Category Archives: Training

How You Can Support Women’s Sports

In honor of Women’s Month, I thought I would give you all some ways you can actively support women’s sports. One of the most important ways is to actively work on changing the conversation. This includes thinking about how we speak on the world of sports with others. For example, with it being March Madness time, when somebody asks you about your bracket just by saying “men’s or women’s bracket?” we can change the conversation and build awareness. Here is the link to fill out your own bracket for the Women’s NCAA tournament, 2023 Division I Women’s Basketball Official Bracket | .


Another very easy way we can support is by sharing posts on social media. Instagram and Twitter are a great way to market. Just by sharing a female athlete’s post, game schedule, or highlight reel, you can help them reach an even larger audience. Using your platform to openly support women’s sports can make a much bigger difference than you may think.


Another active way you can support women’s sports is by attending games or watching them on tv. Look up your local women’s sports team schedules at all levels, you may have a professional women’s team in your city and never have realized it! There is also a TV network called Women’s Sports Network. The Women’s Sports Network is a free, ad-supported, 24/7 streaming destination available on Amazon Freevee, FuboTV, LG Channels on LG Smart TVs, Local Now, Plex,, Tubi and Xumo that spotlight women’s sports content. To find out more visit The Wait is Over, The Women’s Sports Network Has Arrived ( .


You can also volunteer as a coach for teams like girls flag football at your local school, volunteer as a line judge for volleyball tournaments, or even help set up for their home sporting events. A good resource to find these opportunities can be found at Get Involved with SportsPITTSBURGH – Visit Pittsburgh. Or reach out to your local schools to see where you can be of help. One of the biggest ways you can help out women’s sports is also by supporting their fundraisers, or becoming a sponsor, whether it is you personally or if you are a business owner. This can benefit both parties, it is a great marketing opportunity for the sponsors and can help fund a women’s sports team’s travel and other expenses.


If you ever have any questions about how you can get more involved and support women in sports, feel free to ask me the next time you see me at Union Fitness!



Rep Ranges, Do They Matter?

No matter what your goal is when you enter the gym you will always have to decide what rep range to train at. Today I want to spend a few minutes giving you an overview of rep ranges, and why they matter. A small disclaimer here is important, I will not really delve into every possible variable in training. We could spend hours reviewing rep speed, isometrics, and timed sets. Today’s goal will be to give you a basic overview of reps and why different rep ranges are important.


High Reps 15-25. 


In the realm of strength training this would be a high rep set. I have done sets of over 100 yet that is not the norm and generally 15-25 would be the highest one needs to train. I will give you a short list of pros and cons.



Increase mydocondrial density. The mydocondria (as you may remember from HS science class) is the powerhouse of the cell. When we get stronger and add to the size of muscle fiber we reduce mydocondrial density. In order to increase mydocondria we must train in higher rep ranges.

Increased vascularization of the muscle. We want more blood pumped into the tissue so adding blood vessels is an easy way to do accomplish this. Adding more reps will add more arterials to the muscle you are training.

Less stress on the joint. Due to the lighter load that you must use during high rep training the stress on the joints will be less.

Great Pump. Everyone loves a great pump



Limited strength gains. High rep training will not increase strength in a significant way over the long haul.

Adds fatigue with little benefit. When doing high rep work the first 10-15 reps will add stress without adding much else to the training session. You must be careful when using this style of training that you don’t overuse certain joints.

Hard to recover from this training. Depending on the movement high rep work can take a long time to recover from. If you are squatting or deadlifting and using high reps you will have to take many days to recover before returning to this movement. I’d generally recommend use high reps for smaller movements.


Mid Range Reps 8-12


Pick up any bodybuilding magazine and you will see a ton of work done using these reps. 3X10 is always popular.




Load is heavy enough to make some strength gains. Weight can be 60-80% of your 1 rep max. With this load and rep range you can absolutely increase overall strength.


Easier to recover from than high rep training. Due to less reps the overall stress can be less.


Easier to get more sets in. You could do 3-6 sets and build more volume with this rep range than with the higher rep ranges.




Still not heavy enough to be very specific for absolute strength work.


Not mentally challenging enough. Over the years I have met a ton of people that live in this rep range and are afraid to go for the heavy sets. Lower reps will add a little fear to your life and this can be a very good thing in training and in life.



Lower rep ranges 1-5.


This is the the rep range that you should earn in your training. What I mean by that is in order to do 1-5 reps per set you must prepare yourself by doing the work that leads you to heavy sets.




Low rep and heavy load training will increase strength. The body will only adapt to the stress you place upon it. If you wish to be stronger you must do some low rep work.


Low rep training will teach you to brace. I’ve heard all the fancy words and phrases thrown around with no context. Brace, engage your core, tighten up, and many more. If you want to learn to brace unrack a heavy weight and you’ll begin to understand all of this.


Low rep training is a challenge. Overcome fear and hit a weight you have never attempted before.




Stress! If you go the well too often you will either not make progress or get injured. Low rep training is hard on the body so shouldn’t be used more than once a month.


Low rep training is very specific to the movement. This means that some exercises are not made for low rep training. Large multi-joint movements are best, while uni-lateral, and isolation exercises don’t work well with lower rep ranges.


Chance of acute injury can increase in low rep training. Due to the extreme loads used during this style of training one must be careful. Use competent spotters (UF has a ton of these so ask), be mentally engaged with the lift, and don’t push too far beyond your current limits.


There it is a basic overview of rep ranges. Now I am going to challenge you in your own training. Do something different! It does not matter what you do different, just do something different. If you have been stuck with your 3X10 workout, try 5×5. If you have been doing singles, go for 4X8. Whatever change you make ride it out for a few weeks.





CJ’s Funky 6

Hiya, my mobile muscle members,


As most of you already know and some will come to find out, I like to have fun with exercise, as a wise coach said, explore the corners. With this being said, I certainly have my own lingo, style and reasons for keeping exercise fresh and fun. Today I give to you my Funky 6 (pick-up sticks) most recent exercises that I have been exploring. These exercises give the user a huge bang for their buck. I say this because these exercises combine mobility, stability, coordination, balance, strength, endurance, brace, proprioception and more into an exercise.



Squat to Stretch with T-Spine Rotation Holding Light Band



How to: This classic with a twist will have you feeling good from your head to your toes. Heating up your calves, hamstrings, glutes, low back, t-spine, midsection and rear delts. You don’t need a micro-mini band but this addition will help strengthen your rear delts. Start in a standing position with your feet hip width apart. With a slight bend in the knee, reach down to your feet (with the band in your hands) from there pull your butt down, pick your chest up and position your elbows inside your knees with your feel flat to the ground (deep squat). Keep one hand down while the other rotates to the sky, switch then drop your head and raise your butt to the sky. You’ll feel a stretch from your calves to your back.



Loop Band March with Single Arm Overhead KB Hold



How to: You’ll need a small hip circle or loop band for your feet to do the marches, along with a kettlebell or weight to hold overhead in a shoulder press position. This exercise will get you sturdy from the floor and up to the sky. With the loop band on the arch of your shoe and around your shoe laces, press the kettlebell over your head and stabilize. Pressing the weight overhead will raise your center of gravity and for you to engage your midsection brace more. While you are marching you are strengthening and stabilizing at the ankles, knees, hips, midsection and shoulders. Talk about a hole in one.



Mini Band Hourglass Walks



How to: We work front & back all the time, let’s give side to side movement some love with this exercise. By working laterally we will be challenging our coordination, proprioception and working lesser used movement patterns. Take a mini band and step your feet shoulder width apart on the bottom of the band. With your hands make the band cross into an X and press overhead. You are working overhead stability, single leg strength and improving commonly weak muscles, those glutes. This one may look easy but it is a doozy.




Glider Knee Over Toe Split Squat with T-Spine Open the Book



How to: You’ll step yourself into a balanced split squat position. You can decide to elevate your front foot with a rubber mat or flat weight plate or keep both feet level on the ground. From here start to glide your knee forward, pushing your knee over your toes while keeping that front heel stapled to the ground. When you reach this position take the same arm of the knee that is forward, reach and hold that foot while the opposite arm (away from the knee) rotates and reaches open to the sky. Bring the top hand back down and now glide back into your starting split squat position. This exercise is great for ankle, knee & hip mobility and stability, while strengthening those areas. The t-spine rotation is an added perk to challenge different ranges of motions that will be beneficial to your daily activities.



Banded Isometric Spanish Squat



How to: Grab a hefty band and anchor it around a rack at knee height. Step both legs inside the band, placing the band behind your knees. Take a few steps back to build tension. From there sink into a half or quarter squat, while you externally rotate against the band. This will light your quads, glutes and abs while preparing you for any lower body activity. These puppies help build happy and healthy joints, muscles and ligaments.



1/2 Kneeling T-Spine Wall Rotation to Dip



How to: Find a flat wall and drop into a 1/2 kneeling position (inside knee up with hip to the wall, while your outside knee is down). Use your hands to earmuff your head and press your inside arm against the wall. The inside arm will drive half a circle up and over on the wall then dip down to the glute. Bring the inside arm back up and over then dip down to the up knee. This is a great movment to wake up that T-spine and prep your spine/back for various positions and ranges of motion. This is most certainly a spicy meatball.



These are my funky 6 exercises that I have been adding into my training and using with some of my athletes. If you see me in the gym and want to see any of these exercises demoed, please come up and let’s get going. Give the funky 6 a try and let me know what you think and how they feel.  Get creative and go have some fun.



Cheers my mobile muscle members,



Get Moving Out Of Your Comfort Zone

Recently I decided to step out of my comfort zone and try Brazilian Jiu Jitsu. In trying this new sport, I’ve found new strength within myself that has allowed me to set and work towards new goals which have been enjoyable. Staying in your comfort zone can be tempting, but it can be difficult to grow and improve by doing this . By stepping out of your comfort zone and trying new things, this can help you develop new skills, challenge your limits, and build confidence within yourself. Recently I’ve expanded my interest in various types of activities such as Brazilian Jiu Jitsu, different forms of strength training, and yoga. You don’t have to stick to these three things however if you’d like to experience something new, I’d give them a try.


Brazilian Jiu Jitsu is a martial art that focuses on grappling and ground fighting techniques. It’s a great way to build strength, improve flexibility and coordination, and develop self-defense skills. When you practice Brazilian Jiu Jitsu, you’re constantly learning new techniques and strategies, which can help you develop problem-solving skills and mental toughness. It can also be a great way to meet new people and build a sense of community.


Programming different forms of strength training, such as Conjugate Method, Isometrics, or French Contrast, can also help you step out of your comfort zone and push yourself physically. Strength training can help you build muscle mass, improve athletic performance in your desired sport/activity, and increase mental fortitude. It can also help you develop a sense of discipline and focus as you work towards achieving your fitness goals.


For some reason so many people are afraid of yoga. It’s another activity that can help you get out of your comfort zone and develop new skills. Yoga involves a series of poses and breathing exercises that can help you improve flexibility, balance, and strength through reducing stress and improving mental clarity. When you practice yoga, you’re learning to connect your mind, body, and soul, which can help you develop a greater sense of self-awareness and mindfulness.


Trying new activities can be intimidating, but it’s important to remember that growth and learning often come from stepping out of your comfort zone. By challenging your body and mind you will reach new levels you never imagined. Whether you decide to try Brazilian Jiu Jitsu, strength training, yoga, or another type of activity entirely, the benefits of challenging yourself and trying new things are numerous. So, why not take the plunge and try something new today? You never know what kind of growth and transformation it might bring.



Science Behind Variety in Cardiac Training

It is easy to become stagnant in your training. No matter your goals, there are pros and cons to everything you do inside or outside of the gym. I want to do my best today to give you some basic science to different styles and variations in training. Let’s look mainly at heart health, as this topic could go on for hours, and I am not that entertaining of a writer.


Resistance Training for Heart Health. 


Resistance training when it comes to heart health is often misunderstood. Lifting and heavy lifting can do an amazing job in helping reduce cardiovascular disease. Too often, people assume that heart health is only about cardio, and we will get into these benefits later, but it is important to understand how resistance training can also aid in cardiovascular fitness.


The science on this topic is pretty clear. We know that when one does resistance training, the left ventricle will become thicker and stronger. This means that the heart has the ability to pump harder. However, with any benefit, there is also a down side. As the ventricle becomes stronger, it does not necessarily hold more blood. This means that in strong individuals, the heart has the ability to pump more blood by emptying the left ventricle with a more powerful contraction. This results in increased stroke volume. With stroke volume being the amount of blood pumped form the left ventricle per beat.


In addition to the increase in stroke volume, resistance training can increase blood pressure to extreme levels. This may sound like a bad thing, yet in an acute sense this is a great thing. Squatting tends to show the greatest increase in blood pressure, with numbers over 300/200. This is great news for these vessels that are under this extreme acute load because it allows adaptation in many ways. Firstly, it can make the vessels more pliable. And secondly, it can help clean these vessels of the junk that creates issues. Yes, I know that last sentence was very scientific. Just trust me it’s good.


Cardio/Conditioning for Heart Health.


I am sure everyone has heard how this is important. Heart health and cardio are linked together like peanut butter and jelly. Kenneth Cooper wrote the book, “Aerobics” in 1968 and since then, the answer to all things heart related is Cardio workouts. While this book makes some great points, it is still from its time and is a bit solipsistic. What should be taken from the book is that cardio is rarely a bad thing to do. But what type?


HIIT or High Intensity Interval Training is great to stress the heart. I believe that everyone should stress their heart intensely once or twice a week. This type of training is similar in its adaptations to resistance training. While HITT is great, it can be overdone and does create a lot more stress for all parts of the body.


LSD or Long Slow Distance training has been referred to as Zone 2 training. In simple terms, this is keeping your heart rate at a controlled pace for longer durations. With this tyoe of training, you can track it based on heart rate (try to stay under 140) or just try to have a conversation during exercise. For example, if you can’t talk then it’s too fast, and you should slow down.


The biggest adaptation from LSD training is an increase in stroke volume due to an increase in volume that the left ventricle can hold. This is where stretching of the left ventricle occurs to make more room for blood. This will add to stroke volume, and if you do this in conjunction with increasing the strength of the left ventricle, then you will be a blood pumping machine.


LSD training can be done with walking, biking, hiking, jogging, or an any machine. Again, the key is to just keep the heart rate elevated for 20-60 minutes and you’ll reap the benefits.


After all of that, I’ll finish with this basic set up to your cardiac output training. Do LSD training 2-3 days a week for 30-60 minutes. Do your strength training 3 days a week for an hour.  Lastly, add some HIIT training in 2 days a week, with focusing on just getting that heart rate over  or at 90-%.





Tentative #Powerful Schedule

Hello everyone, we are sharing our tentative programming for the 1st half of 2023 for the Powerful classes we have at Union Fitness. We are doing this to keep everyone who is in class more informed about the types of workouts they will be doing so that if they have interests in other areas then they can do that as well.


• January 1st till April 16th
Plan- Prepare for UF Push-Pull Meet
Programming- Emphasis on Squat, Bench, and Deadlift with accessories to aid those movements
• April 16th till April 23rd
Plan- Prepare for UF Push-Pull Meet
Programming- Focus on tapering/pulling back on workouts to prepare for meet day
• April 24th-End of June
Plan- Change to Variations of Main Movers (Squat, Bench, Deadlift) and increase volume/capacity
Programming- Changes to different types of bars and focusing on building muscle/increasing work capacity/ heart health/body composition/overall functionality


Monday- Squat with accessories
Tuesday- Bench Press with accessories
Wednesday- Deadlift with accessories
Thursday- Pressing Movement with accessories
Friday- Conditioning with Functional Mobility accessories


Thank you for your continued attendance and support with our Powerful classes at Union Fitness. We love having each and everyone of you in our classes. We enjoy seeing the growth of you all in your general fitness as well as your growth as human beings. Thank you again for choosing Union Fitness as your gym of choice!
If you have any questions or feedback then please do not hesitate to ask or inform us. We want to do our best to create the most inclusive training environment as possible!



Meet the Interns; Michael Dowling

My name is Michael Dowling, I am a senior earning my Bachelor’s of Science in Exercise Science at the University of Pittsburgh. Since January of 2023, I’ve had the awesome opportunity to be an intern at here at Union Fitness. For almost four years I have been going to the gym five to six days a week trying to better myself and get stronger. In the future I plan to compete in some powerlifting competitions, my first meet being Unions very own private “Push Pull” on April 23rd, 2023. I also plan to eventually compete in bodybuilding competitions in a few years after some more growth. My hobbies outside of the gym include cooking, spending time outdoors, being a cat dad, disc golfing, and watching sports. 


Union fitness is unlike any other gym I’ve ever heard of or worked out at. Not only do we get to work with the awesome and strong community of the north side, but we also get to work with Point Park University and Chatham’s athletic teams. As a young and still learning student in the fitness realm, I’d like to pursue a future career in strength and conditioning, more specifically as a strength coach. Union has provided me with awesome opportunities to help build these skills required to be a strength coach. So far, I’ve gotten to work with both men’s and women’s: soccer, track and field, baseball, lacrosse, and hockey teams. Working with these teams has been nothing but awesome. I love watching a team grow stronger as a whole and closer together as a team through working out and bonding. 


My goal as a future coach is to try to make my athletes truly enjoy and believe that working out is good for them as people not only physically, but mentally. I also would like to help any individual achieve any goal they have set out. I believe physical fitness is an extremely important aspect of human life on earth, the human body is an amazing thing and will find a way to compromise in any situation. You may be a grandparent trying to pick up your grandchildren, a college basketball player trying to increase their speed and vertical jump, or a powerlifter trying to increase their total at the next meet; you should always try to push yourself harder than last time. The weight room doesn’t discriminate against anybody, and exercise should never be seen as a punishment. 


I’ve been extremely lucky to have a mentor like Todd Hamer, who is one of a kind. When we first met, I could tell Todd was a genuine person who wanted to share his knowledge from 20+ years of strength and conditioning experience with all those smart enough to listen. He has been an awesome mentor thus far and has taught me a lot about strength and conditioning and a lot about the importance of interactions with people throughout life. Due to covid, the internet, and many other factors, face to face interactions and experiences are at an all time low. Todd often reminds me to seek out human interactions and the little things in life, even if it’s just asking your cashier or server “what’s your name, where are you from?”. 


I’m so grateful for the opportunity to be here every day of the week at union, and I hope to meet you some time. Please say Hi if you see me! 


-Michael Dowling

The Big 7

Hiya my Unioners and friends of friends,


Sometimes we can get lost in the sauce of training and forget the classic exercises. Some may not even know where to start when building a workout/training program. So let’s take a gander at the 7 fundamental movement patterns that you should include in your workouts, a few variations and the main muscles they work.


The 7 Fundamental Movement Patterns.


  1.  Squat                                                                                                                                                       Squat Common Variations: Air (Bodyweight), Goblet, Front, Barbell Back, Zercher, Safety Bar, & Leg Press.Main Muscles Engaged: Quadriceps, Glutes, Hamstrings, Adductors, Spinal Erectors, Abdominals.
  2.  Hinge                                                                                                                                                       Hinge Common Variations: Barbell Deadlifts, Romanian Deadlift, Trap Bar, Kettlebell Swing, Good Morning, Back Extensions, Reverse Hypers.Main Muscles Engaged: Quadriceps, Glutes, Hamstrings, Spinal Erectors, Abdominals.
  3.  Lunge                                                                                                                                                      Lunge Common Variations: Dumbbell Lunges, Split Squats, Bulgarians, Lateral/ Reverse, Slider, Curtsy.Main Muscles Engaged: Quadriceps, Glutes, Hamstrings, Calfs, Abdominals, (If Holding Weights) Traps, Forearms, Delts.
  4.  Push                                                                                                                                                           Push Common Variations: Barbell/Dumbbell Bench Press, Overhead Press, Push-ups, Incline Press, Push Press.Main Muscles Engaged: (Vertical Push) Deltoids, Triceps, Pectorals, Upper Back, Scapular Stabilizers (Horizontal Push) Anterior Deltoids, Triceps, Pectorals.
  5.  Pull                                                                                                                                                               Pull Common Variations: Chin/Pull-ups, Barbell/Dumbbell Row, Machine Lat Pulldowns, Cable Rows, Inverted Rows.Main Muscles Engaged: (Vertical & Horizontal) Elbow Flexors, Latissimus Dorsi, Posterior Delts, Trapezius, Rhomboids, Scapular Stabilizers.
  6.  Brace                                                                                                                                                        Brace Common Variations: (Isometric -movement / Anti-rotation) Planks, Pallof holds, Weighted Holds. (Isotonic- movement against constant tension) Weighted Sit-ups, Crunches, Russian Twist, Weighted Carries.Main Muscles Engaged: Rectus/Transverse Abdominis, Obliques, Spinal Erectors.
  7.  Locomotion                                                                                                                              Locomotion Common Variations: Running, Rowing, Cycling, Swimming, Sled Pulls, Ski Erg and more.Main Muscles Engaged: Will depend on the modality. Uses can be for Aerobic/Anaerobic conditioning,Work capacity & power/speed development.


These are the 7 Fundamental Movement Patterns you should be working through during your training week. If you want some assistance putting it all together,  stop in and let’s get the pieces put together for you. Perhaps another blog could be on the way explaining how we can mesh all of these movements into our training.

Stay Bumpy My Friends,


Why I Love Teaching Ryde

I started taking spin classes in 2018 at Cyclebar and Urban Elements. When the world shut down in 2020, I was lucky to have access to a Peloton bike and I swear that thing saved me more than once. There’s something about working my heart to the beat of the music that just ignites my soul. When I started teaching at Urban Elements in 2021, I invested in my own Peloton bike and in 2022 when UEC had to close, I was grateful we were able to bring the bikes (and the students/teachers) up the street to Union Fitness. Now-a-days, you’ll find me riding in our UF classes and on my bike home, always finding inspiration to teach my Ryde classes. 


My classes are very music driven ー the cadence (leg speed) is entirely determined by the beat of the music, which is why I put so much care into the order of songs in my playlists. I am a dancer at my core and I’m also a yoga teacher, so I absolutely love sequencing and planning out my classes based on the music. Creating playlists is like an artform for me. I’m constantly on the hunt for new and interesting tracks that take me on a journey. I’m inspired by anything that has a beat, so in my classes you’ll hear a variety of genres including Pop, R&B, EDM, Rock, Hip Hop, and we even had an Emo day! 


Ryde is awesome because it combines so many things that I love: rhythm, music, cardio, sequencing, and strength. You can truly choose your own adventure by turning the red resistance knob to your desired road weight. And the Real Ryder bikes are fun because unlike other stationary bikes (including my beloved Peloton) they simulate a real road-riding experience as they move side to side allowing for a full body workout. You’ll wonder why your core is sore after keeping these bikes stabilized for 30-45 minutes. I highly recommend SPD clips with biking shoes for the best experience. (Ask us instructors about them!) 


When I’m on that instructor bike, mic wrapped around my head and sweet beats blaring from the speakers, I get so fired up. Teaching is one of the reasons I’m here on this earth. My entire goal with these classes is to have fun working up a sweat while increasing strength and cardiovascular fitness. I teach Ryde on Fridays at 5:30 am and 7:00 am and every third Saturday at 8:30 am. I hope you’ll join me on a bike soon! 




P.S. Come early to your first class so we can get you properly set up and run through the basics. There is a bit of a learning curve with these bikes, but once you get it they are so. much. fun.


Don’t Worry About the Fringes

I have been working in this industry long enough to see arguments of all types. I have too often participated in arguments that were not worth my time and have seen great coaches as well as trainers make this mistake as well. Often times it begins with a simple statement such as, “calories in vs calories out is what matters”. This is often where get lost on the fringes. “Calories in vs calories out” holds a lot of truth. But, is it perfect? No, nothing is perfect. Yet, if we don’t get lost on the fringes of this statement then we see how true the statement really is.


KISS & SAID Principles. 


I love these two acronyms. KISS (Keep It Simple Stupid) and SAID (Specific Adaptation to Imposed Demands), cover most topics we feel so inclined to discuss. KISS principle is beyond easy. It is simply just a reminder to not overcomplicate the whole process. If you want to get stronger then lift weights, if you want to lose weight then burn more calories, pretty simple right?


SAID principle is also straightforward. SAID entails that if you want any adaptation to occur then you must make it specific. If you wish to run a marathon then you must run. If you wish to be bench press 500 lbs then you must do some bench pressing. Your body will adapt to the specific demand that you place upon it. This is true in anything that you do. To build on this further, If you want to be more educated then read more and if you want to be more flexible then stretch more.


The beauty of these two principles is that they keep us grounded. If you are keeping it simple and specific, then you cannot get lost on the fringes. It is very easy to see thousands of crazy (often unnecessary) exercises online, avoid these and stick to the basics. So go get some hard work under your belt, while also finding some consistency.


I will leave you with this. There are no life hacks. When someone says, “no one cares work harder”, I want you to remember that I care. As a coach, trainer, GM of a gym, or whatever other hats I wear, I know it is easy to get lost and frustrated in a sea of information. Many times it just takes a mere step back in order to look at the issue again. This allows us to see the solution in a more simplistic manner.  So remember this, when you get confused and want to avoid the fringes of the issue, just take a step back and show up again tomorrow.