All posts by rnagy

The Road to Injury Recovery

August 9, 2023Life Healthrnagy

I am sure most of you have heard the news that I took a hard tumble on my mountain bike about a week and a half ago. Now I am unfortunately dealing with a concussion, cervical sprain, and a TBD shoulder injury. It was only my second time riding on the trails at Frick Park with Hamer, Brad, and Brian from Faros Properties. Here’s a quick synopsis of what happened in case you’re curious:

Picture this: you’re riding along and getting into the groove of the trail, and you notice a large fallen tree with a ramp crossing up ahead. You approach the ramp with only a little bit of confidence, and you aren’t going quite fast enough to be able to get up and over it without a struggle. You lose control of your front wheel at the top and start to fall off to the right side. The fall is broken by your right arm, but you bounce up and hit your head hard enough to black out briefly on the way back down. Then you wake up out of breath since you just got the wind knocked out of you and send a quick text to the others that were with you (way up ahead) to let them know you’re still alive and are trying to survive the walk back to your car. (Shoutout to Hamer, Brian, and Brad for going back onto the trail to check on me and help me out.)

As you can probably imagine, this all has taken a huge toll on both my mental and physical health. Mentally, I am starting to struggle with focusing on some of the things that I used to enjoy. It almost feels like I’m dealing with one long terrible hangover. One of the biggest things I am finding difficult to get back into is lifting. I was finishing up my third week of training with coach Curt and looking forward to starting to officially train for a powerlifting meet this winter before this all happened.

I know that it’s not all completely down the drain yet as I do not know what exactly the extent of my shoulder injury is. They told me that it could either be a nondisplaced fracture, or a torn rotator cuff. Both injuries have very different recovery routes and timelines. Regardless I am dealing with some sort of a setback. I’m not sure if or when I will hop on a mountain bike trail again, or when I will start to seriously lift again.

One thing that I have learned so far in the short time I’ve been injured is that things like this are all a part of the learning process in the sport of life. I plan to use this experience as a huge steppingstone to improvement in the future. For now, I need to focus on getting back to my routine and building more confidence before I decide to go back out on a trail or into the weight room. The long-term goal is to come back and become stronger and better than I was before.

There is just as big of a mental component as there is physical to these types of injuries. I plan to update you all every few weeks so we can do a check in and see what progress I make! If any of you have any injury recovery stories, I’d love to hear them. Sometimes it’s helpful to just have someone listen to what you’re going through.

Toria

Cheers to Our Employees

August 7, 2023Uncategorizedrnagy

The adage is true, “Days are long and years are short” (Gretchen Rubin). As I age I try to remember to take moments and be thankful for everyone and everything around me. With that in mind today I want to introduce you to a few friends of mine (that you may already know). This is my chance to thank some of the people that keep UF running, and me from working too hard :-).

First up is CeJ, also known as CJ or Charles Edward Jasper. What you may not know is that CJ and I have worked together too many times to count. He began interning with us when I was director of strength and conditioning at Robert Morris. He spent years bouncing around as a strength coach with stops at The Ohio State University, The Mets, Morehead State, Youngstown State, as well as a return trip to RMU with yours truly.

One thing I can say separates CJ is how he thinks. My running joke is CJ always thinks outside the box, so much so that sometimes I have to pull him back into the box. Due to how he thinks, and works, he always has an idea. Most of the summer events we run are his idea, he also handles all programming for our most popular class (powerful). In addition there is an added bonus with CJ, we also get one Skylyn to hang around the gym and be a positive force.

CJ I am thankful for your friendship and the chance to work with you. CJ is a friend and a co-worker for that I am grateful.

Next up is Toria Crispin! Tordawg is a two time MVP employee of the U! Toria came to us while working full time at Pitt. She was living in Parkview and wanted to pick up a part time job. Curtis hired her she brought her awesome self here from day 1. She worked here while holding down her full time job, and was awesome stepping up during the Covid time period.

She did leave us to take a job at University of Colorado at Denver. When a position opened up she was my first call. I knew she would not only be a great fit for us, but that we would also be a great fit for her. After some arm twisting I convinced her to come back and join us at the U. I can honestly say she keeps me on point most days. Without her at work we would probably or definitely mess up more things than I already do daily.

I am thankful for Toria’s friendship and that she is here with us at the U. When you see her pat her on the shoulder (make sure it’s her good shoulder) and thank her for all she does for us.

Finally, the new guy, Zain. Zain had some big shoes to fill, he took over after Curtis moved on from the U. If you don’t know his story (because he is humble and rarely tells his story), I will share some of it here. Zain is a veteran. Zain served in the Navy, his 21st b-day was ruined by international battles. He has seen more of the world than most of us.

After his service Zain went to Pitt where he competed in bodybuilding and powerlifting. He was on Pitt’s powerlifting team and received his masters at Pitt. Additionally Zain has been working two full time jobs for the last 3 months. In order to finish his masters he needed to do an internship, he did an internship at the UPMC complex in Cranberry while working here full time. He rarely talks about it and shows up everyday ready to work. I respect how he handled this. It also means that he set a high standard so if he gets lazy I can always remind him that his work load is now half of what it was all summer.

Zain we are lucky to have you at the U and we appreciate all you do and bring to the U.

There are many other people at Union Fitness that make us better everyday. I also want to thank all of our people for what they do. I know I am an imperfect leader, yet I keep trying to learn and grow daily. Our goal is to empower our people so they can empower our members and our community.

Thank you for spending time reading about these awesome people!

Todd Hamer

Meet the Staff – Montrell

August 2, 2023Fitness, State of the Union, Trainingrnagy

Hello Union Fitness! My name is Montrell Newton Jr, and I will be here as a personal trainer and cardio lab instructor! I am originally from Miami, Florida, born and raised #305. I have my undergraduate degree in Exercise Science and am currently getting my master’s degree in clinical Exercise Physiology. I interned here at Union Fitness in the spring of 2022 and now I am back like I never left!

For my area of interest, I want to help people. I want to help educate the masses on health, and how to live a healthy life without making it difficult. I find it rewarding to help people achieve their goals or assist people in various aspects of their lives. While I am not training or working, I enjoy watching TV, playing video games, and listening to music (My playlists are AMAZING). I have Division 1 strength training coaching experience and a certified strength and conditioning specialist (CSCS). I cannot wait to see all your smiling faces throughout the facility. If you see me, please do not hesitate to say hello!

Montrell

Keto Diet: What is it and is it effective?

July 27, 2023Diet, Life Health, Nutritionrnagy

The keto diet is a relatively new fad diet that has been circling around the fitness community for years now. However, I would not say it is short lived because it is still quite popular due its popularity of aiding people in weight loss. For those that do not know, the keto diet is a diet that consists of only fat and proteins with minimal or zero carbohydrates. In short, this means that the person who is on the diet does not ingest sugar, bread, pasta, rice, and other carbohydrates of that nature. Instead, they often will tend to eat more meat, poultry, seafood, eggs, dairy products, vegetables, or high fat vegetables such as avocados.

I will admit that this diet can be effective in losing weight but is it the right choice for you? In my opinion, every person should eat all 3 macronutrients that we have available to us. This means a person should be eating carbohydrates, proteins, and fats. The reason I believe this is because each macronutrient has a specific function in our body. Carbohydrates provide us with energy that is used in our bodily functions and daily activity. Protein aids our bodies in repairing and building tissues that is not just limited to muscle. Lastly, fats help regulate our bodies hormones and can also provide energy. Now when we put our bodies through a keto diet, we are eliminating a whole macronutrient and some of its functions. Yes, fats can be an energy source so in theory fats would take over as the primary energy source instead of carbohydrates but is it the most efficient?

This creates a debate that divides the fitness community. Is keto healthy for the average person with the elimination of an entire macronutrient? Researchers on both sides can argue for both points with validity for both but in my own educated opinion, I think there is a better way to lose weight. This can be done without eliminating carbohydrates, losing weight gradually or slowly on a week-by-week reduction in calories, and proper exercise. Our bodies were intended to use all 3 macronutrients. The keto diet eliminates carbohydrates which is why I think there are better ways to lose some lbs.

-Gainz

Why Do We Need Protein?

July 26, 2023Life Health, Nutrition, Trainingrnagy

Proteins are large, complex molecules that play several critical roles in the body. They do most of the work within our cells and are required for the structure, function, and regulation of the body’s tissues and organs. Some call them the “building blocks of life.”

When it comes to protein, there are complete (essential) and incomplete (nonessential) proteins. There are 9 essential amino acids that the body can’t produce by itself. To get these amino acids, we must consume foods that contain all of them, making them complete proteins. Those foods that do not contain one of more of those 9 essential amino acids are considered incomplete proteins. We should strive to receive a majority of our daily protein from whole food sources, but otherwise you can supplement with a good ole reliable protein powder.

The standard Recommended Dietary Allowance (RDA) for protein = 0.8 grams per kilogram of body weight. To show a quick example, I weigh about 77kg. So, for me: 77kg * 0.8g = roughly 62 grams/day. However, needs will vary depending on activity level and health status. Moderately active individuals may need closer to 1g per kg of body weight. Those who are more intensely active may need more than 1g per kg of body weight, so it all depends.

Most of us know and associate protein with building muscle. While this is certainly a key reason as to why we need it, there are several other reasons why we need protein to maintain good health:

Supports a healthy immune system
- The amino acids help turn our antibodies and other T/B cells into “germ fighters” that spot and kill harmful cells that enter your body before they can start an infection.

Builds and maintains muscle
- Muscle stress caused by exercise will damage the protein filaments in our muscles. As a result, our daily protein intake will help to rebuild those filaments and help the muscles stay functional.

Can help with weight management
- Protein takes longer to digest than other types of nutrients, so it can increase satiety and satisfy our hunger for longer periods of time.

Supports the growth, development, and repair of cells

There are many different food sources out there for you to get your daily complete and incomplete proteins in. Some of my favorites include beef, pork, eggs, and poultry for my complete proteins and nuts, beans, rice, and vegetables for my incomplete proteins. What are your favorites?

Toria

Food Rules

July 24, 2023Clean Eating, Dietrnagy

Throughout my career I have been lucky to spend tome with some of the best in the nutrition and diet world. I have broken bread with Dr John Berardi and Michael Pollan. Both of these men had a profound influence on how I eat and the idea I will share with you today. Michael Pollan has a simple method for eating.

“Eat food. Not too much. Mostly plants.” Michael Pollan

If you followed those three simple rules you’d probably be healthier than you are right now. On the other hand Dr John Berardi has written books about his different rules and methods. I have devised my own simple plan that is based in many ways on the lessons I have learned from these two.

Figure out how many eating opportunities you have in a week. If you eat 4 times a day 7 days a week that is 28 opportunities.
Create a scoring system. You could use an excel graph with 28 squares or even use notes in your phone. It doesn’t matter, just track it someway.
Mark an X in meals that don’t pass the simple test (I am about to show you), Mark a checkmark when you do pass the test.
Follow this simple test. Does your meal have protein, fruit and or veggies, and water. If so then it passes, if not it fails.
At the end of the week score yourself. Maybe you hit 14 out of 28 meals. Then you have a starting point, aim for 15 next week.

A few notes about this is, be honest with yourself as you must know where you are starting. Also, don’t fret over where you are now. The only way us up, no human would score perfect (maybe a bodybuilder preparing for a show), so give yourself a break and just try to do better.

Try this out and as with any goal make slow steady progress.

Hamer

Meet the Interns – Maxwell

July 19, 2023State of the Unionrnagy

Hi! My name is Maxwell Goode. I’m from Williamsport, Pennsylvania and I am a junior student-athlete at Point Park University with a major of business management as well as minoring in psychology. I am also a member of the Point Park Track and field team with the events of long jump and Triple Jump. Throughout my life, I have been immersed in the world of sports. From a young age, I discovered a deep passion for athletics, participating in various sports and pushing myself to excel. The exhilaration of competition, the discipline of training, and the camaraderie of teammates became an integral part of who I am. After navigating the ups and downs of my own athletic journey, I have come to realize that I developed a passion in helping others achieve their fitness goals. This realization has led me on a path towards becoming a personal trainer.

As a child, I was naturally drawn to physical activity, spending hours playing sports with friends and family. Soon enough, I found myself enrolled in organized sports programs, where I discovered my passion. Whether it was sprinting down the football field or down the lanes of a track, I thrived in the competitive environment and dedicated countless hours to enhancing my skills. Athletics became a way of life for me, molding my character and teaching me invaluable lessons about discipline, perseverance, teamwork, and goal-setting.

I chose Union Fitness for my choice of internship because not only do they help me and my team get better on the track, but they help so many other people whether they are athletes or not, become the best version of themselves.

Maxwell

Freaky Five Mobility

July 13, 2023Life Health, Trainingrnagy

If movement is medicine, then mobility is the WD40 for our body!

Many times, we skip over our warmups because they aren’t as spicy as our main exercises. Well today, I’m going to give you that level 10 Sichuan peppercorn spice. The kind of heat that makes your tongue numb and your backbone sweat, but it’s so invigorating you can’t stop this freaky five mobility.

1) The Tall Reaching Inchworm. Standing tall, reach your hands high to the sky, even getting up on those tippy toes. From there exhale and fold down to the floor, using your hands to walk out into a top push-up position. Take a deep breath and drop under the fence to an up dog, exhaling next into a down dog space. From there walk your hands back to your feet, inhale, stand tall and repeat.

2) Squat to Stretch with T-Spine Rotation. From a standing position, fold over to grab your ankles or feet. From there pull your butt down into the bottom of a squat while you drive your chest up and back proudly. Hold this position for a breath leaning side to side and making sure your feet are planted flat on the ground. From here leave one hand on your ankle/foot and let the other rotate to the side and up to the sky, letting your eyes follow. Repeat on the other side then drop your head down and your tushy up to get a mighty nice stretch from your calves through your hammies and even up to your lower back. Pull yourself back to the starting spot and go again.

3) Lateral Squat to Windmill Rotation. Starting with your feet wider than your shoulders preform a lateral squat. As you do so, take your inside hand (opposite hand of the direction you’re squatting) and reach to that sides foot, while the same side hand is rotating up and away to the sky. Then flow back to center and repeat on your other side. Take your time to increase your depth and range of motion.

4) 90/90 with Rotation and Reach. Start seated with your front leg at a right angle along with your back leg behind you in a right angle, hence the 90/90. If your right knee is in front take your left hand and reach over and across that knee as far as you can, bringing your chest to that knee or close to the spot. Now imagine your feet are stapled to the ground and you take your knees using your hips and fold to the other side (you can use your hands for assistance). Once you get to the other side, repeat the reach step and make sure you’re using quality breath at each stop.

5) Glute Bridge with Reach Across. Start this mobility on your back with your feet planted in the start of a glute bridge position on the floor. Now using your bum and hammies, squeeze your hip up into a top glute bridge position. Now using your upper back and head to pivot, reach your arm up and across your body, turning your hip and stretching your lats, do this on both sides and then return to the bottom of your glute bridge.

These are my go-to spicy more bang for your buck mobility exercises that help keep me mobile, springy and of course bumpy. I’d recommend doing these exercises every day or every other day for 2-3 sets of 5-10 reps and slowly increasing your range of motion on each repetition. Psssttt I’ll give you one more of my favorite mobility exercises and that is the wonderful Spider-Man with rotation.

Come hop in powerful class or meet up with me to get these magical freaky five +1 mobility exercises rocking. Always remember, moss don’t grow on a rolling stone.

Cheers,

CEJ

Meet the Staff – Caroline

July 12, 2023State of the Unionrnagy

My name is Caroline Mullineaux and I’m from Frederick, Maryland. I recently completed my Bachelor’s in Health Sciences at Saint Vincent College, and am currently completing my Doctorate of Physical Therapy at Chatham University. I am passionate about physical fitness and sport performance and have always had a sport-oriented lifestyle. I played collegiate lacrosse during all four years of my undergraduate education, and I also enjoy running, strength training, and hiking. While I’m not training or working, I enjoy watching the Pittsburgh Pirates and spending time with family and friends.

While at Saint Vincent, I worked closely with the Football and Men’s and Women’s basketball teams as a student strength coach. I’m excited to be involved in UF’s personal training and class services because they will allow me to continue to grow as a personal trainer and to gain experience with a wide variety of members. I look forward to learning new styles of training and variations of traditional strength exercises. I’m thankful for the privilege to help others achieve their fitness goals and to make personal connections with each member I meet here at Union. Thank you, everyone, for this opportunity!

Caroline

State of the Union

July 10, 2023State of the Unionrnagy

A few times each year I review what we have been doing and what we will be doing in the near future. Today, I want to take you on this trip to the past and future with me. UF has been busy as always, CeJ has run a few of his beer bootcamps already, we have hosted another successful powerlifting meet and our classes are busy as usual. Below I will touch on some of the other things we have done or are doing.

Donations

As always we are doing the best we can to donate to local charities. Here is a short list of charities we have either donated to or worked with so far this year.

And we have more to come in 2023.

Events

Pride Night. Join us this Saturday July 15th at 4 PM for a fun bootcamp style workout. This will be followed by local comedians, taking the UF stage. Pride night is always one of our best events all year.

United Not Divided. We are proud to again host this event. We work closely to plan this event with Leg1on on bringing together 7 gyms from the region for a fun day of workouts. Come by for this fun day of training, food trucks, and other special activities.

New Vending

In 2022 we added smart vending machines. We were the first gym in the country to use these machines, and they have been a huge hit. Now we have added one more with meals, chilled coffee drinks, and more beverage options.

That’s a brief review of what’s happening at the U. As always if you have any questions, comments, or concerns please bring them up to us.

Yours in strength,

Todd Hamer