All posts by rnagy

What is Your Favorite Form of Exercise

Fitness, Training

We all know that exercise is good for us. It is good for the soul, brain, heart, etc. It can help us lower our stress levels, sleep better, reduce heart disease and other risks, and feel better overall. In my opinion, the greatest thing about exercise is that there are so many ways to do it. It is almost impossible to become bored with it. You have options anywhere from running to climbing to weightlifting and all the things in between.

 

I asked some of our trainers here at UF about their favorite form of exercise, and I wanted to share those answers with you just for fun!

 

Ethan – “Weightlifting because with this you can accomplish a little bit of everything (mobility, cardio, etc.)”

 

Dahveed – “Swimming is my favorite. I wish that I could do it more.”

 

Jared – “Weightlifting because I enjoy getting stronger but also striving to push myself and hit new numbers.”

 

Dylan K. – “My favorite form of exercise is ever evolving. However, I always enjoy a good pump, so hypertrophy training is my favorite form of training.”

 

CJ – “Making the average exercise weirder. And walking with my dogs.”

 

Zain – “Weightlifting because I don’t like running.”

 

And finally, myself – My favorite has to be hiking. I love everything about it. Especially the views that come after a difficult climb, and how accomplished you feel afterwards.

 

Thank you to all our trainers who participated in this brief and very broad survey and thank you to those of you who tell us what your answers are!

 

Toria

New Class Alert, CardioLab Blitz

Fitness, Training

CardioLab Blitz

 

Hello everyone! We are am writing this blog to inform you all about our brand new class.

 

This class will be called Cardio Blitz and it will be held on Tuesdays and Thursday at 7am. The class will be for approximately 30 minutes and will be very similar to Cardio Lab. We started this class to allow our powerful class members to get a solid cardio workout in after their class, and to allow anyone else to come in for a quick 30-minute workout. The Cardio Blitz will consist of high intensity interval training, weightlifting, running, plyometrics and more. The aim of the class will be to get the participants heart rate up, and put everyone through an efficient and difficult workout. The first Cardio Blitz will be on July 18th. We hope to see you all there!

 

Team UF

Intuitive Movement

Fitness, Life Health, Training

Earlier this month, I received a deep dive into intuitive movement during a weekend retreat with Bobbie Marchand, professional modern ballet dancer turned yoga instructor, and Nami Soga, master reiki healer and yoga instructor. The experience was both magical and inspiring. 

 

Coming from a bodybuilding background, my approach to movement has historically been goal-oriented, strategic, structured, and rigid. I spent years training my mind to override the messages of my body, messages of no thank you, I’m tired, not that exercise, not today. If it was on the plan, I did it, regardless of what my body said. The cumulative result of this training was a work ethic and physique I was proud of — along with exhaustion, chronic injury and a general inability to relax. 

 

As I’ve transitioned into yoga, I’ve found a more compassionate and healing way of interacting with my body. Still, my physical approach to classes has tended to follow an anatomical goal, whether increasing hip mobility, targeting the transversus abdominis or engaging the pelvic floor. My time with Bobbie and Nami invited me to shift my inquiry from What can I achieve? to What do I feel?  To move from a performance mindset to one of playfulness, non-judgment, and curiosity.

 

We spent time rolling on the ground, feeling the grass beneath our feet and the heat on our skin as we moved through sun salutations to the East, West, North, and South. Our spines waved like serpents in an organic flow, and I watched my body improvise according to music, which changed every minute to a different genre. I felt the natural impact of sound and rhythm on movement, and experimented with the energy-shifting practice of Qigong. I moved through familiar shapes in new ways. I bounced, flailed, shook and sang. And my habitual energy began to shift.

 

Bobbie believes that, since the pandemic, our bodies have been stuck, almost frozen in time in response to fear and extended sits on our sofas. Moving creatively, intuitively and without regard for what something looks like can help us move into new spaces, not only physically, but mentally as well. New movements mean new neural pathways, and new neural pathways mean new possibilities. Giving ourselves permission to shake the bones of our body like a dog after a swim not only can shed tension, it can shift our nervous systems.

 

Bobbie’s nervous-system approach to movement also manifests in stillness, in healing practices of self massage and meditation that carried her through cancer treatment. In transitioning from energetic jostling to quiet rubbing of the earlobes and neck, I felt my whole being stabilize within my skin. I felt light, open, authentic and free. 

 

This month, I am flowing with the theme of intuitive movement in my classes here at Union Fitness. Experience new ways of moving in vinyasa 6-7 AM Mondays, Wednesdays, and Fridays, or discover dynamic stillness in yin 10:30-11:30 AM on Saturdays. I am so grateful for the lessons I received from Bobbie and Nami, and can’t wait to share them with you!

 

Haley

Hiking For Health

Fitness, Life Health, Training

Hello my lovely explorers,

 

As the great lyricist Mungo Jerry once said ” In the summertime when the weather is high. You can stretch right up and touch the sky. When the weather’s fine, you got hiking, you got hiking on your mind. Have a drink, have a drive. Go out and see what you can find.” Or something like that.

 

So today I will be teaching you about the benefits of hiking. Close your eyes and imagine the crisp warm sunshine lighting up your soul, the sounds of the gentle water trickling down the creek, wind flowing through the trees above and the cool soft earth below your boots. Dang does that sound peaceful or what?! This imagination can not only become a reality but also provide some wonderful physical, mental and emotional health benefits.

 

Hiking is a great way to exercise, no matter what type of trail or stage of your wellness life you are in, you’ll get a whole body workout. Some physical benefits of hiking are; building stronger muscles and bones, improving your sense of balance and proprioception, improving overall cardiovascular health and decreasing the risk of certain respiratory problems. Being outside has shown to increase life expectancy, improve sleep quality and decrease cancer risks. Natural outdoor spaces are more enticing for physical activity and are more likely to motivate people to exercise leading to advanced levels of overall physical fitness. Studies have even shown that being in nature is relaxing, something we all could benefit from is relaxing more. This helps reduce our stress, cortisol level, muscle tension, heart rate, calms anxiety, leads to lower risk of depression and improved stress recovery, how lovely. Being in nature can help open your senses to your surroundings and increase sensory perception, bringing you focus and attention. Also you do not have to trek alone, lace up your friend, family member, neighbor or dog’s boots and hike with a partner or group. This is a marvelous way to strengthen relationships, increase quality time and increase the distance and motivation of your hike.

 

Go get away, step outside and take in the sights, smells and feelings of nature.

 

Whether you’re climbing up the steepest peak in the Rocky Mountains or trotting down a winding dirt path, hiking is a superb opportunity to get a workout. For the hikers out there, what have been some of your most enjoyable hikes from your adventures? A few of my favorite places to hike have been Shenandoah National Park in Virginia, Rocky Mountain/Estes National Park & El Dorado State Park in Colorado, Glacier National Park in Montana, Grand Teton National Park in Wyoming, The Badlands National Park in South Dakota, Hikes in Asheville North Carolina and probably a few more that I am missing. Send me your favorite hikes and let’s go explore.

 

-CeJ

A Weekend at THE U

Uncategorized

Throughout the summer we try to get outside and be involved in as many of the fun activities around the area as possible. Rarely does a weekend go by that we are not hosting or participating in an event. This past weekend was one of the biggest for us here at the U. We hosted the Iron City Open 6. This was the 11th full powerlifting meet here at UF. Following this on Sunday we hosted Gay 4 Good’s Yoga 4 Good. I want to thank everyone involved in each of these events.

 

The Iron City Open is one of the premiere events we host here at UF. This was the sixth year we were able to host this event. If it were not for Doug, Candi, and Doug’s crew we could not host this event. We also must thank the WRPF for governing this event. I do want to personally thank all the UF lifters, spotters, loaders, friends, coaches, and employees who were here that day making this event special. Pitt Powerlifting did a great job, as they always do. They spend the day spotting and loading weights, if you have never done this, I don’t recommend it, as it is not easy. Here is a short list of gym members who did great and spent their Saturday with us; Josh, Ava, Bobby, Tim, Joe, Shane, Dan, Sydney, Jared, Katie, Curtis, Skylyn, CeJ, Toria, Justin, Amelia, Yessica, Zain, Daria, Dahveed, and I hope I didn’t miss anyone. Congrats Skylyn on winning best lifter. I will also thank some of our class members for coming by to support. Jaclyn and Lexi we appreciate the support!

 

Yoga 4 Good was our second event this weekend. We had 22 people come out and enjoy some Yoga with our wonderful instructor Lauren. Thank you Lauren for leading this group. We made some donations of food and clothes to The Open Door, Inc. If you do not know who The Open Door Inc is please click on their site. They house HIV positive people who have little to no other options and are a local non profit. I was not aware of this organization yet we already have plans to work with them in the future.

 

Now that these events are over let’s start looking forward to our next big events. We will be sponsoring Open Streets on June 25th. Come see CeJ and his wheel of exercise, and support our friends at Bike PGH. July 15th come out to our 3rd annual pride event. We will have a bootcamp style workout (with special guest coaches), and a comedy show following the workout. We are also going to host United Not Divided to end July. This year we will have more than 10 local gyms coming down to the U for a day of working out and building community.

 

Thanks and I really hope I didn’t miss anyone.

 

Todd Hamer

 

 

 

 

 

One Year at Union

State of the Union

I can’t believe it has already been a full year since I first started working at Union fitness. My journey to Union has always been a full circle moment for me. Let me tell you why.

 

My strength coach in college was David Kitchens, and he was there for 3 years of my college track and field career at my alma mater Susquehanna University. He might not know it, but the values he instilled in me would make a statement in my life moving forward.

 

3 years after graduation, I finished up graduate school and moved to Pittsburgh for my first official job after college. I knew I wanted to get into training and coaching, but I didn’t know where to start. I had a friend who was coaching at Union and introduced me to the famous Todd Hamer. Low and behold, right before I met Todd, he got off the phone with my old strength coach Kitch. Turns out he had interned at Union back in the day and in that moment, I knew this would be the place for me.

 

I was right, because now after a year later from starting at Union, I can say confidently that this gym has given me an opportunity that few receive. I have made incredible friendships, learned and continue my growth as a coach, and allowed me the opportunity to help so many push towards their goals and aspirations.

 

If you want to make a change, get stronger, and have some of the best minds have your back and support you, then Union Fitness is the place for you. I am so thankful for a full year here, and I cannot wait for what’s to come next.

 

Thank you,

Dylan Heisey

Importance of Mobility

Fitness, Life Health, Training

What is mobility and why is it important? When it comes to a definition, mobility can be defined as potential for movement or the ability to get from one place to another. In other words, the ability to move with purpose. However, in the fitness world, mobility is commonly thought of as a person’s range of motion or flexibility. Words like external rotation, internal rotation, sit and reach, abduction, adduction or other fitness related terms are commonly thrown around to describe a person’s mobility. But what is the obsession with mobility and how does it impact us as humans?

 

In short, without mobility, we cannot move our bodies the way they were intended to move. For example, if a powerlifter has poor ankle mobility, then they may be unable to squat to proper depth. This lack of mobility in the ankle can lead to a compensation in other parts of the body that can lead to larger problems. In a worst-case scenario, it can lead to a severe injury or possibly a major setback in a person’s training.

 

At the end of the day, if you do not use it then you lose it. Staying active, exercising, stretching, and moving our bodies the way they were intended to move leads to a more pain-free joyful life. So if you have spare time during the day, take the time to do some mobility exercises that will keep you moving through your older years. Down below are some of the stretches and exercises that I have begun to incorporate more into my daily life if you want to give them a shot!

 

  1. Deep Squat- Sitting into a deep body weight squat
  2. 90/90s with a reach
  3. Scapular Wall Slides (aka Wall Angels)
  4. Knee Dips from a Deep Squat Position
  5. Shoulder CAR’s
  6. Hip CAR’s
  7. Thread the Needle
  8. T-Spine Wall Rotation
  9. Childs Pose
  10. Cat Cow
  11. Prone Press-Up

 

Zain

Busy Weekend and Updates at UF

Uncategorized

This weekend we are happy to be hosting two great events. First we will have the WRPF here for the Iron City Open. This event will take place all day Saturday. Then on Sunday we will be hosting our Gay 4 Good Yoga fundraiser. Below I will answer any questions about this week for both our members as well as visitors to UF.

 

 

  1. Where do I park? Street parking is always a good option. We also have a parking garage that you can pay for under UF. Either way there should be ample parking, even with a Pirate game and arts fest happening.
  2. Will the gym be open for members? Yes. The gym will have normal business hours. There will be some disruption to class schedules. Check MindBody for class changes. There will be some equipment from the strength lab that will be used for the meet.
  3. What are these events? The Iron City Open is a powerlifting meet that sold out months ago. You can still come have fun and watch the competition. The Yoga is a fundraiser for Gay 4 Good. There is still time to register and participate with this fun event.
  4. Are these events free? The meet is a ten dollar entry fee. CJ is currently working to find an animal rights group to make a donation to with some of the money. The Yoga event is free, yet they ask you to bring a donation the list of items on the their website. 
  5. Who are these events open to? You and all your friends! Both of these events will have fun for everyone. The meet will have a coffee truck, vendors with food, music and many weights will be moved by the competitors.  The Yoga is for all levels.

 

Any other questions you have? Just ask us. We are here to serve you and to make this weekend one of the best in the history of the U.

 

Todd Hamer

Hamer’s B Day Trip

Fitness, Life Health

We each celebrate our birthdays in our own unique ways. Some people party, some people eat cake, I ride my bike. Today, I hope you will take a trip with me on my bike (figuratively and maybe one day literally). This year my good friend Nick Showman decided to jump in on the ride with me.

 

I began riding multi-day rides in 2010 when my father and I decided to ride from my house in Pittsburgh to his house in DC. I have basically done this ride or a similar ride every year since. Every year I consider not doing it and then someone calls and asks if I’ll ride with them and then I am back. This year I decided to do something different. The plan was to ride from my house in Sewickley to the Montour Trail, ride all the mountain biking trails off the Montour Trail. Finally, ending in West Newtown, PA off the Great Allegheny Passage (GAP). I could not do this ride because a tunnel on the Montour Trail is closed.

 

The new route I picked was to take the T from the North Side to South Park. Ride the fun trails of South Park, take the connector trail from the park to the Montour Trail. From there I would follow the GAP to West Newton. This reduced my trip from 80+ miles to 50ish miles. The next day I planned to ride to Ohiopyle, spend Saturday hanging out there. Sunday I was to wake up and ride the 80 back to the Northside.

 

This ride would be different as it involved both mountain biking and trail riding. The highlights of the ride were the awesome camp site at the GAP Trail Campground. I highly recommend this spot! West Newton also has a great bike shop that did a great job fixing up Nick’s bike. Ohiopyle was the same beautiful place it always is. The only negative thing was service for our food was not good (to be fair it was Memorial Day weekend). Sunday was a lovely 80 mile cruise back to Pgh. It was great to get in and see the city alive with the beginning of summer. The beer at Federal Galley was also a perfect way to end this adventure.

 

I write this blog to remind you that challenges are all around us. We can go do things or we become shells of humans. My advice is take the ride, read the book, and do something, anything! I am also inviting you to ride with me next year. Toria has already said she is in for next year.

 

Hamer

 

Progressive Overload

Fitness, Training

If you do any kind of strength training, you’ve probably heard the term “progressive overload” before. The simple definition of progressive overload is increasing the intensity of your workouts gradually over time to challenge your body to work harder than what it’s used to.

 

You might ask yourself how do I know when I’m ready to increase the intensity of my training sessions? A good rule of thumb is that when you complete a set of an exercise and you feel like you have some left in the tank, you know you’re ready to up the intensity a bit. Increasing the intensity of your workout can mean several different things, but below are the most common:

 

  1. Increase number of reps
  • Instead of 10 reps, try 11, and so on.
  • If you’re looking to focus more on strength, don’t worry so much about this. You’ll want to focus more on increasing the weight (#3).

 

  1. Increase number of sets
  • Instead of 3 sets, try 4, and so on.

 

  1. Increase the weight
  • Try not to jump in and add too much weight too quickly. Start light and easy and work your way up.
  • An example of this – I have been benching 75lbs with a chain on each side the past few weeks, and it started to move quicker and better. So, I decided to add 5lbs, making it 80lbs plus a chain and that was a solid way to start progressing to a more challenging weight for me.

 

  1. Increase the frequency of your sessions
  • Add another day or two into your typical schedule.

 

  1. Select harder variations (tempo (time under tension) or positioning)
  • An example might be doing tempo squats or pushups from the ground vs a bar/bench.

 

  1. Decrease rest time between sets
  • Challenge the body to work when it wants to rest. This can help increase endurance and also cardiovascular fitness.

 

You won’t want to utilize all 6 of these all during one training session. Try to focus on one of these variables at a time so you don’t confuse your body.

 

If you’re a beginner, you will notice that you can progressively overload at a faster rate. However, after a while when your body becomes more well adapted to exercise, your progress will become slower. You might even plateau, which is totally normal in training and there are ways to overcome it.

 

Without overloading and challenging the muscles to do more than what they’re used to, there are no adaptations. When we challenge the body, it responds over time.

 

Unfortunately, there is no one-size-fits-all method for using progressive overload. You will have to figure out what kind of training works best for you and your goals!

 

Toria