All posts by emily

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