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Completely Fit

Completely Fit is a personal training company dedicated to helping you live to be a hundred but feel

Completely Fit is more than your average personal training company. If you are frustrated with the way you feel, your lack of motivation to exercise, or your general well-being, or if you are ready to make permanent lifelong changes, then you have found your solution. No matter what your goal, whether you suffer from chronic pain, want to improve your athletic performance, or just move and feel better, Completely Fit will create a program customized for your specific needs and goals.

02/21/2026

Want to know one of my biggest struggles as a coach?

Getting new clients to realize that crushing every single workout can actually backfire.

Not just in your results (and possibly injuries), but also in your motivation.

If you’re a woman over 50 doing all the workouts but not seeing the results you expected, this one’s especially for you.

Not that long ago, the message was: Go hard every day with HIITs, boot camps, and fasted cardio. Basically, more is better!

But here’s the truth: The real secret isn’t “owning” every workout. It’s knowing when to push AND when to back off.

This even rang true with the athletes I train.

Here’s a balanced training recipe to start with:

✅ 2–3 strength training sessions to build muscle and support your mobility
✅ Daily walks or low-intensity movement to keep the body moving without taxing it
✅ Saving high-intensity workouts for when your body feels ready (1–2 times a week)
✅ Prioritizing recovery just as much as training to keep the energy flowing

The result? Better energy, improved sleep, and more mobility… without burning out your hormones in the process.

Want more? DM me READY if you want a training plan that matches your body, your life, and your goals!

02/20/2026

Have a tight neck or forward head posture? Try this cue.

02/19/2026

When Jenna told me during her consult that she hated (and refused to) do cardio, she meant it! 😅

BUT… she thought that if she didn’t love sweating through fast-paced workouts, she’d never get stronger or see progress.

Spoiler alert: that’s not how we roll at Completely Fit!

Here’s what we did instead:

✅ Focused on strength training 3x/week with rest between sets so she could build muscle without feeling exhausted
✅ Added walks for recovery and energy—no sweaty cardio sessions required!
✅ Built meals that kept her full and balanced so she wasn’t relying on willpower or constant snacking

She’s now:

✨ Down 2 pant sizes
✨ Craving fewer afternoon snacks
✨ Actually enjoying her routine—who knew exercise could be fun?

Turns out, you don’t have to force yourself to do things you dread just to get results.

There’s always a smarter, more sustainable way, and that’s exactly what we create together.

📥 DM me the word READY if you’re ready for a routine you enjoy that still gets results!

02/18/2026

Scientists have identified more than 50 hormones in your body…

They’re the "multitaskers" behind your focus, your hunger, and even how well you recover from your workouts.

When your hormones are optimized, everything gets easier…

But when they aren’t…

You’re left dealing with constant cravings, restless nights, and that stubborn belly fat that won't seem to budge.

That’s why I made this quick healthy hormone cheat-sheet just for women over 50.

Inside you’ll find:
✅Cortisol: How to calm the "stress hormone" in 2 minutes.
✅Ghrelin & Leptin: The secret to regulating hunger and ending overeating.
✅Actionable Tips: Real-life strategies like light exposure and protein pairing

Want a copy? Comment with the word Happy and I’ll send it your way. 👉

02/17/2026

Your hormones may need a different approach right now if you’re a woman over 50 feeling worn out by workouts that used to work…

Here’s a simple, realistic weekly workout structure that supports your hormones and long-term results:

✅ 2–3 strength training sessions to build muscle and support metabolism
✅ 1 high-intensity/cardio session, only if you’re rested and recovered
✅ Daily walking, stretching, or mobility work to support recovery and reduce stress

The goal: Challenge your body, but give it time to recover. That’s when real progress happens.

💾 Save this post to reference later
🔁 Share with a friend who could benefit

📥 DM me if you’re ready for a program that helps you easily get up and down from the floor and play with your grandkids without spending hours on exhausting workouts. Send the word READY and I’ll get you the details ASAP!

02/16/2026

Happy Presidents’ Day from your friends at Completely Fit.

Leadership isn’t always flashy and loud. Sometimes it’s as simple as choosing to show up for yourself, even when no one’s watching!

We hope you find a moment today to show up for YOU!

02/16/2026

A few minutes of gentle, quiet breathing in/out through your nose, is a great way to reset your mind and body.

02/14/2026

Happy Valentine’s Day from all of us at Completely Fit! ❤️

Whether you're spending the day with loved ones, flying solo, or showing yourself some well-deserved care, we hope you take a moment to celebrate the things (and people!) that make you feel your best.

02/14/2026

If you’re a woman over 50 who wants to feel stronger, improve your endurance, and protect your heart health...

Ever wonder how your cardio fitness stacks up, even if it’s just against your own baseline?

This 3-minute step test is a simple, at-home method to measure it.

Here’s how to do the test:

🦵 Grab a 12-inch (30.5 cm) step, bench, or sturdy box
🥁 Set a metronome app to 96 beats per minute
⏱ Step to the beat for 3 minutes
→ Up with your right foot, then up with your left
→ Down with your right, then down with your left
🔁 Switch lead legs at the halfway point (90 seconds)

When time’s up, sit down immediately and:

✅ If you’re counting manually, start counting your heart rate at a pulse point for exactly 1 minute
✅ If you’re using a heart rate monitor, record your heart rate at exactly one minute after sitting down.

Then check the chart in this post to see where you land.

The lower your heart rate after exercise, the stronger your recovery response, and that’s a great sign of cardiovascular fitness.

Want to build better recovery, increase endurance, and follow workouts that actually support your heart and hormones?

📥 DM me the word READY and I’ll show you the exact plan I use with clients who want real progress without punishing workouts.

💾 Save this post to retest each month and track your progress over time
👯♀️ Tag a friend and make it a mini challenge together!

02/13/2026

In posture, movement, and exercise, align, breathe, and control. Your body will thank you.

02/12/2026

One of the most common things I hear from clients (especially women over 50 battling hormonal swings) sounds like this:

“I know being active would help me sleep better, but I’m too tired.”

It’s so frustrating.

You’re tired, so you’re less active, and then you don’t sleep well because you haven’t actually DONE much physically during the day to feel tired!

And around it goes.

If this sounds familiar, try this:

✅ A 10-minute walk after lunch to wake up your body
✅ Light stretching in the evening to ease tension
✅ Strength workouts that don’t leave you wrecked the next day—think of it as a way to build energy, not drain it!

That’s how you break the cycle.

📥 Want more specifics? DM me READY if you’re ready to reset your energy without burning yourself out!

02/11/2026

..there is growing evidence that exercise can maintain cognitive and brain plasticity well into old age.

Address

13409 Sam Hill Cir
Mount Airy, MD
21771

Opening Hours

Monday	5am - 4pm
Tuesday	5am - 4pm
Wednesday	5am - 4pm
Thursday	5am - 4pm
Friday	5am - 4pm

Telephone

+12404462118

Website

http://www.completely-fit.com/

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Our Story

"Can you remember that time in your life when you felt invincible, like you could do anything? Can you picture that time? Well we help you feel like that again. We help people move better and feel better. We create specialized programs to help busy people like yourself, stay energetic, so you can look, feel and move better! We will create a custom program that helps you feel like your 21 again. To do that our first step will be a complete physical assessment and client history, and with that picture in mind we will design a unique program that is geared to helping you become stronger, fitter and healthier."