All posts by rnagy

Holiday Season Tips

Alcohol, Clean Eating, Diet, Fitness, Life Health,

It’s the most wonderful time of the year! The holiday season is upon us and we here at UF are excited for the new year, while also celebrating an exciting end to 2021. Here are some tips (and some ways we can help), for a strong end to 2021, and stronger start to 2022.

 

  1. Bring someone to the gym for our free week. If you have anyone coming from out of town, bring them to the gym Dec 23-Dec 31st for a free week. Have a friend who doesn’t train, bring them over. This offer is for anyone who is not a member and they do not need a member with them. This is an open invite for all to come try UF for one week. This membership will be an unlimited membership so please help others discover the beauty of strength.
  2. Give yourself a break. Yes, holiday parties will involve cookies and libations. Just get back on it the next day. It’s OK to be human.
  3. Keep your sleep schedule. Sleep is one of the most important acts humans do. Through all the adaptation we have seen as humans, the body has never changed how much rest we need. So try to stay on point.
  4. Get ready for SPIN! We are adding spin back to UF. Starting in January we will be having spin classes as well as our normal cardiolab classes. So try something new here at UF.
  5. Drink more water. Before the cookie tray hit the water fountain. Water will help reduce our urges, as well as just generally making us better.
  6. Serve others. Servant leadership is very important, especially at this time of the year. Do some good out there, it will come back to you ten fold.

 

Thank you for reading my rants about how we can improve ourselves and others. Now let’s all go out there this holiday season and share the love.

 

Ham

Curt’s meet recap

Uncategorized

A few weeks ago, I flew out to Las Vegas to compete in my 16th powerlifting meet. This was the first meet that I’ve had to travel to the other side of the country for, and the first one where I was competing in another timezone. Although there were many challenges that came along with this, this was hands down the most fun I’ve had competing in any meet, and for many reasons, this one meant more to me than any meet I’ve ever competed in. With this being my first meet since my surgery, I felt extremely grateful for my opportunity to compete and do what I love. In training, every rep, set, weight, and training session possessed so much more meaning than it ever had up until this point. Along with this, I was able to experience all of it with my wife right by my side. From the day of my surgery, to my final deadlift of the meet, she was there every step of the way. I truly could not have done it without her. In all honesty, I was fighting holding back my emotions the entire day of the competition. Thinking about what I had been through to get to that point. The second I stepped off of the platform after my last lift of the day, I walked outside, gave Liz a huge hug, and just cried.

 

After returning home, I took the next week to reflect on the experience. This included all aspects. From the preparation, to the execution, there were many things that I learned and took away.

 

1)Time change can greatly impact your performance: Whether you’re going west or east, any change in time can throw you out of your routine. All you can do is control what you can and roll with the punches.

 

2)Plan and control everything that you can: For an event such as this one, you should have your check list ready the week before the competition. This includes your flight schedule, your bags and equipment, your food and water, your approach for the meet, and your plans once you arrive.

 

3)There will always be things out of your control: It’s absolutely necessary to plan for as much as possible if you want to have a successful competition. However, there are always things that will be out of your control. At the meet, there was a piece of equipment that I had never used before. It threw me off at first, but I stayed calm and trusted myself and everything that I had done up until that point.

 

4)Even when you’re alone, you’re never alone: Powerlifting is a great community. Although it was only my wife and I at the meet, there were numerous people who were willing to help anyone with whatever they needed. A gentleman who I had only meet once before offered to help me wrap my knees for squatting. There will always be someone there to give you a hand.

 

5)If you’re serious about competing, you need to travel: Doing local meets are fun and convenient, but getting outside of your comfort zone is where you find what you’re truly made of. The amount of experience and knowledge you gain from doing something like that is absolutely priceless.

 

I will be taking the next few weeks to enjoy spending time with family and friends over the holidays, then plans will begin for the next competition. I hope you all have a safe and happy Holiday season!

 

– Curtis Miller

Introduction, Dylan

Fitness

Hello Union Fitness Fam! My name is Dylan Kopp and I am a Personal Trainer and Strength Coach here at Union Fitness. I am from Frederick, Maryland and just recently moved up here to the Burgh. My girlfriend and I both moved here together in a pursuit of new opportunities, and to find out what the heck a yinzer is. 

 

I’m sure growing up people always asked you, what do you want to be when you’re older? For me, I never knew what I wanted to be and I was always worried I would never find out. My passions and interests changed as I aged but one thing in my life always remained: Sports and Fitness. I played every sport you can imagine from America’s pastime to a game from across the pond (Rugby). Sports shaped me into the leader and coach I am today. They have created a passion in me for promoting and living a healthy lifestyle. When I was in high school I finally realized I wanted to pursue a career in health and fitness. You could say this spark was ignited in me when I would drive my grandfather to physical therapy. Watching the therapist work with my grandfather inspired me to take action which eventually led to me getting my Bachelor’s Degree in Exercise Science from Towson University. From there I worked for a few years as an aid in both Physical therapy and Chiropractic clinics. This experience has provided a great understanding of how important health and wellness is and most importantly, how many people don’t know how to be healthy! This ignited a second spark in me, to help as many people as I can reach their health goals. My mission now is to create change and help those I work with reach their goals. No matter how big or small your goal is, it is achievable. In the future I plan on obtaining more certifications and creating more opportunities to help those around me. Hopefully by that time I’ll know what a yinzer is!

 

When I’m not lifting or coaching I am probably spending time with friends or traveling with my girlfriend. As an adventurous person I am drawn to a challenge. I have raced in multiple 5k’s and triathlons and plan on doing an ironman one day. Some of my non-fitness passions include camping, cooking and reading but my absolute favorite hobby is creating art. I have been passionate about my art for a few years now and I use it as a way to relieve stress and use a different part of my brain. 

 

Thank you for reading a little bit about me and if you are ever interested in getting coffee or just sitting down and chatting about your goals, just say hi and we’ll go from there!

 

“Do all the good you can. By all the means you can. In all the ways you can. In all the places you can. At all the times you can. To all the people you can. As long as you ever can.” 

 

-John Weasley

Winter Fest and Bike Ride

Life Health

This Sunday December 12, 2021 UF is participating in two awesome, and impactful events. One of our goals is to always be a good neighbor, while helping the local community. Keeping this in mind we want to invite everyone to these two events this weekend.

 

  1. Bike ride for Will. We are hosting a bike ride from UF to Highland Park, once a t Highland Park we will be honoring out friend Willy T with a memorial. If you wish to join is please be prepared to ride 10 miles to Highland Park and 10 back to UF. This ride is open to anyone we just ask that you sign up on our website. 
  2. The second event that we will be hosting on Dec. 12th is the Spring Hill Winter Festival.This is a local event with food, prices, family friendly events, and libations for the adults.  This event will be from 4-6PM at the WBU Event Space and Spring Hill Brewing. Click on the link for more info about this event.

 

Happy Holidays and thanks for being a member and friend of ours here at UF!

Soak Up the Sun with CeJ and Sky

Fitness, Life Health

Soak up the Sun my friends,

 

In these chillier times make sure you escape your dark caves and grab some fresh air and Sun for some great health benefits.

 

When your skin is exposed to sunlight it hits cholesterol in the skin cells to provide energy for the creation of Vitamin D. Sunshine is the best way to promote Vitamin D levels since there is so little in many of the foods we eat. All we need to boost these levels of Vitamin D is 10-30 minutes 3 days a week out in the sunlight.

 

Sunshine and Vitamin D promote; the reduction in Type 2 diabetes, promotion of insulin production, boosts immune system (sunlight charges our health battery), lowers blood pressure (vasodilation of our blood vessels that that reduces blood pressure). Sunshine also improves mood and battles depression by the production of serotonin, the happy hormone. Sunshine promotes weight loss, so let’s get those buns out in the sun. Vitamin D promotes better bone and muscle health with the absorption of calcium. Sunlight affects the pineal gland that produces melatonin to promote quality sleep and battle depression.

 

Quick story short, make sure you still go out and get some sun!

 

Stay bright my friends,

 

CeJ

Ride for Willy T

Fitness, Life Health

A good friend of ours here at UF died recently in a bicycle accident. As active people, we all know that there is risk in everything that we do. We assume this risk because life is supposed to be an adventure. In the words of our friend, “Life is a journey, enjoy the ride” Willy T.

 

In honor of Will we are going to do a bicycle ride on December 12, 2021, at noon. We will ride from UF out to Highland Park and back. This ride will be a chance to get people outside, make drivers and cyclists aware of bike safety. We will also be giving a shirt to Will’s awesome widow Jessie.

 

If you are interested in joining us for this opportunity sign-ups will be on our website and MindBody. Please consider participating in honor of Will and Jessie. If anyone is interested in donating please donate to, Pittsburgh Literacy Program. 

 

Thanks again for being a member of UF and supportive of us, and each other. Now let’s ride, and honor a great guy and my favorite lawyer Willy T.

Superclass, Burn Your Turkey

Fitness, Life Health

We held our annual Thanksgiving Superclass again last week. First  and foremost THANK YOU. We had over 35 people attend, we raised a few hundred dollars for a needy family, and we had bags and bags of canned goods donated for the needy.

 

One of our goals here at UF is to create a place where the community can come together. Being a “gym” is easy, improving our community is the real work. We have hosted Superclasses at different times of the year for different purposes. Each of our Superclasses has been used as a fundraiser. We have worked with too many charities to mention.

 

The Superclasses are not just a feel good event. These classes are also an opportunity to burn some calories and do something different for yourself. Often UF is seen as a “powerlifting” gym. Yes, we have some great, and very stronger lifters, yet we take pride in being so much more. No matter what your reason for entering UF daily we are here to help you reach your goals. I have listed out some things that we do that you may not know about, and may interest you. Try something new and do something different for yourself.

 

  1. Yoga Classes. We have over 8 classes a week. Haley leads our Yoga and her team does an amazing job.
  2. CardioLab Classes. CardioLab is the ultimate kick your butt class. Whenever I take a class I just pray I don’t see Steph, as I know she will have too much positivity and enjoy destroying me with a big smile.
  3. Powerful is our flagship class. We offer 4 hours of powerful a day. Powerful is a lifting class that is based upon the power lifts. Curtis and CeJ do a great job planning these classes.
  4. Blitz. This is a lunchtime class (and it is free to all members). Blitz is a 30 minute lift/cardio session. I know some members use this as a recovery session between lifts.
  5. Multiple yearly outdoor events. We have hosted runs, bike rides, and outdoor classes. We will be announcing a very special December ride soon so keep your eyes peeled.
  6. Talk to one of us about your goals. No this is not a class, yet we are here for you. Our staff is here to help you. Use the people in here to help you in anyway we can.

 

This is just a short list of ways you can improve yourself here at UF. Our goal is to make the hour you spend in UF the best hour of your day. Now go do something to burn some calories.

 

 

Happy Thanksgiving

Life Health, Training

It is the most wonderful time of the year. It is the time to have the extra piece of pie and a glass of wine. It is OK to go out, have a little fun, live your life, and enjoy the time with family and friends.

 

What’s happening at UF this week?

 

  1. Check our hours. We are closing early on Wednesday (6 PM). Thursday we are only open for our SUPERCLASS, come burn your Turkey with us.
  2. Speaking of the Superclass, we will have the gym open Thur 10-11 AM for the Turkey Burn Class. If you have not been to a Superclass we will use the entire gym, and mix lifting as well as cardio.
  3. We are raising money for a special secret fundraiser. I know that this is not very helpful, but it’s a surprise for a family in need. Please feel free to bring a few bucks to help a needy family. We are also having a canned good drive for our local community.

 

This is a short list of happenings here at UF this week. Happy Thanksgiving and we are thankful for you trusting us with your health, fitness, and strength journey.

 

 

The Importance of Fundraising Classes: Special Guest Blog

Life Health

When you think of fundraising classes the first goal that comes to mind is just that, raising funds. Most often these classes support a cause like a  nonprofit who is dedicated to making a difference. Other times the focus is an individual who for whatever reason is in need of support. 

 

In my experience I find these events often build something much deeper and even more impactful than just money. Often times we see strangers join together for the first time during these classes united to  increase awareness on the cause being supported. How can we spread the word? How can we get the message out? How can we use this as a platform to help others outside of the gym long after the workout ends. 

 

These types of classes build community and more often than not let others know they are not alone in their journey. For my class specifically it was my first time meeting the majority of the guests who showed up to support. The idea that someone who I had never met before took time out of their life to come support my family and a cause we hold so close left me inspired. Inspired to be better. Inspired to do better. I walked away from our event encouraged to show up for others the way my community showed up for me. The commitment to be that person there for someone when they need me the most. The same way each person who walked through the gym door of my December superclass stood by me when I needed them the most. 

 

In May I will be running the Pittsburgh Marathon representing those impacted by brain tumors. Specifically glioblastoma. Please stay tuned for updates and future posts on how you can help support our May marathon event and other future fundraising initiatives. 

State of the Union

State of the Union

I always wanted to be a politician (for those who aren’t aware, I actually am one). Being a politician I have to be able to give a state of the Union (Fitness) address.

 

The last few months and 2021 has brought some changes to UF. We started 2021 by re-opening after a brief mandatory shut down. We have done our best to keep UF a clean and safe place to train for everyone. Below I will highlight some of our changes, accomplishments, and plans.

 

  1. Fundraisers. We are proud to continue doing fundraisers to help our neighbors and our world. This year we worked with Urban Impact, Veterans Place, Wounded Warrior, OUT Athletics, and multiple food banks. We are also accepting non perishable food until the end of the month for our needy neighbors.
  2. In 2021 we again hosted two USPA powerlifting meets. We also had an in house Push-Pull competition. Keep your eyes open for more opportunities to compete at UF.
  3. Staff changes. We lost some quality staff this year. While we are sad to see them go we are always happy to see them get new opportunities. Cayt and Cody left to move to North Carolina. Dave left us to move to Georgia, we tried to keep Thor.
  4. We are hosting a CVASPS clinic here in April. CVASPS is one of the most respected clinics on the topic of training. Click on the link to learn more.
  5. New staff. We have hired some new staff, they will be writing introduction blogs, so keep reading our blogs to learn more about our new staff.
  6. Staff is still training and competing. We have had staff compete in numerous lifting events this year. Follow along the blog to read more, and wish Curtis good luck in Vegas this weekend.
  7. We have expanded our relationships with both Point Park and Chatham Athletics. We are proud to work with these two awesome universities.

 

Finally, to each of you, thank you for empowering us to help you along your health, fitness, and strength journey. As 2021 begins to fade into our rear view mirror please keep us up to date on your goals, and needs along this journey.

 

Yours in strength,

 

Todd Hamer