Category Archives: Life Health

Hospital Stay

Hi everyone – I miss you all!! It has been two weeks since I have been at Union and I wanted to share an update from Cody and myself.  Lots of things in our lives were going very well and our wedding date (September 4th) was quickly approaching.  We were simply bound for a bump in the road.  The reasoning we may never know, but we are nothing short of thankful to be home together again.  

 

Two weeks ago I was driving home from work and had a stomach pain that felt like hunger pain.  I had a snack and prepped dinner for when Cody would come home a few hours later.  I didn’t make it long before I was feeling nauseous and curled up under all our blankets.  By the time Cody got home I was on the bathroom floor and got sick about every hour that night.  Morning came around and I wanted a shower, chicken broth, and a movie day to rest up before normalcy the following day.  By that evening though, my stomach had an awful pain.  We went to the ER where they did minimal tests but said a stomach virus is going around, gave me drugs, and sent me home.  

 

Thursday, Friday, and Saturday the pain worsened, and nothing made it feel any better.  I couldn’t eat, I couldn’t lay down, and I couldn’t stand up straight.  I slept upright with a fan a foot away from me, a cold rag on my forehead, and a heating pad on my stomach. The sharp pain would come in waves and I would wake up in excruciating pain squeezing Cody’s hand as hard as I could.  My mind kept going back and forth between thinking they missed something and thinking I was the biggest baby with a stomach virus.  

 

Saturday night the pain was the worst it had been and Sunday we decided to go to Urgent Care.  They recommended Pepcid and to call my PCP the following day.  Later that day I was so crippled, and Cody thankfully decided we needed to go back to the ER.  I would have never admitted it, but I knew that was what we needed to do.  

 

This time around we had two amazing doctors that palpated and did the tests we needed.  They came back with urgency in their eyes and said we need to perform an emergency appendectomy.  My appendix had been ruptured probably since the time we came in on Wednesday and my entire abdomen was full of the toxins.  This would be my first surgery and I was so nervous.  It was also 6 days prior to our wedding.  Cody held my hand and calmed me down by doing simple breath work.

 

Surgery was performed that evening and the doctor came out to tell Cody that my case was the worst he had ever seen and a lot would need to be done throughout the week.  I came out with a catheter, a nasogastric tube, and a stomach tube continuing to drain out the toxins.  I wasn’t allowed to eat or drink anything from Sunday to Friday but I could suck on ice chips and hard candies.  Walking was encouraged and I insisted on making my slow laps every two hours holding onto my multitude of tubes.  

 

It felt like no progress was being made for the first four days.  In fact, Wednesday was a bit of a negative spiral and the day we officially postponed the wedding.  However, things were looking brighter on Friday.  They removed the NG tube and allowed me clear liquids which never excited me more!  I graduated to soft foods on Saturday and a normal diet on Sunday.  

 

Sunday evening the doctor removed the stomach tube and said I would be discharged Monday morning.  It felt like this day would never come!  Cody picked me up at 10am on the beautiful Labor Day morning for my first time in fresh air.  We drove home and I took my first shower in 10 days.  By 1pm, Cody and I were married!!! Our families put together a small ceremony for us at the pond and then we celebrated with soup and bread.  It was everything we could have imagined.  I was alive and home and with the people that mean the very most to me.  

 

Cody sat with me every single day in the hospital.  He helped me walk around, he played cards with me, and he sat there while I napped.  He laughed with me when I needed adult diapers.  He bathed me with a washcloth and shaved my legs while I laid in bed.  He calmed me when the pain was really bad or the news really scary.  I have 22 staples down my abdomen now which I couldn’t look at for days, but he made me feel more loved and beautiful than ever before.  I am sorry this life event has taken Cody away from the gym as well, but he has been everything I needed.  We love each other more than we could have imagined.  I hope no one has to go through what we did, but I hope everyone finds a love that is even stronger on the harder days.  

 

The recovery is going to be long, but we look forward to returning to Union this Monday.  In the meantime, we are resting and just so happy and appreciative to be home together.  We will see you soon! 

Union Fitness End of The Summer Blog

After being fortunate enough to work with the staff and members at Union Fitness over the last 4 months I would like to say that I have come out as a much more well rounded person. Coming into Union Fitness I was starting my third internship over five years, and I honestly was not sure how much more there was for me to learn. I could not have been more naïve with that mindset. Every trainer at Union Fitness had a unique skillset and way they went about training  individuals and classes which allowed me to have several different prospectives and skillsets to learn from. Not only was the staff very interactive and enjoyed passing on their knowledge of strength training and physiological processes, they were always seeking to improve themselves and Union Fitness by enhancing their own knowledge in these areas through curriculum, experience, and each other. 

 

Another unique quality of Union Fitness is the connection the members and the trainers share. The members at Union have a devotion for bettering themselves that becomes contagious to the trainers they are working with. This is something from my experience that you do not find at every gym or training facility. Even with their success in building these relationships Curtis and Todd try to improve these experience and relationships by sponsoring bootcamps and special events such as comedy shows and whisky yoga. At the end of the day  Union Fitness is built on community which is why it is a such a fun environment to be a part of and also why the trainers and the gym itself will see so much future growth.

Welcome April

Hi, I’m April, the latest and greatest addition to the Union Fitness team. I am a NASM Certified Personal Trainer, and on track to complete my Nutrition Coach Certification in the next couple of weeks. My goal is to get exposed to as much as I can, as early on as I can. Fitness has been a passion of mine since I was 14, but I never thought it would turn into a career for me, and to be honest, I still don’t know if that’s the end all be all. This is what I do know: making goals for yourself and crushing them feels incredible, but you know what’s even better? Facilitating others in the process of changing their habits and crushing their goals. Fitness and healthy living have changed my life in such a positive way, and my goal is to show others it can do the same for them. I’m not going to lie, the process is challenging, but once you get going, everything turns into a habit. Before you know it, your lifestyle is changing, your mindset is changing, and you’re becoming the best version of yourself. 

 

As funny as it may sound, I was extremely unathletic growing up, or at least that’s what I told myself. I stopped playing sports in middle school because I convinced myself I wasn’t skilled enough for anything. STUPID RIGHT?? Well, that’s what happens when you start listening to all the nonsense in your head and comparing yourself to others. However, all of that changed when I picked up the weights. I felt like I had finally found something I was “good” at. It was the only thing I didn’t look at as a competition between me and everybody else, but rather a competition between me, myself, and I. Once I became consistent with my training and the right nutrition, I saw the results of my hard work and became addicted. 

 

If that wasn’t enough info about myself, let me tell you a little bit more. My favorite food is sushi, and my favorite dessert is ice cream. Fun fact, I worked at an ice cream store for 3 years in high school, and yes, I overindulged on ice cream every time I had a shift. I have a massive, sweet tooth! Ironic enough though, I’ve never had a cavity (knock on wood). My favorite lift at the moment is sumo deadlifts and my least favorite is back squats. Another extremely random fact, I have met and heard the stories of three Holocaust survivors. Shoutout to Mr. Haberman at Shaler Area Highschool for opening the eyes of so many young students and offering them a once in a lifetime opportunity to meet with survivors.

 

Anyways, to get back on track, I can’t wait to see what the future holds. I have only been at Union Fitness for a short time and have already learned so many things and met so many cool and genuine people. I can’t wait to continue learning and growing in such a positive and supportive environment. 

Last Chance Bootcamp

Union Friends, Family and Fantastic Fans,

 

This is the last hurrah for our Summer Bootcamp Series with Threadbare Cider & Wigle Whiskey. Are you sad that you missed out on the previous two,  well well now, have no fear, here is your chance to sign-up & jump in on these boot camps. If you made it to 1 or 2 of the previous bootcamps, let’s go for that double or hat trick. I’d love to workout and party with you after.

 

Saturday August 21st at 10am 

 

We are coming back for our third and final bootcamp at Threadbare Cider House in Spring Garden. We are turning this one up to 11 with more adventures, challenges and games. This is a ticketed event that can be purchased on Threadbare’s website and will include the bootcamp, a first libation and 9.99% charitable donation to Pittsburgh Parks Conservancy.

 

Sunday August 29th at 10am

 

Wigle Whiskey’s great revenge with our 3rd bootcamp at the Strip district location. Sign up on Wigle’s website to grab your ticket that includes the bootcamp, first libation and donation to our little friend Danny (who is raising money for a kidney transplant). Danny & his parents might even stop down to say hello.

 

To sweeten this deal, I will include a free week of unlimited classes to any new or non-member of Union and to our current members, you can pick a time and date to train/workout alongside CJ. How freaking fun!

 

Let’s get together and party some more! To sign up for our next boot camp, go to Threadbare Cider’s website and grab your tickets on their event page. We can’t wait to raise a glass or two with YOU!

 

Summer Bootcamp with Union Fitness – 8/21 – Threadbare Cider and Mead

Wigle Events | Wigle Whiskey

 

Cheers,

CJ

Hello From Colorado

Hey all our friends of UF. I am typing this while sipping my coffee and enjoying the lack of humidity that  Colorado Springs offers. I am doing minimal work during my trip out west. One thing I did want to do is type this blog. We have been dealing a lot with mental health and life help recently, as the last year and a half has reminded me to take care of your mental and physical health.

 

Tips for traveling and training.

 

  1. Take some time off! Enjoy your trip. Don”t fret over one or two missed training sessions.
  2. Plan your training so your trip is time for a deload or recovery time.
  3. If you must train set rules around your training. I set a clock when I enter the gym and whatever I can finish in 45 minutes gets done. The rest I don’t worry about.
  4. Use nature! Do something different and allow your body to move differently. You could hike, climb, bike, or even do an extreme sport such as zip lining.
  5. Enjoy your meals. You are on a vacation, be sure to enjoy it and don’t sweat each and every meal.
  6. GET SOME REST! The idea of a vacation is rest and recovery, as well as learning new things about the world. So when you return you should be re-inspired to train harder, push harder, and enjoy your training more.

 

As for me I have a few plans while here. One I am renting a bike that I would never purchase (it cost more than my car). I plan on riding two of the most famous trails in Colorado Springs and doing some fun hiking (2,000 vertical foot down hill trails).

 

Thanks for reading this and I hope this helps you a little on your next trip. Until then, call Curtis when things in the gym break cause I won’t have cell service :-).

 

Stay Human.

 

Hamer

Discipline

What is discipline? Should you practice discipline all the time? Are there times that you should be undisciplined? 

 

This blog won’t aim to answer these questions for you, but it will attempt to help you understand the factors that go into answering these questions. Discipline is obviously an integral part of successful training, so being disciplined all the time is good, right? Maybe. 

 

Fast Thinking vs. Slow Thinking (Intuition vs. Logic)

 

Daniel Kahneman wrote in Thinking, Fast and Slow that we have two rough categories of thinking. One mode of thinking is quick, intuitive, and acts on the aggregation of both conscious and unconscious information. This type of thinking is very efficient in social situations and in which time is extremely constrained. This is the more primitive form of thinking, and it’s been refined over the existence of humankind. 

 

The second mode of thinking is slow, deliberate, and has the ability to make the most accurate decision from the specific information given. What’s more, this type of thinking is able to take into account the past events of history and possible projections of the future. More about this in a moment. Although this thinking is slower, the decisions made are usually more robust because they have survived scrutiny from a multitude of angles. 

 

The reason I bring this up is that logical thinking is great at projecting the future. This means that we are able to play out possibilities in our head. This also gives us the unique ability to understand the impact of our decisions and delay gratification. You’ve probably heard all about this. Run on the treadmill now and suffer, have better body composition and wellness in the future. This lies at the heart of the idea of discipline. In layman’s terms, discipline is the ability to make decisions now that sacrifice the short-term and optimize the long-term. But should we do this all the time?

 

Discipline and Autonomy Clash

 

There are times in which the discipline that we’ve committed ourselves to restricts our autonomy. Autonomy is a fundamental human need in different amounts across individuals. However, we all need it to a degree. Don’t feel like benching? Too bad. Suck it up. Don’t feel like doing conditioning? Tough cookies. Get it done. 

 

While this approach will help us stick to our commitments, we are ignoring important information. Intuitive information. Enter fast thinking. If you really don’t feel like lifting, there may be a good reason for it. Grinding through sessions is a good skill to possess, but my contention is that this skill shouldn’t always be expressed. The reason is that always choosing the routine you’ve committed yourself to betrays some deep desires. 

 

So, what’s the answer? Do your best to balance discipline and autonomy. There are most certainly times in your life in which you won’t make very disciplined decisions. If you’re on vacation, I would contend that discipline should be the last thing on your mind. Relax and follow your interests. Get away from the structure for a while. But at the same time, don’t use your intuition and impulses to justify making decisions that don’t align with your goals. 

 

There is a season for everything. Discipline can help us transform ourselves into the people we want to be in the future. This is an important endeavor, but not at the expense of completely sacrificing good food with the people we love, being silly and impulsive, or spending time not doing a whole lot at all.

Happy Training Hour and Open Mic

One of our goals at UF is to be the most unique and diverse gym in the world. It appears as though we are doing a decent job with this, when you consider what we have done in the last few years. Here is a short list:

 

  1. Hosted “Bike Ride for Black Lives” fundraiser for Urban League of Greater PGH.
  2. Donated from our last meet to Veterans Place.
  3. Hosted two comedy shows (one was a fundraiser for OUT Athletics).
  4. Hosted a workout fundraiser for a friend and member who had cancer.
  5. Hosted two USPA sanctioned powerlifting meets.
  6. Hosted an in house push pull.
  7. Hosted workouts at Wigle Whiskey and Threadbare.
  8. Hosted Pittsburgh’s first ever metal, whiskey, and yoga event.
  9. Hosted outdoor workouts with our friends at Allegheny City Brewing.
  10. Hosted outdoor workouts with our friends at CommonPlace Coffee.

 

This is a short list of some of the things we have done. In addition to these things, you can come to UF anytime and see some of the strongest people around training and helping each other achieve their goals.

 

Now onto what our next event will be, on Friday Aug 27th at 6 PM, we are going to host a workout in our performance lab. This workout will be free to anyone and we invite you to bring friends. Following the workout we will head over to see our friends at Federal Galley for an open mic night. This is a free event yet we are asking people who want to pay to please just donate directly to our friends DanileStrong. I cannot promise that Curtis will sing a duet with CeJ, but who knows?

 

 

August Challenges

Hi friends! I am so excited for this new trend we are going to be starting each month.  We have done a handful of challenges and I love the effort it brings out in all of those that participate.  However, they have not happened consistently and that is something I would like to make happen.  Each month you can expect new challenges and new prizes. My hope is to pick challenges that allow every member to feel involved so as the month changes, so will the goal of the challenge.  

 

For the month of August, there are three challenges that all center on classes that we offer here at Union Fitness.  Our evening classes have been steadily full but we would love to see more faces at 6am and noon – although classes in the evening can still count for one of the choices. 

 

Early bird gets the worm.

 

  • whoever attends the most 6am classes will be the winner of this category and receive a gift card to a local coffee / breakfast shop.

 

Lunch Time Achiever.

 

  • whoever attends the most lunch time classes will be the winner of this category and receive a gift card to a local lunch spot.

 

Class Killer.

 

  • whoever attends the most overall classes will be the winner of this category and receive a gift basket filled with a variety of gym goodies.

 

If you decide to join (which I hope you do!!), there are only two things that I need you to do.  First of all, come to classes! Secondly, print your name on the appropriate paper and add a tally after each class.  You may compete in all three if you would like, but if you happen to win more than one category you will receive the prize you want most.  The person following your lead will receive the prize for the other categories. 

 

Cayt

Threadbare and Wigle Bootcamp, Daniel Strong

Thank you to our friends at  Wigle Whiskey for hosting us last weekend. We had a blast working out at your House of Whiskey and raising a glass after a fantastic bootcamp. To all of those who attended, thank you for bringing the thunder and you certainly partied hard, because the sweat showed. We slammed some battle ropes, tossed some medicine balls, crushed some body weight exercises and even took a tour of some local staircases. Your efforts also helped donate money to (Children’s Organ Transplant Association) COTA Daniel Strong. This charity has already raised $42,000 and is looking to reach $50,000. Daniel is in need of a Kidney transplant.

 

Are you sad that you missed out, well well now, have no fear, there are 2 more boot camps coming your way.

 

 

Saturday August 21st at 10am 

 

We are coming back for our third and final bootcamp at Threadbare Cider House in Spring Garden. We are turning this one up to 11 with more adventures, challenges and games. This is a ticketed event that can be purchased on Threadbare’s website and will include the bootcamp, a first libation and 9.99% charitable donation to Pittsburgh Parks Conservancy.

 

Sunday August 29th at 10am

 

Wigle Whiskey’s great revenge with our 3rd bootcamp at the Strip district location. Sign up on Wigle’s website to grab your ticket that includes the bootcamp, first libation and donation to our little friend Danny (who is raising money for a kidney transplant). Danny & his parents might even stop down to say hello.

 

To sweeten this deal, CJ will include a free week of unlimited classes to any new or non-member of Union and to our current members, you can pick a time and date to train/workout alongside CJ. How freaking fun!

 

Let’s get together and party some more! To sign up for our next boot camp, go to Threadbare Cider’s website and grab your tickets on their event page. We can’t wait to raise a glass or two with YOU!

 

Cheers,

CJ

Current You Vs Future You

One of my all time favorite podcasts is, Hidden Brain Podcast(HB). HB’s host is Shankar Vedentam. Shankar has a degree in electrical engineering and a masters in journalism from Stanford. He has also written books, plays, as well as numerous articles. You may ask, but what does this have to do with health and fitness? Great question.

 

Big Data.

 

One area Shankar has done a ton of research into (and has discussed on this podcast) is big data. What he found is if one can grab a ton of aggregate data and break it down we can find many issues in society. Everything from what we google to how we spend our time. What I see here is input vs. output. Shankar looks at what we input daily. This could be in our minds or our bodies. This will lead you to become future you.

 

Input, Current You to Future You.

 

Last week on HB Shankar discussed the battle between current you and future you. A great example is a bowl of ice cream. Current you wants it, future you won’t get it but will deal with your decision. Future you won’t taste the ice cream but will store the extra calories and have a little less money because of the decision you made in that moment. Now that’s consider this on a more positive note. We all want to be stronger and fitter. So current you must create a stressor great enough that an adaptation will occur that will only be noticed to future you.

 

What input are you going to use with your body today? What training, diet, and educational input will lead to a better future you? The beauty in all of this is we do not know with 100% accuracy how this will all work out. Current you could do everything correct and future you may suffer due to issues outside of your control. This is why we can only concentrate on the input not the output. We everyday are gambling with our training, education, and life. So take the safe bet for future you, train hard, eat better, and read more. And when the day is over show gratitude to those who supported future you and your process.