Category Archives: Training

How to Improve Your Pull-Ups

Fitness, Training

A common goal that we see here at the gym is being able to do a pull-up.  I mean, what’s not impressive about that, right?  Hoisting yourself above a high bar doesn’t have to be an impossible feat!  Whether you’re currently working towards your first pull-up or working towards 100, here are some things you can do to help improve your pull-ups.

 

Do More Pull-Ups!

The first (and best) step to accomplishing any goal is to practice! And then practice and practice and practice some more. You won’t get a pull-up by just staring at that bar so ahead and get to work.

 

Dead Hangs

The pull-up starts with a dead hang, so it makes sense to start your training here. Everyone, even those with serious pull-up power,  can benefit from these because training your grip leads to a seriously strong upper body.  If your grip is already pretty strong, try incorporating some towel hangs or weighted hangs to really spice things up.

 

Scapular Pull-Ups

Since the pull-up uses predominantly back muscles, scapular pull-ups are a great movement for those having trouble activating their lats.  Your lats should be the first muscles firing in a pull-up.  This exercise teaches you how to hang with straight arms then pull your shoulder blades down your back, mimicking the first lat pull while strengthening your back muscles.

 

Negatives

Negatives are the eccentric or downward portion of a movement and they are a powerful & fast way to see progress. Step on a box or jump to get your chin above the bar then slowly lower yourself until your arms are straight.  For those a little more advanced, try some weighted negatives and lemme know how sore you are the next day!

 

Partner-Assisted Pull-Ups

If you are close to a full pull-up but just cant quite make it there, go grab a friend (or make a new gym friend)! Have them assist you by placing their hands underneath your feet and apply pressure as needed to elevate you higher.  Of course, don’t forget to return the favor!

 

If you need help with pull-ups (or anything else for that matter!) come to one of our strength training classes or sign up with a personal trainer today! May your backs be strong and pull-ups a-plenty.

Benefits of a Morning Workout, UF Edition

Training

Getting up before the sun is hard. I get it! Every morning when my alarm goes off at 4:15am, I briefly want to smash it dramatically into the wall and crawl right back into my warm, cozy bed. And, as if waking up in and of itself wasn’t hard enough, actually garnering the energy to workout is even harder. So, why should you?

 

Look, I know you can perform a google search and have a million-different people give you a million different reasons why it’s good for you like boosted metabolism, improved productivity, improved focus, fewer scheduling conflicts, lower blood pressure, decreased stress, etc, etc. (For real, there are a TON of benefits!)

 

Yes, all of those things are benefits and are totally important. But I’m here to share with you my definitive list of reasons why you should get out of bed in the morning and get your booty to Union Fitness.

 

1. The most important benefit of a morning workout is, of course, getting to see my smiling face first thing.

I’m armed with a pot of fresh coffee and I know how to use it.

 

2. Fatbells, Barbells & Yoga, oh my!
Our morning classes here start at 6:30am. Whether it’s fatbells, barbells, yoga or spin, pick your poison and reap the benefits (see above) all day long.

3. Less laundry at home.
Our shower & towel service here at the gym means less towels to wash at home. As much as we all know doing laundry is so much fun, something tells us that you’ll love saving all that time for something else more important like, uh, burpees!

 

4. No rush hour traffic.
It’s no secret that Pittsburgh rush hour traffic is pretty brutal. Forget the honking horns & the slow crawl towards the city. When you get to the gym early, the days of a long, torturous commute are over. Just like all that laundry, we’re sure you won’t miss this either!

 

5. Make some new friends!
There’s something special in the morning air at UF. Maybe it’s the fact that no one had to sit in traffic to get here but we really do have quite the amazing, friendly & welcoming group of morning gym goers. We’ve seen people who were strangers previously become training partners and there’s nothing more beautiful than a gym friendship.

 

6. Getting to see me in the mornings.
Oh wait, this was already discussed. It’s so important though, it warrants being said twice.

 

Alright, alright so it turns out there are mmmmmaybe more benefits to a morning workout than just seeing me. That increased productivity benefit may mean that you’re more successful at work or more present at home in the evenings with your family. Your boosted metabolism may mean that you’re hitting your goals faster or making healthier choices throughout the day. Lower blood pressure and decreased stress are some pretty fine benefits too. So yeah, this particular list may have ended up being just some added perks but there’s nothing wrong with a couple perks! See you bright and early soon! I’ll be armed with a coffee and a smile just for you.

Five Fatbell Exercises That Will Improve Your Routine

Fitness, Training

 

We’ve been having a lot of fun in our Fatbell Revolution class lately. So much fun, in fact, that we just had to share some of our favorite Fatbell movements with you so you can join in on all the good times!

I have to admit, it’s difficult to pick only five! There’s just so much you can do with a Fatbell and once you pick it up, the possibilities are endless. Here’s our, in no particular order, current favorite five:

 

1. Lateral Walking Swing
Legs, Booty, Arms, Repeat. Side step and swing your way to a new & improved fitness routine. This movement can be deceivingly hard as you coordinate a lateral walk with a Russian swing but it’s well worth it! Trust us when we say your legs, booty & arms will thank you.

2. Figure 8 Swing
This swing is guaranteed to make you feel like a fabulously coordinated fitness superstar! It incorporates a one arm swing with a loop around & in between each leg. Want to get even more superstar-ish? Grab a partner and try smoothly handing off the Fatbell in between swings. In the very least, it’ll be good for a friendly laugh (and hopefully no black eyes. Be careful, friends)!

 

3. Kneeling Windmill
This movement is part mobility, part stability, part strength and a whole lotta badass. Combining hip hinge movement and spinal rotation creates a tough exercise that will challenge the whole body.

 

4. Single Straight Arm Sit Up
Can we say core burner?? Weighted sit ups can be difficult on their own, but add in some unilateral movement and that’s where things get spicy! This movement has the added bonus, of not just core work, but also shoulder stability & strength.

 

5. Split Lunge Swing
Just when you thought lunges couldn’t get any more fun, add a Fatbell! This variation is basically a jumping lunge and swing combined. Your heart rate will go up, your legs will burn and you’ll smile through the sweat because this movement is just plain ole fun!

 

Can’t get enough of these movements? Join us for Fatbell Revolution to practice these exercises and even more!
Monday: 6:30am & 5:30pm
Tuesday: 4:30pm & 6:30pm
Wednesday: 4:30pm
Thursday: 6:30am & 5:30pm

Make the Most of Your Lunch Workout

Diet, Fitness, Meal Prep, Nutrition, Training

 

If you’re lucky enough to be working on the North Side (or even better, right here at Nova Place), we probably see you primarily during our lunch time rush from 11am-1pm. We love our lunch crowd, doing everything from squeezing a few miles in on the treadmill to Olympic lifting to HIIT workouts. It can be a real challenge working out on the lunch hour: you have just about 60 minutes to travel to the gym, change, work out, shower, and get back to work. That’s not a ton of time! You’ll need to plan ahead a little bit to get the most effective workout you can. Here are a few tips to put you on the right track:

 

1. Meal prep!
You might think it’s odd that we’re starting off this list of tips with (more) meal prepping advice, but in this instance, it’s really vital! If you don’t have a lunch prepared for you to eat when you get back from your workout, it’s likely you’ll skip the gym to wait in line at the food truck instead. Spend an hour on Sunday getting your delicious meals together and you’ll have one less excuse when it gets to be noon on Wednesday. Plus, you’ll have the perfect post-workout fuel waiting for you when you get back to the office.

 

2. Have a workout gameplan
The worst thing you could do when trying to get an efficient workout done in less than an hour is to show up to the gym with no plan. It’s really easy to spend 30 minutes stretching and “warming up” when you have no idea what you plan on doing next. There are tons of tools and cardio/strength training programs available online, but here at Union Fitness you also have access to great coaches. Strength Lab+ members get customized programs built just for them and their schedule. We’ll set you up with workouts you can complete in 50 minutes or less, so you can really maximize your results.

 

3. Pack your bags
Here’s another one aimed at giving you less excuses. Make sure you pack your gym bag before you head out to work, preferably the night before so you don’t even have to think about it that morning. The last thing you want is to get to the gym, get your workout in, and then not have any clean underwear to change back into for work! Lay out your clothes and any toiletries you need (that we don’t provide) the night before, and don’t forget your shoes! Since you’re a member at Union Fitness, you already get towel and shampoo service, so this process is even easier.

 

4. Mix up your workout with intervals and supersets

If you’re really struggling to get a challenging workout in during lunch, look into adding some intervals and supersets to your workouts. We use interval training frequently in our U.Fit Bootcamp class because it’s an effective way to burn lots of calories in a short period of time while keeping things fresh and interesting. My favorite from earlier today: 40 seconds of V-ups for your core, 20 seconds of rest, followed by 40 seconds of medball burpees, 20 seconds of rest, and repeat up to 4 times. It’s a brutal finisher that will only take you 8 minutes. If you focus more on the strength training side of working out, try pairing your accessory movements as supersets. Try to switch the body parts being worked so you’re fresh each time. A really challenging superset for endurance athletes and lifters alike pairs single-leg squats (to a box or pad to start) with single-leg Romanian deadlifts. This works your quads, glutes, and hamstrings unilaterally and quickly!

 

5. Make it a habit
My final piece of advice is to be consistent. That goes for everything related to health and wellness, but is especially important when you’re trying to take time to do something for yourself during the workday. Schedule your lunch workout like a meeting, and don’t cancel on yourself unless you’re in really dire circumstances. You are worth it, and it’ll get easier with time. We are always here to help, be it through custom programming or general words of encouragement.

Yoga: Your Friday Detox

Fitness, Training

Yoga: Your Friday Detox

Feeling like you need a long break after this week? Yoga is the secret to a great Friday detox routine. Many have discovered this, but have you?
Over 5,000 years ago, yoga was developed by the Indus-Sarasvati culture. The original purpose of this practice was to develop a habit of meditating. This way people could create physical strength and stamina that allowed the mind to remain calm in many situations. This powerful method of relaxation is what led to what we use today to exercise the body. The history of yoga makes it more than a meditation outlet. It makes it a way of releasing tension not only from our bodies but also from our spiritual lives.
However, the great thing about yoga is that if you are not into the spiritual benefits of it, there is a long list of benefits that can help your overall health and performance.
One of this benefits is improving your flexibility. Flexibility is extremely important because it lowers the chance of injuries and increases physical performance. Stretching can also increase the blood flow in the body and overall nutrients absorbed by your muscles. This type of coordination can improve reaction times, memory and IQ scores. This is due to the action of clearing your mind during a long period.
Through the different yoga motions and sequences, your heart rate tends to increase. This type of reaction is beneficial to your endurance and resting heart rate. As your body adjusts to the movements, these workouts can increase muscle strength on your back. This is important to ensure that you maintain good posture during your workout, especially when lifting heavy weights.
Other studies made by the University of Wisconsin have shown that the prefrontal cortex showed more activity during a yoga session, which can lead to a better mood. These types of reactions your body has can also help you sleep, which leads to being less tiered and stressed.
Now that you know what yoga can do for you, don’t miss out on all the benefits this practice has to offer not only for your physical endurance but also for a better healthy lifestyle.
We hope to see you during our Happy Hour Yoga Fridays at 5:30 p.m.

How to Break a Plateau

Diet, Fitness, Training

 

Plateaus happen when the body begins to adjust to the demands your exercise routine requires of it. Once your body adapts to a fitness routine, you’re not likely to see many benefits until you make adjustments that force your body to move and work in new and exciting ways. Here’s some reasons you may be stuck in a plateau and how to break the pattern:

 

  1. You’re unsure of what changes to make to your fitness routine
    • Follow a program that is progressive
    • Where should you make adjustments? Try changing your sets, reps, weight, the type of exercise you’re doing, your intensity, or the length of your workout
  2. Training Too Hard
    • Are you trying to push yourself from beginning to end during every workout? Your body has probably adapted to this same intensity even if it still challenging
    • If you’re feeling unmotivated or exhausted, it may be time to take a few days off
  3. You need to pump up your workout
    • On the flip side, an activity that isn’t challenging you probably isn’t going to give desired results. Sweat sessions like HIIT or a circuit training class can be a valuable departure from your typical workout
  4. It’s time to work with a trainer
    • If you’ve tried everything to bust through your exercise plateau without success,a personal training is another valuable tool. Even if you can’t afford a trainer on a consistent basis, periodically scheduling a session with an expert can give you fresh ideas, improve your form, help you strategize to achieve your fitness goals, and hold you accountable to your workout schedule
  5. You’re not keeping tabs of your nutrition
    • The kinds of foods you eat could be halting your momentum. Try using a food diary to record how you feel after eating certain meals. A few sessions with a nutritionist can also help you find the right blend of protein, healthy fats, vegetables, fruits, and carbs to create energy-packed meals and snacks to support your fitness goals
  6. You don’t get enough sleep
    • Sleep and fitness go hand-in-hand, so losing sleep can sabotage your diet. To keep the hormones that signal hunger in check. Poor sleep also means you’re less likely to have energy to make it to the gym or the necessary rest needed for your muscles to adequately recover. Bottom line: Your sleep schedule should be as important for seeing workout results as your actual fitness plan
  7. Your goals aren’t realistic
    • Keep things in perspective. Find activities that fit your lifestyle and that you enjoy doing. If you hate running, that’s probably not going to be the exercise that promotes positive change in your life
    • Before you push yourself too hard at a workout you’ve never tried before, start with a beginner class and learn the basics. Don’t hesitate to ask for help or modifications if something doesn’t feel right to you.

 

Remember: your goal is to overcome a plateau and enhance your fitness, not injure yourself or reach a state of burnout!