Guess Lululemon will have to improve their screening process in the future.
Hooray! A company that is willing to get out of the one-size-fits-all athletic apparel and try to make clothes that fit perfectly. I can’t squeeze into everything on the rack, but when I do find something, it fits perfectly. And the clothes last forever in my experience. I was wearing their clothes well before I was an ambassador anyway and would even had I not become one.
I’m glad that I still have another year in the program and look forward to sharing the experience with all the other ambassadors who are truly deserving, positive and grateful.
LOOK AT THEIR COMBINED NUMBERS!
- 20 %
- 10 in
- 90 lbs !!!
“Diet and exercise used to be fads for us that we would start and stop. I cannot tell you how many times we did that. This is the first time we have stuck with anything and we truly feel like its part of our lifestyle. I used to run 11 minute miles and now I run 7:30 miles!”
At Unite we firmly believe in using goal setting as a way to motivate you to break through your limits and achieve things that you never thought you could before. As the year 2014 is upon us we wanted to get a head start with our “new years resolutions” Why not start NOW! So we posted a vision board for our members to post their goals and inspire one another. Now there are some guidelines to these goals. In order to make them actually achievable they must be
You have to feel connected to your goal in order for it to work. Here’s some motivation from your favorite Unite fitness coaches and their SMARTE goals for this coming year!
Goal: Do a yoga workout 3 times a week for at least 30 mins each time.
Why: To gain a more calm and peaceful sensation throughout my days.
Goal: Gain 15 lbs by Jan 31st
Why: Intentionally gaining weight is all about maximizing muscular gains while minimizing body fat retention, so I can increase my overall strength.
Next fitness goal: run an 18-minute 5k by April 1st.
Goal: To practice gymnastics at least once a week!
Why: Bringing gymnastics back into my life is a passion and makes me feel like I am playing, not working out.
Goal: Improve my athletic power to match my endurance, and achieve a sub-3 hour marathon in the Fall of 2014
Why: I love the thrill of setting a goal that I’m afraid of. Running and racing is all about self-improvement and this would be a stepping stone to some bigger (read: terrifying!) long term running goals in the future: achieving an Olympic Trials Marathon Qualifying time.
Goal: Heal my injuries (arm, foot, shoulder, hip flexor) with rest and therapy to be fully functioning (run, lift, yoga, snowboard) by Jan 15th!
Why: So I can get back to being active, trying new sports and doing what I love most.
Goal: To have more money than last year this time in my bank account after spending money of family and friends for Christmas.
Why: To be less stressed financially in the New Year.
Next fitness goal: To do my first distance run at the Broad Street run this year.
Goal: To take a singing or dance lesson at least 1x per week.
Why: To get back to my childhood passion, which brings me joy and decreases my level of stress.
Goal: To meditate for 20 minutes at least 3x per week.
Why: To help manage my stress and feel more mental clarity.
Goal:To shave 30 sec off of each mile for the LOVE half marathon on 3/30/2014.
Secondary goal: To work on refining my posture, increasing mobility and strengthening my core.
Why: To be injury free in the new year.
There is a false beliefs around kindness that being kind is draining of our nice energy. As if there is some limitation on how many times we can be kind before we make ourselves miserable. Kindness is unlimited, costs us very little and delivers great returns most of the time. In fact, by being kind to others we are also being kind to ourselves, since we get an emotional lift from doing good. And conversely when we aren’t being kind to ourselves, we cannot truly be kind to others. We can do things for people but they won’t receive the energy if we don’t have a full heart, muscle and mind to give.
How can we get into the mindset of always looking for ways to be kind? Start with today and ask yourself “what little acts of kindness could I do today?” Then just enact them and see what it does to your energy and whomever you are interacting with. If you make someone smile from a compliment, taking time to be of service or even just making eye contact and genuinely saying hello, I can guarantee you will feel great.
However, it might only be 2 seconds of joy before the ego mind comes in to judge their response to your act of kindness and bring you down again. Most people are pulled off the course of kindness because others didn’t seem to appreciate it. This is where having a meditation practice really comes in handy, to catch ourselves when we start getting pissed at someone’s lack of response to your kindness. We can choose to laugh it off and realize that their reaction is their reaction and shouldn’t change who we are trying to be. Furthermore, this scenario shows just how connected we all really are, effecting each other even with a simple hello gesture and reaction. If we are all connected then we must all do our part to be kind and raise the entire community together. Every bit of kindness helps.
Philadelphia’s Unite is Poised to Become Next Big Fitness Phenomenon
Unite Fitness Is Franchising Its One-of-a-Kind Cross-training Studios
Crossfit, Pure Barre, Flywheel.
You may have heard these names thrown around because group-training studios are taking America by storm. It’s a massive new trend in the fitness industry: focusing on smaller communities of like-minded people who want to be trained in a specific regiment. And the next big name in fitness just may come out of Philadelphia, a city known more for cheesesteaks than chest presses.
Unite is a fitness and nutrition studio that gives busy professionals exactly what they want: complete, effective and efficient workouts. Unite’s trademark all-in-one group cross-training program combines multi-sport cardio intervals (run, spin or row), functional strength training (weights, suspension, speed bands) and relaxing yoga stretch into each 60- to 75-minute workout. This unique, science-based structure creates the perfect formula to burn fat, build strength and feel amazingly fit without sacrificing safety.
President / Head Coach Gavin McKay says, “There simply is nothing quite like Unite in the market. Our competitors are always playing catch up because we are constantly innovating and principle-based vs. pushing trends or gimmicks. We were using suspension training in our workouts years before they popped up in gyms.”
Take a look at Unite’s website (www.unitefitness.com) and you can see just how pure and unique their brand is, thanks to programs like their all-in-one cross-training, three-phase nutrition program, and epic decathlon race (think tough mudder only real fitness challenges). Unite is also the only studio to offer a Virtual Boot Camp that delivers its cross-training workouts and eating program via video on any web device.
Another way Unite transcends other workout studios is through its comprehensive nutrition program. The owners of Unite realize that poor eating keeps most Americans from achieving goals and feeling better. Unlike some competitors, they do not push one “savior diet” for everyone, or simply host a workshop to address deeply engrained eating habits. Unite’s 3-Phase Nutrition Program works one-on-one with clients to assess current habits, customize a balanced macronutrient menu plan, and follow-up to optimize micronutrient intake.
“Unite transformed my body and lifestyle into a healthier, balanced person who is more fit than any time in my life,” states Patrick Terhune who lost six percent body fat from three months of Unite’s program.
Unite Fitness is now selling franchises for prime territories in Center City Philadelphia, the Main Line, and beyond. Contact email@example.com, 267-337-4365 for more information.
Unite Fitness is dedicated to helping people train smarter anywhere under its smart, balanced Heart.Muscle.Mind philosophy. UniteFitness.com is the destination for the most complete and kickass workouts and nutrition programs, offering online programs, local studios and race events.
Phase: Athletic Power
Muscles: Legs, Back, Biceps
- Warmup at a moderate pace for 5 minutes.
- 70% @ Flat for 1 min, 90% @ Flat for 1 min, repeat x 3
- 70% @ Low Hill for 45 sec, 90% @ Low Hill for 45 sec, repeat x 2
- 70% @ Med Hill for 30 sec, 90% @ Med hill for 30 sec
- Rest and Recover for 1-2 min
- EMOTM for 8 min, Sprint 100% @ High Hill for 15-45 sec, recover for the rest of each minute.
- Lunge x 6 reps each leg, 1-Arm Row x 6 reps each arm, repeat 3-5 sets. Use a heavy weight, 75-85% of your max.
- Tabata: Speed Squats and Piston Rows
- Tabata: Jump Squats and Speed Band Rear Delt Fly
- Tabata: Tuck Jumps and Speed Band Biceps Curls
- Tabata: Situps and Plank
EMTOM: every minute on the minute
Tabata: 20 seconds of work, 10 seconds of rest, repeat 4 rounds of each exercise, alternating for a total of 8 rounds
Phase: Strength & Conditioning
Muscles: Legs, Chest, Back
- Warmup at a moderate pace for 5 minutes.
- 70% @ Low Hill for 30 seconds, increase Hill Level every 30 seconds for 3 minutes until at a Very High Hill.
- Sprint 100% @ Flat for 30 sec.
- 70% @ Low Hill for 60 seconds, increase Hill Level every 60 seconds for 4 minutes until at a High Hill.
- Sprint 100% @ Flat for 60 sec.
- 70% @ Low Hill for 90 seconds, increase Hill Level every 90 seconds for 3 minutes until at a Med Hill.
- Sprint 100% @ Flat for 90 sec.
- Sprint 100% @ High Hill for as long as possible. Rest and repeat on successively lower and lower hills for 2-6 sprints.
- Super Set: Heavy Weight Squats x 6 & Moderate Weight Lunges x 12 (each leg). Repeat x 3.
- Deadlift x 12. Increase the weight each set x 10, 8, 6, 4 & 2 reps.
- Alternate Pullups x 6-12 & Bench Press x 6-12. Repeat x 4.
- Alternate Chest Fly (on the ground) x 10 & Overhead Situps (hold the weight overhead while performing situps) x 10. Repeat x 3-5.
Phase: Strength & Conditioning
Muscles: Legs, Chest, Back
- Warmup at a moderate pace for 3 minutes.
- @ Flat, Alternate between 70% for 1 min and 80% for 30 sec, repeat x 3
- @ Low Hill, Alternate between 70% for 45 sec and 80% for 20 sec, repeat x 4
- @ Med Hill, Alternate between 70% for 30 sec and 80% for 10 sec, repeat x 5
- 80% @ High Hill for 1 min, rest to recovery
- 90% @ Med Hill for 1 min, rest to recovery
- 100% @ Low Hill for 1 min, rest to recovery
- Squat, with dumbbells racked at the shoulders. Do three warmup sets, then using the heaviest weight you can hold, do three sets of 5 reps.
- Split-Squats, with one leg suspended behind on a bench or suspension trainer. Do three sets on each leg. Use the heaviest weight possible for a 5 rep max. Use a heavier weight for a 3 rep max. Use an even heavier weight for a 1 rep max.
- Bench Press. Do three warmup sets, then find your 5 rep, 3 rep, and 1 rep max.
- Bent-Over Row. Do three warmup sets, then find your 5 rep, 3 rep and 1 rep max.
Wow, I really regret that workout.”
Muscles: Legs, Shoulders, Biceps
- Warmup at a moderate pace for 6 minutes.
- Run: 100% @ Flat for 30 sec, rest for 30 sec. Repeat x 6-8.
- Bike: 70% @ Med Hill for 3 min, 90% @ Flat for 1 min. Repeat x 2.
- 6 min AMRAP Resistance Band Squats x 10, Shoulder Press x 10, Jump Squats x 10
- Deadlift High Row x 6-12, Biceps Curls 6-12, repeat x 5
- EMOTM for 10 min, Heavy Lunges x 6-12 each side.