Every January, gyms flood with people chasing the “new year, new me” vibe. But at Union Studio, we believe your motivation shouldn’t depend on a date on the calendar — especially not January 1st. Real, lasting fitness comes from consistent habits, not New Year hype.

Why New Year’s Resolutions Usually Don’t Work

1. Motivation fades fast.
The New Year boost is temporary. Once the excitement wears off, motivation drops — and workouts disappear. Fitness expert Luke Worthington explained in a Vogue article that short bursts of motivation don’t lead to long-term results. He stresses that consistent, manageable workouts done all year long create real change.

2. Resolutions are often unrealistic.
“Lose weight.” “Get fit.” “Go to the gym every day.”
These are goals without a plan. No structure = no results.

3. All-or-nothing thinking kills progress.
One missed workout shouldn’t feel like failure — but New Year’s resolutions often create that pressure. When you think you’ve “blown it,” you’re more likely to quit entirely.

4. Life doesn’t reset with the calendar.
Work, stress, family, busy schedules — these don’t magically change on January 1. Sustainable fitness has to fit your real life.

What Actually Works: Habit-Based Fitness

Worthington’s advice — echoed by countless trainers and fitness influencers — is simple:

“Consistency beats intensity.”

Instead of chasing short-term motivation, focus on building habits like:

• Strength training 2–3x per week
• Daily movement (steps, walks, mobility)
• Small nutrition shifts instead of restrictive diets
• Workouts you can maintain all year

These habits build momentum, confidence, and physical results far beyond any New Year’s resolution.

Start Now — Not January

You don’t need a new year, a Monday, or a “fresh start.”
You just need a plan, support, and consistency.

That’s exactly what we help you build at Union Studio — a fitness routine that fits your life, your goals, and your long-term health.

Ready to stop waiting for January and start building real results?

At Union Studio, our coaches are here to create a customized, sustainable fitness plan that works for YOU — no resolutions required.
📍 Union Studio – 360 Kirman Ave, Reno NV 89502
📞 (775) 378-5551

Why Fitness Is One of the Best Tools for Mental Health

When people think of exercise, they often focus on physical results—losing weight, toning muscle, gaining strength. But one of the most important benefits of working out is its impact on mental health. Regular movement reduces anxiety, boosts mood, improves sleep, and strengthens emotional resilience.

Fitness influencers like Joe Wicks (The Body Coach) have helped millions understand this mind–body connection. He frequently shares how a short workout can transform his mood and help him manage stress—something backed by countless studies on the mental health benefits of exercise.

1. Exercise Releases Mood-Boosting Chemicals

Exercise releases endorphins, serotonin, and dopamine—natural chemicals that boost your mood and help reduce stress. Even a quick workout can completely shift the tone of your day.

2. Movement Helps Reduce Anxiety and Stress

Regular exercise lowers cortisol (your stress hormone) and acts as a natural, effective way to manage anxiety. Movement helps you reset mentally, recenter yourself, and feel calmer.

3. Fitness Improves Sleep Quality

Quality sleep is tied to better mental health. Exercise helps regulate your sleep cycle, leading to improved mood, better focus, and more emotional balance.

4. Working Out Builds Confidence and Mental Strength

Showing up for yourself creates a powerful shift in how you think and feel. Fitness builds resilience, confidence, and self-worth—on and off the gym floor.

5. Community and Accountability Improve Mental Wellness

Movement connects people. Whether it’s a group class or a personal trainer, having support improves motivation and builds a sense of belonging.

How a Personal Trainer Supports Your Mental Health

A personal trainer takes your fitness—and your mental wellness—to the next level by providing structure, support, accountability, and customized programming that matches your lifestyle and stress level.

Start Prioritizing Your Mental Health Today

If you’re ready to feel stronger mentally and physically, working with a skilled personal trainer can help you build the consistency and confidence you need.

At Union Studio, we’re here to support your journey with personalized training, expert guidance, and a welcoming community that makes fitness feel empowering—not intimidating.

Take the first step toward better mental health.
Message us today to schedule your first session or learn more about how fitness can improve your overall wellbeing.

If you’ve ever tried to “go on a diet,” you’re not alone — and you’re definitely not the only one who’s struggled to stick with it. Dieting promises fast results, but the truth is: most diets don’t work long term.

Why? Because diets are built around restriction — cutting out your favorite foods, labeling foods as “good” or “bad,” and making you feel guilty for enjoying life. That kind of mindset might work for a few weeks, but eventually, the body (and brain) push back.

The Problem with Dieting

Most diets focus on short-term restriction, not long-term health. When you severely cut calories or eliminate food groups, your body starts to rebel — metabolism slows down, energy drops, and cravings skyrocket. You might lose weight quickly at first, but as soon as the diet ends, the weight often comes back (and sometimes more).

It’s not about willpower — it’s biology. Your body is designed to protect you from starvation, so extreme restriction triggers hunger hormones and stress responses that make it nearly impossible to keep up.

Why a Balanced Approach Works

Instead of following strict rules, focus on balance and consistency. A healthy, balanced diet means eating a variety of foods that fuel your body — lean proteins, colorful fruits and veggies, whole grains, and yes, even the occasional treat.

When you stop labeling foods as “off-limits,” you remove the guilt that often leads to binge eating or “starting over on Monday.” You can enjoy pizza night or a glass of wine and still make progress toward your goals.

This approach isn’t just easier — it’s sustainable. It helps you build healthy habits that last a lifetime, not just for a few weeks.

How a Trainer Can Help

At Union Studio in Reno, we know that true fitness comes from more than just workouts — it’s about a lifestyle that works for you. Our trainers help clients build balanced nutrition plans, stay accountable, and find the sweet spot between health and happiness.

No fad diets. No guilt. Just real results built on sustainable habits and support.

Final Thoughts

Forget the “quick fix.” Focus on nourishment, not punishment. When you eat to fuel your body, move in ways that feel good, and build consistency over time, you’ll see results that last — physically and mentally.

As fitness creator Kayla Itsines puts it: “There are so many conflicting messages out there about what you should be eating… Personally, I don’t enjoy restricting what I eat or cutting certain food groups out.” Kayla Itsines

In her blog “Let’s Talk About Diet Culture And Why I DON’T Diet”, she shares how a healthy, balanced diet without complete elimination or restriction is what works for her—and how it should probably work for you too. Kayla Itsines

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Union Studio
📍 360 Kirman Ave, Reno, NV 89502
📞 (775) 378-5551

Finding Your Motivation to Work Out — Even When You Don’t Feel Like It

Let’s be real — motivation doesn’t always come easy. Some days, your workout clothes stay folded, your alarm feels extra loud, and the couch sounds way better than a sweat session.
But here’s the truth: even the most dedicated fitness pros have days like that. The difference? They’ve learned how to keep going when motivation fades.

If you’ve been struggling to stay consistent with your workouts, you’re not alone — and you can turn things around. Let’s talk about how to find your motivation and keep it strong.

1. Start with Your “Why”

Before you worry about sets, reps, or meal plans, think about why you want to move your body.
Do you want more energy to keep up with your kids? Confidence in your clothes? Better health for the long run?
Your “why” is your anchor. When you connect your workouts to something meaningful, it’s easier to show up — even on tough days.

2. Make It Enjoyable

If you dread your workouts, you’ll find reasons to skip them.
The key is to find movement you actually like. Dance, lift, walk, hike, box, stretch — it all counts!
Exercise shouldn’t feel like punishment; it should feel like self-care.

3. Set Small, Achievable Goals

Big goals are exciting — but they can also be overwhelming.
Start small. Focus on building consistency, not perfection.
Try committing to 20 minutes of movement three times a week. Once that becomes a habit, you can always add more.
Progress fuels motivation, and small wins build big results.

4. Plan Ahead and Treat It Like an Appointment

We make time for what matters — and your health matters.
Schedule your workouts just like any other important meeting. Block it on your calendar, set reminders, and treat that time as non-negotiable.
You deserve that commitment to yourself.

5. Find Accountability

Motivation is contagious!
Find a workout buddy, join a group class, or work with a coach who keeps you consistent. When someone’s waiting for you — or cheering you on — it’s a lot harder to back out.

6. Why Working with a Trainer Can Make All the Difference

A good trainer does more than just tell you what exercises to do — they help you stay focused, confident, and consistent.
Here’s how a trainer can help you stay motivated:

• Accountability: Knowing someone’s tracking your progress keeps you on track.
• Personalized workouts: You’ll get a plan that fits your body, goals, and lifestyle — not a cookie-cutter routine.
• Progress tracking: Trainers celebrate your wins (even the small ones!) and help you adjust when things stall.
• Confidence boost: Having expert guidance helps you feel capable and supported, especially when you’re just getting started.

Working with a trainer takes the guesswork out of fitness and replaces it with structure, encouragement, and real results. You just have to show up — they’ll help with the rest.

7. Celebrate Every Win

Don’t wait until you hit your goal to feel proud. Celebrate every step: every walk, every lift, every time you showed up.
Progress isn’t about perfection — it’s about showing up for yourself, again and again.

Final Thoughts

Motivation comes and goes, but habits — and support — keep you moving.
Start small, find what you love, and remind yourself of why you started. You don’t need to be perfect — you just need to keep showing up.

And if you’re ready for that extra boost of accountability and guidance, the trainers at Union Studio are here to help you stay consistent, confident, and strong.

📍 Union Studio
360 Kirman Ave, Reno, NV 89502
📞 (775) 378-5551

Whether you’re just starting your fitness journey or looking to level up your routine, we’ll help you find your motivation — and make fitness something you actually enjoy.

How to Stay Healthy (and Happy) During the Holidays Without Missing Out

The holidays are here — which means cozy gatherings, delicious food, and a little chaos sprinkled in between. It’s the season of love, laughter, and… let’s be honest, lots of tempting treats. But here’s the thing — you don’t have to choose between enjoying your family and staying on track with your health goals. You can absolutely do both.

1. Ditch the “All or Nothing” Mindset

One of the biggest mistakes people make during the holidays is thinking it has to be all clean eating or complete indulgence. That’s just not realistic — and it’s no fun.

Instead, try balance. Enjoy your favorite foods, but skip the guilt. Have that slice of pie, but maybe go for a walk afterward or make your next meal a little lighter. The holidays are about memories, not macros.

2. Focus on Movement, Not Just Exercise

You don’t need to hit the gym for an hour to stay active. Family walks, dancing in the kitchen, or playing football with the kids all count as movement. Staying active can help you manage stress, burn calories, and feel good — without it feeling like a chore.

3. Prioritize Sleep and Water

It sounds simple, but these two can make a huge difference. Late nights, extra sugar, and alcohol can leave you feeling sluggish. Getting enough rest and staying hydrated will help your body (and your mood) stay balanced through the festivities.

4. Enjoy the Moments (Seriously)

Don’t let calorie counting or guilt steal your joy. The laughter, the games, the shared meals — that’s what the holidays are really about. When you focus on connection and gratitude, your mindset shifts from restriction to enjoyment, and that’s where real balance happens.

5. Think Long-Term, Not Just December

Your wellness journey doesn’t begin or end with the holidays. If you overeat one day, that’s okay. Just pick things back up the next. One meal (or even one week) won’t derail your progress — consistency over time is what matters most.

Bottom line: You can enjoy the holidays and stay healthy. Move your body, eat mindfully, laugh a lot, and give yourself some grace. The goal isn’t to be perfect — it’s to be present.

When most people think of exercise, they picture intense workouts, heavy weights, or high-energy routines. But what if you could improve your health, boost your mood, and strengthen your body—all without putting stress on your joints? That’s exactly where low-impact exercises shine.

Low-impact workouts are gentle on the body while still delivering big results. They’re ideal for beginners, older adults, people recovering from injuries, or anyone looking for a sustainable fitness routine.

In this blog, we’ll explore what low-impact exercises are, why they’re beneficial, and some great options to get started.

What Are Low-Impact Exercises?

Low-impact exercises are movements that minimize stress on the joints. Typically, at least one foot stays on the ground, and the body moves in a controlled, fluid manner.

They can range from light activities like walking to more structured workouts like Pilates or body strength moves—making them versatile for all fitness levels.

Top Benefits of Low-Impact Exercise

 1. Easier on Joints

Low-impact movements reduce pressure on the hips, knees, and ankles—perfect for people with arthritis, joint pain, or excess weight.

 2. Improves Strength and Stability

Many low-impact exercises focus on core strength and balance, which improves posture and reduces risk of injury.

 3. Supports Heart Health

You don’t need high-intensity workouts to improve cardiovascular health. Activities like brisk walking or cycling can increase your heart rate safely.

 4. Great for Weight Management

Consistent low-impact movements burn calories and support healthy metabolism—without the burnout of high-impact routines.

5. Better Recovery and Sustainability

6. Tips For Getting Started

Start slow and build up gradually

Focus on form, not speed

Warm up before and stretch after

Stay consistent—small daily efforts add up

Listen to your body and rest if needed

Who Can Benefit?

Low-impact exercise is perfect for:

Beginners

Older adults

People with joint issues or injuries

Overweight individuals

Pregnant women (with approval)

Anyone seeking a sustainable fitness routine

Final Thoughts

Low-impact exercise proves you don’t have to push your body to the limit to get results. With the right approach, you can build strength, improve heart health, manage weight, and feel better—without pain or burnout.

Whether you’re just starting or looking to switch up your routine, low-impact workouts offer a safe and effective path toward lifelong fitness.

Ready to get moving—gently?

I have recently suffered from a low back injury. It’s completely rocked my exercise world. In the past I have called myself the core queen and implemented a lot of core work into my personal training, which is structured with super setting. A super set is back to back exercise which involves different muscle groups. I would target one muscle group in my first set, like your legs and arms and then almost always your abs in the second set. Now, I am a very creative personal trainer. So, the ab work did not always include crunching. After I have had to get an examination for my back and undergo physical therapy it has made me rework my approach to core work and limit the amount of crunches I add to my clients work-out. Some of the best ways to work your core are plank and dead bug because they keep your spine in flexion. A sit-up or crunch compresses the spine and too much of that can be a bad thing. Also remember the Yoga pose, Spinx pose is a great way to maintain the health of your spine. One thing I’ve learned in my healing process is everything in moderation.

The average lifespan of a Yogi is around a 100 years old. Yogacharya B.K.S. Iyengar (helped to introduce the practice of Yoga to the Western world) lived to be 95 and at 80 years old was still in better shape than a lot of 40 year olds. There are some fairly obvious physical benefits to practicing the yogic lifestyle that influences health and aging.

Yoga helps to slow down the aging process by gradually improving key factors in your physical health. Here are five reasons you should keep up your practice for optimal health, and get on it if you aren’t practicing already.

1.) Stress

High levels of stress leads to increased cortisol levels, which is associated with higher levels of abdominal fat. Yoga helps with relaxation and stress reduction, which results in a healthier distribution of body fat. A study published in Behavioral Cognitive Psychotherapy showed that yoga increased mindfulness, which the authors define as attention to the present moment, having an accepting and open attitude toward experiences, and insightful understanding. This indicates that yoga may help prevent negative emotional states of anxiety and depression. How can that not decrease the stress in your life?

2.) Balance

I’m sure you’ve heard the saying,” If you don’t use it you’ll lose it”. Balance is one of those things and a key component in the practice of Yoga. I’m not referring to holding balancing poses like the classic Tree Pose, but instead lifting from a Crescent Warrior into a Warrior Three. That is balance in action. The ability to balance involves both our body and our brain; when not practiced one or both facilities diminish. The American Academy of Orthopedic Surgeons estimates One out of every Two women and One out of Four men over 50 will suffer a fracture related to a fall. The balancing poses we use in our practice are very important to keep the communication between the right and left hemispheres of the brain in sync, improving our agility.

3.) Flexibility

So many people tell me they don’t do Yoga because they aren’t flexible. A big part of practicing Yoga is to increase your flexibility. Working the asanas in your practice brings about a lot of physical rewards. It decreases stiffness by creating greater spinal flexibility. Scientists have found that yoga helps straighten a hunched over back we can get from age, called kyphosis. Kyphosis makes doing everything harder because it puts a lot of unneeded stress on the body we aren’t designed for. Leading to more injuries and disabilities. A regular Yoga practice reduces low back pain and can increase the functionality for people with rheumatoid arthritis.

4.) Strength

Yoga builds strength slowly and safely. It is the perfect exercise for total body resistance which slows the loss of muscle that we all experience as we age. Yoga works both small and large muscles against gravity with your own body weight in postures like Down dog to Plank to Up dog. Yoga is a much safer option than high impact or high intensity exercises that can put stress on your cartilage and joints.

5.) Breathing

In every class and in every article I am always going over the importance of breathing; not only in our practice but in everyday life. The connection to our breath allows us to be in the present moment and improves our ability to take in more air and increase the energy flow to all our cells. It also helps to lower our blood pressure and improve digestion.

Yoga is an ancient practice that has stood the test of time. Practicing Yoga will keep you feeling youthful and help to combat the effects of aging along with the overall mind/body benefits.