News | The Line Method

February 23, 2024

Are you starting on your fitness goals and feeling overwhelmed? Or have you reached a plateau and not seen any improvements? It might be time to work with a personal trainer.

People of all ages and fitness levels will gain benefits from having a personal trainer. Many professional athletes got where they are today thanks to their trainers. If a personal trainer like Aaron Williamson can whip The Rock into shape, think of what they can do for you.

What is a Personal Trainer?

A personal trainer is someone trained to help people reach their fitness goals. These professionals are well-trained to develop personalized workout plans. They help their clients go through their exercise routines. They can also offer tips on general health and nutrition issues.

You can hire a personal trainer for one-on-one training. They can also train small groups or help with corporate wellness programs. You can find these professionals working in fitness centers and gyms. Many trainers have their health clubs or are independent contractors.

There are many kinds of personal trainers. There are fitness trainers and competition trainers. Many athletes work with strength and conditioning trainers. Yoga and Pilates instructors are also personal trainers. So are nutrition coaches and rehabilitation trainers.

Why Do You Need a Personal Trainer?

Many people are working with a personal trainer nowadays. These trainers work with athletes, celebrities, and models. But they’re trained to work with people from all walks of life. They also don’t discriminate on fitness levels.

It’s good to have a one-on-one session with a fitness pro. But there’s also the cost to consider. It’s a good investment in the long run though. There are many reasons why you need a personal trainer.

They’ll Tell You Where to Start

Starting a fitness regimen or going to the gym is overwhelming. Most of us don’t know where to start. A personal trainer will teach you the basics. They can design a complete workout program for you. They’ll base it on the FITT principle. This stands for frequency, intensity, and the type of experience you want or need.

Your trainer will choose activities that work with your body. They’ll consider your schedule and the equipment on hand. They’ll show you how to choose and do the exercises. They’ll go over the sets and repetitions with you. Your trainer will teach you how to make the most of your exercise period without overdoing it.

You Get a Workout Buddy

Going to the gym as your New Year’s resolution has become a running joke. Gym memberships go up in January as people go on a fitness kick. 50% of new gym members will quit within six months. It’s because working out alone can be boring! Experts say it’s better to have a workout buddy. Your personal trainer will be that buddy.

Your trainer will also keep you accountable. They will remind you of your fitness goals. They’ll also keep you motivated. And if push comes to shove, they’re willing to do the shoving needed for you to succeed.

They’ll Push You Past the Plateau

You’ve been very good at doing your workouts. So why can’t you see any improvement? It could be because you’ve hit the dreaded workout plateau. This is the stage when your body becomes used to your workout routine. This results in your progress levels steadying.

A personal fitness trainer can help you push past this. They do this by mixing up your exercise regimen. They’ll have you try a new workout or use different equipment. They can also develop a personalized program for specific goals. For instance, your workout for the week is for weight loss. But next week the focus is on strength training. This ensures you don’t get bored. Your body is also challenged and you keep seeing results.

Before You Go

Get a good start on your fitness goals with The Line Method. We’re among the top fitness trainers in Washington. We know a movement approach is perfect for reaching your fitness goals. Our trainers have years of training and experience under their belts. They’ll guide you every step of the way. We specialize in in-studio private lessons. We also offer partner workouts. Our corporate wellness programs are among the best. Give us a call at 202-240-8104. You can also reach us here.

February 16, 2024

Many people start the year on a positive note. It’s why millions make resolutions and plans. The new year provides a clean slate for many.

One survey found the most common goals for the year revolve around improving oneself. Millions want to work on their fitness and mental health. But it’s also the sad truth that many will give up on their resolutions. Most won’t even last three months.

Many people sign up for personal training in the hopes they’ll stick to their resolution. After all, it’s a great way to get individual attention. Your trainer will also tailor your exercise regimen to fit your goals. But personal training can be a tad expensive. That could put a damper on your resolve.

Small group workshops might be a better approach. It’s akin to personal training. But instead of one trainer focusing on a single client, they’ll work with a group. These can range from three to eight people in a group. Most gyms or trainers limit the group to eight at the most. It’s a manageable number that allows the trainer to build connections with everyone. It also allows them to give each member the proper attention to their form.

Small group workshops are different from conventional exercise classes. Trainers in this type of training don’t take part in the class. They act as a personalized instructor for each member. These workshops have a specific focus. For example, the class is training for a Spartan competition. Members also have to make a long-term commitment. Classes last an average of 4 to 6 weeks. Some even run for 10 weeks.

Small group training workshops have grown in popularity. Many prefer it because of the benefits it provides. Here’s why it could be a good fit for you.

The Camaraderie Makes It Fun

Working out is more fun if you’re doing it with other people. It’s why many exercise gurus advocate a buddy system. Being in a small exercise group gives you the chance to feed off each other’s energy and enthusiasm. Some friendly banter and competition will also make the workout more fun. It can also help keep everyone’s motivation high.

It Keeps Prices Down

Working with a personal trainer can be pricey. Especially if you want to work with someone experienced or well-known. A group training class is more affordable. Instead of paying $60 to $120 an hour, you might only need to shell out $15 to $45 for one session. It’s because you’re splitting the cost of a trainer. You’re not splitting the trainer’s attention though. You’ll still get that connection and individualized attention.

You Get That Personal Touch

People at gyms have various fitness levels. Some are beginners while others are already seeing the results of their hard work. Some have hit their goals and are working on maintaining them. Each member will see different results when they use the standard equipment. Group exercise classes will also be generic. They are also handled by different instructors per week.  This can limit a person’s progress.

Small group workshops are different.  Members have the same coach for the duration of the program. They will all receive a personalized plan. These are all tailored to the member’s fitness level and dietary needs. The class is also designed for a particular goal. This helps members become the best versions of themselves.

You Enjoy the Support and Advice of Members

A decent personal trainer will draw on their knowledge and expertise to help you. But do not discount the support and advice that you can get from your group’s members. You can also learn a lot from them.

Your peers would also have gone through other training programs under other trainers. You can talk to them about the challenges you’ve faced and how you overcame them. They’ll also do the same for you. Every member will enjoy supporting and advising each other. It’s a win all around.

Jumpstart Your Fitness

You can finally achieve fitness success with The Line Method. We’re the premier fitness trainers in the state of Washington. Our team believes a movement approach is the best way to reach your exercise goals. A personal trainer will create a workout plan that fits you. They will guide you every step of the way. We also offer partner workouts and in studio private lessons. We’ve also offered corporate wellness programs to countless companies. Drop us a line here or at  You can also call us at 202-240-8104 for a complimentary consultation.

January 23, 2024

The start of the year often finds people thinking about their health and fitness levels. You have two options if you find yourself in this situation. One is to pay for a gym membership. The other is to work with a personal trainer or go to a private exercise studio.

Gyms and private fitness studios offer the same thing. They provide top-notch facilities. These spaces have all the equipment and amenities you’ll need for your workout.

The challenge is maintaining consistency. About 40% of Americans make resolutions every New Year. Most of them vow to hit the gym.  Many will quit by May for various reasons. You need to change your strategy if you want to keep your resolution. You should consider taking in studio private sessions.

Many franchise gyms have personal trainers on call. There are also boutique gyms that specialize in one-on-one training. There are benefits to doing in studio private sessions regardless of your gym status.

A Workout Plan That’s Tailored to You

You can find countless exercise regimens on Google. There will be TikTok exercise guides appearing on your feed every hour or so. They might look easy and effective. It doesn’t mean it’s the best workout for you.

A personal trainer will come up with an exercise plan. They’ll do this before starting in studio private sessions with you. They’re trained to notice your body’s quirks. For example, you have trouble making a fist with your right hand. You don’t notice it nor the things you do to compensate for this weakness. But your trainer does and they’ll include exercises to address this issue. This will make you stronger all around.

It Keeps You Motivated

Partner workouts in a private setting can keep you motivated. First, there’s less chance that you’ll skip your session. It’s because you know someone is waiting for you. Second, you have your trainer’s undivided attention. They’ll put all their focus and energy on you. They’ll push you to break your self-imposed barriers. It doesn’t matter if these roadblocks come in the form of technique or countless repetitions.

In-house private sessions also highlight your progression. You can see the improvements you made. This will keep you motivated and push you to continue.

You’ll Work with the Best

Personal trainers have relevant training and experience. A good fitness studio only employs certified trainers. These experts often have various accreditations. Each one will have the knowledge to guide you. They will teach you the correct form of the exercise. They can explain what each exercise does to your body. They will also guide you so your form is perfect. This ensures that you get the most out of the activity.

Personal trainers also adapt to meet their client’s needs. They can tweak their personalities and style of teaching to give you what you need. For example, some people do better when someone is shouting instructions at them. Others want someone cheering them on. Some prefer quiet encouragement.

The Convenience is a Big Draw

In studio private sessions are only by appointment. The client makes their schedule. You will choose the time and day to meet your trainer. It’s convenient and ensures nothing will get in the way of your exercise. You won’t become blindsided by something popping up.

Choosing your schedule also increases the odds of consistent attendance. After all, you know your schedule and the best times to exercise. This consistency will result in faster improvement.

You Can See Improvements in No Time

Consistency is key to an effective exercise regimen. Private sessions mean you and your instructor focus on one thing. And that is your fitness goal. The intensity of this focus can ramp up the speed of your improvement. Your instructor will test and refine the exercises in each session. They will find your limits and push through them. You won’t hit any plateau that stalls your progress.

Achieve Your Exercise Goals

You can find fitness success with a personal trainer and The Line Method. We’re the premier fitness trainers in Washington, DC. We always believe a movement approach ensures you reach your exercise goals. You will work with a top personal trainer. They will design a personalized workout plan for you. Our company offers in studio private lessons and partner workouts. We also offer corporate wellness programs for employees. You can set up a complimentary consultation here or at You can also call us at 202-240-8104.

December 16, 2023

How many steps did you take today? Did you do something that got your heart pumping? Give yourself a pat on the back if you took more than 6,000 or more steps. You were able to get some moderate-intensity workouts in. That’s more than what most people do.

Regular exercise is the linchpin to good health and longevity. But it’s not something that people can do every day. Data shows that only 28% of Americans meet the exercise guidelines set by the CDC. It’s a worrying trend considering the benefits of physical activity. Being active can help you manage your weight. It improves your brain health and enhances your ability to do various activities. It also strengthens your muscles and reduces the risk of disease.

Most fitness trainers recommend cardio exercises. Or any activity that will get one’s breathing and heart rate up.

Understanding Cardiovascular Exercise

Cardio is any exercise that elevates your heart rate until it reaches one’s target heart rate zone. You’ll burn a lot of calories and fat when you reach this zone. Cardio is also referred to as aerobic exercise. The most popular cardio exercises are cycling, swimming, and walking. Fitness experts consider cleaning the house as a form of cardio as well. Who would have that that mopping, vacuuming, and sweeping would also keep you healthy?

How Much Cardio Per Week Should You Do?

The CDC recommends adults do 150 minutes of moderate-intensity activities every week. That’s the baseline people 18 years old and older should aim for. But the more minutes of cardio you get in, the better. People pressed for time should get at least 75 minutes of high-intensity exercise. A combination of the two is also good.

The WHO said you need to do 10 minutes of your chosen cardio exercise to see the benefits. It’s also a good idea to do moderate to high-intensity strengthening exercises two days a week. This can be any weight training or resistance exercise.

Children have different cardio requirements though. Children from three to five years old must have plenty of physical activities every day. Children six to seventeen must have at least an hour of cardio exercise per day. The activity should fall between moderate to high intensity. They should also do some vigorous activities three days a week. They should also have weight-bearing activities several days a week as well. The latter will help make their bones and muscles stronger.

 How to Get Started on Cardio

One in five teenagers and adults get enough cardiovascular exercise per week. Don’t worry if you’re one of those who don’t do enough cardio. It’s not hard to get started.

  • Look for a heart rate tracker. You need to know your heart rate before you start any exercise. So get a good heart rate watch to check yourself. Ask your doctor for your recommended heart rate range. You need to know what the safe limits are. Going too high can put a lot of stress on your heart.
  • Determine your goals. You need something to work towards. Make sure your exercise goal is realistic. Training to run a marathon is too much for a beginner. You’re only setting yourself up to fail. It’s better to start small. For example, aim for walking 30 minutes a day. Then go up to 45 minutes after a week or a month.
  • Pick an activity you like. You’ll have an easier time sticking to an exercise if it’s something you enjoy doing. It should also complement your lifestyle and schedule. A cardio exercise can be anything. Running and dancing are good examples. So is jumping rope or riding a bicycle. You don’t need to stick to one exercise either. Do a variety of activities to motivate yourself.

One Last Thing

Keeping fit doesn’t have to be a chore. Try The Line Method and see how much fun exercise can be. We offer a multi-disciplinary approach to fitness. We incorporate elements of Pilates and mobility training. We tailor your training to fit your needs. We guarantee that your fitness experience will elevate your mind and body connection. It will also improve your mobility and flexibility. We specialize in small group sessions and partner workouts. We also offer corporate wellness programs.  Why not call us at 202-240-8104 and let’s talk about what you need? You can also reach us here or at

November 30, 2023

Constant movement is the key to good physical and mental health. Humans are born to move, so staying active not only keeps us in good shape but also improves our mood.

Experts say people should do either 75 minutes of intense physical activity or 150 minutes of moderate-intensity exercises a week. People often get busy with work or their families and find it difficult to get to a gym.

The good news is you don’t need to go out to stay fit, though. There are numerous exercises you can do at home that only need your body weight. Other activities, however, might require you to invest a little in equipment. But there’s no denying the result will be worth it. Here are some of the best ways to stay active at home:


Yoga is one of the best exercises you can do at home. It doesn’t require a lot of space. You probably take up more space when you’re sleeping. You also don’t need any equipment. While a yoga mat is a good investment, you don’t need it to do the exercise. A thick towel or sheet is enough.

Anyone can do yoga, regardless of age, gender, and body type. Doing yoga every day is an effective method of burning calories and fat. Yoga uses all of your body’s muscles, and the asanas will get you sweating in minutes. You can burn about 400 calories doing Hatha Yoga for an hour. Yoga can also tone your body and make it stronger. It does wonders for your mental health as well. Focusing on your breathing makes you calm and relaxed.


Calisthenics is one of the exercises you can do at home. It uses the individual’s body weight and trains the major muscle groups.  Some examples of calisthenics are crunches, squats, planks, and pull-ups.

You don’t need a fancy workout routine here. One routine can consist of a bridge, chair squat, knee pushup, stationary lunge, forearm plank, and a bird dog. You can do two sets of 10 to 15 reps for each exercise. Give yourself a minute of rest between moves.

Calisthenics is for everyone, even those with comorbidities. Studies indicated that doing calisthenics can prevent the decrease of skeletal muscle volume among those with type 2 diabetes. People with chronic obstructive pulmonary disease (COPD) saw their respiratory muscles get stronger. Calisthenics can improve your posture as well.

Jump Rope

Jumping rope is another activity you should try. It’s one heck of a calorie burner.  A 30-minute stint at jumping rope will burn 340 calories. You have to run a mile in eight minutes to match that.

Jump rope only needs one piece of equipment you can purchase for less than $20. You also don’t need a large area. A 4×6 foot area and 10 inches of clear space above your head are enough to have fun and keep healthy. But make sure you choose the exercise surface carefully. Don’t jump on asphalt, carpet, concrete, or grass. An exercise mat or wood floor is better.

Strength Training

If you want to burn calories, boost your metabolism, and build lean muscle mass, strength training is the way to go. Also called resistance training or weight training, it’s a critical component of any fitness routine. A session that runs for 30 to 45 minutes long two to three times a week will show results quickly.

These exercises force you to move your body against certain types of resistance, like free weights (ex. dumbbells) or resistance bands. If you have money and space to spare, resistance machines will be a good investment. However, you can still do strength training even without the equipment.

You can use several items at home as substitutes for dumbbells, resistance bands, or cable machines. For instance, a towel works well as a slider, while laundry detergent bottles or milk jugs work as a kettlebell. You can also utilize a chair when doing a tricep dip or the stairs as a cardio machine.

There’s a myriad of exercises you can do at home. Aside from the health benefits, it saves time since there’s no need to travel to the gym or wait for a machine. You don’t need expensive equipment to burn fat. You can also work out anytime and in the privacy of your home. The fact that you’ll be safe from COVID-19 is a big bonus.

Get Healthy

Staying healthy in the comfort of your home is easy with The Line Method. We are a family-owned business dedicated to helping people achieve their fitness goals. Our rowing coaches are the best in the industry and will guide you whether you’re in our group class or participating remotely. You can call us at 202-318-8801  or email us at and let’s get started.

October 12, 2023

Many people think of Yoga and Pilates as one and the same. The confusion isn’t surprising. Pilates isn’t a popular activity. Most gym goers would go for weight lifting or spin classes.

Those who are familiar with Yoga might also be aware of how similar it is to Pilates. They’re both low-impact exercises. They also put more emphasis on movements. You can also do both on an exercise mat. But the two exercises are different on a fundamental level though.

What is clear is both provide untold benefits. But which one is better for you? You should start by understanding what these exercises are and how they differ. Only then can you make a decision.

What is the Difference Between Pilates and Yoga?

You won’t be able to appreciate the difference between Pilates and Yoga if you don’t know what they are.

Yoga is an ancient spiritual practice that emerged in India. It’s ancient as it was reportedly developed over 5,000 years ago. It uses physical poses and combines them with breathing techniques. The poses are also called asanas while the breathing movements are pranayama. You do an asana and hold it for several seconds. You’ll be focusing on your pranayama while you do this.

Pilates is a more recent development. It was an invention of Joseph Pilates. He developed it during World War I. Like Yoga, the exercise will have you moving into a specific position. You’ll need to stabilize your core first. Then you’ll challenge your core instead of holding the pose. You do this by moving through several range-of-motion exercises.

Both exercises have become more popular over the years. Yoga boasts 300 million practitioners around the globe. Yoga and Pilates are effective exercises that focus on the mind-body connection. While Yoga is about fluid movements, Pilates is all about precise control. It’s also done with several pieces of equipment. You’ll need a mat, benches, and reformers. Yoga is simpler though. You don’t need specialized equipment. But you do need a mat. Some classes even use bolsters, blocks, or blankets.

Which One is Harder?

Many people would say that Pilates is harder than Yoga. Pilates is the more intense workout of the two. It burns calories faster. Pilates practitioners would see the results of their hard work sooner.

There’s no definitive answer to the question of which exercise is harder. It’s because people have different definitions of what a “harder” workout entails. The intensity of the classes or workouts also depends on several factors. Your fitness level is one factor. The level of the class is another.

Which is Better?

Both Yoga and Pilates are great for your physical and mental health. It’s why people often have a hard time choosing between the two. But why pick one over the other? You can incorporate a bit of Yoga in your Pilates class.

That said, there are some situations where Yoga might be better than Pilates. For example, Yoga is a good choice for someone trying to manage their anxiety or depression. It’s because Yoga focuses on body and mind. The breathing exercises alone can help you relax. But when it comes to losing weight, Pilates is the better choice. This is due to the apparatus you’ll use. Most of these incorporate cardio in the poses. This lets you burn off more calories.

You should also consider your goal when choosing between the two. Pilates is the better option if your goal is to increase your strength. It’s also a good choice for those working on their flexibility. Yoga is best if you’re aiming to improve your health.

There are also some misconceptions about which one is more suitable to one’s gender. Both Yoga and Pilates are appropriate for men and women. But some men feel they’re not flexible enough for Yoga. The bottom line is both exercises are effective. You’re the only one who can tell which is more effective for you.

Building a Body That Lasts

You can move and feel better with The Line Method will show you how. We’re one of the top boutique training studios in Washington DC. We’re movement instructors who can blend different methods and approaches. We also believe a holistic approach to fitness is better. Our team will guide you as you build your strength and mobility. You can work with a personal trainer if you want. We also offer partner workouts and classes. Call us at 202-318-8801. You can also send us a message here.

September 29, 2023

Meditation is a big part of many spiritual traditions in Asia. The practice began to pique Western interest in the 20th century. It was often associated with people looking for spiritual enlightenment. As the stress levels of society increase, so does the number of people meditating. Now there are around 200 to 500 million people who meditate around the world. One survey showed that 14% of adults in the US have meditated.

The basic principle of meditation is a simple one. But it’s not easy to practice. Some people have the focus and will to concentrate for an extended period. Others might need a little push. This is where guided meditation comes in.

Understanding the Process

What is guided meditation? It’s a style of meditation where an experienced instructor walks you through the process. You can do this in person. You can also use a video or audio. It’s an ideal method for those new to meditation. You want an expert to guide you through the steps of the meditation practice.

The instructor often starts off with an explanation of the mind’s dynamics. They’ll then explain how your mind could behave while you’re meditating. This is what they call the approach. The instructor will then explain how you can practice it. They will do this by expounding on various meditation techniques. The last thing the instructor explains is how to integrate them into your everyday life.

Finding a guide to help you meditate is easier now. There are countless instructional apps that offer guided meditations. You can also search online for guided meditation classes. You can join a group class or opt for some one-on-one instruction. There might even be meditation groups near you that you can join. Spending time with like-minded people can keep you on track with your meditation.

Embracing the Process

Meditation can give you the healthy and happy life that you aspire to. The practice has helped millions and it can do the same for you. Here are some reasons you should embrace this process.

  • Help Cope with Stress

Many people use meditation to help them cope with stress. We all know the havoc stress can play on our health. High levels of the stress hormone cortisol can weaken our immune system. Guided meditation can help lower blood pressure. It can also reduce the body’s resting heart rate. Doing this on a regular basis can result in a smaller stress response.

  • Manage Anxiety Better

There are around 40 million Americans who suffer anxiety every year. It’s not a welcome feeling as it can cause various health problems. It’s fortunate there are now guided meditations that focus on anxiety. It works too. One study showed people who did meditation classes had less panic attacks. They also have fewer feelings of anxiety. People who use audio meditation recordings enjoyed the same benefits.

  • Process Emotions Like a Champ

We all experience our fair share of big emotions but sometimes we don’t process them well. When this happens, these emotions might feel more intense or negative. A guided meditation class or app can help you process your emotions the proper way.

People who meditate often have a better handle on their emotions. They react with less emotional intensity to stimuli. Especially negative ones. One study even found that mindfulness developed through meditation reduces the startle reflex. You become calmer and less jumpy.

Start your meditation journey on the right foot with guided meditations. They can be what you need to keep your mind and body healthy. You can use an instructional app or sign up for a class. Your personal trainer will make sure you reap all the benefits of this practice.

Work with Washington’s Top Trainers

Personal training has become even better with The Line Method. We’re the best trainers in Washington, DC. We use a movement approach to help you hit your goals. A top personal trainer will work with you to develop a customized workout plan. This can include Pilates, weights, and stretching. We offer in-studio private lessons and partner workouts. We guarantee our corporate wellness programs will keep employees healthy and motivated. Schedule a complimentary consultation here and let’s talk about what you need. You can also email us at

August 25, 2023

To eat or not to eat. That’s a question many people ponder before they exercise. Most trainers are also asked about whether it’s better to exercise on an empty stomach. There have been reports that doing fasted cardio could lead to faster weight loss.

Its rising popularity among celebrities has more people wondering about it. The Witcher’s Henry Cavill swears by it. So does Jennifer Lopez. She learned about it from her personal trainer. But like every workout or diet, it’s best if you have all the information first before diving in. So what is fasted cardio? This post will give you the lowdown.

Working Out on an Empty Stomach

What is fasted cardio? The simplest explanation is it’s a cardio workout on an empty stomach. It’s something that most of us have done one way or another. Have you ever gone jogging before breakfast? That’s a good example of fasted cardio.

Fasted cardio isn’t limited to working out before breakfast though. There are some people who do this later in the day. Especially if they do intermittent fasting.

This type of workout is popular among those who want to drop some pounds. The idea is to tap into the body’s glycogen stores. Glycogen is how our body stores carbohydrates. This is what we use for energy when doing high-intensity exercises. It’s also what fuels our brains.

Our muscle tissues and liver are almost depleted of glycogen when we’re in a fasted state. Working out during this period will reportedly burn the body’s reserved fat.

Fasted cardio is also safe for those who are quite healthy. Of course, those with pre-existing conditions should check with their doctors first. Pregnant women should also refrain from doing this workout.

Possible Advantages of Fasted Cardio

Every workout affects individuals in distinct ways. This is because of various factors, like your body type and age. Your genes and activity level also have an impact. It’s why some people lose weight fast while others have to work harder to see some changes.

It’s the same with fasted cardio. Your body will react to it in different ways. There are advantages to doing this workout though.

  • It Could Burn More Fat

Fasted cardio can be a good option if you want to burn more fat. Many fitness experts have raved about its potential for doing so. One study even showed you can burn as much as 20% more fat when doing fasted cardio.

There’s a caveat though. Fasted cardio might also increase muscle burning. It’s because the body will also use up the protein in our muscles to generate more energy. The trick is to mix up your workout and be mindful of your nutrition. You should also get enough sleep.

  • It Can Enhance Your VO2 Max

A VO2 max refers to your maximal oxygen consumption. It’s how much oxygen your body uses during strenuous exercise. The higher your VO2 max is, the better your physical performance. Fasted cardio can help enhance your VO2 max output.

  • It Complements Intermittent Fasting

Fasted cardio is a logical complement to intermittent fasting. IF is a method of eating within specific time limits. For example, many people do a 16/8 cycle. This means they only eat within an eight-hour period and then fast for 16 hours.

Intermittent fasting can help reduce body fat. And since you’re coming off a fast, it makes sense to integrate your cardio workout within this period.

The Takeaway

Fasted cardio is safe and fits any exercise regimen. You can do it on your own or integrate it with your partner workouts. But you should do it in a sensible manner. This type of workout is ideal for short or moderate-length exercise sessions. It should become integrated with other workouts, good nutrition, and enough rest.

Fitness Plans Designed for You

Everyone has their own fitness goals and The Line Method can help you achieve them. Our goal is to help you improve your well-being. We do this through education and creating the ideal workout for you. A personal trainer will work with you every step of the way. They’ll design a personalized plan that fits your goal and lifestyle. They’ll guide you during in-studio private lessons. Don’t like working out alone? Our studio also offers partner workouts. We also have corporate wellness programs to motivate employees. Schedule a complimentary consultation here or email us at

July 26, 2023

Most Americans know that good nutrition is critical. They also have an inkling about what healthy eating means. They know it’s about moderation. It’s less fried and fatty food. It’s also eating more fruits and vegetables.

It’s surprising how many people have poor nutrition. Surveys showed that 90% of Americans have a poor diet. They’re not alone though. This is a different kind of global epidemic. One study even showed that terrible diets now cause more deaths than smoking.

The problem is many people don’t seem to grasp the benefits of having good nutrition. A large number also have no idea how to achieve this.

Good nutrition entails getting all the vitamins and minerals your body needs. Why is nutrition important? Having all the necessary nutrients means you’re working at optimal levels. Good nutrition is also vital in ensuring people of all ages remain healthy. Here are other advantages good nutrition does for you.

It Helps You Manage Your Weight

A common fallacy about weight loss is that an individual has to go on a diet. The reality is simpler and more challenging. A nutritious diet is the most effective and efficient method of achieving a healthy weight. That’s an important distinction. You can look heavy but still be at a healthy weight. On the flip side, some people look thin but have severe nutrient deficiencies.

So how do you start managing your own weight? You can begin by eschewing junk food. Give more consideration to your food choices instead. Try to go for more nutritious food. You should also keep your weight within a healthy range of your body composition.

It Gives You Protection Against Chronic Illnesses

Many people are now suffering from chronic illnesses, like type-2 diabetes. Heart disease is also common. The two are often the result of poor nutrition. It’s also triggered by obesity. Type-2 diabetes is now becoming common among the younger generation. It’s a worrying trend since diabetes can lead to kidney failure. It can also cause blindness. In extreme cases many people with diabetes go through amputations of their lower extremities. 

That’s more than enough reason to focus on good nutrition. Proper nutrition can act as a safeguard against critical health issues. Eating habits are often developed in childhood. You often carry what you learn into adulthood. It’s why children should become taught to eat healthy.

It Helps Build a Strong Immune System

Our immune system is our first and best defense against diseases. But poor nutrition will compromise your immune system. It’s the usual culprit behind immunodeficiencies across the world.

You need to take care of your immune system if you want it to take care of you. This entails a suitable intake of the right vitamins and minerals. You also need proper nutrition that you can only get from a well-balanced diet. This is one that’s rich in fruits and vegetables. It’s also low-fat.

Gives Your Finances a Break

Getting sick is expensive. The doctor’s fees are nothing to laugh at, even with insurance. 75% of the money allotted to health care goes to treating diseases. But most of these illnesses can become prevented with good nutrition. You’ll be giving your finances a break if you’re more mindful of your diet.

You Can Enjoy a Longer Life

The body needs to consume food to survive. It’s the basic premise of our existence. But breaking down the nutrients in the food we eat causes stress on the body. Your body will experience more stress when you overeat. This could result in a shorter lifespan.

Research showed that 18% of deaths among Americans are due to obesity. Being overweight is causing a decline in the life expectancy of Americans. One reason is the lack of nutrients in processed food. You should reduce your intake of this kind of food. It would be better if you do your own cooking instead.

The Right Exercise for a Healthy Life

Life becomes burdensome if you have a chronic disease. Good nutrition and exercise will protect you from that. The Line Method can help you with an exercise routine. We’re a personal training studio offering a unique approach. We’ll teach you to use movement to become healthy in mind and body. Our exercises are also customized to your needs and capabilities. We have in studio private lessons and small group classes. You can choose one or both. You can set up a schedule by calling 202-714-0391 or emailing

June 16, 2023

Stress has become known as the silent killer. It’s not something you can see or touch. But its reach is vast and devastating. Stress can result in faster heart rate and breathing. It can also push your blood pressure up. It can also impact your sleep patterns and sex drive.

There’s a direct association between stress and the six top causes of death. A recent study showed that stress can cause sudden cardiac arrest and can push people to dubious coping mechanisms, like substance use. This could lead to early death.

You can’t cut stress out in your life, but you can take steps to reduce its impact. One of the best ways to do this is via meditation. This is a centuries-old practice of training your mind to focus on a single thing. Practitioners can redirect all their thoughts to that subject.

There are various types of meditation. For example, mindfulness meditation focuses on a person’s thoughts. The practitioner will focus on their breathing on an object. They do this while noting their feelings and body sensations.

What’s clear about meditative practices is they all revolve around the mind and body. Especially the integration of the two. The activity calms the mind. It also enhances one’s sense of well-being.

Meditation goes beyond calming your mind and making you aware of your feelings. So what does meditation do? Here’s an overview of what the practice can give you.

Helps You Cope with Stress

Millions of people use meditation to help control their stress levels. Countless studies have proven that meditating on a regular basis relieves stress. It improves an individual’s quality of life since the effects of stress are already lessened.

This is crucial as stress of any kind causes the cortisol levels in our bodies to go up. This stress hormone releases cytokines, which are inflammatory chemicals. Cytokines can disrupt sleep and promote anxiety. It also contributes to brain fog and fatigue.

Reduces Feelings of Anxiety

Stress and anxiety are two different things. But stressful situations can cause anxiety and vice versa. Meditation helps a person cope with anxiety. Being mindful of your breathing and your thoughts can go a long way. It helps you keep a handle on your negative emotions. Meditation also teaches you to react to anxiety in a positive way. Regardless if the feeling was because of a particular stressor.

Manages Memory Loss Due to Aging

There’s evidence linking meditation to the slowing down of age-related memory loss. Most meditation practices involve focusing on a specific aspect. This can be in the form of a mantra or mindful repetition of actions. Some people who meditate concentrate on an image in their minds.

The focus on mindfulness is integral to the practice. This helps boost one’s memory. It also helps maintain mental clarity. These can help fight off any memory loss caused by aging. Research showed people who meditate portray significant improvements in neuropsychological testing. What’s more, older people who meditate maintain excellent mental clarity.

Help Make Pain More Manageable

Many people believe pain is all in the mind. There’s some truth to that statement. How we regard pain is also connected to our minds. This can become elevated when you feel stressed.

Studies revealed meditation can help raise a person’s pain threshold. Some view it as the brain reducing the individual’s perception of pain. In short, meditation can teach you how to control pain. It doesn’t stop the pain. But you can cope with it better. You can even reduce its severity.

This benefits people who suffer from chronic pain. Their quality of life will improve. It also decreases symptoms of depression in people who are in pain.

Preserves Mental Health

Meditation can also do wonders for the state of your mental health. Many people have admitted to becoming more self-confident once they’ve started meditating. Their outlook on life also became positive. There are studies showing how regular meditation sessions lower symptoms of depression. It also lessened the negative thoughts the practitioner experiences. The end result is a more positive outlook in life.

Enjoy the Life You Have

Health is more than wealth. The Line Method can help push you down that path. We are movement instructors that will help restore your body. We do this using a holistic and sustainable approach to fitness. We’ll help you move well and feel amazing. Our clients receive personalized instruction. We also do in-studio private lessons. Call us at 202-318-8801. You can also message us at