Here at Union Fitness we are blessed with so many extraordinary members! It’s incredibly challenging to pick just one member for each Member of the Month. We have such a diverse community yet many like-minded pursuits. When deciding upon October’s Member of the Month, the coaches here had a unanimous vote! Congratulations to Frankie Pierri!

We sat down with Frankie for a little Q&A to get to know him a little bit better. If you’ve never sat down with Frankie for a chat before, lemme tell you, you’re really missing out. Not only is he smart and articulate but he will bless you with many hilarious stories including some about his terrifying childhood dreams about Ursula the sea witch from The Little Mermaid. Good times!

1. 1. What’s your favorite lift? And why?
      Bench Press. Because benching is cool.
   2. Who’s your favorite coach?
      I’m gonna have to say Casey. He has always treated me like I was a member of the gym even before I was signed up. He takes the time to answer all of my text messages and is always very involved in what I’m doing here.
   3. Who’s your favorite member at UF?
      Nate is my least favorite member because I’m most threatened by his bicep veins.
   4. Where do you work?
      Nordstrom. I’m the Service Experience Manager at the Ross Park location.
   5. What’s one thing about you that the members should know?
      I used to be the lead vocalist in a Deathcore band.

1. 1. What’s your favorite cereal?
      That’s an easy one. Cinnamon Toast Crunch.

1. What is your spirit animal?
   Red butted baboon. Because my ass is usually really red.

Thanks for being such an integral part of Union Fitness, Frankie! We love having you as a member and are so proud of all your continual hard work and progress!

Everyone knows that core exercises are important, but at the same time it seems like core work is the most hated part of any workout routine. For that reason, it’s also the most frequently skipped. Having a strong core is important for everybody. If you want to go through life without low back pain, core work is needed (especially if you sit at work all day). If you want to deadlift 300lbs, a strong core will help you brace properly and keep your spine in line as you move the weight. If you want to run a sub-4 hour marathon, a strong core will help you move the most efficiently. If you love to go out dancing with your friends every weekend, a strong core will let you stay on your feet longer and pull off cooler moves and tricks. In short, it’s good for everyone!

Core work doesn’t have to include only the boring basics like sit-ups and crunches. In fact, I’d advocate against those exercises in most cases. We use a rotating group of core exercises for our Strength Lab members that I’ll show you below. We typically have members train their core directly twice a week, with some easier movements daily.

A key concept to remember: the core does NOT just mean abdominals! Your core consists of the entire lumbopelvic hip complex: abdominals, glutes, hips, lumbar spine, and pelvis. We must train all of the muscle groups of the core to get the most balance and stability for our daily life and athletic pursuits. The following exercises cover several of these muscle groups, and put together will be a great place to start increasing your core strength.

1. The Plank
   We all know it, most of us don’t love it, but the benefits of the plank outweigh how tough they are! We encourage all kinds of planks: starting with holding the high push-up position. Be sure to keep your spine in one straight line (like a plank of wood) vs. letting your low back and glutes sag or trying to compensate by raising your hips up. Squeeze your glutes through the whole movement for best results! Once you can hold a high plank for a full 60 seconds, it’s time to move on to the forearm plank. Eventually, you’ll start adding weight to the movement!
2. The Glute Bridge
   You could probably guess, but this one is all about strengthening the glutes. For those of you that sit through the majority of the day, you may have noticed that it’s hard to really feel your glutes working while you’re working out. That’s a big problem given that the glutes are some huge powerhouse muscles! Ideally, you’ll feel them working whether you’re on the elliptical, doing squats, or sweating through a Bootcamp class. The glute bridge is simple: lie down on your back with your knees bent and soles of the feet flat on the floor. Toes should be pointed straight forward, feet about shoulder width apart. You will then raise your hips up until they are completely extended and you’ll squeeze your glutes as hard as you can! Repeat for at least 10 reps.
3. Wall Abs
   This is a favorite of ours: a slightly more difficult version of the Dead Bug exercise that does a great job at teaching the brace. Lie on your back with your head 1-2 inches from a wall. Place your palms on the wall, raise your head and shoulders off the floor, and pull your knees in towards your chest. While pressing your low back down into the floor, you will extend one leg all the way out while pulling the other knee into your chest. Alternate at least 8 times. The key here is pressing your back into the ground the entire time! The feeling we’re creating with this exercises is the same feeling we’re trying to achieve while bracing.
4. The Pallof Press
   This exercise trains anti-rotation of the core: meaning you’ll be able to keep your core stable and in line when something is trying to turn you around or side-to-side, like running. Grab a band and attach it to the rack at sternum height. You’ll take a few steps out to the side, assume an athletic position while bracing your core and squeezing your glutes, and pull the band out to your chest. The movement starts when you then press the band out directly in front of you. You’ll feel the band trying to rotate your body toward the rack, but you’ll resist it by engaging your core. This one really stresses the obliques as well. You can either do longer holds (20+ seconds) on each side, or do shorter hold reps (10+ per side).
5. Band X Walk
   This final exercise is also working the glutes, but more specifically the gluteus medius, a small muscle on the outside of the hip that helps create stability in your knees. Place a band under your feet, cross the band and pull it up to shoulder height to make an X. Get into an athletic position: slight squat, knees pushed out in line with the toes, braced core. Then start taking side steps, really focusing on using the outside hip to “push-off.” Take at least 12 steps in each direction. This one burns!

I hope you can implement at least a few of these in your training!

If there’s one piece of workout equipment almost everyone is comfortable with, it’s the treadmill. It seems like there’s always a treadmill open at the gym and it’s a really great way to get in a quick workout. However, it can be easy to fall into a treadmill rut. If every afternoon you come in and walk for 30 minutes while watching TV, it can be easy to stop really challenging yourself while still feeling like you got something done. We don’t want you to fall into that trap! We’ve come up with a bunch of ways to change up your treadmill workout, with options for beginners and more advanced gym-goers.

• Add hills to your walks.

If you love your treadmill walking routine, consider adding a few hills to your daily routine. Every 3 minutes, crank that incline up to a 5 or 6 and maintain your pace for at least 30 seconds. That will give you plenty of time to cool down and reset before taking on the hill again. This is a great way to get your heart rate up a little bit higher without adding running.

• Give the run/walk a try.

If you’re ready to take on some jogging, the treadmill is a great tool to get started! Like the hill workout above, every 3 minutes you’ll instead increase your pace to a slow jog for 30 seconds, then bring it back down until the next 3 minute marker. Be sure to warm up thoroughly for this one. As the running intervals get easier, start increasing their duration. Go up to 45 seconds for a week or two, then a full minute, then 90 seconds. Eventually you’ll be running for the whole duration and you’ll be ready for one of the next few workouts!

• Already an experienced treadmill runner? Add some sprints.

If you get your steady state work in on the treadmill but want to change it up a little bit, try treadmill sprints. After warming up, set the treadmill to a very fast pace for you. Every minute on the minute, you’ll hop on to sprint for 15-20 seconds. Jump off and rest for the duration of that minute. Start with just 4 minutes once per week. Increase by 1 minute every other week until you hit a full 10 minute workout.

• Still need a challenge? Try pyramids.

If you’re a runner looking for a longer treadmill workout that really maximizes results in a limited amount of time, try a pyramid workout. We use these a lot in our Fatbell classes, but it can easily be applied to running. You can choose to build your pyramid with speed or with incline, but don’t start with both! You’ll get in a good, easy warm-up, then every minute on the minute for 10 minutes, you’ll increase your speed or incline by 2. Once you hit the top of that pyramid, we’re going to work right back down in the same exact way, taking the incline or speed down by 2 each minute. Get a little cool down in at the end and you’ve done a really challenging workout in just 30 minutes!

• BONUS: Get a friend to surprise you!

If you really want to go all out, get a friend on the treadmill next to you and have them adjust your speed or incline (whichever set of controls is closer to them) without you knowing! Cover up your screen and enjoy.

With a busy lifestyle, early meetings, or morning workouts, its easy to opt for just coffee or skip breakfast entirely. Often referred to as the most important meal of the day, eating breakfast can have a noticeable impact on your performance throughout your day.

Mental Performance

Because breakfast helps to restore and boost glucose—a carbohydrate essential to healthy brain function—eating in the morning can contribute to better memory and concentration levels, as well as improve your mood and lower your stress levels.

Weight Loss & Management

When you go to sleep at night, your metabolism naturally slows; one of the best ways to jumpstart your metabolism and get things kicking again is by eating breakfast. If you skip breakfast, not only do you put off starting up your metabolism, but you also risk overeating later in the day.

I know what you’re thinking, that’s great, but I still don’t have time for breakfast, or at least not a healthy one. So, we’ve come up with some quick and easy solutions to get you on track before you start your day!

Overnight Oats

Unlike regular oatmeal, overnight oats use rolled oats and liquid, followed by a resting period in the fridge, to create a porridge-like alternative. No need to waste time cooking on the stove or in the microwave; instead, simply prep the night before, leave in the fridge overnight, and wake up to a delicious, healthy, ready-to-go breakfast. Try these 8 classic recipes to get started on your new favorite oatmeal!

Premade Smoothie Packs

We all love smoothies, but no one wants to spend their morning gathering ingredients, measuring yogurt, or chopping fruit. Smoothie packs are the best way to prep ahead and make later. Spend the weekend before chopping and packing your ingredients, freeze in plastic bags or jars—when you’re ready, simply dump into the blender with your liquid of choice, and off you go! Not only are smoothies easy to pack with fruit for antioxidants and other essential vitamins, but they are also an easy way to sneak in vegetables. Try this yummy Mango Ginger recipe for when you need to break away from your usual berry and banana combination!

Spinach and Prosciutto Frittata Muffins

 Who says weekday breakfasts have to be boring? These protein packed frittata muffins require just six ingredients and can be prepped and cooked in under an hour. Save yourself even more time and cook them on Sunday night to enjoy all week long!

Breakfast isn’t always easy to pull together most mornings when we’re busy, but try these super quick and easy recipes to jumpstart your day and your fitness!

For me, there’s nothing more satisfying than a really challenging leg workout. I love the feeling of leaving the gym totally exhausted, ready for a big meal and a lot of sleep to recover. I love it so much I do it every Saturday!

Lower body strength training is incredibly important for everyone. Your legs carry you around all day, and the best way to make that job easier is to strengthen them! For those looking to lose some weight, hard leg workouts require a LOT of energy: you’re using some of your largest muscle groups to move that weight. That will increase your caloric deficit and help get you to your goal faster (and with some additional muscle mass). For athletes, building stronger legs means you’ll be able to run, jump, and play longer, with better movement integrity and decreased chance of injury. And for everyone, a really tough leg workout builds mental strength better than almost anything else. You have no choice but to push yourself when you’ve at the bottom of a heavy squat and need to get up!

There are hundreds of leg exercises that are useful in different circumstances, but I’d like to spotlight just a few of my favorites here.

1. Barbell Back Squat

I think we can all agree the squat is the king of leg exercises, and that’s exactly why squat varieties take up so much space on this list! The barbell back squat in all of its varieties (high bar vs low bar, narrow stance vs wide stance) taxes the body the most, and is unparalleled in its ability to build up the lower body. While squatting primarily targets the quadriceps muscles in the front of the legs, when performed well they will also build your glutes, hamstrings, and back. Virtually everyone that comes through the gym for programming will do some type of back squat. There is a tough learning curve with the squat, so we always encourage members to go to one of our trainers for one-on-one technique practice before starting to add a ton of weight.

2. Romanian Deadlift

When I really want to target my posterior chain (the lower back, glutes, and hamstrings), I turn to Romanian Deadlifts. Most people that sit throughout their work day (aka almost everyone) would benefit from some additional posterior chain work. This variety of the deadlift starts at the top, loads the hamstrings and back slowly, and finishes by working the glutes. It’s versatility makes it a great addition to your leg day.

3. Box Step-up

It’s important to not neglect single-leg work when focuses on the legs. You probably have some kind of strength discrepancy between your dominant and non-dominant sides, and we want to start correcting that with box step-ups. These can be done with weight or without, and to all kinds of box heights as you get more advanced. By stepping up and really pushing through your heel, we’ll build both the glutes and the quads on each leg, while working on your balance at the top.

4. Bulgarian Split Squat

This more advanced single-leg exercise is probably the most complained about movement we give to members, but also one of the most beneficial. Like the box step-up, we focus on one leg at a time, but by elevating the back leg in split squat position, we need to focus even more on balance and knee stability, while adding some additional load to the front working leg. When done really well, these target the individual glutes really well.

5. Belt Squat

Finally, a machine exercise. The belt squat is something we’re very lucky to have access to here at Union Fitness, so I like to take advantage of it as much as I can! I stick these in at the end of my workouts, when my legs are already pretty exhausted. These are a great burnout exercise for your quads when done for really high reps (think over 15). Because the weight is being “held up” by the belt, these give the spine a much needed rest at the end of a hard workout.

You can put these together for one brutal leg workout! If you give it a try, be sure to tag us in your training videos on Instagram and Facebook!

We all know we need to lead healthy lives, right? Figuring out what “healthy” means to you though can end up being a little tricky. And on top of that, how do we integrate healthy living into our daily lives? Follow the tips below to begin to integrate healthy living into your daily life.

Only you can make your health a priority but our staff here at Union Fitness can always be of service! Talk to one of our coaches today to help you make your health matter.

Time is something most of us wish we had more of. If you’ve got a busy schedule like most people, HIIT (high intensity interval training) provides a great bang for your buck! Not only does HIIT allow you to maximize your time in the gym, but there are endless forms of HIIT that keep you motivated and having fun. Hill sprints, box jumps, burpee’s, jump roping, and medicine ball slams are all simple yet effective exercises you can do in a HIIT fashion, requiring minimal to no equipment.

HIIT is considered anaerobic exercise, which demands more energy and increases oxygen consumption. Think of the love-hate unable to catch your breath feeling when you do a full out sprint. The benefits of that feeling really pay off! Because your body has to catch up to intake more oxygen, EPOC (excess post- exercise oxygen consumption) occurs to compensate for the oxygen debt that must be paid after the exercise has ended. For minutes to hours after the exercise is over, your metabolism boosting hormones remain elevated, your heart and respiratory muscle activity remains increased, and your body temperature remains elevated.

The best workout is going to be one that makes you feel, move, and look better. HIIT workouts are not everyone’s cup of tea, so it you hate them, don’t force yourself to do them! Getting sweaty, feeling your chest burn, and being out of breath doesn’t necessarily make your workout smarter, better, or more effective. It can be a great addition to a training regimen, but training smart, rather than training hard is the most important factor. Performing exercise that actually makes you happy is what will keep you consistent. Being active in some way each day is so important, so don’t skip the gym or a workout just because you don’t have enough time to sweat.

Other ways of maximizing time would be to incorporate:

1. Dense circuits- Pick 3-5 exercises and complete as many rounds as possible in a range of 5- 20 minutes
2. Supersets- Pick 2 exercises and do one set of each exercise before taking a rest
3. Time your rest periods
4. Stop texting during your workout

LISS (low intensity steady state) exercise, such as walking, also has its time and place. Although LISS isn’t as quick and don’t burn calories long after the workout is over, it does have great benefits:

• Doesn’t tax the CNS
• Improves mood
• Lowers cortisol
• Reduces stress
• Increases NEAT (non-exercise activity thermogenesis- energy expended for everything we do that is not sleeping, eating, or intense exercise)
• Aids in recovery
• Sensitizes the body to insulin
• Doesn’t increase hunger like HIIT

On Sunday night, we had the privilege of cohosting a very special event with the Lululemon team right here at the gym. We were joined by other fitness instructors from all over the Pittsburgh region for a couple of group classes, some delicious Pittsburgh Fresh food, and drinks courtesy of Wigle Whiskey!

After getting acquainted with our space and checking in with the Lulu team, our visiting instructors braved a full-on Fatbell class with Beth and Lindsey. While the warm-up included a lot of familiar moves like Mountain Climbers and Wall Sits, the real work came when we started teaching the Fatbell Swing and later, the Turkish Get-up. These moves require strength, stability, and a LOT of coordination, and we all had fun figuring them out together! We finished that class off with one of our favorite (and most challenging) finishers: a medley of swings, burpees, and straight-up sprinting.

Since that workout was exhausting, we moved everyone on to a short restorative yoga class with Alison to cool-down and get ready for the rest of the night. With her guidance and teaching, our instructors went from amped up to chilled out in just under 30 minutes.

We were lucky enough to get to use the Alloy 26 space to get together and talk over dinner catered by Pittsburgh Fresh and a whiskey tasting by Wigle. We shared our experiences working in various fitness disciplines – we had barre instructors, rowing instructors, boxing instructors, personal trainers and dietitians all sharing their viewpoints and stories on the sweat life.

It was a beautiful evening and we hope to host more events like it soon!

Given the recent trend of “athleisure,” it can be hard to differentiate which workout clothes are best for a lazy Saturday and which ones will hold up to an intense sweat session at the gym.

When you are thinking about at the best workout apparel for you, there are some things to always keep in mind. The clothes should be comfortable and nonirritating. Often, if something is too tight or made of a rough fabric, it will rub and chafe. It is also important to choose a fabric that will wick moisture away from your body to keep you cool and dry. Synthetic materials or a polyester/lycra brand are often best at wicking away sweat.

Like anything else, choosing the best workout clothes and the best fit is also a matter of preference. If it works for you, it’s great! I’m here today to share my favorite brands of workout clothing. These brands fit my criteria and offer a variety of types of clothing for different sports and exercises.

Nike is a tried and true favorite. They have a wide range of athletic clothes and shoes for both men and women at a fairly reasonable price. Whether your thing is running or tennis or lifting, chances are high they will have the perfect thing for you.

Lulu Lemon is another cult favorite. While their clothing is often used for comfort rather than workouts, they are also exceptional for an intense workout. Lulu Lemon’s specialty is leggings and jackets made for running and yoga. Although the price tag is steep, their clothes are comfortable, durable, and breathable.

Gymshark is a less mainstream, but equally awesome, brand of workout clothing. They have clothing for both men and women ranging from jackets to leggings to underwear. Their items are especially good at wicking away moisture as your workout – always a good feature.

Finally, Old Navy can be a good choice for less expensive items for men and women alike. They offer a wide range of leggings, sports bras, and tanks for women that are all very reasonably priced. For men, they offer t-shirts, jackets, joggers, and more. I’ve found that their products have held up well over time, especially for the price.

Now, let’s talk shoes. With the EQT 10-miler quickly approaching, having good fitting running shoes is a must. Using the right running shoes for you can be essential in preventing injuries and hitting that new PR you’ve been aiming for. There are shops around Pittsburgh, like Pro Bike + Run or Fleet Feet, that will analyze your gait and the wear patterns on your old running shoes in order to find the best ones for you. Getting fitted for shoes is a great idea for all runners whether you are training for your first 5k or a more experienced runner working towards a longer race.

These are just some of my recommendations; there are many more great brands out there. Is there another brand you are a diehard fan of? Be sure to let us know in the comments!

What most people think when they hear “pushup” is the standard variety of this move. It’s easy to execute, but proper form is crucial.  Maintain your focus through each movement and start to set good habits!

Here’s how to get set up to do a push up:

• Start in plank position with the hands slightly wider than shoulder width apart.
  • Angle your hands in the most comfortable position for you, straight forward, slightly turned inward if it’s less stressful on your wrists, or on your knuckles on a semi-soft surface like grass or carpet.
• Your feet should be in the most comfortable position for you. For some, that might be shoulder width apart. For others, it might be that the feet are touching. Generally speaking, the wider apart your feet, the more stable you’ll be.
• Picture a metal rod running from the top of your head down through your heels. Keep your body in line throughout the movement. Your butt shouldn’t be sticking way up in the air or sagging.
  • If you have a problem getting the proper form with your body, try clenching your butt and then tighten your abs to engage the core. If you’ve been doing push ups incorrectly, this might be a big change for you.
• Your head should be looking slightly ahead of you in a neutral position. If you’re doing them right, your chin should be the first part of your head to touch the floor, not your nose.
• Steadily lower yourself until your elbows are at a 90 degree angle or smaller, keep your elbows back, pause slightly and then explode back up until you’re back in the same position.

If you’re not quite strong enough to complete a standard pushup with proper form, work on a modified stance until you can. You can also try doing a pushup off of a wall while standing if this modified pushup is too much at first.

If you’re looking for more of a challenge, here are other push up variations!

• Wide– Place the hands farther out to the side of the body than in a standard push up for more chest and shoulder activation.
• Narrow– Place the hands closer to the body than in a standard push up for more chest and tricep activation.
• Decline– Elevate the feet on a bench or box to get more upper chest and shoulder activation.
• Diamond– Put the hands together so that the thumbs and index fingers form a diamond, place the hands below the center of the chest to isolate the triceps.
• Pike– Raise the butt into the air so the body forms a triangle with the ground. It looks a little like the downward dog, but the arms are more perpendicular to the ground. This is a fantastic way to work up to a handstand push-up, just gradually elevate the legs for more shoulder activation.
• Staggered– Place one hand farther forward than the other to emphasize one side of the chest. This may be useful for someone whose strength is lagging on their non-dominant side.
• Negative– Lower the body slowly, but keep the “up” part of the movement fast. This is a great way to build size and strength in any exercise.