Music has always been a big part of my life. Growing up, I remember my dad letting me sit on his lap while we would drive down the road to visit my Aunt. I was only a few years old at the time, but I distinctly remember the songs on the radio, and he would be singing every word. My dad was one of four children who grew up on a farm in southern Delaware. He and my Uncles were very close growing up, along with his cousins and all of their friends. I’ve heard so many stories over the years about them jumping in a van and driving states away just to see Creedence Clearwater Revival, Steve Miller Band, The Eagles, Bob Seger, and many other bands play live in concert. Apparently that was the thing to do back then. I envy them for that.

As a young teenager, my dad and I would spend every weekend out in our garage working on our 1970 Mustang. We would still listen to those same songs that he continued to hold onto from his younger days. I didn’t mind at all, but I would always laugh under my breath, making fun of him in my mind. I had no idea that I would turn out to be the same. That I would also find those songs that I would hold onto. I’m 31 years old now, and although my taste in music has changed slightly over the years, there will always be certain songs that hit a little deeper and put me in a different state a mind, especially when it comes to training. Everyone knows what I’m talking about. Those songs that you can always go to for that extra push, when you need to dig deep for those few more reps or when that extra weight goes on the bar. It’s a hard feeling to describe, but it’s one that you feel down in your bones. Nothing beats it.    

Here is my ultimate training montage. What’s yours?

Warm-up: 

1. Fortunate son: CCR
2. Mama said knock you out: LL Cool J
3. Hells bells: ACDC

Heavy sets:

1. Fire Woman: The Cult
2. No leaf clover: Metallica
3. Victory: Diddy

Accessory work:

1. Dead but rising : Volbeat
2. Where the hood at: DMX
3. Still Dre: Dr. Dre

Conditioning work:

1. Like a stone: Audioslave
2. Sleep now in the fire: Rage against the machine
3. King nothing: Metallica

Hello my magnificent mates!

If you follow me on The Gram @jasper_c53 (shameless follow plug) you may have remembered one of my first Teach Me Tuesday episodes on the magical, majestic health pill, better known as promenading, ya know, taking a stroll, marching around, a good old fashioned jaunt or for you purists…walking!

Taking regular walks can deliver many physical & mental health & wellness benefits.

Walking can help prevent, control or decrease: Heart health problems, high blood pressure, type 2 diabetes and high-stress levels.

Walking can help improve: Overall mood and happiness, balance and coordination, boost immune function, get the creative juices flowing and increasing muscle and bone strength.

Want some tips to get those boots moving…Here ya go! Make walking more enjoyable by:

• Walking with friends (6ft apart for now) or listen to music or a podcast (I’ve been on beer history podcast as of late).
• Start slow and build up your walk time.
• Keep your route fresh but always walk in a well-lit area and let people know where you are going to be.
• If you miss a walk, no biggie homie, all is well and just remember how good walking makes you feel physically and mentally.

There is so much to see out there and walking is a great way to see it at your own pace while you grab a little exercise and boosting your wellness.

So when you’re feeling blue- Take a walk.

When you’re energy is crashing- Take a walk.

When you’re feeling sluggish after a meal- Take a walk.

When you want to take control of your wellness- Take a walk.

When you need some time to think- Say it with me now…Take a walk!

When you want to catch some rays and see some sights- All together now…Take a walk!

Cheers my fine strutting friends!

-CeJ

I’m not going to lie, writing about anything training related is particularly challenging during this time but I wanted to follow up after Todd’s initial blog post about why we train. I think it’s important from a coaching perspective to understand that sometimes we face things in our daily life that throw us for a loop. From an athlete perspective I see no light at the end of the tunnel, it’s almost as if those two identities are very separate sometimes. It’s a plug and play situation, when the coaching mentality demands me I’m there but when I get to be an athlete the tables turn.

Let’s first understand why I’m feeling this way:

It’s no secret that what we are going through in our daily lives has literally turned all of us upside down. I actually went probably 3 days without contact (except for work related purposes) with anyone outside my house, it was pretty lonely and I felt isolated. Now one could argue that I’m doing it to myself, that obviously people would talk to me if I reached out and I am aware of that yes but thats besides the point. A good friend of mine sent me and article this past week and it talked about “grief” and how it relates to our current lives.

We are all technically grieving the loss of our freedom to live the lives we’ve been blessed to be able to live up until this point. Our new normal is very different than the normal we were immersed in before and now we find ourselves trying to make sense of it all. It’s almost like a bad breakup, I want to lay in bed all day watching Netflix on my laptop with a bottle of wine while I demolish a whole pint of Ben & Jerrys. I have no drive, no motivation, I’m just okay.

Now let’s find out how we manage these feelings:

Training has always been my go to when dealing with inner issues or to deal with things that life throws my way but training looks a lot different now. I used to use the drive to the gym to blast my music as loud as I wanted and get pumped up for my session now I roll out of bed, throw my workout clothes on (which is also similar to my entire wardrobe) and walk out my front door to what is now my gym. The first week we were in quarantine I didn’t really workout and I drank a lot of wine, it was really hard to find a new routine and I was very irritable. 

It’s hard going from having access to so much to now being forced to do what you can with what you have. It’s a perspective I’m still getting used to but I do not take what I have for granted. I’ve slowly worked myself into realizing that this is a time to be working on skills that are weaknesses for me and focus on building a stronger back and upper body (two things that have caused me a great deal of issues this year alone). Even though training doesn’t seem like training anymore, it’s still training. I still have a coach, I’m still working towards being the best me I can possibly be and I’m still moving my body. These things have not been taken from me and as more days pass my motivation to train will come back. 

From an athletes perspective most of you can understand what I’m going through but when my coaches brain kicks in it fights with that other part of me. In regards to that I have a patch on my vest that says “hard work pays off” and as a coach I want to grab myself and tell her that this is a time in your life when it all matters. We all have defining moments that we can remember clearly, situations that have shaped us into who we are and this is one them. Being in quarantine is going to separate people and it’s already happening now, you have to ask yourself, what kind of person do you want to be when all this is said and done?

So we’ve reflected, what now?:

Understanding how you are feeling is the first step, second is learning how to manage those feelings without them taking hold of your life and the last step to simply put it is to live. Both sides of me are important and will play significant roles in how I move through this defining moment in history. The biggest take away I have from all of this is that there is no giving up, I mean honestly being in quarantine is the easiest thing I have gone through in the past year. I’m not going to open up that can of worms but reflecting on all of this, I have a lot to be thankful for and three of them being, my family, relationships and health. 

Now, I’m certainly losing my words as I reflect on everything I’ve written above. As I said before, motivation is lacking in all areas of my life and the only way to move through it is to recognize it. I suppose what I’m saying in a few short words (even though it took this entire blog to understand) is that it’s okay to grieve the loss of life as it was but we cannot let ourselves fall into a vast pit of emptiness. Let yourself feel, let yourself mourn but know

that day by day you need to to invest in yourself and use this time for growth.

Much love,

J

In the year 1913, Webster’s Dictionary defined Strength as “The quality or state of being strong; ability to do or to bear; capacity for exertion or endurance, whether physical, intellectual, or moral”. One hundred and Seven years later, and the same still holds true. Strength is how our grandparents built cities and towns, were able to make it through the Great Depression and World Wars, and how our parents were able to bring us into this world and raise us into decent human beings. Today, we are faced with our own challenges, obstacles, and adversity to overcome. The absolute best way to make it through unscathed is to be strong, physically and mentally. 

Being strong gives us the ability to make it through scenarios and situations that we typically might not be able to get through. When it comes to our physical abilities, strength is the absolute foundation for all other aspects of growth. Below is a list of six things that you will benefit from being physically strong.

1. Being stronger (duh): Obvious, yes. Although there are few things that compare to the feeling of being stronger than you were yesterday.

2. Building muscle: By building strength, you have a greater ability to build more muscle mass. 

3. Burning fat: A stronger muscle has the ability to burn more body fat. This is due to the metabolic requirements needed to keep that muscle working and provided with energy.

4. Having strong bones: Strength is shown to have a direct correlation with bone density and strength. When the muscles are put under stress to get stronger, so are the bones in order to provide structure and support.

5. Injury prevention: Through building total body strength, we are essentially “bullet proofing” our bodies. If we fall down the stairs, we have a better chance of coming out unscathed due to our conditioned and strong muscles and bones.

6. To be better prepared for what life throws at you: Josh Bryant defines this as being Jailhouse Strong. This is having the physical ability to make it through any physical challenge that you might find yourself in. Regardless of if it’s in the gym or out in the real world.

It’s no secret that being physically and mentally strong go hand in hand. There’s a very good chance that you have even experienced this first hand at one point or another. Often times, the challenges that we are faced with in the gym through working towards our goals also help us to do the same in our everyday lives. Remember how it felt when you lifted that weight that you didn’t think you could, or made it through that workout that you thought was impossible? Remember how you felt like you could do anything once you left the gym after that training session? Well, it’s because you can. The same principles that we use to get better in the gym are the same ones that we can apply to your everyday lives, relationships, jobs, etc. Below is a list of 5 things that we experience throughout our life that will become easier through strength.

1. Setting and achieving goals: Being strong builds confidence, and confidence gives us the drive to achieve great things. As we build physical strength, we understand that we can apply those same methods and steps to achieve our personal goals. 

2. Working through obstacles: Being strong means not giving up. We have all experienced many obstacles throughout our lives, and will face many more. Through strength, we understand that by not quitting when things get hard, we will eventually make it through the other side.

3. Navigating detours along the way: Unfortunately, there’s no GPS for life. It can be very easy to lose your way at times. Being strong allows you to find direction in even the most difficult times.  

4. Overcoming adversity: As we get stronger, we have the ability to become more comfortable with being uncomfortable. David Goggins refers to this as “embracing the suck”. When you have built a foundation on strength, you understand that you can make it through any situation placed in front of you.

5. Being a rock for those around you: I believe that we are all put on this earth to help each other grow and become better versions of ourself. There will be times where you feel as if the world is coming down around you. The strength that you build through your trials should always be used and passed on to help those around you. 

A wise man once said, strength is never a weakness. This may begin in the gym, but it goes far beyond. Be strong for yourself, be strong for those around you, and be strong for life.   

Hello my hungry hungry hidden comrades!

I wish you all well and that your pantries are stocked with some solid nutritious treats and supplies.

Here have been some of my favorite go to meals and snacks while we’ve been away. These delightful chows are good, good for you and easy as putting away your weights…yeah I’m looking at you over there!

Zucchini Fries:
Ingredients; zucchini, egg, Parmesan cheese, garlic powder, pepper, salt, oregano, breadcrumbs (optional) and your favorite jarred or if youre fancy, homemade tomato sauce.

Directions: Slice Zucchini into fry shaped objects- toss them in a bowl with a few cracked eggs- toss the egg & zucchini into another bowl with the  dry ingredients above- toss the total creation into an air fryer or oven and let the bubs cook for 8-12 minutes. Serve on a plate with a side of sauce and BOOM!

Tuna & Muffin Sammy:
Ingredients; Canned tuna, English muffin or favorite bread, light mayo, pepper and then your favorite toppings. We added avocado, pickles and tomatoes for an extra punch of flavor.

Directions: Toss your tuna in a bowl with some light mayo- toast your carbohydrate vehicle of choice- add all your ingredients on top and WHAMMY!

Avocado Toast:
Ingredients; avocado, feta cheese, cherubs/little tomatoes and basil leaves.

Directions: I think you got this one covered…KRUNCH enjoy some lunch.

Spicy Everything But The Kitchen Sink Shrimp Soup:
Ingredients; Shrimp, olive oil, zucchini, tomatoes, mushrooms, carrots, hot peppers, corn, garlic, tomato sauce, crushed tomatoes, vegetable broth & avocados.

Directions; In a soup pan heat up some olive oil and toss in all your vegetables and herbs to saute- add in the veggie broth, tomato sauce and crushed tomato to the pan and simmer for 10 minutes- dump in your 1-3lbs of raw shrimp and continue to boil for 5-8 minutes until the shrimp bubs are cooked. Pour this into your favorite bowl, add some avocado and or sour cream to the top and you got yourself a powerhouse soup…..SHHHAAABAMMMM!

Have some fun and makes these special by putting your own spin on these Bumpy recipes.

Enjoy my Friends,
Cheers- CeJ

I’ve been lucky enough in my life to have many smart and strong training partners. I’m convinced that the best thing about training is the people. So many people have helped me on my journey, and I know that I’m not in any way an island. I’m only as strong as those around me. 

Union Fitness (UF) has one of the greatest training environments that I’ve ever seen. Last year, UF had 46 members compete in powerlifting and many others compete in other events. Throughout my training career, I’ve competed in many Strongman competitions as well as powerlifting meets. I know how training for something can change how you see your daily habits. When getting ready to train, we will plan when we eat, rest, and take in caffeine as well as many other mundane daily chores.

It’s the team

The reason that we all do this isn’t for that brief moment on the platform. We do this to be a part of something bigger than us. We pay it forward every time we spot, teach, or coach anyone in a training session. We learn that even the best laid out plans sometimes fail. I only bombed out of one meet and it sucked. I was happy that Louie Simmons did give me three white lights that day. I’ve seen many great lifters bomb out of meets when I know their training went great up until that day. But I’ve also seen all their training partners there to support them during that time. We are a family when it comes to training. 

How many times have you entered the gym without your head in the game? You aren’t feeling great. You had a bad day at work or had an argument. Then you begin training and one of your training partners changes your view immediately. For me, this more often happens when I see a lifter fight through a rep or attack a set and I snap out of my funk and say, “If they can do it, why am I being soft?” Other times, someone believing in me as much or more than I do can change that view for me. 

Strange times

During this time where we can’t come into the gym or get together and train, we must learn to adapt. As Charles Darwin said, “It is not the strongest of the species that survives, nor the most intelligent; it is the one most adaptable to change.”

We must now find a way to push each other and ourselves in order to reach our goals as well as aid all others to have success. Social media has shown us both the best and the worst of humanity. We can now use this to connect to one another and help one another. Here at UF, we’re hosting live Instagram workouts consisting of home workouts and different exercises that you do while home. I hope this helps keep some normalcy to your (and our) lives. 

In order to adapt, we must feel uncomfortable, so allow this discomfort to enter our lives. If you need help, reach out to a friend or reach out to us at UF and we will help you get through this just as we would if we were in the gym helping you get through a set. We will be stronger for this. It won’t always be easier, but we are stronger together. 

Keep on keeping on, and remember—we’re all here to support one another. Reach out, be active, and let’s get over this stronger than before.

By day 4 of quarantine my new reality was setting in. I was feeling bad for myself because I couldn’t train how I wanted to, therefore leaving me with zero motivation to do anything active, and all of the guilt from sitting around and eating.  After talking with my friends and reflecting on the feels, I came to a few realizations. 

• Without being able to train, coupled with the high stress of a pandemic, I was headed towards an anxiety and depression ridden spiral, fueled by constant body guilt/food guilt.

• I felt dumb, awkward, and embarrassed just thinking about working out at home – which then led me to imposter syndrome. How could I teach classes & train 12+ hours a week, but give up so quickly at home? How could I be embarrassed about my partner seeing me workout, when I train in public all the time? Am I even worthy of being a “fitness professional” if I can’t exercise without being at the gym?

• The gym helps me escape from the never ending chatter in my head – a place with no other distractions (except dance breaks). Working out in my living room did not have the same effect. I felt awkward and out of place, like my furniture and my pets and my plants were all judging me. I figured out that it wasn’t just about training, it was about having somewhere *to go* to train. 

Project Home Gym

#1 Make a space – A place where I feel mentally and physically ready to exercise.

✔ Clear out corner in spare bedroom

✔ Organize and set up equipment

✔ Arrange plants and roll out yoga mat

(Note: Use whatever you have, even if it’s just a yoga mat or towel. The physical space is what counts.)

#2 Make a plan – A routine that makes exercising at home feel more natural.

✔ Workout with @toddhamer1 at 12p to warm up

✔ Workout on my own for an additional 30 minutes

✔ Document the workout on my calendar (and by not-so-humble bragging about it to my training partners, that I miss dearly)

#3 Make friends – People who can hold you accountable and support you.

✔ Sara, Nicole, Molly, Terry, & Maggie (Sry not sry for the workout texts)

✔ Ham the man #weekdaywarriors

✔ Myself (Minimize negative talk. Give myself grace because it is okay if I gain weight, miss a workout, etc.)

After completing “Project Home Gym” and reflecting on how to write this blog, I realized that I wasn’t the blob, failure, or imposter that I felt like during Week 1 of quarantine. Writing things down helps me feel like I have accomplished something (see #2 – Make a plan), so here is my training log for the first week of quarantine. 

If you are looking for some ideas, here’s what I did on my own:

Day 5 

20*-15*-10*-5 

Squat+lunge

Jumping Lunge

Jump Squat

Mtn Climber

Inchworm in place (no push up)

Day 6

3X

10 KB RDL 35# per hand

10 KB Floor press 35# per hand

10 KB overhead leg raises 25#

10 KB around the world per side 25# 

* Iso Interlude of

• :30 plank 
• :30 boat
• :30 superpeople hold
• :30 wall sit

THEN

3X

10 curls 10# per

10 FR squats

10 OHP

10 suitcase lunge (total)

Day 7

5-10-15-20-15-10-5

Squat jumps

Mtn climber

KB swing (35#)

Russian Twist

Banded glute bridge

Looking for workout ideas? Looking for a friend? Looking for things to pass the time?

Feel free to follow me on Instagram, where I will definitely be posting pet photos, food I’m making, books I’m reading, and endless memes. Shameless self promotion, but also genuinely here to provide support in these weird times. @catlyn_b

Hello all my super sanitized amigos!

I know a lot of you are working from home or just practicing social distance to flatten the curve in these strange times. There is no need to have cabin fever and turn into Jack Torrance from the Shining with these 7 ways to stay sane I’m about to give you.

1. Stay active and workout from home or outside (coming from the King of the Bumps). Yes you will have to get creative and use; steps, chairs, gallon milk jugs, logs or heavy bags of dog food but that is what makes exercise fun! You can also check out Union’s Instagram and website for some cool training ideas.

2. Take time to phone a family member, friend or training partner. This is an opportunity to shoot the bull and keep everyone’s mental health up. Times like these you learn how powerful a quick phone call check in can be. You can also face-time, text and maybe even send smoke signals if you’re into that sort of thing.

3. Read those books that you have been putting on hold.

4. Cook real food/ learn how to cook. The internet still works and there are plenty cool meals out there for you to try and make your own. Cooking is a great way to take your mind off the outside world and get creative in the moment. If you want some great ideas reach out to this cool chick you may know as Skylyn. If you don’t know…now you know.

5. Take some time to go outside. Find a trail in the woods or walk around your favorite park and take in some exercise and naturally forming vitamin D from the Sun. You’ll still want to keep a safe distance from people so you don’t spread or contract the coronavirus. I know we’ll be taking our pups on a nice hike later today.

6. Pick up and old skill you’ve gotten away from because of work or a busy life schedule. I’m tuning up my bass as we read and plan on rocking out later. Horns up fam!

7. All your home renovations or clothes that you have been meaning to sort through in your pile…looks like you got some time now to put some work in and get caught up on it all.

Bonus Tip

8. Make a friendly wager on how big the baby boom will be from the time in quarantine.

Stay safe, protect your mentals and remember to wash your hands my friends.

Air High Five,

CeJ

Alright guys, so I’ve put together a few days worth of workouts for you. Please program in your own rest day and avoid doing these workouts all 4 days in a row. Also, feel free to cherry pick and do your favorites first if you so please, just have fun with it.

If you have questions please feel free to email me at jocelyn@unionfitness.com or even reach out to me via my personal IG @jlemay or the Union Fitness Instagram account as well.

Stay healthy my friends,

Jocelyn

W1:

5 min active warm up: consider a light jog

Into: 3 rounds (easy)

10 toe touches 

10 air squats

10 lunges

Core-Circuit

5 rounds:

10 sit-ups

:20 plank

10 lemon squeezers

:20 plank

10 v-ups (substitute with hollow hold)

*goal is to make everything look pretty and not rush.

Workout 

FOR TIME

400m or 2:00 run

50 air squats

400m or 2:00 run

30 jumping lunges

400m or 2:00 run

20 air squats

*If you’re feeling frisky, 2 rounds for quality not time.

W2:

5 min active warm up: consider a light jog

Into: 3 rounds (easy)

10 arm circles

10 air squats

10 jumping jacks

Workout

4 ROUNDS:

60 singles or 10 squat jumps (if you don’t have a jump rope)

15 KB swings (substitute with push ups, from toes or knees based on ability) 

5 – 10 burpees (pick your poison)

Cash Out

Accumulate a 5:00 – 8:00 wall sit, to make it harder – Use a small dog or child works as well.

W3:

5 min active warm up: consider a light jog

Into: 3 rounds (easy)

10 butt kicks

10 high knees

10 toe touches

Workout

4 ROUNDS

10 bench dips (get creative use your couch or something sturdy)

:20 – :30 side plank, both sides (get those hips on the floor)

10 split squats each leg (use a gallon of water to make it harder)

Cash-Out

TABATA (:20 on/:10 off) 

5 rounds of:

Mountain climbers

Jumping jacks

Plank shoulder taps

Sit-ups

W4:

If you have access to a track or trail, even your own neighborhood works.

Go for a 30 – 45 min run/walk, take your dog or your kids and just get moving outside.

All UF Members,

As you have probably seen or read Coronavirus (COVID-19) has been creating issues throughout the world. We here at Union Fitness are determined to help keep each of you as healthy as possible. We are addressing this issue in many ways.

1. We have increased our cleaning of the facility. You may notice that staff members are being extra vigilant with disinfecting the equipment. We ask that you help out by also being extra vigilant when it comes to cleaning equipment after usage.
2. Any staff member who appears to be sick will be asked to stay home, and if you aren’t feeling well we respectfully ask you to take the day off as a precaution.
3. We have already met with our cleaning crew to make sure that the facility is being cleaned and disinfected.
4. Finally, we are sad to say that we must postpone our fundraiser scheduled for this Sunday. I know many of you have trained and donated and we appreciate you. We are doing this in order to keep each of you safe and healthy. At this time we do not feel that holding this event would be the best thing to do.

We ask that if you have any concerns you bring them up to our staff. We appreciate you and are here to help each of our members become healthier.

Thank you,

Todd Hamer

General Manager, Union Fitness