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Banishing the Summer Bod Myth

April 19, 2017UncategorizedGoals, inspiration, motivation, Progress, Wellnessadmin

It’s here, y’all!!!

It’s something we’ve all been anxiously waiting for through months, treacherously cold, snowy, and blustery months. Yeah, it did technically snow last week but SPRING IS OFFICIALLY HERE. And Spring means Summer is basically here too. And Summer means bathing suits, beaches, the Bucco’s, beers & barbecues!

Summer can also bring the harsh realization that maaaaaaybe you’ve put on a few winter hibernation pounds. With that realization begins the Internet splurging, looking for ideas and last ditch efforts on how to achieve that ideal “Summer Bod”. We all know the image that comes to mind too— gorgeously tan with chiseled abs and a rock hard, toned body, glistening with summer dew morning mist.

Let me be the first to say it— We MUST banish this perfect “Summer Bod” myth! This unrealistic expectation of ourselves to somehow transform into an Instagram Fitness Model/God/Goddess overnight should be forever banned! Instead, I propose to shoot for a healthy lifestyle that you can maintain throughout the year!

Here are 3 easy ways to help you banish the Summer Bod myth:

1. Look in the mirror and say to yourself, “I accept and love my body”.

Don’t skip this step! Self-acceptance is the best & fastest route to a better you. A healthy life starts with a healthy mind and attitude. You’ll be amazed at how much better you’ll feel once you begin to accept yourself just as you are.

2. Set year-round realistic goals and aspirations for yourself.

Whether it’s to run a local 5K, be able to squat your bodyweight or to simply be able to function through day to day routines, set a goal (and a reward) that is both achievable and realistic. And don’t feel the need to stop at just one goal, keep a list of things you want to accomplish and a realistic time frame to get them done.

3. Find a way to make fitness fun!

Not everyone loves to snatch a barbell over their heads. Not everyone loves to run. Not everyone loves to spin. And that’s ok! Find something you do love, something that makes you feel accomplished or something that fills you with joy (or at least perhaps the least amount of dread!). Haven’t found it yet? Just keep searching, I promise there’s something out there with your name on it.

Here at Union Fitness, we know living a healthy lifestyle year-round isn’t easy! So we are here for you step by step, class by class, meal by meal, and goal by goal.

Spin Is Back

April 17, 2017Uncategorizedadmin

There’s been a little something missing here at Union Fitness. Maybe you’ve noticed the lack of pulsating, bumping music stemming from the spin room. Maybe you’ve realized there aren’t any more people coming out of the studio dripping in sweat with a huge smile on their face. And no Steel Revolution trainers to be seen? Or maybe you’ve simply checked the schedule looking for your favorite spin class and saw a glaring red line through them saying “Cancelled”. WHAT’S THE DEAL?!

Worry no more fitness friends, SPIN IS BACK!

We’re rolling out our New & Improved class schedule. You asked and we listened! New start times, more FatBell Revolution classes, more #powerful classes, more Bootcamp and of course, we happily welcome Steel Revolution back to the studio for our Begin to Spin program!

The Steel Rev instructors are the same awesome, butt-kicking instructors as before. They will ride you hard, keep your body focused and fuel you with an inspiring playlist, that’s guaranteed! To match the pace and speed of our spin classes, we’ve updated our room to add some cool visual effects, so be sure not to miss this brand-new start and spin like you’ve never spun before here at Union Fitness.

What can possibly be more exciting than that, you ask? Well, hold on to your spin seat, IT’S FREE to our members!

Join us for Begin to Spin:

Tuesdays & Thursdays @ 6:00pm
(Morning classes to soon follow!)

Check out our schedule here to sign up for classes and check out our newest changes & additions!

Body Rock! Fatbell Edition: An Interview with Coach Davis

April 14, 2017Uncategorizedadmin

We’re counting down the days until Body Rock! at Stage AE, and we’re really excited to introduce our Fatbell Revolution class to other health-minded Pittsburghers! Today we sat down to chat with Davis Kinville, our original Fatbell Revolution coach. Davis will be up on stage on April 30 showing everyone how to swing their Fatbells around. He currently teaches Fatbell classes at Union Fitness on Monday and Thursday mornings, just in case you miss him at Body Rock!

What inspired you to train others?
I am a big believer in that training and being active improves your mood, so I aim to help people live a happier and healthier life!

How were you introduced to Fatbells?
Casey Williams introduced them to me in a workout at Union Fitness. I had typically been training with kettlebells, so the move to Fatbells came naturally. I have been using them ever since and base most of my classes around Fatbell movements.

What do you like about teaching with Fatbells?
I am all about functional training and Fatbells really allow you the flexibility in movements that target core muscles and the lower back. I also love that it is a great change of pace from a normal workout routine!

What’s your favorite Fatbell movement?
I’d say single arm swings. You get lots of bang for your buck with this exercise; they’re great for training both power and core stability.

What should people expect at your Body Rock! class on the 30th?
Higher intensity intervals using a mixture between kettlebell and dumbbell style movements. Look for lots of single arm work.

Which other Body Rock! classes are you looking forward to?
Definitely spinning with Steel Revolution.

Thanks for chatting with us Davis! Look for his Body Rock! class at 9:30am, outside at Stage AE. Still need tickets to Body Rock!? Talk to Lindsey, Alison, or Beth at the front desk to get your ticket and choose your gift! Also, don’t forget to RSVP on Facebook for event updates and teacher profiles leading up to the event. We hope to see you there!

Workout Wednesday: Combating Easter Candy Overload

April 12, 2017Uncategorizedadmin

For this edition of Workout Wednesday, we’ve put together an at-home workout you can do before or after consuming your weight in chocolate this Easter! In the spirit of the holiday, we’ve included a lot of jumping and hopping around, so be sure to stretch out your legs before you start!

Cardio Warm-up	:30 jumping jacks :30 toe taps	Repeat 3 times, no rest!
Workout	:40 on, :20 off	Repeat each superset 3 times.
	1a: Jump Squats 1b: Mountain Climbers
	2a: Jumping Lunges 2b: Bicycle Crunches
	3a: Broad jump, jog back 3b: Dead bugs
	4a. Burpee tuck jumps 4b. Plank
Cool-down	Stretch!	Take at least 5 minutes to stretch out and bring your heart rate down.

Check out our short video below for a visual guide to some of the harder moves, then hop to it!

If you love these workouts but would prefer to get your sweat on with your other dedicated Union Fitness members, stop by our special Easter Bunny Bootcamp class on April 16 at 12pm. We’ll be doing some of our favorite jumping exercises (and maybe a little Easter Egg hunt) – all for free! Sign up on our website and we’ll see you there!

April Playlist

April 10, 2017Uncategorizedadmin

For those that enjoy the chill and relaxed side of exercise with feel good vocals and acoustics, try reggae!

Lay your body down- Diego Roots
Watching the tide- Diego Roots
Drum & Bass- Diego Roots
Summer Nights- Iration
Reelin- Iration
Scoreboard- Katastro
Alone- katastro
Sweet summertime- the movement
those days- rebelution
santa barbara- rebelution

For those looking for a little push of motivation in their workouts with intense beats and style, plug in for hip hop.

random- g- eazy
alone- 6lack
prblms- 6lack
calm down- g eazy
releaser- kid cudi
illusions- kid cudi
halfway off the balcony- big sean
no favors- big sean
passionfruit- drake
can’t have everything- drake
recognize- PARTYNEXTDOOR
humble.- kendrick lamar
the heart part 4- kendrick lamar
blue suede- vince staples
free lunch- isaiah rashad
new bae- vic mensa
liquor locker- vic mensa
drive me crazy- vic mensa
juke jam- chance the rapper
no problem- chance the rapper
selfish- future
vitamin d- ludacris

For those looking for something eclectic and out of the ordinary, press play for EDM/House.

In time- Droeloe
Stacks- yellow claw
bounce- masego
lost run the crowd- bassnectar
wawa- party favor
masks- cavalier
the raid- wafia
matches- cash cash
for the love- griz
tonight- rufus
we left- rufus
all deez- buku
front to back- buku

Union Fitness at Body Rock!

April 7, 2017Uncategorizedadmin

Do you love our group training classes? Steel Revolution’s butt-kicking spin class? Trying new things and listening to awesome music? If you answered yes to any of the above, you should definitely check out this year’s Body Rock!

Body Rock! is a pop-up fitness event hosted by Highmark, Allegheny Health Network, and organized by Fame15 Creative. Registration starts at 8am and the event will keep going until 2pm. Body Rock! is in its second year, and features Pittsburgh’s premier fitness instructors and studios, all taking place within Stage AE. Body Rock! attendees can participate in multiple classes once on-site at no extra cost. You will also be able to shop with the owners from Ragged Row as they create a pop-up Boutique in house showcasing all of their unique athletic brands.

Classes will be happening non-stop on April 30th, from 9am to 1pm, both inside and outside at Stage AE. Union Fitness will have a big presence at the event: Steel Revolution will be kicking things off with spin right at 9am, then doing it all again with a special 1pm class; Davis will be blowing everyone away at 9:30am with his one-of-a-kind Fatbell Revolution class; and Amy will be teaching Rebuilt at noon to help you mobilize after working your body for hours.

You can get your tickets for Body Rock! right here at Union Fitness. Everyone that purchases a ticket gets a little something extra too: you choose a free group training class here at the gym, OR a free consultation and 1/2 hour training session with one of our personal trainers! Talk to Lindsey, Alison, or Beth at the front desk to get your ticket and choose your gift! Also, don’t forget to RSVP on Facebook for event updates and teacher profiles leading up to the event. We hope to see you there!

Benefits of Massage Therapy

March 21, 2017UncategorizedHealth, Message Therapy, Recovery, Wellnessadmin

Gone are the days where massages are only available in luxury spas, resorts, and in NFL locker rooms. Many people are realizing the benefits of massage therapy for not only athletes, but for everyone! According to the American Massage Therapy Association (AMTA), massage acts to improve performance, reduce pain, prevent injury, encourage focus, and shorten recovery time. In a 2016 AMTA consumer survey, 78% of individuals surveyed claimed their primary reason for receiving a massage in the previous 12 months was medical (50%) or stress (28%) related. Perceptions on the reasons for massages are also changing. 71% of consumers agree that massage therapy should be considered a form of healthcare, not just a pampering perk for the rich and famous.

Sore from one of our classes? Good, you should be! Thanks to the benefits of massages on the muscular system, your body can actually recover faster. Massage affects the cardiovascular system by dilating blood vessels helping them work more efficiently to boost circulation, resulting in an increased flow of fresh oxygen and nutrients being delivered to your muscle tissue. This helps relieve tension and reduces soreness.

Studies show that massages are an effective treatment for reducing stress. Massages reduce levels of the stress hormone cortisol, resulting in lower blood pressure. Regular massages can help you manage anxieties and stress allowing for relaxing me time. According to the annual stress survey commissioned by the American Psychological Association: 25% of Americans surveyed experience high levels of stress. 50% of Americans surveyed report moderate levels of stress. That means that 75% of the individuals surveyed are chronically stressed out!

Insomnia knocking on your door? Believe it or not, massages can actually improve sleep. Studies have found a link between massages and healthy sleep. The common denominator? Delta waves. Delta waves are the brain waves connected to deep sleep. Massages increase delta waves, helping you to relax and fall asleep, without having to count sheep.

Did you know that Union Fitness has a massage room with a trained professional on staff? Marco Rigazio MS, LMT has been in the health and fitness industry for over 30 years! Marco has a Master’s degree in Exercise Science from California University and is a licensed massage therapist with a special interest in neuromuscular therapy, deep tissue, and Swedish massage. Working with chiropractors and physical therapists, corrective exercise and tissue therapy has been a mainstay for the last 6 years.

Give us a call or send us an email to schedule a massage with Marco!

Sources:

http://www.apa.org/, www.amtamassage.org, www.livestrong.com, www.nccih.nih.gov, www.time.com, www.huffingtonpost.com, www.healthfitnessmag.com, www.cnn.com

Workout from Anywhere Wednesday: Yoga Edition

March 15, 2017Uncategorizedfitness, Flow, Workout From Anywhere, Yogaadmin

It is freezing and snowy in Pittsburgh today, and we’re noticing a lot of our gym regulars are opting to work from home instead of braving this weather. We fully support that decision, but want you to get a workout in!

This week we’re setting you up with a little yoga flow that you can do anywhere. It incorporates strength, flexibility, and endurance, so you’re getting three components of training in just one workout.

All you’ll need is a little bit of space and a mat if you have one. Go through the entire flow 5 to 10 times.

Downward Facing Dog (jump to the front of your mat)
Forward Fold
Halfway Lift
Mountain
Forward Fold
Halfway Lift
High to Low Push Up
Upward Facing Dog
Downward Facing Dog

(Repeat 5-10x)

Crescent Lunge (Right Leg)
Left Knee Down, Straighten (Repeat 5-10x)
Right Hand Down/Twist Left
Left Hand Down/Twist Right
High to Low Push Up
Upward Facing Dog
Downward Facing Dog
Crescent Luge (Left Leg)
Right Knee Down, Straighten (Repeat 5-10x)
Left Hand Down/Twist Right
Right Hand Down/Twist Left
High to Low Push Up
Upward Facing Dog
Downward Facing Dog

(Repeat 5-10x)

If you feel like coming out of hibernation and into the gym, sign up for one of our yoga classes that we offer during the week!

Yoga Foundations

Mondays & Wednesdays: 7-7:45am

Vinyasa Flow

Mondays: 6-7pm
Tuesdays: 6:30-7:30am
Wednesdays: 6-7pm
Thursdays: 6:30-7:30am

Express Yoga

Mondays & Wednesdays: 12:15-12:45pm

Happy Hour Yoga

Fridays: 4:30-5:30pm

Lean, Mean & Green

March 10, 2017Clean Eating, Meal Prep, NutritionGoals, Happy Hour Healthy, Meal Prep, Nutritionadmin

Lean, Mean & Green

St. Patrick’s Day will soon be upon us, and if you live in Pittsburgh like us, the annual parade (their website is taking be back to the early days of the internet) is tomorrow, March 11th. If you plan on celebrating your Irish heritage but want to dial back on the debauchery, try to find balance between your healthy habits and having a good time. We’ve compiled some tips that have been helpful for us, and recipes & drinks that we like to indulge in from time to time.

First thing’s first, get a morning workout in. Union Fitness opens at 8am on the weekends. Shower in our facilities, and we’re only a 10-minute walk from downtown. Get those extra steps in, you’ll feel much better about those beers you’re going to consume later! If you can’t make it to the gym tomorrow, come to our happy hour yoga class tonight, it happens every Friday!

Don’t go hungry. If there’s a plate of corned beef hash with your name on it, fill up on the cabbage first. Cabbage is low in calories and will help you feel fuller, longer. Cabbage is a member of the brassica family of veggies that includes broccoli, kale, Brussels sprouts and cauliflowers. Indulge in the classics but keep portion sizes in the back of your mind. Eat slowly and savor each bite.

Hydrate, hydrate, and hydrate some more. Follow the tried and true rule of alternating alcoholic beverages with a glass of water.

Now what to guzzle down all day? Believe it or not, Guinness is not nearly as bad as people think, it’s dark color and heavy body do not mean it’s higher in calories. Twelve ounces of Guinness has 125, which is comparable to many light beers.

If you’re hosting your own party, try out some of these cocktails:

Jameson Jell-o Shots (35 calories per shot)

Ingredients:
3 small (.30 oz) packages Jell-o Sugar Free Gelatin
24 ounces Water (Boiling)
9 ounces Water (Cold)
15 ounces Jameson (Cold)
½ cup fresh mint leaves
1 teaspoon sugar
Juice from a fresh lime
Green Food Coloring or Dye

Place fresh mint leaves in a small dish. Sprinkle with 1 teaspoon of sugar. Using a muddle stick or a wooden spoon, press down on the leaves and twist. Repeat the action several times until the mint leaves release oil and smell minty. Set aside.

Mix the Jell-o mix and muddled mint leaves, with the boiling water until the powder is fully dissolved. Strain mint leaves.

Add the Cold water, 20 drops of green dye, or until you get the color you desire, and Jameson. Pour the cooling mixture into 28 plastic shot glasses. Refrigerate for at least 2 hours, or until fully set.

Skinny Margarita (145calories)

Ingredients:
To rim the glass: kosher salt, lime wedge
1 1/2 oz silver tequila (about 3 tablespoons)
3 tablespoons freshly squeezed lime juice
1 teaspoon light agave nectar (add 2 if you prefer a sweeter margarita)
Ice

Rim the glass: Pour a thin layer of salt onto a small plate. Rub a lime wedge around the top edge of your glass, then dip the glass into the salt, and twist. Fill the glass with ice and set aside.
Fill a small cocktail shaker with ice. Add the tequila, lime juice, and agave. Close and shake energetically until you feel the shaker start to get cold and frost over. Strain into the rimmed glass over the ice.

Spicy BLT Green Bloody Marys

We can take credit for this delish take on a Bloody Mary, but we insist on giving it a try if you’re hosting a breakfast or brunch. This particular cocktail requires a little extra work and motivation, but it’s worth it! Plus, bacon is added to the mix – a little protein never hurt anyone.

Remember that moderation is key. Drink smarter, stay hydrated, watch your portions and be safe out there!

How to Be a Morning Person

March 10, 2017Fitnessfitness, morning, motivation, time-saving tips, workoutsadmin

How to Be a Morning Person

It’s March in Pittsburgh, which means the weather is hit or miss. It’s likely crisp in the mornings with a light covering of frost on your car, and the thought of begrudgingly dragging your body out of the warmth and coziness of your bed at the crack of dawn is the last thing on your mind. However, getting up and moving can be a remarkable way to start the day. Disagree? Just think about trekking to the gym after a long day at the office when all you want to do is get home, sounds equally as bad, or worse if you’re me! Here are a few hacks from the experts at Union Fitness that will stop you from hitting snooze, turn you into a morning person, and get you up and at ‘em.

Keep your alarm clock across your room, way across your room, forcing yourself to roll out of bed and stay out of bed.
Pack your bags at night and leave it by your door so you can leave your home within minutes. No rushing around in the wee hours of the morning picking out clothes and remembering to grab deodorant.

But first coffee. Set that pot at night and wake up to the delicious aroma of your favorite blend brewing blissfully away in your kitchen.
Sleep in your workout clothes and put your sneaks right next to your bed. No excuses.
Accountability is key. Sign up for a class. If there are consequences other than shame, even more incentive to get up and go.
Unplug early. Not only is this good for your mind, but studies show that unplugging from electronic devices before bed can improve both the quality and quantity of your sleep. A good night’s rest will make it easier to rise in the A.M.
Set a glass of lemon water on your nightstand and gulp it down when your alarm goes off. Dehydration begins in your sleep and there is nothing quite as refreshing and energizing as a tall glass of water in the morning. Additionally, lemon water aids in digestion, keeps you hydrated, is weight-loss friendly, prevents oxidation, gives you a vitamin c and potassium boost, and helps prevent kidney stones! Who knew that such an easy habit can bestow one with so many benefits!

Treat yo self! That’s right, give yourself a small reward for getting up and going to the gym in the morning. Isn’t it a little bit easier to get up knowing that there’s a lil somethin’ somethin’ coming your way at the end of a tough morning workout?
Cut the commute. Commit to a gym that is nearby so that you can roll out of bed a little bit later, and also get to work on time. If that isn’t an option, try getting a workout out in that you can do from anywhere.
Remember the results. Set your intentions for the day. Remember what your goals are and what you are working toward.