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 […]

Washington Post: Preventing Diabetes w Lifestyle

Hi Fitness Friends – Here is my latest story in the Washington Post. Am always curious about everything, every story I write, but this really hit home since I – along with about 90 million Americans (maybe you?) – am pre-diabetic. Am not cutting all the sugar out (because life is too good, too short, […]

Two months+ without meat

Hi Fellow Fitness Enthusiasts – Am more than two months into my no-meat (except fish) experiment and ┬áit’s going well. After about a month, was starting to feel a little low energy and started taking a B12 supplement at a student’s suggestion. Seems to have been a good idea as I am feeling better, higher […]

OCT: New Month, New U (Join Boot Camp!)

Hi fellow fitness enthusiasts – It’s October and the beginning of the holiday season – meaning it’s the best time to get a fitness routine into place! So, join us for boot camp (22 classes left to go before we break for the winter holidays – last class on Dec. 20). Or, take a look […]

NEW MUSIC (Hill Fridays)

NEW MUSIC (Hill Fridays): “I Got a Man,” Positive K, “If I Ruled the World,” Nas, “Ties,” Years&Years, “Powerless,” Rudimental, “Stay with Me,” Sam Smith, “Right Now,” Rihanna, “Wherever I Go,” OneRepublic, “Where Them Girls At,” David Guetta, “Busy Earnin,” Jungle, “Summit,” Skrillex, “Crooked Smile,” J. Cole, “On Time,” Bernhoft, “Thinking about You,” Calvin Harris, […]

In Bob’s words: Fitness success at 62

Hi fitness enthusiasts: The following is a testimonial by Bob, 62, an amazing athlete who frequently attends my Rev-Yoga class at Sport & Health, Capitol Hill. While he sings praises my way HE is the true inspiration. So be inspired!!! “I attended my first rev yoga class about three years ago and thought I was […]