Mt Airy Exercise

Let me help you with your hesitation.

Typically I write to you about my perspective on health, fitness and wellness from being in the industry for almost 15 years – keeping an open mind that I know our fitness programs aren’t for everyone. Today, I want to specifically talk about the programs at Urban Athlete, their benefits and why you shouldn’t hesitate to give them a try.

Let’s look at why you might be hesitant to check us out:

1. You haven’t exercised in quite awhile and you aren’t sure where/how to get started again.
2. You might be concerned that our program is only for athletes.
3. You think you can’t keep up.
4. What if you’re the only new person in the session.
5. You have a few aches you aren’t sure how to work around.

These are actually all great reasons TO workout with us at Urban Athlete!

Let me explain…

All of our group training sessions are specifically designed to be able to allow the newest fitness enthusiast to obtain a great workout along side a fellow Urban Athlete who has been exercising with us for the past 12 years! Each of our workouts can easily be modified based on strength, skill set or mild injury.

Everyone who comes to Urban Athlete is an athlete, even the least suspecting. We believe everyone has the ability and capability to reach their own level of strength, power and endurance. You measure your progress against you, no one else. You set your own bar, achieve it and set a new one. We will help you get there and our community of like minded and supportive folks with similar goals will lift you up in the process.

If you’re new, we have a buddy for you! You won’t have to go through the workout alone. We all started in the same place at some point, so we will make sure a coach is by your side with a more in depth description of the workout, coaching you. We will also do our best to pair you up with a fellow Urban Athlete, who will work by your side every step of the way. This isn’t just on day one either, it’s every session after as you need it.

On day one, even on day 10, we don’t expect everyone to do the entire workout as written. Reps, sets, weights… you name it, can all be adjusted so your first few workouts work for you. At Urban Athlete, exercise is a lifestyle, we want you to love it as much as we do, so we don’t want you to over do it your first few days. Exercise is fun and we believe with this approach that you’ll think so too.

It might sound repetitive but those aches and pains, provided they aren’t serious injuries, will likely start feeling better with some regular movement. Remember, it’s about lifestyle design. We want you to workout for the long haul, move better, feel better, and be stronger.

I’m really confident in saying, once you start on a consistent program, you won’t want to turn back. For many people the gym is their place to go to, to be with like minded friends, to relieve stress, to decompress, to see what you are capable of.

Are you ready to see what you are capable of?

We’re running a 21 day challenge from June 9, 2018 – June 29, 2018: To see if it’s a good fit, click this link and submit your inquiry.

How To Make A Gym Membership Work For You

After being in the industry for over 14 years and owning a facility for over 12 years, I’ve noticed that when budgets are tight or expenses need to be cut, gym memberships are often one of the first to go. In reality it should be one of the last.

Here’s my opinion on how to make a gym membership work for you and why it’s valuable.

Years ago the boutique style gym wasn’t quite a thing yet, CrossFit did a great job of helping to get today’s smaller, functional training facilities on the map. Before then there were large, corporate owned gyms that offered classes, personal training and just a regular old membership, where most people just roamed about. The cost typically wasn’t impactful enough if you missed three weeks in a row or eventually three months in a row.

Here’s why those gyms, and most of our mindset about gyms in general don’t work:

  1. You’re signed up,  all excited and motivated to start but you loose that motivation or you simply don’t know what to do when you are there.
  2. There’s no accountability, so the first week you miss it’s not noticed, then all of a sudden you haven’t gone in 3 months and it’s still not noticed. Eventually you fall out of a routine.
  3. Larger gyms are actually designed for you to not attend.
  4. When you don’t know what to do when you’re at the gym you start to wonder if your time might be better spent doing something else.
  5. If you aren’t following a specific workout and nutrition plan you probably aren’t going to get the results you want in the time period you want and you get frustrated.

In a smaller, boutique style gym, like Urban Athlete, we attempt to break the mindset and limitations listed out above.

  1. At Urban Athlete – it’s about lifestyle. When you sign up for a gym membership we want you to come on a regular and consistent basis.
  2. If you are doing personal training we will make sure the workout is tailored to the goals we discussed in your success session.
  3. If you are doing group training we will make sure that you are comfortable in the group setting and have modifications and progressions available for when/if the workout needs to be adjusted.
  4. Starting a new habit can be challenging and we want you to succeed, so all you have to do is get to the gym, we will show you what you need to do.
  5. We also want your workouts to be fun! In addition to the workouts, we host charity events and appreciation events that allow the community to become more connected to each other.
  6. Supporting you in your efforts is huge, we want to be able to lift you up, even if it’s just for the time you are at the gym.

The best thing for making a gym membership work for you is:

  1. Make sure it’s convenient to home or work or along the route to get to either of these places.
  2. Schedule your gym time like you do all other appointments and don’t miss.
  3. Set small goals; if you attend the gym 36 times (that’s just 3x a week) in 90 days, reward yourself!
  4. Let your coach know what support you need to keep at it. That’s part of the reason we’re there, to help lift you up.

Are You Ready For Summer?!

Gearing Up for Summer…

It’s been a long winter and I know we’re all itching to get outside, myself included. It’ll be great to hike in the Wissahickon, bike around the Art Museum and, run on Forbidden Drive and the Kelly Drive loop. In order to maximize your workout efficiency and not loose any momentum and progress you’ve made over the past 4-6 months you’ll want to keep active with your resistance training / strength training.

Resistance training is one of the most efficient ways to keep lean, sculpt muscles and of course be the strongest version of yourself.

If outdoor activity is your thing, still be sure to get in 2-3 resistance training workouts a week. This will also aid in injury prevention from clocking too many miles on your feet or bike. Alternating workout types throughout the week is also important with a rest day every 4-5 days.

If you really want to ramp things up before the summer officially kicks off, the week of July 4th then you’ll also want to make sure you are dialed in to your nutrition. I know, sometimes eating clean is more daunting than getting into the gym but it’s really very impactful on any body composition changes you want to see happen.


1 – Resistance train at least 2x a week, more if this is your only activity

2 – Get outside for fresh air and Vitamin D

3 – Eat lean proteins, healthy fats, green vegetables and low glycemic fruits

If you’re looking for a swift kick in the pants to help get the process going we will be doing a 21 day summer challenge starting on June 10, 2018 (intentionally placed after the Burpees and Burgers fundraiser and ending before July 4th weekend.) You will also have the option to add on a maintenance program once the 21 days over through the end of July to make this summer your best looking summer. Details coming soon!

How to make fitness successful!

In my experience with the fitness, one of the most challenging conflicts in being successful with your fitness plan is sticking to it. I’ll be one of the first to admit, that fitness isn’t easy. It’s one of those things, that if it was – everyone would be doing it and doing it well.

Let’s clear up a few things that often get in the way:

  1. Starting a fitness journey cannot be a fleeting thought. Decisions made at 2am or because your saw a cool advertising sign, likely won’t be the reason you stick to a program, at least not long term.
  2. Starting a fitness journey cannot be something someone else wants you to do. If your spouse or partner wants you to lead a healthier lifestyle or your doctor tells you exercise should be in your weekly plan, likely won’t be the reason yo stick to a program, again, at least not long term.


So, if you personally want to make some lifestyle changes and are driven by factors that are important to you like longevity, your family, happiness, better sleep, and so on then here are some steps to help make your fitness journey successful.

  • Schedule your workout time. This is a lifestyle change – you must make it a part of your life. These fitness appointments cannot be traded for other time or other appointments.
  • Your gym should be convenient. If you choose a gym or coach that is either close to home or close to work you will be more likely to attend. It should be on the physical path you travel most days.
  • Invest in you. Fitness and nutrition are a hard and confusing journey. There is a lot of information available to you, hire a professional to guide you and coach you through the process.
  • Find a community that fits you. This might sound weird to be in this list but the people who are clients in the gym you decide to work out in are important. You have to like going there and soon enough you’ll even like the workouts despite how easy or hard they might feel.
  • Remind yourself why you started on this path every day. You might need a few pep talks along the way. Some will come from your coach, some from your loved ones, many will come from you. Be positive in the talks you have with yourself and celebrate your wins; big and small.


Fitness should be fun and rewarding. Some days might be hard but once you start you’ll have days in the future where you look back and reflect on where you started and how far you’ve come.

Our Top 4 For Workout Success

We get it… scheduling your workouts can be a challenge, let alone all the other things you need to get done in a day/week. Success comes from being consistent.

Here are our top 4 ways to make your workout plan a success:

  1. Sandwich your work week. Never miss a Monday or Friday. Start both the week and the weekend off with a positive impact. Monday workouts are a great way to start your week. Friday workouts are a great way to set a healthy and mindful tone to the weekend.
  2. Workout at least 3 days a week. This is less than half the days of the week. Keep up the momentum with a consistent schedule and guard those times as the really important appointments they are. We often place more value on work appointments or various other obligations, your health should fall at the top of your list.
  3. Don’t go more than 3 days without exercise. This ties in with the above. Spread out your activity over the week. Ideally, you’d be able to do 10-15 minutes of mobility and movement on the opposite four days.
  4. Be#uastrong. It’s not just about physical strength, it mental and emotional health as well. Being consistent with a plan that improves your health and wellness makes us stronger in all aspects of life and has a tremendous carry over in least suspecting of places. Keep going #uastrong.

Consider our plan for workout success the next time you start on your journey. If you need a little help along the way be sure to ask us for some guidance if you’re an Urban Athlete already or see how you can start your journey with us. Let us help set you up for some serious success. Call or message us: Start your journey with UA!


What’s the deal with ROM?

First, what is ROM?

Glad you asked! ROM stands for range of motion. It’s a very crucial component of exercise. Working with full range of motion is what makes us stronger overall and specifically in the joint that is doing most of the work. Additionally. as you progress from the basics to more challenging exercises having full range of motion is important.

What does this look like exactly?

Let’s look at the push up as an example. In a full range of motion push up we want:

  • the upper body to be in line with the lower body
  • the head to be in a neutral position
  • the elbows to be in full extension (or straight) at the top of the exercise
  • the upper arm to be at least parallel to the ground in the bottom of the exercise

If the all four of these cannot be achieved when doing the exercise, we prefer that you modify the exercise in order to be able to reach full range of motion, particularly with the upper body.

I know that sometimes our ego can get in the way and encourage us to try a version that isn’t modified. Trust me when I tell you, you’ll reach your exercise goals quicker when you work with modifications to help get stronger.

It might even be hard for you to tell when you are or aren’t getting the full range of motion you need. Often, the full range of motion will be harder! That’s ok. Ask your coach if you aren’t sure.

Some things to look at in the push up to determine if you aren’t reaching full range of motion:

  • shoulders are always above the hips, or the hips are sagging toward the floor
  • hips that are popped up in the air, hips above the shoulders
  • if the chin is reaching toward the floor
  • if elbows do not come to full extension at the top of each rep
  • if the upper arm does not make it parallel to the ground

Ways to modify the movement to become stronger, which is a good thing!!

  • Elevate the hands off the floor
  • Drop one or both knees to the floor when doing the exercise, be sure not let the hips pop up in the air
  • Use a resistance band around the elbows to help lift you up from the floor as you do the push up
  • Work on the negative of the exercise, slowly lower yourself to the floor and don’t worry about trying to push up from the floor

Over time with effort you’ll be able to do regular push ups with ease!!

Succeed In Your Fitness Journey with Support

Have you ever felt a little overwhelmed when you started on a fitness or nutrition program? Especially if you’re going at it alone…


I know I have. I’ve always done my best when I’ve worked out with a friend or coach on a regular basis. I’ve also always done my best with nutrition when my husband is eating the same things I am eating or if I have an accountability coach checking in and making tweaks to what I’m doing.


Both of these; exercise and nutrition seem to have the same results for me when I have a support system. Many of clients have experienced this as well! That’s why I still workout with our groups at Urban Athlete 🙂


It’s not easy work but when you have others working toward the same goal alongside of you it feels more attainable and you have someone or a group of people to lean on when it starts to feel really hard.


It might be hard for you to wake up at 5:30am for a 6:00am workout but if you’re meeting some friends who expect you to show, you’re more likely be there, possibly even with a smile on!


I think our community at Urban Athlete is really solid is this aspect. I always hear our members talking about when they will see someone next and which workouts they plan to attend this week.


If this is something that you believe will help add that spark to your current plan or keep you committed longer than you usually are, I’d like to invite you in for a two week trial on us to test it out.


Sound interesting?


Here’s the only stipulation. All I ask is that you commit to at least 3 workouts a week for two weeks in a row. If you can do this, we’d love to see you. Simply give us a call, 215-248-2130 to let us know when you’ll be in for your first workout. You can even leave us message with your name, phone and the time/day you’ll be in.


Here’s a link to our schedule so you can decide when to come in: Urban Athlete Group Training

Post Holiday Habit Challenge

In just 21 days you can make small changes with a BIG impact!

Habits are the foundation of everything we do, good and bad. It takes at least 21 days to build a good habit, sometimes longer to break a bad one. In the post holiday HIIT habit challenge we’re going to be talking about habits with an additional focus on nutritional wellness and making supportive decisions.

Challenges are daunting. Often full of wondering if you can actually complete them successfully. That’s why this 21 day challenge is all about habits and building a strong foundation for you to succeed this year. Whether you’ve already built a foundation or need to do a little demo work and start new, this challenge will be simple enough to make long lasting positive impacts.

Here’s what to expect:
  1. We will start small with habits and build up.
  2. Think of what you get to add vs what you might take away or change.
  3. Mindset is crucial.
  4. There will be a focus on daily movement and meditation.
  5. We will set goals.
The challenge begins on Monday, January 22, 2018 and will run 21 days,
finishing up on Sunday, February 11, 2018.
During the challenge you’ll:
  • Accumulate healthy habits, possibly re-inforcing ones you already do.
  • Have a short daily movement routine.
  • Review your goals.
  • Incorporate the re-name game to shift your mindset.
  • Follow a weekly plan that changes each each of the challenge.
  • Practice short bits of meditation.
This seems like it might be a lot, but it’s broken down into small steps to set you up for success. It’s very simple to register, simply click on the link below to begin:


21 Day Habit Challenge

If you’re feeling like you want to kick things up a notch and incorporate some high intensity strength training with some strength training into this journey, you can include unlimited group training for the 21 days or you can chose to include six (6) personal training sessions for the 21 days.
Or, you can have your workouts personalized:

We’re Hiring!!

If You Have A Great Attitude, A Passion for Learning New Things, and a Few Basic Skills, I Have a $15+/hr, Fun, and Fulfilling Job Just for You!

From: Pamela MacElree, Owner

Dear Prospective Employee,

Thanks for taking the time to visit this site! You should have arrived here because you saw my employment posting on Indeed/Craigslist or were directed here by a friend/colleague of mine. It’s my hope that you are exactly the person I am looking for so I can take this page down immediately and offer you the fun and rewarding job I have available.

So, let me tell you a little about our company and the job.

My name is Pamela MacElree, and I run a fitness community, that helps people achieve their goals without the pressure of having to ‘look’ a certain way or being pushed to only lose weight. Our fitness facility is called Urban Athlete and we’re located at 7112 Germantown Avenue, Rear, Philadelphia, PA 19119.

Our business is dedicated to helping men, women, and competitive athletes achieve their health, fitness, and performance goals. We currently offer group and personal training with a focus on helping clients reach their goals.

We’re looking for an enthusiastic, motivated, hard working, and energetic person to work with clients as a part-time coach and handle some administrative and sales duties.

If you are hired for this job, the first 90 days on the job will be on a trial period. During this time period, you will be working M/T between the hours of 6am and 12pm and W/TH 4pm to 8:30pm as needed for on the job training. Once you become permanent you will have a static schedule that is agreed upon working up to 20 hours a week. You will have the opportunity to gain more experience and grow within the company as well as progress to full time employment!

Tasks We Need You to Perform

  • Making great first impressions: You will be the first point of contact for all prospective clients. Whether you are greeting someone at the door or answering or returning phone calls, you’ll be responsible for making sure prospects both get the information they need and feel at home from the moment they first interact with us.
  • Deliver the highest quality service and value every single day: Our clients come to us to reach goals and feel good about themselves while they are on their journey. You will be responsible for delivering coaching sessions energetically with the client’s best interest in mind.
  • Understanding the Sales Process: We have a unique schedule and there will be times that require you to meet with prospective clients, deliver a success session and be able to speak confidently about our program and offerings.
  • Some administrative tasks: Each position within our company requires some administrative tasks be complete. It is crucial that these tasks happen in a timely fashion in order to be able to deliver the highest quality service and value.

Prerequisite Skills and Attitude 

These are the skills and the attitude you must already have in order to qualify for this position:

  • Microsoft Word: You must be very comfortable using Microsoft Word  and have basic Excel skills- you won’t have to do anything advanced in Excel, but you should be comfortable with it where you can manage spreadsheets
  • A “Servant Hood” Mentality: You will be taking care of our clients and prospects. They are all VERY important, so you must be comfortable conversing on the phone, in person, and through email. You must be relentless in finding solutions for them. We’ll teach you the basics of what to say and do, but we can’t teach you how to have a great attitude and a strong desire to help people.
  • Desire to learn and grow: I’m serious about this! I want a person who is motivated to get better every day and who isn’t shy about suggesting ideas on how we can improve the business. I do not want a robot that simply follows a checklist, I want someone who learns and grows with our company.
  • Organized and Attentive to Detail: This is a must! You will need to catch the little things from scheduling, to wording, numbers, cleaning, etc.

Bonus Skills

If you have these additional skills, your resume will go right to the top of the stack (but if you don’t have these skills, you should still apply because these are not mandatory).

  • Adobe Creative Suite/Graphic Design: We publish a monthly newsletter and special announcement flyers in publisher, and you’ll need to be able to go in and make edits/changes to the file when necessary and get it ready to print
  • Editing and Cropping Pictures: We take photos to be used as social proof and testimonials for our company.

How to Apply

We’re looking to hire the right person as soon as possible. So if this job sounds good to you, follow these instructions precisely. Failure to follow these instructions will result in your resume going in the circular file. This is your first test, okay?

Here’s what I want from you

  • Write a resume that includes your education, ALL prior work experience (yes, I even want to know if you mowed lawns when you were 14), and any skills you have.
  • Write me a 100-200 word (we will count) cover letter explaining why you are the perfect person to fill this position. Include full contact information (name, address, phone, email) on this cover letter.
  • On a separate sheet of paper list at least three references with phone numbers and what your relationship is with the references (i.e. – previous employer, college professor, etc).
  • Write me an additional hand-written note, 50 words maximum, re-iterating why you feel I should choose you for the job.
  • Put the cover letter on top of your resume and the reference sheet underneath your resume, staple together in the top left corner. Add your hand-written note on top.
  • Mail to: Urban Athlete – 7112 Germantown Avenue, Rear, Philadelphia, PA 19119

Next Steps

If you followed the instructions properly, we will review your application. If we feel you’re a good prospect, we’ll call or email you to set up a personal interview. If we feel you aren’t qualified, we’ll send you a courtesy email to thank you for your time. If you do not hear from us at all, it means you did not follow the instructions properly.

The sooner we get your application, the better. This will not be a long, drawn out process. I believe in taking action quickly. So get your application in pronto! I look forward to reviewing it and hopefully meeting you personally.

Again, thanks very much for your interest.

In health,

Pamela MacElree

P.S. – This is not a corporate type of structure job.  I am an entrepreneurial small business owner.  I move quickly to capitalize on opportunities.  This is not the type of job where just showing up is enough.  Urban Athlete is everything to me.  If you perform, you will be rewarded.  I want nothing more than to find a person who takes real interest in doing good work and contributing to the growth of the business. If that’s you, I promise that $15/hour is only the starting point. I recognize and reward performance!

With all that said, enthusiasm and a positive attitude go long way in my book.  I’m a very positive, upbeat person and appreciate those qualities in others.  As long as you have the basic skills I mentioned,and a great attitude, you’re definitely a candidate!  So send us your resume today!

If you have any questions, please contact us at:


How To Reach Your Goals?

We all want wellness or at the very least fitness. We can probably even narrow it down further from here to say we all just want to feel good and look good in our own bodies.

I fully understand that ‘good’ is relative. My definition of good might be extremely different than yours and that’s ok. The main focus however is, we should all want to be on a plan that makes us feel good and look good in our own bodies, healthily.

How do you do this, reach your goals?

The simplest answer is diligent consistency.

Consistency is the key to almost every endeavor that you want to be better at. Take your job for example, or a musical instrument you learned to play. You got good at those skills because you learned them and practiced them.

If you apply the same theory of consistent learning to exercise and nutrition, you’ll also become really good at it and in turn reach your goals. But, you have to be consistent AND realistic.

I think this is where many of us get caught up in the moment, especially at this time of year. It’s not realistic for you to commit to working out 7 days a week, with 3 of those days being two a day workouts. It’s also not practical and you’ll likely set yourself up with an injury or over-training but that’s a different topic.

Most of us, even those with the best of intentions, won’t be able to sustain 10 workouts a week very long.

However, committing to working out 4 days a week, is a significantly more realistic goal that also sets you up for doing some form of exercise more than half the days of the week! That’s a great step in the right direction to reaching your goals, and one that is likely to stick with you for awhile.

Getting consistent is simple in theory but can be challenging in practice. Start with scheduling your workouts each week. Consider it an appointment you simply cannot miss. If work starts at 8:30am, you get to work by 8:30am. So be it, if your workout starts at 6:00pm, you get to your workout by 6:00pm.

Breaking the habit of cancelling or rescheduling appointments is where this habit will be challenging for some of us but it’s the best step toward reaching your goals. “Don’t put off until tomorrow what you can do today.” If you do, there’s a high likelihood it won’t happen.

Schedule a success session with us today in Mt Airy, Philadelphia so you can reach your goals tomorrow, 215-248-2130.