All posts by emily

Northside #Powerful Program

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Union Fitness Launches The Northside #Powerful Program

 

Union Fitness is proud to announce the launch of The Northside #Powerful Program, a brand-new initiative designed to celebrate growth, grit, and giving back. This 3-month free personal training program will be awarded to one local Northside resident who is ready to rise, rep for their community, and commit to positive change.

 

This program is about more than fitness. It’s about uplifting a neighbor who’s dedicated to personal growth while also making a difference for others. Whether you’ve overcome challenges, are working on your mental health, or are simply motivated to take your next step forward, this opportunity could be for you.

 

Eligibility:

  • Live in the Northside
  • Show commitment to self-growth
  • Actively give back to the community (through volunteering, mentoring, caregiving, or contributing to local causes)

 

Application Period: October 1 – November 30, 2025

  • The selected winner will begin their journey in January 2026.

 

What’s Included:

  • 3 months of Personal Training Membership (2x per week)
  • Unlimited gym access & classes

 

If you or someone you know is ready to grow stronger, both in and out of the gym, we encourage you to apply. Let’s highlight the incredible resilience and altruism of the Northside community together.

 

Applications open October 1st, apply at www.unionfitness.com/northside-powerful/

#Powerful at UF

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As we move deeper into this training cycle, you’ll start to notice a shift in the way our workouts are structured. While we’ve been focused on hypertrophy building muscle and volume through moderate rep ranges the coming training blocks will begin to introduce lower rep schemes with heavier loads. This transition marks the beginning of the merge between hypertrophy and true strength training, where you’ll continue to build muscle but also start dialing in your ability to move heavier weight with precision and control.

 

This intentional shift will set the stage for our end of October strength testing, allowing your nervous system to adapt, your technique to sharpen, and your confidence under the bar to grow. Expect to see fewer reps, more rest between sets, and a bigger focus on quality over quantity all in preparation to push your limits and hit some serious PRs when the time comes.

 

UF Unlimited members, if you haven’t already don’t forget to log into the Teambuildr website. This is a great training aid for members attending #Powerful. On the website you will be able to see upcoming workouts and log your numbers and weights! Reach out to myself or any of the full-time staff if you need help setting this feature up!

 

Class Schedule

Monday: 6:00 AM, 5:00 PM, 6:00 PM

Tuesday: 6:00 AM, 7:00 AM, 5:00 PM, 6:00 PM

Wednesday: 6:00 AM, 5:00 PM, 6:00 PM

Thursday: 6:00 AM, 5:00 PM, 6:00 PM

Friday: 6:00 AM, 7:00 AM

 

-Tristan

Recipe of the Month

Clean Eating, Diet, Meal Prep, Nutrition

Recipe of the Month: Healthy Buffalo Chicken Dip for Game Day

 

Now that football season is back in full swing, it’s time to bring out the game-day recipes! One staple that never disappoints is buffalo chicken dip.

 

But if you’re looking for a lighter, more macro-friendly version without sacrificing flavor, this is my go-to recipe. It’s creamy, a little spicy, packed with protein, and just as delicious as the classic! Perfect for fueling up while cheering on your team!

 

Ingredients: 

  • 1 1/2 lbs boneless skinless chicken breast raw
  • 1/2 cup Frank’s Red Hot Sauce
  • 8 oz 1/3 less fat cream cheese cubed
  • 1/2 cup non-fat plain Greek yogurt
  • 1 cup sharp cheddar cheese shredded, 112g
  • 1 cup low-moisture part-skim mozzarella cheese shredded, 112g
  • 4 green onions chopped
  • 1 tsp. garlic powder
  • 1 tsp. Salt

 

Directions:

  1. Add the raw chicken to a pot. Cover the chicken with water and set to boil for 15-20 minutes until the chicken is fully cooked through and no longer pink with an internal temperature of 165 degrees Fahrenheit. 
  2. Remove the chicken from the water and shred with 2 forks or with a hand mixer in a bowl (my preferred method).
  3. Add the shredded chicken, hot sauce, cream cheese, greek yogurt, shredded cheeses, green onions, garlic powder and salt to the crock pot. Stir together to slightly mix and set on low for 1.5 hours. Stir around the 1 hour mark to ensure even cooking.
  4. Once done, give the buffalo chicken dip a good mix until evenly combined throughout.
  5. Serve with chopped pita, crackers, chips or veggies. I recommend Siete brand tortilla chips if you’re looking for an ingredient friendly option.

 

Notes:

  • Yields approximately 10 servings.
  • You can sub chicken for canned or pre-cooked rotisserie. Whatever works for you!
  • You can also use any brand of hot-sauce. I just prefer Frank’s!

Foam rolling, Fact or Fiction?

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Foam rolling has become a staple in most gym routines either as a warm-up ritual or a post-workout cooldown. Research suggests that self-myofascial release (SMR) using foam rollers can offer short-term benefits like reduced muscle soreness and improved range of motion. A 2015 study published in the Journal of Athletic Training found that foam rolling after intense exercise decreased delayed onset muscle soreness (DOMS) and helped athletes maintain performance levels in the following days. It’s no surprise that many athletes swear by it!

 

However, the science isn’t fully sold on foam rolling as a performance enhancer. Meta-analyses, including one published in Frontiers in Physiology (2020), report that while foam rolling may feel good and support mobility, it doesn’t significantly improve muscle strength or power output. In other words, it’s unlikely to make you faster, stronger, or able to lift more weight on its own. But here’s the catch, if it helps you mentally feel more prepared, relaxed, or in tune with your body before or after a workout, there’s real value in that. Sometimes, just feeling better is reason enough to include it in your routine so go ahead, roll it out!

 

-Tristan

Fleet Feet Runs

Fitness, Life Health, Training

We at Fleet Feet Pittsburgh are excited to return to Union Fitness for our group long runs on

Sunday, September 7 and Sunday, November 2.

 

Our partnership with Union Fitness is a natural fit. Both of our organizations are dedicated to

promoting health, wellness and togetherness in Pittsburgh. Teaming up allows us to provide

even more opportunities for people to move, connect and grow stronger as a group. By bringing

runners into Union Fitness’s inspiring space, we’re not just creating a starting point for long runs

— we’re building a bridge between two communities who share a passion for fitness and a

commitment to helping people achieve their goals.

 

In addition to beginning long runs from the gym in the past, Nova Place is home to our annual

Holiday Lights Charity Run. This community event combines the spirit of the season with a

meaningful cause. Each year, this run raises funds for a local charity while offering participants a

tour of Pittsburgh’s holiday lights. We invite runners and walkers of all levels to join through

options of 2, 4, or 6 miles. This year, the Greater Pittsburgh Community Food Bank is our charity

Partner.

 

Starting from Nova Place, our route will showcase Pittsburgh’s best holiday displays. Highlights

include running through a European-style Christmas market, a loop around the downtown

business district and, of course, a view of the iconic home of the Steelers. The event concludes

back at Nova Place, where participants can enjoy post-run refreshments and refuel. Last year’s

event drew more than 300 attendees.

 

Save the date: this year’s Holiday Lights Charity Run, sponsored by Union Fitness, will be

Thursday, December 18.

 

About the Fleet Feet Running Club

The Fleet Feet Running Club’s mission is to foster a lifetime passion for running and walking by

providing inspiration, motivation and know-how. We cater to all abilities, paces and levels of

experience.

 

We currently run four days a week:

  • Monday – Recovery Run: 6:30 PM from both Fleet Feet Pittsburgh’s Bakery Square and South Hills locations (3 miles)
  • Wednesday – Track Club: 6:30 PM at the Schenley Park Oval (structured interval session)
  • Thursday – East End Pub Run: 6:30 PM from Bakery Square (routes of 3 and 6 miles)
  • Sunday – Long Runs: 7:30 AM from various locations (routes of 3, 6 and 10 miles)

 

About Fleet Feet Pittsburgh

Fleet Feet Pittsburgh is the go-to store in the Pittsburgh area for anyone who spends time on

their feet. Whether you are running, walking or standing for long periods, everyone can benefit

from being properly fitted. With our fit ID® scanner, we create a 3D scan of your feet and

recommend the best shoes and insoles for your needs.

 

-Andrew Zentgraf: Fleet Feet Pittsburgh – Community Outreach Manager

Labor Day Weekend

Fitness, Life Health, Training

Hey UF Fam! 

 

Long weekends aren’t just for cookouts, they’re perfect for recovery.

 

Labor Day gives you an extra day to slow down, recharge, and hit “reset” on both your body and mind. At UF, we’re here to help you build better recovery habits that keep you performing your best, inside and outside the gym.

 

Recovery isn’t just about giving your muscles a break (though that’s important for repair, hormone balance, injury prevention, immune health, and energy restoration). It’s also about supporting your mental and emotional well-being—regulating stress, sharpening focus, and boosting mood.

 

Here are a few ways to make the most of the long weekend:

 

  • Take a calming walk outside 
  • Spend quality time with friends & family 
  • Get 7–9 hours of sleep 
  • Fuel up with nutritious meals 
  • Treat yourself to self-care, think face masks, a relaxing bath, or stretching 
  • Work on a hobby or passion project that usually gets pushed aside 

Remember: recovery is where real progress happens. Give yourself the time to rest, and your body and mind will thank you for it.

 

P.S. Labor Day hours are 10am-2pm. All classes are cancelled!

 

-Ashley

Recipe of the Month

Clean Eating, Diet, Meal Prep, Nutrition

For the summertime, I love a classic chicken salad! It is a staple for lunch or to bring to a picnic! As someone who works out regularly and likes to pay attention to healthy eating, I found a twist to make classic chicken salad more macronutrient and ingredient friendly!

 

Ingredients:

  • ½ cup plain greek yogurt
  • ¼ tbsp avocado oil mayo or light mayo
  • ½ tbsp lemon juice
  • ½ tbsp dijon mustard
  • Salt & black pepper to taste
  • 2 shredded chicken breast
  • ¼ of a red onion, diced
  • 1 stalk green onion, diced
  • 1 stalk celery, diced

Other delicious add-in options:

  • Finely diced herbs like dill, parsley, or basil
  • Dried cranberries, raisins, or diced grapes for a sweet crunch
  • Chopped nuts like walnuts or pecans

How to:

  • Add greek yogurt, avocado oil mayo, lemon juice, dijon mustard, salt & pepper to a mixing bowl and whisk until smooth
  • Add shredded chicken, red onion, green onion, celery and any other add-ins if using.
  • Stir well so it’s all combined. Store in the fridge using an airtight container for 3-4 days!

 

This is one of my go-to lunches for the week because it’s quick and easy and can be added to anything! I love it on its own with some crackers, but you can also make it a sandwich, a wrap, or eat it with sliced veggies! This recipe has wonderful flavor, high in protein, has healthy fats, and low-carb! Enjoy!

 

-Ashley

#Powerful at UF

Fitness, State of the Union, Training

Our #Powerful class is a strength focused training session designed to help you master foundational barbell movements like squats, deadlifts, and bench press, alongside targeted accessory work and functional movement patterns. Whether you’re new to lifting or looking to dial in your technique and build serious strength, this class provides a structured, progressive approach. You’ll learn how to move efficiently under load, build muscle, and develop strength that translates beyond the gym!

 

Class Schedule

Monday: 6:00 AM, 5:00 PM, 6:00 PM
Tuesday: 6:00 AM, 7:00 AM, 5:00 PM, 6:00 PM
Wednesday: 6:00 AM, 5:00 PM, 6:00 PM
Thursday: 6:00 AM, 5:00 PM, 6:00 PM
Friday: 6:00 AM, 7:00 AM

 

Programming Focus

Each training day in #Powerful is programmed to build strength and balance throughout the week. Mondays and Wednesdays focus on upper body strength, think pressing, pulling, and building those shoulders, arms, and back. Tuesdays and Thursdays are dedicated to lower body strength, working through squat variations, deadlifts, and glute/hamstring development. Fridays bring it all together with a full-body strength workout that also includes some conditioning and active recovery work to set you up for the weekend!

Right now, we’re entering a hypertrophy and strength-building phase. This phase will allow you to build lean muscle and increase your ability to move heavier loads efficiently. Our #Powerful training blocks are 3 weeks long, so our next one starts on August 11th and leads us into October, when we’ll be testing out our strength!

 

Don’t forget, your first class is always FREE! Stop on in to the front desk to score your first class on us.

 

-Tristan

Meet the Staff – Ashley

Fitness, State of the Union, Training

Hello friends! My name is Ashley Bell, and I am so excited to be at UF! 

 

With 7 years of lifting experience and 4 years of personal training and group exercise, I am ready to train alongside you at Union Fitness! I am someone who loves exercise and pushes everyone to have the best quality of life they deserve! I firmly believe that we cannot live out our purpose in life if we are not physically strong enough to do so. 

 

A little about me, I love to laugh, lift weights, walk, read, and I make my own lotion and candles! Only clean ingredients around here for me! Ha! I am from a very small town in Mercer County, PA (the sticks). I have loved growing up in a small town in the country! It is peaceful, quiet, and where I feel most at home. I moved to the burgh to get out of my comfort zone and push self-growth as well as expand my horizon for career growth here at Union! 

 

I appreciate a good joke, and I love to smile and appreciate a good chat. I am ready to help you reach your fitness goals and help make Union Fitness a safe and positive place for you to better yourself!  

 

-Ashley 

New Class Times Added

Fitness, Training

Hello UF Squad! We’re excited to announce that starting next week (5/5), we’re adding new 7:00 AM time slots for #powerful class on Tuesdays and Fridays! If you’ve been looking for a chance to get in a great workout but prefer a bit more flexibility in your mornings—or maybe you just want to catch some extra sleep—the new early session is the perfect fit. The class will follow the same dynamic programming that we currently offer, so you’ll get all the same strength-building moves, conditioning, and energy-packed atmosphere, just at a time that works better for your schedule. Whether you’re a morning person or just need a bit more wiggle room before diving into your day, #powerful at 7 AM is ready to help you crush your goals. We can’t wait to see you there!

 

Don’t have a UF Unlimited Membership yet? Try out a free class on us!

 

Everyone gets one free class to try before you upgrade your membership. It’s a perfect reason to add new movement into your routine!

 

-Tristan