Virtual classes often have toddlers tooling around, babies sleeping nearby, or big kids climbing on mama. Kids are always welcome virtually—we believe in family fitness!

Classes

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Stroller Strides® classes are functional, total-body conditioning workouts designed for moms with kids in tow. Each 60-minute workout is comprised of strength training, cardio and core restoration, all while entertaining little ones with songs, activities and fun! Each Stroller Strides® class instructor is skilled to meet you where you are mentally and physically. You’ll leave class feeling connected, successful and energized! No more mama guilt! This class is all about self care in a supportive and encouraging environment.

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Stroller Barre® is a 60-minute cardio and strength interval class designed to improve posture, stability, and mobility. The workout combines moves inspired by barre, ballet, Pilates, fitness, and yoga to help you regain your posture and alignment and strengthen your body from the inside out! Stroller Barre will help you reconnect with your body, increase flexibility and develop the core strength needed for motherhood.

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FIT4MOM Total Body Express - our 30 minute workouts designed to welcome and challenge all moms. Each workout will cycle through intervals of cardio, strength, and core work, and will conclude with gentle stretching. So whether you're pregnant, newly postpartum, or in the best shape of your life, you and your goals will be met and honored.

You will receive the zoom link at least 30 minutes prior to start - be sure to check your emails!

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Combining cardio, strength, core, and meditation, Body Boost™ is the perfect workout for mom’s mental and physical health. Body Boost™ is a 60-minute results-based, high-intensity interval training (HIIT) class designed to challenge, empower, and energize, leaving Mom feeling refreshed and recharged for motherhood and all that comes with it.

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Body Ignite is a one-stop body shock. Targeting each and every muscle with specially designed sequences and a weighted bar will leave you stronger and more energized. This easy to follow strength based program will increase your metabolism, your athleticism, and your ability to lift, lunge, push and pull everything mom-life throws at you!

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Body Ignite is a one-stop body shock. Targeting each and every muscle with specially designed sequences and a weighted bar will leave you stronger and more energized. This easy to follow strength based program will increase your metabolism, your athleticism, and your ability to lift, lunge, push and pull everything mom-life throws at you!

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Our Gentle Flow Yoga* is geared specifically for those new to yoga or those who are interested in a gentle practice. This class incorporates simple flowing sequences to warm up the body, as well as slower paced movements focusing on alignment, strength, balance, and flexibility. Each class will end with an extended period of relaxation. This class is appropriate for anyone of any age, shape or size. No experience or flexibility required.

*30 minute class

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Body Well™ is about the journey, meeting you where you are & challenging you to grow. This 8-week program includes small group fitness coaching, nutritional guidance, recipes + meal planners, community-based workouts, and weekly challenges to help you manage stress and sleep better. Body Well will focus on improving your physical and mental well-being with a community of mamas to support you every step of the way.


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Mat Pilates is a strengthening and lengthening form of exercise that focuses on your core (trunk) muscles while also training your arms and legs. Mat Pilates is based on the original exercises Joseph Pilates developed to strengthen his own body as a very young man and then began teaching others.

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Please 'arrive' a few minutes prior to start time to go over the class construct. Wear comfy workout gear, have some water ready and bring your beautiful smile. You'll need a mat for floor moves - no other equipment needed on the day. Leave the rest up to us. Class will be 45 minutes and afterwards we'll stick around to answer all your questions about our Body Well program. The zoom link will be provided the evening prior. Please feel free to share class info with your friends - the more the merrier!

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We are so excited about our 'FREE FRIDAY FITNESS POP UP' classes. Every Friday from June to September we will pop up at various PWC & FFX County parks to introduce our amazing STROLLER STRIDES & S360 programs to our local mama community. Feel free to invite another mama friend to join you, because you know it's always better with a friend! After each class your littles are invited to participate in a free playgroup also. WIN WIN! Let's do this <3

Wear comfy workout gear, grab some water, and a mat/towel for floor moves. Scoop up that babe and make sure you have his/her stroller (any kind will do!), snacks, special toy (you might need to bribe for good behavior ;-)) -- LEAVE THE REST TO US! All kids under six must be secured in stroller for full duration of class.

Be sure to check your confirmation email to find the address and meet up area!

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Combining cardio, strength, core, and meditation, Body Boost™ is the perfect workout for mom’s mental and physical health. Body Boost™ is a 60-minute results-based, high-intensity interval training (HIIT) class designed to challenge, empower, and energize, leaving Mom feeling refreshed and recharged for motherhood and all that comes with it.
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Take your running to the next level with our 8-week guided training program. Whether you’re training for a specific running goal such as a 5K, 10K, or a half marathon, or simply want the support and structure of a run training program, we provide at-home and in-person opportunities to train, learn, and improve. Included in the 8 weeks are tips for getting started, detailed training plans for a variety of distances or general running (running and cross-training), as well as nutrition tips for fueling during training. Each week, you’ll receive email support, accountability, and progress check ins from your Run Club Coach.

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Strides 360™ promises a heart-pumping workout designed to increase your endurance while also developing speed, agility, and quickness to help you sprint through mom life. Bodyweight conditioning is strategically placed to provide recovery, strength and round out your workout. It's for any mom interested in a workout that can be as hard as you need it to be on your good days or scaled back on days you’re not sure how you made it out the door! Bring your kiddos with you in the stroller or leave the kiddo at home and come play with your mom friends. Either way, the hour will fly by and leave you energized for the rest of your day!
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Our Mini session is a great way to maintain your running between race training sessions or it can be a great introduction to running. Included in the 4 weeks are tips for getting started, detailed training plans for a variety of distances or general running (running and cross-training), as well as nutrition tips for fueling during training. Each week, you’ll receive email support, accountability, and progress check ins from your Run Club Coach.

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Come join us to learn more about our Run Club!

Our Run Group is for all levels, whether you're preparing for an upcoming race or simply enjoy running with other like-minded mamas. You can go at your own pace; no running experience required. With Run Club, you can enjoy running with a group of moms, just like you!




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Join us for a free FAMILY stroller strides class!
All you need is comfy workout gear, some water to stay hydrated, and a mat/towel for floor moves. All children under 6 must remain in stroller for full duration of class.
Children over 6 may attend, and must remain within arms length of mama in class. They may not workout with us.
Our signature Stroller Strides class offers mama a full body workout which includes cardio, strength, and core moves. And there is no mama guilt because baby gets to come along for the ride. Best of all - our team will entertain with fun for baby activities like nursery rhymes and bubbles! It's a win/win!
Check our full schedule for our SouthWest NoVa region - https://southwestnova.fit4mom.com/schedule

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Combining cardio, strength, core, and meditation, Body Boost™ is the perfect workout for mom’s mental and physical health. Body Boost™ is a 60-minute results-based, high-intensity interval training (HIIT) class designed to challenge, empower, and energize, leaving Mom feeling refreshed and recharged for motherhood and all that comes with it.more

Body Boost HIIT

Tuesday/Thursday 10:30am at Melinas Dance Company

Grab your band, Mat/towel for four moves, and some water to remain hydrated.


If you have little ones that need to be entertained during that time, there is a drop in music class at Potomac Music across the parking lot. They set up those class is just for us!

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8 Years of FIT4MOM SouthWest NoVa -- it's time to celebrate in style. Stroller Strides Style that is.

We are all well aware that the last few years have been quite challenging. Especially for us Moms.
The weight of the world has been sitting on our shoulders. Growing humans in isolation, raising babies
alone in our homes, having toddlers run circles around us, homeschooling, virtual learning, slowly coming
out of the darkness of this global pandemic. It is surreal - but it isn't.

How would we have survived without community in motherhood? Thanks to you mamas, we have been
able to continue this amazing venture of supporting mothers in our local area.

YOU are worth celebrating - YOU are what keeps us going - YOU are amazing.

Thank you for your continued support and participation in our programs. WE LOVE HAVING YOU WITH US!

Ready?

What: FREE Stroller Fitness class followed by snacks, beverages, vendors, and PRIZES!

When: Friday August 26th

Where: Laurel Hill Park - Central Green

What time: registration opens 9am - free class 9:30, and then 10:30 to 11:30 festivities and prizes


The top 3 mamas that travel the furthest to participate will receive $50 account credit!

How to be eligible to win our raffle prizes:

1 ticket for being pre-registered for class

1 ticket for sharing our event on your Facebook timeline (be sure to follow and like our page to see all the raffle prizes!!!)

1 ticket for participating at the event

5 bonus tickets if you bring a mom friend to join you (make sure she signs up as outlined above as well! Just send her this link >>> 8th ANNIVERSARY CELEBRATION! Free Stroller Fitness Class (pike13.com) - she must be pre-registered)

That’s 8 chances to win! What are you waiting for?

Let's have a blast celebrating 8 amazing years of community in motherhood!


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Kickboxing is an exercise that combines cardio with martial arts techniques and usually consists of kicking, punching, shadow-boxing, jump-roping, and more. It is a high-energy workout that can help burn calories and fat.What you’ll need: mat, water, and light weights (1-3 lbs) if you have them, or even plastic water bottle

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Body Ignite Express 30 is a condensed one-stop body shock. Targeting each and every muscle with specially designed sequences using dumbbells that will leave you stronger and begging for more. Dedicated core and flexibility work are also included to help you move and feel better. A perfect express complement to any cardio class or activity you currently enjoy, this easy-to-follow strength-based program will increase your metabolism, your athleticism, and your ability to lift, lunge, and lug everything mom-life throws at you!

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Are you ready for us to bring STROLLER STRIDES back to LEE DISTRICT PARK!

We can hardly contain ourselves......it's finally happening.

Join us on Wednesday October 5th for our grand opening (re-opening after a few year hiatus!).

All you need is comfy workout gear, a mat/towel for floor moves, and some water to remain hydrated.

Grab a stroller of any kind to keep your kids safe throughout our workout. We promise to entertain them with our signature songs and activities. Wouldn't hurt to have their favorite snacks on hand. Kids over 6 may join via foot and must remain in arms length of mama.

We'll meet at the tennis court by the small playground. Arrive early, class begins promptly at 9:30am and we travel. We want to make sure you can find us!

Will we see you? Register so we can anticipate your arrival. Our team is looking forward to meeting you and your littles.

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FIT4BABY® is a 6-week prenatal program that includes twice weekly private group workouts, community support, and a weekly journal to document your pregnancy journey. The workouts will build your mental and physical endurance, strengthen your body, and prepare you for pregnancy, birth, and beyond.

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