Janelle Pica

Eating Smart

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A number of my clients have been asking me about how I “plate up” my meals these days. Setting aside all my feasting on the weekends, when it comes time to train, I make sure my workouts are fueled accordingly and that I eat to recover after my workouts as well. A while ago we […]

And So Began Another Year of Traveling

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For those of you who followed me around on primalburgher.com last year, you probably remembered me flying all over the USA as I did interviews, trained with fellow RKC instructors, and worked alongside of some of the top ranked fitness professionals to achieve my very own RKC certification. This year, the traveling is still happening, […]

Mobility, Stability, and Just Plain Fun: Welcome to Primal Move!

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On a completely separate side note, I find it very fitting that someone who is known as the “Primal Burgher” is heading off to a Primal Move certification. Just saying! I had a lot of questions from current clients of mine that were curious about what I currently pursuing in terms of my own fitness. […]

Clearing Up Carbohydrate Confusion: Mass Gains

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This week we have been talking about the role of carbohydrates for fat loss and athletic performance. Today, we a wrapping up are carb conversations with a discussion on the role of carbohydrates for mass gains. I know that this might sound odd coming from a tiny 5’3” female, but I would like to open […]

Clearing Up Carbohydrate Confusion: Atheltic Performance

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On Monday we talked about the role of carbohydrates for fat loss. Today, we are moving forward with the role of carbohydrates for athletic performance. This post is dedicated to those of use who transformed out health from flab to fab, but ran into the “I can’t maintain my intense workouts” wall. This post is […]

Clearing Up Carbohydrate Confusion: Carbs for Fat Loss

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Wait…SAY WHAT!?!?!!? If there is one aspect of the nutritional world that has irked me to no end, it is the subject matter of carbohydrates. Over the years, I have cut carbs, carb loaded, carb cycled, and gone absolutely carb crazy as I tried to find out what the specific ratio of carbohydrate intake would […]

Infamous Starch Shake

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After playing around with some meal items, smoothie recipes, and trying to solidify my own post workout eating routine, I came up with my signature “starch shake”. While this may sound a little odd to some of you, I absolutely SWEAR by this. Combining sweet potatoes with bananas and adding some grass-fed whey is a […]

Teaching Advanced Kettlebell Routines at “Beast Class”

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For those of you in Pittsburgh looking to learn advanced kettlebell techniques while pushing yourself to a higher level of fitness, be sure to stop in at Pitsburgh Kettlebells on Wednesday mornings 10 am for Kettlebell Blast class. I have actually given this class a nickname of “beast class”, as the routines are ever more […]

Burgher’s Beastly Blaster

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This workout was constructed from my Kettlebell Blast class, aka “Beast Class”. This routine is for advanced lifters so please adhere to the warning. This is NOT for the faint of heart! Try this out and let me know how you do! Log your progress and as always, pace yourself. Rest when needed! Burgher’s Beastly […]