Whitney Berger of WhitFit NYC: The Daily Boundary Test That Protects Personal Well-Being

As a part of my series about women in wellness, I had the pleasure of interviewing Whitney Berger, founder WhitFit NYC.

Whitney Berger, the owner and founder of the new fitness studio WhitFit NYC in Manhattan, has completed Inferno Hot Pilates Levels One and Two with Gabriella Walters in Las Vegas, 200-hour Yoga Teacher Training, has a Restorative Yoga certificate with Judith Lasater, and Barre training. Whitney has also created the new WhitFit HIIT workout program, which combines boxing footwork, barre, pilates, yoga, and boot camp, available exclusively at WhitFit NYC.

Thank you so much for joining us in this interview series! Our readers would love to “get to know you” better. Can you share your “backstory” with us?

I started my fitness journey as a college athlete, playing lacrosse, volleyball, and cheerleading. In fact, I walked onto my college volleyball team having never played before. I want to bring the same enthusiasm and can-do attitude to my teaching that I brought to sports.

After completing Inferno Hot Pilates Levels One and Two, 200-hour Yoga Teacher Training, a Restorative Yoga certificate, and Barre training, I taught a wide range of students, from athletes to people recovering from injuries, corporate training and everything in between. Learning and then sharing what I’ve learned with others is my passion.

I founded WhitFit NYC in lower Manhattan in December of 2022. I created the WhitFit HIIT workout after trying to find a balanced workout that would not allow my body to plateau. I was adopted from South Korea and raised in Connecticut. When I’m not working or teaching, you can catch me on the beach in Rhode Island, traveling with my 16-year-old, senior Dachshund Oscar Ketchup, and whipping up gorgeous, delicious meals in the kitchen.

Can you share the most interesting story that happened to you since you started your career? What were the main lessons or takeaways from that story?

I wouldn’t say it’s the most interesting thing, but it is the most realistic. My business and studio concept started with an idea. I had so much pushback from family members and loved ones. This came from a place of concern and love but I made it very clear that I was going to do it. They were worried about me from an emotional and financial standpoint, as I was financing this on my own with no loans or investors. It is happening and I am going to do whatever it takes for it to succeed.

The lesson I learned from this experience was that sometimes it’s the people who love you most that are often the most negative. While it comes from a good place, you must keep going and continue to pursue your dreams.

It has been said that our mistakes can be our greatest teachers. Can you share a story about a mistake you made when you were first starting? Can you tell us what lesson you learned from that?

One mistake I made was trying to do too much, too soon. I am an avid learner and certification-obsessed type of person. I did a few of my trainings back-to-back and wish I had taken a bit more time to digest in between. The lesson I learned was to slow down and enjoy the moment. Truly enjoy all the beautiful things I was learning.

Let’s jump to our main focus. When it comes to health and wellness, how is the work you are doing helping to make a bigger impact in the world?

I wanted to start my own workout and studio because I felt I personally wasn’t getting what I needed. Often times in the fitness and wellness world, there is underlying competition and judgment. The focus should be on being the best version of ourselves, not better than anyone else.

I wanted to create an environment where, no matter what your experience level, you are welcome without judgment. One of the kindest things you can do is to take time for yourself. Come to class and take an hour out of your day to care for yourself. I truly believe being understanding and kind with yourself creates a ripple effect in making the world a nicer place.

Can you share your top five “lifestyle tweaks” that you believe will help support people’s journey towards better wellbeing? Please give an example or story for each.

1. Stop rushing. The effect that stress has on our nervous system is so traumatic. There is nothing worse than that feeling of being late, that rushing feeling. Life does often move fast but we must also figure out ways to make life easier. I am someone who often is go go go, rushing and running late. I would get horrible anxiety and the rushing would ruin the day, or I would end up making mistakes. When I find myself rushing, I sit and take a few deep breaths before going on. I try to make sure to give myself enough time and prepare for the day and I don’t’ negotiate with myself (see Another thing I have learned to do, is simply being honest and forthcoming if I am going to be late to an appt so I am not stressed out and the person I am meeting is aware. Transparency is a beautiful thing.

2. Stop negotiating with yourself. How many times how we all laid in the bed, pushing the snooze. We spend a few seconds with one part of us going
“get up” and the other part saying, “its okay, its only 10 more mins… and before we know it we have canceled the workout class we are scheduled for. We are now late to work or an appt.. which now we have to rush for, which we discussed above. Once you start negotiating with yourself, it will effect every decision you make in your life. The first thought that comes to your mind which is usually the “get up”, listen to that.

3. Don’t open your phone first thing in the morning. How we start the day is so important. Often the mood we start the day with effects the entire day. I used to open my phone, check emails, look at social media first thing in the morning while I am laying in bed. We are so over stimulated by our surroundings as human beings. I find for myself it is so important to do something calming first thing in the morning. When I get up, I lay in bed and take a few moments of silence to pray or meditate. It starts the day with so much gratitude and peace.

4. Spend 2 days before responding to conflict. This is something a colleague from a Yoga Studio told me her parent told her, and It is something I now incorporate in my daily life. Often times we react instead of responding, especially with conflict creating a bigger problem. Its okay to tell the person, “I need some time.” Thinking with a clearer mind will be more beneficial to you in the long run. I have a friend who was upset with a coworker, they did something that was the straw that broke the proverbial camels back and wanted to send an email stating her issues. I told her to wait 2 days. After the two days, guess what? She decided that it wasn’t actually as big of a deal as it was.

5. Walk everywhere! (or as much as you can)I know this is easier said than done for people who don’t live in a walkable City or Town. But find a way. Funny story, when I go home to visit my family in Connecticut, I would walk to Main Street to get coffee which was less than a mile away. I would have cars stop, and people ask me if I was okay or if my car had broken down because they weren’t used to see people walking. Walking outside elevates my mood and is so good for overall physical or mental health. Hey even add a little skip.. why not !

If you could start a movement that would bring the most amount of wellness to the most amount of people, what would that be?

Something I would love is for all schools and colleges to offer yoga classes and mindfulness to be a part of the school curriculum. Imagine if young people had access from an early age. They would learn and then share what they’ve learned with others as they grow up. Learning from an early age that “self-care” is not something to be ashamed of. Taking time for yourself is so important for your well-

being as well as others.

What are your “5 Things I Wish Someone Told Me Before I Started” and why?

1. Protect and guard your boundaries. Define your boundaries and guard them. Starting a Business, people will ask and expect a lot from you. Remember to draw that line so that your personal life isn’t sacrificed.
2. Do things that are good for you and your business and do not worry about what people think. I spent the beginning of my time opening up too focused on what old colleagues or people would think about this or that and what they were saying. The reality is, they don’t have your best interest at heart and they are not paying your Bills. Cut those negative ties immediately. Only keep people who want to see you succeed in your life.
3. It’s Lonely. I hate to admit but the truth is I feel lonely. I have a lot of work to do, and it’s my work. I am self-funded, with no investors or business partners so I feel a tremendous amount of responsibility that is mine alone.
4. It’s okay to ask for help. This is something I have always had trouble with. It’s okay to delegate and have others whom you trust help. It also helps with loneliness.
5. Enjoy it! I feel like everyone had told me all the bad things that might happen or to prepare for things to not go the way it was supposed to with the timeline of the buildout. But no one told me to Enjoy it! Enjoy this time, this new beginning. There is only one first time! It is stressful, but SO thrilling and exciting!

Sustainability, veganism, mental health, and environmental changes are big topics at the moment. Which one of these causes is dearest to you, and why?

Mental health is something that is dear to me. Mental health by definition includes our emotional, psychological, and social well-being. Mental Health is something I have seen so many loved ones and friends struggle with, it is why I am so invested in fitness and wellness, it is why I created WhitFit NYC, I want to provide a thoughtful environment for all.

What is the best way for our readers to further follow your work online?

Website; whitfitnyc.com

Instagram: @whitneywhitneyb, @alittlebitwhit, @whitfitnyc

Tik tok @whitfit_nyc

Thank you for these fantastic insights! We wish you continued success and good health.