Category Archives: Fitness

Fitness Gifts for Your UF Friends

Fitness

 

Christmas is fast approaching and if you haven’t started your shopping yet, you better get on it! Finding gifts for everyone on your list can be challenging, but if you know any fitness fiends, you are in luck! Here is a list of the best holiday gifts for a fellow fitness friend:

 

Headphones

Everyone can always use a new pair of headphones and if you know someone who spends the majority of their time at the gym, headphones could be the perfect holiday gift! But make sure they are wireless! There is nothing worse than having to stop a workout because of your headphone cord, so be sure to be thoughtful this holiday season get the perfect kind of headphones! Wireless Powerbeats are have some of the best reviews, but if you can’t afford to pay too much, there are some cheaper options. Be sure to check out these sites to find the best and most affordable pair!

 

https://www.beatsbydre.com/earphones/powerbeats3-wireless

 

http://nymag.com/strategist/article/best-wireless-headphones-cheap-bluetooth.html

 

 

Water Bottles

This is an inexpensive gift that will go a long way. Every fitness fiend needs a few good water bottles to take to their workout, so if they already have one, just buy them another one! Chances are, they will use all of the water bottles that they own. Swell Bottles are really hot right now and there is always a wide variety of colors of designs. Swell also features a lot of sales, so stay on the lookout!

 

 

https://www.swellbottle.com

 

Camelback is another type of water bottle that everyone loves! With a bunch of different colors and sizes, a Camelback is the perfect gift! They are also very reasonably priced, so you won’t break your bank!

 

https://www.camelbak.com/en/bottles

 

 

Workout Apparel

Apparel is necessary for any workout fiend and there are tons of options for holiday gifts! You can go as big as a pair of lulu lemon pants or as small as a pair of socks and luckily there are a lot of reasonable priced options. Lulu Lemon is the hottest apparel right now, especially for women. They have a wide variety of pants, tops, shorts, and accessories for women and men. Though the items are very expensive, you can’t go wrong with Lulu. And be sure to check out the ‘We Made Too Much’ tab to find top items on sale.

 

https://shop.lululemon.com/c/women/_/N-1z13zi2Z7vf?mnid=mn;en-US-JSON;women;features;we-made-too-much

 

If Lulu is out of your price range, there are still some great reasonably priced alternatives. Try looking at Forever 21, Target, and Old Navy. They have great fitness sections that are very reasonably priced.

 

https://www.target.com/c/activewear-women-s-clothing/-/N-5xtcl#lnk=womensactivewea

https://www.target.com/c/activewear/-/N-5xu2e#lnk=mensactivewear

 

http://www.oldnavy.com/products/womens-activewear.jsp

 

https://www.forever21.com/us/shop/Catalog/Category/f21/activewear

 

 

Fitness Equipment  

People who love fitness are probably looking for some equipment to assist them in their everyday workouts, if they don’t already have it. These items could include jump ropes, ab curlers, dumbbells, exercise balls, etc. And all of these items can be purchased in store at Dicks, Dunhams, or Target, and can be purchased online at any of these stores or even Amazon.

 

December Member of the Month: Ang Emala

Fitness, Training

 

Congrats Ang! This has been a long time coming. Ang has been with us for just about a year. She started with our Strength Project for the 2017 New Year, taking as many classes as she could over 8 weeks. By the end, she was ready for her own programming and started training for powerlifting. After weeks of training, she worked up the courage to compete in her first powerlifting meet and she absolutely crushed it, hitting all 9 of her attempts with PRs in all three lifts. Taking her to her first meet was one of my proudest moments as a coach.

 

More importantly, Ang has gone above and beyond in not just her own training but in supporting the training of everyone else around her.  She trains hard but smart and knows her own limitations but is also willing to be pushed beyond her comfort zone.  You can usually find her squatting and benching in the Strength Lab (and, ya know, complaining about deadlifts).  She’s no stranger to a yoga class and partakes in the occasional conditioning workout. And as if all of this wasn’t enough, she takes classes at the YMCA and drops into Crossfit workouts too!

 

The coaches here could not be more proud of the journey Angela has taken at Union Fitness. We look forward to many more training sessions with her in the future and are excited to see where this journey takes her.  The possibilities are endless!

Shaking Up Your Workout

Fitness

 

Shaking up your workout is an important part of balancing your training and avoiding plateaus in your routine. As the temperatures drop, and you feel the need to shift your workout towards the comfort and warmth of indoors, there is no better time to stray from your go-to, whether that be running, yoga, or lifting.

 

Cross-training is important for a whole host of reasons. First off, rotating your workout can prevent injury. When your only exercise is running, you’re going to put stress on the same muscles and joint, like your hamstrings and knees. Cross-training helps to space and spread the stress of exercise, reducing your frequency and rate of injury.

 

Cross-training is also beneficial in terms of increased weight loss. Research has shown that combining two or more forms of exercise can significantly enhance weight loss. This combination can be as simple as twenty minutes on the elliptical followed by twenty minutes of cycling. This is especially important for avoiding plateaus in weightloss.

 

Improvement in overall fitness is another benefit of cross training, particularly in terms of building strength and endurance. This typically comes in the form of incorporating muscular fitness development and aerobic conditioning. If you’re used to hitting the mats for lifting, try a yoga class once a week; if you’re devoted to treadmill and elliptical cardio, try taking a few days to incorporate weights and strength training. Rounding out your fitness program is crucial to rounding out total body fitness and endurance.

 

Here’s a list of winter inspired ideas to keep you warm and your workout fresh:

 

Sunrise Yoga

Start the day off right with energizing sun salutations where you will cultivate a sense of clarity and peace. Alison teaches this class at 7:30 a.m. on Thursdays.

 

Spin

It may be too cold to bike outdoors, but adding one day of spin in our Cardio Lab can help switch up your routine. Checkout CardioLab Monday mornings or Spin Friday mornings.

 

Workout Classes

Whether this is #powerful, fatbell revloution,  U.Fit boot camp, or yoga, workout classes bring you together with other people to push yourself, and the instructor is sure to inspire you to bring new elements to your usual workout.

 

Remember to shake things up, and consult Union Fitness’s calendar and trainers for more ideas on how to fit cross-training into your routine!

Cold-Weather Running

Fitness, Training

 

You’d almost think the Pittsburgh Marathon was planned in such a way that competitors would be forced to train through the winter. Laugh’s on us! This time of year, the local trails are not quite as safe as the (somewhat) well maintained roads. If you’ve never been on a slushy icy trail, it’s quite a treacherous scene. You’ll likely have to crawl your way back!

 

If you’re a determined runner unwilling to settle for a treadmill, there’s nothing like a long run in the blistering cold of Pittsburgh. You may not be able to run your fastest, but the focus needed to maintain balance and coordination will take a lot of energy and provide a different kind of challenge that will contribute to your training. If nothing else, it will be an experience.

 

To make the most of your long runs and avoid any major issues such as loss of feeling in your fingers or toes, definitely leave the house prepared!

  • Wear a few thin layers that you can remove if you start to get too hot. Long sleeves, thin neck warmer and/or hat and thin gloves will help maintain overall body temperature and keep you comfortable. There’s also these new sweatpants called Feejays with built in socks which are pretty neat.
  • Sweat wicking clothing. Cotton is warm, sure, but certainly not sweat wicking! Wearing wet clothes in the cold is a recipe for disaster. Opt for non- itchy merino wool or polyester blends.
  • Water resistant or trail shoes. You can also just slip YakTrax over your shoes which are traction devices to keep you from slipping on ice.
  • Reflective gear. Winter = dark and cloudy. A lot of athletic clothing brands carry techy gear such as pants or tops with reflection in strategic locations all built in.
  • Sunscreen and sunglasses. For those rare sunny winter days, be prepared for the snow to reflect light and be a little blinding.
  • Bring water. Worst case scenario, you could always lick a handful of snow, but just because it’s cold doesn’t mean you won’t be sweating!

 

There’s definitely such a thing as running weather being too cold, so if there’s a blizzard or temperatures are in the negatives, stick by the fire with a good book and wait for a better day. Risking injury or, well, hypothermia, is just not worth it.

December 5K Races

Fitness, Training

 

Even though the infamous Turkey Trot season has passed, that does not mean that there are no more 5K races to run until the new year.  In fact, December has a number of 5Ks to run, some for fun and some slightly more competitive ones for you to try and capture that elusive PR before 2018.

 

One of the most fun series of the year takes place in December.  This is the “tour races.” These races are not for competitive running, but rather for recreational and educational purposes.  The tour races, led by a guide, are 5k routes through different areas of Pittsburgh.  Due to the multiple stops to take in the scenery and learn about the surroundings, you can anticipate these races taking about an hour.

 

December 10, 8:00 AM: Strip District 5K Tour – The Strip District has been around for many years and is a dynamic area full of shops, restaurants, and bars.  On weekends, the Strip is teeming with locals and tourists, exploring, shopping, and running! To register, visit

https://www.active.com/pittsburgh-pa/running/distance-running/strip-district-5k-tour-2017-36728100?int=

 

December 16, 8:00 AM: North Shore 5k Tour – From bridges to stadiums to fantastic views of downtown and more, this run makes plenty of stops for photo opportunities.  To register, visit

https://www.active.com/pittsburgh-pa/running/distance-running/north-shore-5k-tour-2017-36728091?int=

 

December 16, 10:00 AM Downtown 5K Tour – Downtown Pittsburgh is full of history from the French and Indian War to the Underground Railroad.  Learn about Fort Pitt, the Diamond Market, and more of Pittsburgh’s history on this tour. To register, visit

https://www.active.com/pittsburgh-pa/running/distance-running/downtown-5k-tour-2017-36728088?int=

 

December 17, 10:00 AM: South Side 5K Tour – From the waterfront trail to historic Carson Street, the South Side is one of Pittsburgh’s most lively areas.  Runners will get the chance to learn about the history of the South Side, as well as a few of the many murals along the way. To register, visit

https://www.active.com/pittsburgh-pa/running/distance-running/south-side-5k-tour-2017-36728109?int=

 

If you are looking for a slightly more competitive race, the Reindeer Race in Zelienople takes place on Saturday, December 16th.  Zelienople, although a little way outside of the city, is a beautiful town in more rural Pennsylvania.  This race begins at 11:00 AM.  To register, visit https://www.active.com/zelienople-pa/running/distance-running-races/reindeer-race-2017?int=

 

Even though the weather may be getting colder, that doesn’t mean you should take to the couch.  There are still plenty of opportunities to get outside and get active with these 5K races in December.  If you decide to run one of the tour races, be sure to comment and let us know what you thought of it!

Make the Sounds of the Season the Sound of Your Next Workout

Fitness

 

The holidays bring with them plenty of temptation to stay at home, cozied up by the fire place with hot cocoa in one hand and a Christmas cookie in the other. Avoiding the harsh weather and embracing the holidays can make it easy to skip your next workout, but we think if you bring the holiday spirit with you, your workout might just be a little bit easier—and we don’t mean by wearing your favorite ugly Christmas sweater on your run. Because music can be one of the biggest motivators for finishing a workout we’ve curated for you a playlist to get you in the holiday spirit and help you power through that run, lifting session, or whatever it is that gets you moving!

 

Underneath the Tree Kelly Clarkson

 

Santa Tell Me Ariana Grande

 

Last Christmas Ariana Grande

 

Santa Clause Is Coming to Town the Jackson 5

 

Run Run Rudolph Chuck Berry

 

Till New Years Night Hanson

 

8 Days of Christmas Destiny’s Child

 

Holiday Vampire Weekend

 

Merry Christmas, Happy Holidays NSYNC

 

Carol of the Bells Trans-Siberian Orchestra

 

Sleigh Ride fun.

 

And because it wouldn’t be a holiday playlist without this classic…

 

All I Want for Christmas is You Mariah Carey

 

Whether you’re on the run, on the elliptical, or on the mats, bring the spirit of the holidays to the gym with you as you power through and avoid the holiday slump.

 

Happy Holidays from Union Fitness!

Footwear Matters

Fitness, Training

When it comes to workout swag, sometimes its easy to forget that function should come over fashion. Its easy to be swayed by flashy colors and sleek styles, but when it comes to running and lifting in particular, its especially important to know what you’re looking for. Keep in mind these tips for your next shopping trip and you’ll be amazed at how it can impact your workout performance.

 

Running

 

When it comes to picking the right running shoes, two major considerations to keep in mind are your cushion level and your arch type.

 

Typically, higher cushion levels are designed for long distance and maximum impact protection—think half and full marathon running. Experts recommend the likes of Adidas Energy Boost  or Saucony Triumph to best support this type of running. Conversely, lower cushion levels are lighter shoes designed to strengthen the feet while running. For this type of cushion level experts point to  Nike Free or Vibram V-Run.

This being said, its important to consider what kind of running you typically do and determine your cushion needs from there.

 

In terms of arch type, a higher arch tends to mean less flexibility on the outside of the foot, meaning a need for a neutral shoe to guide pressure inward to support your arch with more cushion—look to shoes like the Brooks Ghost to meet this kind of need. On the other end, a low arch would mean more flexible feet. This can mean that your feet tend to angle inward, so you would need to look for shoes with high stability and maximum support, so this arch type is best suited in a style like New Balance 1340.

 

Lifting

 

Lifting shoes are a part of the practice that are so important but typically ignored. Given that your feet act as a contact point for pulling the bar off the floor, having the right shoes to support you matter. When it comes to picking the right shoes, its important to look at heel height and durability.

 

Heel height will be a point of personal comfort, but is important to consider given that even a ¼” difference can make a noticeable difference. This being said, if the height doesn’t feel right the first time you wear your shoes, give yourself a chance to settle in and adapt before switching shoes.

 

Durability may be the most important aspect of lifting shoes. Consider whether you’ll be wearing the shoes strictly for lifting—in which case, you want something with more rigid, stiff uppers and little flex in the sole. Alternatively, if you do your lifting as a part of a CrossFit type routine, look for something with more flexibility to allow you to transition between workouts.

 

As with anything, price will always be a factor, but its important to remember that if you spend less, you’ll likely be buying more often. Here are a list of models ranked by price to consider when purchasing:

 

 

Holiday Healthy Habits

Clean Eating, Diet, Fitness, Nutrition, Training

 

I would bet that during the days after Thanksgiving, Google sees a sharp increase in searches for weight loss tips and tricks. Most of us have been there: maybe went a little too hard on the sweet potato casserole and pie, feeling a little bit bigger than we’d like after, and hyperaware of the 5 holiday parties we have just around the corner. It can be tempting to let those negative voices push us towards some quick fix juice cleanse we found on Pinterest in a desperate effort to shed the 5 pounds we supposedly gained since Thursday. I’m here to gently push you in the opposite direction. We’re here for lifestyle change, and a normal healthy lifestyle necessarily includes (over)indulgence sometimes.

 

Our main goal here at Union Fitness is to encourage all of our members to adopt healthy, maintainable habits for the rest of their life. That means that sometimes we’re going to have days where we eat whatever we want (and a lot of those days come during the months of November and December). There is no shame in that, and it’s truly not something to worry about. The key is getting right back to your normal routine, avoiding those quick fixes you’re seeing in your Facebook ads. Here are a few “dos and don’ts” to keep in mind this holiday season:

 

DO: go right back to your everyday diet.

The holiday came and went, and it’s time to get back to your normally scheduled routine. Sometimes one day of total indulgence leads to a weekend, a whole week, or even a whole month of full-on binge eating, especially if you’re prone to black-and-white thinking patterns. If you find that you can either stick with your diet and training routine 100% or not at all, this is probably you. Remember that just like eating one salad won’t magically make you healthy, overeating one day won’t magically make you unhealthy either. Our health is determined by what we do regularly, and hopefully for you that means a diet with lots of whole foods!

 

DO: be realistic about weight gain.

Yes, I’m sure we’ve all put on a few pounds since Thanksgiving. Most of that weight is likely due to increased water retention and bloat (that’ll happen when you load up on carbs and sodium, like most of our favorite Thanksgiving foods). By getting back to  your normal routine, you’ll see that weight drop back down to normal ranges very  quickly.

 

DON’T: ever use a Pinterest cleanse or detox.

Just don’t. They’re all terrible. Your liver is really, really good at removing toxins from your body. A magical drink is not going to fix anything, and in reality will just make you more predisposed to binge when you’re “allowed” to eat again. Think long term.

 

DON’T: let the holiday season be an excuse to binge eat.

Humans are really great at rationalizing. “Well our work holiday party is next week, then my family holiday party is the following weekend. May as well just live it up for the next  month and get back to it for the New Year.” While this line of thinking is tempting to our baser instincts, it will absolutely set you back in your performance and aesthetic goals. In addition, the habit of binge eating is incredibly difficult to break: eating lots of food does make us feel good in the short term, but makes us sick in the long term. Humans are also really bad at long term thinking, so do yourself a favor and nip this one in the bud now. Every meal is an opportunity to feed yourself well and progress towards the health and fitness you want. Don’t let one or two meals stand in the way of that.

 

DON’T: turn to overexercising or fasting to negate your holiday eating.

On the opposite end of the spectrum, you may feel the urge to fast or exercise a lot longer/harder than usual following a big meal. While these methods may feel logical in the moment (especially for black-and-white thinkers), they fall under the category of purging behavior. Despite what some chart equating a piece of pie with the exercise that will burn it off suggests, you don’t need to punish yourself for being indulgent over the holidays. It’s ok to enjoy your meal a little more than usual sometimes. Like getting in the binge habit, breaking the purge habit is similarly difficult, and can lead right back to binge eating. These are opportunities to practice some self-compassion.

 

Finally, DO: thoroughly enjoy the holiday season!

Food is far from the most important part of this season. We get to spend quality time with friends and family, give (and receive) gifts to those we love, enjoy the earliest and prettiest parts of winter, and take some time to relax. Every day is a gift. Enjoy it. Enjoy   every part of it, right down to your mom’s Christmas cookies and the champagne toast on New Year’s Eve. We only get so many.

 

 

 

Kickstarting Your Fitness Routine

Diet, Fitness, Nutrition, Training

 

The holidays are a highly inconsistent time of year. Between attending parties, traveling, and cooking, staying in a routine seems almost impossible. If this is the case for you, take your wins where you can get them. Getting a full 8 hours of sleep, drinking enough water throughout the day, getting 10,000 steps, or eating 2 servings of vegetables per day are small but can keep you on track throughout the holidays.

 

 

Maybe it’s been awhile since you had a good workout but you’re feeling less than motivated to get back to the gym. Each day that passes is another hurdle to overcome in getting active again, so don’t let one more day pass! Being in a slump is normal this time of year and you’ll probably have to go through the motions for a little while to get back in the swing of things. Know you’re not alone.

 

The best way to kick-start your fitness goals and keep them rolling:

 

  1. Don’t miss a Monday workout. Committing to your Monday workouts and starting the week on the right foot is just the motivation you need to stick with your schedule for the rest of the week and make healthier choices.

 

  1. Schedule your workouts in Google Calendar. Exercise is usually the first thing to go by the wayside when things get hectic. On days you know it’ll be tricky to squeeze in a workout, wake up early or plan a quick HIIT workout.

 

  1. Don’t do a workout you hate. Don’t like running? Don’t do it! Find alternatives that make you look forward to coming back, there are a million options to choose from!

 

  1. Go a little slower than you normally would and focus on form and technique. If you want to do push ups, do as many as you can with great form and finish with a modified push up to complete the set.

 

  1. Do a fraction of the workout you would normally do so that you don’t lose momentum before the workout is over. That way you feel a sense of accomplishment in completing what you set out to and know that tomorrow’s workout will be that much better.

 

  1. Go with a friend. Having a support system to encourage each other and be accountable can be a great way to get in a good rhythm.

 

  1. Remember that you ‘get to’ workout. You’re physically able to exercise, which is not true for everyone. Next time you’re tempted to complain or quit, keep that in mind!

 

 

Our Union Fitness Family wants you to succeed with your goals, big or small. Check out our Holiday deals! 

 

Black Friday Class Intro Pack- 6 classes/ $15 ($90 value)

*For use of each class type

November Special: Personal Training Pack- 5 sessions/ $99 ($250 value)

Gift Cards Available!

 

 

What to expect in our classes:

 

Yoga Foundations- A class for beginners looking to learn some yoga basics

 

Vinyasa Flow- All levels yoga class for strength, flexibility, and stress relief

 

Happy Hour Yoga- Get your down dog on at the end of the week (and head to that other happy hour after)

 

Spin- Fast-paced indoor cycling with instructors from Steel Revolution

 

U.Fit Bootcamp- 45 minutes of HIIT cardio and strength building using just your bodyweight

 

Fatbell Revolution- Strength training AND cardio in one class using our favorite implement – the Fatbell

 

#powerful- Get stronger and learn how to utilize the big barbell lifts in your training

 

Strength Foundations- A class for beginners looking to learn some strength building basics

 

Cardio Lab- A class for all levels who want to incorporate HIIT and bodyweight exercises

At Home Workouts for the Holidays

Diet, Fitness, Training

The holidays are fast approaching! Between family & friend gatherings, work get togethers, traveling and holiday shopping we know how difficult it can be to make it to the gym.  Whether you’re stuck in a hotel or stuck wrapping presents, you can still stay on track by doing some bodyweight workouts at home.  Below are a few workouts designed to get the blood pumping and sweat a-flowing and the best part is, no fancy equipment required.

 

For Time:

100 Burpees

 

3 Rounds:

100 Jumping Jacks

50 Jump Squats

20 Burpees

100 Mountain Climbers

 

Intervals: 60 seconds work/ 30 seconds rest, 5 Rounds

Sit ups

Side Plank (R)

Side Plank (L)

Bicycle Crunches

Straight Leg Mountain Climbers

 

20 mins As Many Rounds As Possible:

5 Push Ups

10 Sit Ups

15 Air Squats

 

Intervals: 30 seconds through each exercise, 4 Rounds. Rest 1 minute between rounds

Lateral Lunges

Glute Bridges

Squat & Kick

Burpees

Front + Reverse Lunge

Plank

 

There’s no place like home for the holidays but don’t let them get in the way of your gym progress! Remember, sweat first then pie!