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!

The post Welcome, Coach Bill! appeared first on Unite Fitness.

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HEAVY DAMN DUMBBELLS

“You’re stronger than you think and this workout is all about moving your weights up and getting out of your comfort zone” - Coach Jesse Phase: Strength & Conditioning  Muscles: Legs, Shoulder, BicepCARDIO: Perform 3 min, 2 min, and 1 min intervals increasing speed with each and recovering for 45 sec in between.   Do these three intervals on a small hill, then repeat on medium hill and steep hill. STRENGTH: Squat curl press & ab pikes (8-12 reps x 3 sets) Heavy squat, strict shoulder press & side pikes (8-12 reps x 3 sets) Sumo squat high pull & heavy bicep curl (8-12 reps x 3 sets)

EXERTION – Momentum starts with a big first push

Momentum is what we need to start building, which starts with a big first push or effort. To get the ball rolling is the hardest part because as an object at rest stays at rest, but once you get the energy moving it wants to stay moving. A habit or routine is the same way, so with old unhealthy habits or just engrained routines it is gonna take an initial exertion to make a change in your diet, daily schedule, socializing, workouts, etc. So get yourself psyched up with our videos, transformations, prep steps and lets dive deep into the program with faith that only good things will come out. Instant gratification isn’t were its at when it comes to true health and happiness, that is the siren song of debilitating distractions and temporary fixes. The path of fitness and nutrition is slower and longer with more subtle gratification in the moment and rewards that are built over time not handed out cheaply like a drug. But like a strong fort built brick by brick, a healthy mindset and lifestyle becomes nearly impenetrable once the walls are set. - Coach Gavin

BROILED SALMON / GINGERY CUCUMBER SALAD

“This zingy side dish is full of veggies with cucumber, radishes and sweet onion tossed in  a ginger-honey vinaigrette.” - Coach Juliet INGREDIENTS: 1/4 cup rice vinegar 1 tablespoon finely grated ginger 2 tablespoons honey Kosher salt and pepper 1 seedless cucumber, thinly sliced 1/4 sweet onion (such as Vidalia) 4 radishes, thinly sliced 3 tablespoons low-sodium soy sauce 1 1/4 lb skinless salmon fillet, cut into 4 pieces PREPARATION: Heat the pan on medium heat and cook the salmon for ~3 min per side.  Chop vegetables and add the sauce mixture.

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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.

Fast Eats

• 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.

The post Coaches Healthy Restaurant Picks in Philadelphia appeared first on Unite Fitness.

INGREDIENTS:

• 1 medium chopped onion
• 2 tbsp. chopped garlic
• 4 tbsp. coconut oil
• 1/2 cup organic milk or coconut milk
• 1 large bag of spinach
• 1 can of cannellini beans

PREPARATION: 

Sauté onion and garlic in coconut oil over medium heat until they just begin to brown. Add milk, spinach and beans and cover for approximately 4 min to wilt greens, stirring occasionally.  Uncover, continue to cook and stir until saucey consistency, smashing the beans for a thicker sauce. Add a piece of grilled chicken for some extra protein!

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When we try something new, look upon something in a new way or learn something new we feel exhilarated and fulfilled.  

- Coach Gavin

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To juice or not to juice?  The trend is certainly popular, and your options are growing by the day.  So why choose Pure Tonics?

The post Pure Tonics: Delicious and Vibrant Elixirs Supplement Your Journey to Better Health appeared first on Unite Fitness.

“Don’t skip squats, they burn more calories per rep than almost any other move.”

Phase: Athletic Power
Muscles: Legs, Back, Biceps

CARDIO:

• Warmup
• 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

STRENGTH:

1. 8 min AMRAP: Heavy squat x 8, squat jump x 8, Suspension back row single arm x 8 each arm
2. 8 min AMRAP: Heavy back row single arm x 8 each arm, Suspension lunge jump x 8 each leg
3. 8 min AMRAP: Front lunge weighted x 8, Suspension bicep curl single arm x 8 each arm

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Determination is finding the inner strength to get to the goal or to a point where you realize your goal needs to change. If we don’t set the details of our goal in concrete and allow them to shift than it becomes a lot easier to be determined.  We are head towards a general area and time, not a finite point. 

The post Setbacks Are Normal, Just Keep Moving Forward appeared first on Unite Fitness.

INGREDIENTS:

• 1 cup greek yogurt
• 1 tsp vanilla extract
• A sprinkle of cinnamon
• 1 tbsp raisins or goji berries
• 1 tbsp chia seed

PREPARATION: 

Combine yogurt, vanilla extract, cinnamon and chia seeds together. Sprinkle raisins or goji berries on top.

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