Working out: whether you love it or you hate it, we could all use a little help to shake things up from time to time. Fitness apps are a great way to invigorate your workout at the gym, or motivate you to stay active when you’re not—but let’s face it, there are a million to choose from. So, we’ve done the work for you:

 

For the Runner

 

Run Tempo This app will pull music directly from your phone and curate a playlist to keep your workout upbeat and help you power through. Just select your desired BPM and Run Tempo will adjust your music to guide your pace. The best part? Run Tempo runs in the background, so it won’t be disrupted by any other exercise or running apps.

$0.99

 

Strava If you’re the competitive athlete, then you’re going to love Strava. Built with competition in mind, this unique app links you with other runners while you run for a virtual race. Runners love this app for the accurate start/stop detection and its connectivity to Apple Watch. Not much of a runner? The app is adapted for cyclists as well.

Free

 

For the Yogi

 

Yoga Studio With guided meditation and yoga classes for every level from beginner to advanced practice, Yoga Studio provides over 80 classes to help you find your Zen when you can’t get to your usual in-studio class. Know what you’re looking for in your routine? Choose from over 280 positions and build your own custom class. Find yourself forgetting to work out? Yoga Studio connects to your phone’s calendar so you can set reminders for yourself.

App: Free | Classes: $1.99/month

 

Down Dog Bring the studio experience home with you. Down Dog provides a new vinyasa sequence with each use, so you’ll never get bored of your routine. With clear vocal instruction and an accompanying playlist, this app provides a comprehensive yoga experience. Friendly for beginners or experts, Down Dog will help any yogi improve their at home practice.

App: Free | Membership: $3.99/month

 

For Everything Else

 

Nike+ Training Club No gym? No excuse. Nike+ Training Club provides you with over 150 free workouts ranging from strength and endurance to yoga and mobility. With personalized, adapted training plans, NTC works around you and your schedule to give you the body you want. NTC syncs your workouts to Apple Health to help you track your progress and record your activity. The best part? Your workouts are lead by some of your favorite athletes like Serena Williams and Cristiano Ronaldo.

Free

 

Sworkit With the ability to choose the length and type of your workout, Sworkit puts the power in your hands. Choose one of the offered six week plans and work towards getting “Leaner,” “Fitter,” or “Stronger.” Upgrade to premium for guided plans and trainer consultations. Rated one of the best apps in terms of safety, stretching, and progression, Sworkit builds total body workouts suitable for any fitness level. With sets ranging from an office stretch to a full cardio set, Sworkit can help you get your ideal body.

App: Free | Premium upgrades available

 

It can be a challenge to fit a workout into a busy schedule, but with these apps, there’s no excuse for missing a day—so get up and get moving!

 

Need a place to integrate your favorite new running app? Join the UF Run Group, which meets Sundays at 10am. Running between 2 and 6 miles on the North Side, UF Run Group welcomes runners of all training levels!

 

If you could change one thing about yourself, what would it be? Most people’s first thought to this question is what they find to be a flaw. Is it something you truly find to be a quality that limits you? If I could guess, it’s likely the most interesting and unique thing about you.

 

We all compare ourselves to others, sometimes it’s because we wish to be more like someone, sometimes it’s because we are being judgmental of someone. One reason makes us feel bad about ourselves, the other makes us feel superior. But neither makes us happy.

 

Don’t let what’s happening around you get inside and weigh you down. When you work on yourself and let go of those comparisons, you can focus on what really makes sense and matters the most: comparing your old self with your new self. The place that you want to be will come with time, when it’s supposed to, as long as you’re consistent in your habits and patient with change.

 

Don’t expect others to understand you and your desire to change, either. To be upset or bitter by their misunderstanding is a reflection of you, too. We all take different paths and you don’t have to explain your direction or reason to anyone. Social pressure is not uncommon, but you should never feel obligated to do something that will hinder your progress or disrupt your mindset.

 

If someone gets upset that you don’t agree with their insistence, that’s their problem, not yours. Trust that if this person is offended by your positive decision, they will get over it. If they are unsupportive, that speaks volumes of who they are. We all experience life at different times and in different ways because we are different. It’s ok to say ‘no’ and remind people that you’re working on making positive changes in your life.

 

Comparison is the death of joy

-Mark Twain

 

Experience is the hardest type of teacher and we tend to overlook the ever-evolving journey we are on. When it comes to fitness, it’s easy to assume that people more experienced have had it come easily. We forget that they are human, too, and it’s likely taken them years to become masters of their craft. Being highly skilled in anything takes dedication, discipline, and a lot of sacrifice. It may even take a kind of obsession and focus to become that much better at something that’s important to you.

 

It’s important to recognize where you are in your journey. Change doesn’t occur quickly and progress is not linear. There will be highs and lows. Being prepared and recognizing both ends of this spectrum are important in your growth both physically and mentally. Yes, the low points are frustrating but they’re just as important as the high points.

 

At Union Fitness, we welcome members and drop-ins of all fitness levels to our classes. Our coaches are skilled in modifying and scaling any class to the needs of its participants. We prioritize proper form and technique as well as body awareness to perform skillful movement and you’ll be sure to leave with a smile, feeling challenged and motivated by your coach as well as all of your new workout buddies! If you’ve been considering taking a class with us, shoot us an email or give us a call, your first class is on us!

The UF Run Group has been going strong for a few weeks. We’re getting geared up for a longer run this coming Sunday: a 5.5 mile loop that will take us along the Three Rivers Heritage Trail, over the 31st Street Bridge, through the Strip and Downtown, and back over the Roberto Clemente Bridge to the gym.

 

During our runs together, I think we’ve ALL learned a lot about what it is to run as a group. In no particular order, some observations:

 

We all need to sloooooow dooooown.

It’s so easy to speed out of the gate, especially if you’re on the competitive side and running with a bunch of other people. Since these group runs are supposed to be long, slow distance runs, we need to focus not just on the length, but on really keeping the pace slow. The key is to run at a conversational pace: a pace slow enough that you can fairly easily hold a conversation with your running partners.

 

But when it’s time to push the pace, your friends are there to help.

When I decide to throw some speed work into a run (like the Fartleks we did this past Sunday), you can always rely on your running friends to push you a little bit more than you’d push yourself.

 

Intervals are for everyone

Interval running comes in all forms. While we do some faster intervals, we also use run/walk intervals as part of our warm-up and to help introduce new runners to the fun of distance running.

 

And anyone can run with us

This past week we split our run into two pieces: a run/walk interval portion and a Fartlek interval portion. We had a new runner – one of our dedicated powerlifters who wants to increase his work capacity and improve his cardiovascular health. He’s a perfect fit for the run/walk intervals we start out with! We covered just over a mile that way this past week, and we’ll do a similar distance next week (with slightly less walking). Soon enough he’ll be out doing a full 5k on his own.

 

Crosstraining is important

I think we’d all agree that you can’t ONLY run. And we don’t! We did a combined run and kayak workout a few weeks ago and I think everyone can agree that was awesome.

 

And so is recovery!

Even better is when we go out to brunch after. That will have to happen after 5.5 this weekend.

 

There is no better way to make friends.

We’re a pretty tight group now, but we’re always looking to widen our group! Come out and run with us every Sunday at 10am.

To stretch or not to stretch, that’s the question.  There’s a load (and then some!) of information out there on the benefits, risks, types and times of if/when/how to stretch. So much so that it can be difficult to navigate what is going to work best for you, your body and your workouts.  While the staff here at Union doesn’t have a definitive “how-to” guide to stretching, we definitely encourage mobility and increasing range of motion!

 

So where to begin, you ask? First, let’s talk about the different types of stretches:

 

1. StaticThis is a type of motionless stretch that is held anywhere from 10 to 30 seconds. Research is split whether this type of stretch is beneficial or harmful.
2. PNF (Proprioceptive Neuromuscular Facilitation) PNF involves a combination of isometric, static & passive stretching. It is considered a slightly more advanced type of stretching technique
3. Dynamic Amongst the most popular style of stretching, this type is performed by active movements that activate muscular groups to be used in the workout, improves body awareness and decreases risk of injury.
4. Ballistic Although hardly prescribed anymore beyond your old school PE teacher, ballistic stretching is bouncing or springing a muscle/limb beyond its normal range of motion. This type is generally seen as outdated and often dangerous.
5. ActiveActive stretching involves stretching a muscle by actively contracting the muscle in opposition to the one you’re stretching.
6. Passive This type involves the use of outside assistance (ie: think strap, gravity , another person, etc) to achieve a stretch.
7. Isometric This stretch belongs under the static stretching group (or a motionless stretch) and involves the resistance of muscle groups through tensing of the stretch muscles.
8. Foam Rolling Although not technically a type or official category of stretching, foam rolling has it’s place in mobility and increasing range of motion. This is a type of self myofascial release that releases tension and breaks up muscle adhesions. It has been known to speed up recovery and healing processes.
9. Body Tempering Similar to foam rolling, this technique replaces the foam with steel!
10. Yoga Maybe the ultimate winner in stretching techniques!

 

Keep in mind that flexibility and mobility from stretching aren’t things just magically appear overnight or after a thirty second stretch.  Increasing your range of motion can be beneficial to anyone but must be worked at consistently.  There is also the very real possibility of over stretching (by now I’m sure we all have seen that terrible video of that poor cheerleader…).  So if you’re unsure of where to start or how to begin, come talk to a coach about which stretching technique is best for you!

 

“Ugh, I hate working out.  It’s such a pain.”

 

This is what one of my close friends said recently when we were talking about going to the gym for a quick workout.  It surprised me that she could make such a blanket statement about working out when there are so many different varieties and types of exercise to choose from.  After talking for a while, I discovered that she did not hate working out, she hated the workout she had been doing.

 

Too often, however, this is the negative mindset people have when it comes to fitness and time spent exercising.  If you are struggling to enjoy your workout, stop for a moment to consider why.  Is it boring? Too time consuming? Would you rather workout with friends than alone?

 

The majority of people who view working out as a chore simply have not found the right type of workout to suit their individual preferences.  Like anything else, some people are more prone to enjoy a certain type of workout.  Just because your best friend goes nuts for her spin class does not mean it’s right for you.  You may enjoy something more strength oriented, like a fatbell class, or even an individualized session with a personal trainer.  Some people favor kayaking or hiking outside instead of going to a gym.  It often doesn’t occur to people that working out can cover many different types of activities.

 

Different types of workouts are designed to target different parts of the body, but that doesn’t necessarily make one superior to the other.  Although some workouts may specifically target different goals, like fat loss or flexibility, that does not mean it is the only way to accomplish that goal.

 

If there is a certain kind of workout you love, embrace it.  The odds of you sticking to it and making long term progress are far greater than if you force yourself to a few classes of something you do not enjoy.

 

Don’t be afraid to try new exercises or a different type of workout class because once you find the workout that clicks with you, exercise can be the highlight of your day instead of a dreaded chore.

 

At Union Fitness, we offer a diverse variety of classes for you to try.  We have:

 

• Spin classes
• Yoga classes (for people of all levels)
• Bootcamp
• Fatbell classes
• Strength classes (for people of all levels)

 

If you frequently say you hate exercise and avoid the gym, or just want to change up your routine, come in a check out a class.  They are offered daily and our instructors are happy to work with you to find a workout you are passionate about.  In addition to the classes, there are outdoor programs like Running Club on Sundays that can add even more variety to your options.

We all know running is one of the most popular exercises for many reasons. It burns calories fast, improves health and relieves stress, but it also causes many injuries that take away the enjoyment of running. Every runner knows what I’m talking about… the shin splints, blisters and knee pains are really a pain. And while you may think avoiding those injuries is inevitable, I’m here to tell you you’re wrong. Some of the most common running injuries have easy to follow tips to help avoid them:

 

Achilles Tendinitis

The Achilles tendon is the largest tendon in the human body. It connects the calve muscle to the heel bone and is used to walk, run, and jump. Achilles Tendinitis occurs when the Achilles tendon becomes inflamed. This is caused by overuse and degeneration. Symptoms include pain, irritation, and swelling.

 

How to Prevent Achilles Tendinitis

• Choose sensible footwear: You want to wear comfortable shoes that provide cushion and support for your feet. Your shoes should also have firm arch support.
• Don’t Overdo It: Avoid activities that put strain on your tendon, like inclined running… and the moment you feel any kind of unusual pain, STOP and take it easy.
• Stretch Daily: Stretch before and after your workout. This will prevent muscle strain and will improve flexibility.
• Strengthen Your Calves: Do calve raises frequently to keep them strong. A stronger calve muscle will help prevent any kind of strain or inflammation.

 

 

Plantar Fasciitis

The most common cause of heel pain. This occurs when the plantar fascia (the ligament that connects your heel bone to your toes) is strained. Pain, Stiffness, and swelling usually occur.

 

How to Prevent Plantar Fasciitis

• Choose Sensible Footwear: Wear shoes with good arch and heel support… not just for running, but for everyday activities as well.
• Stretch Your Achilles Tendon: Just as I mentioned before, Stretch before and after your workout.
• Alternate Running with Other Sports that will not Cause Heel Pain: Try some HIIT (High Intensity Interval Training) workouts. These workouts burn calories and increase heart rate just as running does. There are plenty of different variations that won’t put strain on your heel. Do research on HIIT workouts, find some that work well for you and get going!

 

 

Shin Splints

We all know about shin splints… the dreaded pain along our shinbones. This is usually caused by recent higher intensified workouts or a change in a regular workout routine.

 

How to Prevent Shin Splints:

• Don’t Increase Mileage Too Quickly: Set mileage goals for yourself, but take your time reaching them.
• Don’t Run Through he Pain: It’s okay to take a couple days off to give your body a rest. Overdoing your workouts is the main cause of injuries. Treat your body well and rest when necessary.
• Run on Soft Surfaces when Possible: Running on hard surfaces increases stress on your muscles, joints and bones. If possible, find a grassy area to run on to prevent the pain.
• Strengthen Your Calves: Heel and toe raises are a good way stretch and strengthen your calves and shins. Keep them strong!

 

 

Blisters

Blisters may just be the most aggravating injury. These are caused by friction and can happen when anything rubs your feet or ankles the wrong way. You are more prone to getting blisters when doing any kind of physical activity because sweat causes the skin to get softer; therefore any kind of rubbing can cause a blister.

 

How to Prevent Blisters

• Break In Your Shoes: DO NOT workout in a brand new pair of shoes without breaking them in. Walk around in them first. Do some short workouts to really break them in.
• Wear Thick Socks: The thicker the sock, the better! You want to wear the right kind of sock that will prevent rubbing from happening. Find a sock that fits well with your shoes.
• Lubricate Your Feet: Lubrication will cause your feet to slide, instead of rub. Apply a small layer of lubrication before putting your socks on. You’ll definitely notice a difference!

 

Chafing

This is one of the most common issues that runner experience. We all know about it, and the majority of us have probably experienced it. The constant rubbing of one thigh against the other, causes itching and irritation that no runner wants to deal with during a run.

 

How to Prevent Chafing

• Avoid Cotton: Cotton absorbs sweat and keeps it. Ditch the cotton and go for a lighter material like dri-fit.
• Wear Compression Shorts or Spandex: Cover your thighs with a tighter material to keep the sweat trapped.
• Lubrication: Apply lubrication, like Vaseline, before you start your run.
• Wear Clothes that Fit Well: Be sure to wear the right size. Anything too tight causes chafing.

 

All of these injuries are common and, unfortunately, runners are prone to them, but they can be prevented. Be smarter about your workout and take care of your body. Follow these tips and do your own research. Find what works best for your body and do what you can to stay healthy! Union Fitness also offers running clubs to prepare for races and to educate runners on the nature running. Join today to be one step closer to taking care of your body the right way!

 

 

 

What are the perks of group fitness classes, you ask?  Besides learning new things everyday, perfecting your form/technique, getting a rockin’ bod, getting some stress relief, strengthening your cardiovascular system and keeping your workouts varied & fun?? Well, yes, ALL of those things are major perks.  However, there is one benefit in particular that I think takes the fitness cake: the Community.

 

Think back to when you were younger, just a wee tot.  Your parents probably organized play dates for you to hangout with other kids, to have fun and let loose.  Think back to when you were a teenager, just a wee pimply lad or lady. You probably couldn’t wait to get to the mall food court to chill with your other pimply friends. Now as adults, it can be difficult to escape the work world and family obligations.  Even if you do/can, how hard is it to make new friends as we age? Nearly impossible, right?

 

With group classes, there is a built in community of new friends. And there’s nothing like simultaneously sweating with someone to really solidify a friendship. We’ve had members here start as strangers and transform into lifting partners, sweat sisters, bench buddies and some have even managed to find love (Awwww!)

 

As if making new friends wasn’t a perky enough of a perk but there’s the added bonus of personal accountability and motivation.  Ever find yourself mentally struggling with the idea of working out or trudging away all by your lonesome on the treadmill? These new friends, I promise, will cheer you on through every last rep and even text you before class something along the lines of “YOU BETTER BE AT CLASS TODAY, or else…”  Because the community will always be there for you, encouraging you to be & build the better you.

 

Here at Union Fitness, you are not a number scanned into our computer.  We are not robots sitting at the front desk or leading you through classes.  If you couldn’t tell, we really really REALLY love our jobs here. It’s not just a gym or a place to sweat but a true community of like-minded people.  Our members here are some of the kindest, encouraging and kickass people we know.  There’s always a place to learn, grow & build here for you too.  Come join our awesome community here at Union Fitness!

 

Go ahead and find your newest fitness friends here: https://unionfitness.com/schedule/

 

Ahhh, yoga!  It’s that time again for me to express my undying love for the practice of yoga.  Really, it’s a topic I could write about endlessly.  If you come to one of my yoga classes, you’re guaranteed to hear me spout off a list of all the many great, wonderful, fabulous, fantastic things there are about it.

 

I was asked recently by one of my newer students about what happens when you practice consistently over a period of months and even years. There are multitudes of short term benefits of yoga.  Just check out my previous blog post: https://unionfitness.com/why-yoga-will-become-your-best-friend/ .  But what are the long term benefits of a yoga practice?

 

The thing though about long term vs. short term benefits of yoga is that they are nearly one in the same.  Most of the long term benefits can actually be seen or experienced quite early.  I’m not even making this up, there’s empirical research to back up these claims! One study found that a single yoga class (YES, ONE CLASS!!) reduced tension, anxiety, depression, anger, hostility and fatigue for inpatients at a psychiatric hospital.  Besides clinical studies, there have been real life “experiments” with the practice of yoga and meditation, with astounding results.  One elementary school in Baltimore replaced their school detention program with a “Mindful Moment Room”.  Instead of being disciplined or scolded these young children practice mindful meditation and breathing exercises, with a chance to practice yoga before and after school.  And what were the results of this experiment?  Since the creation of this room, there have been zero suspensions and less disciplinary issues across the school.

 

I feel very confident saying that after just one class you can reap the many benefits of yoga: less anxiety, less tension, increased energy, decreased blood pressure, etc.  So if you can enjoy these benefits after just one class, what exactly happens when you commit to practicing consistently and more often?  For an inspirational story, check out this amazing guy: https://www.youtube.com/watch?v=qX9FSZJu448 !

 

There is no “one size fits all” approach to the long term benefits of yoga.  The beautiful thing about your yoga practice is that it becomes tailored to your individual needs, physical and emotional.  These needs may change over time and so, thus, does your yoga practice.  Whether you practice for 10 minutes or 90 or whether you practice once a day or once a month, there are benefits to be had!  Join us for a good dose of these benefits in one of our yoga classes here at Union Fitness!

 

Fall is officially here with its changing colors and crunchy leaves, perfect outdoor running weather! Running is pretty straightforward, move your legs, move your arms… it’s something we’ve done since we could walk. Properly fueling for a long run, however, isn’t always as easy. Here are some tips to make your run optimal from start to finish.

 

Pre- Workout

The main fuel source during a workout is coming from stored carbohydrates 2-3 hours before exercise (food that’s had time to be digested and absorbed by muscle). Some people will need a little more time than this for food to digest, but several hours should be sufficient.

 

What to eat pre-workout?

 

Have a meal containing vegetables, protein, carbohydrates, and fat

 

If you prefer to eat closer to your workout (within an hour or so), avoid fats (i.e. a peanut butter sandwich) until after working out

 

Eating fats too close to training means your body will be working hard to digest, when the primary focus should be on muscle recruitment in exercise

 

It’s optimal to fuel a workout with carbohydrates, particularly easily digestible ones such as fruit or a goo gel

 

Drink water: hydration tends to be overlooked as a method to fueling workouts prior to stepping foot on the treadmill or on the pavement

 

You shouldn’t feel like you have to chug water during a workout, and the goal should be to sip throughout, consuming around 32oz per hour

 

How much water should you be drinking each day?

 

Water intake depends on height, weight, and activity levels, but in general:

 

Men: 125oz (about a gallon)

Women:  96oz (¾ of a gallon)

 

Intra-workout

Incorporating a fuel source during exercise will depend on exercise duration, intensity, and energy output. The last thing you want during a long run is your energy levels to plummet when peak performance is necessary. Coming prepared could make all the difference in your workouts or assist in a win on competition day.

 

What to eat intra-workout?

 

Fast digesting carbs or protein: fruit (banana, apple), granola bar, protein bar, protein shake

 

 

Post- Workout

Within 40-60 mins after exercise (this is not a rigid timeframe, there’s no specific time you must eat after exercise, it’s simply a suggestion to prevent excessive hunger and overeating). The focus should include protein for muscle recovery, and a majority of your carbohydrates should be eaten after working out to refuel your muscles, preparing you for your next workout!

 

What kind of protein and carbohydrates to eat?

 

Protein powder or a bar is fine if you’re in a rush, but whole foods in their simplest form such as lean meats, eggs, greek yogurt, beans, for protein and slow digesting carbohydrates such as potatoes, quinoa, or rice are going to be the best options

Sometimes after training you might not feel hungry. If you don’t feel like eating, you can go with liquid nutrition such as a shake or just wait until your stomach is settled

 

2-3 hours after last meal

 

Have another balanced meal of protein, carbohydrates, vegetables, and fats

 

Later in the day is a great time to get more of your fats in, again, they are slower to digest, and will keep you feeling full longer

 

 

 

Being in pain is a pain. Going for too long without a break lowers our body’s ability to properly recover and suppresses the body’s immune response and at times leads to a breaking point forcing us to slow down. No one wants to be restricted from normal daily activities and it can be frustrating having to nurse an injury and put training progress on the back burner but pain is the body’s way of signaling us that something is wrong and it’s time to pay attention.

 

“Injury is not just a process of recovery, it’s a process of discovery”

 

Take this time to slow down and focus your attention into recovering the same way you would focus on your training, learning about your weaknesses to make them your strengths. This is a valuable time to incorporate other outlets into your life. An injury doesn’t mean to stop moving, you should continue to be active while being more conscious of limitations.

 

If you’re recovering from an injury and cleared to begin rehabilitating, spin is a great low impact, low intensity exercise option to ease back into a routine. Spin provides an awesome, motivational community where you’re able to follow the class at your own pace. Even if the class  you take is intended to be higher intensity, you can chat with your instructor and let them know how you feel and what you want out of your ride and go at whatever cadence (revolutions per minute) feels best to you.

 

Make the experience your own. The beauty of pedaling and not moving is that no one knows or cares how fast you’re going because it doesn’t impact them. It allows you to observe the form of some more advanced spinners alongside you.

 

Spin classes include both endurance and cardiovascular training with the benefits of heart health and increased lung capacity. It will help you learn to work on controlled breathing, which can also help with anxiety, lowering the heart rate for situations where physical exertion begins to take the breath away. Allow the physical exertion to become a catharsis for releasing pent-up emotions.

 

Get your week started and ending on the right note Monday and Friday morning’s with Union Fitness’ Steel Revolution at 6:45am.