Iron City Open Update

Posted on August 14, 2020

To all of our members and friends I hope you are as excited as we are about seeing lifting again. I wanted to make sure we get an update out as the meet is now one week away.   The meet will be held Saturday August 22, 2020. Weigh ins will be Friday and Saturday … Continue reading Iron City Open Update


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Signal and Noise

Posted on August 12, 2020

I am not sure who at UF is a musician yet I have been playing and performing for my entire life. If anyone has every recorded music you should have heard the terms signal and noise. Each of these matter and I am going to explain why each is important to you in your life, … Continue reading Signal and Noise


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Toria’s Trip

Posted on August 10, 2020

Hello! I’m one of the new kids here at UF. I wanted to introduce myself and share a little bit of my story with you all. So… I graduated from Slippery Rock University with my BS in Exercise Science and from the University of Pittsburgh with my MS in Health, Physical Activity, and Chronic Disease. … Continue reading Toria’s Trip


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Now That’s NEAT!

Posted on August 7, 2020

“Low energy flux, but not energy surplus, predicted future increases in body fat. Furthermore, high energy flux appeared to prevent fat gain in part because it was associated with a higher resting metabolic rate.” -Hume et. al 2016   I often share this advice as one of the most actionable items for a fat loss … Continue reading Now That’s NEAT!


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What the World Needs is More Coaches

Posted on August 5, 2020

What does it mean to be a coach? On the surface a coach can be defined as someone who is helping an individual work towards achieving a goal. This is what most of us think of when we hear the term. However, as we go deeper, we will realize that coaching consists of much more. … Continue reading What the World Needs is More Coaches


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Review of Muscular Tension

Posted on August 3, 2020

One of the best books one can read to understand training (IMO) is  “Science and Practice of Strength Training,” by Vladimir Zatriorksy. Dr. Zatriorsky was a professor at Penn State for years and I was lucky enough to meet him and spend time trying to understand what he was saying (he is really smart).   … Continue reading Review of Muscular Tension


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Iron City Open Update

Posted on July 31, 2020

We at UF are proud of our connection to the local powerlifting community. As the GM I was lucky to step into a position that the great relationships were already built in the lifting community. First let me thank you for being such a big part of UF.   We had to make a decision … Continue reading Iron City Open Update


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A Conversation in my Head

Posted on July 29, 2020

Hamer and I were taking a break from some heated bocce ball matches after work one day and started having the old debate: low bar or high bar. Hamer stopped and asked the women next to us what they thought. They had no idea what the hell we were talking about. Something that we might … Continue reading A Conversation in my Head


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Chef CeJ

Posted on July 27, 2020

Hello Union Chefs   Today it’s time to get on the line and run a dish on the fly (chef jargon).   Here is what is on the menu at Cafe de Union;   Fresh As Heck Cucumber & Tomato Salad   Quiche Me I’m Irish…Maybe   Pineapple Express & Spicy Shrimp Battle Spears   Shake Shake … Continue reading Chef CeJ


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Training Optimally and Recovering Efficiently

Posted on July 24, 2020

In one of my recent blogs, I touched on understanding the basics of a training program. I discussed the areas of main movements, assistance work, accessories, volume, and intensity. Today I’m going to dive in a little bit deeper and go over a few more areas that will have a major impact on the overall … Continue reading Training Optimally and Recovering Efficiently


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