Sugar, Sugar, Sugar, and HFCS

Posted on April 8, 2021

The good old American diet, quick and assessable greasy fat or sugary foods. YUM, am I right? In America, there is heart disease, cancer, diabetes, and an obesity epidemic. There is room to point fingers at a lot of reasons but in this, we’ll focus on added sugars like high-fructose corn syrup (HFCS).     … Continue reading Sugar, Sugar, Sugar, and HFCS


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Tis’ the Season for Outdoor Bootcamps

Posted on April 7, 2021

Good people of Union, the sun is shining and so are we!   We are excited to announce that our Summer Weekend Pop-Up Boot-camp classes will be popping up at locations near you very soon. We are looking forward to joining forces with local businesses in the Northside and Pittsburgh community to give you a little fun … Continue reading Tis’ the Season for Outdoor Bootcamps


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Does the Weather Control You?

Posted on April 6, 2021

If you are reading this then odds are you live in Pittsburgh and know much about clouds and grey skies. We all know that Seasonal Affective Disorder is a real thing and affects many of us in this region with long dark winters. No matter how much you try to not allow the weather to … Continue reading Does the Weather Control You?


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Massage Frequency

Posted on April 1, 2021

This is one of the most commonly asked questions I receive as a massage therapist. Now the answer won’t be the same for everyone. Depending on what training cycle you’re in or whether you just need to relax, the answer will vary. If you are someone who just wants relaxation, once a month to six … Continue reading Massage Frequency


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Sweep the Sheds with CeJ

Posted on March 31, 2021

Unioners, remember that you are never too “big” to do the “small” things.   The title of the blog “Sweep the Sheds” comes from a mantra of the New Zealand All Blacks Rugby team.  The All Blacks are one of the most known and winning organizations in sport with a win percentage of over 75% (in … Continue reading Sweep the Sheds with CeJ


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Ham’s Training Log

Posted on March 30, 2021

Coming out of 2020 I was training with the Wizard himself, Charles E Jasper (we share the same middle name). I love training with CeJ as he brings a ton of intensity and dedication to each and every lift. Yet, I needed a change and it is hard to train with fellow employees at UF … Continue reading Ham’s Training Log


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Let’s Celebrate Our Women

Posted on March 26, 2021

March is women’s history month and we here at UF are home to many strong and awesome women. I would like to take a few minutes to highlight just a few of our awesome female members. This is a very short and incomplete list, but please take a moment and celebrate these (and all the … Continue reading Let’s Celebrate Our Women


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The Little Things Matter

Posted on March 25, 2021

Why am I not getting stronger?  Why am I not losing weight? Why am I not feeling recovered?  Why am I so tired? Have you caught yourself asking similar questions, maybe even as a slight whine or complaint?   I hear these thoughts from others and I catch myself thinking it from time to time. … Continue reading The Little Things Matter


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Know the Difference; BMI & Bodyfat

Posted on March 24, 2021

Let’s talk about BMI & Body Fat %. Both are useful tools to determine overall body fat and certain weight related health risks.   BMI stands for Body Mass Index, which can be calculated by taking your weight in kilograms divided by the square of your height in meters, or just use any BMI calculator … Continue reading Know the Difference; BMI & Bodyfat


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SMART Goals and UF?

Posted on March 23, 2021

When planning a training session or a group of training sessions one must ask what is the end game? Always start from the goal and work back. At UF we have many people training for meets, races, as well as different sporting events. With this in mind I ask you to take a moment and … Continue reading SMART Goals and UF?


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