Robin Hersh Fitness

Personal training, group fitness, and nutrition to build balance, strength and resilience.

Operating as usual


From the article Recovery Driven Mindset:


Mom’s Functional Moves

Check out my mom doing the 7 functional moves every "older adult" should be able to do (according to Silver Sneakers)

You know how fitness websites will give exercise advice for “older folks” and then show videos of 20-something fitness models demonstrating the recommended moves? Yeah, that can be anno…


DR Pullups

I told Matt I was worried about not getting in my pull-ups while I was on vacation in the Dominican Republic. Our Airbnb condo "gym" aka rooftop deck had everything! 06/13/2016

How Intense Workouts (And Overtraining) Can Ruin Your Results. Here’s how to know what’s TOO...

Great article on overtraining from Precision Nutrition! This is a driving principle behind our 1 Mile Speed program. We can do fewer minutes of intense exercise, but still see speed and physique results and, most importantly, FEEL GOOD! All about the balance. In the fitness industry, everyone’s obsessed with "more". More cardio. More squats. More gym time. More calorie restriction. But if you're not careful, “more” can lead to overtraining, injury, and illness. Here’s how to know what’s TOO MUCH when it comes to exercise. 06/05/2016

Track Interval Pace Calculator

Check out this handy track calculator tool from The Heartbreak Hill Striders. It will convert your speed/race pace into seconds on the track so we don't have to do so much math. The first workout of our 1 Mile Speed program is 200s at speed pace with a 200 recovery lap. As many as possible in 20 mins. I got 8 200s in, between 47-42 seconds each. Fun, quick, speedy workout! 06/03/2016

1 Mile Speed!

Last call for the 1 Mile Speed program! FREE program starts tomorrow. Guys, we are 52 participants strong!!! To get on board and get fast, email "I'm IN!" to [email protected] Hi fitness friends! Join me to get FAST-er:) The plan: Our goal is to get fast for a 1 mile race. This is a FREE email based program; 8 weeks from JUNE 4-JULY 30; 3 days running 3 days strength; un… 06/02/2016

1 Mile Speed!

Wanna get FAST? You have 2 days to sign up for my FREE 1 Mile Speed program. All you have to do is email me at [email protected] and run a timed one mile by this Saturday. Hurry!!! Hi fitness friends! Join me to get FAST-er:) The plan: Our goal is to get fast for a 1 mile race. This is a FREE email based program; 8 weeks from JUNE 4-JULY 30; 3 days running 3 days strength; un…


Robin Hersh Fitness's cover photo


Getting psyched for our 1 Mile Speed training program starting June 4! FREE email-based program is 8 weeks from JUNE 4-JULY 30, 3 days running 3 days strength, under 30 mins each day. Contact me for details! [email protected] 05/25/2016

Hey guys, want to get THIS fast? (gotta watch with the sound on to hear the Irish lady calling "from the depths of hell")
Let me introduce my 1 Mile Speed training program: Completely FREE email-based program, 8 weeks, JUNE 4-JULY 30, 3 days running 3 days strength, under 30 mins each day. Yes, we will get faster. Intrigued? Reply in the comments and/or email [email protected] and I'll add you! 05/23/2016

DON'T push your clients: Rest-based personal training

This technique takes some getting used to... especially for those types of clients who always want to "win" at everything... you "win" when you push yourself hard enough that you need to rest! While motivation is necessary, Jill Coleman offers an intelligent alternative to the push and shove method.


1lb of fruit in every bottle?!? Sounds to me like 1lb of sugar, right? 1lb of sugar is a no brainier no bueno!!! 05/02/2016

After ‘The Biggest Loser,’ Their Bodies Fought to Regain Weight

To lose weight one must work to his/her metabolism, not DESTROY it! Sad for these biggest losers but so true.

"Researchers knew that just about anyone who deliberately loses weight — even if they start at a normal weight or even underweight — will have a slower metabolism when the diet ends. So they were not surprised to see that “The Biggest Loser” contestants had slow metabolisms when the show ended.

What shocked the researchers was what happened next: As the years went by and the numbers on the scale climbed, the contestants’ metabolisms did not recover. They became even slower, and the pounds kept piling on. It was as if their bodies were intensifying their effort to pull the contestants back to their original weight." Contestants lost hundreds of pounds during Season 8, but gained them back. A study of their struggles helps explain why so many people fail to keep off the weight they lose. 04/26/2016

This Magical Nap Bar In Dubai Is What Dreams Are Made Of

You know naps are secret weapons right? Talk about heaven. 04/12/2016

Crossing the Finish Line 25 Pounds Lighter

I've been running shorter and "faster" lately and feeling pretty good! Racing Matt the 1.8 miles to the gym is also pretty fun. This story reminds me of me... After gaining weight, a runner changed the focus of her workouts and the way she ate, despite concerns about upholding her values. 02/17/2016

The 'Third World' Squat: Can Holding This Position Daily Unlock Elite Athletic Performance?

Third World Squat - reminds me of Cambodia! I get "low" for about 20 seconds during the end of warmups before lifting. It took me a while to work my way in to feeling comfortable in the position without my heels lifting but now I can actually chill out down there. Do it! A toddler can hold this universal position easily. How long can you hold it? 01/20/2016

No food is healthy. Not even kale.

Kale is not "healthy"...what?!?
"I submit to you that our beloved kale salads are not “healthy.” And we are confusing ourselves by believing that they are. They are not healthy; they are nutritious. They may be delicious when prepared well, and the kale itself, while in the ground, may have been a healthy crop. But the kale on your plate is not healthy, and to describe it as such obscures what is most important about that kale salad: that it’s packed with nutrients your body needs. But this is not strictly about nomenclature. If all you ate was kale, you would become sick. Nomenclature rather shows us where to begin."


Full Advanced 7-Minute Workout with Tracy

Hey guys! Robin Hersh Fitness' YouTube Channel has been getting some traction recently... like this one has 7,624 views! The New York Times Advanced 7-minute workout must still be super popular. I use the 7-minute workout as a functional warm-up for my clients and we use light weights instead of the recommended medium-heavy. (Please use the heavy stuff if it's your actual workout) 12/29/2015

10 Food Resolutions that Don’t Involve Shame

#1 all year please! Every January, many of us hit the gyms, dust off our juicers, and swear off sugar. “This is the year I’ll get healthy,” we declare.... [Read more]


Our Cambodia workout plan is on! Please work out with Beowulf and me even when I'm halfway around the world. Check out the game plan: 11/07/2015

Opinion: Don’t even bother Opinion: Don’t even bother by Katherine Fuller / November 4, 2015 11:20am Bicycle Culture, Inspiration I have some advice for keeping your life simple. Don’t ever spend two months pedaling your bike coast-to-coast—3,000 miles across 11 states with seven others who would become your some of your favo…


Shoulder and Squat Circuit

Can you tell these weights felt too heavy for me? (fyi that feeling means they are exactly the correct amount of heavy!)


Chest Circuit

I'm starting to put together some workout videos for my PT clients to use while I'm out of town (Cambodia Nov 15- Dec 1!!!). Here's the first circuit. Templates and more circuits coming soon:)

2 rounds: Chest Press 21s, Russian Twists (30 sec), Chest Fly 21s, Mountain climbers (30 sec) 10/28/2015

Prepare for Meditation

Looking for a 2 hour nap but only have 15 minutes? The Chopra Center is once again offering a Free 21 Day Meditation series which starts next Monday. These 15 min meditations reset and refresh the body and the mind. Check out Deepak's Meditation Tips and register here....namaste Deepak defines meditation and shares insights on how to make a daily practice work for you


Two Hersh sisters will launch the new Bodypump 95 at Golds Gym Falls Church this Wednesday 6:30p. Great time to try the class if you've never pumped before... you get 2 redheads yelling at you for the price of none (class is free) 09/29/2015

Retraining Your Experiences: How to Defeat Negative Biases

We have the power to change our habits by becoming the repairman, the healer and the teacher. The Chopra Center is right on! Take back control over negative biases and learn how to become the repairman, teacher, and healer of your brain.


Hour and a half estimated wait at the DMV = metabolic conditioning workout in parking lot with periodic sprints inside to check the line 💪 09/02/2015

This Grocery Store Veteran Will Change the Way You Think About Expired Food

"Obesity is the face of hunger here". No lack of calories but an extreme deficiency in nutrients. I want to work with these guys!! After serving as president of Trader Joe's for 14 years, Doug Rauch started a grocery store that's changing the way we shop for food.


Fitness Friends, Beowulf my sweet workout buddy is sick and needs some help. Check out our Love Animals fundraising page. Note that for each $100 raised, Matt will upload a "happy dance video" with Beowulf!! Three dances are already on their way! Do you also work out with your doggie friend? Or is that just me? :) 08/31/2015

To Thrive, Many Young Female Athletes Need A Lot More Food

I was hungry ALL THE TIME from about 6th grade until I was 31 years old. This article might explain why: Doctors and parents often miss the signs of female athlete triad syndrome — low energy, low bone density and irregular menstruation in an otherwise healthy-looking girl or teen. 08/21/2015

5 Simple Nutrition Principles That Can Set You Up For Success

Every one of these! From low-fat to low-carb to vegan to raw to Paleo—proper nutrition has to be one of the most controversial topics in the health and fitness world today. With so much conflicting information out there, it’s no wonder many of you are confused! 07/28/2015

The Diet Mistakes Almost Everyone Makes, According to a Nutritionist

Yes: Find out which unhealthy habits you might be caught up in and how to correct them,


It was too hot to go outside today but it was a great day to prep food. 2 recipes made 12 meals for Matt's fridge. Chicken Curry over rice and Ground Turkey with russet potatoes and Old Bay. He won't have to rely solely on Quest bars this week! (even though the smores bars are pretty delicious). That's no typo in the veggie section -- we have taken to calling squash "squish". 07/09/2015

"'Don't Earn Your Food in the Gym' and Six Other Lessons I Wish I'd Learned Sooner" by Lisbeth...

Don't earn your food in the gym... or with miles logged running... or with triathlon training. Something I have only semi-recently discovered for myself thanks to the gurus at Metabolic Effect. Good stuff here. I heard this saying recently: “Don’t Earn Your Food in the Gym.” It’s haunted my ears since. So many of us think this way, like we’re eight years old again and if we do our work, then we get a cupcake. The concept of food as a treat is baked into our society. I’m not immune to this concept and, befo… 07/01/2015

Nutrition Tip #7: Limit trigger foods and identify buffer foods

What's a trigger food? Here ya go: Lays says: “betcha can’t eat just one”, Pringles says: “once you pop, you can’t stop”. Trigger foods are those foods that cause us to keep on eating even when we should be full. Case in point: The ...

Videos (show all)

DR Pullups
Check out the metabolic conditioning "travel" workout I tortured Tracy with this morning! She killed it and so can you -...
"If you don’t yet practice getting up from the floor, you should really investigate adding this 'practice' into your mov...
I'm scared of kettlebells. I think, perhaps, the fear originated from a workout date I had, many moons ago, with a kettl...




Arlington, VA

Opening Hours

Monday 6am - 8pm
Tuesday 6am - 8pm
Wednesday 6am - 8pm
Thursday 6am - 8pm
Friday 6am - 8pm

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