Abduction/Adduction Machine:

The abduction/adduction machine strengthens the inner and outer thigh muscles, which are essential for hip stability, balance, and overall lower-body function. These muscles support proper movement during walking, running, squatting, and changing direction, while also helping reduce the risk of injury to the hips, knees, and lower back. The machine provides a controlled and effective way for all fitness levels to target these often-overlooked muscles and build well-rounded strength.

Cable Lat Pulldown:

The cable lat pulldown machine is an essential piece of gym equipment for building upper-body strength, particularly in the back and lat muscles. It helps improve posture, supports shoulder stability, and enhances pulling strength used in everyday activities and compound lifts like pull-ups and rows. Because the machine allows for controlled movement and adjustable resistance, it’s accessible for beginners while still effective for advanced training, making it a versatile tool for developing balanced, functional upper-body strength.

Cable Seated Row:

The cable seated row machine is an important tool for strengthening the muscles of the upper and mid-back, including the lats, rhomboids, and rear shoulders. It promotes good posture by balancing pushing movements and helping counteract the effects of prolonged sitting and rounded shoulders. With its controlled range of motion and adjustable resistance, the seated row machine supports proper pulling mechanics, shoulder health, and overall functional upper-body strength for all fitness levels.

Hack Squat:

The hack squat machine is an effective lower-body strength tool that primarily targets the quadriceps while also engaging the glutes and hamstrings. It provides a stable, guided movement that allows lifters to safely load the legs with less strain on the lower back compared to free-weight squats. This makes it especially useful for building leg strength, improving squat mechanics, and accommodating a wide range of fitness levels while supporting proper form and joint safety.

Enjoy!

-Ashley

Starting January 19th 2026, we are kicking off the 2026 Strength Project here at Union Fitness!

What is the “Strength Project” you ask? Here are the details below:

• The Strength Project is a 12-week challenge for members who are looking to explore more of our classes. Entering this challenge will include your chance to win some awesome prizes.

• This 12-week challenge will begin on January 19th and will run until April 10th, 2026.

• During these 12 weeks, you will be tasked with taking at least 48 total classes here at UF
  • The stipulation is that you can take any of our Powerful classes, however we ask that you take at least – 48 total classes. Of these 48 total classes, 15 must be a mix of Core & Restore, Yoga, and/or Cardio Lab.
  • We ask you to please be sure to both sign up and sign into each of the classes that you take, so that we can keep track of who was present in each class and make sure to give you the credit that you deserve. If you don’t sign in, we cannot tell whether you were taking the class or not so you will not receive the credit!

• Everyone who completes the Strength Project will be given a Union Fitness Strength Project T-Shirt.

• Everyone who completes the Strength Project will also be entered to win one of three prizes:
  • 3 Free months of our UF Unlimited membership.
  • 1 Free month of our UF Unlimited membership.
  • $50 Gift Certificate.

• Starting now until January 19th, you can sign up for the Strength Project via QR code that will be posted around the gym. If you’re interested in signing up today, click here LINK 

• Bring a friend! If you have a non-member friend interested in joining us, they can buy into the strength project for $300. This will give them 3 months of unlimited classes. For each friend you bring you will get an additional entry to win our prizes.

• Fitness Center members may also sign up for a 1 time purchase of $150 to compete for a chance to win!

We are looking forward to tracking all your class progress over these 12 weeks and seeing how many of you are able to complete the challenge! Please be sure to sign up on MindBody and to let us know if you have any additional questions, comments, or concerns. Good luck and happy almost New Year!

UF Team

One of the most common concerns we hear, especially from new lifters and women, is that strength training will automatically lead to a bulky appearance. In reality, building large amounts of muscle takes very specific training, nutrition, genetics, and often years of focused effort. Simply adding strength training to your routine does not mean you’ll suddenly gain noticeable size. Most people who lift weights become leaner, stronger, and more toned rather than bulky.

Strength training does far more than just add muscle. It increases bone density, supports joint health, and improves everyday movement like lifting groceries, climbing stairs, or maintaining good posture. It also boosts metabolism, helping your body burn more calories even at rest. For many people, resistance training actually helps with fat loss and body composition, creating a balanced and strong physique rather than added size.

Hormones also play a role in this myth. Women, in particular, naturally produce much lower levels of testosterone, the hormone primarily responsible for significant muscle growth. This makes it physiologically difficult to gain large amounts of muscle unintentionally. Instead, strength training helps enhance muscle definition, confidence, and functional strength, all while supporting long-term health.

Whether your goal is improving fitness, injury prevention, better athletic performance, or simply feeling stronger in daily life, strength training is a powerful and versatile tool. It can be tailored to support a wide range of goals without changing your body in ways you don’t want. If you’re curious or unsure where to start, our trainers are always here to help you build a program that fits your goals, no bulk required.

-Tristan

If you’re looking for meaningful ways to give back this year, Pittsburgh offers a wide range of local events, volunteer opportunities, and charitable initiatives that make it easy to make a difference. Here are several heartfelt ways to spread generosity across the city this holiday season:

1. Pittsburgh Community Food Bank 
   • Union Fitness is a donation site for the Pittsburgh Community Food Bank for the entire month of December. We’re accepting a wide variety of items, including canned goods, dry goods, household essentials, and hygiene products. Every donation, big or small, helps support families in our community during the holiday season. Anytime this month, stop by the gym and help us fill the donation boxes located at the front desk. Together, we can make a meaningful impact and bring a little extra warmth to those who need it most.
2. Holiday Lights Run for Charity
   • Fleet Feet is hosting a holiday lights run sponsored by Union Fitness! This event will take place Thursday, December 18th, 5:30PM at Nova Place. The event is free, but you can RSVP HERE! Come early to participate in the raffle with prize baskets from vendors and community partners. Pittsburgh Food Bank will be the charity partner.
3. Help a Neighbor Clear Their Snowy Driveway
   • The City of Pittsburgh’s Snow Angels Program helps dealing with the wintry seasons a little easier for seniors. Specifically, this program serves as a connection between older residents and residents with disabilities with nearby neighbors to assist them with snow removal from their sidewalks and walkways. Not only does this program help make winter weather less stressful, it helps strengthen neighborhoods and fosters relationships with local residents.
4. Help a Furry Friend Find a Home for the Holidays (and forever!)
   • Organizations like Animal Friends offer animal-lover volunteers a wide range of opportunities such as spending time with shelter animals, bringing pet therapy to those who need it most, lending a hand at a low-cost clinic, greeting guests at a signature gala, and everything in between!
5. Give Diapers to Families in Need
   • Diapers are a much needed and often costly expense for families with little financial support resources available. The Western Pennsylvania Diaper Bank helps to provide disposable diapers by coordinating collection drives and then distributing to families in need. Volunteers can help with the coordination and distribution efforts, as well as help be advocates and ambassadors in the community to raise awareness.
6. Serve a Holiday Meal to The Homeless
   • For most of us, the holiday season triggers excitement for festive foods and treats shared with our loved ones. But for others, that’s not always the case, and there are several local organizations that have set out to help. Holiday Meals for the Homeless is a program from the Salvation Army that sponsors both Thanksgiving and Christmas dinners in the days before and after the holidays. The Greater Pittsburgh Community Food Bank looks for volunteers to help sort, inspect, and box food donations, as well as distribute to people in the area through food pantries, soup kitchens, and shelters. 412 Food Rescue is an organization where volunteers can help transport food from donors to nonprofit partners. With pick-ups happening daily and logistics coordinated through an easy-to-use mobile app, giving back can take as little as 30 minutes!

Pittsburgh is a city built on community, generosity, and heart. This holiday season, take time to explore the countless ways you can make a difference, whether through food donations, volunteering, supporting local businesses, or simply spreading kindness.

If you’re ever unsure where to start, VisitPITTSBURGH is an excellent resource for finding events, holiday volunteer opportunities, and community initiatives happening across the region.

-Ashley

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:

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/

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).

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

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

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

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.