All posts by ashley

Stay Strong Through This Season: Holiday Training Tips

Lifestyle, Training

During the holiday season, staying active often comes down to flexibility and intention. Travel, family gatherings, and shifting schedules can make a normal routine tough to follow, so incorporating quick, accessible movement becomes key. Bodyweight circuits, mobility sessions, or a simple 30-minute workout in a hotel or living room can go a long way. These kinds of workouts require little to no equipment and help maintain energy levels without adding stress to an already busy time of year.

 

I still make it a point to enjoy my favorite holiday foods, but I aim to do so mindfully savoring what I love while keeping balance in mind. Staying active helps support that balance, making it easier to enjoy seasonal treats without feeling sluggish. For those who enjoy exploring new environments, visiting local gyms while traveling can be a fun way to stay consistent and pick up fresh motivation. Whether it’s a quick at home session or a drop in workout at a new facility, finding simple, enjoyable ways to move can keep the holiday season both active and fulfilling.

 

Another unique perk of the holidays is the chance to train with people you don’t normally get to see. This time of year often brings old friends or family members back together, and turning a catch-up session into a training session can be both fun and motivating. Whether it’s going for a walk, hitting a local gym, or doing a quick at home workout together, moving alongside someone you care about can bring a sense of connection and make staying active feel more meaningful.

 

-Tristan

Friendsgiving Bootcamp Recap

State of the Union

On Monday, November 3rd, Union Fitness hosted a bootcamp in support of Crisis Center North. It was inspiring to see our members and the CCN community unite, sweating it out, fostering camaraderie, and contributing to a cause that aids those affected by domestic violence. The event kicked off with a warm welcome, followed by an intense hour-long workout blending cardio and strength exercises. Our head personal trainer, Tristan Hillebert, led the strength portion and one of our high-quality trainers, Hannah Empfield, led the cardio portion. We were able to have participants using both the performance lab and the cardio lab. This allowed them to have more space and see more of what we offer at Union Fitness! We concluded with a poignant moment as a courageous survivor from CCN shared her personal journey battling domestic violence. 

 

Bringing our community together to emphasize the significance of physical activity for our wellbeing and raise awareness about local resources is a core mission at Union Fitness. We will continue to stand together, prioritize our health, and advocate for those in need.

 

-Ashley

Friendsgiving Bootcamp

Uncategorized

Over the last 3 months we have been hosting fitness classes for our friends at Crisis Center North and we are super stoked about this partnership and cannot wait to continue to share all the good that CCN is doing in our community! So save the date and sweat for a good cause on November 3rd from 6-7:30pm! 

 

Tristan, Ashley and Hannah will lead everyone through a 1 hour bootcamp. We will kick off the event with an introduction of CCN from the staff who support the center and then after the bootcamp we will hear from some DV survivors to tell their personal stories of resilience! 

 

The mission of Crisis Center North is to empower victims of domestic violence and cultivate attitudes and community behaviors that break the cycle of violence.


Crisis Center North is a 501(c)(3) non-profit counseling and resource center that provides services to victims of domestic violence and their loved ones in northern and western Allegheny County via counseling, therapy, case management, legal and medical advocacy, and economic empowerment services. In addition, the Center provides community training on topics related to intimate partner violence and teen dating violence, as well as prevention education programming to local schools.


Impact of CCN’s Services: Last Year’s Statistics

  • Provided 25,204 life-saving, trauma-informed direct services to 2,122 victims of domestic violence and their children.
  • Engaged 14,473 youths through 679 school-based prevention education programs in Allegheny County school districts.
  • Provided domestic violence training to 1,884 professionals and community group members.

 

Sign up at the front desk/UF app (North Side Pittsburgh Yoga Class, Spin Class | Pittsburgh Fitness Classes – Schedule) to save your spot, this bootcamp is a pay what you can fundraiser with a suggested $25 donation per person. All proceeds go directly to Crisis Center North to support their mission of providing resources and advocacy for individuals and families affected by domestic violence. To donate, visit crisiscenternorth.org, click on the donate button and donate $25 or any other increment of choice. We hope to see you there!

 

Let’s show up and get our sweat on for Crisis Center North, mark your calendars, 11/3 from 6-7:30pm!

 

Want to get more involved with CCN? They are always open to help from local volunteers and will provide all the training they require to be most comfortable and competent in the volunteer position. For more information on becoming a CCN volunteer, please email info@crisiscenternorth.org. 

 

Want to support CCN but cannot attend the Friendsgiving Bootcamp? Don’t sweat, attend their PAWS Walk event this Sunday 10/26 from 10am-1pm with your dog(s)! 100% of the proceeds from this event will go directly to the PAWS program.

 

The PAWS program through Crisis Center North has evolved into a highly successful service offering four distinct components, including:

  1. assisting and providing emotional support and comfort to victims during trauma-informed counseling/therapy services (i.e., animal assisted therapy);
  2. accompanying domestic violence (DV) victims in Allegheny County courtrooms to help them face their perpetrators during Protection From Abuse (PFA) hearings and help find legal recourse;
  3. an educational component for local veterinarians and animal service providers designed to address the intersection between animal abuse and IPV; and, 
  4. emergency animal care stipends for pets of families impacted by DV.

 

Register for that here: https://runsignup.com/Race/PA/AllisonPark/PawsForDomesticViolenceVirtual5K

Recipe of The Month: Healthy Chicken Pot Pie Soup

Nutrition, Uncategorized

Soup season is here! There’s nothing better than a chilly October evening with a warm, comforting bowl of soup in hand. The tricky part is that many soups, while cozy, don’t always provide the balance of nutrients our bodies need. That’s why this Chicken Pot Pie Soup is one of my favorites. It’s not only hearty and delicious, but it also delivers a solid balance of protein, carbohydrates, healthy fats, and micronutrients. The perfect way to fuel your body while embracing the season!

 

Ingredients:

 

  • 2 tablespoons olive oil
  • 1 lb boneless, skinless chicken breasts about 2 larger breasts
  • 1 cup celery diced
  • 1 cup carrot cut in 1/4-inch-thick small circles
  • 1 cup onion finely chopped
  • 1/2 tablespoon garlic finely minced
  • 2 cups yukon gold potatoes peeled+ cut into 1-inch pieces
  • 1 cup yukon gold potatoes peeled+ cut into quarters so that you can remove them at the end
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon salt
  • 1/4 teaspoon dried parsley
  • 3 cups chicken bone broth (higher in protein and more nutrient dense)
  • 1/4 teaspoon dried basil
  • 1/4 teaspoon dried rosemary
  • 1 tablespoon fresh parsley for garnish
  • 1/2 cup milk of choice almond milk, whole milk, any milk will work

 

  1. Heat olive oil in a large pot on the stove. Add in the celery, carrot, onion, garlic, salt and pepper, parsley, basil and rosemary. Sauté for 2 minutes or until slightly translucent. 
  2. Add raw chicken, potatoes and chicken broth in the pot. Cover the pot and bring to a boil. Once boiling, lower heat to a simmer and cook on medium heat for 30 minutes, stirring occasionally.
  3. Once cooked, remove the large potato pieces + chicken breasts. Place large potato quarters, milk + 1/2 cup of broth *from the pot* (a few ladles full!) into a blender until smooth. Add back into the pot.
  4. Place chicken on a cutting board and shred.  Put the chicken back into the pot. 
  5. Stir everything together until combined and smooth. Garnish with parsley and serve.

 

Yields: ~ 5 servings.

Squatober

Lifestyle, Training

In honor of our Squatober Member Challenge, I wanted to share my own Squatober experience with the UF fam!

 

Back in 2023, while I was still in college, I completed the Sorinex Squatober Challenge. At the time, I was shadowing a strength and conditioning coach with a CSCS, who introduced me to the challenge and encouraged me to give it a try. I’ve always been someone who enjoys pushing myself and trying new things, so I thought, “why not?”

 

That first week of squatting every day was tough. I was sore and had to pay close attention to eating well and sleeping enough just to keep up. But as the month went on, I started noticing real progress. I was getting stronger in ways I hadn’t before and learning just how capable I was. The Sorinex programming was well-structured too, pushing me without overdoing it.

 

By the time PR day rolled around on October 31st, I was nervous but determined. My goal was 225 pounds, and I hit it! That moment made me a lifelong fan of Squatober. It’s not only fun but also a great way to learn more about strength, discipline, and consistency in training.

 

-Ashley