Phitnes

New shwagggg

Fitness has spent a long time convincing us that movement has to be earned.
That if you miss a workout, you've failed.
That rest is laziness.
That the only goal is to look different.
We don't buy that.
At Phitnes, we believe movement should make your life bigger—not smaller.
We celebrate first walks, personal records, slow jogs, strength gained, confidence built, and the courage to keep showing up.
Some days you'll crush a workout.
Some days you'll just make it outside for ten minutes.
Both count.
If you've ever felt like the fitness world wasn't built for you…
Welcome.
You're exactly who we're here for.
💙 What's one way you like to move that makes you feel good?

Let me upgrade ya.
…and for that matter, myself.
Bringing the first phase to the PHITNES rebrand. We’re more educated on knowing that phitnes is more than how much you can lift, how fast you can run, how far you can stretch—it’s also how you live day to day. It’s not “earning your spot”, but rather just showing up and being present and showing the world how you move.
Flowing through the world in what ever way suits you, and the world will flow with you. Creating a fitness community that celebrates everyone.

One of those days

Hey everyone! Just a reminder that I offer online training programs that you can do on your own time as well as in person sessions at DC Bouldering Project! If you have any fitness goals and are interested in working with me, let me know! I have some availability.

(You can still catch me on the mic at OTF Bethesda, too 😉)

⏱️ 12-Minute Benchmark Tread Strategies!

⏱️ Here are 3 ways to tackle this endurance challenge, plus a bonus for the brave! 🚀⁠

🔥 1. Set It & Forget It: Find a sustainable pace early on and stick with it! This is for those who want steady progress without burning out. Set your target split and stay consistent—smooth and steady wins the race! ⁠

💥 2. Progressive Build: Start at a comfortable pace and gradually increase your speed every 3-4 minutes. This way, you’ll have more in the tank as you build momentum. Perfect if you thrive on finishing strong!⁠

⚡️ 3. Push & Base Alternations: Alternate between a base pace and short pushes every 1-2 minutes. This approach breaks up the 12 minutes into bite-sized efforts, helping you stay mentally and physically engaged. ⁠

⭐️ Bonus: Start Strong, Ease Down: Begin with a powerful pace for the first few minutes, then gradually slow down as fatigue sets in. Great for setting a solid benchmark right away and riding the wave to the finish!

Try the approach that feels right for you, and remember, each meter is progress. Ready to go the distance? 💪

🚣‍♀️ 200-Meter Benchmark Row Tips!

🚣‍♂️ Ready to push yourself? Here’s how to crush it:⁠
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🔥 Start Strong: Begin with a powerful stroke to get the rower moving quickly. This gives you momentum right off the bat!⁠
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🏃‍♀️ Drive with Your Legs: Rowing is more than just upper body! Focus on driving through your legs—they should give you about 60% of your power.⁠
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💪 Keep It Consistent: Once you’ve found your rhythm, maintain it. Try not to “go out too hot” and burn out—pace is everything! ⁠In that final 50m, 🚀 LAUNCH IT 🚀
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🎯 Stay Focused on Your Goal: The 200m is short but intense, so keep your head in the game. Focus on each stroke.
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🙌 Celebrate Every Stroke: Whether it’s a personal best or a learning experience, you’re moving forward. Proud of you! ⁠
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Ready to leave it all on the rower? Let’s make it count! 👊💥