Hi Fellow Fitness Lovers – The perfect month to get your fitness started has arrived – DECEMBER. When many people abandon their routine it’s a great time to get a head start. Please join us for boot camp, cycling, yoga, personal training! Or maybe just a daily walk with a friend. But do SOMETHING! In […]


Hi Fellow Fitness Enthusiasts – Here is my latest story in the Washington Post. How to stay fit during the holidays – maybe some new tips and a reminder to keep it going! Happy Holidays!


Hi Fitness Friends  РBest time to start a fitness routine is BEFORE the holidays (not after) so please join us for our last month of boot camp (Nov. 22-Dec 20) = eight classes Рto counteract the stress on the body and mind of holiday food and family. See you soon! -g

NEW MUSIC (Friday hills)

Hi Fellow Music Lovers – Here is our playlist for Friday Hills – as you will notice many of these songs have a slower rpm/bpm 60’s, 70s’s, 80’s. Enjoy! “11 Blocks,” Wrabel, “Heathens,” twenty one pilots, “Queens,” Her feat Zefire, “Candyman,” Zedd & Aloe Blacc, “It Ain’t Easy,” Muddy Magnolias, “Closer,” The Chainsmokers feat. Halsey, […]

NEW MUSIC (Monday Speed)

Hi fellow music lovers – Here is the new playlist for Monday speed workouts. Good stuff! NEW MUSIC (SPEED): “24 K Magic,” Bruno Mars, “Capsize,” Friendship & Emily Warren, “Cold Water,” Majer Lazer feat Justin Bieber & MO, “Closer,” The Chainsmoker” feat. Halsey, “Heathens,” twenty one pilots, “Somebody Else,” The 1975, “11 Blocks,” Wrabel, “Let […]

NEW MUSIC (Wednesday HIIT)

Hi fellow music lovers: Here is the new playlist for our high intensity interval class (5:30-6:15 a.m. and 9:30-10:15 a.m. Sport & Health, Capitol Hill). Enjoy! “Let Me Love You,” DJ Snake feat. Justin Bieber, “Closer,” Chainsmokers feat. Halsey, “This Girl,” Kungs & Cookin’ On 3 Burners, “Heathens,” twenty one pilots, “My Way,” Calvin Harris, […]

No Meat: Update (3 months in)

Hi Fellow Fitness Friends – Am about three months into eating no red meat or poultry. Am eating eggs, fish and dairy so am easily getting enough protein, omega-3s, iron, B12, zinc, calcium etc. Am not claiming there’s anything scientific about my observations, but my energy level is high, am lifting heavier than ever and […]


That’s right, don’t wait until the “damage is done” but start now with boot camp (we have 16 classes left in the fall season), personal training, or cycling+yoga at Sport & Health, Capitol Hill. Options are many, time is NOW! Please let me know and am happy to help find a good fit (no pun […]