our services include , prenatal exercise, senior fitness, strength training programs, TRX suspension training, core training, and sports training programs & bootcamp classes.we train in home ,in fitness training studio, or out door training.

Operating as usual


No excuses in Alison Lawrence's book. Proud of her & honored to be working with her.


BOOTCAMP Promotion TOMORROW Sunday7/9 at 8 am. 45mins/$10 only, your friend pays $5 only. WHO'S IN?
Location: 1435 N, Quincy st, Arlington VA.
Looking for 15 candidates. Support InMotionArlington
If Interested text me at 2024415506, [email protected], or use contact us form on the website

ImMotionArlington BOOTCAMP is a place where you will be working out in a positive environment with like minded individuals. The key is to get started! IMA BOOTCAMP increases strength, reduces stress, builds confidence and creates friendships along the way! We all had to start somewhere and it is ok, you will be met with nothing but encouragement for your efforts! At IMA we provide stretching, cardio,TRX, Kettlebell and weightlifting exercise in every class. You don't have to be in shape to get started! All you have to do is show up and we will take care of the rest!

can i hear a "YES"?


It was great working with these young blood


If you’ve ever felt that taking care of your kids eat up time that you would otherwise be able to focus on yourself and your health, you’re not alone. Parents use their kids as the number one reason that they can’t be active. Not anymore. At InMotionArlington you can bring your kids, get a workout & be a good model for them.
Healthy mom = Healthy family


exercise while on away from home doesn’t have to be difficult, expensive or burdensome. You can maintain your fitness through some basic activities such jogging or walking . You could also pack some lightweight exercise tools such as resistance bands or jump ropes,or my favorite tool TRX suspension straps.


The reality of weight loss without exercise:

YES, you can lose weight without exercise.
Just know that in the long run you may be jeopardizing your long term success.
To be truly successful and happy with your body and weight it really takes a combination of exercise and diet. Neither one on its own is the answer.

Please make nutrition your priority when cutting calories. Eat quality meat, vegetables and fruit. Don’t rely on portion control packs, meal replacements and other gimmicks.

Please avoid highly processed foods and fast food. You can lose the weight you desire if you use a reasonable approach. Be calorie conscious, get in some weekly exercise and focus on good nutrition.



Keep on learning


Jennifer Mondie doing her thing with her son Campbell at In Motion Arlington :) .


Eating Out, Holidays, and Special Events It’s nearly impossible to prepare 100% of one’s own food. Office parties, business lunches, and family gatherings are just a few examples of events that involve food. However, it’s possible for people to enjoy a meal out and stay on target to reach their weight loss goals. It will require some planning and good decision-making. If a person is going to eat out, then he/she can adjust their caloric intake for the day. If they will be having a calorie-dense lunch or dinner, then they can have lower-calorie meals throughout the day. They can also schedule a snack or a small meal before they go out to help control their hunger. drink plenty of water or low-calorie beverages to keep full during social events or parties. using a smaller plate to help control portion sizes, and making smart choices whenever possible. It’s okay to have sweets or a heavier food as long as the portions are reasonable. There may be times when healthier food is not an option, or a person would like to splurge, and that is okay from time to time.don’t let go off track. Make sure you are back in the gym the next day. Going over recommended caloric intake by 1,000 calories on Friday can be overcome. But if that leads to a downward spiral lasting the entire weekend, it will be much tougher to right the ship


Leave ‘easy’ on the other side of the door. You can do easy on your own. You don’t need to come here for easy. When people come to my studio and I train them, I assume they want to improve, and the only way to do that is through challenge. Challenge is something I truly understand and respect. Challenge isn’t easy, but, boy, challenge is good.


Mary jennings,Pierce putting in some hard work .he's leaving his mark on the floor


Spot reduction : can you really lose just belly fat ?

There are ads, commercials, books, magazines and videos galore that make promises to get rid of your love handles, slim your inner thighs, boost your b***y and get rid of that upper arm jiggle. It is normal to find exercise regimens that target the legs or the abs or tone other specific parts of your body. How true are these claims though?

Spot reduction has been a hot topic for a long time and often times controversial. If you plan to adopt a spot reducing exercise plan or buy the latest exercise gadget to target your legs or abs, you might want to reconsider.

What Is Spot Reduction?

Spot reduction is a term used to describe using exercise to target a specific area of the body. For example, doing a certain leg exercise in an effort to slim your thighs. Sometime spot reduction is very specific, slimming the back of your upper arms for example, or more vague, such as toning your butt.

Spot reduction might seem plausible since certain exercises will give you a burn in the spot you want toned, but the truth is this technique just doesn’t work. At least not to the extent some “experts” want you to believe. When it comes down to it, our bodies burn fat in a very specific way. While we can alter the effects of fat burning, you can’t change the way the fat on your body is burned and where.

The truth is that much of the reduction in size or appearance of toning is due to muscle development more than fat loss. Also, genetics play a major role in what areas of the body release fat and when. Ask anyone who’s lost a lot of weight and they can tell you what areas of the body released weight first. If you come from a family of hip heavy women, you may lose weight in your arms and waist first. If you carry weight around your midsection, you might lose weight on your legs and arms first. We are all different and no one can predict how your body will release weight.

How the Body Burns Fat

There are 5 main steps your body goes through when you burn fat:

Your liver releases glucose to fuel your body’s energy requirements
The glucose begins to run out so your body taps into stored fat cells
Hormones in your body “tell” your body to release the fat cell’s triglycerides
Your liver takes some triglycerides and converts them to energy while others go directly to your muscle
Fat cells are depleted and shrink
Unfortunately it isn’t possible to tell your body which fat storage cells you want used when you are exercising. This is simply why spot reduction isn’t all it’s cracked up to be. If you are focusing on slimming your inner thighs, the fat cells on your inner thighs that you want diminished may not be the cells your hormones deliver the message to.

Spot Reduction Doesn’t Work

There is a study that went to the extreme to show this theory. The Journal of Strength and Conditioning Research published a study in which participants trained only one leg, their non-dominant leg, using leg press exercises. This training went on for 12 weeks. You would think that it would be impossible to exercise only one leg and not have drastic results compared to the other leg. Well, the results in all participants showed a huge decrease in fat….in their upper bodies.

Despite using an extreme spot reduction technique there was no significant change in the legs of the participants but all of them had a very significant improvement in the torso. The participants also had an improved BMI from the weight loss. This study is an excellent example of why targeting one part of your body doesn’t guarantee you’ll get the results you are trying to achieve.

How to Address Problem Areas on Your Body

If you have specific areas of your body that you are unhappy with, you should focus on exercise and eating healthy meals that will support fat loss and toning. Focus on overall fitness and exercising your entire body. One of these most effective ways of shrinking fats cells is high-intensity workouts (HIIT). Strength training is also important, so don’t rely solely on cardio. Muscle burns fat at rest and is more compact than fat so it can help the metabolism along with helping you look more toned. It also needs to be stressed that you have to give your body ample time to restore and rest the muscles after a strength workout. Be sure that you are also eating enough protein and watching your overall food intake so that you don’t overeat and make your exercise efforts null.

Another thing to consider is that the study mentioned above is excellent proof that if you do choose to focus on certain areas of your body you can still get results elsewhere. This is helpful for those of you who may have an injury or for some reason are unable to exercise certain areas of your body.

Though spot fat reduction isn’t really possible, you will be better able to target parts of your body as you get fit. The shape of your body can be affected in a major way, just look at bodybuilders. Sure, you could develop a six pack and have a flat stomach. You can do a lot of squats and build you b***y. You can transform your body with healthy eating habit and regular exercise.

By ajima Jackson .


As a fitness trainer you know you are doing something right when your clients volunteer to increase their rates ,act on it & say "it worth every penny" . I love what I do ,& love it even more knowing my clients appreciate it . Thank you




Take into consideration the Numbers below before rushing to starbucks Frappuccino's happy HRs.

Nutrition Facts Per Serving (16 fl oz)
Calories 410 Calories from Fat 140
% Daily Value*
Total Fat 15g 23%
Saturated Fat 9g 45%
Trans Fat 0g
Cholesterol 55mg 18%
Sodium 0mg 0%
Total Carbohydrate 66g 22%
Dietary Fiber 0g 0%
Sugars 64g
Protein 4g
Vitamin A15%Vitamin C0%Calcium15%Iron0%
Caffeine 100mg**


Nata Magradze Katie Bryan we missed you. Monica English Maher did her thing with the company of her little ones :)


Sean Frazier getting it done at In Motion Arlington


Happy Sunday .
Got a workout in this am ,had a nice late breakfast :) & now waiting to watch what expected to be an interesting game : Arsenal vs Chelsea .


Hello Arlington . it is spring come try our Two weeks complimentary Fitness Bootcamp.
This class incorporates drills designed to enhance agility, speed, power, strength, and quickness. You’ll move around the room to a number of different stations – each designed for a specific exercise.IMPROVE STAMINA
click the link below to register . sign up for the two weeks all together if you wish . every class is limited to 15 sign ups .
click here :


Antonieta starting her Friday right with a smile on her face


Jack Carter owner of cloud break personal training during his visit to DC & In Motion Arlington fitness training getting me involved in one of his great AcroYoga moves . :)


The8 y.o future Lacrosse star training at


If you’re hooked on sugar and artificial sweeteners, then you’ve got plenty of company. But we have a challenge for you.

First the facts: The average American consumes a lot of sugar. Data from the U.S. Department of Agriculture shows that on average, females consume 106 grams (26.5 teaspoons) of sugar every day, and males consume 135 grams (33.75 teaspoons).

That’s greater than 4 times as much sugar as what the American Heart Association recommends, which is no more than 24 grams (6 teaspoons) daily for women and no more than 36 grams (9 teaspoons) for men.

Consuming a lot of sugar is not good for our waistlines or our health. Additionally, our increased consumption of sugar and artificial sweeteners (which can be as much as 13,000 times sweeter than sugar) may be increasing our desire for sweet foods.

NOW FOR THE CHALLENGE : If you cut added sugar and artificial sweeteners from your diet for 2 weeks, you can actually “reset” your palate so that foods taste sweeter and your craving for sugar decreases. This will make it easier to eat less sugar moving forward, and can help you in your quest to maintain or lose weight.


InMotionArlington in action


Use food labels to help you make better choices

Most packaged foods have a Nutrition Facts label and an ingredients
list. For a healthier you, use this tool to make smart food choices
quickly and easily.
Check for calories. Be sure to look at the serving size and how many
servings you are actually consuming. If you double the servings you
eat, you double the calories.
Choose foods with lower calories, saturated fat, trans fat, and sodium.
Check for added sugars using the ingredients list. When a sugar
is close to first on the ingredients list, the food is high in added
sugars. Some names for added sugars include sucrose, glucose, high
fructose corn syrup, corn syrup, maple syrup, and fructose.


Strength training is vital to building muscles, but it is also an important part of any fitness program and should be done 2 to 3 times per week for 20 to 30 minutes each time. It is a great investment in your future well-being because you need to use your muscles or you will lose them,

As we age, strength training helps maintain muscle strength, prevent osteoporosis, and decrease muscle and joint injuries. going to a gym where you can work with a trainer to understand how to properly perform muscle building exercises to challenge but not injure your muscles


Inmotionarlington's cover photo


Cardio Only Myth – Why you should try strength training to lose pounds:
Depending on who you talk to, you have either been told that the secret to losing weight is to do only cardio or to only life weights. The truth is that both of these forms of exercise promote the most weight loss when they are used in combination. The body is designed for both endurance (cardio) and resilience (weight training). Both types of exercise will burn calories, but together they are a powerhouse for weight loss. Here are 6 facts about exercise that debunk the “cardio only” myth and reveal why having a balanced and varied routine is essential for losing weight.

Muscle burns fat at rest:

You can pound the treadmill for hours and burn the calories and some fat, but after you are done the body will restabilise quickly and go back to life as usual. When you work out with weights and increase the amount of muscle that you have, the process of stressing muscle tissue to create stronger and more tissue means the body will continue consuming fat stores to support the process long after the workout is over. This is why it is easier to get up and run every day then it is to get up and lift weights every day. The muscle building metabolic process continues on long after you have stopped. The cardio affect last only as long as you are in motion…and maybe for 30-45 after.

Muscle takes up less space:

One of the biggest myths about why women should do more cardio and avoid lifting weights is it will cause them to “bulk up.” This isn’t true. Unless you are engaged in Olympic body building process you will find that weight training works to slim you down. The toning that people talk about is a result of muscle being gained. Muscle tissue takes up much less space in the body that any other kind. This is why a better way to gauge your progress is using body measurement, not overall weight. Knowing how much you weigh isn’t going to give you much information on how your actual body mass and percentage of body fat is changing, which is the actual goal of weight loss programs.

Need intense cardio to really burn calories:

The other benefit of adding weight lifting to your exercise routine is that to burn the same amount of calories that you would during a mixed routine, you would have to do almost twice as long an intense cardio session by itself. Not only can too intense a session cause you to deplete electrolytes and dehydrate, but few people really have the time to keep up with a regular program of sustained cardio for hours during the work week.

Shorter workouts to gain greater burn:

By adding in weight training you are going to achieve a greater calorie and fat burn in a shorter time frame than before. When you add to this the fact that your muscles will continue burring fat and calories after the work out, a mixed workout makes much more sense. With a shorter workout, it is also easier to stay enthused and committed to your exercise program.

Burn more calories by adding strength training to cardio:

Cardio works the heart and increase your endurance levels while also burning calories and some fat. A weight lifting routine works to increase your muscle resilience, which is the time it takes for your muscles to recover from exertion. This burns calories and fat as well. There are different types of resilience trainings which emphasize speed or strength. By mixing the two in with your cardio, you can almost double the calories burned while making those calories meaningful. If the calories and weight you are losing during your workout are only from water, carb fuels and electrolytes – you won’t lose weight fast. By making a part of your cardio burn fat consumption to produce muscle, more meaningful calories are used.

Variety is necessary to weight loss:

No matter what type of workout you are doing, you will stop seeing gains in muscle or significant weight loss if you do not vary the workout in length and intensity. You don’t have to go crazy with planning new and different routines, but you should be alternating reps and increasing pitch and time on the treadmill. The human body is designed to handle high levels of stress by adapting to it quickly. The ½ hour on the elliptical will help you with weight loss until your body adjusts to the stress produced by the session. Change it up and keep your body in a state of responsiveness to lose the most weight.

by Ajima Jackson

Videos (show all)

No excuses in Alison Lawrence's book. Proud of her & honored to be working with her.
exercise while on away from home doesn’t have to be difficult, expensive or burdensome. You can maintain your fitness th...
Jennifer Mondie doing her thing with her son Campbell at In Motion Arlington :) .
Nata Magradze Katie Bryan we missed you. Monica English Maher did her thing with the company of her little ones :)
Sean Frazier getting it done at In Motion Arlington
Happy Sunday .Got a workout in this am ,had a nice late breakfast :) & now waiting to watch what expected to be an inter...
The8 y.o future Lacrosse star training at
InMotionArlington in action




Arlington, VA

Opening Hours

Monday 5:30am - 8pm
Tuesday 5:30am - 8pm
Wednesday 5:30am - 8pm
Thursday 5:30am - 8pm
Friday 5:30am - 8pm
Saturday 8am - 12pm

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