If you could change one thing about yourself, what would it be? Most people’s first thought to this question is what they find to be a flaw. Is it something you truly find to be a quality that limits you? If I could guess, it’s likely the most interesting and unique thing about you.

 

We all compare ourselves to others, sometimes it’s because we wish to be more like someone, sometimes it’s because we are being judgmental of someone. One reason makes us feel bad about ourselves, the other makes us feel superior. But neither makes us happy.

 

Don’t let what’s happening around you get inside and weigh you down. When you work on yourself and let go of those comparisons, you can focus on what really makes sense and matters the most: comparing your old self with your new self. The place that you want to be will come with time, when it’s supposed to, as long as you’re consistent in your habits and patient with change.

 

Don’t expect others to understand you and your desire to change, either. To be upset or bitter by their misunderstanding is a reflection of you, too. We all take different paths and you don’t have to explain your direction or reason to anyone. Social pressure is not uncommon, but you should never feel obligated to do something that will hinder your progress or disrupt your mindset.

 

If someone gets upset that you don’t agree with their insistence, that’s their problem, not yours. Trust that if this person is offended by your positive decision, they will get over it. If they are unsupportive, that speaks volumes of who they are. We all experience life at different times and in different ways because we are different. It’s ok to say ‘no’ and remind people that you’re working on making positive changes in your life.

 

Comparison is the death of joy

-Mark Twain

 

Experience is the hardest type of teacher and we tend to overlook the ever-evolving journey we are on. When it comes to fitness, it’s easy to assume that people more experienced have had it come easily. We forget that they are human, too, and it’s likely taken them years to become masters of their craft. Being highly skilled in anything takes dedication, discipline, and a lot of sacrifice. It may even take a kind of obsession and focus to become that much better at something that’s important to you.

 

It’s important to recognize where you are in your journey. Change doesn’t occur quickly and progress is not linear. There will be highs and lows. Being prepared and recognizing both ends of this spectrum are important in your growth both physically and mentally. Yes, the low points are frustrating but they’re just as important as the high points.

 

At Union Fitness, we welcome members and drop-ins of all fitness levels to our classes. Our coaches are skilled in modifying and scaling any class to the needs of its participants. We prioritize proper form and technique as well as body awareness to perform skillful movement and you’ll be sure to leave with a smile, feeling challenged and motivated by your coach as well as all of your new workout buddies! If you’ve been considering taking a class with us, shoot us an email or give us a call, your first class is on us!

The UF Run Group has been going strong for a few weeks. We’re getting geared up for a longer run this coming Sunday: a 5.5 mile loop that will take us along the Three Rivers Heritage Trail, over the 31st Street Bridge, through the Strip and Downtown, and back over the Roberto Clemente Bridge to the gym.

 

During our runs together, I think we’ve ALL learned a lot about what it is to run as a group. In no particular order, some observations:

 

We all need to sloooooow dooooown.

It’s so easy to speed out of the gate, especially if you’re on the competitive side and running with a bunch of other people. Since these group runs are supposed to be long, slow distance runs, we need to focus not just on the length, but on really keeping the pace slow. The key is to run at a conversational pace: a pace slow enough that you can fairly easily hold a conversation with your running partners.

 

But when it’s time to push the pace, your friends are there to help.

When I decide to throw some speed work into a run (like the Fartleks we did this past Sunday), you can always rely on your running friends to push you a little bit more than you’d push yourself.

 

Intervals are for everyone

Interval running comes in all forms. While we do some faster intervals, we also use run/walk intervals as part of our warm-up and to help introduce new runners to the fun of distance running.

 

And anyone can run with us

This past week we split our run into two pieces: a run/walk interval portion and a Fartlek interval portion. We had a new runner – one of our dedicated powerlifters who wants to increase his work capacity and improve his cardiovascular health. He’s a perfect fit for the run/walk intervals we start out with! We covered just over a mile that way this past week, and we’ll do a similar distance next week (with slightly less walking). Soon enough he’ll be out doing a full 5k on his own.

 

Crosstraining is important

I think we’d all agree that you can’t ONLY run. And we don’t! We did a combined run and kayak workout a few weeks ago and I think everyone can agree that was awesome.

 

And so is recovery!

Even better is when we go out to brunch after. That will have to happen after 5.5 this weekend.

 

There is no better way to make friends.

We’re a pretty tight group now, but we’re always looking to widen our group! Come out and run with us every Sunday at 10am.

Strength training has become a much more socially acceptable and heavily researched phenomenon in recent decades. As humans, we are not meant to be sedentary and our bodies crave movement! Luckily, we know there are endless positive benefits of strength training from adding years to your life to improving your mood on a daily basis. Keep reading for more reasons to pick up some heavy weight:

• Increase fat loss. Lean muscle tissue is metabolically active and the more you have, the easier it is to lose weight and keep it off.
• Improve aging. Muscle loss is attributed to brain degeneration and the more time we spend sitting the less our muscles contract and the less our brains receive signals from our muscle to help maintain cellular quality and function.
• Improve posture. Practicing proper form with exercise translates into everyday life and you will find yourself standing taller and more aware of your posture.
• Improve bone density. Just as muscles get stronger and become more dense through stress adaptations from strength training, so do bones! This significantly reduces the incidence of injury, fractures, or breaks.
• Increase heart health and decreased risk of cardiovascular and lifestyle disease. Strength training increases blood flow through the body as well as decreasing blood pressure.
• Improve balance and coordination. Body awareness improves significantly when stabilizer muscles are activated in strength training. Compound movements such as the bench press involve the pectoralis as the prime mover and the triceps and deltoids as stabilizers.
• Improve mental strength. Strength training requires you to push yourself and teaches you perseverance and discipline. Being productive and working toward goals and self improvement not only makes you look better but also feel better!
• Reduce stress and anxiety. Strength training helps regulate neurotransmitters like dopamine and seratonin in the brain which play a role in mood.

Even with all of the known health benefits, there are some misconceptions that deter some people from strength training. If this resonates with you, keep reading to gain further insight and clarification!

• “I don’t want to get too bulky” Building muscle is a very slow process that doesn’t come easy. Being “bulky” is a look that often comes from having a lot of muscle as well as a decent amount of body fat. Being bulky (or toned) is highly dependent on your nutrition. To achieve a leaner look, paying attention to what and how much food you’re eating will be a key factor.
  • Additionally, not everyone finds a muscular build to be attractive, and that’s ok! But before you let this determine whether or not you strength train, consider how society and media shape this idea of what is attractive. Do what makes you look and feel good!
• “I’m afraid of getting hurt” Realistically, the potential for injury at any time is immeasurable and the likelihood of tripping over a rock on the sidewalk is probably higher than injuring yourself in the gym, however, proper form and technique are going to significantly reduce your risk of injury. If you’re unsure, ask!
• “I don’t want people watching me” Everyone is a beginner at some point. If you’re feeling nervous about stepping into the gym, that’s normal. Bring a friend or make friends with the staff! Most people are just focusing on what they’re doing and if anything, they might just be admiring your form and taking notes!
• “I’m too busy” We all have busy work and social lives, but prioritizing your health will become a healthy habit with time. Who knows, maybe you’ll actually learn to love it! No one wants to feel weak, fragile, or incapable. Why wait to get stronger?

Remember this tip: Strength is Never a Weakness
Waiting to go to the gym until you’re in shape is like waiting to understand macroeconomics before taking a class. That’s where you go to learn. Strength training for as little as 20 minutes per day is much more beneficial than doing nothing. You don’t have to spend hours in the gym to reap the benefits!

To stretch or not to stretch, that’s the question.  There’s a load (and then some!) of information out there on the benefits, risks, types and times of if/when/how to stretch. So much so that it can be difficult to navigate what is going to work best for you, your body and your workouts.  While the staff here at Union doesn’t have a definitive “how-to” guide to stretching, we definitely encourage mobility and increasing range of motion!

 

So where to begin, you ask? First, let’s talk about the different types of stretches:

 

1. StaticThis is a type of motionless stretch that is held anywhere from 10 to 30 seconds. Research is split whether this type of stretch is beneficial or harmful.
2. PNF (Proprioceptive Neuromuscular Facilitation) PNF involves a combination of isometric, static & passive stretching. It is considered a slightly more advanced type of stretching technique
3. Dynamic Amongst the most popular style of stretching, this type is performed by active movements that activate muscular groups to be used in the workout, improves body awareness and decreases risk of injury.
4. Ballistic Although hardly prescribed anymore beyond your old school PE teacher, ballistic stretching is bouncing or springing a muscle/limb beyond its normal range of motion. This type is generally seen as outdated and often dangerous.
5. ActiveActive stretching involves stretching a muscle by actively contracting the muscle in opposition to the one you’re stretching.
6. Passive This type involves the use of outside assistance (ie: think strap, gravity , another person, etc) to achieve a stretch.
7. Isometric This stretch belongs under the static stretching group (or a motionless stretch) and involves the resistance of muscle groups through tensing of the stretch muscles.
8. Foam Rolling Although not technically a type or official category of stretching, foam rolling has it’s place in mobility and increasing range of motion. This is a type of self myofascial release that releases tension and breaks up muscle adhesions. It has been known to speed up recovery and healing processes.
9. Body Tempering Similar to foam rolling, this technique replaces the foam with steel!
10. Yoga Maybe the ultimate winner in stretching techniques!

 

Keep in mind that flexibility and mobility from stretching aren’t things just magically appear overnight or after a thirty second stretch.  Increasing your range of motion can be beneficial to anyone but must be worked at consistently.  There is also the very real possibility of over stretching (by now I’m sure we all have seen that terrible video of that poor cheerleader…).  So if you’re unsure of where to start or how to begin, come talk to a coach about which stretching technique is best for you!

 

“Ugh, I hate working out.  It’s such a pain.”

 

This is what one of my close friends said recently when we were talking about going to the gym for a quick workout.  It surprised me that she could make such a blanket statement about working out when there are so many different varieties and types of exercise to choose from.  After talking for a while, I discovered that she did not hate working out, she hated the workout she had been doing.

 

Too often, however, this is the negative mindset people have when it comes to fitness and time spent exercising.  If you are struggling to enjoy your workout, stop for a moment to consider why.  Is it boring? Too time consuming? Would you rather workout with friends than alone?

 

The majority of people who view working out as a chore simply have not found the right type of workout to suit their individual preferences.  Like anything else, some people are more prone to enjoy a certain type of workout.  Just because your best friend goes nuts for her spin class does not mean it’s right for you.  You may enjoy something more strength oriented, like a fatbell class, or even an individualized session with a personal trainer.  Some people favor kayaking or hiking outside instead of going to a gym.  It often doesn’t occur to people that working out can cover many different types of activities.

 

Different types of workouts are designed to target different parts of the body, but that doesn’t necessarily make one superior to the other.  Although some workouts may specifically target different goals, like fat loss or flexibility, that does not mean it is the only way to accomplish that goal.

 

If there is a certain kind of workout you love, embrace it.  The odds of you sticking to it and making long term progress are far greater than if you force yourself to a few classes of something you do not enjoy.

 

Don’t be afraid to try new exercises or a different type of workout class because once you find the workout that clicks with you, exercise can be the highlight of your day instead of a dreaded chore.

 

At Union Fitness, we offer a diverse variety of classes for you to try.  We have:

 

• Spin classes
• Yoga classes (for people of all levels)
• Bootcamp
• Fatbell classes
• Strength classes (for people of all levels)

 

If you frequently say you hate exercise and avoid the gym, or just want to change up your routine, come in a check out a class.  They are offered daily and our instructors are happy to work with you to find a workout you are passionate about.  In addition to the classes, there are outdoor programs like Running Club on Sundays that can add even more variety to your options.

Few movements we perform in the gym are as controversial as the deadlift. It is held in high esteem in the strength training community but feared by many medical and fitness professionals. I’ve had a physical therapist tell me to never deadlift again after an unrelated injury. That’s a hard line to respond to when you think about how useful it is to be able to pick objects up off the floor!

 

In essence, that’s what a deadlift is: picking an inert object up off the ground. In the gym, that’s usually with a barbell, but it doesn’t have to be. Do you pick up your children, your pets, or your groceries? You’re deadlifting! Working on that movement pattern as part of your regular strength training routine means that those everyday tasks you perform without thinking will only get easier.

 

There are myriad other benefits to performing deadlifts. They help correct common muscular imbalances between the muscles in the front and the back of the body. Most people who sit through most of the day (pretty much everyone) have overly tight hip flexors and overly stretched glute muscles. This creates postural issues and often low back back pain. To fix this issue, we utilize hip hinging movements – like the deadlift! These work to strengthen your glutes, hamstrings, and lower back, bringing them up to match your stronger quads and hip flexors. This will help straighten up your posture, and decrease your everyday pain.

 

For endurance athletes, deadlifting may seem like overkill, when it’s really quite the opposite! Every runner has heard that they need to strengthen their core and glutes, and there are few exercises that do a better job. In order to keep a flat back posture throughout the movement, you’ll learn to properly brace your core. This increase in strength directly translates to your running – you’ll be able to hold good posture longer, even when you’re pushing for faster times.

 

The benefits only continue from there. Deadlifts are great at building up your grip (so that obstacle course race you’re eyeing will be a LOT easier), building all over mass from the upper back to the lower body for those looking to get bigger, and working on the frequently ignored stabilizer muscles in your core.

 

At this point, you probably won’t be surprised to hear that we encourage our members to deadlift if they are able. It can be an intimidating movement if you’re only exposure to deadlifting is the World’s Strongest Man, but there are deadlifting options for everyone. We deadlift with kettlebells, barbells, medballs, Fatbells, the trap bar. Sometimes we will elevate the weight to work on good positioning, and sometimes have members deadlift from a deficit to increase the stimulus. There are single leg variations, weighted and unweighted variations, walking variations. The list is almost endless, and helps keep training interesting!

 

You do need to keep in mind that there is a risk to deadlifting incorrectly. This is why we encourage everyone to utilize a good coach, like the ones we have here at UF. Our personal trainers are all equipped to teach the deadlift, and will take you through the steps to perfect the movement for your body. For more information, visit our website here!

 

So the next time you worry that you can’t deadlift because it’s “bad for your back,” remember that you pick things up all the time! Let’s work on perfecting that everyday movement by practicing together at the gym.

Everyone is striving to find the “secret” to a happier life. If you were to say otherwise, I wouldn’t believe you. There is nothing wrong with attributing happiness to food, in fact, we should be happy as well as grateful to live in a world that we can easily provide our bodies nourishment.

 

This poses the question: How much and why do you connect food to happiness? 

Beginning from a young age in western culture it is not uncommon to give food to children as a reward for good behavior or as a means to correct bad behavior.

 

“If you stop crying, you can have a cookie”
“If you get an ‘A’ on your test, we can get ice cream after school” 

Often times, it doesn’t end in childhood. This behavior becomes ingrained in our subconscious and as we get older, we go to food when we are sad, anxious, or think we “deserve it”. I don’t know which example is worse, but what I do know is that they all instill positive reinforcement of food as a source of comfort and approval.

 

Have we become conditioned to believe that happiness is derived from food? 

When we see food in this way, it removes the importance of its intrinsic nutritive elements. Rather than seeing food as fuel for our bodies giving us energy to function regularly in our daily lives, we see it only as a source of pleasure.

 

We as humans need to indulge at times. We would psychologically burn out if we never allowed ourselves a break to let go and enjoy food purely for the sake of taste or aesthetic appeal.

 

With this indulgence, however, there is diminishing return. Have you ever noticed how amazing the first bite of a piece of chocolate is? What about the 5th? Or the 10th? If you’ve ever even had that much chocolate at once, you’d know it’s pretty nauseating.

 

The idea that all things can and should be eaten in moderation is a false notion. Eating foods that compromise health and promote disease ‘in moderation’ is never better than avoiding it all together. You can have junk food in moderation, but be aware that you will also be getting clogged arteries ‘in moderation’. This is why it’s so important to make consistent conscious decisions about what you’re putting in your mouth, with the overwhelming amount of your food choices being healthy.

 

Think of it this way: If you were to eat only pizza every day for several days, weeks, or months, would you be very healthy or very sick? What about if you ate sweet potatoes every day for several days, weeks, or months? You might be bored of the sweet potato, but you would most certainly be reversing chronic disease by eating the sweet potato as opposed to inducing it from the pizza.

 

Finally, don’t rely on food to fill your happiness. Look for other ways to feel full and content in your mind and heart rather than your stomach, because, although it may be a hard truth to accept, every bite you take is either fighting disease or feeding it.

We all know running is one of the most popular exercises for many reasons. It burns calories fast, improves health and relieves stress, but it also causes many injuries that take away the enjoyment of running. Every runner knows what I’m talking about… the shin splints, blisters and knee pains are really a pain. And while you may think avoiding those injuries is inevitable, I’m here to tell you you’re wrong. Some of the most common running injuries have easy to follow tips to help avoid them:

 

Achilles Tendinitis

The Achilles tendon is the largest tendon in the human body. It connects the calve muscle to the heel bone and is used to walk, run, and jump. Achilles Tendinitis occurs when the Achilles tendon becomes inflamed. This is caused by overuse and degeneration. Symptoms include pain, irritation, and swelling.

 

How to Prevent Achilles Tendinitis

• Choose sensible footwear: You want to wear comfortable shoes that provide cushion and support for your feet. Your shoes should also have firm arch support.
• Don’t Overdo It: Avoid activities that put strain on your tendon, like inclined running… and the moment you feel any kind of unusual pain, STOP and take it easy.
• Stretch Daily: Stretch before and after your workout. This will prevent muscle strain and will improve flexibility.
• Strengthen Your Calves: Do calve raises frequently to keep them strong. A stronger calve muscle will help prevent any kind of strain or inflammation.

 

 

Plantar Fasciitis

The most common cause of heel pain. This occurs when the plantar fascia (the ligament that connects your heel bone to your toes) is strained. Pain, Stiffness, and swelling usually occur.

 

How to Prevent Plantar Fasciitis

• Choose Sensible Footwear: Wear shoes with good arch and heel support… not just for running, but for everyday activities as well.
• Stretch Your Achilles Tendon: Just as I mentioned before, Stretch before and after your workout.
• Alternate Running with Other Sports that will not Cause Heel Pain: Try some HIIT (High Intensity Interval Training) workouts. These workouts burn calories and increase heart rate just as running does. There are plenty of different variations that won’t put strain on your heel. Do research on HIIT workouts, find some that work well for you and get going!

 

 

Shin Splints

We all know about shin splints… the dreaded pain along our shinbones. This is usually caused by recent higher intensified workouts or a change in a regular workout routine.

 

How to Prevent Shin Splints:

• Don’t Increase Mileage Too Quickly: Set mileage goals for yourself, but take your time reaching them.
• Don’t Run Through he Pain: It’s okay to take a couple days off to give your body a rest. Overdoing your workouts is the main cause of injuries. Treat your body well and rest when necessary.
• Run on Soft Surfaces when Possible: Running on hard surfaces increases stress on your muscles, joints and bones. If possible, find a grassy area to run on to prevent the pain.
• Strengthen Your Calves: Heel and toe raises are a good way stretch and strengthen your calves and shins. Keep them strong!

 

 

Blisters

Blisters may just be the most aggravating injury. These are caused by friction and can happen when anything rubs your feet or ankles the wrong way. You are more prone to getting blisters when doing any kind of physical activity because sweat causes the skin to get softer; therefore any kind of rubbing can cause a blister.

 

How to Prevent Blisters

• Break In Your Shoes: DO NOT workout in a brand new pair of shoes without breaking them in. Walk around in them first. Do some short workouts to really break them in.
• Wear Thick Socks: The thicker the sock, the better! You want to wear the right kind of sock that will prevent rubbing from happening. Find a sock that fits well with your shoes.
• Lubricate Your Feet: Lubrication will cause your feet to slide, instead of rub. Apply a small layer of lubrication before putting your socks on. You’ll definitely notice a difference!

 

Chafing

This is one of the most common issues that runner experience. We all know about it, and the majority of us have probably experienced it. The constant rubbing of one thigh against the other, causes itching and irritation that no runner wants to deal with during a run.

 

How to Prevent Chafing

• Avoid Cotton: Cotton absorbs sweat and keeps it. Ditch the cotton and go for a lighter material like dri-fit.
• Wear Compression Shorts or Spandex: Cover your thighs with a tighter material to keep the sweat trapped.
• Lubrication: Apply lubrication, like Vaseline, before you start your run.
• Wear Clothes that Fit Well: Be sure to wear the right size. Anything too tight causes chafing.

 

All of these injuries are common and, unfortunately, runners are prone to them, but they can be prevented. Be smarter about your workout and take care of your body. Follow these tips and do your own research. Find what works best for your body and do what you can to stay healthy! Union Fitness also offers running clubs to prepare for races and to educate runners on the nature running. Join today to be one step closer to taking care of your body the right way!

 

 

 

What are the perks of group fitness classes, you ask?  Besides learning new things everyday, perfecting your form/technique, getting a rockin’ bod, getting some stress relief, strengthening your cardiovascular system and keeping your workouts varied & fun?? Well, yes, ALL of those things are major perks.  However, there is one benefit in particular that I think takes the fitness cake: the Community.

 

Think back to when you were younger, just a wee tot.  Your parents probably organized play dates for you to hangout with other kids, to have fun and let loose.  Think back to when you were a teenager, just a wee pimply lad or lady. You probably couldn’t wait to get to the mall food court to chill with your other pimply friends. Now as adults, it can be difficult to escape the work world and family obligations.  Even if you do/can, how hard is it to make new friends as we age? Nearly impossible, right?

 

With group classes, there is a built in community of new friends. And there’s nothing like simultaneously sweating with someone to really solidify a friendship. We’ve had members here start as strangers and transform into lifting partners, sweat sisters, bench buddies and some have even managed to find love (Awwww!)

 

As if making new friends wasn’t a perky enough of a perk but there’s the added bonus of personal accountability and motivation.  Ever find yourself mentally struggling with the idea of working out or trudging away all by your lonesome on the treadmill? These new friends, I promise, will cheer you on through every last rep and even text you before class something along the lines of “YOU BETTER BE AT CLASS TODAY, or else…”  Because the community will always be there for you, encouraging you to be & build the better you.

 

Here at Union Fitness, you are not a number scanned into our computer.  We are not robots sitting at the front desk or leading you through classes.  If you couldn’t tell, we really really REALLY love our jobs here. It’s not just a gym or a place to sweat but a true community of like-minded people.  Our members here are some of the kindest, encouraging and kickass people we know.  There’s always a place to learn, grow & build here for you too.  Come join our awesome community here at Union Fitness!

 

Go ahead and find your newest fitness friends here: http://unionfitness.com/schedule/

 

Ahhh, yoga!  It’s that time again for me to express my undying love for the practice of yoga.  Really, it’s a topic I could write about endlessly.  If you come to one of my yoga classes, you’re guaranteed to hear me spout off a list of all the many great, wonderful, fabulous, fantastic things there are about it.

 

I was asked recently by one of my newer students about what happens when you practice consistently over a period of months and even years. There are multitudes of short term benefits of yoga.  Just check out my previous blog post: http://unionfitness.com/why-yoga-will-become-your-best-friend/ .  But what are the long term benefits of a yoga practice?

 

The thing though about long term vs. short term benefits of yoga is that they are nearly one in the same.  Most of the long term benefits can actually be seen or experienced quite early.  I’m not even making this up, there’s empirical research to back up these claims! One study found that a single yoga class (YES, ONE CLASS!!) reduced tension, anxiety, depression, anger, hostility and fatigue for inpatients at a psychiatric hospital.  Besides clinical studies, there have been real life “experiments” with the practice of yoga and meditation, with astounding results.  One elementary school in Baltimore replaced their school detention program with a “Mindful Moment Room”.  Instead of being disciplined or scolded these young children practice mindful meditation and breathing exercises, with a chance to practice yoga before and after school.  And what were the results of this experiment?  Since the creation of this room, there have been zero suspensions and less disciplinary issues across the school.

 

I feel very confident saying that after just one class you can reap the many benefits of yoga: less anxiety, less tension, increased energy, decreased blood pressure, etc.  So if you can enjoy these benefits after just one class, what exactly happens when you commit to practicing consistently and more often?  For an inspirational story, check out this amazing guy: https://www.youtube.com/watch?v=qX9FSZJu448 !

 

There is no “one size fits all” approach to the long term benefits of yoga.  The beautiful thing about your yoga practice is that it becomes tailored to your individual needs, physical and emotional.  These needs may change over time and so, thus, does your yoga practice.  Whether you practice for 10 minutes or 90 or whether you practice once a day or once a month, there are benefits to be had!  Join us for a good dose of these benefits in one of our yoga classes here at Union Fitness!