All posts by rnagy

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

Strength Project 2025!

State of the Union, Training

We have some very exciting news to share with all of you!

 

Starting January 6th 2025, we are kicking off the 2025 Strength Project here at Union Fitness!

 

What is the “Strength Project” you ask? Here are the details below:

 

  • The Strength Project is a 12-week challenge for members who are looking to explore more of our classes. Entering this challenge will include your chance to win some awesome prizes.

 

  • This 12-week challenge will begin on January 6th and will run until March 28th, 2025.

 

  • During these 12 weeks, you will be tasked with taking at least 40 total classes here at UF
    • The stipulation is that you can take any of our Powerful classes, however we ask that you take at least – 40 total classes. Of these 40 total classes, 15 must be a mix of Mobility, Yoga, and/or Cardio Lab.
    • We ask you to please be sure to both sign up and sign into each of the classes that you take, so that we can keep track of who was present in each class and make sure to give you the credit that you deserve. If you don’t sign in, we cannot tell whether you were taking the class or not so you will not receive the credit!

 

  • Everyone who completes the Strength Project will be given a Union Fitness Strength Project T-Shirt.

 

  • Everyone who completes the Strength Project will also be entered to win one of three prizes:
    • 3 Free months of our Wellness Plus membership.
    • 1 Free month of our Wellness Plus membership.
    • $50 Gift Certificate.

 

  • Starting now until January 6th, you can sign up for the Strength Project on MindBody or on our website. It will be set up just as if you are signing up for one of our classes, and it will be a class sign up on the day of January 6th.
  • Bring a friend! If you have a non-member friend interested in joining us, they can buy into the strength project for $250. This will give them 3 months of unlimited classes. For each friend you bring you will get an additional entry to win our prizes.

 

We are looking forward to tracking all your class progress over these 12 weeks and seeing how many of you are able to complete the challenge! Please be sure to sign up on MindBody and to let us know if you have any additional questions, comments, or concerns. Good luck and happy almost New Year!

 

UF Team

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