Fast Fitness Results with Chauncey

Motivation and a resource for individuals who deal with day to day challenges on their journey to re With an athletic mentality he only believes in winning.

Voted one of the best personal trainers by readers of Arlington Magazine. Chauncey's passion for health and fitness began while playing sports in high school. In high school he played varsity football, track, and wrestling. As a walk-on for The NC State Football Team, Chauncey played running back and started on special teams his Junior and Senior years. Chauncey received a Bachelors degree in Soci


100 Burpees Everyday Challenge 🔥💪🏾😅

It is nice to be able to escape the heat and humidity to do my 100 burpees on an indoor turf.😅 It feels good to be back at Gold’s Gym at Ballston!

👇🏾100 Burpees: 6:40 (PR)

Photos from Fast Fitness Results with Chauncey's post 07/27/2019

It’s a girl!🙌🏾👨‍👩‍👧 @ Northside Social Falls Church


Not much sleep, no breakfast, no motivation, no excuses. Today I will work harder than yesterday💪🏾

Timeline photos 07/05/2019

If you are feeling sick, tired, afraid, or not good enough don’t let these feelings get in the way of you reaching your goals. “When someone gives you a hard time about pushing them, remind them of something. Anyone can do what they want to do and do it well. The mark of a successful person, the mark of a professional is how they press through difficult things, things they don’t want to do, and do so at a high level. You learn that in school through subjects you don’t like and you’re exposed to that as an adult. Through exercise - we don’t want to lift the extra weight or do the extra set because it is hard. But we fight through it like it is the first because that is a skill for success.” I could not have said it better💪🏾😃Thanks !


All it takes is a little effort.🔥🔨Before you know it you will be someone else’s motivation. Watch my last set of a barbell cycle workout 🏋🏾‍♂️💪🏾(power clean + push press):
135 x 10
155 x 8
185 x 6
215 x 4
“225 x 2 (+2 extra)😎”


All gas, no breaks.🔥The greater the risk the higher the reward. 🏆😅 effort stability

Timeline photos 06/10/2019

Meet my 👸🏻❤️
Come celebrate GOLD’S BFF with FREE workouts and CLASSES all week, June 8th-14th! GIVEAWAY TIME! Your chance to win TWO $250 Gold’s Gear eGift Cards, one for you and one for your BFF!

To enter the giveaway, you must:
1. Snap a photo of you and your BFF & share on IG
2. Tag
3. Use

One winner will be chosen at random and will be notified by the Gold’s Gym Brand Page
Contest closes Friday, June 14th 11:59 CST.

No purchase necessary. Open to U.S. residents only. This giveaway is not sponsored, administered or affiliated with Instagram. By entering, you agree that you are 18+ of age, release Instagram of responsibility and agree to Instagram’s terms of use. Photos must tag the Gold’s Gym Instagram account (), include the hashtag , and be made public in order to be eligible to win. Entry period starts Saturday, June 8, and concludes Friday, June 14, at 11:59pm CST. Additional entries are optional by sharing the giveaway to your Instagram story, including tagging the Gold’s Gym Instagram account ().


225lb Bench Press AMRAP “25”.💪🏾🔥😅

Photos from Fast Fitness Results with Chauncey's post 03/18/2016

The 2016 DC Rock n Roll Half Marathon!


Fast Fitness Results Video: 5 Great Core Exercises to do with the Swiss/ Stability Ball!

Chauncey models 5 challenging exercises using the Swiss ball that improve strength, stability, coordination, and power transfer in your midsection. These exercises mainly target your intrinsic core stabilizers, glutes, abdominal complex, hip extensors and flexors and obliques. Force production originates in your midsection! Power is transferred from your core to your limbs/ extremities. Muscular development in your midsection prevents injuries and promotes athleticism.

No Whey, Man. I’ll Pass on the Protein Powder - Nutrition Studies 01/28/2015

No Whey, Man. I’ll Pass on the Protein Powder - Nutrition Studies

All Natural is the Whey to Go!

No Whey, Man. I’ll Pass on the Protein Powder - Nutrition Studies For the past fifteen years, I have been closely involved with the bodybuilding industry. I have an intimate understanding of how the industry operates. In a nutshell, it is sustained by the supplement companies that sponsor the athletes who represent them. This in turn inspires fans who admire the a…


Fast fitness results video: Chauncey performs standing dumbbell rows including some variation of this main exercise which targets the muscles of your upper back. This is a great total body exercise that requires inter-muscular coordination throughout your upper and lower body for proper ex*****on.

Are You Foam Rolling All Wrong? 01/14/2015

Are You Foam Rolling All Wrong?

Are You Foam Rolling All Wrong? There’s a right and a wrong way to foam roll. Get tips on how to start foam rolling like a pro — along with common mistakes to avoid. These days, foam rollers are everywhere — the gym, your physica...

Mobile uploads 01/05/2015

Congratulations boot camp finishers. I am proud of all the progress my boot campers made through the holidays!

Timeline photos 01/04/2015

77-year-old Willie Murphy first began lifting weights four years ago, starting with five pound dumbbells. Today, the grandmother from Rochester, New York can deadlift 215 pounds and she was recently named the 2014 Lifter of the Year by the World Natural Powerlifting Federation! Murphy, who can easily do one-handed push-ups and pull-ups, also took home titles at the WNPF World Championships for deadlift, power curl, and bench press -- and she weighs only 105 pounds.

Murphy's interest in weight lifting began after the YMCA where she works out organized an amateur competition. When she asked if she could compete, an employee told her "Go for it, granny" and she began training. Entirely self-taught, Murphy soon began lifting three times a week and participating in more competitions. And, she laughs at the reactions of people at competitions: “The audience will say ‘Ooh, that old lady, is she lifting?’”

“I never used the word ‘I can’t’,” Murphy says. “I would just simply say, ‘I will try.’” She credits powerlifting to helping her stay independent as she ages: "I’m not being pushed around in a wheelchair, I can shovel my own snow. And I can push my car if it gets stuck in the snow... my grandchildren, I can lift them up without any problem, and best of all, I don’t need any help when I’m carrying my groceries….You see, that’s what this is about, it’s about life.”

To watch an interview with Murphy and see her lift, visit the Democrat & Chronicle at

For a wonderful introduction to several trailblazing women in sports, we recommend "Yes, She Can!: Women's Sports Pioneers" for ages 9 and up at

For more stories about girls and women who love athletics, visit our "Sports & Games" book section at

For books for children and teens about Mighty Girls who, like Murphy, don't say "I can't", visit our "Determination & Perseverance" section at

And, for a fun t-shirt for kids and adults that honors the strength of Mighty Girls, check out the “I'm not strong for a girl. I'm just strong.” t-shirt at

Video still credit: Lauren Petracca

Photos from Fast Fitness Results with Chauncey's post 12/30/2014

Thank You!

Voted one of the best personal trainers by readers of Arlington Magazine.

Mobile uploads 12/28/2014

Sunday Run Day!

Mobile uploads 12/22/2014

Time to read! Fitness starts with a plan that always needs a tune up to keep you consistent.

Mobile uploads 12/21/2014

2015 Rock N Roll Half Marathon Training


“Happy is the man who has broken the chains which hurt the mind, and has given up worrying once and for all.”



Holiday boot camp, pre-camp at Golds Gym Ballston. Try it out on Mondays at 6am!


"It's absurd to be upset by a lack of results when the cause is a lack of activity."

~Orrin Woodward


"If I can take it, I can make it"


Videos (show all)

100 Burpees Everyday Challenge 🔥💪🏾😅




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