High intensity interval training (HIIT) involves short bursts of intense exercise followed by recovery. The idea is to push your exercises from 5 seconds to 8 minutes. Recovery time is reduced 40-50% of your normal recovery period. Exercises can be: stationary bikes, treadmills, kettlebells, dumbbells and jump rope.

Nutrition basics focus on consuming a balanced diet rich in a variety of nutrient-dense foods. This includes macronutrients like carbohydrates, protein and fat, as well as micronutrients such as vitamins and minerals. We will discuss weekly how to choose and combine these nutrients to maintain good health and prevent diseases.

October is mental health month, take time to meditate or other emotional well-being tactics. Organize a mental wellness walk in person or virtual. We are excited about our mental health provider that's available via chat! Provider's name is: Jackson & Jaxson, 202-459-8733.

Rest and recovery are essential to remain consistent and development of overall fitness. Recovery can sometimes be light stretching 5-10 after a workout or an easy jog down for 3-5 mins. Rest is important for the body and mental development, 7- 8 hours of sleep is good to restore muscles. Take a day in between work-outs to let the body restore itself and repair tissue.