Tag Archives: Workout From Anywhere

Monthly Challenge

For the month of December we are offering all of our members a chance to challenge yourself, as well as us here at UF. There will be 4 different options and scoring sheets are hanging outside of our cardio lab. With these challenges you can complete them in the gym or tag us on instagram and we will put your score up for you. The winner of each challenge will receive a free massage. For those of you who are not ready to come back to the gym we can save your massage for a later date. Here are the challenges.

 

Challenge 1, Erg 2k Challenge.

 

For this challenge the goal is to do as many 2K’s on the Erg (rower) as you can during the month. The rules are simple. Row 2000 meters and that is 1 point. Row 4000 that is 2 points  etc. If you row 3000 today and 3000 tomorrow that is still only 2, 2 k’s. So please be honest as we are on the honor system.

 

Challenge 2, Bike 3 mile Challenge. 

 

For this challenge you just have to ride 3 miles on an airdyne bike. Similar to the first challenge you will just be asked to do the ride, then record it. Also, similar to the first challenge this must be done in 3 mile increments.

 

Challenge 3, Ski Erg 2k Challenge.

 

Read challenge one and do the same thing on a ski erg.

 

Challenge 4 Pull Up Challenge.

 

This is the simplest challenge. The goal is to hit as many pull ups as you can in the month of Dec. These can be done anytime and anywhere. Just record how many you have done.

 

As I stated earlier the scoring sheets are posted in front of the cardio lab. Some of our staff will participate in these challenges as well. If you do any of these challenges at home just tag Union Fitness and we will add your score in for you. If you do anything here just record it on our score sheets.

 

Now let’s get back to training!

 

 

 

 

 

Halloween BoooooCamp

We had a lot going on this past weekend here at the UF headquarters.  The weekend started off with our second powerlifting meet of the year.  We had about 60 competitors lifting and dropping tons upon tons of weights.  We always love hosting these events.

 

We also had our Halloween BoooooCamp over at our friends’, ACB (Allegheny City Brewing). CJ “The Grim Reaper” Jasper led our team of ghouls and goblins over to put on a very scary workout that included, rowers, Rogue bikes, ski ergs, battle ropes, and the deadly prowler.

 

We had 15 “trick or treaters” that came and crushed our workout!  We were lucky to have sunshine and great weather to give our trick or treaters an awesome experience.  What made this special is that we had a healthy split of Union Fitness members and non-members that came out and joined the fun.

 

I have to say CJ held NOTHING back on this 5 station, 3 min round, non-stop, grueling workout!  10 mins into the workout the sweat was rolling off the heads of the brave souls that came out for the spooky event.

 

Here at UF, when we work hard, we play hard!  After the 5 deadly stations, we were all treated to the tasty craft beers at ACB. Matt, Amy, and their staff always treat us well with all the different flavored beers.

 

Whenever we do special events or mobile workouts, our General Manager Todd Hamer is adamant about giving back to the community.  This BoooCamp was dedicated to Domestic Violence Awareness Month.  We asked the attendees of the BoooCamp to bring gift cards for our friends over at the Women’s Center and Shelter of Greater Pittsburgh, and they did not disappoint!  We have worked with WCS before and we love all the amazing work they do for victims of domestic violence.

 

Please stay tuned to our blog and our social media pages for updates on our next events.

 

Grayson

Have Some Fun and Improve with Us

Last week I wrote about knowing our Why. Why are we here working in a gym? We are here to empower, educate and entertain everyone who enters our gym. Through this, we are offering a few different mediums to accomplish these goals. Today I want to highlight some of what we are doing and hopefully, something here will pique your interest.

 

  1. USPA Drug Tested Kabuki Open (Sat Oct, 31st 9 AM). This is a powerlifting meet that will be held under the tent here at UF. The meet is sold out, yet if you want to experience competitive powerlifting for the first time, we encourage you to stop by. The entry fee is only 5 dollars, and the tent will be heated so no worries about the weather.
  2. Getting Lean for Halloween Bootcamp (Sat Oct, 31st 11 AM). Join CeJ and Matt Grayson as they run you through a bootcamp in the parking lot of one of the finest breweries in Pittsburgh, Allegheny City Brewing. This outdoor workout will be one hour long before sharing some libation at ACB’s outdoor beer garden. This class is free for everyone.
  3. Comedy Bootcamp (Fri Nov, 6th 6 PM). This is a first for us here at UF. We will be holding a bootcamp followed by a comedy show with three local comedians. We will also have The Yard bringing food and libations. This class is also free for everyone
  4. Kabuki Squat, Bench, Deadlift Workshop (Fri Oct, 30th 3-7 PM). UF is hosting the Kabuki Squat, Bench, Deadlift Workshop in our performance lab. If you are serious about improving these lifts, I suggest you look into this workshop. Kyle Young of Kabuki Strength will cover all things squat, bench and deadlift related in this workshop. This event is 150 dollars and registration is through the Kabuki Strength website.

 

As you can see it will be a busy few weeks here at UF, and we will have more to come. As with everything we do, we will be requiring masks with anything indoors. Safety and health are of the utmost importance to us. 

ACB Spooky Bootcamp Brews & Boos

Beetlejuice, Beetlejuice, Beetlejuice!!!

 

Spooky season is in full effect with pumpkin spice lattes at every corner, scary movies on each night, and Grayson & I coming to lay down a Trick or Treat Bootcamp on October 31st, 11am at Allegheny City Brewery parking lot.

 

This will be a free charity bootcamp that anyone can come get spooky at. We ask our non-members to sign a quick waiver before you get your Saturday Scaries on. Please bring any canned goods you can spare as we will be donating all to a local food bank.

 

You know when Grayson and I get together, you are in for a nice couple of tricks! Have no fear, at the end, we’ll hook you up with the first round of treats and some cold brews from our good friends at ACB!

 

Like, comment, and share this article so we can have some spooky fun, show support to a local business and community!

 

It’s Showtime!

You’re Out of Your Element

Hello my mighty morphing Power Rangers,

 

A few weeks ago, Union held the Bike Ride for Black Lives and since you know I am the cardiovascular love child of Lance Armstrong and Michael Phelps, I had to hop on my Nimbus 2021 Bike and lead the pack for our 50-mile bike ride.

 

NAY NAY my friends! I am more like my good pal Gimli, ” I’m wasted on cross-country. We dwarves are natural sprinters! Very dangerous over short distances.” In my short career of riding bikes, I’ve crashed more times than rode over 20 miles and usually when my bike ride ends, the cold brews are cracked. Needless to say, I was out of my element for this bike ride.

 

My current bike is a classic 1987 hand-me-down from the OG Gray Beard himself. One of the first rides on this bike the lever arm fell off, so that was neat.  Bribed by doughnuts, beer, a free shirt and a great cause I accepted the challenge of doing something I’m not very good at, (never have done) and riding towards the sunset….well towards Kennywood. We left Union in a pack of 25 and very quickly I was in the back of the pack, you know, being the caboose. They say slow and steady wins the race, well at least I was still in the race. On our journey we had great weather and saw some great sights as we crossed over the Hot Metal Bridge, along the river, past Kennywood and even past our Lieutenant Governor Big John Fetterman (who we hope joins us next time).  Once I got cruising, I felt so good I rode a little past the 30-mile half way point to meet up with the 50-mile group that would be heading back. With them I had to haul to keep up while they were biking with ease.

 

I was out of my element on this bike adventure but with the challenge of my friends, fuel of a good cause and spirit of adventure it all got done and next time I’ll consider jumping in on the 50-mile ride…if I get my hands on some of those cushioned pants. Oh, and there indeed was beer at the end of this adventure.

 

Get out of your element more often my friends,

 

Cheers,

 

CEJ

Let’s Ride and Make the World a Better Place

The week for our bike ride is upon us!

 

As you have probably seen we are hosting a bike ride fundraiser. We are excited as this is something new to Union Fitness. The ride is called “Bike Ride for Black Lives.” All funds raised will be donated to the Urban League of Greater Pittsburgh.

 

FAQ

 

What are the ride options?

 

We are hosting a 10, 30 and 50 mile ride.

 

What are the routes?

 

We will have maps available the day of the ride.

 

The ten mile ride will leave Nova Place, ride to the Northside trail and follow the trail beside the Allegheny River and back to Nova Place.

 

The thirty mile ride will cross into town, then catch the Great Allegheny Passage and ride up past the waterfront and back (it will end at about Kennywood).

 

The fifty miler will follow a similar route to the thirty except follow the GAP past Mckeesport.

 

How do I register?

 

Click here and scroll down to Saturday. The ride is listed as one of our “classes.” This “class” is free to anyone (member or non-member of UF).

 

How do I donate?

 

All donations are taking place through our go fund me page, click here for that site. 

 

What time does the ride start?

10 mile family fun ride. This ride will leave UF at 10:30 AM with registration at 10 AM.

30 Mile Challenge. This ride will leave UF at 9:30 with registration at 9 AM.

50 Mile Challenge. This ride will leave UF at 8:30 with registration at 8 AM.

 

Will there be rest stops?

 

For the 30 and 50 mile rides we will have a support crew at the waterfront. They will have water, gatorade and snacks.

 

Let’s Roll.

Team UF

 

 

 

 

 

 

 

Enjoy the Ride/State of the Union

Happiness Quotient (HQ) is the level of happiness one has achieved in their lifetime. How much happiness do you generally have in your life? This is a simple yet important question and in today’s blog I’d like to help you move your HQ up a notch or two. In addition to becoming happier you may even learn something about our cool little gym.

 

Most people are stuck at a certain level of happiness. If they won the lottery they would (within a year or two) fall back or climb back to where they were prior to being rich. On the flip side if they were to have a terrible accident, within a year or two they would return to approximately the same level of happiness they had prior to the accident. With a quick google search you will find a few books on this topic. I first read about this idea years ago and it changed my life, my training and my work. Decide how happy you want to be and then be that happy. I understand that I am writing these words during a major shift in our society. I believe that makes these words that much more important.

 

Union Fitness

 

I spent twenty years as a strength and conditioning coach at the collegiate level. I have had the ability to work with olympians, pro-athletes and some of the finest humans I could have ever encountered. I truly enjoyed all of what I did as a strength coach and I am proud of what I did as a coach. When I took over at UF in October I was taking over an extremely successful gym that did not need an overhaul. I saw myself as the luckiest man around. Then a pandemic hit and we shut down. I tried to be proactive, we shut down a few days before others. I believed it was the right thing to do. Initially I thought it would be a few weeks and things would be back to normal. Well almost three months later we re-opened our doors. During those three months here are some things we did to try to keep our community together.

  1. We hosted over 200 online “classes.”
  2. We offered suspension, cancelation as well as deferring payments for anyone who asked.
  3. We lent our equipment out to anyone who asked (including non-members).
  4. We increased our blog posts to daily.
  5. We did the best job we could keeping in contact with our employees and members.
  6. There are a few other things we did that you’ll have to ask me to tell you. But, we tried to help.

 

This list is how we tried to keep some normalcy. When we returned our membership dropped about 35%. Since then we have tried to do what we can to ease people back into the gym. We have offered some free classes, outdoor activities and done our best to keep a clean and healthy training enviroment. I know for a fact even with all of our trying we failed some of our members, and I am not happy about failing anyone. Yet, I know we tried and that makes me rest well at night.

 

So let’s enjoy the ride together. Knowing that we have some members who are still suspended, some that have left us and others that are nervous to return, I have made you a short list of other groups you can try until you are ready to re-join us at UF. This is a list of companies in the area that host outdoor events and will be perfect to talk to while the weather is still warm, and when the cold returns and you are ready to come back inside come see us at the gym. Until then find ways in this strange time to raise your HQ.

 

  1. Stand up PGH
  2. Venture Outdoors
  3. Pittsburgh Parks
  4. Bike Pittsburgh
  5. Trail Pittsburgh

 

This is just a short list that I have either personally worked with or I know people who have. Go to their sites support local and enjoy the outdoors. When you are ready to return to the gym we will be here for you to come back inside. Unless you are training for a meet or a bodybuilding show then don’t worry about the weights they will be here when you return.

 

Until then raise that HQ and enjoy your ride, hike, walk or whatever.

UF Adventure Team

For those of you who couldn’t join us last Saturday we had a fun day of outdoor exercise and showed our new expansion (The Performance Lab). We here at UF are happy to be expanding our services to all of our members. One area I am hoping to see growth is our outdoor activities.

 

One of the events we had last weekend was the first ever UF bike ride. It was a small affair with 4 riders, but an active and fun group. We rode our bikes from here through the Northside and into the strip district for a nice tour of our fine city. The ride consisted of a few nice little climbs but nothing too bad.

 

I hope events such as this ride become a more normal activity here at UF. With all that we as a society have been through in the last three months let’s all try to get outside more. Find ways to connect with your community and see the beauty in the world. My challenge to UF is to find ways to be active, while remaining safe and healthy.

 

Thank you all for what you do, and if you have new ideas as to how we can get outside and be better people, neighbors and friends please tell us.

 

Peace and Love,

 

Todd Hamer

Welcome Back!

As you may have seen this Saturday June 13th, 2020 we will be showing off our new digs. This blog is just a reminder about what we will have going on, and how we will have a great and safe day of training.

 

All training this Saturday will be outside on our brand new turf area adjacent to our new performance center. Here is the schedule.

 

9 AM Powerful with CeJ

10 AM Yoga

11 AM Cardiolab

12 PM Powerful

1 PM Bootcamp

2 PM Yoga

2 PM UF Bike ride. Bring your own bike and we will ride the local trails for an hour or so.

 

We have a few local sponsors that will may have some free stuff for you :-)! So bring a friend and we are keeping all classes under 15 people. All classes will be held outside so that we can all train safely.

 

Hope to see you Saturday!

Todd Hamer

Workout from Anywhere Wednesday: Yoga Edition

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.

  1. Downward Facing Dog (jump to the front of your mat)
  2. Forward Fold
  3. Halfway Lift
  4. Mountain
  5. Forward Fold
  6. Halfway Lift
  7. High to Low Push Up
  8. Upward Facing Dog
  9. Downward Facing Dog

(Repeat 5-10x)

  1. Crescent Lunge (Right Leg)
  2. Left Knee Down, Straighten (Repeat 5-10x)
  3. Right Hand Down/Twist Left
  4. Left Hand Down/Twist Right
  5. High to Low Push Up
  6. Upward Facing Dog
  7. Downward Facing Dog
  8. Crescent Luge (Left Leg)
  9. Right Knee Down, Straighten (Repeat 5-10x)
  10. Left Hand Down/Twist Right
  11. Right Hand Down/Twist Left
  12. High to Low Push Up
  13. Upward Facing Dog
  14. 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