Saturday AM Fitness Boot Camp @ National Cathedral


Sign Up for the Boot Camp

I am a huge believer in emphasizing the importance of working with the mind and body in an integrative manner—-not as two separate elements.  I believe you can shift any element of a negative cycle and cause the human system to move in a positive direction.  Staying positive, pushing yourself outside of your comfort zone, and embracing the power of group exercise is an excellent way to set yourself up for more happiness and growth in your life.


When and where do you all meet?

We meet outside at the Pilgrim Stairs on the grounds of the National Cathedral from March 1st until December 31st at 8 am on Saturday’s.  If you are interested in learning about our small group training on the weekdays (2x per wk with a 6:00 am-6:20 am start time), please email me at   Parking is conveniently available adjacent to the Pilgrim Stairs during all sessions.

Who is in the group?

There is a wide array of age ranges in our group from 30 years old to 60 of all different fitness levels.  We welcome anyone, regardless of your age or fitness level.  A discounted fee is given to Cathedral Court Residents and faculty members from St. Alban’s and National Cathedral School.  Discounts are also given to couples who train together. The first initial session is FREE.  For more information on rates, please call me at 202-875-1495 and we can discuss that during the free 15 minute initial consultation.

What is the workout like?

It’s  pretty high-paced, but don’t be intimidated!  Do what you can do and we will encourage you along the way as you progress. The exercises that are chosen are ones that work multiple muscle groups and put you at minimal risk for injury.  Form is emphasized.

In short, there is a lot of running stairs, band resistance exercises, as well as challenging body weight exercises and other interesting cardio intervals.  There is also an emphasis on core, and we know that the key to burning fat is strength training plus intervals….. So that’s our overall formula.  We make sure to keep moving at all times, but we also make sure to joke around, too!!  We have “workout tunes” on my magic box going at all times to keep things upbeat.

The workout is 50 minutes on the weekdays (small group training) and 60 minutes (boot camp) on Saturday’s!

What makes your boot camp unique?

  1. We have a relaxed atmosphere but we still put in the work.  We are welcoming and non-judgmental.   We also meet up 2 or 3 times per year to have a potluck dinner at one of the member’s homes.  It’s a good way to get to know each other outside of the sessions.  It only increases the energy and power of group exercise.
  2. The National Cathedral is an amazing location for the boot camp.  You really can’t get much better.
  3. Ryan Long has 10 years of personal training experience and 8 years of experience in strength and conditioning at the high school level.  He will always be your boot camp instructor, so you will know what you are getting.

Ugh. Those times don’t work for me, but I really want to do it!  What can I do?  

If the times listed do not work for you, you can create your own group!  You need to find at least two friends and five at the most that would be willing to train only at the Pilgrim Stairs of the National Cathedral.  I have flexible AM times open on Monday, Tuesday, Wednesday, and Thursday, and Friday up until 10 am during the fall, winter, and spring.  During the summer, my time is a bit more limited.

I’d like to get started.  Do I need any equipment?

That’s great.  The initial session is free! Once you decide to commit after the initial session, we ask that you buy a set of bands. See the link HERE

Because they are a set of resistance bands, this is a good way to get the right resistance you need for a particular exercise….some require heavy resistance and others require light.  In addition, having a set of bands makes sure that you don’t plateau and that you’re always trying to increase your resistance, while maintaining impeccable form.

You also need a fitness mat, but a yoga mat would suffice!  And a water bottle.


Ryan Long, MSW, LICSW


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