Category Archives: Uncategorized

Workout Wednesday: Combating Easter Candy Overload

April 12, 2017Uncategorizedadmin

For this edition of Workout Wednesday, we’ve put together an at-home workout you can do before or after consuming your weight in chocolate this Easter! In the spirit of the holiday, we’ve included a lot of jumping and hopping around, so be sure to stretch out your legs before you start!

Cardio Warm-up	:30 jumping jacks :30 toe taps	Repeat 3 times, no rest!
Workout	:40 on, :20 off	Repeat each superset 3 times.
	1a: Jump Squats 1b: Mountain Climbers
	2a: Jumping Lunges 2b: Bicycle Crunches
	3a: Broad jump, jog back 3b: Dead bugs
	4a. Burpee tuck jumps 4b. Plank
Cool-down	Stretch!	Take at least 5 minutes to stretch out and bring your heart rate down.

Check out our short video below for a visual guide to some of the harder moves, then hop to it!

If you love these workouts but would prefer to get your sweat on with your other dedicated Union Fitness members, stop by our special Easter Bunny Bootcamp class on April 16 at 12pm. We’ll be doing some of our favorite jumping exercises (and maybe a little Easter Egg hunt) – all for free! Sign up on our website and we’ll see you there!

April Playlist

April 10, 2017Uncategorizedadmin

For those that enjoy the chill and relaxed side of exercise with feel good vocals and acoustics, try reggae!

Lay your body down- Diego Roots
Watching the tide- Diego Roots
Drum & Bass- Diego Roots
Summer Nights- Iration
Reelin- Iration
Scoreboard- Katastro
Alone- katastro
Sweet summertime- the movement
those days- rebelution
santa barbara- rebelution

For those looking for a little push of motivation in their workouts with intense beats and style, plug in for hip hop.

random- g- eazy
alone- 6lack
prblms- 6lack
calm down- g eazy
releaser- kid cudi
illusions- kid cudi
halfway off the balcony- big sean
no favors- big sean
passionfruit- drake
can’t have everything- drake
recognize- PARTYNEXTDOOR
humble.- kendrick lamar
the heart part 4- kendrick lamar
blue suede- vince staples
free lunch- isaiah rashad
new bae- vic mensa
liquor locker- vic mensa
drive me crazy- vic mensa
juke jam- chance the rapper
no problem- chance the rapper
selfish- future
vitamin d- ludacris

For those looking for something eclectic and out of the ordinary, press play for EDM/House.

In time- Droeloe
Stacks- yellow claw
bounce- masego
lost run the crowd- bassnectar
wawa- party favor
masks- cavalier
the raid- wafia
matches- cash cash
for the love- griz
tonight- rufus
we left- rufus
all deez- buku
front to back- buku

Union Fitness at Body Rock!

April 7, 2017Uncategorizedadmin

Do you love our group training classes? Steel Revolution’s butt-kicking spin class? Trying new things and listening to awesome music? If you answered yes to any of the above, you should definitely check out this year’s Body Rock!

Body Rock! is a pop-up fitness event hosted by Highmark, Allegheny Health Network, and organized by Fame15 Creative. Registration starts at 8am and the event will keep going until 2pm. Body Rock! is in its second year, and features Pittsburgh’s premier fitness instructors and studios, all taking place within Stage AE. Body Rock! attendees can participate in multiple classes once on-site at no extra cost. You will also be able to shop with the owners from Ragged Row as they create a pop-up Boutique in house showcasing all of their unique athletic brands.

Classes will be happening non-stop on April 30th, from 9am to 1pm, both inside and outside at Stage AE. Union Fitness will have a big presence at the event: Steel Revolution will be kicking things off with spin right at 9am, then doing it all again with a special 1pm class; Davis will be blowing everyone away at 9:30am with his one-of-a-kind Fatbell Revolution class; and Amy will be teaching Rebuilt at noon to help you mobilize after working your body for hours.

You can get your tickets for Body Rock! right here at Union Fitness. Everyone that purchases a ticket gets a little something extra too: you choose a free group training class here at the gym, OR a free consultation and 1/2 hour training session with one of our personal trainers! Talk to Lindsey, Alison, or Beth at the front desk to get your ticket and choose your gift! Also, don’t forget to RSVP on Facebook for event updates and teacher profiles leading up to the event. We hope to see you there!

Benefits of Massage Therapy

March 21, 2017UncategorizedHealth, Message Therapy, Recovery, Wellnessadmin

Gone are the days where massages are only available in luxury spas, resorts, and in NFL locker rooms. Many people are realizing the benefits of massage therapy for not only athletes, but for everyone! According to the American Massage Therapy Association (AMTA), massage acts to improve performance, reduce pain, prevent injury, encourage focus, and shorten recovery time. In a 2016 AMTA consumer survey, 78% of individuals surveyed claimed their primary reason for receiving a massage in the previous 12 months was medical (50%) or stress (28%) related. Perceptions on the reasons for massages are also changing. 71% of consumers agree that massage therapy should be considered a form of healthcare, not just a pampering perk for the rich and famous.

Sore from one of our classes? Good, you should be! Thanks to the benefits of massages on the muscular system, your body can actually recover faster. Massage affects the cardiovascular system by dilating blood vessels helping them work more efficiently to boost circulation, resulting in an increased flow of fresh oxygen and nutrients being delivered to your muscle tissue. This helps relieve tension and reduces soreness.

Studies show that massages are an effective treatment for reducing stress. Massages reduce levels of the stress hormone cortisol, resulting in lower blood pressure. Regular massages can help you manage anxieties and stress allowing for relaxing me time. According to the annual stress survey commissioned by the American Psychological Association: 25% of Americans surveyed experience high levels of stress. 50% of Americans surveyed report moderate levels of stress. That means that 75% of the individuals surveyed are chronically stressed out!

Insomnia knocking on your door? Believe it or not, massages can actually improve sleep. Studies have found a link between massages and healthy sleep. The common denominator? Delta waves. Delta waves are the brain waves connected to deep sleep. Massages increase delta waves, helping you to relax and fall asleep, without having to count sheep.

Did you know that Union Fitness has a massage room with a trained professional on staff? Marco Rigazio MS, LMT has been in the health and fitness industry for over 30 years! Marco has a Master’s degree in Exercise Science from California University and is a licensed massage therapist with a special interest in neuromuscular therapy, deep tissue, and Swedish massage. Working with chiropractors and physical therapists, corrective exercise and tissue therapy has been a mainstay for the last 6 years.

Give us a call or send us an email to schedule a massage with Marco!

Sources:

http://www.apa.org/, www.amtamassage.org, www.livestrong.com, www.nccih.nih.gov, www.time.com, www.huffingtonpost.com, www.healthfitnessmag.com, www.cnn.com

Workout from Anywhere Wednesday: Yoga Edition

March 15, 2017Uncategorizedfitness, Flow, Workout From Anywhere, Yogaadmin

It is freezing and snowy in Pittsburgh today, and we’re noticing a lot of our gym regulars are opting to work from home instead of braving this weather. We fully support that decision, but want you to get a workout in!

This week we’re setting you up with a little yoga flow that you can do anywhere. It incorporates strength, flexibility, and endurance, so you’re getting three components of training in just one workout.

All you’ll need is a little bit of space and a mat if you have one. Go through the entire flow 5 to 10 times.

Downward Facing Dog (jump to the front of your mat)
Forward Fold
Halfway Lift
Mountain
Forward Fold
Halfway Lift
High to Low Push Up
Upward Facing Dog
Downward Facing Dog

(Repeat 5-10x)

Crescent Lunge (Right Leg)
Left Knee Down, Straighten (Repeat 5-10x)
Right Hand Down/Twist Left
Left Hand Down/Twist Right
High to Low Push Up
Upward Facing Dog
Downward Facing Dog
Crescent Luge (Left Leg)
Right Knee Down, Straighten (Repeat 5-10x)
Left Hand Down/Twist Right
Right Hand Down/Twist Left
High to Low Push Up
Upward Facing Dog
Downward Facing Dog

(Repeat 5-10x)

If you feel like coming out of hibernation and into the gym, sign up for one of our yoga classes that we offer during the week!

Yoga Foundations

Mondays & Wednesdays: 7-7:45am

Vinyasa Flow

Mondays: 6-7pm
Tuesdays: 6:30-7:30am
Wednesdays: 6-7pm
Thursdays: 6:30-7:30am

Express Yoga

Mondays & Wednesdays: 12:15-12:45pm

Happy Hour Yoga

Fridays: 4:30-5:30pm

How to Be a Morning Person

March 10, 2017Uncategorizedfitness, morning, motivation, time-saving tips, workoutsadmin

How to Be a Morning Person

It’s March in Pittsburgh, which means the weather is hit or miss. It’s likely crisp in the mornings with a light covering of frost on your car, and the thought of begrudgingly dragging your body out of the warmth and coziness of your bed at the crack of dawn is the last thing on your mind. However, getting up and moving can be a remarkable way to start the day. Disagree? Just think about trekking to the gym after a long day at the office when all you want to do is get home, sounds equally as bad, or worse if you’re me! Here are a few hacks from the experts at Union Fitness that will stop you from hitting snooze, turn you into a morning person, and get you up and at ‘em.

Keep your alarm clock across your room, way across your room, forcing yourself to roll out of bed and stay out of bed.
Pack your bags at night and leave it by your door so you can leave your home within minutes. No rushing around in the wee hours of the morning picking out clothes and remembering to grab deodorant.

But first coffee. Set that pot at night and wake up to the delicious aroma of your favorite blend brewing blissfully away in your kitchen.
Sleep in your workout clothes and put your sneaks right next to your bed. No excuses.
Accountability is key. Sign up for a class. If there are consequences other than shame, even more incentive to get up and go.
Unplug early. Not only is this good for your mind, but studies show that unplugging from electronic devices before bed can improve both the quality and quantity of your sleep. A good night’s rest will make it easier to rise in the A.M.
Set a glass of lemon water on your nightstand and gulp it down when your alarm goes off. Dehydration begins in your sleep and there is nothing quite as refreshing and energizing as a tall glass of water in the morning. Additionally, lemon water aids in digestion, keeps you hydrated, is weight-loss friendly, prevents oxidation, gives you a vitamin c and potassium boost, and helps prevent kidney stones! Who knew that such an easy habit can bestow one with so many benefits!

Treat yo self! That’s right, give yourself a small reward for getting up and going to the gym in the morning. Isn’t it a little bit easier to get up knowing that there’s a lil somethin’ somethin’ coming your way at the end of a tough morning workout?
Cut the commute. Commit to a gym that is nearby so that you can roll out of bed a little bit later, and also get to work on time. If that isn’t an option, try getting a workout out in that you can do from anywhere.
Remember the results. Set your intentions for the day. Remember what your goals are and what you are working toward.

Workout from Anywhere Wednesday: Tabata Intervals

March 8, 2017Uncategorizedadmin

Workout from Anywhere Wednesday: Tabata Intervals

It’s March in Pittsburgh, so if you’re smart you’re planning a trip to somewhere sunny and tropical in the very near future. If not, it’s a safe bet you’ll be traveling for work or to see family in the coming weeks. If you find yourself in a tiny hotel gym with nothing but a few dumbbells and some questionable cardio equipment, you may be tempted to just press pause on your workout routine for a while. Don’t give in! You can get in some intense training anywhere, and it doesn’t need to take up hours of your precious vacation time either.

Enter Tabata intervals. You can get a killer workout done in just 4 minutes if you’re willing to give it everything you’ve got! Tabata intervals were created by Dr. Izumi Tabata, an exercise physiologist out of Japan. These intervals are a type of high intensity interval training (HIIT). HIIT training burns a lot of calories in a short amount of time, and forces your body to keep on burning extra calories even after the workout is over! Studies have shown that HIIT cardio is even more effective than steady state cardio (think running at the same speed for an hour) at burning body fat specifically (check out this 2001 study for all the nitty-gritty details).

What you’ll do: pick a bodyweight movement that challenges you but can be completed for lots of reps, like air or jump squats. You’ll work as hard as you can for 20 seconds, rest for 10 seconds, and repeat for a total of 8 intervals. Make sure to get a good warm-up and cool-down in too.

Here’s an example Tabata workout for you to try. If you’ve even taken our U.Fit Bootcamp class, you know how fond we are of burpees! Get creative with your movement choices! We’d love to see someone try a jumping lunge version.

Warm Up	10 Side Bends	10 High Knees
	10 Cat-Cows	10 Dead Bugs
Cardio	5-10 minutes of light jogging or cycling
Tabata Burpees!	:20 on / :10 off	Repeat for 8 total rounds
Cool Down	5-10 minutes of light jogging or cycling	Stretch!

Let us know how you do! If you’re in Pittsburgh and want to give HIIT a try, stop by our Sweat Equity class on Wednesday mornings at 6:30am. You’ll get a warm-up, 20 minute HIIT workout, and be cooled down and on your way out by 7:00. Did we mention it’s one of our free classes?? There’s no reason not to stop by and give it a try. We’ll see you there!

Getting ready for your first 13.1

March 1, 2017UncategorizedMarathon Training, Runningadmin

Getting ready for your first 13.1

As we enter the month of March, Pittsburgh running enthusiasts are buckling down and starting their prep for the Dicks Sporting Goods Pittsburgh Marathon and Half Marathon. For many, including a few of our members at Union Fitness, this will be their first! Here are a few tips for beginners looking to make the most of the next two months of Pittsburgh running:

Get yourself a plan.
If you want your body to be ready to run 13.1 miles on May 7, you need to start getting acclimated to that kind of mileage now. There are tons of solid half marathon training plans that can be found online. The most important aspect of each of those plans is the weekend long run. If you do nothing else, always get in your long run!
Your long runs will be slow.
You shouldn’t be pushing yourself to run fast when you’re doing that long run. Stick to a pace that would let you maintain a conversation with a running partner. Even better, get yourself a running partner (or join a group like the Steel City Road Runners Club ) and put your pace to the test! Not every training run can or should be fast, but that doesn’t mean you’ll be extra slow in the race. You’re building your aerobic base and preparing your joints for a few hours of pounding the pavement in May.
Use one of your shorter runs to get a feel for running at your “race pace.”
Are you looking to finish the half in less than 3 hours? Less than 2? You can use this calculator to figure out your race pace. Once a week on one of your shorter runs, do a mile (or two or three) at that pace. Practicing that speed will help you keep the right pace through your whole race, especially in the first few miles. Runners that go out too hard at the start tend to slow up a lot by the end. “Slow and steady wins the race” after all. Learn your pace and you’ll find it easier to stick with on race day!
Practice eating and drinking during your runs.
When you’re running for upwards of 90 minutes, your body will reach a state of carbohydrate depletion. To put it simply, you run out of energy and “hit the wall.” To combat that, you need to take in some calories, preferably some sugary calories, during your race. This can be really hard on the digestive system if you’re not used to it, so start practicing during your training runs. Once you’re running 7, 8, and 9 miles at a time, you can start introducing food and drinks. Gatorade is a classic and will be provided during the race. I prefer getting a little bit of solid food in, like these “sport beans” that are really just jelly beans for runners with some added caffeine!
Honor your rest days.
When you’re nailing your training, it can be tempting to take on a “more is better” mindset. You may want to add in some extra miles, recovery runs, or extra cross-training. Don’t do it! Your body, and especially your joints and ligaments, need those rest days. What you can do is keep up with daily stretching, and even throw in some yoga classes. Stretching and yoga will keep your muscles and joints happy and let you run even harder on your training days. For a yoga primer, check out our Yoga Foundations classes on Monday and Wednesday mornings.

We’ve got less than 10 weeks to go until race day. We’ll see you at the GNC Live Well Pittsburgh Health and Fitness Expo during race weekend. In the meantime, our coaches are here to help you out during training season. Take these tips, train hard, and have a great first race!

Dolce Diet

January 26, 2017UncategorizedClean Eating, Diet, Happy Hour Healthyadmin

Dolce Diet

Week 1:

Change is hard. Adjusting to something new, whether it’s a new schedule, new workout routine or a new nutrition plan, has many unique challenges. Today I’m about halfway through my first week of the Dolce Diet and if I’m being completely honest, it’s haaaard. To put it simply, I’m riding the struggle bus—I’m tired, irritable and outright haaaaangry! Just ask my coworkers, they’ll tell you. (Sorry Linds & Casey!!)

As a weightlifter, I’m used to eating CARBS. I’m talking white rice, whole grain breads, tons of veggies, and yeah, the occasional Rice Krispie treat or ten. I’ve also been known to take down a whole pizza in one sitting, like every Friday night to be exact. In the Dolce Diet, aside from the morning oatmeal, there are minimal carbs. Definitely not as many as I’m used to— so cue the Carb Cravings and the Carb Crash. If you’re unfamiliar with the Carb Cravings (lucky you!), I’ll try to explain it to you. Imagine your favorite carb, be it pizza or Rice Krispie treats. Then imagine that every single person you see morphs into that favorite carb. Literally just slices of pizza walking around everywhere! You can smell the gooey dough. You can almost taste that salty first bite of cheese. Everything is so real and your brain is telling you to “EAT PIZZA NOW.” That drool inducing phenomenon is what I call the dreaded Carb Cravings. The Carb Crash on the other hand is when you’re knocked back into reality and realize, “Nooooo, they are just people. You can’t eat them. That’d be weird and most definitely highly frowned upon.” The crash is harsh.

So how do I deal? Deep breaths. Inhale. Exhale. Repeat. Savor the food I do eat. Focus on the good, nourishing aspects of my food. Focus on the change. Focus on the end goal but enjoy the process. Focus on my health.

I’ve also realized that I need to heed my own advice. I often tell my clients to find a balance between the edge of old habits and the challenges of the new, slowly making progress step by step. I tell them to learn to be comfortably uncomfortable because that’s where we see the greatest changes. I’ve never told anyone it was easy though. Change is hard but I’m not giving up.

My Meals:

Breakfast for the week: Steel cut oatmeal with chia seeds, hemp seeds, raisins, almond butter and frozen blueberries.
Lunches for the week: Egg scramble with turkey bacon, spinach, peppers and tomatoes cooked in avocado oil.
Dinners for the week: Wild Salmon with spinach, kale, peppers, and asparagus cooked in coconut oil.

Wellness Retreats Near and Far

January 25, 2017Uncategorizedadmin

Wellness Retreats Near and Far

You know the drill – New Year’s Resolutions prompt us all to be better, look better, feel better. We join gyms, declutter and meal prep. But once January ends, motivation can stagger when we’re faced with 11 more months of commitment. Instead of being swayed by the easy way out, be your strongest YOU by taking part in a wellness retreat.

Studies show (https://www.spafinder.com/blog/spa-travel/why-you-should-go-on-a-wellness-retreat/) that wellness retreats, detoxes, yoga and meditation have the power to give mental and emotional healing by helping you make changes from within. You can set your reset button, bask in a beautiful location with delicious food, learn something new and take home positive memories.

Wellness retreats can help you find a great balance, and luckily there are a handful of locations offering retreat packages near Pittsburgh.

Nemacolin Woodlands Resort

Distance from Pittsburgh: Farmington, PA (1.5 hour-drive)
Types Offered: Holistic Living Package, Healing Art of Massage, Universal Love Retreat, Fitness and Adventure Retreat, Longevity & Brain Health, Diet and Nutrition, Yoga & Meditation, and a Rise Up Retreat for Entrepreneurs.
Himalayan Institute Pittsburgh
Distance from Pittsburgh: Mt. Lebanon (30 minutes from Downtown)
Types Offered: Learn to Meditate, Getting a Good Night Sleep, Breath Awareness Practice, and Ayurvedic Yoga Consultations
Ayurveda Integrative Wellness Institute
Distance from Pittsburgh: Robinson Township (30 minutes from Downtown)
Types Offered: Holistic Healing Spa Therapies for Perfect Wellness and Panchakarma Detox Herbs and Oils

Interested in venturing further away from Pittsburgh? Here are some top-notch retreats (http://www.cnn.com/2016/12/23/travel/wellness-retreats-2017/) around the USA.

1. Glow Wellness

Distance from Pittsburgh: Princeton, NJ (5 hour-drive)
Types Offered: Relax, Cleanse & Glow Weekend Retreat, Healthy Weight Loss Weekend Retreat, and The Total Cleanse Weekend Retreat

1. The Wellness Collective

Distance from Pittsburgh: Ranchero Santa Fe, California (6-hour flight)
Types Offered: Movement & Fitness, Attitude & Perspective, Nutrition & Toxicity, Sleep & Respite, Relationships & Connection and Stress & Balance

1. The Arrigo Programme

Distance from Pittsburgh: New York City (1.5 hour-flight)
Types Offered: Biodynamic medicine, breath work, precision bodywork, Tibetan pulsing and a psychological-astrological hybrid

Or, Try out Union Fitness!
Union Fitness is more than just a gym. It’s more than a place to lift weights, take yoga and spin, run on a treadmill and climb an elliptical. At Union Fitness, we strive to deliver a holistic fitness experience that will help you disconnect from everyday responsibilities and reconnect with your inner self to accomplish your goals. In itself, a membership or class pack at Union Fitness can lead to a stronger, healthier you.