All posts by rnagy

Meet the Interns – Jon

State of the Union

Hi! My name is Jon Rathfon and I recently started interning here at Union Fitness. I am also currently a senior Exercise Science major at Pitt in my final semester looking to enroll in Physical Therapy school in 2026.

 

As for a little background about me, I grew up in Monroeville, P.A. and throughout my entire life, I’ve been extremely passionate about various forms of exercise. Growing up, I loved nothing more than playing soccer, which is what sparked my interest in exercise. Around when I was 16, I started weight training to improve my strength for soccer, and this is where my passion really took off. I fell in love with the process of developing athletic qualities, and from that point onward it has been a lifelong goal of mine to expand my knowledge of fitness as far as possible. Since then, I have been exposing myself to as many forms of training as possible and over the past couple of years, Rock Climbing has become a newfound passion of mine and gave me another new training modality to learn and pursue.

 

Someday, I want to use all this knowledge of training I acquire to be able to help people achieve their physical goals, whether it is to improve athleticism for a sport or to be able to build and retain functional strength despite age/injury. Interning here at Union Fitness will give me the opportunity to gain valuable experience training clients in a variety of methods which will prepare me for the future and help expand my knowledge of the field. I am more than happy to be here, and if you see me around the gym, don’t be afraid to say hi!

 

Jon Rathfon

What Being In Bands Has Taught Me About Programming

Fitness, Training

I only got into the coaching world maybe 15 years ago and training in general a little over 20 years ago; and no, this isn’t going to be me talking about the good old days. Before all that, I started drumming in bands at the age of 14 and I played my first show ever at 15. For me it has been a little over 25 years of writing music and today I realized how much that is like writing training programs. A lot of the music I wrote early on was awful, I didn’t really know what I was doing, some never even saw the light of day but over time and with lots of practice I wrote music with my bands that has taken me from LA to Helsinki to Auckland. So, check it out.

 

When I first got into punk and hardcore I had mentors, I was lucky enough to have people 5 and 6 years older than me take me under their wing and explain to me the culture of music and take me to shows. These were the people I later went on to play in bands with. In regard to my coaching career, I did the same, I found someone who had already been in the field coaching, and I learned from him. Just like my older friends taught me about the music culture, he taught me how to coach, what to read and a lot of the history of strength training.

 

I started interning at that coach’s gym, understanding his programs and coaching athletes through his workouts. This was the same as learning covers as a band. They aren’t your songs, but you can begin to understand what makes them good. During this time, I kept reading and expanding my knowledge much like as a drummer I kept listening to music and practicing my chops.

 

Eventually, it was time to go off and do my own thing and time to write my own programs. Just like some of the early music I wrote, my programs were just rip offs of ones I was already familiar with. It wasn’t quite plagiarism, but I had yet to really grasp programming and make something truly original. It is tough though, just like music and there only being so many riffs you can write, beats you can play in training there are only so many exercises and so many ways to organize them. You may not mean to copy something but when you go back and look at things you realize “damn it, I knew I recognized this from somewhere”.

 

As time went on with both my music and my training, I kept reading more, kept listening to more music, kept practicing and then finally it all started to come together. I started finding all the parts of music I liked; I found the drummers that inspired me and began to write original music I was proud of, and training has worked the same way. I began to find coach’s whose message resonated with me, I found training modalities that made sense to me and worked. I began to realize just like writing a song, writing programs is the same thing. It is a combination of all your inspiration and talents/knowledge that makes a program your own.

 

Ethan

Mastering Exercise Progressions and Regressions

Fitness, Training

Whether you are just starting your fitness journey or you are a seasoned gym member, understanding the concept of exercise progressions and regressions can significantly enhance your results. These tools allow you to adjust exercises to match your current fitness level, ensuring you’re constantly challenged without risking injury. Today, we will break down the importance of progressions and regressions, how to use them effectively, and provide examples to help you get started.

 

What Are Exercise Progressions and Regressions?

  • Progressions are ways to make an exercise more challenging over time. These adjustments might involve adding resistance, increasing your range of motion, or making the movement more complex to stimulate growth and strength.
  • Regressions, on the other hand, make exercises easier and more accessible, which is ideal when you are building foundational strength, dealing with injuries, or learning a new movement pattern.

The beauty of progressions and regressions is that they allow for continual improvement while reducing the risk of injury. Whether you are aiming to get stronger, more flexible, or just more confident in your movements, they can ensure you are moving safely toward your goals.

 

Why Use Progressions and Regressions?

  1. Personalization
    Everyone’s fitness level is different. Progressions and regressions help tailor your workouts to match where you are, ensuring you are always challenged but not overwhelmed.
  2. Injury Prevention
    Pushing too hard too soon can lead to injuries. Regressions allow you to ease into a movement while strengthening the muscles required for more advanced variations.
  3. Consistency and Motivation
    Progressing gradually can keep you motivated. Small wins, like mastering a new exercise or lifting a heavier weight, can give you a sense of accomplishment that drives you to keep going.
  4. Build Confidence
    Regressions let you learn an exercise with proper form at a level you are comfortable with, which builds confidence before progressing to harder variations.

 

How to Use Progressions and Regressions in Your Workouts

How do you know when it’s time to progress, or when to take a step back? Here are a few tips:

  1. Listen to Your Body
    If an exercise feels too easy, it might be time to move on to a more challenging variation. Conversely, if you’re struggling with proper form or feel pain, it may be time to regress until you are ready to move up.
  2. Focus on Form
    Before you progress, ensure that your form is solid in the current variation. Moving too quickly to a more difficult exercise can lead to sloppy technique and increase the risk of injury.
  3. Gradual Adjustments
    Progressions don’t always mean making drastic changes. Small adjustments like adding weight or increasing the number of reps can have a big impact over time.
  4. Assess Your Goals
    Your goals should dictate when and how you progress or regress. If your goal is to build strength, you may progress more quickly by adding weight. If you’re working on mobility or stability, you might focus on perfecting your form with less intensity before adding complexity.

 

Example Progressions and Regressions

Let’s break down a few common exercises, showing how to progress and regress each one.

  1. Push-Ups
  • Regression: Start with knee push-ups to reduce the load on your arms and chest.
  • Progression: Once you can do 15–20 knee push-ups with good form, move to full push-ups. Then, you can progress by elevating your feet or adding a clap for a more explosive variation.
  1. Squats
  • Regression: If bodyweight squats are too challenging, try squatting to a chair or box for support. This limits your range of motion and provides a safety net if you struggle with balance.
  • Progression: Add resistance with dumbbells or a barbell, or try single-leg squats for increased challenge and balance training.
  1. Planks
  • Regression: Begin with the plank on your knees to reduce the load on your core. If this is still too difficult, try holding a modified forearm plank.
  • Progression: Once you’re comfortable with a standard plank, increase the time, add leg raises, or try side planks to further challenge your core.
  1. Lunges
  • Regression: Perform stationary lunges or step-ups, which reduce the dynamic movement and give you a more stable position.
  • Progression: Once you’ve mastered stationary lunges, add weights or move to jumping lunges to increase intensity and coordination.
  1. Deadlifts
  • Regression: Use a kettlebell or dumbbell for a sumo deadlift (wider stance) instead of a traditional barbell to reduce the range of motion.
  • Progression: Once your form is solid, you can increase the weight or add tempo variations (e.g., slow eccentric lowering) to challenge your muscles further.

 

When to Progress or Regress?

  • Progress when:
    • You can perform the exercise with good form and control.
    • You’re no longer feeling challenged by the current variation.
    • You want to increase intensity to push your limits.
  • Regress when:
    • You can’t maintain proper form throughout the exercise.
    • You experience pain (not just discomfort) during a movement.
    • You feel fatigued or overwhelmed, leading to compromised technique.

 

Final Thoughts

Mastering exercise progressions and regressions is essential for building a sustainable and injury-free fitness routine. It’s not about pushing yourself to the max every workout—it’s about knowing when to challenge yourself and when to take a step back. By listening to your body and progressing at your own pace, you’ll stay motivated, keep making progress, and enjoy a long-lasting fitness journey.

Remember: consistency is key, and small, gradual improvements will add up over time. So, whether you’re regressing to improve form or progressing to take your fitness to the next level, you’re always moving forward.

Happy training!

Toria

Meet the Interns – Kaitlin

State of the Union

Hello! My name is Kaitlin, and I am a new intern at Union Fitness! I am currently in my senior year at the University of Pittsburgh receiving my Bachelor’s in Exercise Science! I am planning on getting my Master’s in clinical Exercise Physiology, and my Doctorate in Physical Therapy. I’ve lived in Pittsburgh for the last 3.5 years for school, but my home base is in New Jersey.

 

Growing up I played soccer and have now gained interest in weight training, running, cycling, and other forms of exercise. In my free time I like to read books, cook, and spend time with my family and friends! I am excited to begin my journey here at Union Fitness as I am interested in teaching group fitness classes and programming my own classes. I am also interested in personal training and believe this opportunity will provide me the steppingstones to start that journey. I am so excited to gain many skills and a lot of knowledge to further my ability to excel in my profession! If you see me around say hello!

 

Kaitlin

Feel Powerful at Union Fitness

Fitness, Life Health, Training

Happy New Year and welcome to 2025,

 

 

I’m very appreciative of everyone who has made this gym a community of support and a home of strength. If you are new to the neighborhood and want to join our party of strength, you will be welcomed with arms wide open. Everyone deserves a place to train, with professional coaches, supportive members and overall unmatched vibes. As we all know, the people make the place, and for that I thank yinz. This is a very special group of humans and I’m happy to share this time in history with you.

 

 

For the next few weeks in our #Powerful class we will be focusing our training for the April Push Pull Charity Event. (Tentative date for the event is April 5th, 2025). The goal of our #Powerful class is to improve our technique , strength and confidence in our bigger barbell movements; squat, bench & deadlift. We will then be using smaller movements to build muscle, improve body composition and have some damn fun! As long as you show up and apply yourself, I can guarantee you will see and feel the results of your efforts. On Mondays and Wednesdays the training will be upper body focused, whereas Tuesdays and Thursdays will emphasize lower body movements. Friday, will be led and programmed by our 1 and only Dr. Jared, the strongest Physical Therapist this side of the Mississippi. I program the Monday through Thursday training days and, if you stop in on Tuesday and Thursday evenings, you’ll even get to hang out and throw weights around with me and the Crew…they are awesome. We Want You To Join #Powerful!

 

 

If you’re not interested in the Push Pull event, #Powerful will still be a badass class for you if you’re looking to train with a community, build confidence in the gym, have fun, push each other, and learn old & new exercises. We are currently running a special on classes for the month that you can check out on our website and as always, the first class is Free. If you have any more questions on anything, please reach out and I would be so happy to assist.

 

 

Come on out and join us and let’s crush some weights in 2025 and have some fun!

 

 

Always Get Bumpy,

 

CeJ

Olympic Weightlifting at Union Fitness Update

State of the Union, Training

So, with just a little over a week and a half away before I try to do this Olympic Weightlifting thing at Union Fitness here are a few reminders:

 

First off, the intro class, seminar, whatever you want to call it will be on Feb 1st at 10 am till around 12… Could be longer we will see how it goes. This will be for those people who have never done the lifts before or would like to maybe brush up on some coaching. I highly recommend coming to this because when the classes get rolling there won’t be real time to teach the lifts.

 

Next topic, to partake in the class it will be 100 dollars, just 25 dollars added onto the Strength Lab membership. If you are doing Unlimited classes and want to try, then it is cool. The first week will be free to see if you are feeling the vibe.

 

Third point to bring up; it is wintertime and there is snow and salt on the ground. Please bring a pair of shoes to train in so you are not tracking everything outside to inside of the gym. We don’t want puddles of water where you are lifting.

 

Fourth is just a reminder that if you just want to do your own thing and just lift with other people that is cool too. You don’t have to do the provided program. If you want some feedback on what you are doing feel free to ask but if you are just doing your own thing, I won’t interrupt your training.

 

As far as the programming goes, it will all be very general with the key being getting better at Olympic lifting. It will not be about peaking for competitions however, there will be a general direction to get comfortable with heavier lifts. Each workout will consist of some plyometrics, some of the competition lifts, then some general strength training movements.

 

I think as of now that is it. The plan is to give this a try, see how it goes and if people are having fun, then it will keep going and grow. If you know some people that Olympic lift and just want a new vibe, they are more than welcome to come for free for a few sessions.

 

Ethan

Meet the Interns – Daniel

State of the Union

Hi, everyone!

 

My name is Daniel Comer. Some of you may recognize me from the front desk at Union. I am a senior Exercise Science major at the University of Pittsburgh. Next fall, I will be a Doctor of Physical Therapy candidate at Northwestern University in Chicago, Illinois. I am from Syracuse, New York, so whenever Pitt isn’t playing them… go Orange! Outside of fitness, I like to [sadly] watch the New York Jets, play chess, read, and hang out with friends.

 

I love just about anything exercise-related, especially physical therapy and resistance training. I enjoy powerlifting-style training, and I coach 9 competitive powerlifters not including myself. My passion for physical therapy came at a young age when a couple of my family members were diagnosed with immunodeficiencies and metabolic diseases. My desire to treat people like them combined with my developing interest in human movement, allowed me to see that physical therapy is the way I can make the biggest impact on the lives of others!

 

I am excited to intern at Union as it will provide unique insights into a broad range of fitness professionalism from strength and conditioning to group fitness to personal training. The staff are super knowledgeable, and I hope to pick their brains and be a sponge!

 

Daniel

Benefitting from Hot Yoga

Uncategorized

For the past few years, my main form of exercise has been lifting weights and doing moderate-intensity cardio. Though I still love doing these things, I have recently added something new to my routine: hot yoga. I had been a couple of times prior, but within the past few months it has become a staple in my week. I think that the reason I got into it was partially because of a class I took this past semester, Yoga and Pilates Instruction. My professor, Dr. Sally Sherman, is a successful, impressive, wonderful yoga instructor and human being. I loved learning from her and practicing with her so much that I wanted to keep yoga in my life even after I was doing it for class credit.

 

In addition to being a nice break from my usual exercise routine, hot yoga is an extremely
beneficial practice for other reasons as well.

 

First, I’ll list some of the physical benefits.

 

1. Enhanced flexibility: The heat helps to warm up the muscles, making them more elastic
and assisting the body to move into poses more smoothly and safely.

 

2. Increased calorie expenditure: The heat can elevate the heart rate more than a regular
yoga class, causing more calories to be burned.

 

3. A cardiovascular workout: In addition to challenging strength and flexibility, hot yoga
forces your body to pump blood to cool you down, challenging the cardiovascular
system.

 

4. Detoxification: Sweating helps to release toxins from the body.
Next, here are some of the other health benefits, both mental and otherwise.

 

 

 

1. Stress reduction: Yoga is a mindful practice that promotes relaxation and meditation.

 

2. Mood enhancement: The practice releases endorphins, chemicals that elevate mood
and combat anxiety and depression.

 

3. Boosted circulation: Heat causes blood vessels to expand, improving circulation and
delivering oxygen and nutrients to muscles and organs.

 

4. Better lung capacity: Breathing techniques practiced during hot yoga encourage
controlled, deep breathing, benefiting respiratory health.

 

Hot yoga has been so beneficial for me both physically and mentally for the past few months, to the point where I plan on becoming a certified instructor. I strooooongly encourage anyone and everyone to try it! 🙂

 

Thanks UF!
Mary

Olympic Weightlifting at UF

State of the Union, Training

Olympic weightlifting will be making its return to Union Fitness this winter.  As some of you around the gym may have seen, Olympic weightlifting is slowly starting to grow. As Union Fitness’s only coach who holds both a NSCA Certified Strength & Conditioning Specialist and a USAW Weightlifting Level 2 certification, I would like to use my 10 plus years of coaching experience to create community with focus and direction at Union Fitness.

 

 

My plan is to organize designated lifting times in the Performance Lab only for weightlifting. A general program will be provided however, if on your own program you are obviously free to follow that. During these times for those lifters on my program you will be coached through the workouts with me offering feedback and corrections. For any lifters doing their own programs, I will be there for feedback as well but only if you ask me. Lifting hours will begin on February 3rd. They will be Mondays 7-8:15 pm, Wednesdays 7-8:15 pm, Fridays 5-7 pm and Saturdays 10 am – 12 pm.

 

 

On Saturday February 1st, I will be hosting an introduction to Olympic Weightlifting seminar from 10 am to 12 or 1 pm in the Performance Lab here at Union Fitness. During this time, I will go over the basics for the snatch, clean, jerk and some of the accessory movements. If you already have some lifting experience, there is no need to attend this but for anyone new to the sport and wanted to lift at these coached hours it is mandatory to attend this seminar. I will plan on doing these once every 3 to 4 months. Unfortunately, due to the limited time and my schedule I will not be able to teach lifts during coaching hours.

 

 

If you have any questions or comments, feel free to contact me through email at ethan.raese.cscs@gmail.com

 

Ethan

 

SMART Goals in the New Year

Life Health, Training

The New Year is a fresh start, filled with hope and the motivation to become a healthier, stronger, and more active version of yourself. However, with so many resolutions in mind, it’s easy to become overwhelmed and lose track of your fitness goals.

 

This is where SMART goals come in! SMART is an acronym that stands for Specific, Measurable, Achievable, Relevant, and Time-bound. It’s a proven framework for setting goals that are clear, actionable, and attainable. In this blog post, I’ll walk you through how to set SMART fitness goals and ensure you stay on track to achieve them throughout the year.

 

What Are SMART Goals?

SMART goals provide a structure that guides your actions, ensuring that your goals are clear and realistic. Let’s break down each component of a SMART goal:

  • S – Specific: Your goal should be clear and specific. Avoid vague goals like “get in shape.” Instead, focus on something more detailed, like “I want to lose 10 pounds by March.”
  • M – Measurable: You should be able to track your progress. Having measurable outcomes will help you stay motivated and see how far you’ve come. For example, “I will run 3 miles without stopping” is measurable, whereas “I want to get better at running” is not.
  • A – Achievable: Set a goal that’s challenging but still within reach. While it’s great to aim high, setting unrealistic goals will only lead to frustration. Consider your current fitness level and other commitments when deciding what’s achievable.
  • R – Relevant: Your goal should be aligned with your overall health and fitness objectives. It needs to resonate with your personal desires and be something you truly want to achieve. If you’re working on building strength, setting a goal to improve your squat form or increase your max weight can be relevant.
  • T – Time-bound: Every goal needs a deadline. This helps create urgency and prevents procrastination. For instance, “I want to run a 5K race in under 30 minutes by April” sets a clear timeframe to work toward.

 

 

How to Apply SMART Goals to Your Fitness Journey

Let’s take a closer look at how to apply the SMART framework to some common fitness goals.

 

  1. Weight Loss Goal
  • Specific: “I want to lose 15 pounds.”
  • Measurable: “I will track my weight using a scale every week.”
  • Achievable: “Losing 1-2 pounds per week is healthy and realistic for me.”
  • Relevant: “I want to lose weight to improve my overall health and feel more confident.”
  • Time-bound: “I will lose 15 pounds within the next 3 months.”

Final SMART Goal: “I want to lose 15 pounds by the end of March by eating a balanced diet and exercising 3 times a week.”

 

  1. Strength Training Goal
  • Specific: “I want to increase my squat strength.”
  • Measurable: “I will track my max squat weight each week.”
  • Achievable: “Increasing my squat by 10 pounds in the next month is achievable.”
  • Relevant: “Improving my squat strength will help me build overall muscle and improve athletic performance.”
  • Time-bound: “I will add 10 pounds to my squat max by February 28th.”

Final SMART Goal: “I will increase my squat by 10 pounds by February 28th by adding two strength training sessions each week and focusing on proper form.”

 

  1. Running Goal
  • Specific: “I want to improve my 5K time.”
  • Measurable: “I will time myself during a 5K run each month.”
  • Achievable: “I can realistically improve my 5K time by 2 minutes over the next month with consistent training.”
  • Relevant: “Improving my running time will help me become faster and healthier.”
  • Time-bound: “I will run a 5K in under 25 minutes by the end of February.”

Final SMART Goal: “I will reduce my 5K time to under 25 minutes by February 28th by running three times per week and doing interval training.”

 

  1. Flexibility and Mobility Goal
  • Specific: “I want to improve my flexibility.”
  • Measurable: “I will track my progress by measuring how far I can reach in a hamstring stretch each week.”
  • Achievable: “Stretching daily for 15 minutes will improve my flexibility over the next 6 weeks.”
  • Relevant: “Improving my flexibility will reduce muscle tightness and lower the risk of injury.”
  • Time-bound: “I will improve my hamstring stretch reach by 3 inches within 6 weeks.”

Final SMART Goal: “I will improve my flexibility by stretching for 15 minutes every day, aiming to increase my hamstring stretch reach by 3 inches by February 15th.”

 

 

Tips for Staying on Track with Your SMART Goals

  1. Track Your Progress Regularly: Set reminders to track your progress and adjust your plan if necessary. Using fitness apps or journaling can help keep you accountable.
  2. Celebrate Small Wins: Break larger goals into smaller milestones. For example, if your goal is to lose 15 pounds, celebrate every 5-pound milestone to keep motivation high.
  3. Adjust When Necessary: Life happens! If your goal feels too ambitious or if things aren’t going as planned, don’t be afraid to adjust your timeline or approach.
  4. Stay Consistent: Consistency is key when it comes to fitness. Commit to sticking to your plan, even on the days when motivation is low.

 

 

Conclusion

Setting SMART goals is one of the best ways to stay focused and motivated throughout the year. By making your goals specific, measurable, achievable, relevant, and time-bound, you set yourself up for success and avoid feeling overwhelmed by vague resolutions. Whether you’re looking to lose weight, build strength, or improve flexibility, using the SMART framework ensures that your goals are clear and achievable—and that you’re equipped to crush them in 2025!

So, take a moment, think about what you want to achieve in your fitness journey, and write down your SMART goals today. The New Year is your perfect opportunity to make lasting changes, and with SMART goals, you’ll be well on your way to success.

 

Toria