All posts by rnagy

October’s Special Winner!

State of the Union

Hello world of Union Fitness!

 

You have probably already seen us post challenges and specials these past few months on our social media pages and on our TV’s inside of the gym. In the month of October, we ran a special where if you “tag and share your workout or experience at Union Fitness on social media for a chance to win 20% off your next month’s membership dues!”

 

The winner of this special was our very own Fernanda Padilla Ramos! She is an avid Powerful class and yoga class goer here at Union Fitness, so you have probably seen her around. She is awesome and has been putting in the work to get consistently stronger and fit in our classes. We are excited that she was the winner!

 

Keep an eye out for our upcoming specials and challenges, and it could be you featured on our social media pages next! For November, the member with the most scan-ins to the gym will receive 20% off their next month’s membership dues. As always, if you have any ideas or feedback, please feel free to let any of us know. 🙂

 

UF Team

Helping Families Heal and Rebuild

State of the Union

Hola amigos y amigas! If you’ve been to Union recently, you may have noticed signs and bins set up for donations. We are partnering with an amazing organization called HEARTH, and we’re collecting food pantry items as well as other essential living supplies. 

 

You may be wondering: What is HEARTH? What do they do? And what is their mission? 

 

HEARTH is a transitional housing program located in Pittsburgh’s North Hills. They provide a safe, supportive environment for mothers and children overcoming domestic violence, homelessness, and trauma. Their goal is to empower these families to regain independence, stability, and healing through essential services and a strong sense of community. 

 

HEARTH offers a range of resources designed to help families get back on their feet: 

  • Weekly Case Management: Tailored support that connects families to local resources and helps them rebuild their lives. 
  • Food Pantry & Free Store: Families have access to food, clothing, and other basic essentials onsite. 
  • A Supportive Community: With a garden, playgrounds, laundry facilities, and a clothing closet, HEARTH fosters a nurturing environment for all residents. 
  • Life Skills Programs: Empowering mothers with tools they need to thrive, including parenting support, financial education, and job readiness training. 

Many families arrive at HEARTH with very few belongings and are in immediate need of support. Donations are critical in providing essentials like food, baby supplies, and hygiene products. Your contributions will directly impact the comfort, safety, and well-being of these families as they start over. 

 

How You Can Make a Difference: 

  • Donate Essentials: Items like food, toiletries, and baby supplies help families meet their basic needs. 
  • Make a Financial Contribution: Monetary donations fund essential programs, case management, and housing support. 
  • Volunteer: Help organize donation drives or assist with childcare on Monday evenings and other events. 
  • Spread the Word: Share HEARTH’s mission with those around you to increase awareness and support. 

Your generosity gives mothers and children the resources they need to heal, regain independence, and rebuild their lives. Every donation, no matter the size, helps create lasting change. 

 

To donate or learn more, visit the website or contact them directly. Thank you for helping us make a difference! 

 

Dahveed

Meet Our New Head Personal Trainer, Dahveed!

State of the Union

¡Saludos hermanos y hermanas!

I’m thrilled to share that I’ve been promoted to Head of Personal Training here at Union! This new role is a significant milestone and reflects the hard work and dedication I’ve put into my career.

 

When I first started on this path, I thought everything was laid out clearly, and I could achieve my goals within 5-7 years. However, after the pandemic, life, like for many others, came to a screeching halt. I had to rethink how I should progress in my life and career. During this time, I met my fiancé. We did long distance for about a year until I decided to move to Pittsburgh, and I am extremely happy I did.

 

Moving here has helped me grow so much as a person. It was the first time I lived more than 25 minutes away from my mom and brother. I thought it would be easy, but it turned out to be much more difficult, especially being away from my brother. We’ve always been together until the day I moved here, so it was tough to be so far apart. Ultimately, I believe it was good for us to grow on our own, and it has helped us become closer than we were before.

 

Coming to Pittsburgh has also opened many doors for me, including working at Union, where I’ve had the opportunity to meet and become good friends with many wonderful people. This move has also led to new career opportunities, like this Head of Personal Training position.

 

I am extremely grateful for this opportunity and hope to make everyone proud. I know this journey is not over; it’s only the first step!

 

P.S. I got triples of the nova, triples of the road runner, AND triples of the barracuda

Love y’all,
Dahveed

Seasonal Fitness Tips

Fitness, Life Health

Tis the spooky season, fellow UF members! These upcoming months are going to get cold but also festive! Don’t fret and let the weather deter you from staying motivated and getting those workouts in. Here are some tips to help keep you going throughout these next few months: 

Fall 

  • Get outside! Take some walks in nature and enjoy the slight chill in the air and the changing of the leaves. Go on a local hike or even travel somewhere to get a better view of the fall scenery. Maybe somewhere like a state park or a lake? 
  • Join a fall sport such as the classics – soccer and/or football. It is always fun to try something new and play a sport you enjoy. 

Winter 

  • Embrace all of the indoor workouts! Maybe even try to pick up something new like indoor swimming or pickleball, basketball/volleyball too. 
  • Join or participate in a winter specific sport such as skiing, snowboarding, or ice skating. I might be biased but I love winter because that is prime hockey season. This might be a fun way to stay active. 
  • Stay motivated by setting goals for the upcoming New Year. 

General Tips 

  • Adjust your routine based on how you feel during each season. Listen to your body! 
  • Mix it up and incorporate a nice variety of activities to keep things interesting while training. 
  • Create seasonal fitness goals to keep yourself motivated and track all of your wins and progress. 

 

Stay fit my friends! 

– Toria 

Understanding Prilepin’s Chart; Your Strength Training Friend

Training
In the world of strength training, knowing how to effectively structure your workouts can make all the difference. One tool that has gained attention among athletes and coaches is Prilepin’s Chart. Developed by Soviet weightlifting coach A.S. Prilepin, this chart offers valuable insights into optimizing training volume and intensity for various strength goals. We’ll explore what Prilepin’s Chart is and how you can utilize it to enhance your strength and conditioning program.
What is Prilepin’s Chart?
Prilepin’s Chart is a matrix that outlines the optimal number of repetitions and sets for strength training based on the percentage of your one-repetition maximum (1RM). It provides guidelines on how to balance intensity (the weight lifted) and volume (the total number of repetitions) to maximize strength gains while minimizing fatigue.
The Chart Breakdown
The chart categorizes lifting percentages into ranges:
  • 70-75% of 1RM: This range is ideal for building volume and technique. Recommended reps per set: 3-6, with a total of 18-30 reps.
  • 76-85% of 1RM: Focused on building strength. Recommended reps per set: 2-4, with a total of 10-20 reps.
  • 86-90% of 1RM: For peak strength development. Recommended reps per set: 1-2, with a total of 4-10 reps.
  • 91% and above: Used for maximal effort lifts, focusing on 1-3 repetitions.
How to Utilize Prilepin’s Chart in Your Training
1. Establish Your One-Repetition Maximum (1RM)
Before using Prilepin’s Chart, it’s essential to know your 1RM for the lifts you’ll be performing. This benchmark will help you identify the appropriate percentages to use in your training. Testing your 1RM should be done safely, ideally under the guidance of a coach.
2. Plan Your Training Cycle
Utilize Prilepin’s Chart to structure your training cycles. Here’s how to apply it:
  • Strength Cycle: Focus on 76-85% of your 1RM, performing 2-4 reps per set. Aim for a total of 10-20 reps across several sets. This range allows for strength gains without excessive fatigue.
  • Peaking Cycle: As you approach a competition or max effort day, shift to 86-90% of your 1RM with 1-2 reps per set. Limit total reps to 4-10 to avoid burnout and overtraining.
  • Volume Cycle: If your goal is to build muscle endurance or improve technique, work in the 70-75% range with 3-6 reps per set. Aim for a higher total rep count (18-30) over your session.
3. Monitor Your Fatigue Levels
Prilepin’s Chart is not just about numbers; it’s also about managing fatigue. Pay attention to how you feel during and after your workouts. If you find that your performance is dropping or you’re feeling excessively fatigued, it may be necessary to adjust your volume or intensity.
4. Incorporate Accessory Work
While Prilepin’s Chart focuses on primary lifts, don’t neglect accessory work. Exercises targeting muscle imbalances or weaknesses can enhance your main lifts and contribute to overall strength. Just be mindful of how these exercises fit into your total volume and fatigue management.
5. Adjust Based on Individual Needs
Every athlete is unique, and Prilepin’s Chart serves as a guideline rather than a strict rule. Be ready to modify your approach based on personal response, experience level, and recovery capacity. Listening to your body and making adjustments will lead to better long-term progress.
Conclusion
Prilepin’s Chart is a powerful tool for anyone serious about strength training. By providing a clear framework for balancing intensity and volume, it can help you achieve your strength goals more efficiently. Whether you’re a seasoned lifter or just starting, understanding and applying Prilepin’s Chart can elevate your training experience.
Remember, the key to success in strength and conditioning lies in consistency, proper technique, and listening to your body. Get Bumpy!
Please reach out with further questions about Pril’s chart or about training in general. I’m here to help and coach you up.
Cheers,
CJ

Classes at UF

Fitness, Training

Union Fitness offers so many unique memberships and add on opportunities, and today I wanted to take some time to highlight all our classes specifically! 

 

#Powerful: This is our staple class here at UF. It is a weightlifting class focused on main powerlifting moves such as the squat, bench, deadlift, and overhead press. Each day of the week highlights one of those listed main moves and includes some accessory and cardio work mixed in as well. The schedule is as follows: 

  • Monday 6am, 5+6pm – Bench Press 
  • Tuesday 6am, 5+6pm – Squat 
  • Wednesday 6am, 5+6pm – Overhead Press 
  • Thursday 6am, 5+6pm – Deadlift 
  • Friday 6am – Mobility mixed in with some extra strength training (programming on Friday’s are done by our in-house Doctor of Physical Therapy, Jared) 

 

Cardio Lab: This is a fun 45-minute-high intensity class. It includes the use of body weight exercises, medicine balls and fat bells/kettlebells as well as rowers, ski ergs, and Rogue assault bikes. The programming is switched up every day of the week due to the difference in instructors. This allows the classes to be a different challenge every day. The schedule is as follows: 

  • Monday 7am, 6pm 
  • Tuesday 7am, 12pm 
  • Wednesday 7am, 5pm 
  • Thursday 7am, 12pm 
  • Friday 7am 
  • Saturday 9:30am 

 

Blitz: This class is only 30 minutes total and mixes in some strength training as well as cardio, so you get a full solid workout in. This is a great class for those who work in the office and want to get a quick lift in. The schedule is as follows: 

  • Monday 12pm 
  • Wednesday 12pm 
  • Friday 12pm 

 

Mobility: This class is designed for those who want to feel better after their lifting sessions throughout the week. They use foam rollers, lacrosse balls, bands, and various body weight stretches. The schedule is as follows: 

  • Tuesday 6pm 
  • Thursday 6pm 

 

Yoga: Vinyasa: Vinyasa is a flowy style of yoga that connects breath to movement. Postures may be held for 3-5 breaths, and special attention is paid to the transitions between shapes. Flows range from slow and mindful to strong and powerful, with options for all skill levels along the way. The schedule is as follows: 

  • Wednesday 6pm 
  • Sunday 10:30am

 

Come and check out one of our classes! Whether you are already a current member, or a prospective member, the first class is always free!

 

Toria

Thank you Union Fitness

State of the Union

My first time coming into Union Fitness was when I was a freshman at the University of Pittsburgh. I had just joined the Pitt Powerlifting team and was coming off a bodybuilding prep for 2 separate shows. My goal at the time was to be the best as I could possibly be in powerlifting. In essence, I wanted to lift as much weight as I possibly could. While I was lifting at Union for the first time, I was enamored with the community and the overflowing amount of knowledge that this environment provided. Everyone from the coaches to the members were so strong but also willing to teach you what they knew. In that moment, I knew that I had to be at Union Fitness if I wanted to grow not only as a powerlifter but also as a person. Fast forward to 3 years later, I had the opportunity to intern at Union Fitness in the Spring of 2022 where I met Curt, CJ, Todd, Toria, Miranda, Ethan, and many others. Along with that, I also got an inside look of Union Fitness’s community outside of powerlifting. The relationships that I saw from our group classes, our clients, our athletes, and our members is what convinced me that I needed to work here.

 

Fast forward again another year later, Curtis had stepped down from his position and there was an opening for being the head personal trainer. This is what I had been waiting for and I was extremely excited to apply. Although I had a stiff competition with Maria and Dahveed, I was fortunate once again to be selected as the head personal trainer. I did not want to take this position lightly especially with how great my predecessor Curt was before me.

 

I did my best to be who I am as a person but also continuing to carry on the legacy and knowledge that Union Fitness has provided for me and so many others. Through all the ups and all the downs, I am forever grateful for this opportunity and experience that was given to me. I have put my two weeks in at Union Fitness and my official last day as the manager of personal training and services will be Saturday September 21st 2024. However, do not fret, I will be staying on part time and continuing to train clients and maybe teaching a class or two when I have the time!

 

I wanted to take the time to thank each person that I have interacted with during my time here. This goes from teaching powerful bright and early with the OG squad at 6am, teaching powerful at 5pm with the evening homies, teaching countless cardio labs with the dedicated yet psychotic few, all the personal training clients that have trusted me with their progress, and all the members who have made my time as enjoyable as possible. Lastly, I want to thank my coworkers for their trust in me and allowing me to be part of the team with them. I truly felt at home with these people.

 

Over the past few years, I have gained many new relationships that I hope I can keep for the rest of my life. I view you all as my friends and I care about each and everyone of you. Without a doubt, the community is the best part of Union Fitness and I will die on that hill.

 

Like I said earlier, I will still be here but in much more limited role. However, next Saturday September 21st I would love to get drinks with everyone that would like to come. We will meet right after the mock meet at approximately noon at federal galley. Please feel free to stop by if you would like!

 

Zain signing off

Meet the Interns – Meech

State of the Union

Hello!

 

My name is Demetrius Butler but you may commonly hear me referred to as Meech. I am currently an intern here at Union Fitness as I am enrolled in undergrad at Chatham University as an Exercise Science major. I am a Pittsburgh native and a fan of all Pittsburgh sports teams (even through the tough years) and actually went to Ringgold High School, which is about 40 minutes south of the city. I was a 4-year varsity starter there in basketball and achieved my dream of playing college basketball.

 

During my time at Chatham, I completed 2 years with the team when I then decided to go a different direction. I obtained a coaching job with the South Park High School Boy’s Basketball Team and I have been an assistant with the program for coming up 3 years now. My love and passion for the game has brought me in this direction and now it is time to spread my knowledge with the younger generations. I have always liked fitness because it helped keep me in shape for the upcoming seasons, so now I figured I will learn as much as I can to stay in shape and healthy now that I am no longer playing.

 

Being here at Union Fitness will allow me to expand my skills so that I can help prep my future teams in the offseason while also helping them avoid injury during the season. I am looking forward to being here and helping out all of my new teammates!

 

Thank you for taking the time to read a little bit about me, if you have any questions feel free to ask!

 

Meech

Thank You, UF!

State of the Union

Hey everyone!

 

With my internship coming to an end this week I just wanted to write one more blog to share my experience at Union Fitness over the past 4 months. I have had so much fun interning at Union Fitness! Everyone has been so welcoming, and I have enjoyed getting to know the staff and members here. I have never been a part of a gym facility where everyone knows each other and is like a family, and I’m so glad I got to experience that here! 

 

 I have learned so much while being here. Being in Exercise Science classes for 4 years has taught me a lot, but I feel as though I learned the most while being at my internship because I was able to utilize the knowledge I have gained through classes. Throughout the past four months, I have been able to gain knowledge in all types of exercise fields including personal training, coaching group classes, shadowing Physical Therapy, and getting a glimpse of what it’s like to operate a gym. I will forever be thankful for this experience and the staff who have helped me grow and gain knowledge along the way! 

 

After leaving Union Fitness, I will be starting my new job as a Physical Therapy Aide for UPMC. I will be going back to school next year to gain my Doctorate in Physical Therapy (fingers crossed I get accepted to Nova Southeastern- Ft. Lauderdale!). Again, I had so much fun interning at Union, and it was great meeting you all this summer!! 

 

-Alicia 

2nd Annual Misfit Market

State of the Union, Training

Hello to all my Misfits, animal lovers and fitness fanatics! 

 

One of the greatest charity events in Pittsburgh is back and even bigger than last year. The 2nd Annual Misfit Market kicks off Sunday September 8th over at the immaculate Allegheny City Brewing from 12pm to 4pm with proceeds going to Heart of Glass Animal Rescue, Harmony Dog Rescue, Joey’s Paw Prosthetics and Orphans of the Storm Animal Shelter. Yup, 4 unique animal rescues will be there accepting monetary donations and extra items off of their rescue’s wish list. Also, there are 8 great local vendors, including the creator of the Misfit Market, Strong Stems, who will be raffling off baskets for the event.  

 

As is tradition, Union Fitness will be hosting a pre-event bootcamp in our Performance Lab 1 hour before the Misfit Market. Union Fitness’s Misfit Market Bootcamp will start at 11am and go until 12pm. The Bootcamp will include mobility, bodyweight exercises, strength movements and cardiovascular circuits. This bootcamp is open to all members and non-members at any fitness level. Our experienced coaches will tailor the bootcamp to your specific needs and fitness level. We will have the Rescue’s QR codes available for monetary donations and will be accepting donations off the rescue’s wish list.  

 

Donation Wish List: Blankets, wet dog food, cat food, litter, dog/cat treats & toys, dog collars, bleach and peanut butter.  

 

After the bootcamp, we will all head over to Allegheny City Brewing for the Misfit Market to raise a few pints,  help support local rescues and vendors and meet some adoptable dogs.  

 

Can’t wait to see you all at the bootcamp and the Misfit Market. Let’s get up and go help these great organizations.  

 

Cheers,  

CeJ