Having grown up in Northeast Philadelphia, Bill majored in Broadcasting. He worked as a radio show producer in Detroit for five years before making his way back to the city of brotherly love, where he discovered his passion for health and fitness, losing 50lbs in the process!
After achieving early success in helping a number of clients change their lifestyles for the better, Bill was convinced that his destiny lay in motivating others to reach their personal health goals. He joins Unite with years of experience and integrated knowledge ranging from exercise to nutrition.
What’s your favorite exercise?
I like intensity, there is no doubt about that! Total body exercises are the best. Not only are they functional, combining different muscle groups to work together, but they also train the mind because they make you think! It’s hard to pick one, but one of my favorite combos is “step up to balance to curl to press then step down” … and repeat!
If you could pick one superpower, what would it be?
My superpower would be x-ray vision. I have been working with clients for 8 years now and it would be nice to see the muscles and joints inside their bodies as they move. This could help me direct them to the proper corrective exercise, if there is a muscle imbalance or tightness somewhere. It would be a great way to prevent injuries for my clients and help them work out correctly.
What’s your favorite tattoo, and why?
I only have one really big tattoo at the moment. It started with just a simple arm band that has grown in the past two years. My next tattoo starts soon and will be completed by the end of this summer on my left arm. It’s always an exciting and scary experience, but mostly exciting!
What’s your favorite cheat meal?
Fatterday is the day I have my cheat meal. That is usually one of the weekend days – cheeseburger and fries is my guilty pleasure.
Who would play you in a movie of your life?
It would have to be Jerry O’Connell. He plays the chunky Vern Tessio in Stand By Me and reminds me of myself as a kid. He grew up, got thin and found good health, a lot like myself.
We’re excited to add Bill as the latest member of our Unite Fitness family! If you see him around, introduce yourself, his energy is contagious, and who doesn’t need a little more of that!
At Unite Fitness we encourage people to prepare their food more in order to really provide quality control over
what we put in our bodies. However making all our food at home can be a challenge at times and we are forced
to get take out or eat at a restaurant. This is not the time to let your health goals disappear with abandon. You
can still eat healthy. We luckily live in a city that has a lot of options. Here are our coaches’ favorite healthy
spots to help you make the right choices.
- Pure Fare- 119 S 21st St Philadelphia: 100% gluten free. lot’s of options for vegans, paleo lovers and more.
- Eat-A-Pita-128 S 12th St Philadelphia: They use stevia and greek yogurt, instead of sugar and cream in their salad dressings. Need I say more?
- Animo Juice Bar and Burrito Bar-1701 Arch St Philadelphia: Healthy Burritos, Quinoa bowls and green juices. Oh my!
- Essene Market and Café-719 S 4th St Philadelphia: All vegetarian salad bar, that’s super fresh and delicious.
- Whole Food Hot Bar and Salad Bar- 2 locations: 929 South St and 2001 Pennsylvania Ave Philadelphia: They have just about every kind of food you can imagine. Make your own delicious, healthy dinners here.
- Sweet Green-3925 Walnut St Philadelphia: Mostly local and organic. A great place to make your own salads. And they have no sugar added organic frozen yogurt.
- Agno Grill-2104 Chestnut Street Philadelphia: A sister restaurant to Pure fare. Clean eating at it’s finest for Mediterranean food.
- Chipotle- 2 locations: 1200 Walnut St Philadelphia and 3925 Walnut St Philadelphia:If you’re going to do fast food. This is the place to go. They have free-range chicken and they are about to start labeling if anything is GMO.
Sit Down Restaurants
- Zavino-112 S 13th St Philadelphia: Not just for amazing pizza. Try one of their kale salads and the veggie platter.
- Mi Lah Vegetarian-218 S 16th St Philadelphia: Kale in a miso broth and sweet potato home fries!
- Fare Restaurant-2028 Fairmount Ave Philadelphia: The portions for their brunch are right on. No more over eating!
- White Dog Café-3420 Sansom St Philadelphia: Mostly organic and local. Can’t get any better than this.
- Vedge-1221 Locust St Philadelphia: A great place to reconnect with a love of veggies.
- Dmitris- 3 locations: 795 S 3rd St , 944 N 2nd St and 2227 Pine St Philadelphia: The food here is so fresh. Order the tilapia or a whole fish with the greens, instead of the rice.
- Fork-306 Market St Philadelphia: Holiday brunches with the family? This is the place to go.
- Harvest Seasonal Grill and Wine Bar-200 South 40th Street Philadelphia: Awesome place for a date night. The movie theater is right next door.
To juice or not to juice? The trend is certainly popular, and your options are growing by the day. So why choose Pure Tonics?
Pure Tonics is inspired by how fresh vegetable and fruits have improved my health and that of loved ones. A few benefits we’ve experienced: grey hairs growing back dark, glowing complexions, fewer wrinkles, sustained energy levels, effortless weight loss, improved concentration and being more resistant to illnesses. Some people juice with the misconception that they are assisting their body in the detoxifying process. Luckily, we already have built-in detoxifiers to rectify this problem – our liver and kidneys. Unfortunately, many of the juices on the market only aggravate this natural process.
Currently, the majority of juices have a high fruit: low vegetable ratio. In other words, they are high in sugar. It is Pure Tonics’ goal to provide you with low-sugarelixirs with just enough sweetness to consume more fresh greens. The average modern juice has 25-30 grams of sugar per 16 oz. bottle. The majority of Pure Tonics’ products has under 15 grams of sugar per 18 oz. bottle, which is at least 50% less than other raw and commercial juices.
Pure Tonics is cold-pressed, meaning no heat (molecular modification) has been introduced in the juicing process and more phytonutrients are concentrated per bottle. Pure Tonics is 100% organic and unpasteurized, and is bottled in glass, not plastic. Pure Tonics has three lines of tonics from which to choose: Rejuvenate, Rehydrate, and Rebuild.ts has under 15 grams of sugar per 18 oz. bottle, which is at least 50% less than other raw and commercial juices.
Pure Tonics = the next step towards optimal health!
View the complete line of Pure Tonics at puresweets.com
Produced in a 100% gluten-free, vegan, organic, kosher facility.
Allergen warning: tree nuts and peanuts present.
Phase: Athletic Power
Muscles: Legs, Back, Biceps
- On a Medium Hill, Sprint for 90 sec, 60 sec, and 30 sec. Recover between each sprint for 30-90 sec.
- Rest and repeat Sprints (90, 60, 30 sec) on a Flat and on a High Hill
- 8 min AMRAP: Heavy squat x 8, squat jump x 8, Suspension back row single arm x 8 each arm
- 8 min AMRAP: Heavy back row single arm x 8 each arm, Suspension lunge jump x 8 each leg
- 8 min AMRAP: Front lunge weighted x 8, Suspension bicep curl single arm x 8 each arm
Muscles: Legs, Butt, Abs
- Warmup on a flat, increasing the incline every minute for 5 minutes.
- Recover 1 min
- High hill climb 3 min, followed by a flat for 2 min
- Recover 1 min
- Repeat series 3 x
- Squat to alternating back lunge 10 reps/leg, holding med dumbbells. Superset with Suspension pikes 20 reps. Repeat 3 sets
- Single leg deadlift balance 10 reps each leg. Superset with 10 side pikes/side. Repeat 3 sets.
- Donkey kicks 20 each leg. Hold a plank for 1 minute. Repeat 3 sets
If you’ve trained at Unite Fitness, you know we love to use interval training, especially for cardio, but maybe you didn’t hear why exactly our cross-training workouts use them.
Increase Metabolism “Calorie Fire”: When you integrate short bouts of intense exercise (above target heart rate) into a “regular” workout it causes larger uptakes of oxygen, both during and after exercise. You notice the need for more oxygen as a huff and puff after a sprint, which you might correlated to blowing air on a “calorie fire”. to get it really cooking! Over time your body adapts to this higher intensity and becomes more efficient at burning calories, which signifies the raising of the metabolism. It also means it is simply a time efficient way to burn calories and get the cardio benefits vs super long sessions.
Increase Speed: For the many endurance athletes, the cardio intervals at Unite are key because they help break through the plateaus you will hit if you simply train at the same intensity all the time, i.e. long paced runs/bikes/rows. With that big oxygen uptake you improve your overall respiratory capacity, i.e. you can work at higher intensities and faster paces without getting out of breath, so it will seem easier to take on long runs at a faster pace.
Aerobic improvements can be felt within two weeks, motivating continued training, but significantly greater benefits are realized after several months of training, so start now!
Gavin McKay & Mark Donahue