Category Archives: Uncategorized

Do’s and Don’ts of Leg Day

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Leg day. You either love it or completely hate it. Getting over that mental barrier can be tough at times, but in the end, training legs is a necessity if you want a strong and well-proportioned physique. There are a few key points to keep in mind when going into leg day, to learn more, read below!

DO:

Do fuel and hydrate. Training legs is extremely energy intensive, so properly fueling and hydrating are essential components to a successful leg day prior to stepping foot in the gym.

Do warm up with incremental sets at lower reps to prime the system rather than create fatigue. For example:

Ramp  1 – 45 x 6

Ramp 2 – 95 x 4

Ramp 3 – 135 x 4

Ramp 4 – 185 x 2

Set 1 – 200 x 6

Do incorporate unilateral exercises. Split squats, walking lunges, single leg extensions, and single leg presses will help stabilize (and prevent) muscular imbalance.

Do keep it simple. Focus on executing fundamental exercises with proper form and technique. If you’re unsure, ask! We are here to help and want you to succeed!

 

DON’T:

Don’t do too much of one exercise. For instance, too many quad-dominant exercises (squats, lunges, leg presses, leg extensions) and not enough posterior chain exercises (hamstrings, glutes) can cause muscular imbalance over time.

Don’t let your knees cave inward. Focus on keeping your knees out and as stationary as possible. If this is something you struggle with, practice holding a deep squat or using a resistance band above the knee to force the knees outward.

Don’t round your back. Maintaining a flat and neutral back while properly bracing makes a world of a difference in having good form.

Don’t avoid mobility work. Best said by our own Amy Wisniowski, “Mobility training helps keep athletes of all kinds healthy and moving forward. I like to describe it as maintenance work for your body. Everyone can use a bit of maintenance work from time to time.”

Don’t skip leg day. Just. Don’t.

The Biggest Training Mistakes (and What To Do About Them)

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Feeling like you’ve hit a rut in your training? If you’re no longer making progress towards your goals, you’re probably making one of these major training mistakes. Read about what they are and how to fix them below!
1. Not having a training plan

Often when people start working out, the number one goal is to just get to the gym and do something. This works really well for awhile, but eventually you’ll need to be a little more structured. You need to have a plan to reach your goals, and you’ll need to keep track of what you’re doing along the way. If you squat 95lbs for 5 reps on day 1 and you’re still squatting 95lbs for 5 reps on day 45, something isn’t working. The best way to get on a training program? Let the experts design one for you. At Union Fitness, all Strength Lab members get personalized programming and coaching in addition to the rest of the membership perks (unlimited access to the training room, unlimited yoga and spin classes). We work with each member to adjust their programming as they go, and change things around to work towards new goals!

2. Lack of sleep

Given how fast-paced our society has become, it’s no wonder people are sleeping so little. As of 2013, the average American reported getting just 6.8 hours of sleep per night*. A full 40% are getting less than 6 hours per night! Sleep is vital to recovery, both from day-to-day stressors and the workouts your hitting so hard. That lack of adequate sleep accumulates as well, so you may be feeling fine for a week or two, but you’ll eventually hit a wall. If you find yourself struggling through your training AND at work, it’s probably time to start prioritizing your sleep. Check out our article on being a morning person here.

3. Your nutrition is off

Once sleep is addressed, the next big issue most people run into is their diet. We’ve talked a lot about addressing your diet on the blog (like this one on meal prepping and this collection of amazing healthy summer recipes), so I wont get into the details. But suffice it to say, you may just be spinning your wheels at the gym if you’re not addressing your diet. If you’re interested in taking the next step towards fixing up your diet, our Coach Beth Holmes put together an excellent guide to flexible dieting here.

4. Being on team #norestdays

You’ve definitely heard the phrase “less is more,” and often with training, that is definitely the case. When you’re super excited about getting into your workout routine, it can be really tempting to try to go hard every single day. In reality, that’s just going to hold you back. The work you do in the gym isn’t fully realized until you actually recover from it – by sleeping, eating well, and taking rest days! You don’t need to be totally lazy on your day off though. Leisurely walks, stretching, foam rolling, and some Slow Flow Recovery Yoga are all great ways to get some active recovery.

5. Forgetting the little things

Those last few suggestions up there, about stretching and walking? Those are usually the easiest to skip. Stretching and foam rolling aren’t (usually) super fun, but over time really add up to make you a better athlete. Try to set aside 15-20 minutes every day to work on your mobility and recovery (and even increase that on your rest days). We promise you’ll notice a difference!

How to Raise Money for Your Favorite Charity and Get Your Workout In

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Living in a fast-paced world can get overwhelming sometimes. It is hard to find time to do the things that we love. Some people love working out, and others love helpings those in need. Charity Miles is the perfect app for those who are willing do both.
With this app, you can fit your workout and your passion for helping others in the same time slot.

How Does It Work?

Charity Miles connects to your phone’s GPS. With this feature, the app can track your run or walk. The purpose of this is to allow the app to calculate how many miles you have completed by the end of your workout.
Another feature of Charity Miles is its ability to connect to the motion sensors of your phone. This means that the app detects all movements, which allows the app to track how long you have been active, whether it is indoors or outdoors.

Why Track Your Miles?

This app uses the miles you have completed to donate money to the charity of your choice.

Who Funds the Donations and Where Does the Money Go?

Different companies like Humana, Johnson & Johnson and Chobani teamed up with more than 30 organizations to make this app possible, and they are responsible for donating the money allocated for each mile you walk, run or bike.

What Types of Charity Are Part of the Program?

Charity Miles allows you to raise money for many different organizations that include, Autism Speaks, Girl Up, Stand Up To Cancer and the Alzheimer’s Association.
For a full list and more information on how you can download the app visit: http://www.charitymiles.org

Better Posture at the Office and Gym

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Good posture matters! It means that your bones are properly aligned and your muscles, joints, and ligaments can work as they are meant to. It also means your organs are in the right position and can function at peak efficiency while also allowing for normal functioning of the nervous system. Posture is the core of many issues of pain, dysfunction and injury in the body. Sitting in front of a computer or looking down at a cell phone takes its toll adding up over time to fundamentally alter the body’s natural state. Check out some of these tips to help improve your stability, balance, alignment, and confidence!
  • Look down with your eyes without bending your neck when looking at a phone or computer— hold your phone out instead of down in front of you
  • Move your head from left to right several times and use your hands to provide resistance and push your head against them, first forward and then backward
  • Stand in a doorway with your arms extended and push your chest forward to help correct and strengthen slouched shoulders
  • Sit up straight and align the ears, shoulders, and hips in one vertical line
  • Alternate between shifting forward to the edge of the seat with a straight back and sitting back against the support of the office chair to ease the work of back muscles
  • Footrests, portable lumbar back supports, or even a towel or small pillow can be used while sitting in an office chair, on soft furniture and while driving
  • Deep squat while holding on to the edge of a desk until you’re able to hold this position without the support of a desk
For a visual guide of specific structural imbalances and a postural guide, check out this link! —> https://www.bodybuilding.com/content/posture-power-how-to-correct-your-body-alignment.html

Two Events That Will Help You Switch Up Your Yoga Routine This Summer

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We all know Yoga in the Square is pretty popular and fun, but when summertime rolls around, all you want to do is adventure and try new things. Here are two events that your inner yogi will die to attend.

 

1. Wanderlust Snowshoe

Wish you went to Coachella? We have the perfect solution. Check out Wanderlust at Snowshoe, WV, for an even better line up to listen to while doing yoga.
Wanderlust brings together different yoga and meditation instructors, motivational speakers and music performers for a weekend, with the mission to help attendees help find their true north.
Different activities and speakers can be scheduled depending on the type of admission tickets purchased.
Three-day ticket, which has a cost of $380, includes:
– Three activities and one Speakeasy talk per day
– Access to all musical performances
– Premium activities, lodging and food available separately
– Option of paying $89 for a campsite destination
One-day ticket, which starts at $105, includes:
– Three activities and one Speakeasy talk
– Access to all musical performances the day of your ticket
– Premium activities, lodging and food available separately
Music-only ticket, which has a cost of $20 includes:
– Access to main stage on day of ticket
– Lodging and food available separately
– No access to activity or Speakeasy talks
For more information visit: https://wanderlust.com

 

2. The Beer Yogis

Date:
June 19, 2017
Place:
East End Brewery
Pittsburgh, PA
Are you one of those yogis that gets too caught up on happy hour to hit yoga practice? We have the perfect solution. The Beer Yogis will be stopping by East End Brewery Monday, June 29, to host part of their tour.
The practice will start at 6:30 p.m. with a 60-minute flow class, which will then turn into a beer tasting event at the brewery.
Admission is $25 a head of time, or $30 if bought at the entrance day of.
You will need to bring your own yoga mat, water bottle and towel.
For more information and tickets: http://bit.ly/2r93oxy

Workout Wednesday

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This Workout Wednesday, we have a deceivingly simple workout that will work your legs and help you become more explosive! Speed and power exercises aren’t just for athletes. By increasing your speed, you’re also increasing your coordination and training your muscles to fire faster and harder! We try to incorporate power training at least once per week for most of our members.
This workout is only two moves, but you’ll be doing 100 reps of each by the end. Be sure to warm up with 5-10 minutes of cardio, some glute bridges and air squats. You’ll need something to jump on to, like a box, a step, or a bench.
10 Rounds for Time
10 Box Jumps
10 Air Squats
That’s it! Record your time and come back to this one in 4 weeks to see if you can do it faster (or maybe jump to a higher box).

Workout Wednesday: Outdoors Edition

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Now that the weather is getting to be consistently beautiful, we thought it was time to start encouraging everyone to go outside to get their workout in! We’ve been incorporating some outdoor sprints into a group classes here at the gym, so now we’re going to lay out a similar quick but brutal workout you can do at home.
15 Minute Crusher
This is a 15 minute long AMRAP (as many rounds as possible). You’ll need to measure out a place to sprint (or find yourself a track, or just choose some landmarks), but otherwise you won’t need any equipment! Record how many rounds (and reps) you complete so you can try it again in a few weeks.
10 Straight-Leg Situps
20 Jumps Squats
Out and back sprint (at least 100m)
Share your times with us on social media!

Bike to Work Day

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May is National Bike Month, so if you’ve never given biking a try, now’s a great time to do it! Not only will you have the opportunity to enjoy the beautiful Pittsburgh scenery on your way to work but you’ll also be reducing vehicle pollution and avoid the increasing cost of gas, all while getting a great workout!
Join the rising number of bicycle commuters in Pittsburgh and support local bike shops in Lawrenceville, South Side, North Side, or Shadyside. If you’re not sure that you’re ready to commit to purchasing a bike, there are Healthy Ride bikes conveniently located and available to rent all over the city!
If safety is a concern, Pittsburgh has become a very bike friendly city and created bike lanes in most neighborhoods surrounding the city as well as downtown. There are also trails all over the city including the Three Rivers Heritage Trail, Eliza Furnace Trail, South Side Riverfront Trail, Riverview Park (in the North Side!!), Montour Trail, Frick Park, Schenley Park, and North Park.
If ya don’t know, now ya know all about biking in Pittsburgh.
Check out the following links for more information!
Where to get a bike!
https://fitt.co/pittsburgh/bike-shops-pittsburgh/
Where to ride your bike!
http://www.bikepgh.org/resources/maps-guides-more/map-routes/
Commuting to work!
http://www.bikepgh.org/wp-content/uploads/2016/05/bikecommuting101-1-2-1.pdf

May Member of the Month!

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Congratulations to Jeff, our May member of the month! Whether you come at lunchtime or evenings, you’re bound to see this local North Sider here slaving away on the elliptical or gettin’ swole on the bench. Don’t be fooled by his big bulging biceps though, he’s the sweetest guy around and more than willing to lend a friendly ear as you burn cardio calories together.
Jeff stole our hearts here at Union Fitness with his witty charm & banter, always smiling face and dedicated two-a-days. Congratulations Jeff! We look forward to many more double days with you!

Pittsburgh Marathon Expo Recap

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It’s been almost an entire week since the Pittsburgh Marathon Expo and I feel like I’m still recovering! We had an amazing time talking to all of this year’s participants about their running and fitness goals (and how our Fatbell class will help them achieve those goals)! We were especially happy to meet so many local Northsiders! You all gave us some great ideas for outdoor and weekend classes and events that we can’t wait to put in place.

We were sure to take full advantage of all the other vendors at the Convention Center for the Expo. We were lucky enough to be situated right across from the Pro Bike + Run storefront, so we ate tons of Honey Stingers during those long Expo hours. We were also in smelling distance from the Jenny Lee Cinnamon Swirl Bread tasting station which was EXTREMELY tempting, and got to taste some Sierra Nevada beers around Happy Hour! I even walked away with some Pittsburgh-themed compression socks that I can’t wait to deadlift in. I would encourage every single Pittsburgher with any interest in fitness to stop by the Expo next year!

Th best part of the whole event? The Northside won the 2017 UPMC Health Plan Steel City Spirit Social Media Challenge! I like to think it was our relentless tweeting and instagramming, but who am I to say? The Northside will now get a free outdoor yoga class courtesy of Fitt and UPMC, and we’re keeping our fingers crossed that it might happy right here in our backyard. We’ll keep you posted on the blog as soon as we have more detail.

For any runners taking a break from the increased mileage needed leading up the race, now would be a great time to start adding in some dedicated resistance training workouts. The most effective way to make that transition? Hire one of our coaches to make sure your form is on point and your program suits your specific needs. You can check out more info about our coaches here, and about personal training packages here. Otherwise, come on in to the gym and we’ll chat about it. See you soon!