Training Quality Over Quantity

Recently, at Rebel Fit (The Basement), we integrated a new movement screening called the Functional Movement Screening system (FMS).  We’ve lighted implemented the training protocols for some time (the band system), but we had no real baseline screening system for classifying if someone is able to safely enter our program to get the results they are looking for.  Integrating this system has been a straight up eye opener for us.  Our team really believes that this form of screening is essential for safe, timely, effective results.

Here are some key points you should know FMS is based around.

  1. Pain should not be present while performing basic bodyweight movement patterns. If there is pain associated with a movement pattern it will be compromised and lead to a likelihood of developing further injury to the area of pain and or secondary injury from the body compensating to avoid the pain.
  2. Having multiple mobility or stability limitations, even if they’re pain free, can create compensations and general weaknesses that may lead to injury.
  3. Basic unilateral (One legged) movement patterns should be symmetrical on both right and left sides of the body.
  4. Fundamental and basic movements should precede performance related activities.
  5. Basic before Complex, Stable before Unstable

Foundational movement patterns need to be assessed before we can create a program designed to fit each individual need even if it’s in a group environment.  Using FMS Systems, we were able to establish a solid baseline screening system to better help manage and prevent injury.  By screening you we will be able to establish a baseline scoring criteria, monitor and track progress to ensure you are doing the exercises that YOUR body should be doing.  We will be screening you in conjunction to assessment week every 6 weeks! The band system will be mandatory to make sure we can accomplish this.  There is no way we can keep the coaching system consistent without it.  Wear your bands to class. But what if you leave your bands at home? We will have loaner bands that you can wear.

We realize that injuries are going to happen.  However, it’s our job to reduce the likelihood of injury.  After all, if someone gets injured during training, their outlook and thought processes about exercise can be compromised for the rest of their lives.  Exercise should be FUN…Exercise should be well thought out and serve a purpose…Exercise should help you meet and exceed your goals…Exercise should help improve movement patterns and make daily activities achievable.

The FMS training philosophy will be the foundation of our group program design.  You may hear us in the future say a particular exercise for YOU is “red lighted.”  The reason for TEMPORARILY taking certain exercises out of your program all stem back to these 5 rules.  It’s our job to get results and keep you injury free.  Training should be about the quality of the movement, not the quantity.


Coach Beny

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Hey there I’m Kristine I’m a fun loving fitness enthusiast! I retired from the Marine Corps in 2015 after completing 17 years. Rene’ retired from the Marine Corps in 2015 after completing 17 year and has a Bachelor of Science, in Sports and Health Sciences. I have a true passion for group fitness! My classes are fun, physical, and accessible for “any” “body” – Even Yours!


AFAA Group Fitness instructor Yax Yoga 200 hr certified Yoga instructor Barre and beyond certification Barre and HIIT certification CPR/AED/First Aid certification Bachelor of Science in Sport and Health Science.



I am a wife and mother of 3. My family hails from the island of Jamaica. I left behind an unfulfilling life of work and lack of self-care to a life filled with balance and happiness. I am driven by the lack of adequate healthcare, lack of health education, and gaps in the healthcare system. I am an advocate for living a heart healthy lifestyle and coaching others toward proactive healthcare to significantly decrease rising numbers in chronic illnesses plaguing our families, communities, and country.


ACE Group Fitness & Health Coach. CPR First Aid+AED

Eustace Ford

Lead Accountability Coach/Motivator

I was born in the Caribbean on the island of St Kitts, at age seven my Mom moved us the the US Virgin Islands(St Thomas). I’ve been in Virginia for nineteen years. At the age of 50 I decided I was tired of how I looked and felt and decided to make a change. I joined Rebelfit five years ago and haven’t looked back. I enjoy people and making a difference in their lives physically, emotionally and mentally. Coaching/Training gives me a sense of purpose. When you do something you love, it’s not work.


Food Service Certified, 
NASM PT (Pending)



 Hello! I was born in Washington (the state) into an Air Force family, so I moved around a lot as a kid before ending up and growing up mostly in Maine. I swam competitively for about 10 years, making states in all events and placing in the 50 free, and diving for 4 years getting runner up at states on the 3m board. I then did my undergraduate in engineering at the University of Colorado Boulder and worked as an apparel designer for a year before going back to my true calling of health care. I enrolled in the Tufts MPH program and am currently applying to medical schools, with the ultimate degree of one day getting my MD. I am exceedingly passionate about fitness as a preventative measure; so much for the health issues these days stems from lack of physical fitness, and poor diet, both of which are simple (if not easy) to fix! I hope that through my work as a coach, I inspire formation of habits to give a long, happy, healthy, and full life.


ACE Group Fitness Red Cross AED/CPR

Tosha Bailey

Food Coach/Motivator

I was born in Atlanta, GA, but mostly grew up in Florida. I’m a proud graduate of the University of Florida (Gooo Gators!).
My passion with nutrition is three fold. 1. I love how food is so healing. You can legit heal or prevent just about any ailment through food, and create massive generational health shifts through food knowledge and application.  2. I love how you can take very simple ingredients and turn them into a healthy meal. 3. I love showing people how you can healthy can be so delicious and indulgent.


NASM PT, TRX (Level 1), SCW (Sports Nutrition, Kettle Bell, Soft Tissue Release), NESTA (Nutritionist/Personal Chef), New Leaf (Metabolic Specialist), Precision Nutrition (In Process)


Lead Client Advocate

I am a northern Virginia native and graduated from George Mason University in 2004 and again in 2007.  Mom to a crazy German Shepherd and a recreational boxer, I worked in law enforcement administration for more than 12 years before finding my new professional home at Rebel Fit. I look forward to seeing our clients transform body, mind, and spirit through fitness.


Founder/D.O.P.E = Director of Positive Energy/ Chief Motivator

I am a proud Air Force Veteran with a passion for fitness that stems from an athletic background of high school basketball and collegiate track and field. I graduated from the National Personal Training Institute with Certifications in Personal Training, Basic Nutrition, Balanced Habits Nutrition, Shoulder and Arm Injuries and Suspension Training with specialties in weight loss management.


  • National Personal Training Institute Certificate of Personal Training & Basic Nutrition
  • Balanced Habits Nutrition Certification
  • National Personal Training Institute Shoulder and Arm Injuries Certification
  • National Personal Training Institute Suspension Training Certification
  • CPR/AED Certified


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