have experience as part-time adjunct professor, group exercise specialist, and a lifestyle and business coach.
Show Notes: Richard Butler, Contact Information:
E-mail: coachrtb@gmail.com
Instagram: https://www.instagram.com/coachrtb/
Facebook: https://www.facebook.com/richardtbutler
Twitter: https://twitter.com/Coachrtb
LinkedIn: https://www.linkedin.com/in/coach-richard-butler-ms-ctts-870b14a/
Links mentioned in the Podcast:
Richard Butler was profiled in FitLabPGH Features on January 17, 2019.
Check out his profile here: https://www.fitlabpgh.com/2019/01/17/fitlabpgh-features-319/
Mecka Fitness, Pittsburgh, PA (Mt. Lebanon)
https://meckafitness.com
ALTUS-HPO, Pittsburgh, PA
https://www.altus-hpo.com
Check out the FitLabPGH Podcast episode featuring John Rossmiller, Founder of ALTUS-HPO, released 1/13/19;
Link: https://www.fitlabpgh.com/2019/01/13/p0dcast-2-19/
Slippery Rock University, Slippery Rock, PA
https://www.sru.edu
Lululemon (Ambassador Program)
https://shop.lululemon.com
November Project

Home Page – Elementor

Concept 2 (Indoor Rowers, SKIERGs, BIKEERG)
https://shop.concept2.com
UCanRow2

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Three Rivers Rowing Association (TRRA), Pittsburgh, PA
http://threeriversrowing.org
Check out the FitLabPGH Podcast episodes featuring Three Rivers Rowing Association: 2/25/18 episode featuring Matt Grau, Head Coach Junior Rowing;
Link: https://www.fitlabpgh.com/2018/02/25/podcast-8-18-matt-grau-three-rivers-rowing/
and 3/26/17 episode featuring Jenn Grieb, (Former) Executive Director of Three Rivers Rowing Association;
Link: https://www.fitlabpgh.com/2017/03/26/podcast-three-rivers-rowing-association-jenn-grieb/
US Rowing
http://www.usrowing.org
Lululemon SeaWheeze, Half-Marathon and Yoga Festival, Vancouver, BC, August 17, 2019
https://www.seawheeze.com
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)
Check out our sister podcast Moving2Live concise but interesting podcasts for the movement and exercise prof…

Podcast: Play in new window | Download (Duration: 39:49 — 32.1MB)

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Sara Petyk is the owner and operator of Noble Invention Bike Touring, providing self-guided bicycle tours on the best rail trails in the U.S. In 2009, Sara began offering guided walking and biking tours in Pittsburgh. Some of these tours traveled outside of town on the Great Allegheny Passage, so it was a natural next step to focus exclusively on longer bike trips through a self-guided bike tour company, formerly named Bike the GAP. Today, Noble Invention Bike Touring offers self-guided bike tours on the Great Allegheny Passage, C&O Canal Towpath, Katy Trail, Erie Canal, and Virginia Capital Trail, with more to come.
Show Notes:
 Sara Petyk, Owner, Noble Invention Bike Touring, Contact Information:
E-mail: sara@nibiketouring.com
Website: https://www.nobleinventionbiketouring.com
Instagram: https://www.instagram.com/nobleinventionbiketouring/
Facebook: https://www.facebook.com/NobleInvention
YouTube: https://www.youtube.com/channel/UCmi3vwwaQO6zbF-iiAlXa4w
Links mentioned in the Podcast:
Waxwing Cycles- Samson McHugh and Hayley Wickstrom, Owners
https://waxwingcycles.com
Check out the FitLabPGH Podcast episode featuring Waxwing Cycles, released 3/24/19; link: https://www.fitlabpgh.com/2019/03/24/waxwing-cycles-samson-mchugh-hayley-wickstrom/
Great Allegheny Passage (GAP) Trail, Cumberland, MD to Pittsburgh, PA

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C & O Canal Towpath- Chesapeake & Ohio Canal, National Historical Park, DC, MD, WV
https://www.nps.gov/choh/index.htm
Katy Trail State Park, Missouri
https://mostateparks.com/park/katy-trail-state-park
Erie Canal
http://eriecanal.org
Virginia Capital Trail, Richmond to Williamsburg
https://www.virginiacapitaltrail.org
Pinellas Trail, St. Petersburg to Tarpon Springs, FL
https://www.pinellascounty.org/trailgd/
Silver Comet Trail, through New Smyrna, GA to central Alabama (Connects to Chief Ladiga Trail at Georgia-Alabama state line)
http://www.silvercometga.com
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)
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
 
 

Podcast: Play in new window | Download (Duration: 50:13 — 40.4MB)

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Mike Seamans (in his own words):  I was born in Pittsburgh, have a primary background in music and art, attended the The Urban Studies School at the University of Pittsburgh, where I studied community development and organizing.