All posts by ashley

2026 Membership Updates

December 5, 2025State of the Unionashley

We are restructuring our membership options and moving from five tiers down to two. Below is a detailed breakdown of how each current tier transitions into the updated membership structure in the new year, including grandfathered pricing details for active members.

Beginning January 1, 2026, we will offer two membership tiers:

1. Fitness Center – Provides full access to the current Fitness Center and Strength Lab spaces.
2. UF Unlimited – Provides full access to the current Fitness Center, Strength Lab spaces as well as full access to all of our classes.

Current → 2026 Membership Tiers

Fitness Center:

Current Access: Front portion of the gym back to the double glass doors
Current Rate: $39/month
Updated Access: Full gym access, both front and back (Strength Lab) areas
New Rate (Effective 7/1/26): $49/month
Grandfathering: Current members remain at $39/month until 6/30/26.
Requirement: Members must submit a membership change form by 12/19/25, if they would like updated Fitness Center and Strength Lab access starting with the new year.

Strength Lab → Fitness Center

Current Access: Full facility (front + back gym areas)
Current Rate: $75/month
Updated Tier Rate: $49/month
Requirement: Members must submit a membership change form by 12/19/25 to qualify for the updated 2026 rates.
Note: This tier name expires January 1, 2026

Cardio Lab → Expires

Current Access: Full facility + all Cardio & Yoga classes
Current Rate: $90/month
Membership Tier Expires on: 6/30/26 for current members and will not be available for new members starting on 1/1/26.
Grandfathering: Current members keep their rate and current access through 6/30/26
Next Steps (Effective 7/1/26): Choose either
- UF Unlimited, or
- Fitness Center via a completed Membership Change Form

UF Unlimited:

Current Access: Full facility + all cardio, yoga, and strength classes
Current Rate: $125/month
No Change for active members currently paying $125/month
Others: 6-month grace period; all not already at $125 will be adjusted to $125 by 6/30/26, no action needed, pricing will be updated automatically starting on 7/1/26.

Wellness Plus → Expires

Current Access: UF Unlimited + one 60-minute massage per month
Current Rate: $175/month
Membership Tier Expires on: 12/31/25
Final Benefits: All remaining massages must be scheduled before 12/31/25
Next Steps: Current members must submit a membership change form by 12/19/25 to transition to:
- UF Unlimited, or
- Fitness Center via a completed Membership Change Form

Current, active members will be grandfathered into current pricing for a period of time, ensuring a smooth and supportive transition. Many members will gain additional access as part of these improvements.

Our mission remains the same: to provide a welcoming, supportive, and empowering space for every person who walks through our doors. These updates help us continue delivering top-tier services while keeping memberships simple and valuable.

Stay tuned for more details — and as always, thank you for being part of the Union Fitness community.

FAQ’s Membership Tier Changes

Why are membership tiers changing?
We are simplifying our offerings from five tiers down to two to ensure clearer options, better consistency, and improved value for all members.

What are the new tiers?
Beginning 1/1/26, we will only offer:

Fitness Center — Full gym access (front + back areas)
UF Unlimited — Full facility access + all cardio, yoga, and strength classes

What happens to my current membership?
Every existing tier transitions differently. Here’s a quick guide:

Current Tier	New Status	Member Action Needed?	Grandfathered Pricing
Fitness Center ($39)	Stays Fitness Center	No	Keep $39 until 6/30/26
Strength Lab ($75)	Becomes Fitness Center	Yes — complete membership change form by 12/19/25	New rate $49 effective 1/1/26 with a completed change form
Cardio Lab ($90)	Expires 6/30/26	Choose new tier effective 7/1/26	Keep $90 until 6/30/26
UF Unlimited ($125)	Stays UF Unlimited	No (if currently paying $125)	New pricing applies 7/1/26 if not already at $125
Wellness Plus ($175)	Expires 12/31/25	Change form by 12/19/25 + use remaining massages	N/A

What does “grandfathered rate” mean?
If you are an active member in a membership tier transitioning to a new price, you can continue paying your current rate until the posted adjustment date, as long as your membership remains active and in good standing. Cancelled/Unpaid/Inactive/Expired memberships cannot take advantage of these grandfathered rates after 1/1/26.

Do inactive or canceled members qualify for grandfathering?
No, only members with active accounts and no breaks in membership.

Will benefits change?
Yes — access is increasing for many members.
For example, current Fitness Center members will gain full facility access.

Do I need to do anything right now?
Only if your tier requires a change form (Strength Lab, Cardio Lab, Wellness Plus). Otherwise, we will handle your adjustment automatically.

Where can I get help or submit changes?
Visit the front desk or contact us at any time, we’re here to guide you through the transition. Our membership change form lives on the Contact tab on our website: unionfitness.com/contact/

Navigating Thanksgiving Meal

November 21, 2025Lifestyle, Nutritionashley

Thanksgiving dinner can be challenging for many people, myself included. Thoughts about food, body image, or “staying on track” can feel overwhelming this time of year. You might notice worries creeping in like, “How will I work this off?” or “What if this ruins my progress?” and then feel tempted to restrict or avoid certain foods.

If this is you, you’re not alone.

A healthy relationship with food doesn’t mean avoiding holiday favorites, it means being able to enjoy special meals and care for your body at the same time. It’s about honoring hunger, making balanced choices, and giving yourself permission to enjoy the day without guilt.

Today, I want to share a supportive approach to navigating Thanksgiving in a way that protects both your mental wellbeing and your long-term goals.

1. Be Present

Thanksgiving is about connection, sharing time, stories, and gratitude with people you care about. Not everyone has the privilege of gathering around a table with loved ones. Try not to let food-related stress take away from meaningful moments.

2. Build a Balanced Plate

As someone who prioritizes fueling well, tracking macros, and training consistently, here’s an approach that helps me feel grounded and supported:

Prioritize Protein.

I usually start by adding a larger portion of turkey or another protein option. Protein supports fullness, steadier energy, and helps reduce the urge to overeat out of stress or emotion. It also plays a role in muscle repair, hormone health, and overall physical function.

Once I’ve added protein, I choose the sides I genuinely enjoy, including the roll. I don’t restrict myself on Thanksgiving. Eating protein first helps me slow down, stay present, and enjoy the rest of the meal without feeling overwhelmed.

3. Release The Pressure

This balanced mindset took time to build. For years, I restricted myself, felt guilty, and spent more time thinking about food than connecting with the people around me.

You deserve better than that.
You deserve peace at the table.

By allowing yourself a balanced plate, you’re more likely to enjoy dessert without feeling out of control, and more likely to finish the meal feeling satisfied instead of stressed.

4. The Next Day

Many people feel pressure to “compensate” after Thanksgiving through restriction or excessive exercise. But you can’t and don’t need to “burn off” a meal. That’s not how nourishment or metabolism works.

The most supportive thing you can do is simply return to your normal routine:
• Your usual meals
• Your usual hydration
• Your usual training (if you feel ready)
• Your usual habits

No punishment. No extremes. No earning or undoing food.

5. Give Yourself Grace

Your body works incredibly hard for you every day. It deserves nourishment, enjoyment, and appreciation, not guilt.

I hope you can enjoy your Thanksgiving, your food, your people, and your presence. And if the day feels heavy or complicated, remember you can still be grateful for the one constant that has carried you through every challenge: your body.

-Ashley

If you’re struggling with food, exercise thoughts, or body image, here are supportive resources:

National Eating Disorders Association (NEDA)
Helpline for call, text, and chat support:
https://www.nationaleatingdisorders.org/help-support/contact-helpline

Crisis Text Line
Text HOME to 741741 for immediate support.

NAMI HelpLine (National Alliance on Mental Illness)
Call 1-800-950-NAMI (6264) or text “HelpLine” to 62640

If you ever feel in danger or need urgent help, please contact local emergency services or 988 (U.S. Suicide & Crisis Lifeline).

Stay Strong Through This Season: Holiday Training Tips

November 14, 2025Lifestyle, Trainingashley

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

November 7, 2025State of the Unionashley

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

October 23, 2025Uncategorizedashley

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:

assisting and providing emotional support and comfort to victims during trauma-informed counseling/therapy services (i.e., animal assisted therapy);
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;
an educational component for local veterinarians and animal service providers designed to address the intersection between animal abuse and IPV; and,
emergency animal care stipends for pets of families impacted by DV.

Recipe of The Month: Healthy Chicken Pot Pie Soup

October 17, 2025Nutrition, Uncategorizedashley

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

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.
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.
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.
Place chicken on a cutting board and shred. Put the chicken back into the pot.
Stir everything together until combined and smooth. Garnish with parsley and serve.

Yields: ~ 5 servings.

Squatober

October 7, 2025Lifestyle, Trainingashley

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