FIT DRAGONFLY

FIT DRAGONFLY One-on-one personal training services, including in-home, private studio and virtual training.
(2)

12/15/2021
Looking for a quick, low-impact, full-body workout that doesn't require any equipment?  Here's one Popsugar put together...
10/20/2021

Looking for a quick, low-impact, full-body workout that doesn't require any equipment? Here's one Popsugar put together, including a slideshow of videos and full descriptions for each move. Depending on your fitness level, you may choose to do the suggested 3 rounds of each circuit, or if you're new to exercise, do one round of each to start and increase the number of circuits over time.

No equipment needed for this total-body workout that works all your muscles in just 30 minutes.

Great first class last night for my small group Core Strength and Flexibility Class.  Many thanks to the ladies who join...
10/13/2021

Great first class last night for my small group Core Strength and Flexibility Class. Many thanks to the ladies who joined me!!

There are still a few spots open so if you've been thinking about joining, this class might be the perfect complement to your current fitness routine. More like a personal training session than a large group class, this format allows you to work at your own pace and receive personal attention to ensure proper technique for the best results.

October fee pro-rated based on sign up date and no long term commitment required. To learn more, check out the link below.

https://www.fitdragonfly.com/small-group-classes

So excited to announce that my weekly Small Group Class "Flexibility and Core Strength" starts October 12!  The perfect ...
09/22/2021

So excited to announce that my weekly Small Group Class "Flexibility and Core Strength" starts October 12! The perfect class for both beginners and regular exercisers looking to layer in flexibility and (often neglected) core work.

This class offers the best of both worlds - The energy and camaraderie of a small group combined with the individual attention needed to maximize results while ensuring good form and technique (better workouts/fewer injuries). More details below and at https://www.fitdragonfly.com/blank-page-1.

Discouraged by a stall on your weight loss journey?  Beating yourself up for missed workouts or unexpected changes that ...
09/13/2021

Discouraged by a stall on your weight loss journey? Beating yourself up for missed workouts or unexpected changes that got in the way? Frustrated about that goal you just can't seem to reach? This is for you!

The kids are back at school and it's time to get back on track!  Looking for a low impact exercise with high impact resu...
09/08/2021

The kids are back at school and it's time to get back on track!

Looking for a low impact exercise with high impact results? Try Bird Dog. This seemingly simple exercise strengthens your abs, back and hip muscles, increases flexibility in your shoulders and hips, and reduces low back pain while improving your posture. For maximal results, pay attention to your form, using the steps below to complete the exercise. Happy Wednesday!

Taking an poll and just looking for feedback, NOT trying to find out if you're personally interested in attending.  I'm ...
09/02/2021

Taking an poll and just looking for feedback, NOT trying to find out if you're personally interested in attending. I'm trying to determine the best time of day to offer small group classes.

With the options below, FOR WEEKDAYS...please list them FROM BEST time of day for you to attend a 45-60 minute fitness class (or anything else you might like to do/learn) TO WORST in the comments. Again, just want feedback - don't care where you live and won't approach you to sign up - promise!

9AM
12:30PM
5PM
7:30PM

07/09/2021

H.I.K.E. A Happy, Inspirational Kind of Exercise through Bryce Canyon National Park...

Take the first step or take the plunge.  Just move forward.  Do something you've been thinking about for awhile but just...
06/28/2021

Take the first step or take the plunge. Just move forward. Do something you've been thinking about for awhile but just haven't found the time (or courage) to do yet. It's such an incredible feeling to stretch your comfort zone. You'll be amazed at what you can accomplish.

https://www.fitdragonfly.com

06/25/2021

Today's H.I.K.E. features Capitol Reef National Park. In addition to stunning red rock and sandstone features, we found it fascinating to see petroglyphs attributed to the Fremont culture that lived in Utah between 600-1300 AD, as well as orchards planted by a community that settled there in the 1880's and a schoolhouse built in 1896. Located in south-central Utah, it's worth the trip if you're in Utah.

This week we're sharing an article from Self Magazine featuring 21 stretching exercises to increase flexibility.  I am n...
06/23/2021

This week we're sharing an article from Self Magazine featuring 21 stretching exercises to increase flexibility. I am not suggesting you need to do them all (but you may want to!). Take a look and find the ones that address the areas you personally feel you need to work on.

Each one has detailed information on not only the steps involved in doing the stretch, but also which muscles you are working and what causes them to be "tight" in the first place.

There's something for everyone - especially for people who spend most of their day in a seated position, often in front of a computer ("hunched over).



https://www.self.com/gallery/essential-stretches-slideshow

Tight hamstrings? Stiff hips? Time to loosen up.

06/21/2021

Continuing the H.I.K.E Summer Series, today we're highlighting Arches National Park in Utah. So hard to capture the size and beauty of the arches in these photos, but hope you're inspired enough to put Arches on your "must visit" list and for now, to simply get outside on a sunny day and go hiking somewhere near you.

Remember H.I.K.E - A Happy, Inspirational Kind of Exercise - it's good for the body, mind and soul!

Hate the heat, but know you should be getting more cardio exercise?  Or, know you should be getting your heart rate up b...
06/09/2021

Hate the heat, but know you should be getting more cardio exercise? Or, know you should be getting your heart rate up but hate the impact so many cardio workouts can have on your joints?

Here's a cardio workout from SELF that can be done inside with no equipment featuring both visuals and low impact options for each exercise. And, since the American College of Sports Medicine recommends getting at least 30 minutes of moderate intensity cardio 5 days a week for your heart health, this is a great cardio workout for both your heart and your joints that you can do in the comfort of your own home with the air conditioner on full blast!

https://www.self.com/gallery/equipment-free-cardio-workout

Bonus: You don’t need any equipment to get it done.

06/04/2021

Today the H.I.K.E. Summer Series highlights Canyonlands National Park, which actually has four separate areas - we visited two of them. The more remote (and less visited) Needles District features a cowboy camp, "Slickrock" and "Pothole" Trails, and sandstone spires ("needles"). The Islands in the Sky District features dramatic canyons that are reminiscent of the Grand Canyon. To learn more about this park and for other hike options, visit https://www.fitdragonfly.com/testimonials.

Here's to the power of positive thinking.  Happy Thursday everyone!
06/03/2021

Here's to the power of positive thinking. Happy Thursday everyone!

05/28/2021

Some bonus pictures of Grand Canyon National Park, including The Watchtower, a stone tower near the Desert View Entrance (East Entrance) designed by Mary Colter and a picture of a cabin located at the 1.5 mile marker on Bright Angel Trail.

05/28/2021

For Memorial Day, the official summer kick-off weekend, we're featuring one of the most iconic of our National Parks - The Grand Canyon. We were lucky enough to hike the first part of Bright Angel Trail in 2019 and hope to get deeper into the canyon in the years to come. So amazing to see all of the layers revealed and know that all of this was formed by the Colorado River.

05/21/2021

Welcome to the H.I.K.E Summer Series! Summer kicks off next weekend, and the country seems to be opening up with lots of folks feeling the need to "get away". National parks offer such beautiful scenery and lots of opportunities for hiking and outdoor activities so for the next 2 months, I'll be featuring a different national park each week.

Mesa Verde National Park is one of the most fascinating places I've ever had the privilege to visit. Located in southwestern Colorado, this park is also a UNESCO World Heritage Site and protects some of the best-preserved Ancestral Puebloan archaeological sites in the United States. Definitely a spot that should be on any bucket list!

And, no matter what your plans this summer, make a promise to yourself to get outside and be active. It's good for the body and mind!

(Full disclosure - pictures were taken in 2019, but the natural beauty of the parks doesn't change much!!)

Ready for a great workout for your core and your legs?  The Bicycle Crunch is this week's exercise and a few sets of the...
05/19/2021

Ready for a great workout for your core and your legs? The Bicycle Crunch is this week's exercise and a few sets of these 2x/week will go a long way to strengthening all of your abdominal muscles and toning your thighs!

You can find detailed instructions, including a video and modifications, on verywellfit.com - https://www.verywellfit.com/bicycle-crunch-exercise-3120058

05/18/2021

Our latest hike took us to Algonkian Regional Park in Sterling where we meandered along, starting with the Woodland Trail which travels along the Potomac and heads East from the parking lot. It was very GREEN, with tall grass (you'll notice the dog gets a bit lost in it) throughout the open areas. The trail leads to where Sugarland Run meets the Potomac, and the Red Trail followed Sugarland Run through the woods. Along Woodland Trail, you also pass the staging area and dock that some of the crew teams in the area use (note the "no trespassing" signs).

For more information on this park or other hiking options in and around the Asburn area, visit: https://www.fitdragonfly.com/testimonials

It's   and it's all about the muscles along the back of your body.  This week's exercises are the Single-Leg Forward Rea...
05/12/2021

It's and it's all about the muscles along the back of your body. This week's exercises are the Single-Leg Forward Reach and Superman. From your neck and shoulders down to your ankles, these two exercises are great for overall strength and stability. Low impact yet incredibly effective, do 5-8 of each (on each side), holding at the top of the move for a beat. If you'd like more detailed directions or specifics on the benefits, follow the links below:

Single-Leg Forward Reach:

https://www.popsugar.com/fitness/photo-gallery/46269474/image/46269477/Single-Leg-Forward-Reach

Superman:
https://www.womenshealthmag.com/fitness/a29094328/superman-exercise/

Remember how invincible we felt in our 20s?  How full of energy we were and how each day was a new adventure?  It's time...
05/10/2021

Remember how invincible we felt in our 20s? How full of energy we were and how each day was a new adventure? It's time to recapture some of that.

I (finally) got a new bike AND a paddle board - add that to the kayaks and hiking shoes I already own, and I'm on a mission to turn each day into a new adventure. I won't ever be 20 again, and frankly, that's all the more reason to do something each day that makes me say "that was fun."

Yeah, I know - work, kids, responsibilities - I've got them too. But that doesn't mean I can't take 30-90 minutes out of each day to do something I enjoy. Major bonus - it's good for my physical and mental health! Taking time for a ride or paddle or hike each day makes me a much better mother and a whole lot more fun to be around as a person!!

Not into biking or paddling? Start with a walk through the woods (or any nearby green space) or get out in your garden - just do something active that makes you happy.

05/07/2021

This week our HIKE takes us to Harpers Ferry. We did an easy hike above town at Murphy Farm and then took the shuttle bus down into town to explore the old buildings and train depot and then we stopped for some really tasty ice cream! (Yes, it was worth the indulgence!)

For a trail map to Murphy Farm or information on other hikes in or around Northern Virginia visit: https://www.fitdragonfly.com/testimonials

Fitness doesn't come in a specific shape, size or activity.  If "exercise" seems daunting, choose an activity that you e...
05/06/2021

Fitness doesn't come in a specific shape, size or activity. If "exercise" seems daunting, choose an activity that you enjoy - be it walking with friends, dancing to music in the kitchen, or gardening - and start building your fitness from there. Women of all sizes can be "fit" - there is no "one size" or program that is perfect for everyone.

Hello Fit Dragonflies.  We're working the inner thighs and hips this week with Plie Squats and Lying Hip Abduction.  Aim...
05/05/2021

Hello Fit Dragonflies. We're working the inner thighs and hips this week with Plie Squats and Lying Hip Abduction.

Aim to do 3 sets of 15 each, 2 or 3 times throughout the week, but if you can't do that to start, do what you can and build from there. Remember - some exercise is better than no exercise!

To learn more about our services: https://www.fitdragonfly.com

Address

Ashburn, VA
20147

Alerts

Be the first to know and let us send you an email when FIT DRAGONFLY posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Business

Send a message to FIT DRAGONFLY:

Videos

Share


Other Personal Trainers in Ashburn

Show All