All posts by rnagy

Best Trainers in The Burgh

State of the Union

Hello Union family! I don’t want to be corny and sound like every other gym that has ever existed but I truly believe we have some really amazing coaches. I say this very often but I’m proud to say that I work with some very educated coaches, who not only care about staying educated but most importantly they truly care about their clients and members. You don’t believe me? Well read some testimonials for yourself!

 

Mary does a wonderful job with my one-on-one personal training sessions. She’s extremely knowledgeable on each workout and what muscle it targets. She’s very thorough when explaining exercises and is always willing to show by example. The hour truly goes by so fast and she makes being there enjoyable. I’m happy to have her as my trainer and to keep me motivated!

-John

 

I cannot say enough good things about working with Dahveed. After years of a sedentary lifestyle, I knew it was time to make a change, so I signed up for personal training. From our first consultation, Dahveed was warm and welcoming and happy to meet me at my skill level. I’m learning so much about my health while building strength and making progress every week. Plus he can get me to do a wall sit, which is no small feat. 11/10 stars!

-Ruby 

 

I had the pleasure of training with Hannah for about a year, and she was truly the best trainer I could have asked for! Her kindness, humor, and ability to give me that extra push when I needed it made every session enjoyable and motivating. Hannah is incredibly knowledgeable about her training programs, and she was especially helpful when I faced a minor back injury, ensuring I could still progress safely and effectively. She made me look forward to working out—a feat in itself! The only reason I stopped training with her was because I moved out of the area. I can’t recommend her enough!

-Kelsey

 

I’ve been a member of Union for a long time, first introduced to the gym after spectating my very first powerlifting meet. I initially joined with a goal of building strength, and Union not only supported me through my first powerlifting meet but also adapted when my focus shifted to cardio and mobility—and back to strength again. As a regular at Union whether it’s Cardio Lab, Yoga, or Powerful—I’ve consistently had a great experience. My favorite class is the 5 PM Powerful with CJ and Dahveed. The energy and camaraderie among members help create the best gym community this city has to offer! The programming at Union is always on point. Whether it’s agility and endurance training in the summer or focusing on PRs and refining technique in the winter, every class is designed to challenge, engage, and inspire. No matter your goals, Union offers a workout that will push you to new heights while feeling supported every step of the way. If you’re looking for a gym with top-notch programming and a strong, welcoming community, Union is the place to be.

-Sarah

 

Toria has changed my life!  Two years ago I sheepishly came to Union Fitness for the first time at the insistence of my kids. It had been years since I had really exercised regularly. Toria worked with me at a pace that I was comfortable with. She was always encouraging, and even took videos I could share with my kids. I’ve been impressed with my own progress, as the rest of my family has. I feel strong and healthy, and I love the workouts! 

-Diana

 

Rachael and Steph’s morning Cardiolab classes are always challenging! Both coaches are thoughtful in how they create class programming, incorporating different drills/exercises so no class is ever the same. They are motivating and fun, have great music, and provide excellent direction during class! They are some of our favorite coaches at Union Fitness!

-“The Morning Crew” (Katherine, Mike, Rich)

 

I hope after reading all those testimonials you’re fueled with the energy to start personal training or start joining our classes! We are running a HUGE personal training sale until the end of the year for anyone that is interested. So, if you want to work with any of our awesome coaches stop on by!

 

UF Team

Understanding the Squat: The Education Behind One of the Most Effective Exercises

Fitness, Training

When it comes to functional fitness, few exercises are as universally praised or as widely used as the squat. From elite athletes to beginners in the gym, the squat stands as a foundational movement that offers a host of benefits. But while squatting might seem like a simple action, there is a lot of education behind the movement to ensure it is done properly and effectively. Let’s break down the science, benefits, and proper techniques of the squat so you can maximize its impact and minimize the risk of any injury.

 

The Anatomy of the Squat: Which Muscles Are Involved?

To understand why squats are so effective, it is important to know which muscles are activated during the movement. Squats primarily target:

  • Quadriceps: Located at the front of the thighs, these muscles are responsible for extending the knee.
  • Hamstrings: These muscles at the back of the thigh help in knee flexion and hip extension.
  • Glutes: The gluteus maximus, or your butt muscles, play a key role in hip extension, helping to straighten your body as you rise from a squat.
  • Core Muscles: The abdominal muscles, lower back, and obliques all work together to stabilize your torso and maintain proper posture during the squat.
  • Adductors: The inner thigh muscles that assist in controlling your legs and supporting the squat’s balance.
  • Calves: Though not as primary, your calves (gastrocnemius and soleus) help with stabilization and balance during the movement.

 

The Benefits of Squats

  1. Strength and Power Development: Squats are incredibly effective for building strength in the lower body, particularly in the quads, glutes, and hamstrings. This increased strength can translate to improved performance in other exercises, sports, and even daily activities.
  2. Improved Functional Movement: Since squats mimic the action of sitting down and standing up, they enhance functional mobility, making everyday tasks easier and less stressful on the body.
  3. Core Stability: A well-executed squat requires core activation to maintain an upright torso and prevent rounding of the back. Over time, this can improve overall core strength and stability, which is crucial for preventing injuries and supporting better posture.
  4. Joint Health and Flexibility: Squatting promotes healthy joint movement, particularly in the knees, hips, and ankles. It helps maintain joint flexibility, reduces stiffness, and improves the range of motion.
  5. Better Balance and Coordination: The squat helps improve balance by engaging stabilizing muscles. This is vital for functional movements and prevention of injury, especially as we age.

 

How to Perform a Proper Squat: The Education Behind the Movement

While the squat may seem simple, executing it with proper form is key to getting the full benefits and avoiding injury. Here’s a step-by-step guide to mastering the basic bodyweight squat:

  1. Stand Tall with Feet Hip-Width Apart: Position your feet so they are shoulder-width apart or slightly wider, with your toes pointing slightly outward. This is the stance you’ll need for balance.
  2. Engage Your Core: Before you start lowering yourself, brace your core. Think about tightening your abdominal muscles as if you are about to get punched in the stomach. This will help stabilize your spine throughout the movement.
  3. Initiate the Movement from Your Hips: Push your hips back as if you are about to sit down in a chair. This will prevent you from leaning forward too much and placing too much strain on your knees.
  4. Lower Yourself Down: Bend your knees and lower your body toward the floor. Keep your chest up and your back straight. Aim to bring your thighs parallel to the floor (or lower if your full mobility allows). Your knees should track over your toes without caving inward.
  5. Keep Your Weight on Your Heels: Throughout the squat, make sure the weight stays in your heels, not your toes. This helps activate glutes and hamstrings and reduces stress on the knees.
  6. Return to Standing: Push through your heels and straighten your hips and knees to return to a standing position. Squeeze your glutes at the top to complete the movement.

*Not everyone’s squats are going to look the same. What is described here is in a “perfect world.” In reality, everyone’s squats are all going to look different and will need different tweaks and improvements based on the individual.

 

Common Squat Mistakes to Avoid

  1. Knee Valgus: This happens when the knees cave inward during the squat. It can lead to knee strain and reduce the effectiveness of the exercise. To fix this, focus on pushing your knees outward in line with your toes.
  2. Leaning Forward: If you lean forward too much, it places unnecessary stress on your lower back. To prevent this, keep your chest lifted and imagine reaching your hips back rather than bending your torso.
  3. Heels Lifting Off the Ground: Lifting your heels off the ground during a squat shifts the weight to your toes, which can strain the knees. Make sure your heels stay grounded throughout the movement.
  4. Not Reaching Depth: While it’s important to squat within your range of motion, aiming for at least parallel thighs will ensure you’re engaging the glutes and hamstrings effectively.

 

Variations of the Squat

To keep your workout routine fresh and to continue progressing, try adding different squat variations. Some common ones and favorites of mine include:

  • Goblet Squat: Holding a weight (usually a kettlebell or dumbbell) in front of your chest to add resistance.
  • Front Squat: A barbell is held in front of your body, challenging your core and upper body strength.
  • Overhead Squat: A challenging version where you hold a barbell or weight overhead as you squat.
  • Jump Squat: Adding a plyometric element to the squat for increased power and cardiovascular conditioning.
  • Bulgarian Split Squat: A single-leg squat variation with one leg elevated on a bench behind you.

 

Conclusion

The squat is more than just an exercise; it is a functional movement that forms the foundation of a well-rounded fitness routine. Understanding the anatomy, benefits, and proper technique behind the squat can help you optimize your workouts, avoid injury, and ultimately build strength that translates into better overall health and performance.

By educating yourself on the intricacies of the squat, you empower yourself to reap all the benefits this incredible exercise has to offer. Whether you are squatting to build muscle, improve mobility, or simply move better in everyday life, the squat is a cornerstone that will help you achieve your fitness goals. So, squat with confidence, knowing that you’re strengthening not just your legs, but your entire body!

 

Toria

Open Up – Union Fitness

State of the Union

Hello, everyone! We have some exciting news to share. We have partnered with a local nonprofit called Open Up, an organization dedicated to promoting mindfulness, movement, and belonging for all. Through accessible programming and a welcoming environment, Open Up empowers individuals to cultivate joy, connect with their bodies, and build a sense of community.

 

Starting on Tuesday, December 3rd, Open Up will be hosting its first annual F.I.T. Fest 2024 (Fun, Inclusive, Together), and we are thrilled to be a part of it as Advocacy Ambassadors. As Advocacy Ambassadors, we will host fitness events and classes, promote Open Up through social media posts, and fundraise — all to help keep Open Up’s classes free and accessible to everyone.

 

This Wednesday, a few representatives from Open Up will be joining our #Powerful classes to talk about the organization and how you can get involved if you’re interested! If you can’t make it to the classes but would still like more information, we will provide a link at the bottom of this post, along with our donation link.

 

Let’s make great things happen!

-Dahveed

 

https://www.open-up.org/fit-fest

 

https://open-up.monkeypod.io/give/union-fitness-fit-fest-advocacy-ambassador-campaign

Thank You All!

State of the Union

Hola a todos!! First of all, we want to start by saying thank you to everyone who attended the bootcamp this past weekend! It was a great day with an excellent turnout. Everyone worked hard, and we received some amazing donations for Hearth. It truly means a lot to see people showing up for this incredible organization and supporting what they stand for.

 

If this is your first time hearing about Hearth, let me give you a quick overview of who they are and 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.

 

If you couldn’t make it to the bootcamp this past weekend but would still like to donate, you’re in luck! Our donation bins will remain open until the end of the month.

 

We are extremely grateful to have such an amazing community of people helping us do these wonderful things. We hope you all have an amazing week and a happy Thanksgiving!

 

Dahveed and The UF Family

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