Fit For Life

3 Unconventional Tips for Supporting and Boosting Fitness

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Fitness is the kind of thing that people usually take a pretty “direct” and “dogmatic” approach towards. So, for example, you’ll hear certain boxing diehards arguing with great passion that the only way to develop good cardiovascular fitness is to do plenty of “roadwork” by jogging for hours at a stretch.

Then, there are the bodybuilders and powerlifters who will tend to have very adamant opinions about just what it takes to make it. (Spoiler: the answer given is usually “lift until you’re about to die, then lift some more like you really want it.”)

Whether you are a personal trainer and use The 20 Best Personal Trainer Apps to connect with your clients, or are a fitness enthusiast yourself, it’s worth being mindful of the fact that there really are some unconventional tips for supporting and boosting fitness that appear to have a good degree of anecdotal and research evidence behind them.

So, if you’d like to come at things from a more nuanced angle, here are a few strategies you can try outside of the conventional “Calories in, Calories out, Heavy Compound Lifts, Sprints and Jogging” doctrine.



Focus on breath training


Have you ever heard of Wim Hof? If not, do a quick web search on him, and you’re likely to be pretty impressed.

To cut a long story short, he’s a half-insane Dutchman, who has broken all kinds of wacky and dangerous records that should, by all accounts, be impossible. For example, he’s gone up Everest wearing nothing but a pair of shorts and hiking boots.

The interesting thing about Wim Hof is that he’s been put through rigorous tests in scientific lab settings, and it turns out that he really is able to do some pretty amazing things to his body, and overall endurance levels, largely through a set of breathing exercises he does.

Wim Hof isn’t the only guy who touts the benefits of breathing exercises, either. The MMA heavyweight legend, Bas Rutten, has developed his own breath training device called the “O2 Trainer” that works by forcing the trainee to breathe against resistance.

He credits the device with boosting his stamina to the next level, and effectively curing him of his lifelong asthma.

There are plenty of different types of breathing exercises out there. The key message is that you shouldn’t assume that the only way to develop cardiovascular fitness is by doing “cardio” exercise. Doing specific breathing exercises may have a major impact on your athleticism and health.



Go for more intense, less frequent workout sessions, and count time under tension rather than reps


The legendary, old school bodybuilder Mike Mentzer was famous for his innovation of “High Intensity Training” methods in the realm of weightlifting.

Unlike Arnold Schwarzenegger, for example, who has advocated the training twice a day, Mike Mentzer reportedly only trained once a week.

Recently, some fitness and medical professionals, inspired by Mike Mentzer, have been promoting the idea of once-per-week weight training sessions, with only one working set per exercise, and with reps done super slow. Not only that, but the emphasis is on counting time under tension, not reps.

This is the basis of the book “Body by Science,” for example.

If you listen to the authors of the book – and they quote plenty of studies – doing this kind of once-a-week training may actually be enough stimulus to help you get in the best shape of your life, while reducing your risk of injury, and freeing up plenty of time to spend on other things.



Emphasise the importance of sleep


Everyone more or less knows that getting enough rest is important for making proper progress in the gym. What people don’t always appreciate, however, is just how fundamental getting enough sleep is for your overall fitness, and your overall health, too.

The book “Why We Sleep” by Matthew Walker, explains that getting insufficient sleep ruins the immune system, damages the organs, dramatically increases the risk of death from all causes, and more.

If you – or a client – aren’t sleeping enough, but are killing it at the gym, and at the dinner table, progress is simply going to be held back dramatically all the same.

In a case like this, just making the effort to get a bit more sleep every night could have a completely stunning impact on your overall fitness levels, not to mention your energy levels, your health, and your emotional well-being.

Start to move things in this direction by turning off the digital devices several hours before the time you want to go to sleep, cooling off your bedroom, and unwinding with a good book

How to Tailor Your Fitness Routine to Your Lifestyle

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One of the greatest challenges of modern men is finding the time to exercise. Most of us are tied to our desks or sit in the car all day, not getting enough exercise, just to realize that we are too tired at the end of the day to go to the gym or start jogging. If you often feel overwhelmed and cannot find the time to work out, you will need to increase your motivation level and make the most out of your free time and start a routine that will make you more balanced mentally and physically.

Eat Healthy


If you lack motivation most of the time, chances are that you will need to start by changing your diet. You might have a vitamin or mineral deficiency that is affecting your energy level. You will need to change your diet to avoid injuries and to successfully recover after an exercise. Visit your doctor and get a blood test to find out what type of support your body needs to help you get fitter.

Start Slow

There us a common mistake people make when starting with an exercise routine; they make changes that are too big too soon. If you haven’t done any sports for a while, and lived pretty much a sedentary lifestyle, working out every day of the week will put too much pressure on your muscles and your joints. It will be hard for your body to adjust, and you will have to come up with a gradual Personal Training plan to avoid injuries.

Talk to a Professional

If you are not sure which types of exercise will deliver you the most benefits, and which ones are suitable for your goals, it is always a good idea to talk to a professional. If you join a gym, you will be given an initial assessment, and your fitness level will be measured. If you let the instructor know which types of exercises you prefer, they can create a personalized fitness routine for you.

Drop that Weight

In some cases, you will need to consider losing weight before you start exercising. For example, if you want to start jogging, and you have excess weight, you will put too much pressure on your knees and your joints, and this will probably cause damage to your tissues and injuries that are hard to recover from.

Choose Something You Can Do While Watching TV

If time is your main restraint, you will need to learn an exercise that is suitable for multitasking. You don’t necessarily have to go to the gym to work out; you might be able to get an exercise bike that you can use while watching TV, or even learning online. There are no more excuses not to work out; there is always a way to combine your fitness routine with other tasks.


Getting fit is a challenge for many. We lack time, energy, and motivation. Consider the above tips to find a workout routine that fits your lifestyle.

fit for life fitness

Marathon Madness Is About More Than Just Your Practice Runs

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Training for a marathon is a pretty intensive task. Whether you’ve completed twenty or this is your first, the chances are that you have a whole load of practice runs planned. Looking at your training schedule is probably enough to wear you out. But, building stamina is essential for ensuring the day doesn’t knock you out completely.

Sadly, even those of us who stick to our running schedules well often find ourselves struggling. That’s because there’s more to marathon training than doing the deed. Obviously, nothing is better preparation than running itself. But, training is all about eating, sleeping, and thinking marathon at all times.

As such, you need to keep your head in that training game even when you aren’t due for a run. After all, there are usually recovery periods of at least a few days after each session. If you take your eye off the ball during that time, you’re never going to be ready when the time comes. Instead, focus on filling your free time with the following less-obvious prep methods.


Focus on your eating

Believe it or not, what you eat in the lead up to your marathon can have a significant impact on your performance. Why do you think athletes stick to strict meal plans? If you’re bingeing on pizza and fatty snacks on non-run days, you’ll soon feel the impact. That’s because foods like these can cause lethargy, which is never going to help with your run. Instead, you want to focus on healthy foods, including carbs, proteins, and healthy fats. You may also find it beneficial to eat smaller meals. Running while bloated is the last thing you want.

Follow along with other running journeys

Marathon training can feel pretty lonely. Unless you have a buddy to go on runs with, you’re in this thing on your own. That means running solo for hours on end, and not being able to share your struggles. The good news is that many others now catalogue their running progress online. Some of these resources are even marathon-specific. Many people now post training vlogs, for example. Or, you could head to blogs like Challenge SEP which follows an altogether more general journey of someone who is trying to build their running stamina.

Scrolling through sites like these is a fantastic way to ease any worries you might have. It could also give you some fantastic tips to take to your next run with you.


Practice self-belief

As much as practice runs are essential, so is self-belief. You could train non-stop, after all, and a marathon would still be something of a challenge. That’s why you also need to spend plenty of time boosting the belief that you can achieve this. Some people do this with positive affirmations. Others find practices like meditation help them to reach that determined headspace. This is especially useful as it allows you to enter a meditative mindset during the marathon. That could just be the thing which ends up getting you through.

fit for life fitness

Simple Ways to Recover After Exercise

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If you have decided to start trying to get fit this year ready for that summer body, there are a lot of different activities you may have added to your daily routine. When we work out a lot during the week our body can become tired and tense. It is always important after a workout to stretch and relax the body, and today we are going to look at some of the different ways we can recover after exercise.



Depending on the kind of activity you do, physiotherapy can be a useful tool to have on hand when you need it. If you play a high intensity sport such as football this can be useful for you because a therapist will be able to help release tension in the legs and make sure that you don’t develop a cramp or a strain. This kind of therapy can be used on anyone for any kind of muscle and joint pain so it is worth a try if you have some long term issues.



After a long week of workouts, what could be better than lying down and doing absolutely nothing? Massages are great because they not only help to release any tension in your muscles and loosen any knots, but they also help to make sure that your blood circulates better around the body and that oxygen can reach all of your cells. This aids in the recovery of your body and can be a great thing for you after a tough week.


Ice bath

This next one is something which is hard to do, but it can be a great way to cool the body down and allow you to recover after a long workout. An ice bath is something which a lot of athletes will do after a big event and it can help to cool down the body and allow it to recover. It might be hard to sit in a bath of freezing water, but it is well worth it once you manage to relieve those aches and pains!


Foam roller

One of the best devices you can use when you have a lot of aches and pains to attend to has to be a foam roller. A foam roller is the ideal tool which you can use to massage your legs and arms and back after a workout and it will help increase the blood flow back into the body.



Another great way to recover your muscles after a workout can be to complete a relaxing yoga session. Yoga is an exercise which can act as a great warm up and cool down session to a workout. The stretches within a yoga session all aim to allow the body to be as flexible as possible and it also strengthens the muscles throughout the whole body. Practicing even 10 minutes of yoga at the end of the day can be a great way to keep your body fit and healthy for much longer.

Nutrition-Motivational Tips for Your Success

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Today, more than 95% of all chronic disease is caused by food choice, toxic food

ingredients, nutritional deficiencies and lack of physical exercise.”

– Mike Adams, author, investigative journalist, educator


Why are we so stubborn about our health? The idea of living without major illnesses is

pretty simple – eat right and exercise daily. Yet, we fail miserably. Does this mean great

tasting food is bad for you? The fact is, we are often blown away by heavy marketing

released by major food companies that use a lot of preservatives and whatnots just to

get the food to taste good. We should learn to be more selective and save ourselves

from a life of chronic medical problems.


Imagine, eating an orange can give you a healthy dose of Vitamin C that would prevent the common cold. Instead, we choose to drink carbonated orange juice with an expiration date well into the next year. What kind of orange stays fresh for a year? Go fresh and enjoy life as it was meant to be enjoyed.


“Those who think they have no time for healthy eating, will sooner or later have to find

time for illness.”

– Edward Stanley


The truth is, we are our worst enemy because we like to live for today, and throw our

cares for tomorrow. This means we enjoy that extra large bag of chips and jumbo soda,

and let tomorrow take care of itself. Then, if we get sick, do we ever go back and regret

the bag of chips? Hardly likely. We’ll blame the weather or the guy next door who kept

us up all night with his loud music. It’s never our fault, right? Wrong!


There is always a price or prize to pay for everything. If we eat right, then we get the prize of good health and a fit body. If we eat wrong, then we pay the price of illness, bad hair, nail, skin, and teeth. You can look beautiful by eating less preserved food, and more fresh produce.

7 Ways to Stay Healthy Even When You Are Crazy Busy

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We all know that health and fitness should be a priority, but people live insanely hectic lives in this day and age. Between working, shuffling the kids to activities, and getting things done around the house, there just doesn’t seem to be much time left for yourself. That’s why it’s important to find ways to fit health and fitness into your schedule rather than trying to rearrange your schedule to include staying fit.

Multitask Your Workouts

Instead of finding tasks to cut out of your life, try adding a few more in. You are probably a master multitasker anyway, right? Adding a few small workouts to the mix shouldn’t be too difficult. For example, use a headset. Decide that any time you make a phone call, you will get up and move your body—either by walking around the office or doing some stretches.

Drink Only Water

Lots of health advice changes over the year, but one bit of advice remains the same: water is essential. It clears the skin, fuels the muscles, boosts productivity, and gives you a whole slew of other benefits you probably never even thought of. And this is a health choice that doesn’t take any of your time. Simply choose water instead of any other drink. Take a large cup to work and keep it filled with water all day.

Snag a Workout Buddy

According to a study done by the University of Aberdeen, finding a new exercise buddy increases the amount of exercise most people do. There are probably a few reasons for that. For one thing, it can help take your mind off an unenjoyable workout since you are chatting it up with a friend. It can also help keep you accountable if you agree to meet on certain days and times every week. And your workout doesn’t have to be intense. Just find someone in the office who is willing to take a 10-minute walk with you at lunch.

Always Add Music

Scientific American says that adding music to your workout distracts you from fatigue, lifts your mood, and increases your performance. So, always keep your iPhone loaded up with your favorite upbeat tunes. You’ll be more likely to take a walk around the building on your break if you listen to a couple of your favorite songs at the same time.

Watch TV Actively

Recent studies show that “prolonged TV viewing is associated with increased risk of type 2 diabetes, cardiovascular disease, and premature death.” And the reason for this is simple. Americans spend an average of five hours a day vegging out on the couch watching television, with zero movement. Combat this by adding activity. Even if you only spend an hour or two a day in front of the tube, think of how much activity you could get in if you decided to walk in place during commercials.

Keep Your Diet Simple

According to registered dietitian, Jessica Jones, one of the best ways for busy people to eat healthy is to only use recipes with five to 10 ingredients max. Find simple recipes that are easy to make with ingredients that are easy to find. We also suggest finding recipes that use a lot of the same ingredients so that you always know what to pick up at the store. If you keep it simple, you’re more likely to eat at home, which means fewer calories and less money.

Mix It Up

Don’t let yourself get bored with your workouts. If you find yourself dreading them, try something new such as yoga, swimming, or even meditation. Not only are these alternative activities healthy for the body, they are also extremely helpful for the mind. In fact, they have been shown to help with things like addiction recovery. This is because these activities allow you to focus your mind and can relieve stress and anxiety, both of which are triggers for relapse in many individuals who are in recovery.

There’s no doubt about it—life gets hectic, and it’s not always easy to plan ahead and make healthy choices. But with a few simple tweaks to your lifestyle, it is totally doable. The main thing is to make your health a priority no matter how busy you get.

Photo courtesy of Pexels

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When I Am Ready To Hire a Fit for Life Fitness In-Home Personal Trainer in Alexandria,Arlington,Fairfax & Washington DC

When I Am Ready To Hire a Fit for Life Fitness In-Home Personal Trainer in Alexandria,Arlington,Fairfax & Washington DC

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For some people, admitting they need professional help isn’t easy. However, every self-help book or guru will tell you about the power and advantage of having a coach or mentor.
So how do you know when it’s time to seek the help of an in home professional personal trainer? If you answer yes to one or more of the following questions, feel free to reach out to us and discuss how partnering together can completely transform your life.

You Have a Long History of Inconsistency:  
You start a workout regimen for a few weeks and then stop or start a diet but quit it by the end of the day. According to Consumer Reports, only 7% of people will exercise on their own for a year without giving up.

Lack of Knowledge of Exercise and Nutrition:

  • Unsure of proper form when it comes to exercise
  • Know everything about diets; have read a million books and been on every diet but fall short when it comes to the implementation and follow through
  • Think you know all there is to know but it’s all based on false information, trends, fads, or shortcuts.


You’re Trying to Prevent or Combat Health Issues:

You may currently have or have a family history of Hypertension, Diabetes, or other Hypo-kinetic diseases. According to an article by Gretchen Reynolds in The New York Times, “having unhealthy cholesterol numbers, elevated blood pressure or an expanding waistline substantially increases your chances of developing heart disease. But an encouraging new study finds that exercise may slash that risk…”

  1. You Have Problems with Activities of Daily Life (ADLs): For example: playing with your kids tires you out immediately, you struggle with traveling, or walking through the mall. If you’ve ever broken out in a sweat from taking a flight of stairs, then it’s time to rethink your exercise routine.
  2. You Want to Save Time and Money: Trying to figure it out on your own can be inefficient and time consuming. Hiring a trainer can be a shortcut to success. Forget trial and error, we know exactly what works and what doesn’t.
  3. You Want to Create an Edge in your Life: Hiring a professional personal trainer can make you a more organized person who becomes accountable for their decisions. As one of our clients said, “Daniel was able to help us establish realistic, measurable, and challenging goals for our individual fitness levels. And as we are meeting those goals, he is encouraging us to set new and more challenging goals.”
If you feel that one or more of these scenarios describes you, then don’t wait, and reach out to us today!
Working with an professional personal trainer in Alexandria,Arlington,Fairfax and Washington DC will be your best decision investing in your health and the future of the quality of your life.
By: Daniel Yakupka
fit for life fitness dc

What to Expect From Your First Fit for Life Fitness In-Home Personal Training Session

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1. Instead of simply “working you out” we will take the opportunity to teach you how to properly perform each exercise. We will also teach you the purpose of each exercise, the benefits, what muscles are being worked, and the common mistakes people make. We give you the tools you need to develop healthy habits for a lifetime.


2. You will complete your first session feeling significantly more confident and knowledgeable.

Many rookie trainers out there want to show you how sore they can make you the first session. They believe that soreness translates to how good of a trainer they are. This is not only untrue, it is unfair to you. You are capable of more than you think, but you don’t have to wake up the next day feeling strained to know you accomplished something. During your first session with us we are focused on learning about you: your current fitness level, your strengths, and your deficiencies. This way we can accurately tailor our workout program to your specific fitness level.


3. We will get to know each other.

Our clients aren’t just clients.They are a part of the Fit for Life Fitness family.

Undoing years, even decades, of unhealthy habits is not easy and can be virtually impossible for most people to do alone. However, we have found that with our client-coach relationship, anything is possible. Most professional trainers can put their clients through an effective exercise routine. Our clients want and need more than that. They want a coach, a mentor. They want someone to learn what’s important to them, their goals, and also their pain-points. They want a coach that knows exactly how to reach their heart and effectively motivate them in order to facilitate lasting behavioral change.


4. We will discuss the game plan.

One of the most difficult parts of maintaining a healthy lifestyle is keeping on track with your fitness and nutrition goals. We see most clients 2-3 times a week, so for the time in between sessions, we develop a game plan to ensure that our clients can easily maintain their goals and not fall off track. We will develop a fitness and nutrition action plan and check in points. This way you are on track every day of the week!

Ready to take control of your health and fitness?

Partner with us to get expert coaching, support and accountability in Alexandria,Arlington,Fairfax Counties and Washington DC.