Category Archives: Life Health

Welcome to UF Maggie

Life Health

What’s up Union Fam! 

 

Some of you may have seen me sneak into your #powerful class, cardio labs or hanging out at the front desk trying to get to know everyone. But, I just wanted to take a second to introduce myself a little. My name is Maggie, and I am the new Business Operations Director here at UF! 

 

I originally grew up outside of NYC in Yonkers, NY. Sometimes you can hear the accent when I get dragging and really need a cup of cawfee in the afternoon. I played competitive basketball for about 7 years and played on my varsity team for freshman and sophomore year in high school. After my sophomore year, I lost my love for the game due to varying reasons that I will discuss in a different blog post. I then started coaching for about 4 years while I was also rowing for a community team. I found my love for the game again through coaching and figured out that I love working with kiddos! During my summers in high school I worked at a day camp giving swim lessons (which is another passion of mine) and lifeguarding. 

 

After I graduated from high school I decided to come out to the Burgh for college and was originally studying Biology. I quickly realized that was not the path for me and took an Intro to Exercise Science class. I immediately fell in love with learning what exercise does for our bodies and minds and why it does those things. The science behind movement and adaptations is something that really interests me and pushed me to pursue a degree in Health and Human Development with a concentration in Exercise Science. That was honestly the best decision I have ever made, again for varying reasons that I will discuss in a separate blog. So, there is a VERY brief introduction of who I am. Sorry that it isn’t just useless facts, but if you really want them here ya go: 

 

Name: Maggie 

Favorite color: Green 

Favorite food: Boneless wings (I like to call them glorified chicken nuggets) or sushi

Favorite mode of exercise: Probably swimming. There is something really cool about being underwater to me. 

Favorite thing about UF: The fact that I get to pet Thor at the front desk. 

Fun fact: After a thorough Wikipedia, nothing exciting happened on my birthday except for the Lehman Brothers going bankrupt and me having the same birthday as Dan Marino. (Sept. 15)

 

Well, there ya have it. A little background on me and some facts that you might not ever use again. I am super excited to be here and meet all of you! If you see me around the gym PLEASE do not be afraid to come up to me and introduce yourself. I can’t wait to hear all of your useless facts and get to know you all a little more! 

 

Best, 

 

Magz

Goodbye to Intern Wyatt, or Wayne

Life Health

While interning here, I was exposed to a whole new realm of knowledge. I got a taste of actually trying to program with some periodization and emergent blocks. I learned about adaptations that affect speed and condition. I learned the benefits of different lifts and turned around and tested them out on my own. For example, I would have never started pulling sumo deadlifts if it wasn’t for interning here. Curtis told me it can help with squatting, I said “say no more, I’m sold.” I learned to sumo and with little time I hit a PR. My squat kept increasing and I hit my goal weight. Also, my favorite part psychology, and this actually plays a role in exercising and in how some of the trainers program. In the beginning, I learned Strength gains are enhanced by psychological techniques by enhancing motivation (e.g., feedback, goal setting, and autonomy), which will also increase effort, and effort is closely linked to motor unit recruitment. Then as we got into the psychology lessons, we talked about self-determination theory. After going over it to jog my memory, I noticed a pattern with how Cody programs for athletes at Point Park Unversity and with classes in Powerful. The first one is autonomy, Cody gives the athletes two exercises to complete at a time. Then tells them to start where they want so the athletes feel as they are making the decision themselves. The second one is competent, all these exercises are within the athlete’s capabilities and can master quickly. The third one is relatedness, by being in a group setting it is easier for social interactions to take place. This is to hopefully make people become intrinsically motivated to work out which is the best kind of motivator. Don’t worry there is plenty more I learned but I won’t bore you with it. If you really want to learn more, just intern there! 

 

While interning here, everyone has helped me grow as a person. I started out as this quiet introvert who wasn’t too confident and comfortable with my coaching abilities. Now, I’m that talkative introvert who is now confident and comfortable with my coaching abilities. Of course, there are always things to improve on. As in the loudness of my voice is something I still struggle with. 

 

Wonder What I am doing next? I am moving back home to St. Louis and I will be attending graduate school at Southern Illinois University of Edwardsville (SIUE). I will be going for a Masters of Science in Kinesiology with a Specialization in Exercise and Sport Psychology. Also while in graduate school, I plan to become a personal trainer. Once school is over it will be time to become a sports psychologist. 

 

Well, I came in as Wyatt and now I’m leaving as Oil Rig and Wayne. I had an unbelievable time at Union Fitness and it is sad it’s coming to an end. Who knew you could actually wake up and enjoy going to work. Instead of making coworkers and friends, I made a family (I think). Don’t think I forgot about you members. You all have been awesome people and it was great to get to know all of you personally. 

 

Thank you and I will miss everyone at Union Fitness!!! 

 

-Stay gold, everyone, stay gold.

Member Spotlight..TIM BICKERTON

Life Health

Here at UF we love our members so much it’s time we show you off and have CJ climb the incline like King Kong, he will shout your presence from atop of the highest point of Mt. Washington!

 

This week we’d like to shout out Tim Bickerton.

 

Ladies & Gents, here is Tim in his own words!

 

Hey Union Fam! I’m Tim and I’m originally from Beaver County. After a few years in NYC and DC, I boomeranged back to Pittsburgh and have been here ever since. I’m proud to be part of Pittsburgh’s growing robotics community as an Engineering Operations Manager at Seegrid.

 

I’ve had an on/off (mostly off) relationship with fitness throughout my life and in 2017, after pouring my heart into a startup that was acquired, I decided it was time for a change. I joined Union and began training with the OG himself, Marco Rigazio. Marco taught me all the fundamentals of the big 3 lifts, had me push around heavy sleds and even taught me some boxing workouts. I was hooked. And the Saturday CardioLab classes kept me moving. I’ve trained with many of Union’s personal trainers for nearly 4 years now, and I’m thankful for the friendships I’ve built with each of them. I’m proud to say that with the training and advice I’ve received from everyone at Union Fitness, I’ve dropped 60 pounds and put on a lot of muscle since that first day I walked into the gym. I finally know what CeJ means by “getting bumpy”!

 

My favorite lift is the deadlift mainly because it’s grown from probably my weakest lift to one of my strongest (thanks Sumo!). There’s just something awesome about lifting something heavy off the floor. I set a goal last year to compete for the first time in my life at the Iron City Open. I had to put that on pause due to the pandemic, but I’m excited to say that I’m competing this year. I look forward to seeing y’all on the platform in June.

 

My celebrity training new would consist of Kumail Nanjiani (seriously, have you seen this dude lately?), Chris Pratt and Joe Manganiello, all of whom have undergone their own awesome transformations over the past few years. One fun fact about me is that I’ve been doing improv comedy since 2012, most recently on a musical improv team (making up scenes AND songs), and have also done stand-up comedy. If you dig through YouTube enough, you may just find a recording of me on stage!

 

If you see me around the gym, please say hi! I’m always looking to meet new people and connect with familiar faces.

Bootcamp with CeJ is Back.

Fitness, Life Health,

Welcome back to the warm weather, the flowing CeJ hair, and our friends from Allegheny City Brewing. We are brining back our outdoor bootcamps and are excited to start at ACB. Each of our outdoor bootcamps will occur at different locations throughout town and we will work with a local nonprofit during each bootcamps. Below are the details on the first outdoor bootcamp.

 

ACB Bootcamp Details.

Time: 11 AM-Noon.

Date: May 1st 2021.

Location: ACB, 507 Foreland St. Pgh, PA 15212.

 

This bootcamp will be free to all, we are asking if you wish to attend to please bring a canned good or feminine product to donate to the Greater PGH foodbank.

 

Let’s all have some fun, enjoy some libations and do some good in the world this Saturday.

 

Please bring your mask and we will supply clean towels and spray to keep everyone healthy.

 

 

 

 

Thermometer vs. Thermostat

Life Health

Let’s get our brains bumpy today!

 

I’ve got a question for you. Are you a thermometer or a thermostat?

 

Thermometer: you react to the temperature around the room. When it’s hot, it reads hot. Think of this as a knee jerk reaction to a situation. Usually when tension is high, these people lose their cool and become irrational and act on impulse. In a leadership position, thermostats won’t inspire trust or commitment.

 

Thermostat: regulate the temperature/ monitors the environment of the room. These people have a pulse for the energy of the room. When things get too hot, they can cool us down and think calmly. When times are good they give us that needed kick in the bum to press towards our goal. These leaders build trust & confidence with educational, thought out responses.

 

Which type of person are you, are you both at times and which would you like to be more of?

 

Stay cool my friends,

 

CeJ

Table Time Project

Life Health

I am excited to announce a new option I will be offering for massage here at Union Fitness and I hope you are excited as well! If you have been interested in trying massage for your first time or you are a regular but a specific area starts to bug you in between sessions, this is your time!

 

Here are the details: 

 

When?

This will be starting the first week of May on Tuesday and Thursday evenings from 4-7pm. The dates will include May 4th, 6th, 11th, 13th, 18th, 20th, 24th, 27th, and 31st.
Sessions will be available at 4pm, 4:30pm, 5pm, 5:30pm, 6pm, and 6:30pm.  Each session can be a max of 20 minutes, providing at least 10 minutes transition time for the following client.

 

What is the cost?

Sessions will be $1 per minute.

 

Why?

Very specific work on an area bothering you
Experience Massage Therapy for your first time!
Less time commitment.
Less financial investment.
Easy scheduling
.

 

How to sign up:

At the start of the week a sign up sheet will be posted at the front desk.  You may also contact me, grab me in the gym, or simply sign up a few minutes beforehand if something is bugging you during your workout and the time slot is still open.

 

Cayt 🙂

20 Years and 20 Lessons

Fitness, Life Health, Training

I have competed in one form or another in powerlifting for over two decades now. It may be a bit longer but I ain’t counting. No matter how long it has been here are a few things I learned along the way.

 

  1. Consistency is the only thing that works in any program.
  2. Stop looking for a coach and start looking for training partners.
  3. Know that you don’t know and learn from everyone.
  4. Somedays it is best to throw the program out and train with the group.
  5. If your gym doesn’t allow chalk, find a new gym.
  6. Find those stronger than you and follow them.
  7. Respect the IRON.
  8. Respect others training around you.
  9. Be patient, results take time and return to lesson one, consistency.
  10. Ride the wave. Somedays you are not in control and that’s OK.
  11. Don’t throw out the program because of one failure.
  12. What works today may not work tomorrow.
  13. What may not have worked in the past may work tomorrow.
  14. Over time how you approach each lift may change (this could be mental or physical).
  15. There is only three reasons you aren’t getting stronger (fear of pain, fear of weight, fear of injury).
  16. The pendulum will always swing too far. Whatever you think is right today will be assumed to be wrong tomorrow.
  17. You have two ears and one mouth. Listen twice as much as you speak.
  18. Most deadlifts aren’t missed they are given up on.
  19. Quitting is OK. If you don’t love it don’t do it. If you love it then keep fighting.
  20. Make this a team sport. Enrich your life through the sport.

 

This is my short list with an assist from Curtis Miller.

 

Hamer

Sugar, Sugar, Sugar, and HFCS

Clean Eating, Diet, Fitness, Life Health, Nutrition,

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).  

 

HFCS was invented in 1965 and in the 70s it was being marketed. Over the years, this has been used more often for food and drink products. Which is found in most of the foods and drinks we consume (e.g. bread, soda, juice, canned fruit, cereal, & coffee creamers, etc). This has become a common ingredient because it is cheap and easy to manufacture. 

 

High-fructose corn syrup is an artificial sugar made from corn syrup. HFCS needs to be broken down into glucose, glycogen, or fat by the liver before being used as fuel. In America, the increased sugar consumption per person per year has greatly increased. This increase consumption can cause serious health issues mentioned in the beginning. Glucose will stimulate the area of your brain that controls appetite, whereas, fructose does not, which means you could eat more than planned. Are you wondering what overeating can lead to? Well, have you heard of visceral fat? It is the most harmful type of body fat. HFCS will promote visceral fat build-up on your major organs such as the liver, kidneys, pancreas, intestines, and heart. This can increase your risk for heart disease, stroke, artery disease, diabetes, and some cancers.

 

I’m not saying avoid HFCS or sugars at all costs. These sugars are everywhere and can be hard to avoid, especially in our more sedentary, grab-and-go society. Just try to be mindful of what you are putting into your body. 

Tis’ the Season for Outdoor Bootcamps

Fitness, Life Health

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 in the sun, explore Pittsburgh and support our local small businesses. These boot-camps will be open to members and nonmembers of all fitness levels. Our Bumpiest Coaches will be there to make sure you have fun, stay safe, get sweaty and make some new friends. We plan to make every boot-camp have some charitable donation to give back to the community that has given us Pittsburghers so much. Have no fear, we will give you enough of a heads up to come and crush these weekend (Saturday) bootcamps with us and who knows, there might even be a few prizes or drinks at the end.

 

We have a few places in mind but if you know of a local business that you want to support or a cool place you would like to have a pop-up at, please let us know and we can work to make that happen! Let’s get excited, shout this news from atop of the Mount Washington Inclines, get your friends and get Bumpy with our Summer Boot-camp series.

 

The very first bootcamp will be May 1st with our friends Allegheny City Brewing. ACB has been a good friend of UF for years now and we are excited to kick off our outdoor season with them.

 

Cheers,

 

CeJ

Does the Weather Control You?

Life Health

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 affect you, it does. This is basic science, long dark days are not great for your health.

 

Now we are in spring time and the sun is back above our heads, the clouds are clearing and we are beginning to see the pandemic coming to a close. This is the time for consistency from you. Today will be sunny, warm, and the perfect day to train. Get outside, get into the gym, sweat, bike, run, walk, hike, just do something. These are the easy days to use the weather to motivate us. I commend you for doing this. I also now ask you to not rely on daily motivation, rely on your discipline to create consistency.

 

As I type this I can see one of our hardest working members jogging slowly on the treadmill. Jessie Theisen committed to doing a show over a year ago. The pandemic hit and she saw a huge hurdle before her. She did not allow that hurdle to slow her down. She decided to jump over it and keep on running. This is consistency at it’s best.

 

Now back to the weather. A strange thing happens anytime it rains, less people attend our classes on these poor weather days. I now ask you, if you want to reach your goals are you going to allow the weather to control your decisions? Too often we look outside and see the rain, and this is just the excuse we need for not coming to the gym. Let’s all help each other and support one another so that we can overcome this and help hold one another to a new standard of consistency.

 

Now with today’s perfect weather go do your conditioning outside. Skip the gym today, get your vitamin D.

 

Trying to be your sunshine on rainy days.

 

Hamer with support by Matt Grayson.