See our Calendar for class schedules and click HERE to receive more information on classes you’re interested in.


Whole body workout from head to toe. Isometric movements of pulsing motion to tone & sculpt muscles while being kind to the joints. Improve posture, core, flexibility, strength and slim your body. No experience needed and all ages welcome.




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Combining the toning benefits of Pilates with the Flexibility advantages of Yoga, PiYo will give you a challenging and complete full-body workout. Unlike Pilates and yoga that focus on long intense poses or micro core movements, PiYo speeds everything up and introduces you to dynamic flowing sequences at an increased pace to burn maximum calories.

With every action-packed PiYo session, you can burn excess fat and sculpt and define your entire body, as you minimize the aches and pains that can come along with high-impact workouts.


Pilates with Bands


By incorporating resistance bands, you engage more muscle fibers and improve form. This will make every movement more challenging and increase the overall effectiveness of the workout No experience required and any age group can perform the exercises.





Awesome Abs & Stretch

This class is a great workout for core stabilization and body awareness. Fine tune your inner energy through body specific movements. Results from this class include abdominal strength, muscular flexibility and enhanced breath control. It also offers great prevention from injuries.



Body Sculpting

body_sculpting-imgBody Conditioning is a non-impact, toning class which integrates light weights, body bars, exercise balls and bands to strengthen and shape all the major muscle groups in your body. It includes upper body strengthening, lower body toning and an abdominal workout.

This class is designed for all levels from beginner to advanced.





Keep you body guessing with different combinations of a variety of workouts . Cardio, strength, endurance , core, balance and fun are all included.




Cardio Kickboxing

A combination of aerobics and boxing. This intense, total body workout can help improve your strength, cardiovascular health, flexibility, coordination and balance all while having fun and kicking butt. This class can serve as an excellent alternative to an otherwise boring treadmill or elliptical workout.


Dance Aerobics

Dancing can be a fun and effective way to burn some calories in a safe environment with minimal impact.

Zumba is a fun class that incorporates hip-hop, soca, samba, salso, meregue, mambo and martial arts. 







Glide Fit

Glide your way through this low impact cardio and toning based class. Every exercise is performed with Gliding discs which allow you exercise without even picking up your legs. The discs allow movements that would not otherwise be possible and help challenge your core, balance and stability.FullSizeRender (1)

  • Improves stability and balance
  • Core is constantly engaged
  • Sculpt your entire body
  • Non-Impact
  • no experience required





Cycle Combo


A creative way to spin. Slight small movements and shifts are rhythmically added to the normal cycle class which includes 45 minutes of a complete cardio ride!







Gentle Hatha Yoga: Gentle Hatha Yoga classes will focus on learning traditional asanas (postures), Yogic breathing; awakening mindfulness.  Emphasis is placed on held poses, centering with alignment, flexibility, improving balance, core and concentration. Gentle Hatha Yoga is classical yoga based & influenced by Iyengar Yoga. In each class, props such as blocks & straps will be used to help the practitioner to accommodate body limitations and to go deeper into the asanas.

Post-Rehab Yoga: In Post-Rehab Yoga, the Hatha Yoga techniques and a variety of sequences will be explored to activate and align deep structures of our body to neutral positions and in relation with gravity. Meditative Yoga poses can reduce inflammation– the body’s way of reacting to injury or irritation. That’s important because inflammation is associated with chronic diseases including heart disease, diabetes, and arthritis. In Post-Rehab Yoga, sequences will be designed to address specifically high blood pressure, heart health, diabetes, arthritis, insomnia, hip replacement, knee injury and Spine related issues.

Gentle Vinyasa Flow: Gentle Vinyasa Flow evolves from Hatha yoga. Sequences are designed to interweave each asana (posture) along with each breath.  Focus is on integrating intention, breath, movements, awareness of your inner body, alignment, strength and flexibility.

Vinyasa Flow (Influenced by Prana Flow): Prana Flow is an energetic, creative, full spectrum approach to embodying the flow of yoga cultivated by Shiva Rea.  Practitioners learn classical and innovative approaches to Vinyasa Yoga through creative fluid sequences of asana drawn from Kishnamacharya’s teachings. Creative sequences are linked together through the breathwave. Each class is well rounded by following the mandala of the body and asanas – to create whole body transformation of strength and fluidity, circulation and centering.






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Events Calendar
« February 2018 » loading...
Sat 24


February 24 @ 9:00 am - 10:00 am
Sat 24


February 24 @ 10:15 am - 11:15 am
Sun 25

“Enjoy the Ride” – Spin Class

February 25 @ 9:00 am - 10:00 am
Sun 25


February 25 @ 10:00 am - 11:00 am
Sun 25

Tai Chi

February 25 @ 11:45 am - 12:45 pm

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J.J's Metabolic Bootcamp!

February 10, 2018, 10:15am - April 14, 2018, 11:15am

JJ's Bootcamp! What is it? I circuit designed to help you maximize fat loss during your workout. Who can do it? Anyone. I have progressions and regressions for all exercises. What should you bring? Yourself and a friend! Looking forward to sweating with you! See you on Saturday! JJ

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#Transformationtuesday from your Fitness Manager!

Hi! If I have not gotten the chance to meet you, My name is Jennifer Frogale but everyone calls me JJ! I am a NASM Certified Personal Trainer, a graduate of the National Personal Training Institute and am excited to have joined the Elite Team as Fitness Manager, and Personal Trainer.

I have been training, instructing group fitness classes and managing at Gold’s Gym in Herndon for the last 2.5 years. Before that I ran an outdoor bootcamp and worked in Catering for years. I love coffee, gardening, and helping people. I have two wonderful daughters (that you will see around sometimes).

I got into the fitness through a personal transformation that I’d like to share with you.

I grew up playing sports and was always very active until Pregnancy. After my first daughter was born I was 100lbs overweight and inactive. I knew I had to do something different so I focussed on eating less and started walking and doing exercise tapes at home. I lost 70lbs in a year. When I found out I was pregnant with my youngest I was 30lbs overweight and gave up on exercise. I gave birth to my daughter, on high blood pressure medicine weighing 280lbs.
I spent the next year overeating, wishing I could lose weight. I saw a picture of myself at a family party around my daughters first birthday and could not believe that was me. I went into a gym that next morning and asked for help.

I worked with a trainer at that gym for 1.5 years and over that time I was able to lose 90lbs, got off high blood pressure medication, am no longer pre- diabetic and feel great! All while falling in love with lifting weights. I can’t imagine anything better then spending the rest of my life helping other live better.

I have helped hundreds of people reach fitness goals, from passing a physical test to become a firefighter, to working with a 9 year old with developmental delays increase her vertical leap from 2 inches to 18 inches (among many other amazing milestones). I’ve helped a few people lose over 90lbs and I have gotten many ready for the beach or other special events. I helped a 70 year old man increase his bench press by 50% and a woman fix her abdominal separation after child birth.

If you have a goal or want to set one, contact me. I would love to get you started on a program that will work for you. My cards are at the front desk! Come on in and give me a shout, i’ll get you set up for an assessment.

Yours in health,

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