Tag Archives: motivation

CJ’s plan for impacting all!

“If somebody offers you an amazing opportunity but you are not sure you can do it, say yes – then learn how to do it later! Opportunity favors the bold.”

― Richard Branson

 

 

At Union Fitness we have an amazing opportunity to impact the day and lives of our members every time they walk into our doors. At times, the answer is easy, just be a good person and give our members a great training experience. Other times, the answer lies beneath the surface of training, people want to be a part of something more, a sense of friendship and community. The opportunity I have here is to be a good human, training partner, coach and community member to continue to help build Union as not only a gym but a place of support, encouragement and comfort…a real judgment free zone (shots fired).

 

 

How do I do this…sometimes I don’t know, it takes time to build trust and relationships. Saying hello and introducing yourself makes a stranger, no longer a stranger. Being a good training partner comes with some responsibilities, holding each other accountable to show up, keeping each other motivated to stay the course outside the gym and someone that makes training fun. When it comes to coaching you have to meet people where they are at in their training/wellness journey. Giving a member too little or too much may make them unmotivated to return or discourage their progress. A good coach has to motivate but also be realistic at the same time with progress, always be supportive nonetheless. Finally to build our family and community atmosphere we have to support each other no matter the weight on the bar or distance of race. We can even show our love outside the gym by supporting our members local business, events, hobbies and our community as a whole. It’s always great to see a familiar smiling face at an outside event.

 

 

Some cool events support events coming to Union are:

Feb 25th – CEJ’s Birthday Powerful class with donations going to a local Animal Shelter

March 15th- All Out For Amelia with donations going to families & children impacted by cancer

 

 

If you have any cool events coming up or neat ideas, let us know! If you want to try and event, but aren’t sure, say yes and we can figure it out together.

 

 

Long story short, be good to yourself and others and live well.

Cheers,

CEJ

Cody’s Training with Stew

Three Fridays ago, as Stew (a member at Union) was leaving the gym, he nonchalantly asked, “Wanna squat with me tomorrow? I’ve got sets of 10 on safety squat bar.” If you don’t know me very well, wanderlust and impulsiveness describe my approach to training for most of the calendar year. So when Stew offered me an opportunity for masochistic spontaneity, of course I accepted. Now my entire week revolves around my quality time with Stew on Saturdays. My current weekly split looks something like this.

 

 

Monday– Competition Squat
Tuesday– Competition Bench
Wednesday/Thursday– Competition Deadlift (On one of those days depending on how I feel)
Friday– Secondary Bench
Saturday– Secondary Squat (AKA fun with Stew)
Sunday– Supplemental/Accessories/Conditioning
In the first squat session, Stew and I both hit 335 for our top set of 10. We both felt good about it. It was an honorable starting point. Afterward, we talked about possible strategies for jumps in the coming weeks that made sense and wouldn’t put us in the hospital.
In the second session, we threw strategy out of the window and made a huge jump to 375 for our top set of 10. We were a rocket ship. Nothing could stop us. We felt like we were going to continue getting stronger forever.
In the third session, we were rudely awakened from our pleasant fantasy, and we reluctantly acknowledged that we live in the real world. What a bummer. Stew had worked a ridiculous amount of hours that week, but did he let that stop him? No. He forced improvement when none seemed up for grabs by wrapping his knees and hitting 385 for his top set of 10. I also did 385…for only 4 reps.
After my disappointing performance, I relegated myself to the corner of the gym and let the strong people squat on the monolifts. Since I couldn’t reach anything heavy, I decided to drop down and hit 335 for 6 sets of 10. If I can’t push the weight, I usually just put in work.
After safety squats, we usually do some tempo high bar squats, but I opted out since I was doing more with the safety. After the tempo squats, Stew did a ton of belt squats, lunges, and probably some other stuff while I was lying on the ground, delirious and sweaty, wondering what year it was. This has been a common theme while training with Stew.
After three weeks of this block of training, this is my professional analysis…it’s been a lot of fun. Can’t wait for next week.

Banishing the Summer Bod Myth

It’s here, y’all!!!

It’s something we’ve all been anxiously waiting for through months, treacherously cold, snowy, and blustery months. Yeah, it did technically snow last week but SPRING IS OFFICIALLY HERE. And Spring means Summer is basically here too. And Summer means bathing suits, beaches, the Bucco’s, beers & barbecues!

Summer can also bring the harsh realization that maaaaaaybe you’ve put on a few winter hibernation pounds. With that realization begins the Internet splurging, looking for ideas and last ditch efforts on how to achieve that ideal “Summer Bod”. We all know the image that comes to mind too— gorgeously tan with chiseled abs and a rock hard, toned body, glistening with summer dew morning mist.

Let me be the first to say it— We MUST banish this perfect “Summer Bod” myth! This unrealistic expectation of ourselves to somehow transform into an Instagram Fitness Model/God/Goddess overnight should be forever banned! Instead, I propose to shoot for a healthy lifestyle that you can maintain throughout the year!

Here are 3 easy ways to help you banish the Summer Bod myth:

1. Look in the mirror and say to yourself, “I accept and love my body”.

Don’t skip this step! Self-acceptance is the best & fastest route to a better you. A healthy life starts with a healthy mind and attitude. You’ll be amazed at how much better you’ll feel once you begin to accept yourself just as you are.

2. Set year-round realistic goals and aspirations for yourself.

Whether it’s to run a local 5K, be able to squat your bodyweight or to simply be able to function through day to day routines, set a goal (and a reward) that is both achievable and realistic. And don’t feel the need to stop at just one goal, keep a list of things you want to accomplish and a realistic time frame to get them done.

3. Find a way to make fitness fun!

Not everyone loves to snatch a barbell over their heads. Not everyone loves to run. Not everyone loves to spin. And that’s ok! Find something you do love, something that makes you feel accomplished or something that fills you with joy (or at least perhaps the least amount of dread!). Haven’t found it yet? Just keep searching, I promise there’s something out there with your name on it.

Here at Union Fitness, we know living a healthy lifestyle year-round isn’t easy! So we are here for you step by step, class by class, meal by meal, and goal by goal.

How to Be a Morning Person

How to Be a Morning Person

Slay the Day
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.

  1. Keep your alarm clock across your room, way across your room, forcing yourself to roll out of bed and stay out of bed.
  2. 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.

Gear

  1. 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.
  2. Sleep in your workout clothes and put your sneaks right next to your bed. No excuses.
  3. Accountability is key. Sign up for a class. If there are consequences other than shame, even more incentive to get up and go.
  4. 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.
  5. 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!

Lemons

  1. 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?
  2. 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.
  3. Remember the results. Set your intentions for the day. Remember what your goals are and what you are working toward.

Yoga