Updated Class Schedule

 

Hello people of Union Fitness! I’m sure by this point you’ve all had the opportunity to take a peak at our new Total Performance Lab. This is the new permanent home to all classes that we have to offer at Union Fitness! As before, this space is open to all UF members outside of class hours so feel free to take advantage of the newly renovated space! Below are the class descriptions including our two new classes, KB Strength and Flow, and Recovery Lab.  Make sure to sign up online or on the UF app!

 

#Powerful

Strength is never a weakness. Our #Powerful class is designed to teach you how to make the barbell work for you. Squats. Bench press. Deadlifts. All the oldies but goodies that make you feel like you can wrestle a bear (not recommended). Do you want to make that trip from the car to the kitchen with all your grocery bags in hand at once? Yeah, we can do that for you.

 

Blitz

This is a thirty minute lunch time lifting class. This class is entitled blitz as it should be happy, fast, and still give you a great workout. Come by during your lunch break and get strong with BLITZ!

 

KB Strength and Flow

A perfect balance of strength and flow. This class will challenge strength, endurance, and movement. Your 30 minutes will include KB and bodyweight strength training, complexes, and movement flows.

 

Cardio Lab

This cardio class will get you moving, sweating, and feeling ready to conquer your day! We use various cardio machines, kettlebells, fatbells, medicine balls, and body weight exercises to get you feeling stronger and better than ever. 

 

Core and Restore

Gently mobilize the body, strengthen the core, and focus the mind through slow, intentional stretching and movement. This class integrates foundational core exercises to support posture, stability, and overall mobility. It’s ideal for beginners, those easing into movement, and providing recovery between workouts.

 

Yoga: Vinyasa

Vinyasa is a flowy style of yoga that connects breath to movement. Postures may be held for 3-5 breaths, and special attention is paid to the transitions between shapes. Flows range from slow and mindful to strong and powerful, with options for all skill levels along the way.

 

Recovery Lab

This 30 Minute class will focus on full body mobility and recovery exercises. Dedicate a short amount of time with this class to allow your body to recover and move better through all planes of motion in the long run!

Over the last 3 months we have been hosting fitness classes for our friends at Crisis Center North and we are super stoked about this partnership and cannot wait to continue to share all the good that CCN is doing in our community! So save the date and sweat for a good cause on November 3rd from 6-7:30pm! 

 

Tristan, Ashley and Hannah will lead everyone through a 1 hour bootcamp. We will kick off the event with an introduction of CCN from the staff who support the center and then after the bootcamp we will hear from some DV survivors to tell their personal stories of resilience! 

 

The mission of Crisis Center North is to empower victims of domestic violence and cultivate attitudes and community behaviors that break the cycle of violence.

Crisis Center North is a 501(c)(3) non-profit counseling and resource center that provides services to victims of domestic violence and their loved ones in northern and western Allegheny County via counseling, therapy, case management, legal and medical advocacy, and economic empowerment services. In addition, the Center provides community training on topics related to intimate partner violence and teen dating violence, as well as prevention education programming to local schools.

Impact of CCN’s Services: Last Year’s Statistics

• Provided 25,204 life-saving, trauma-informed direct services to 2,122 victims of domestic violence and their children.
• Engaged 14,473 youths through 679 school-based prevention education programs in Allegheny County school districts.
• Provided domestic violence training to 1,884 professionals and community group members.

 

Sign up at the front desk/UF app (North Side Pittsburgh Yoga Class, Spin Class | Pittsburgh Fitness Classes – Schedule) to save your spot, this bootcamp is a pay what you can fundraiser with a suggested $25 donation per person. All proceeds go directly to Crisis Center North to support their mission of providing resources and advocacy for individuals and families affected by domestic violence. To donate, visit crisiscenternorth.org, click on the donate button and donate $25 or any other increment of choice. We hope to see you there!

 

Let’s show up and get our sweat on for Crisis Center North, mark your calendars, 11/3 from 6-7:30pm!

 

Want to get more involved with CCN? They are always open to help from local volunteers and will provide all the training they require to be most comfortable and competent in the volunteer position. For more information on becoming a CCN volunteer, please email info@crisiscenternorth.org. 

 

Want to support CCN but cannot attend the Friendsgiving Bootcamp? Don’t sweat, attend their PAWS Walk event this Sunday 10/26 from 10am-1pm with your dog(s)! 100% of the proceeds from this event will go directly to the PAWS program.

 

The PAWS program through Crisis Center North has evolved into a highly successful service offering four distinct components, including:

1. assisting and providing emotional support and comfort to victims during trauma-informed counseling/therapy services (i.e., animal assisted therapy);
2. accompanying domestic violence (DV) victims in Allegheny County courtrooms to help them face their perpetrators during Protection From Abuse (PFA) hearings and help find legal recourse;
3. an educational component for local veterinarians and animal service providers designed to address the intersection between animal abuse and IPV; and, 
4. emergency animal care stipends for pets of families impacted by DV.

 

Register for that here: https://runsignup.com/Race/PA/AllisonPark/PawsForDomesticViolenceVirtual5K

Union Fitness Launches The Northside #Powerful Program

 

Union Fitness is proud to announce the launch of The Northside #Powerful Program, a brand-new initiative designed to celebrate growth, grit, and giving back. This 3-month free personal training program will be awarded to one local Northside resident who is ready to rise, rep for their community, and commit to positive change.

 

This program is about more than fitness. It’s about uplifting a neighbor who’s dedicated to personal growth while also making a difference for others. Whether you’ve overcome challenges, are working on your mental health, or are simply motivated to take your next step forward, this opportunity could be for you.

 

Eligibility:

• Live in the Northside
• Show commitment to self-growth
• Actively give back to the community (through volunteering, mentoring, caregiving, or contributing to local causes)

 

Application Period: October 1 – November 30, 2025

• The selected winner will begin their journey in January 2026.

 

What’s Included:

• 3 months of Personal Training Membership (2x per week)
• Unlimited gym access & classes

 

If you or someone you know is ready to grow stronger, both in and out of the gym, we encourage you to apply. Let’s highlight the incredible resilience and altruism of the Northside community together.

 

Applications open October 1st, apply at www.unionfitness.com/northside-powerful/

As we move deeper into this training cycle, you’ll start to notice a shift in the way our workouts are structured. While we’ve been focused on hypertrophy building muscle and volume through moderate rep ranges the coming training blocks will begin to introduce lower rep schemes with heavier loads. This transition marks the beginning of the merge between hypertrophy and true strength training, where you’ll continue to build muscle but also start dialing in your ability to move heavier weight with precision and control.

 

This intentional shift will set the stage for our end of October strength testing, allowing your nervous system to adapt, your technique to sharpen, and your confidence under the bar to grow. Expect to see fewer reps, more rest between sets, and a bigger focus on quality over quantity all in preparation to push your limits and hit some serious PRs when the time comes.

 

UF Unlimited members, if you haven’t already don’t forget to log into the Teambuildr website. This is a great training aid for members attending #Powerful. On the website you will be able to see upcoming workouts and log your numbers and weights! Reach out to myself or any of the full-time staff if you need help setting this feature up!

 

Class Schedule

Monday: 6:00 AM, 5:00 PM, 6:00 PM

Tuesday: 6:00 AM, 7:00 AM, 5:00 PM, 6:00 PM

Wednesday: 6:00 AM, 5:00 PM, 6:00 PM

Thursday: 6:00 AM, 5:00 PM, 6:00 PM

Friday: 6:00 AM, 7:00 AM

 

-Tristan

Foam rolling has become a staple in most gym routines either as a warm-up ritual or a post-workout cooldown. Research suggests that self-myofascial release (SMR) using foam rollers can offer short-term benefits like reduced muscle soreness and improved range of motion. A 2015 study published in the Journal of Athletic Training found that foam rolling after intense exercise decreased delayed onset muscle soreness (DOMS) and helped athletes maintain performance levels in the following days. It’s no surprise that many athletes swear by it!

 

However, the science isn’t fully sold on foam rolling as a performance enhancer. Meta-analyses, including one published in Frontiers in Physiology (2020), report that while foam rolling may feel good and support mobility, it doesn’t significantly improve muscle strength or power output. In other words, it’s unlikely to make you faster, stronger, or able to lift more weight on its own. But here’s the catch, if it helps you mentally feel more prepared, relaxed, or in tune with your body before or after a workout, there’s real value in that. Sometimes, just feeling better is reason enough to include it in your routine so go ahead, roll it out!

 

-Tristan

When you hear the word plyometrics, you may think of athletes and how they do this as part of their training for them to perform to the highest level. In many cases this is true, yes athletes do a lot of plyometrics as part of their training, but what is not recognized or thought of is the importance and the benefits of this skill for NARPS (non-athletic regular person). When addressing plyometrics we should consider it as a skill rather than an exercise. This activity requires the greatest amount of force in the fastest amount of time, and for it to have a beneficial eNect on our training, it must be performed correctly.

 

To understand the mechanisms of Plyometrics we need to understand the Stretch Shortening Cycle (SSC). The SSC is the eccentric mechanism of the muscle before the concentric mechanism, ultimately leading to the desired movement. In simpler terms, during the eccentric phase the muscle is elongating and stretching, building up tension and energy. Following this there is the amortization phase, which is the transition phase and is critical for maintaining the power and strength built up in the eccentric phase. Finally, the concentric phase, which is when the muscle contracts and shortens, using the built-up energy from the eccentric phase to perform the desired action. The greater the SSC and stretch of the muscle, the greater the force, power, and speed of the muscle to perform the action. To simply this idea even more, think about a spring, the greater compression/loading of the coils of the spring, the greater the springs’ ability to react and expand.

 

So, what is the link between plyometrics and the SSC? During any plyometric we are trying to build up the greatest elongation of the muscle to produce the greatest force but doing this with repetition. With repetitive practice of plyometrics, it will result in a greater storage of energy, enhanced involuntary neural reflexes, greater muscular pre-activity and working range, and increased motor coordination –ultimately, allowing the SSC to have greater capabilities. With consistent practice there will result in many benefits with plyometrics including increased strength, power, balance, agility, and coordination.

 

Now that we have covered what plyometrics are, how can you implement this skill into your training and into your life to stay physically active? A lot of people think of throwing medicine balls and jumping onto boxes when they think of plyometrics. These are all plyometrics but there are a lot of alternative types that can be performed. Both athletes and NARPs can perform less aggressive skills such as step ups, pogo jumps, squat jumps, single leg jumps, and many more that don’t require additional equipment. Plyometrics, in addition to generating more strength and power, will also increase your heart rate which is very beneficial for cardiovascular health!

 

Understanding the benefits, mechanisms, and importance of plyometrics in training is critical whether you are an athlete or someone prioritizing your health. Acquiring the proper knowledge and guidance to perform his skill will result in greater development of the SSC, and therefore overall muscular strength and power.

 

Kaitlin

The Placebo Effect is a commonly known phenomenon where an individual’s condition is improved by use of a treatment that has no real effect on its own. In the realms of athletics and fitness, Placebos are becoming recognized as a method of enhancing performance with compelling research being published to back them up.

 

In a 2023 study coming from Norway, a mix of forty male and female athletes (national and club level soccer and handball) were split into a treatment and control group. The two groups were given a 10 week training intervention with the treatment group being informed that they had each received an individualized program meant to fit their needs when in reality, both groups received the same programming. What was found at the end of the 10 weeks was that the treatment group increased their 1 rep max on barbell squats by 5.7% compared to the 0.9% of the control group (1). However, these results are not purely limited to strength training. Another study published back in 2007 from the U.K. employed six well trained male cyclists to perform two baseline 10K time trials and three experimental 10K time trials. In the experimental trials, the participants were randomly assigned treatments of either a placebo, 4.5 mg of caffeine per kg of body weight, or 9.5 mg per kg. However, participants were administered the placebo on each trial and the results that were produced suggest a performance improvement that correlates to the dosage of caffeine that participants believe they were ingesting. Overall, there was a 1.3% increase in power output for the 4.5 mg per kg dosage and a 3.1% increase in the trials with a 9.5 mg per kg dosage. Along with that, there was even a 1.4% decrease in power output in the group who knew they had ingested the placebo (2).

 

These studies demonstrate the effect placebos can have on an athlete and show the power of the mind in regard to performance. The mental and emotional aspect of any physical activity is often just as or if not more important than the physical aspect and learning to harness the mind properly can greatly aid in an individual’s ability to pursue their goals and fulfill their potential in whatever sport or physical metric they desire. While the use of a traditional placebo may not be very practical in most fitness related settings and scenarios, a positive mindset and self-affirmations can mimic this effect. Even though it may come across as cliche, believing in yourself and your abilities can make all the difference and induce changes in brain chemistry that translate to improvements in strength, speed, and endurance.

 

What may be even more influential for physical performance than placebos are their cousin phenomenon known as nocebos, which are essentially the opposite. Similar to the results found in the study focused on cyclists, the belief that a worse outcome will occur only increases the probability of it happening, so avoiding negative thoughts and expectations of failure is absolutely vital.

 

How can all the information be applied? As stated earlier, confidence is key. That is not to say that everyone should always expect immediate success because this mindset will only leave you let down at some point. What’s more important is to visualize the process that will lead to success and avoid nocebos and negative thoughts that may diminish performance. Always understand failure is a possibility, but by no means invite it in. Be confident in your abilities and look only to perform at your own highest standard regardless of what the result may be after. In short, hope for success, but prepare for failure.

 

(1) Lindberg, K., Bjørnsen, T., Vårvik, F.T. et al. The effects of being told you are in the intervention group on training results: a pilot study. Sci Rep 13, 1972 (2023). https://doi.org/10.1038/s41598-023-29141-7

(2) Beedie CJ, Stuart EM, Coleman DA, Foad AJ. Placebo effects of caffeine on cycling performance. Med Sci Sports Exerc. 2006 Dec;38(12):2159-64. doi: 10.1249/01.mss.0000233805.56315.a9. PMID: 17146324.

 

Hello UF! A topic that I found to be extremely interesting was the benefits behind foam rolling and how we can utilize it to obtain the best results. First and foremost, for those who may not know about foam rolling; it is a self-induced massage that occurs by rolling the muscles out on a foam cylinder. This practice is commonly done by athletes and others to reduce tightness/tension found in the muscles.

 

When your muscles feel tight and sore, foam rolling has been used to apply pressure to those areas to create a myofascial release. This occurs by stimulating blood flow to those areas which will ultimately lessen tension and any lactic acid buildup (contributing factor to soreness). Post-rolling, many people have found an increase in range of motion because of its ability to rid knots and lengthen those muscle spindles and fibers. Things to avoid when foam rolling include rolling over joints, which can increase inflammation in those tendons and ligaments in the surrounding areas. Also, avoid rolling over the same spot for too long or focusing too much on the same sore spot. Is it important to take your time and not use too much pressure.

 

After looking into various sources on how we can foam roll to avoid injury and get the most results, it is stated that foam rolling should occur prior to exercise and after a series of stretches were completed. These stretches include static or dynamic which will release any tension that is present allowing you to really lengthen those muscles out. Doing stretches beforehand will help improve flexibility, support recovery, and maintaining muscle health.

 

Thank you for using your time to expand your knowledge on my topic. I hope to see some of you trying this out!

 

Meech Butler

For the past few years, my main form of exercise has been lifting weights and doing moderate-intensity cardio. Though I still love doing these things, I have recently added something new to my routine: hot yoga. I had been a couple of times prior, but within the past few months it has become a staple in my week. I think that the reason I got into it was partially because of a class I took this past semester, Yoga and Pilates Instruction. My professor, Dr. Sally Sherman, is a successful, impressive, wonderful yoga instructor and human being. I loved learning from her and practicing with her so much that I wanted to keep yoga in my life even after I was doing it for class credit.

 

In addition to being a nice break from my usual exercise routine, hot yoga is an extremely
beneficial practice for other reasons as well.

 

First, I’ll list some of the physical benefits.

 

1. Enhanced flexibility: The heat helps to warm up the muscles, making them more elastic
and assisting the body to move into poses more smoothly and safely.

 

2. Increased calorie expenditure: The heat can elevate the heart rate more than a regular
yoga class, causing more calories to be burned.

 

3. A cardiovascular workout: In addition to challenging strength and flexibility, hot yoga
forces your body to pump blood to cool you down, challenging the cardiovascular
system.

 

4. Detoxification: Sweating helps to release toxins from the body.
Next, here are some of the other health benefits, both mental and otherwise.

 

 

 

1. Stress reduction: Yoga is a mindful practice that promotes relaxation and meditation.

 

2. Mood enhancement: The practice releases endorphins, chemicals that elevate mood
and combat anxiety and depression.

 

3. Boosted circulation: Heat causes blood vessels to expand, improving circulation and
delivering oxygen and nutrients to muscles and organs.

 

4. Better lung capacity: Breathing techniques practiced during hot yoga encourage
controlled, deep breathing, benefiting respiratory health.

 

Hot yoga has been so beneficial for me both physically and mentally for the past few months, to the point where I plan on becoming a certified instructor. I strooooongly encourage anyone and everyone to try it! 🙂

 

Thanks UF!
Mary