One-on-one personal training services, including in-home, private studio and virtual training.


There's nothing wrong with the way you are now, but if you want better posture, a tighter core or more flexibility, this class may be the "improvement" you're looking for...

Timeline photos 12/15/2021

Timeline photos


Looking forward to another great month with my small group class. Learn more at

This 30-Minute Low-Impact Workout Will Toast Your Entire Body, Zero Equipment Needed 10/20/2021

This 30-Minute Low-Impact Workout Will Toast Your Entire Body, Zero Equipment Needed

Looking for a quick, low-impact, full-body workout that doesn't require any equipment? Here's one Popsugar put together, including a slideshow of videos and full descriptions for each move. Depending on your fitness level, you may choose to do the suggested 3 rounds of each circuit, or if you're new to exercise, do one round of each to start and increase the number of circuits over time.

This 30-Minute Low-Impact Workout Will Toast Your Entire Body, Zero Equipment Needed No equipment needed for this total-body workout that works all your muscles in just 30 minutes.


Great first class last night for my small group Core Strength and Flexibility Class. Many thanks to the ladies who joined me!!

There are still a few spots open so if you've been thinking about joining, this class might be the perfect complement to your current fitness routine. More like a personal training session than a large group class, this format allows you to work at your own pace and receive personal attention to ensure proper technique for the best results.

October fee pro-rated based on sign up date and no long term commitment required. To learn more, check out the link below.


FLEXIBILITY AND CORE STRENGTH starts in 2 weeks. Sign up now and get a free exercise mat.

Visit for more info and sign up.


So excited to announce that my weekly Small Group Class "Flexibility and Core Strength" starts October 12! The perfect class for both beginners and regular exercisers looking to layer in flexibility and (often neglected) core work.

This class offers the best of both worlds - The energy and camaraderie of a small group combined with the individual attention needed to maximize results while ensuring good form and technique (better workouts/fewer injuries). More details below and at


Discouraged by a stall on your weight loss journey? Beating yourself up for missed workouts or unexpected changes that got in the way? Frustrated about that goal you just can't seem to reach? This is for you!


The kids are back at school and it's time to get back on track!

Looking for a low impact exercise with high impact results? Try Bird Dog. This seemingly simple exercise strengthens your abs, back and hip muscles, increases flexibility in your shoulders and hips, and reduces low back pain while improving your posture. For maximal results, pay attention to your form, using the steps below to complete the exercise. Happy Wednesday!

Timeline photos 09/02/2021

Visit to learn more.


Taking an poll and just looking for feedback, NOT trying to find out if you're personally interested in attending. I'm trying to determine the best time of day to offer small group classes.

With the options below, FOR WEEKDAYS...please list them FROM BEST time of day for you to attend a 45-60 minute fitness class (or anything else you might like to do/learn) TO WORST in the comments. Again, just want feedback - don't care where you live and won't approach you to sign up - promise!



H.I.K.E. Bryce Canyon

H.I.K.E. A Happy, Inspirational Kind of Exercise through Bryce Canyon National Park...

Timeline photos 06/28/2021

Take the first step or take the plunge. Just move forward. Do something you've been thinking about for awhile but just haven't found the time (or courage) to do yet. It's such an incredible feeling to stretch your comfort zone. You'll be amazed at what you can accomplish.


Today's H.I.K.E. features Capitol Reef National Park. In addition to stunning red rock and sandstone features, we found it fascinating to see petroglyphs attributed to the Fremont culture that lived in Utah between 600-1300 AD, as well as orchards planted by a community that settled there in the 1880's and a schoolhouse built in 1896. Located in south-central Utah, it's worth the trip if you're in Utah.

The 21 Best Stretching Exercises for Better Flexibility 06/23/2021

The 21 Best Stretching Exercises for Better Flexibility

This week we're sharing an article from Self Magazine featuring 21 stretching exercises to increase flexibility. I am not suggesting you need to do them all (but you may want to!). Take a look and find the ones that address the areas you personally feel you need to work on.

Each one has detailed information on not only the steps involved in doing the stretch, but also which muscles you are working and what causes them to be "tight" in the first place.

There's something for everyone - especially for people who spend most of their day in a seated position, often in front of a computer ("hunched over).

The 21 Best Stretching Exercises for Better Flexibility Tight hamstrings? Stiff hips? Time to loosen up.


Continuing the H.I.K.E Summer Series, today we're highlighting Arches National Park in Utah. So hard to capture the size and beauty of the arches in these photos, but hope you're inspired enough to put Arches on your "must visit" list and for now, to simply get outside on a sunny day and go hiking somewhere near you.

Remember H.I.K.E - A Happy, Inspirational Kind of Exercise - it's good for the body, mind and soul!

An 8-Move, Low-Impact Workout You Can Do Anywhere 06/09/2021

An 8-Move, Low-Impact Workout You Can Do Anywhere

Hate the heat, but know you should be getting more cardio exercise? Or, know you should be getting your heart rate up but hate the impact so many cardio workouts can have on your joints?

Here's a cardio workout from SELF that can be done inside with no equipment featuring both visuals and low impact options for each exercise. And, since the American College of Sports Medicine recommends getting at least 30 minutes of moderate intensity cardio 5 days a week for your heart health, this is a great cardio workout for both your heart and your joints that you can do in the comfort of your own home with the air conditioner on full blast!

An 8-Move, Low-Impact Workout You Can Do Anywhere Bonus: You don’t need any equipment to get it done.


Today the H.I.K.E. Summer Series highlights Canyonlands National Park, which actually has four separate areas - we visited two of them. The more remote (and less visited) Needles District features a cowboy camp, "Slickrock" and "Pothole" Trails, and sandstone spires ("needles"). The Islands in the Sky District features dramatic canyons that are reminiscent of the Grand Canyon. To learn more about this park and for other hike options, visit

Timeline photos 06/03/2021

Here's to the power of positive thinking. Happy Thursday everyone!


Some bonus pictures of Grand Canyon National Park, including The Watchtower, a stone tower near the Desert View Entrance (East Entrance) designed by Mary Colter and a picture of a cabin located at the 1.5 mile marker on Bright Angel Trail.


For Memorial Day, the official summer kick-off weekend, we're featuring one of the most iconic of our National Parks - The Grand Canyon. We were lucky enough to hike the first part of Bright Angel Trail in 2019 and hope to get deeper into the canyon in the years to come. So amazing to see all of the layers revealed and know that all of this was formed by the Colorado River.


Welcome to the H.I.K.E Summer Series! Summer kicks off next weekend, and the country seems to be opening up with lots of folks feeling the need to "get away". National parks offer such beautiful scenery and lots of opportunities for hiking and outdoor activities so for the next 2 months, I'll be featuring a different national park each week.

Mesa Verde National Park is one of the most fascinating places I've ever had the privilege to visit. Located in southwestern Colorado, this park is also a UNESCO World Heritage Site and protects some of the best-preserved Ancestral Puebloan archaeological sites in the United States. Definitely a spot that should be on any bucket list!

And, no matter what your plans this summer, make a promise to yourself to get outside and be active. It's good for the body and mind!

(Full disclosure - pictures were taken in 2019, but the natural beauty of the parks doesn't change much!!)


Ready for a great workout for your core and your legs? The Bicycle Crunch is this week's exercise and a few sets of these 2x/week will go a long way to strengthening all of your abdominal muscles and toning your thighs!

You can find detailed instructions, including a video and modifications, on -


Our latest hike took us to Algonkian Regional Park in Sterling where we meandered along, starting with the Woodland Trail which travels along the Potomac and heads East from the parking lot. It was very GREEN, with tall grass (you'll notice the dog gets a bit lost in it) throughout the open areas. The trail leads to where Sugarland Run meets the Potomac, and the Red Trail followed Sugarland Run through the woods. Along Woodland Trail, you also pass the staging area and dock that some of the crew teams in the area use (note the "no trespassing" signs).

For more information on this park or other hiking options in and around the Asburn area, visit:


It's and it's all about the muscles along the back of your body. This week's exercises are the Single-Leg Forward Reach and Superman. From your neck and shoulders down to your ankles, these two exercises are great for overall strength and stability. Low impact yet incredibly effective, do 5-8 of each (on each side), holding at the top of the move for a beat. If you'd like more detailed directions or specifics on the benefits, follow the links below:

Single-Leg Forward Reach:


Timeline photos 05/10/2021

Remember how invincible we felt in our 20s? How full of energy we were and how each day was a new adventure? It's time to recapture some of that.

I (finally) got a new bike AND a paddle board - add that to the kayaks and hiking shoes I already own, and I'm on a mission to turn each day into a new adventure. I won't ever be 20 again, and frankly, that's all the more reason to do something each day that makes me say "that was fun."

Yeah, I know - work, kids, responsibilities - I've got them too. But that doesn't mean I can't take 30-90 minutes out of each day to do something I enjoy. Major bonus - it's good for my physical and mental health! Taking time for a ride or paddle or hike each day makes me a much better mother and a whole lot more fun to be around as a person!!

Not into biking or paddling? Start with a walk through the woods (or any nearby green space) or get out in your garden - just do something active that makes you happy.


This week our HIKE takes us to Harpers Ferry. We did an easy hike above town at Murphy Farm and then took the shuttle bus down into town to explore the old buildings and train depot and then we stopped for some really tasty ice cream! (Yes, it was worth the indulgence!)

For a trail map to Murphy Farm or information on other hikes in or around Northern Virginia visit:

Timeline photos 05/06/2021

Fitness doesn't come in a specific shape, size or activity. If "exercise" seems daunting, choose an activity that you enjoy - be it walking with friends, dancing to music in the kitchen, or gardening - and start building your fitness from there. Women of all sizes can be "fit" - there is no "one size" or program that is perfect for everyone.

Timeline photos 05/05/2021

Hello Fit Dragonflies. We're working the inner thighs and hips this week with Plie Squats and Lying Hip Abduction.

Aim to do 3 sets of 15 each, 2 or 3 times throughout the week, but if you can't do that to start, do what you can and build from there. Remember - some exercise is better than no exercise!

To learn more about our services:

Shrimp Tacos with Cabbage Slaw | Easy and Healthy Recipe 05/05/2021

Shrimp Tacos with Cabbage Slaw | Easy and Healthy Recipe

So we're doing "Tasty Tuesday" a day late. In honor of Cinco de Mayo, I'm sharing the Shrimp Taco recipe I'm going to be making tonight. I admit, we usually swap out the corn tortillas for flour in my house, and I typically use a plain bag of slaw or salad mix (featuring cabbage) without adding any crema into it - I just put some on the top with a few extra squeezes of lime. It makes the taco seem more fresh and crunchy to me, which I like. Enjoy!!

Shrimp Tacos with Cabbage Slaw | Easy and Healthy Recipe The BEST Healthy Shrimp Tacos with cabbage slaw and creamy cilantro lime sauce. Juicy, spicy, and so easy! Cook on the stove or grill.


This week's hike takes us to Banshee Reeks Nature Preserve in . It's an awesome way to spend the day, with so many different things to see. At FIT DRAGONFLY, "HIKE" stands for a "Happy, Inspirational Kind of Exercise" and this area of NOVA definitely delivers on all fronts.

For more information or a trail map visit

Timeline photos 04/29/2021

Was inspired by a friend's post today. She's an amazing woman who feels the struggle, but takes the time to step back to maintain perspective through it all. Thank you KFV!!

It's not always easy ladies, but keep fighting the good fight, remember to laugh, and never be afraid to change the way you look at a situation. You're not being naive - you're choosing to be strong and a positive role model for those around you!


Ahhh....Wednesday. Hump Day. What better day of the week to focus on getting some exercise to energize you and get you through the week!

This week, we're focused on the core with two exercises: the Russian Twist and Side Bends. They both work the obliques - the muscles along the sides of your waist that help with rotational movements - and the erector spinae - the muscles that move your spine.
How many? How often? 3 sets of 10-12 each, 2-3x/week.

Beginners: Remember, the primary goal is to increase your overall activity and make exercise more approachable, so even one set of 10-12 once or twice a week is better than nothing. Over time, it'll get easier.

And, whether you're a beginner or a dedicated exercise enthusiast, if you're interested in personalized programs or training, we can help. With options that include one-on-one virtual sessions, at-home training, or private studio training, we're making fitness accessible during these challenging times.

Pea Pesto Crostini 04/27/2021

Pea Pesto Crostini

It's Tasty Tuesday and I'm sharing one of Giada DeLaurentiis' recipes that I LOVE to make in the spring and summer. PEA PESTO. (Yup, a great way to get in your green veggies!)

In addition to using with any bread or cracker or fresh cut veggie, it's great as a "topping" to seared scallops or any flaky white fish. I usually add some extra lemon and parmesan to bump up the flavor. Give it a try and let me know what you think.

Pea Pesto Crostini Get Pea Pesto Crostini Recipe from Food Network


This week's hike is along the Potomac Heritage Trail through Elizabeth Mills Riverfront Park. I didn't expect much, as it's a very narrow "park" that runs along a golf course, but I was pleasantly surprised by the beauty we found along this simple trail. Great for escaping the crowds and exploring nature while staying close to home.

For more info and a trail map:

# ashburn

Timeline photos 04/22/2021

We can all make a difference, everyday.


This week we're featuring two exercises - the Incline Push Up and the Bent Over Row - working both the chest muscles and the back muscles. We use our chest muscles to "push" things and our back muscles to "pull" things, so alternating these two exercises allows one set of muscles to work while the other set rests. Try to do 3 sets of 8-10 of each.

Follow the links for descriptions and demonstrations and see options in image below. For Rows: use a weight that allows you to maintain good form throughout the full range of the exercise - start light and master the form.



Wafflemaker Hash Browns 04/20/2021

Wafflemaker Hash Browns

A great savory waffle that's easy to make and very satisfying. My kids love them, and so do I!
I usually bump up the protein by adding 4 beaten eggs into the mixture.

Wafflemaker Hash Browns Get Wafflemaker Hash Browns Recipe from Food Network

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