Fitness and wellness coach Monica Jones’s perfect day in D.C.


At DC Dream Day, we ask our favorite local people to tell us how they would spend a perfect day in the District.

movement is Monica Jones‘s healing method. The DC-based fitness and wellness instructor battled ADHD, body dysmorphia and acute bulimia in her teens and early 20s. She told her mother and sister what she was going through and how she felt ashamed: “I stopped hurting myself with bad dialogue and finally within the next four years I was able to put an end to the Purge,” she says.

Exercise gave her a reason to take care of her body so she could perform better. “Celebrating my body really became a habit, and it’s helped me keep showing up and sharing my experiences with my clients and online,” she says.

Her healing journey has fueled her quest to see communities of color, especially women, live well. “I’ve learned on my own journey that fitting in or fighting to be accepted would never be as rewarding or impactful as creating and nurturing those spaces of your own,” she says.

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After years of training at gyms across the city, she got into it own website in 2020, where clients can book sessions and enroll in Hustle and Flo, an eight-week course that takes into account a woman’s unique biological makeup – menstrual cycles, hormone fluctuations, cravings and energy levels. The curriculum was constructed from her experience with premenstrual dysphoric disorder.

“I became a trainer because there was a lot of discrimination and minority gatekeeping in the wellness world and it was drastically affecting the health of our families,” says Jones, who also teaches weekly classes at Urban Boxing Navy Yard. “I knew if I learned it, I could help my family and my community improve.” She is also an Under Armor athlete, often featured in the company’s global marketing campaigns and has had brand partnerships with PopSugar and Ouidad .

It’s no surprise that the Navy Yard resident’s commitment to wellness extends to her ideal day in DC, which she spends mostly working out and training with boyfriend LaCadre Howard, who happens to be her boxing coach.

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I love Monday because it feels like a new chance. I feel like we can always create opportunities, but I like inverting the way people think about Monday. It’s about going at our own pace – Monday is a great opportunity to break societal norms and do it for ourselves.

Ideally I wake up at 6am and go for a walk outside. I specifically moved to Navy Yard because I wanted to be in a walkable area. I either walked toward the Capitol or down to Yards Park on the Anacostia River. A walk has been tremendous for my sanity. After the walk I would stop by Somewhere and get me a decaffeinated oat milk latte. Then I would go home and make breakfast. I would have egg whites and oatmeal with sunflower butter or maple syrup.

Then I usually train around 9 or 10 in the morning, so I would go Urban boxing to hit the bag or I could come over boom box because I know the two owners over there. I usually stay in the gym for 45 to 90 minutes because sometimes I do a mix of boxing, weightlifting, and conditioning. After training I would come home and create content for Instagram, blog posts or develop a podcast episode. Then I would ingest another meal before another workout. I like making MightyMeals; It is a subscription meal prep service. The meal would be either chicken or salmon, sweet potato, brown rice, and some type of vegetable. Next I would go MADabolic on H Street doing the workout that I didn’t do in the morning so either a lift or I would box with my boyfriend.

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Then I would go to whole food on H Street, take all customer calls and help people plan their workouts for the following week. Next my friend and I would go Swahili villageand I would order grilled goat, kachumbari salad and chapati flatbread.

After that, my friend would drop me off at Lydia on H and I would have a drink with my girlfriends. When Red Rocks closed on H street I was heartbroken so Lydia has become my new RedRocks. I would order a Black Leaf martini. Then we would find another spot on the @jointheMvemnt app with great music and that’s how I would end my day.





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