Category Archives: Uncategorized

A Conversation in my Head

Hamer and I were taking a break from some heated bocce ball matches after work one day and started having the old debate: low bar or high bar. Hamer stopped and asked the women next to us what they thought. They had no idea what the hell we were talking about. Something that we might think is so important and give each other a hard time about, this woman had no idea what it was and had never given it any thought. Something as simple as that stuck with me, where is my effort going? Is it going somewhere meaningful? What, in the big picture, what actually is strength, how is it shared, what the hell does it even mean? Does it actually matter? 

 

I was watching Neat:The Story of Bourbon last night and they dove into how the whisky is made and  its history of it. They then dove in a bit deeper, to what it means to drink bourbon, to enjoy it with the people you are with. I found it paralleled strength quite a bit in my life. Getting strong is great, getting strong with people you care about is better. Often,the most important training is just getting under the bar with a loved one or pushing some sleds with a brother/sister. Sometimes numbers aren’t always the most important unless we’re in competition. But going through the day in day out of training next to someone else gives meaning to those numbers. I still want to chase  a 700lb deadlift before I go 6ft under, but I know I’m plenty training sessions away from that. However, by saying the numbers aren’t as important I mean when you’re training, I train with a guy that isn’t as physically strong as me, but mentally is so much more. On “those days” he knows he has to step in and get me out of my head and back under a bar. 

 

The other thing that has added meaning to my training is this; the harder I train, the more disciplined I am, the harder I train, the more compassionate I find myself feeling. I hear this alot in the combative sports, that the more time you spend training, getting choked out, the more compassionate and peaceful you find yourself outside of training. I think the same is true for lifting. My rack is where I can be aggressive, angry, whatever the hell I want to be, push my training partners and get after it, with any and every four letter word I  want. but as soon as I step away, I’ve found a peace. 

 

Which brings it back to the struggle. We always usually have a struggle, and the people we go through that struggle with are the ones usually closest to us. Training fosters that as we usually choose our struggle and our training partners are crazy enough to join us in  it everyday. Struggle teaches us to enjoy the hard work  with those we care about. One of my favorite training sessions wasn’t a heavy single (although we all know those are the best) but it was a barbell and a few hundred pounds of bumpers in the middle of a dirt road before a buddies wedding while we had a couple of beers and cleaned. Strength came down to this for me: it’s not about the barbell, it’s about the lives you touch and the people you meet. Strength is just a byproduct of a good relationship and like good bourbon takes time,the hard parts can’t be skipped and it can never be rushed.

 

He Blinded Me With Science

Attention Attention!!

 

Toss on your goggles because you’re about to be blinded by science…SCIENCE!

 

Union….this has been hiding in the shadows for far too long. Buried deep in the sarcophagus of time, repressed from the world. Adventurers young & old, from far and wide have spent their lives in pursuit of this historical relic. Some call it the fountain of youth, others believe it’s a transcendent pilgrimage of enlightenment. Your personal Swashbuckling Nick Cage (National Treasure reference) has found the X and unearthed these dark secretes.

 

TEACH ME TUESDAY is coming back! The goal of TMT is to provide a wide range of knowledge and education on health, overall wellness, training and many more dope topics. If you have anything you’d like to learn about please comment below of just let CeJ know what is up. Thank you for your time and lets Get Bumpy on this exploration of endless mental wisdom.

 

Train your Brain and get your Mind Bumpy!

 

Cheers,

 

CeJ

Bootcamp and Beers Review

In today’s Blog, we will be highlighting our 1st offsite UF Workout.  At UnionFitness we are striving to be a bigger influence in our community. We want to be a positive and uplifting part of Pittsburgh.  In order to be influential, we feel it’s important that we start in our own backyard, which is the Northside.  We wanted to get our faces out in the community, so we picked a local brewery to kick off our offsite workouts.

 

We ventured 4 blocks over to Allegheny City Brewing (ACB).  

 

This neighborhood gem is in the heart of Deutschtown on the Northside.  The owners of ACB, Amy and Matt welcomed the idea with open arms and allowed us to “GET BUMPY” (the words of one of UF’s prolific trainers and management staff, CJ).

 

“WITHOUT TRIUMPH, THERE IS NO GLORY”

 

With the new restrictions imposed on bars and Restaurants this past week due to Covid-19, we all were a little worried if we would still be able to have the workout.  BUT, we didn’t let the restrictions or the threat of rain stop us and we GOT IT DONE!!!  8 people came out and got sweaty before we all enjoyed the tasty suds of ACB’s Craft Beer.  There is something about struggling through a hard workout with people you know and don’t know, and then sharing a beer with them, that is good for the soul.  We want to continue to promote that feeling and meet new friends along the way.  I believe this is true outreach!  Doing things that bring people together, that can share their backgrounds with each other, is how we can promote community equity.

 

This was a GREAT kickoff to our offsite workouts and community outreach.  Our goal is to have one of these a month in our community to continue to show our neighbors that we are here, that we want to help, that we want to be a part of the change that is going on in our city, and that we want to continue to be a positive resource for our community.

 

Special Thanks to Amy and Matt of ACB and to the warriors that came out for the workout!!!

 

If you ever want a great place to have tasty beer and a fun atmosphere, please checkout @alleghenycitybrewing or www.alleghenycitybrewing.com

 

For our next offsite workout, check our Instagram @unionfitnesspgh.

 

Matt Grayson

Connor’s Lessons from Maryland

Hello Union Fam,

 

For those of you that don’t know me I used to be a coach here at Union Fitness up until December 2019 (recently returned). In December I had the opportunity to be an intern strength & conditioning coach at the University of Maryland. The teams I was working with include: Baseball, Field Hockey, Volleyball, Women’s Lacrosse, & Wrestling. The goal of this blog post is to reflect on my experience at Maryland, evaluate what sets some of the best athletes in the country apart & what I plan to implement in the future.

 

For those of you reading this who haven’t been inside the walls of a collegiate weight room and envision athletes performing super complex & specific exercises; let me stop you right there. That is not the case. The three words I heard more than anything while at Maryland were, “Keep it simple!” For the most part, 80% (some would argue higher) of what strength & conditioning coaches’ program is very similar across the country. So, the question I find myself asking is “What sets each program/department/team apart?”

 

1.) Mind the Gap
“When the truth is blurred, perception becomes reality whether you like it or not.” This lesson is based around being aware of the gap between how you are perceived by others and your reality. You can be as self-aware and conscious as you want, but there is some value in objectively hearing how others perceive you. What people perceive is usually what they believe, and this is based on what they consistently hear, see, & think. I am and most people are guilty of creating perceptions before obtaining full information. This can also lead to a valuable and tough conversation on bridging the gap of how you and others are perceived. Going forward, notice those perceptions but don’t allow them to grow. Instead be intentional and put your best self on display.

 

2.) What does it mean to be tough?
When you think of tough, you probably imagine a scene from Rocky where he goes round after round, with a bloody face, eyes swollen, broken nose, & still somehow manages to come away victorious. True toughness to me is a characteristic many talk about but few execute.

 

The best example I have of this comes while one of my teams at Maryland was running shuttles. After already lifting for about 45 minutes we headed down to the basketball court to run our 3rd week of shuttles. The shuttles were 15 yards and back and every rep had to be completed in a certain amount of time. Your foot has to be behind the line at the start of every rep and you have to touch the opposite line every time. I was positioned at the baseline/start line, blowing the whistle to start, checking to make sure everyone was behind the line, & calling out times. First set no problem. Second set no problem. Halfway through the third set the female DIRECTLY in front of me says, “Connor my foot wasn’t behind the line. We owe an extra rep.” I missed the person two feet in front of me and instead of just cruising past it she held herself and the team accountable. Over the course of all of my strength and conditioning experiences, I can count this type of event on one hand. Speaking up, holding the individual and team accountable, knowing the result will make your teammates suffer more. The funny thing is after we finished the shuttles and debriefed; no one held a grudge or had any ill feelings towards her. So why doesn’t everyone hold themselves and others accountable?

 

To me the answer is habits. If you don’t not have the daily habits built in of doing things correctly and completely you will surely not hold yourself or others accountable when it will receive blow back. In the future I will look into team building activities specifically designed to get athletes to speak up and hold each other accountable. Secondly, I think debriefing is crucial. This is an opportunity for a coach to give honest objective feedback, but also an opportunity for your athletes to give feedback. Not just to you, but to each other. These micro events will be my attempt to get them to engrain and establish these habits and create an environment that is player led.  I would much rather have them remind each other to pause their reps than me. 

 

3.) Slow Cook
For someone who enjoys training hard, this is tough for me personally but is always in the back of my mind when coaching & training others. Harder is not always better. With Olympic sport athletes, coaches typically have them for 4 years. With that being said don’t try to throw everything at them their first year. This is also true for a private gym. It may feel like a big accomplishment to barely walk out of the gym but is it unnecessary. Yes, there are times to push the envelope but not all the time. It is our responsibility as coaches to regress you when you do not have the proper movement literacy to perform an exercise and progress you when you are crushing it. Remember, slow is smooth and smooth is strong. Put your ego aside and remember that one step back & two steps forward still get you ahead. 

 

4.) HAVE SOME FEEL
In the words of Cej, “Just be a dood!” Now what does this mean? To me it means: be authentic, be vulnerable, support & praise others without expecting anything in return, & know when to listen. At the end of the day strength & conditioning, personal training, & the fitness industry is a relationship industry.  Knowing your audience and what they respond to will build a client faster than any “perfect program”. I have seen some coaches and interns do this really well and others not so well. Do they always need you in their ear or do they just need an occasional cue? Do they like picking apart every detail or are they going to do anything written down? Do they need you hyping them up for every set or do they just need feedback?

 

An example I am reminded of takes me back to my time interning with Pitt’s Strength & Conditioning Department. It was a 6:00AM summer lift. A few of the wrestlers had to train early before heading to their summer internships/jobs. They had squats as one of their main lifts. One of my fellow interns was not typically loud but was trying to get them ready for their working sets. As he is spotting one of the wrestlers, he starts yelling & cueing the things that look like they need improvement, “UP, CHEST UP, KNEES OUT”. Finally, the wrestler finishes his set, racks his weight, and my fellow intern goes to help the next athlete. At this point I am still by the wrestler’s rack when he turns and says to me (in a little different language) “Why was intern X yelling. It’s just squats.” LIGHT BULB MOMENT. This particular wrestler didn’t need any external motivation or encouragement. He just wanted to be coached up without the yelling. He was going to give his best effort regardless.

 

The importance of conversation is nothing new, but often overlooked. A training session is much more enjoyable for a coach and client when everyone is on the same wavelength! Having some feel comes down to keeping in mind that the conversation is not about the relationship; the conversation is the relationship. And if you can’t hold a conversation what does that say?

 

Connor Keenan

Training Update and Building Momentum.

Like many of us, I recently took a 2 month hiatus from training while much of the country was shut down. Of course, I could have found multiple ways to gain access to equipment, but I saw it as an opportunity to take the time to focus on other aspects of life that I wanted to address. Although the forced time off was great and helped me gain a new perspective, it has since been nice getting back into the swing of things over the last month or so. I set some goals and opened my mind to a new style of training focused on slowly building upon the foundation that I’ve previously established.

 

For the first 2-3 weeks I started by getting re acclimated to simply having weights in my hands and on my back again. I kept the intensity on my main lifts around 50-60%, and focused my accessory work around basic bodybuilding style movements. I also incorporated the use of supersets and circuits in order to reestablish a good level of conditioning before jumping back into higher intensity training. Now that I have gotten back on my feet, I feel as though I’m not too far off of where I was prior to quarantine. Except this time, I’m trying something new. 

 

Recently, one of my training partners recommended that a few of us do a training block in gear. If you aren’t sure of what I’m referring to, it basically consists of the use of supportive equipment designed to help both protect the body and aid in lifting more weight than you normally could without using it. This can consist of supportive briefs or suits for the squat and deadlift, and a supportive shirt for the bench press. In addition to this, when used correctly, gear can help teach you a good deal regarding your form, as well as what you should be feeling throughout the movement.

 

A big misconception is that using gear only makes lifting the weight easier. Gear is like any other tool or piece of equipment. It has a specific purpose, and when used correctly it can help you to progress in certain aspects of your training program. When I explain to people what it’s like training with gear, I typically use the analogy of driving a race car vs. a daily driver. If you take your Honda Accord around a race track, it’s going to be fairly easy to handle, and you aren’t going to be reaching very high speeds. However, when you take a race car around a race track, you have to be very precise with your actions. The speeds are higher, and you may always be on the verge of out of control. Well, that’s how gear can be. You have to focus on controlling your body and controlling the weight. This process has the ability to have a great carryover to your raw training.

 

Incorporating the use of gear into my training has given me a greater understanding of my form, technique, body awareness, patients, and approach going into each lift. Concepts like this are a great way to build momentum going forward with your training. If you’ve been lifting for a good length of time, it can also help you to push through plateaus, all while gaining a greater appreciation for what makes lifting unique and fun. As with changing anything within your training program, start slow and focus on addressing only one variable at a time. If you try to change to many things at once, you will have a hard time understanding what’s working, what’s not, or what affect each thing is having on your body and on your progress. Remember that training and achieving your goals is not a track meet, but a marathon. Take your time, progress at your own pace, and focus on the things that you can control and build off of each day. And always remember to have fun in the process! 

UF & CV-19 Update

Dear Union Family,

Your health & safety are at the upmost importance to us and we want to give you the best environment possible to train and workout at. That being said, due to the spike in COVID-19 cases in Allegheny County, we will be requiring  everyone to wear a face mask while working-out in the facility beginning Wednesday, July 1st. Everyone has been doing a wonderful job at cleaning the equipment after use and respecting social distancing and for that we thank you very much for your efforts in keeping our home clean and safe.

 

We apologize for this inconvenience but we are doing this for your safety, our staff’s safety and the safety of our family and friends. If you have any questions or concerns, please reach out to us. Thank you for keeping everyone safe.

 

Wear your mask, wash your mitts and let’s crush COVID, so we can high five on some PRs again.

 

Cheers,

 

CeJ

Understanding the Basics of a Training Program: Part 1

Designing or following a training program can be challenging in its own ways. Different words, numbers, and exercises, all have a specific purpose and need to be incorporated correctly. Today we are going to go over a few of the major aspects of a training program that will benefit anyone, regardless of experience level or goals.

 

Main movement:

 

The main movement is the first movement of the day after completing your warm up. This will consist of a squatting, pressing, or deadlifting variation, and sometimes can also consist of a power variation including the snatch or clean. This movement is the priority of the day and will dictate the rest of the training session. It is important to understand that the main movement should demand a great deal of focus and dedication. These are the movements that are the foundation of your training program, and require the most attention to detail.

 

Assistance movements:

 

Assistance work is directly intended to “assist” the main movement. If you have a very noticeable weakness that is showing through your main movement, then your assistance exercises should be selected accordingly in order to correct that weakness. Assistance exercises are typically in the form of variations of the main movement, and should be performed once the main movement is finished. For example, If your main movement is a barbell back squat, but you noticed that you were getting loose when coming out of the bottom, then your assistance movement could be something along the lines of a paused squat, with an emphasis on keeping full body tension and positioning.

 

Accessories:

 

Accessory exercises should come later in the workout and are intended to build the areas that are used to perform the main movement of the training session. They usually come in the form of isolation or “bodybuilding” exercises such as dumbbell work, machines, and bodyweight variations. Think of these as your shield of armor. They are intended to “bulletproof” your body by building muscle and staying injury free by developing overall balance.

 

Volume:

 

Volume is the measurement of the total amount of work performed. It is typically calculated in the form of sets x reps x weight. Tracking volume can be very important in the overall effectiveness of your training program. If your total volume is too high, then you might have a hard time recovering from session to session, or at worst, it could lead to injury. If your total volume is not enough, then you will have trouble getting the stimulus needed to progress. Keep an eye on your volume, see how you feel and how you respond, and make adjustments as needed.

 

Intensity:

 

Generally, training intensity refers to the amount of effort that you are putting into whatever movement or exercise that you are performing. When performing a barbell movement, intensity refers to the amount of weight or “load” that is being lifted. We often see this written in the form of weight, or in a percentage of a one rep max. Like volume, intensity is also very important to keep an eye on. The point is to produce the necessary amount of stimulus in order to acquire progression. Too much intensity too often and you risk over-training and injury. Too little and you risk a lack of progress.

 

Stay tuned for Part 2 as we dive in a little deeper.

 

 

CeJ’s and Hams Awesome Adventure

T’was a hot day in the land of the Northside. As our quarantine was coming to a close some of us braved this heat to begin our training cycles. During the time away many of us (mainly me, Ham) were not able to keep up on our training. Others (CeJ) did, mainly because his girlfriend is tougher than CeJ.

 

With our return we have decided it’s time for us to train together again. A little history of our relationship, CeJ and I have known each other for 6 years and have trained together many a time. We pretty much know what to expect from one another.

 

Our day…

 

Today is our first “conditioning day” back together again. The plan was 3-5 sets of the following,

 

Farmers 320 lbs total walked from UF to Building 4 (no clue distance).

5 Box Jumps.

8 D Ball Throws over shoulder 80#.

 

Luckily our good friend and UF superhero WARD jumped in with us as he thought it looked amusing. The first set was hotter than a pepper sprout (as my southern friends would say). After my first set I placed my body in the shade and top a nap. Set two I began my full body cramps, set 3 was a dark place for me. CeJ decided to remind me that I am a full decade older than he is and he did two more sets.

 

Morale to the story is when we return be who you are and accept that you may not be ready to train the way you were back in March. The road to strength is a long and windy one, respect the trip and have some fun.

 

Keep improving my friends.

 

Todd Hamer

Welcome to the NEW UF

Union Family & friends,

 

We are pumped to see your smiling masked faces and tossing around all of the elbow bumps as we get back into the kettlebell swing of things.

 

We have great news, huge news, the best news coming your way, Saturday 13th from 9am-3pm we will be having a day of outside socially distanced classes to show off our addition to our main UF location. “What will be there President Bumps-a-Lot?” Well let me tell you my friends, we will have Pittsburgh’s DJ truck providing jams, Fit Fresh Kitchen meals, Come Ready Protein Drinks and You of course! “Wow, how cool, tell me more”! You got it buddy, check out the schedule below and come get bumpy with all your favorite UF Coaches.

 

Saturdays are for Social Distance and Getting Bumpy

 

9am: Powerful w/CeJ

 

10am: Yoga

 

11am: Cardio Lab

 

12pm: Powerful w/Curty

 

12pm: Yoga on the Lawn

 

1pm: Bootcamp

 

2pm: Yoga

 

2pm: Bike Adventures w/Hamer (BYOB) (Bring Your Own Bike)

 

We are very excited to show off our new space and have our UF family back together, so excited that if you want to bring a friend, please do (just give us a heads up please). We will also use this time to come together and donate to the Pittsburgh Food Bank, any canned goods are welcomed and appreciated. Any of our members that are business owners and would like to join us in this event please reach out.

 

Let’s have some fun, stay safe and come together as a UF community.

 

Cheers,

CeJ

Four Pillar’s: Nutrition

Nutritional deficiency: an inadequate supply of essential nutrients (as vitamins and minerals) in the diet resulting in malnutrition or disease.

 

Nutritional deficiencies are common among most people. In the first link below Dr. Rhonda Patrick talks about how people who don’t take a multivitamin have inadequate vitamin D, vitamin C, vitamin E, and vitamin A. I am not prescribing vitamins but I want to give you an idea of how common it is to be deficient. She goes on to discuss that people who take a multivitamin can still be deficient in these vitamins.

 

If you remember in my last article I talk about optimal levels. I talk about how you don’t have to be deficient in something to feel the symptoms of not being at optimal levels. Now, the best way to know what your levels are at, of anything whether it be hormones or vitamins, is to get blood work. But once you get blood work done you are probably asking “what is an optimal level?” This is where I believe a dietitian can play a huge role. There are many experts online that give free info on such things. My favorites on nutrition are Dr. Rhonda Patrick, Dr. Eric Serrano, and Stan Efferding. Playing with your levels, to a degree, shouldn’t be harmful. I HIGHLY RECOMMEND GETTING YOUR VITAMINS FROM FOOD FIRST! Meaning if you are low in a vitamin try to consume the food that has an abundance of it before mega-dosing with a vitamin supplement.

 

Let’s talk about absorption. Many people like to go out and buy a multivitamin that has every vitamin and mineral. Getting the multivitamin that has 3000% of each thing. Don’t do this. Please. Certain vitamins inhibit other vitamin absorption so you might as well throw that pill into the toilet and save some of your time. Calcium is notorious for this. Calcium is known to inhibit iron and zinc. So if you are taking one of these I would avoid taking them with foods that are high in calcium such as dairy unless prescribed by a doctor or dietitian. Now there is also the opposite, certain vitamins increase absorption. For example, Vitamin D helps calcium absorption. Keep this in mind when taking certain supplements or about to buy some multivitamins that guarantee everything in them.

 

 

I am sure you are reading this saying “well I eat healthily and take a multivitamin so I am probably at optimal levels let alone deficient in the vitamin.” For that reason, Let me share my experience with vitamin deficiency. When training more constantly I would eat red meat as my main source of protein, for more than half my meals. But during this time I was becoming chronically tired, yawning throughout the day, not recovering from workouts, and craving ice-cold water constantly. When I say poor recovery, I mean it once took 7 days to recover from a hamstring workout. I first tried to increase my sleep time from 7-8 hours to over 9 hours; it didn’t work. I started increasing some anaerobic training thinking this would assist in recovery; now I wasn’t recovering from the anaerobic training. I finally reduced my time lifting weights: which made a moderate difference but decreased my progression.  I finally spoke to two different nutritionists. One recommended B vitamins supplement (which I was already taking) and the other recommended an adrenal cleanse. Both did not work. Finally, I had a blood test that showed I was deficient in Iron. Now, if you are thinking this makes no sense considering the amount of red meat I was eating you would be spot on. But then I had another that showed the same results. I started supplementing with 15 mg of iron and after 2 days, my energy levels increased to the equivalent of feeling as though I drank 3 cups of coffee. My workout recovery improved, naps during the day were no longer necessary, and I barely yawn now. It also resulted in drinking far less caffeine. This could be from multiple factors but either way, it’s important to check what you might be missing.

 

By the way, your fancy pre-workout is not going to fix your vitamin deficiency but it will mask it.

Dr. Rhonda Patrick

https://www.youtube.com/watch?v=o0u8UdZeOhc&t=158s

Calcium and Iron 

https://pubmed.ncbi.nlm.nih.gov/21462112/

Calcium and Zinc 

https://pubmed.ncbi.nlm.nih.gov/9174476/

Vitamin D and Calcium 

https://www.endocrineweb.com/conditions/osteoporosis/role-calcium-vitamin-d-bone-health

Examples of Combinations of Vitamin’s 

https://www.health.harvard.edu/newsletter_article/Nutritions-dynamic-duos