HBR Personal Training

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HBR Personal Training Holistic, Bodyweight & Resistance Personal Training. Move Better, Go Further
I inspire working prof The better you move, the further you go.

Changing your quality of life is possible with the right movement practices. Are you ready to take control and understand your body’s full potential? HBR Personal training’s mission is to help people live fulfilled lives through correct movement practices. Despite the ability to get some replacement parts these days the body we are born with is the one we need to keep as healthy as possible for the rest of our lives. As we get older we all need the knowledge and sometimes the help to make it last longer and stay healthier.

10/12/2026

If you never challenge yourself, how will you know what you’re capable of? 💪🔥

Growth doesn’t happen by staying comfortable. It happens when you push yourself to do something you couldn’t do before.

Whether it’s lifting a heavier weight, trying a new exercise, or showing up on a day you don’t feel motivated, every challenge is an opportunity to grow.

Here’s why challenging yourself matters:

💪 Builds Strength — Your muscles need progressive challenges to grow stronger.

🧠 Builds Mental Resilience — Overcoming challenges helps you develop confidence and determination.

🔥 Breaks Through Plateaus — Staying with the same routine can limit your progress.

🏋️ Builds Confidence — Every small victory reminds you of what you’re capable of.

💚 Creates Growth Beyond the Gym — The discipline and confidence you build through training can carry into everyday life.

Challenging yourself doesn’t mean pushing through pain or ignoring your limits. It means learning when you’re ready to take that next step.

At HBR, we believe in meeting you where you are and helping you become stronger, one challenge at a time.

👇 Ready to see what you’re capable of? Comment STRONG to learn more about our 1-on-1 personal training!

MEET COACH ALI 👋💪Meet Alireza “Ali” Aletaha, one of the coaches here at HBR Personal Training!Ali brings a unique combin...
10/12/2026

MEET COACH ALI 👋💪

Meet Alireza “Ali” Aletaha, one of the coaches here at HBR Personal Training!

Ali brings a unique combination of medical knowledge and 17+ years of training experience both overseas and in the United States. He earned his M.D. degree in Iran and is currently a doctoral student at the Virginia University of Integrative Medicine.

His philosophy is simple: movement is one of the most powerful tools we have for supporting a strong, active life.

Ali has extensive education in strength training, corrective exercise, sports nutrition, kettlebell training, TRX, orthopedic and medical exercise, and functional aging. He is also a member of the American College of Sports Medicine.

His own background includes everything from soccer and martial arts to track & field, powerlifting, and fitness, giving him a lifelong appreciation for what the human body is capable of.

Today, his mission is to combine his experience in exercise, movement, and a holistic approach to wellness to help people become stronger, stay active, and improve their quality of life.

And if you train with Ali, there’s one phrase you’ll probably hear:

“Motion is lotion. If you rest, you rust!” 🔥

That mindset fits perfectly with what we believe at HBR: keep moving, keep building strength, and keep your body capable of doing the things you love.

👇 Want to experience personalized 1-on-1 coaching? Comment STRONG to learn more.

☕ THAT 3 PM CRASH? MORE COFFEE ISN’T ALWAYS THE ANSWER!You start your morning feeling productive, but by mid-afternoon, ...
10/11/2026

☕ THAT 3 PM CRASH? MORE COFFEE ISN’T ALWAYS THE ANSWER!

You start your morning feeling productive, but by mid-afternoon, you’re exhausted, unfocused, and reaching for another cup of coffee. 😴

Sound familiar?

That afternoon energy crash might have less to do with caffeine and more to do with how you’re fueling and taking care of your body throughout the day.

⚡ Here are 5 habits that can help support your energy:

🥚 1. Prioritize Protein: Include protein with your meals to support muscle maintenance and help keep you satisfied.

💧 2. Stay Hydrated: Even mild dehydration can leave you feeling tired and sluggish.

🥗 3. Eat Balanced Meals: Combine protein, fiber-rich carbohydrates, and healthy fats for more sustained energy.

🚶 4. Get Moving: Sitting for hours can leave you feeling sluggish. Take short movement breaks throughout your workday.

😴 5. Prioritize Sleep: Your body needs quality rest to recover, perform, and maintain energy.

💪 The goal isn’t to rely on more caffeine. It’s to build habits that help you feel stronger and more energized throughout the day.

At HBR Personal Training, we focus on more than just workouts. We help you build sustainable nutrition, strength, and movement habits that support your everyday life.

🔥 Tired of feeling drained before your day is even over?

Comment “STRONG” to learn how personalized 1:1 coaching can help you build healthier habits and feel your best!

10/10/2026

Want stronger arms? Change the angle. 💪🔥

The incline seated hammer curl puts your arms in a different position than a traditional standing curl, creating a great challenge for your biceps and forearms.

💪 Builds biceps and forearm strength
🔥 Challenges the arms through a longer range of motion
🎯 Limits your ability to use momentum
🤝 Helps develop grip strength

Keep your shoulders back, control the weight, and let your arms do the work—not momentum.

Small exercise changes can create a completely different challenge.

👇 Want a strength program designed to keep you progressing? Comment STRONG to learn more about 1-on-1 training at HBR.

MEET COACH DASHAWN 👋🥊Meet Dashawn Grady, one of the coaches here at HBR Personal Training!Dashawn is passionate about he...
10/10/2026

MEET COACH DASHAWN 👋🥊

Meet Dashawn Grady, one of the coaches here at HBR Personal Training!

Dashawn is passionate about helping people become stronger, healthier, and more confident in what their bodies can do.

His connection to fitness is personal. Through his own journey, Dashawn has experienced what it takes to push past perceived limitations and work toward new physical goals. That experience shapes the way he coaches—with motivation, encouragement, and an understanding that everyone starts somewhere.

🥊 Dashawn has a particular passion for Combat Conditioning & Combat Sports, including Boxing, MMA, and Muay Thai. As an active athlete himself, he brings what he continues to learn through his own training directly into his coaching.

He also incorporates:
💪 Strength training
🔥 Calisthenics
🥊 Combat conditioning
🏋️ Functional movement
⚡ Athletic training

For Dashawn, training isn’t just about getting through a workout. It’s about challenging yourself, discovering what you’re capable of, and building habits that improve your overall quality of life.

Whether you’re looking to get stronger, improve your conditioning, or simply feel better in your body, Dashawn is ready to help you put in the work and keep progressing. 💚

👇 Ready to start working toward your goals? Comment STRONG to learn more about 1-on-1 personal training at HBR.

Balance & Stability 🔑Common Stretches for Balance• Hip flexor stretch — improves alignment and control• Hamstring stretc...
10/08/2026

Balance & Stability 🔑

Common Stretches for Balance
• Hip flexor stretch — improves alignment and control
• Hamstring stretch — helps hinge properly
• Ankle mobility — better stability from the ground up

Why We Use Single-Leg RDLs in Warm-Ups 💪
• Activates glutes and hamstrings for stronger movement
• Challenges balance and coordination early
• Reinforces proper hinge pattern before heavier lifts

Eggs have been blamed for a lot over the years—but many of the biggest myths simply aren’t true. 🥚💪Whole eggs are packed...
10/08/2026

Eggs have been blamed for a lot over the years—but many of the biggest myths simply aren’t true. 🥚💪

Whole eggs are packed with high-quality protein, vitamins, healthy fats, and nutrients that support muscle, brain, and overall health. Don’t let outdated nutrition myths keep you from enjoying one of nature’s most complete foods. (HBR Personal Training⁠)

Learn more on our blog — click link in bio.

10/08/2026

Most people over 30 make the mistake of training like they did in their twenties.

You push through nagging joint pain, jump into random high-impact circuits, and end up stiff, tired, and right back at square one.

Your body deserves love, respect, and healthy attention. When you prioritize clean movement mechanics, progressive compound strength, and adequate protein, your body responds immediately.

You do not need more exhaustion. You need the right movement practice.

Comment STRONG below and I will send you our exact framework to rebuild muscle and move pain-free without living in the gym.

Address

5845 Richmond Highway, 100
Alexandria, VA
22303

Opening Hours

Monday 6am - 6pm
Tuesday 6am - 6pm
Wednesday 6am - 6pm
Thursday 6am - 6pm
Friday 6am - 6pm

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