Category Archives: Life Health

Keeping it Real

I took four whole days off of tracking my daily intake and it was my fault. I didn’t go to the grocery store like I said I would, I didn’t prioritize my nutrition around an unexpected busy schedule and I truthfully didn’t feel bad about it because it was a decision I made. As Curtis reminded me this morning, making sure you all as members know that even us, as coaches and employees at Union Fitness, have days or weeks where we fall off the wagon is important.

 

I’ve noticed there’s this obsession in the fitness world where professionals either always appear to be on their game or they aren’t transparent about their struggles, these aren’t the people I want to follow in real life or on social media. As a Nutrition Coach and someone who has chosen fitness as their day-job/career, it was my goal long before both of these titles to always remain honest with the world because it keeps me honest with myself. I cannot possibly coach people through their nutrition habits if I’m not honest with them that I ate a pint of Ben & Jerry’s for dinner, 3 days in a row. True nutrition is understanding that we are human and we cannot chase perfection. 

 

Outside of my professional titles I also train/compete in the sport of CrossFit, I like to say I’m average at best but I do work very hard inside and outside of the gym. Tracking macronutrients for me is a way to make sure I’m not only fueling my body for training but also making sure it is getting enough food to get me through everyday life. Aside from tracking, I see a Physical Therapist for bi-weekly check-ups and I am constantly prioritizing my recovery and sleep. Whatever I am chasing inside the gym needs to be matched outside of the gym. But here’s the thing, no matter how well I am at keeping my priorities aligned, life will always be there and something will always happen and it’s up to me on how to move forward.

 

An unplanned four days off from tracking my food intake was a mistake on my part and this is where personal accountability comes into play. I understand that I made these decisions but that my feelings around these four days were nowhere close to being negative. I rolled with the punches, I told myself to take a break and to just do whatever my body felt it needed and that when Monday rolls around I’ll get back on my game. Truthfully I had planned for Sunday to be back at it full-swing but when Canadian Thanksgiving happens and your boyfriend shows up with a pint of Ben & Jerrys, you just can’t say no.

 

The biggest lesson I can share with you all about nutrition is that when you start to dig deep and build these long-term habits, the moment you slip up, your feelings towards that slip-up change over a period of time. You can go from feeling awful about it to making better decisions and allowing yourself the space to indulge without guilt.

 

So here I am, keeping it real with you all because sometimes you just need to cut yourself some slack and do whatever you want for no reason at all but because you want to or because you wanted to take a nap over going to the grocery store.

Nutrition Debunking Series

TODAY’S TOPIC: BEING CONSISTENT AT HIGHER CALORIES.

 

Well guys, looks like I’m making a thing out of this for however long I can find things that need debunking in regards to nutrition (which could be for a while with the number of things that bother me endlessly about society). I’ve mentioned this before but there is an immense amount of misinformation out there, companies will profit off of this misinformation leaving consumers feeling underfed and eventually unhappy in their skin.

 

In my first “Nutrition Debunking (Part One)” I spoke about a caloric intake in which only a child should be eating, 1200 calories is not a sustainable intake for anyone above the age of 8, so why are companies profiting off of a diet that such a caloric intake is being advertised? I’ll tell you why, because everyone loves a quick fix until they realize this is a quick approach to a long-term issue.

 

When potential clients come to me underfed its truly no surprise, this problem is so common that I have come to almost expect it before the first conversation. Society has ingrained in us that we need to cut calories to lose weight, while that may be true, just jumping into a caloric deficit is not the correct path (especially if the individual is already underfed). The truth is that we need to be more consistent in our eating at a higher caloric intake, such as eating at maintenance. 

 

Maintenance is the baseline amount of calories our body needs per day to function properly.

 

Working towards eating at maintenance is a perfect starting point for people who are ready to take their nutrition to the next level. Now the process in which to get to your baseline can be a month-long process, especially if the client is underfed. Consistency takes time and it can certainly be challenging for most people but our bodies love consistency, it wants to be fed properly and be fed with nutrient-dense foods. 

 

To put it into perspective for you, the average American is probably eating well Monday – Thursday but when the weekend rolls around our nutrition takes a backseat and we find ourselves ordering takeout Friday – Saturday, enjoying a few drinks then spending Sunday recovering and probably consuming less than 1,000 calories or well above what we need to curb that hangover. We could also find that some people are under-eating one week, and the next week they hit their caloric intake perfect, then overeat the following week. Our body absolutely cannot figure out what we are doing and this is when we see process full-on stop.

 

So, before you decide to “slim-down” or hop on a brand new diet, why not see what happens if you become more consistent at eating more food. Make it a 2-week goal, if the 2 weeks felt good then make it to a whole month. A lot of body composition progress can be seen with eating a higher amount of calories for 6 months or more if the individual was well underfed previously and was able to be consistent in their eating habits. Consistency also doesn’t mean we have to be perfect, in my experience following the 80% rule is a great starting point. The 80% rule means hitting your daily intake 80% of the time while also letting yourself be flexible and not feeling stressed out because nutrition should never cause you stress.

 

The mentality of going from being underfed to eating more food can we hard, it can be a huge change for some. We attach a lot of our feelings to food and with that being said, sometimes these feelings can damage the relationship we have with ourselves. Once we start to understand that food is fuel not only will you have a better relationship with yourself but you will find that your mentality is shifting, building that trust between food and the relationship you have with yourself.

Ten Reason to Join us for Squatober

  1. Squatting everyday will make you stronger and cooler.
  2. Completing any challenge is a good thing.
  3. A cool T Shirt.
  4. A free massage.
  5. If you are a fitness center member you get a free upgrade to strength lab for one month.
  6. It is for a good cause (outfits an underprivileged school with a weight room).
  7. Meet some new friends who also like to squat.
  8. Everyone can pick on CeJ.
  9. PR Party at the end of the month.
  10. For every person who does this I will personally donate 5 dollars to a charity of your choice (when in doubt bribe them).

 

These are my reasons why you should join us for our first Squatober here at UF.

 

Todd Hamer

Thank You

As many of you probably already know this weekend we hosted “Bike Ride for Black Lives.” This was a fundraiser and the brainchild of Jessie Theisen (one of our awesome members). We were able to raise close to 4,000 dollars that will be donated to the Urban League of Greater Pgh.

 

This was our first bike ride fundraiser and I was not sure how we would do. We did better than I thought we could have. 50 people got on their bikes and rode one of three options 50, 30 or 10 miles using our extensive trail system we have here in Pittsburgh.

 

This blog is more of a thank you to each and every one of you than anything else. I would be remiss if I did not add some special thank you’s to this list though. My family came through big time! I had aunts, uncles, my father, my wife, and son and a few cousins come out to either ride or volunteer. In addition, we had some members and employees who stepped up big time! Curtis and his lovely wife Liz did a great job with the rest station. CJ actually didn’t wreck this time. Sara Rusner, this couldn’t have happened without her. Matt Grayson (who is my consummate backup man) once again had my back. Matt got us shirts when our first order fell through, he took care of picking up food, coffee, etc and I am indebted to him for his help. Others involved here were Cayt, Katlyn, Cody, Dave, Racheal and the rest of our awesome staff.

 

Thanks to each and every one of you and let’s keep doing good work. One of our goals is to do something for society at least once a month, so bring me ideas.

 

Final thought, we even had a John Fetterman sighting on the trail. Next time Big John needs to be on his bike with us!

 

Thank you

 

Todd Hamer

Welcome to the Spooky Season; Squatober

Tis the season for squats. 

 

Every October our friends at Sorinex celebrate October by asking friends to squat 4-5 times a week with them for the month. Squatober culminates in a PR party. I have made a quick FAQ about Squatober and how we are going to be involved and what cause we will be helping through squatting.

 

How do I particpate?

 

The training sessions are posted daily on Instagram and we will repost these daily. We can also print the workout for anyone who may be interested.

 

What do I get for participating?

 

One you will get stronger and have some fun. The other thing is we will give you a t shirt and one free massage. Also, any of our fitness center members who wish to participate we will upgrade you to strength lab for October, at no charge to you.

 

 Is it free and what cause are they supporting?

 

It is free yet if you wish to donate Sorinex will be raising money to equip a needy school with a new weight room.

 

What are the workouts like?

 

Previous years workouts can be found on the squatober instagram page. The workouts are posted daily yet this will give you an idea of what to expect.

 

Why are we doing this?

 

We are doing this a multitude of reason. First, it is fun and we like fun. Second, it is for a good cause. Finally, we want to build a stronger and better community and in the age of social distancing we see this as a great way to help any and all of our members who want to try this out.

 

Finally thoughts.

 

Squatober is something I have done in the past and it was challenging and fun. If you are preparing for a meet this is probably not for you. If you are looking for a new challenge and some fun then this may be for you. If you wish to do this and currently take one of our lifting classes you can do your squatober workout during class time. Just warm up with the group then we will set you up on your own rack and be there to support you.

 

 

 

 

 

 

 

 

 

 

 

Let’s Ride and Make the World a Better Place

The week for our bike ride is upon us!

 

As you have probably seen we are hosting a bike ride fundraiser. We are excited as this is something new to Union Fitness. The ride is called “Bike Ride for Black Lives.” All funds raised will be donated to the Urban League of Greater Pittsburgh.

 

FAQ

 

What are the ride options?

 

We are hosting a 10, 30 and 50 mile ride.

 

What are the routes?

 

We will have maps available the day of the ride.

 

The ten mile ride will leave Nova Place, ride to the Northside trail and follow the trail beside the Allegheny River and back to Nova Place.

 

The thirty mile ride will cross into town, then catch the Great Allegheny Passage and ride up past the waterfront and back (it will end at about Kennywood).

 

The fifty miler will follow a similar route to the thirty except follow the GAP past Mckeesport.

 

How do I register?

 

Click here and scroll down to Saturday. The ride is listed as one of our “classes.” This “class” is free to anyone (member or non-member of UF).

 

How do I donate?

 

All donations are taking place through our go fund me page, click here for that site. 

 

What time does the ride start?

10 mile family fun ride. This ride will leave UF at 10:30 AM with registration at 10 AM.

30 Mile Challenge. This ride will leave UF at 9:30 with registration at 9 AM.

50 Mile Challenge. This ride will leave UF at 8:30 with registration at 8 AM.

 

Will there be rest stops?

 

For the 30 and 50 mile rides we will have a support crew at the waterfront. They will have water, gatorade and snacks.

 

Let’s Roll.

Team UF

 

 

 

 

 

 

 

Humble Beginnings

When I was young, my dad had a small weight bench and a pair of dumbbells in our spare bedroom upstairs. He first showed me how to use them when I was around 10 years old or so, but after the first time that I took too much weight off of one side of the bar and it came up and hit me square in the mouth, I was over it. It wasn’t until I graduated high school that I actually found my way into the weight room.

 

Growing up, I was always extremely active and involved in sports. From growing up on my Grandfather’s farm, to helping my dad work on our 1970 Mustang, to racing dirt bikes and four wheelers, I was always doing something physical. From the age of 4, I played soccer and baseball up until the day that I graduated high school. I lived for all of it. These things were my way of hiding how shy and afraid I was on the inside. When I was standing on that pitcher’s mound or racing around a track, I felt unstoppable. Almost like a superhero. But when all of that went away and I had to go back into the real world, I was just a boy who was scared of what life was going to throw at him.

 

Eventually, I decided to put sports to the side and pursue a career for my love of cars. For a couple of years I worked in custom car shops as a metal fabricator and paint specialist. Although I absolutely loved it, there was now a hole in my life that I couldn’t fill. Without the strength and confidence that I gained from sports, I was still that scared kid from my childhood. One day, my best friend Trey asked me if I wanted to go to the gym with him after work. I hesitated as I flashed back to the time when the barbell hit me in the mouth at my parents house, but I still said yes. Scared and nervous, I walked into our old high school’s weight room as I was greeted by the football coaches. One of them, my History teacher Mr. Joseph, looked at me shocked and said “Miller! What are you doing here? Are you lost or something?”

 

Indeed I was lost. I was 145 pounds soaking wet, and had no idea what I was doing, but each day, I kept coming back. One month into working out 3 days per week, I received news that Trey was in a car accident, and was fighting for his life. I visited him in the hospital, and told myself that I would continue to train for him. As he progressed and got better, I began to realize what the gym had provided me during that time. It gave me the courage to keep pushing when I was sad and scared, and it gave me the strength to not give in even when I wanted to quit. 12 years later, and not a day goes by that I don’t try to repay and pass on everything that the gym has done for me. It has given me the strength to go back to school, to become an established professional, become an Elite powerlifter, build strong relationships, and face my fears every day in order to become a better human being. As long as I live, I will do my best to make sure that everyone has the opportunity to experience the same things that I have.

 

To Mr. Joseph, I am in fact still lost, but I’m finding my way a little more each day. Thank you for the encouragement.

The Power of Powerlifting

This past weekend, Union Fitness hosted the 3rd annual Iron City Open powerlifting meet. With the help of our staff, Doug Nostrant and his team of referees, along with our member volunteer spotters and loaders, we were able to have an extremely safe and successful event. I will be completely honest, this is an event that I was very unsure about happening a couple of months ago, and even up until a few before the competition. As far as I am aware, this was the first event that was held in the western PA area since before the start of the pandemic in March. 

 

What made this event special was not only the competitors that attended and the weight which they were able to lift, but all of the people who came together to make sure that everyone was safe and meeting all of the guidelines and standards necessary in order to be able to hold the event. From the outdoor tent, to the USPA referees making sure that the equipment was properly cleaned after every single lifter completed an attempt. That’s right, the bars and benches were disinfected and cleaned after each competitor touched it. You can’t ask for much more care and safety than that. All while wearing masks and face shields for 7 hours in 90 degree weather. This truly goes to show how strong the Powerlifting community is, and how much love and respect goes into it.

 

I am entering my 8th year as a competitor. During that time, I have personally competed in 15 competitions, and I have either attended and/or helped individuals in another 15 or so events. The more meets that I attend, and the more mature that I become, the more I understand and appreciate everything that the sport of powerlifting has to offer, and all of the people whom I’ve had the opportunity of meeting in the process. On the surface, powerlifting may look like a bunch of meat heads with low IQs walking around sweating, grunting, and yelling absurd statements just so they can pick something up one time and then put it down. However, if you dig deeper and spend some quality time in the community, you will meet some of the most genuine people who you’ve ever encountered, and you will witness first hand how powerlifting can help you become better in every aspect of life.

 

In powerlifting, you have to develop a plan of action and then take one step each day in order to reach that goal. It’s inevitable that you will encounter crossroads, hardships, and even frustration along the way. Over time, when approached correctly, this will equate to many small victories and lessons learned. Lessons which can not only help you become a better athlete, but can carry over into being better in your career, in your relationships, and within your own self. The best part of this is having the ability to pass on these lessons to other individuals so they can benefit from the same things which you have. At the end of the day, that’s what it’s all about. Living, learning, and passing on.

NUTRITION DEBUNKING (PART ONE)

What’s up guys, Jocelyn here. I’m super excited, overly passionate and invested about anything and everything nutrition related. After finishing my Nutrition Coaching cert through Precision Nutrition I’ve had so many opportunities to personally help and/or guide people through their own nutrition journeys. I’ve found consistently, even from just coaching in general that there are A LOT of nutrition myths out there, thus another nutritious blog post from yours truly (see what I did there?).

 

Misinformation exists, especially in the fitness world and it’s a huge problem for professionals in this industry trying to properly educate individuals. The market for dieting is growing every year, from weight-loss supplements, juice cleanses and meal plan templates, we are seeing the biggest marketing scheme for “quick-fixes” take over the health and wellness industry.

 

In this blog post I’m going to focus specifically on the diet culture within the fitness industry and providing educational and informational responses on why these chosen paths for weight-loss are ultimately damaging not only for your body but mental health as well.

 

Let me first clear things up, there are no quick fixes especially when it comes to weight-loss.

 

Getting right into it, I want to start off with this idea that we need to eat 1200 calories a day in order to see weight-loss happen. Here’s what will happen if you only consume 1200 calories, you will lose weight (awesome right? Not exactly), you will also lose some fat but also muscle. The biggest problem with restrictive eating is that your metabolism will eventually get used to eating at such a low caloric intake that you will have to continue to eat less and less calories to see progress in your weight-loss. The issue with this is that it creates an unhealthy relationship with food, it creates stress and stress comes with a whole list of things it does to your body. Having such a mentality leads to disordered eating, labeling food as “good or bad” and then eventually binging because you’ve deprived your body of what it needs for so long, this is not only harmful for your body but also your mind.

 

No person on this earth except for a child under eight that doesn’t exercise should be eating less than 1200 calories (according to the 2015 – 2020 Dietary Guidelines). As we get older the baseline amount of calories we need to function properly go up and they will also vary dependent on how active of a lifestyle we live and if/how hard we workout. This is why a one-size meal plan templates does not work and why juice cleanses are a superficial. The main reason why a one-size meal plan doesn’t work (side note: it may work for some people when its a customized plan for their specific needs) however, we are all different and that means the amount of calories we need is different from say myself and what my fellow co-worker Curtis needs to fuel his Powerlifting training. Therefore, buying a one-size fits all meal plan template from an Instagram influencer might not be the best move for long-term sustainable success.

 

Let’s move onto juice cleanses, a market that has generated $215 million dollars in 2012 (according to market research firm NPD group via Harvard Health). The biggest issue I have personally with juice cleanses is that they claim to “detoxify” your body when in actuality your body comes equipped with a natural detox system AKA your kidneys and liver. If you have healthy kidneys and liver they will filter blood, expel toxins and cleanse your body 24/7. Juice cleanses will profit off of detox marketing and misguide people thinking this is what they need to do to rid their body of waste so that they feel healthier. These cleanses are generally low in calories and in-turn result in weight loss, however the real question here is what do the participants do once they have finished their cleanse? Just because you rid your body of all the “toxins” within it doesn’t mean you can go back to how you were eating before and evermore your internal desire to binge will be high due to restricting yourself for days. We also need to pay attention to how much protein the body is getting, even if you are vegan/vegetarian these diets still get a healthy amount of protein to maintain muscle mass. Juice cleanses have little to no protein in them, overall the juice cleanse is just a “quick-fix” to a long-term problem.

 

Good nutrition comes from education on whole and nutrient dense foods, a stress-free and relationship centered focus in regards to food. Restricting calories, following diets that are a one-size fits all approach or thinking quick-fixes are going to get the job done is not going to promote health for the long-term. Nutrition Coaches like my myself focus solely on making sure the client in eating enough food to sustain a healthy weight while also reaching their goals, the biggest myth of all is that you need to starve yourself to lose weight when in reality you probably need to eat more than you already are now to achieve your weight-loss goals.

 

Next time you’re scrolling through social media pay closer attention to what type of information you’re taking in and if you have specific nutrition questions, stop me in the gym next time you see me and/or stay tuned for part two!

 

Much love,

 

J

 

References:

Publishing, Harvard Health. “Juicing — Fad or Fab” Harvard Health, health.harvard.edu/healthy-eating/juicing-fad-or-fab.

“Dietary Guidelines for Americans 2015” 2020 8th Edition 2015-2020 Dietary Guidelines, health.gov/our-work/food-nutrition/2015-2020-dietary-guidelines/guidelines/.

Questions of Command

The best Commanding Officer I ever had no idea how to do his job. Or at least that’s what he told us. 

 

Over a few week period the entire Air Wing had seen a spat of deaths, some suicides, some motor vehicle accidents, training accidents; one of the suicides had come from one of our line squadrons. Nothing was his fault, he was a great commander, smart, attentive, organized, compassionate. But sometimes that’s not enough. 

 

He gathered the entire group command in the staff conference room, hundreds of years of military experience, leadership, and know-how gathered around a grand oak table with my C.O. at the head of the table. 

 

“I don’t know what I’m doing” he said after a long silence. “I could do all of your jobs” he said smiling looking out at his squadron commanders. “I know how to lead flights, organize schedules, make sure the birds stay up – but I don’t know what to do about this”. 

 

There is a powerful mental state called “Imposter syndrome”. In its most basic form is the belief that one’s own skill, knowledge, abilities are less than what others around you view them as – simply put, you’re an imposter. You might have years of experience at a job be viewed by your peers, bosses, and employees as a total expert but in the back of your head you know that you’re just fooling them all… and yourself. 

 

There is another syndrom of sorts that is also worth examining –  the “Dunning Kruger Effect”. This effect has gotten some notoriety in past years as the wealth of knowledge easily accessible to anyone with a smart phone has grown. essentially , you learn enough to think you know everything when in fact you don’t even know enough to know how little you know

 

“I don’t know what to do about this” – vulnerability is a powerful thing. When leaders, especially good leaders, are able to be vulnerable in front of those they are charged to command it creates a powerful thing – faith. After my commander finished, every soul in that room believed in him more than ever. We believed in him because we knew that he was telling the truth. 

 

Now, I don’t know for a fact that my CO viewed himself as an imposter, but the dogged way he worked to prove he was the real deal might be an important indicator. I also cannot confirm that he ever fell victim to the dunning kruger effect but, anecdotally, most young aviators view themselves as invincible hot shots (TOP GUN if you will). However, with every extra hour in the cockpit they discover just how much more they need to learn. At some point, these two conflicting states of mind reached a convergence for my CO.  He came out the other side a wiser, better leader.

 

It’s the same in coaches. I myself am still headed towards this convergent point. In good moments of confidence I see in myself what others say they see in me – but often I don’t. I at least know that I don’t even know how much I don’t know  – that’s a start. So how do we work through these diametrically opposed forces? I think vulnerability is a good place to start. 

 

Sport coaches, or at least NBA basketball coaches seem to be catching on to the power of vulnerability. In the book The Culture Code by Daniel Coyle he discusses the first day of practice with the San Antonio Spurs and the legendary coach Gregg Popovich. Pop (as he’s commonly referred to) is a man who has been at the top of his field for decades. Seen by peers, players, and the media as a prime example of what a winning coach is. Yet he begins every season by acknowledging his fears of letting his team down, not being a good enough coach, and not being able to meet his players expectations. Vulnerability in action to bring a team together, to level the playing field (or court) so to say. What this unlocks is a level of trust and understanding in all directions that incubates a culture of success. 

 

For too long, barbarized examples of masculine strength have dominated the world of athletics, whether on the field or in a weight room. I know I have gone down this road many times myself. But another NBA coach, Golden State’s Steve Kerr sees another path to victory through vulnerability. “The whole point of competing is to be vulnerable…to lay it out on the line” Kerr said on a 2020 podcast. He links the need to play and compete with your full self; ego, fears, pride, self-consciousness, as essential to victory. And only through being openly vulnerable can our full selves be accountable to others. 

 

Dr. Brené Brown has spoken at great length about the power of vulnerability. Only by accessing and sharing the most fragile parts self can we really work to strengthen the whole. But as coaches and especially young coaches we’re faced with a conundrum. We are tasked with the welfare of young men and women (often not much younger than ourselves) we are asked to lead them and help them improve. We are told to project confidence, to be experts in our craft, to have the answers. But I am not always confident, I do not feel like an expert in my craft, and I do not have all the answers. “Vulnerability is not weakness” Dr. Brown says, “it’s the most accurate measure of courage”. In order to improve we have to investigate, acknowledge, and take ownership of how we need to grow.” 

 

I know I often feel like an imposter in the field of coaching. I don’t have the education background of those I look up to, I don’t have the years of experience of many of my peers, I worry that I won’t be able to make some of the sacrifices so many in this field have to make to advance. I also know I don’t know more than I can even imagine and this is at times almost paralyzing in its scale. The dueling states of “Impostor Syndrome” and “the Dunning Kruger Effect” is ever present – but I’m investigating it, learning to acknowledge it, and working to take ownership of my part in getting through it – I’m learning to be a more vulnerable coach. 

 

My CO said he didn’t know what to do. But he knew that being vulnerable with those other leaders in the room gave them permission to be vulnerable too. He knew that vulnerability from the top down built trust from the bottom up. And he knew that building that trust, while maybe not THE answer, was a start.

 

I don’t know what I’m doing – but telling you that is a start. 

 

 

1. Cuncic, A. (2020, May 1). What is Imposter Syndrom. Verywell Mind. https://www.verywellmind.com/imposter-syndrome-and-social-anxiety-disorder-4156469

2. Vandergriendt, C. (2020, May 15). The Dunning-Kruger Effect Explained. Healthline. https://www.healthline.com/health/dunning-kruger-effect