Category Archives: Training

Tentative #Powerful Schedule

Fitness, State of the Union, Training

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!

 

Zain

Meet the Interns; Michael Dowling

Life Health, Training

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 

 

mwd32@pitt.edu

The Big 7

Training

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,

CeJ

Why I Love Teaching Ryde

Fitness, Training

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! 

 

Kayla 

 

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

Life Health, Training, Uncategorized

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.

2023 Push Pull

Fitness, Life Health, Training

We are excited to host another in house push pull this year. If you do not know what a push pull is I will give you a brief overview. If you have done our push pull in the past we hope to see you back again this year.

 

What is a push pull?

 

A push pull is a shorter version of a powerlifting meet. It is a bench press and deadlift competition (we remove the squat for many reasons). The meet will be run in flights, a flight is a group of lifters, normally 10-15 lifters. Lifters are arranged by first attempted weight. Bench will always be first, and each lifter will lift their opening attempt. After this attempt the lifter will tell the scorers table what their next attempt will be. Each lifter will get three attempts. Once all bench press flights are done we will move on to deadlift. The deadlift is run the same way as the bench. At the end, the winners are announced based on a Wilkes or Dots score. This takes into account bodyweight and total weight lifted.

 

Who should do the UF push pull?

 

Anyone! This meet is open to all gym members and friends of UF. We have had people use this meet as an opportunity to train for a bigger meet, dip their toe into powerlifting, or even just to set a goal and go for it.

 

When is the meet?

 

This year the meet will be held on April 23rd. Lifting will start at 10 AM. Weigh ins will be 8:30-9:30.

 

What is the cost?

 

We will be charging 25 dollars for this meet. We will donate part of the money to a local charity (working on which charity now). We have donations going out this week to the Mario Lemieux Foundation, the Urban League of Greater Pgh, as well as a local women’s shelter. We are open to suggestions on where to donate.

 

Why do the meet?

 

Because it’s there! Seriously, why not come out, have some fun, test yourself, and learn!

 

Todd Hamer

UF’s Wall of Accomplishment

State of the Union, Training

My strong, spunky and spirited Unionites!

 

What would Union be without you? Your dazzling and unmatched personalities make UF the most remarkable place to train in all of Pittsburgh. From here to Mars we couldn’t find a more astounding group of dashing do-gooders. We want to hype up and highlight our members, because this is your gym sanctuary where you lift each other up along with these weights. Well, how much more could you hype us up, CeJ? Hold onto your butts my courageous lionhearted chums. I want to highlight one of your accomplishments that exercise and the gym has assisted you to carry out. If wellness gave you the mental strength to present your artwork, we want to see it. If strength & conditioning provided you with the courage to compete in athletics or college sports, we want to gas you up. If group training provided you to valiantly sign up for your first marathon, lifting meet, show, or any competition, let’s get you on the wall.  Please send a digital picture of one of your favorite accomplishments to jasper@unionfitness.com, and let’s get this Wall of Accomplishments started. If you have any questions, please reach out to me. I can’t contain my excitement to see what our ravishing members bring in.

 

Cheers,

 

CeJ

The Strength Project

State of the Union, Training

Hamer may be making me write a blog on my birthday… but it’s only because we have some very exciting news to share with all of you!

 

Starting January 9th, we are kicking off the 2023 Strength Project here at Union Fitness!

 

What is this “Strength Project” you ask? Here are the details below:

 

  • The Strength Project is a 10-week challenge for members who are looking to explore more of our classes. Entering this challenge will include your chance to win some awesome prizes.

 

  • This 10-week challenge will begin on January 9th and will run until March 17

 

  • During these 10 weeks, you will be tasked with taking at least 30 total classes here at UF
    • The stipulation is that you can take any of our Powerful classes, however we ask that you take at least – 3 RYDE classes, 3 Yoga classes, and 3 Cardio Lab classes total – accounting for 9 of those 30 total classes.
    • We ask that you please be sure to both sign up and sign into each of the classes that you take, so that we can keep track of who was present in each class and make sure to give you the credit that you deserve. If you don’t sign in, we can’t tell whether you were taking the class or not, so you may not have that counted towards your total!

 

  • Everyone who completes the Strength Project will be given a Union Fitness T-Shirt

 

  • Everyone who completes the Strength Project will also be entered to win one of three prizes:
    • 3 Free months of our NEW Wellness Plus membership.
    • 1 Free month of our NEW Wellness Plus membership.
    • $50 Gift Certificate.

 

  • Starting from now until January 8th, you can sign up for the Strength Project on MindBody. It will be set up just as if you’re signing up for one of our classes, and it will be a class sign up on the day of January 8th.
  • Bring a friend! If you have a non-member friend interested in joining us, they can buy in to the strength project for 250 dollars. This will give them 3 months of training. For each friend you bring you will get another entry to win our prizes.

 

We are looking forward to tracking all of your class progress over these 10 weeks and seeing how many you are able to complete! Please be sure to sign up on MindBody and to let us know if you have any additional questions, comments, or concerns.

 

Toria

One Year At Union

Fitness, Training

This month marks the end of my first year at Union Fitness, so I wanted to take this time to speak on the knowledge and wisdom I’ve obtained here, note goals in the upcoming year, and give thanks.

 

The time I’ve spent at Union has given me much in lessons and learning. I learned that trusting in the process is key to progress. Whatever your journey may be, whatever your goals are, and however you pursue happiness, it is crucial that you believe you will succeed. Yeah, sure, it is true that consistency and support will aid you in achieving your goals. Although, without internally knowing that you can/will be better for your efforts, your self-confidence will suffer, leaving room for wasted time and energy in doubting. We are all going to make mistakes, as they are a part of the journey, so don’t doubt yourself. Keep going.

 

The next lesson is something I still struggle to do, but I do see myself getting a lot better at asking for help. I find it tough to do this because, as a survival technique, self-sufficiency has been my default setting when navigating new and old experiences. Though there are places and times for this tactic, no one can do everything alone. Some questions cannot be answered from within; some needs cannot be resolved from our own resources. When you put the work in to understand yourself in a compromised position, you can understand your needs to be met and how to meet them. Then, you can convey your vulnerability to people who are there for you, people that care about you. I know this is easier said than done, but always worth the emotional labor.

 

Making use of the wisdom I’ve assumed this year, I want to keep working to achieve my goals to compete in a full powerlifting meet, acquire certifications in several massage therapy and fitness fields, and continue to seek physical and emotional growth. I have much more to learn, and I’m pretty excited about it all. So, watch out for me!

 

I thank every part of the staff at Union Fitness and all its members for their ongoing support and investments they make in me. I am forever grateful. As this is the manifestation of the beginnings to another great year, all I ask is that you continue to believe in me. We’ve got work to do, and we’ll make it great together.

 

-Malik

Why I Love Failing Lifts

Fitness, Training

We have all heard the quote “we learn from mistakes, not from success.” And when I dissect this quote, I think that part of it is right and part of it is wrong. We absolutely learn from mistakes, but on the contrary, I believe we learn from success too.

 

We learn from mistakes because once we make them, we can figure out what went wrong and improve those missed steps, so we don’t repeat them. But when we succeed, we also learn. We learn what works. We learn what we are capable of and what we need to continue to do to keep succeeding. Both failure and success will always be key parts of our journey, and without the other we cannot continue to grow.

 

I take this approach with my training. When many of us think of a “failed lift” we naturally think of it negatively, but that shouldn’t be the case. For one, failing a lift is proof that we are training to our maximum effort, you’re giving 110%. If you never fail a lift, you know you aren’t getting uncomfortable enough. Uncomfortableness is where we grow, in lifting and in life.

 

My favorite thing about failing a lift, is that once I fail that attempt, I know I can pull apart what went wrong, what I can fix, and when I can attack that weight again with a better chance to be successful. That weight isn’t going anywhere, it will be there when you’re prepared to challenge it again.

 

I also love when I fail a lift, and somebody in the gym who is stronger, has been training longer, and is more knowledgeable than me can tell me exactly where I went wrong and how I can fix it. The best part about lifting is we always have room to get better and continue LEARNING, and that growth never stops. We keep fighting the battles and we continue to win as we get stronger and as we continue our journey. When you find yourself no longer failing lifts, you are too comfortable. Learn from your success and learn more from your failures.

 

Take pride in the failed lift, it means you’re pushing for more. And to me, that is elite. 

 

 

Maria