Fit Health USA

Fit Health USA


Can anyone relate to:
I don't feel like working out today, I will do it tomorrow. Tomorrow comes, today, I feel like doing .....We tend to put it off and not make time for it. For me, it was letting other forces and things take over my life. You may feel hijacked by external and/or internal forces. This went for a long time, of course the mirror, the scale, and the BMI measuring tool tells you the honest truth so I took a balcony view and said to myself, "What is your goal? What outcomes you desire?" If the outcome is to be healthy and fit resulting in weight loss then make that part of your life! Here is the thing, have ever said to yourself, "I want to lose weight." but then you don't take the steps towards healthy choices. That was me! Where is the logic in this! Simple-if you want to be healthy and fit with losing weight as your goal then start with small steps towards making healthy choices. You can do it!

My journey has not been easy especially, when you have some physical ailments, certain things happen in your life, and so it goes on. I too had to take steps and put focus on me. I had to take care of myself, carve out time to workout, make healthy choices towards meal planning, and other things. I had to reset several times and here is the result you get. See the videos. I can now do 17 push-ups from the ground, I can do 3 or a little more push-ups with 25 pounds on my back, I can do 100 squats without any pause or break. I can do 100 burpees now in 6 minutes and 8 seconds. Know that I started off 100 burpees at 9 minutes and 26 seconds before I to 6 minutes and 8 seconds. Before I could maybe do 10 burpees, later on 15 in each set for 5 sets but couldn't do 100. This is just one small part of progress I have made. When I have stayed the course and been consistent in working out six days a week and eating at least 5-6 days healthy, I have seen the results. To get to six days a week to workout, was a journey too. Didn't start off that way but had help from two coaches, especially, Coach Charles. I had to help myself too.

Also, reading the book The Power of Full Engagement by Jim Loehr and Tony Schwartz, has further helped me realize that in order to balance energy one has to draw upon the four sources of energy namely; physical, mental, spiritual, and emotional. As I had started down the path of making more healthy choices and working on drawing upon the four sources of energy, it helped me to realize the importance of working out-to the gym, making healthy choices for eating, meditating (still working on this, not there yet but will get there!), and my emotional well-being are important to have as rituals. And you when have it as rituals it become your routine.

For now, this is what I am working on, stay tuned to hear more of the progress I am making and along with some struggles that I had to overcome. If you are wondering where I go to workout, I go to Fit Health in Fox Mill Shopping Center, Herndon, Va. Have a consultation meeting with Coach Charles. Check it out!
Hey coach can you see this

Try a Free Personal Training Session Today Fit Health is a personal training gym and studio in Herdon, Virginia that focuses on improving your fitness and eating habits by providing accountability and coaching.

Conveniently located in Fox Mill Center, our studio allows you to work locally with a personal fitness trainer in a pleasant gym environment. We provide personal training to clients in Herdon, Reston, Oak Hill, Chantilly, Vienna, Oakton, Ashburn, Great Falls, Falls Church, as well as others towns in Fairfax County, Loudoun County, and Arlington County. All of this happens in a community-based gym

Operating as usual


Age is just a number. Cardio doesn't require running. Working out doesn't have to happen indoors.

Age is just a number. Cardio doesn't require running. Working out doesn't have to happen indoors.

[06/23/21]   The five pillars of lifelong fitness and being able to maintain a healthy body weight.

The 5 Pillars:
1. Allow yourself to be accountable
2. Treat your food as fuel for your body
3. Reprogram your mind so you can adjust your lifestyle
4. Seek to establish healthy habits that become strong as iron
5. Train for strength and mobility

Which pillar is keeping you from reaching your goals?

[03/25/21]   Do you need help getting rid of your quarantine 15? Yes we are open and ready to help you get back on track.

Shoot us a quick message so we can chat about your specific needs.

[03/22/20]   Yes we are OPEN. With only 3 to 6 people at a time in our personal training Studio we can keep you fit through this turbulent time.


Top 10 popular myths when trying to lose weight:

1. A calorie is a calorie is a calorie

2. Walking 10,000 steps a day is the magic

3. Lifting weights will make you bulky

4. You can't lose weight doing exercise

5. 90% of weight loss is what you eat

6. Abs are made in the kitchen

7. You are big b***d and doomed to never lose weight

8. It's nearly impossible to lose weight over the age of 50

9. Eating protein will make you bulky and give you cancer

10. You must take several expensive supplements to lose weight

The world can be a confusing place when you are trying to figure out how to lose weight, get back the energy of your youth and feel confident in your own skin.

Every article you read seems to tell you something different.
Half the ads on TV are trying to get you to try their new supplement or order their in-home meal plans.

And how often have you been out with friends and the topic of weight loss pops up?

Everyone seems to have a different opinion on what will work for you without taking the time to assess your situation and give you a comprehensive approach to reach your individual goals.

Feeling lost but know you need to do something to get back into shape?

Hire a coach. We can help you get from where you are today back to the slimmer, trimmer and more energetic self you used to know 5, 10 or even 25 years ago.


Fit Health USA

Here is the correct link:

Living a healthier life doesn't have to be time-consuming or overwhelming.

This one-page guide may only take you a few minutes to read, but it took 14,726 hours of helping my clients transform their bodies to know which 7 tips would make the final draft of this guide.

Click here to sign up:

This guide contains:

-Immediate action steps to improve your health and fitness
-Fitness coaching advice that applied to every single client Coach
Charles has ever worked with
-What to do instead boring cardio
-Avoiding common mistakes even doctors, lawyers, financial planners
and other professionals make with their health

[BONUS] Read Kevin's story: A corporate dad of four, who revamped his health and fitness with these simple tips.

[12/19/16]   Do you know the best food and drink for weight loss at holiday parties?

Does joint pain make working out difficult?

Do you know what to do when you fall off your healthy diet wagon?

We have been covering all these topics and more with our daily fitness tips email newsletter this holiday season.

These tips can help real people like you get and stay fit.

If you aren't getting our Fitness tips newsletter, you can sign up here:


Do your knees hurt? Is your butt tight? Here are two great couch stretches you can do at home.

If you are looking to improve your mobility and your overall fitness, we have a couple of spots left in our 12 Week Couch to Fit program. I'll put the link for more information in the comments below.


Fitness Gift Certificates

** Give the Gift of Fitness **

Have you ever thought about giving your family and friends the gift of personal training?

We have programs to fit many budgets.

On one end of the spectrum, there is the single session designed for the person that just needs an effective plan.

And on the other end of the spectrum there are 6 month plans for the person that wants long term coaching and accountability.

Yes there are other options in between as well.

To figure out which program would be the best gift for you to give, please call me at 571-249-3481.

Or you can learn more about our gift programs here .

Yes credit cards are accepted.


The day after thanksgiving workout. Short and intense. This is a kettlebell ladder. 11/16/2016

5 ways to replace grains with vegetables

Looking for grain replacements? Research shows that restricting carbohydrates is generally a successful way to achieve weight loss.

[07/29/16]   What is your favorite healthy breakfast recipe? 05/09/2016

Exercise slows muscle wasting from age and heart failure

"Exercise switches off the muscle-wasting pathways and switches on pathways involved in muscle growth, counteracting muscle loss and exercise intolerance in heart failure patients," Gielen said. A four-week exercise program for heart-failure patients slowed muscle-wasting and improved their exercise capacity, regardless of age. The study confirms that exercise can reduce inflammation in skeletal muscle. Findings offer a possible avenue for future drug therapy to treat muscle-wasting in hear...


8. 360 Medicine Ball.mp4

"What can I do with a medicine ball?" "That exercise requires too much coordination." "I have back pain, I could never do that exercise." Why do we do the 360 degree medicine ball exercise as part of our warm ups? Your spine has many small joints that run the length of your back from the base of your skull to the top of your pelvis. These joints are connected by a complex set of muscles, tendons and ligaments that form your "core." This exercise teaches all these muscles to work together to stabilize your spine as your body moves through horizontal space. It also applies lateral forces to your ankles, knees and hips while forcing the body to wake up dozens of muscles from their office induced slumber. Twisting is one of our basic human movements. This exercise is both a twisting motion and an exercise to actively resist twisting and torquing of your spine. Master it and watch your back and other joint pains gradually go away.

Need help getting off the couch and becoming more fit? Learn more at 05/06/2016

Why You Can’t Lose Weight on a Diet

This article's tagline says "The problem isn't willpower. It's neuroscience. You can't - and shouldn't - fight back."

This is an article that wants to make you think that science says you can't lose weight and keep it off. The author is a neuroscientist so we automatically assume that she would know what she is talking about. I find it unfortunate that so many scientists allow their eduction and experience to impact their ability to learn what they need to know to become successful in areas outside their given discipline. And it is extremely unfortunate that so many of these articles are being published to let YOU off the hook when it comes to your weight and health. Science does not say you can't lose weight and keep it off. People with degrees in scientific areas are telling you these things. People can be and often are flawed in their understanding of science.

When I was obese 10 years ago, I had already received my degree in Engineering Science from the University of Virginia years earlier. Yeah that's right I'm a scientist too. But my knowledge and interpretation of science didn't keep me from becoming obese. It was my ignorance of science that caused me to become obese. I haven't been obese for more than 7 years now. I didn't get a degree in neuroscience to solve my obesity problem. In fact I'm becoming more and more convinced that if I had gotten an advanced degree in an area like this author, I wouldn't have had the ability to solve my obesity problem at all.

I would have most likely assumed I understood what was going on and come to the same conclusion as this author did after regaining her 30 lbs she initially lost. The author concluded her article with "I finally gave up dieting six years ago, and I’m much happier. I redirected the energy I used to spend on dieting to establishing daily habits of exercise and meditation. I also enjoy food more while worrying about it less, now that it no longer comes with a side order of shame."

And there it is: the author wants you to be ok with being overweight or obese. She wants you to exercise as a daily habit but enjoy your food without shame. Worse the article left me believing that if I tried to lose weight, it would actually make me more likely to gain weight in the future so I should just do something like be mindful of my eating. I don't know about you, but my body and mind were telling me to eat all the time when I was obese. If I continued listening to my hunger and full signals, I would be morbidly obese or dead by now.

So yeah living in shame sucks. No we don't want that for you at all. But the answer isn't to accept your situation as a scientific fact and adjust your attitude toward being positive about being obese. What you need to do is find the right mix of working out, eating habits and accountability that will allow you to lose the weight and keep it off forever. You can spend a couple years experimenting by yourself which can be extremely illuminating or you can work with a body transformation expert that can lead you through the whole process from start to finish. While the process is simple, it isn't easy. It requires us to make changes to our lifestyle and that is difficult. If it wasn't, everyone would look like movie stars or their previous 25 year old self.

It's human nature to find the easiest path. We want to be told it's not our fault. We want to believe there isn't much we can do to impact the results we live with daily. We want to believe our genetics are responsible or that the deep seated physical part of our brain just won't let us get slim and stay that way. Or that science says we can't do it. Please do not let these articles keep you from reaching a level of fitness you haven't had in years or decades. I assure you there is a path that works very well that doesn't force you to count calories now or ever.

I want you to imagine that you have lost 30 lbs like the author did, but instead of putting it back on like the author of this article says she did, you are writing an article 10 years from now like I am in the hopes that you will impact a few people that desperately need to hear what you have to say at that exact moment.

You can lose 30 lbs and keep it off. You can. You absolutely can. The problem isn’t willpower. It’s neuroscience. You can’t — and shouldn’t — fight back. 05/06/2016

Perfect Hard-Boiled Eggs The default emergency protein in my fridge? Hard-boiled eggs. They’re tasty, portable, and packed with great nutrition – what’s not to love? Here’s how to make perfectly-cooked hard-boiled eggs that are never overcooked (I hate the gray-green sulfur ring around overdone yolks) and are easily peeled:... 05/04/2016

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

This is an interesting article. To me it represents a perspective that is flawed from the outset but still gives us quite a bit of information. At the end of the day, it's not about calories in and out, it's about making the lifestyle changes necessary to liberate you from the clutches of obesity. I've lived in good health and fitness for more than 7 years in a row now without counting a single calorie. However I have made major changes to the types of foods that I eat and the types of exercise that I do. I didn't lose my weight and kick obesity by living on a few calories a day and exercising 3 to 8 hours a day. It's simply not necessary. But I can tell you that if I go back to eating and exercising like I used to, I would put all my lost weight back on within two to three years. And that's why I think all of these people have put so much of their weight back on: they didn't make the lifestyle changes necessary to live a healthy life. And I have a huge fear: I fear that hundreds of thousands of people will read this article and say to themselves, I'm doomed. NO YOU ARE NOT DOOMED. There is a way to lose the weight and keep it off. 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.


7. Face Pulls.mp4

"My posture is terrible." "How do I workout the back of my shoulders?" "I get this awful neck pain at the end of the workday." We have a couple of exercises that are specifically targeted to undo some of the damage a day at the computer and holding our cell phones does to our upper back, shoulders and neck. We do this exercise every time we warm up because it is really good at resetting the position of your shoulders and their surrounding muscles. This is the face pull. Add it to your warm ups and see what it does for your posture: 04/28/2016

10 Common Primal Mistakes You Might Be Making

Another good article for the paleo / primal community that may help to explain why you aren't losing weight: Most of us go Primal to solve problems created by Conventional Wisdom. The importance of whole grains and daily cardio, the dangers of dietary fat and animal protein, the primacy of carbohydrates for “energy,”—these untruths are promulgated so widely and fail so conclusively that you can’t help but…



It is absolutely amazing what politicians can get through in the name of compromise. Pizza is not a vegetable. The tablespoon of sugar tomato sauce on that slice of pizza is not something you should let your kids think of as a vegetable.

No joke: Pizza is LEGALLY a vegetable in America. 04/27/2016

Top 15 Reasons You Are Not Losing Weight on a Low-Carb Diet

So you aren't losing weight on your low carb diet ... naturally low carb doesn't work, right? Read this article: Low-carb diets are very effective. That is a scientific fact. However, as with any diet, people sometimes stop losing before they reach their desired weight. Here are the top 15 reasons why you’re …



What a great Chart of beef cuts cooking methods.

Know your beef: 04/26/2016

Doctors Explain Why Going On A Hike Changes Your Brain. How It Works Is Fascinating

Hiking rocks! The great outdoors might just be greater than you think. There are plenty of us who love to spend as many hours of the day outdoors as we can, and hiking is obviously quite healthy for the body, 04/26/2016

Science Just Confirmed Your Expensive Juice Cleanse Is Officially Bu****it

Drink your "juice" as a smoothie (finely chopped veggie or fruit with the pulp not just the fresh squeezed juice). Your body will do it's own cleanse, but drinking a smoothie can be an effective way to get a lot of veggies ingested that you wouldn't "eat" at the dinner table. Put down the straw.


6. Leg Ups.mp4

"My core is so weak." "What's a good way to strengthen my abdominals?" "I've never been able to do that exercise." The leg ups and the easier exercise called the knee ups are very helpful exercises to strengthen and warm up your hip flexors which are chronically shortened and weakened by our professional jobs that have us sitting all day. We use this exercise as part of our warm ups to turn on all the muscles supporting the lower spine and flexing the hip.


5. Pull Aparts.mp4

Fitness Friday Update: Do you have poor posture? Are you chained to your desk? Do you spend more than just a few minutes a day on your cell phone? If so, your shoulders are probably beginning to round forward. Here's one of the solutions we have implemented at the gym to combat our professional work environment. The Pull apart:

Videos (show all)

Do your knees hurt? Is your butt tight? Here are two great couch stretches you can do at home. If you are looking to imp...
Fitness Gift Certificates
The day after thanksgiving workout. Short and intense. This is a kettlebell ladder.
Super Bowl Survival Tips
Welcome to Fit Health USA
Fit Health 2xJumpStart 4 Week Program Introduction




2579 John Milton Dr.
Herndon, VA

Opening Hours

Monday 9am - 8pm
Tuesday 9am - 8pm
Wednesday 9am - 8pm
Thursday 9am - 8pm
Friday 9am - 8pm
Saturday 9am - 12pm
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