Welcome!

Starfire Evolution is a home-based exercise studio where mindful movement is emphasized. Here, you can enjoy a Pilates, Yoga, and/or Personal Training session tailored to your needs. Sessions can be focused on balance training/fall prevention, reestablishing postural alignment through exercise, and/or guided exercise post rehabilitation or postpartum.

At Starfire Evolution, we recognize that the human body is in a constant state of change. As we grow, we may find that we need different exercise intensities and foci based on where we are in our lives and what we want to be able to do at that moment in time.

If you are looking for a place where the instructor will adapt to your energy level and needs, then please consider Starfire Evolution.

PCES Affiliate Link (Starfire Evolution did Yoga Section!): https://sarahduvallpt.mykajabi.com/a/7019/LmWv2TU2

About

Katie Ambrogne is the owner and instructor at Starfire Evolution. She started teaching fitness classes in 2002, started doing personal training in 2008, and became a licensed Physical Therapist Assistant with INOVA in 2013. She has worked with people with many different issues, such as postsurgical rehab, chronic pain/fibromyalgia, various types of orthopedic pain, Parkinson’s… Continue reading About

Contact

Please use the form below to contact Starfire Evolution for more information. Your information will NOT be shared with anyone without your permission. Email is the best way to communicate with me, but please allow 48 hours for a response (longer over weekends). My normal business hours are 8am-5pm Monday-Friday. If you decide to give… Continue reading Contact

Backpack Meditation Video

Given all the anxiety and worry I’ve witnessed lately (heightened by the coronavirus), I thought I would create an meditation to address that. So please join me as we hike through the woods and find some peace. The video is on the fb page but also on You tube. You tube link to video: https://youtu.be/5eWSEt4Op7c… Continue reading Backpack Meditation Video

Announcement! Postpartum Yoga Partnership

In case you are wondering what happened to the blogs…I have been busy working on online training for fitness and wellness professionals! I am proud to announce that after completing the Postpartum Corrective Exercise Specialist course by Dr. Sarah Duvall, I reached out to her to create a training component specific to modifying yoga for… Continue reading Announcement! Postpartum Yoga Partnership

Dysfunctional Movement: Warning Signs for Your Body

I think most of us know the expression – If it ain’t broken, don’t fix it – but warning signs are important to heed. If you were driving a car, and the car started to grind or the change oil light came on, you’d take care of that. You wouldn’t wait until the brakes… Continue reading Dysfunctional Movement: Warning Signs for Your Body

Musings from the Mat: Patience

Patience is not my strong suit. Every day I ask myself to practice it and every day I lose it. Ok, I do have a 2 year old, but that’s just a magnifier to my personality. Most of the time, the repercussions aren’t much bigger than being mad at myself. In fitness though, patience can… Continue reading Musings from the Mat: Patience

Pelvic Floor: The Base of Your Core

Despite our share all society, there is still a sense of taboo when discussing the pelvic floor. Let’s pull back the curtain and talk about it. Men too. It’s not just a female issue. The secret to a strong core is good alignment, correct breathing, and a healthy pelvic floor. Picture a plastic water bottle… Continue reading Pelvic Floor: The Base of Your Core

No Brain, No Gain

First comes the breath, then comes movement. Movement, like driving, is all about getting from point A to point B. Remember what it was like for you when you first learned how to drive. How did you feel? Were you nervous? Did you have to take time to adjust the mirrors, look around the car… Continue reading No Brain, No Gain

Goal Setting: You Could Be SMART

Let’s say you go to a physical therapist for a knee injury. During the evaluation, the therapist will examine your current ability to do activities and measure your muscle strength. Afterwards, the therapist will write goals to guide and track your progress with therapy. If you go to a personal trainer, the trainer may do… Continue reading Goal Setting: You Could Be SMART

Breathing Technique: Why You Should Care

If you’ve ever been to a yoga class, you’ve probably heard about the importance of breathing and perhaps even experimented with different ways to breathe. If you’ve ever been to a Pilates class, managing the breath for The Hundreds might have felt like a challenge at first (regardless if you kept it long or pulsed… Continue reading Breathing Technique: Why You Should Care

Starfire Evolution: The Journey

“How you climb a mountain is more important than reaching the top.” ― Yvon Chouinard, owner of Patagonia, author of Let My People Go Surfing I have long been interested in and drawn to the human experience. Creating and observing art was my original avenue for exploring this. So I studied art in college with… Continue reading Starfire Evolution: The Journey

“I was referred Inova physical therapy where I met Katie Ambrogne after I had L4/L5 spinal fusion surgery in April of 2017. After I finished the requisite sessions with her as prescribed by my surgeon, I decided to continue to work with Katie privately. Her knowledge, care, and compassion have helped me return to all my pre-surgery activities, which include: weight-lifting, karate, kickboxing, distance running, high intensity interval training, bar calesthenics (pull-ups, dips, front lever etc), among other things. It is without hesitation that I recommend Katie Ambrogne’s practice for your exercise needs.”

D. Cotton

“Let’s be honest – I married her. But before that, I was her student. I’ve watched Katie for years keeping her yoga and Pilates classes in rapt attention, and observed the personal, informative private lessons she gives in our home gym. Her clients are always comfortable, trusting, and loyal; and for good reason. Katie combines her love of mindful, functional fitness with a wisdom about body mechanics that only comes from training in physical therapy and work in both inpatient and outpatient settings. When she analyzes your posture or advises you on what your body needs, you may be surprised by the news. But you can be sure her advice is sound.”