AB MUSCLES YOU CAN SEE
Rectus Abdominis: the “six pack”
External Obliques: run diagonally down the sides of the body between the rectus abdominus and lats
Serratus: fingerlike muscles running from the lats to the sides of the ribcage

AB MUSCLES YOU CAN’T SEE
Transverse Abdominis: lie directly below the rectus abdominus
Internal Obliques: lie below the external obliques
Intercostals: run beneath and between the ribs

1. Practice proper breathing
   1. When you follow up a deep inhale into your belly (not your chest) with a forceful exhale, you simultaneously activate the intercostals, a 2 for 1 deal!!!
2. Fully engage your core
   1. Press your lower back into the floor so that your pelvis lifts up slightly
   2. Inhale deeply, exhale slowly while pulling your belly button in toward your spine to achieve full contraction
3. Practice proper posture
   1. When you sit, stand, and walk with good posture, you’re engaging your abdominal muscles
4. Perform compound movements that engage larger muscle groups
   1. SQUAT: back squat, goblet squat, front squat, box squat
   2. PRESS: bench press, overhead press, push-up, bent press
   3. PULL: dumbbell row, chin-up, face pull, inverted row
   4. HINGE: sumo deadlift, conventional deadlift, goodmorning, kettlebell swing
   5. LUNGE: reverse lunge, forward lunge, static lunge, curtsy lunge
   6. ROTATE: Russian twist, med ball scoop toss, landmine rotations
   7. ANTI-ROTATION: pallof press, single-leg plank, reaching plank

If you’re trying to find a fun night out that won’t set you back on your workout routine, you might want to check out the Night Nation Run.

Night Nation Run is a 5k running-music festival. Throughout the run you will encounter different stages and DJ’s as you reach the finish line. Once you’re done with the race, you can join the after party where thousands of runners will be dancing to the different artists and performers on the main stage.

Just remember, setting your 5k time record is not the objective, the goal is having fun. Skipping, walking and stopping to dance on all stages is part of what makes this night extremely fun.

Night Nation Run is a proud supporter of Stand Up To Cancer, which means you can also support them during the night of the event. When you register just remember to sign up to raise money for this amazing cancer research center. Different options include buying a “I STAND UP FOR” race bib for or a “I STAND UP FOR” shirt.

Not a big runner? That is not a problem. You can sign up to volunteer for the night and you get to enjoy what Night Nation Run is all about.

The run will take place July 22 at the STAGE AE on 400 N. Shore Dr. gates open at 5:30 p.m.

To register, visit www.nightnationrun.com

Registration includes:

• Night Nation T-shirt
• Race Bib
• Glow Necklace
• Free Giveaways
• Admission into the Night Nation after party

Tickets start at $29.99.

UF has been around for a good 9 months now and we’re really starting to settle in. We’ve got a great group of people doing all kinds of fitness activities – dedicated spinners, lunchtime running warriors, Fatbell devotees, and lots of new lifters getting really good at the big barbell lifts. We’ve had a big surge in membership recently and we want to get all of our new members involved in classes and comfortable enough to try something that might be new to them in the form of resistance training. How do we plan on doing that? Our new Strength Foundations class.

This class is short – just 30 minutes – and offered during the lunch hour on Tuesdays and Thursdays, or Monday evenings at 6:30. It’s an entirely technique-focused class, so you can expect to use your bodyweight, PVC pipe, some light Fatbells, and maybe a training bar to start. We cap the class at just 5 people and base the day’s activities on who is in each class. You can expect to go over the basics of squatting, hip hinging, proper pressing, and safe pulling. We also like to go over basics on how to use the gym – signing up for classes, equipment sharing etiquette, what the heck a monolift even IS, etc.

At Union Fitness, we also focus on the things you’re doing outside the hour or two you spend at the gym. The means sleep, nutrition, stress and time management, and proper recovery in general. We make sure to discuss the basics on these topics while you’re between drills in class. You leave each half hour session with a basic goal to work on, like prioritizing protein-rich foods at each meal, sleeping 8 hours each night, or practicing meditation for 5 minutes each day. We’ll probably also direct you to one of our excellent yoga classes to destress and stretch out!

One of the best parts of this class is that it’s free! We want all of our members to practice good form and be confident working out on their own, so we open this class to anyone and everyone who is interested in bettering their technique. After you’ve completed a few of these classes, you’ll be ready to jump right into a Fatbell Revolution or #powerful class, and you’ll be totally comfortable with whatever we throw at you, be it push-presses or suitcase swings. You DO need to sign up for this class in person at the gym, so stop by the desk and talk to Alison, Beth, or Lindsey to get enrolled.

Need a little inspiration to help you get through the weekend without skipping your workout? Follow these fitness influencers to stay on track.

@Kayla_Itsines
You’ve probably heard her name, and you’ve probably seen her Instagram. Kayla Itsines is one of the most influential fitness instagramer you can follow for motivation. She was originally known for her Bikini Body Guide that soon became and international sensation, but has recently developed an app that includes different fitness programs for only $15 a month. Her Instagram is full of before and after success stories that will motivate and encourage you during your fitness journey.

@EmilySkyFit
Emily Sky is a soon to be mom that has built her follower base by posting workout videos on her Instagram page. Before being pregnant, she focused on encouraging different people with different fitness levels to partake in her easy but effective workouts. Now, you can find her posting about her pregnancy and how she has modified her routine to adjust to this period about her life. Follow her for journey you don’t want to miss.

@BradleyMartyn
Gains, gains and more gains. That is the perfect way to describe Martyn’s Instagram. If you are looking to bulk up, he is your guy. You will find his page full of videos of him lifting insane amounts of weight and consuming insane amounts of food to fuel his body. He is the perfect roll model to show that anything is possible even if your body was never “built for that.”

@HannahEden_Fitness
Previously known for her CrossFit skills and now recognized as one of Rebook’s spokesperson, Hannah Eden’s account is perfect to follow if you need new exercises to add to your routine. She is known for her energetic personality that motivates every one of her clients. Starting with her own gym, she has now developed a monthly subscription that emails you workouts six days a week for only $30 a month. This subscription includes being added to her private Facebook group where she posts advice and starts live videos to answer her client’s questions. If you are looking for a quick fix this summer, following her is your best bet.

@SimeonPanda
Listed one of Forbes fitness entrepreneurs, Simon Panda started out with his own fitness blog and then became an Instagram sensation. He has earned Muslcemania pro status, but his account is full of pictures about his own sportswear line and his adventures in the gym.

After looking through these accounts there’s no way you won’t get motivated.
Our weekend hours for summer are Saturday and Sunday from 9 a.m. to 4 p.m.

We’ll be waiting for you!

There is no greater time to be in Pittsburgh than July. Fireworks are often heard from multiple neighborhoods in the distance, the rivers overflow with boats and kayakers, and fun outdoor activities are aplenty. This year we decided to add our outdoor Summer Yoga Series to the mix!

The last three Saturday’s we hosted an outdoor yoga class right here in our beautiful, brand-spanking new park. Yogis came from near and far to down dog in the sun and enjoy some libations from Penn Brewery afterwards. The perfectly-placed, Pittsburgh torrential downpour last Saturday couldn’t even ruin the yoga bliss.

From beginners to advanced yogis, there’s nothing more peaceful or calm than practicing with the sun shining and a gentle cool breeze flowing. Join us this Saturday the 8th at 10am where Alison will be leading us in a Slow Flow Recovery class to cap off the series!

Can’t get enough of our Saturday yoga? Let us know in the comments!

As the Fourth of July approaches, I’m sure everyone is looking forward to a day of leisure, fireworks and sun basking pool side. As with any holiday, the temptation to overindulge is strong. We totally understand that urge! Being surrounded by your favorite cookout fare (read: hamburgers, hot dogs, & strawberry Jello pretzel salad, oh my!) can be challenging. And staying active this holiday may be the last thing on your when-can-we-make-smores-in-the-fire-pit mind. So here are a couple of Union Fitness certified tips to get the most bang for your exercise buck, pool style!

• 1. Get off the lawn chair and into the water!
  Have a beach ball? Grab it and toss it around with friends or family. Have kids? Play shark, Marco Polo or a water relay. Are you lounging solo pool side? Get a quick dip as you pretend you’re Katie Ledecky or Michael Phelps practicing for the next Olympic Games. The options are endless. Staying active in the pool doesn’t have to be boring!

• 2. Running Sprints
  Running in the water may sound silly but after finishing just one sprint, we promise you won’t be laughing. Water is 12% more resistant than air because of the lack of gravitational forces. This means you can work out in a pool for 30 minutes with the benefits of a two-hour dry land workout! On top of that, water accommodates resistance so the harder you push, the more resistance you experience.

• 3. Water Weights
  They may look soft and innocent but grab yourself a pair of these bad boys (only $4!!) and watch the muscles pop! This ain’t your grandma’s water aerobics class! There’s a reason these dumbbells are made out of foam— foam floats! While you perform your normal lifting routine underwater (think curls, flies, shrugs, tricep extensions, rows, etc) you’ll fight the added resistance of keeping them underwater, challenging your muscles in new ways. Go ahead, give it a try!

As always, make sure you’re warming up properly and staying hydrated. But most importantly, have fun!

If you google “fasted cardio” right now, you’ll get results ranging from “The best way to lose stubborn belly fat!” to “Fasted cardio will kill your gains!” Clearly this is a controversial subject in the fitness world, so today we’re going to add our opinion to the pile.

Fasted cardio is typically performed in the morning, shortly after waking up, and on an empty stomach. It would be low intensity, steady-state cardio, vs high intensity training or interval training. On its face, fasted cardio sounds like a pretty solid premise: without fuel from food, the body needs to get energy from somewhere. We hope that somewhere will be our fat reserves. Low intensity cardio primarily uses energy from fat reserves (vs. stored glycogen from carbohydrate), so that checks one more box. Plus, insulin is low after a long fast (like overnight), and we burn fat faster when insulin is low. Clearly this is an effective method, right?

It turns out that may not be the case. In 2014, Brad Schoenfeld and Alan Aragon performed a study on looking at the effectiveness of fasted vs. fed cardio on a group of healthy young females. Both groups followed a precise diet and exercise routine, including morning cardio. The experimental group did their morning cardio on an empty stomach, while the control group did theirs after consuming a protein shake. To keep their caloric intake equal, the experimental group consumed the same protein shake after completing their cardio workout. Their findings? Both groups lost a significant amount of weight, but there was no statistically significant difference between the two groups.

Basically, this study confirms something we all already know. Eating a calorie-controlled diet while exercising leads to significant weight loss. Fasted cardio may be more applicable to experienced athletes and bodybuilders, as fat utilization during low-intensity cardio is a training adaptation (you get better at it with practice). For now, stick to the basics and be consistent with your nutrition and training routine. That will get you the best results. They may not be quick, but they will be sustainable, and that’s what will matter most in the long run.

Tracking progress of fat loss and muscle gain can be a bit of a whirlwind. Making sure you’re taking baby steps in the right direction toward your ultimate big goal should always be the same. Consistency is key. Daily, weekly, monthly and even yearly tracking is greatly beneficial in seeing and maintaining long term results. Here’s a look at how and why you want to track.

Daily
Morning Weigh Ins are particularly important for those who need to make weight for their sport but also for any and every one, will tell you a lot about your daily progress.

• How and when to weigh in: first thing, barefoot, on a hard surface, disrobed, after you’ve been to the bathroom, same time every day (or every 2-3 days)
• Reasons for daily fluctuations in weight (outlier weigh ins)– you have a weird work schedule, ate or drank later than normal, woke up early, high sodium levels in food

Weekly
Tape Measurements of waist (smallest part of stomach near belly button) and hip (widest part of stomach (around the glutes)

• Why to use this method– bodyweight can fluctuate much more than tape measurements; bodyweight can stay the same while measurements are going down which is a good sign that body fat is going down and lean mass is going up

Monthly
Progress Photos don’t change as often as bodyweight fluctuation. You likely won’t notice big changes in the mirror every day because you see yourself everyday but comparing day 1 to day day 30 can be very encouraging if you’ve been staying on track
Body fat testing

• Biometrical Impedience– use this device when properly hydrated for accuracy, not after a workout; greater accuracy for those with higher body fat
• Skinfold Caliper– higher accuracy for those with lower body fat

Yearly
Dexascan or Bod Pod Tests provide detailed results of body composition. You can see certain areas that you’re storing body fat. Kinda cool, huh?!

• To schedule a Bod Pod test locally at the UPMC Sports Medicine Facility in South Side, use this link—> http://www.nmrl.pitt.edu/wellness-and-performance-testing

I have to admit, if it weren’t for working at Union Fitness I may have never heard of this event called Open Streets. You see, when I’m not working (which is fairly often) I’m apparently hiding living in a bubble under a rock I like to call “Parenting”. This summer though I’m determined to get myself and the twins out from the bubble to explore this amazing city we call home. The Open Streets event is the perfect way to do this! If you’re like me and have no idea what Open Streets actually is then you’re in for a treat!

This amazing event put on every year by Bike PGH is actually based off a movement called ciclovia— a Spanish term meaning “cycleway” where the streets are closed off to motorists and completely open to cyclists and pedestrians. Once the streets are closed off, the festivities begin! Along this carless three mile route from Downtown to the Northside to the West End there will be yoga, fitness classes, dancing, shopping, children’s activities, running and just general lounging in the sun while enjoying the city and its people. Mark your calendars: Sunday June 25th from 9am-1pm (Check out openstreetspgh.org for full route & schedule of events).

Union Fitness will have a tent on the event route and will be hosting free Bootcamp Classes on the street. Up on the plaza we will be down dogging in the park with our free community yoga class and swinging some fatbells in a free Fatbell Revolution class. But the fun won’t stop once the streets open back up! This time around Nova Place & Union Fitness are hosting the After Party from 12-4 so be sure to stop by for some food trucks, music, games & beer for purchase from Penn Brewery. And don’t forget to stop by to cheer on the lifters in Union’s first ever deadlift competition!

Go on, pop that bubble with me!