FIT4MOM is the nation’s leading prenatal and postnatal fitness program, providing classes and a co
We are part of the nation’s leading company for pre and postnatal health, wellness, and fitness programs for every stage of motherhood. From pregnancy through postpartum and beyond, our fitness and wellness programs help make moms strong in body, mind, and spirit. By providing moms with the support, community and self-care they need during pregnancy, postpartum and throughout every stage of their motherhood journey, we believe they will raise healthy, strong families.
🚨 Calling all Loudoun County moms! 🚨
At FIT4MOM, we understand the unique journey of motherhood. That's why our workouts are designed by moms, for moms.
Discover the power of community, sweat, and self-care as you embark on a fitness journey like no other. Don't wait any longer, Mama!
Try a free class today and embrace your Strength in Motherhood. Comment MAMA and we'll send you a link to enroll!
Have you signed up for BLISS - Pediatric Sleep Support’s newsletter yet? Don’t miss her holiday sleep tips!
Happy December! My newsletter drops today. Learn how to maintain sleep for your family over the holiday. If you aren't on my subscriber list, comment below and I will add you!
12 Days. 12 Mamas. 12 Giveaways. 🎁
That's right, Mama--make sure you're following on Instagram as we kick off 12 Days of Giveaways tomorrow!
When you support a small business, you're supporting a dream ✨
Did you know that there are hundreds of FIT4MOM franchises across the nation?
Each one is owned by a woman, a mother, a family with a dream. A dream to better their community and to be around their babies!
So thank you, from the bottom of our hearts, for supporting our dream! We couldn't do it without you
Have leftover turkey? Try this recipe from our full Body Well program!
And if you get one of our Black Friday deals, you'll get to experience a little bit of our Body Well program for free with any purchase!
Thank you for being you. Thank you for showing up day in and day out, even when it's hard. Thank you for sharing your sweet families with us. Thank you for being a shoulder to cry on and an open book to share advice with. Thank you for being a part of our Mamahood Sisterhood—we're so glad you're here!
Does wearing apparel bring you as much joy as it does us? Well it’s your lucky day! Check out the FIT4MOM Shop’s hottest new Black Friday items and save 25% off your order using code F4MBLACKFRIDAY2023 at checkout! Code is valid until Monday, 11/27!
*Code is not applicable to sale, custom, bulk equipment or promo items. Offer valid 11/22, 12:00am PST - 11/27, 11:59pm PST.
Did someone say "SALE"? 👀
(See each photo for the link!)
Ready to join our mamahood sisterhood? We're having one of our biggest sales of the year this Black Friday! And they drop tomorrow, Friday 11/17! Don’t want to miss them? Comment BLACK FRIDAY and we’ll send you the link!
Today, tomorrow, and always, we are grateful for the brave men and women who serve and have served. We can never repay you, but we are committed to honoring you. Happy Veteran's Day. 🎖️❤️
If the thought of the holiday hustle has you feeling anxious, then we invite you join our Body Well: Holiday Unwind session starting December 3rd.
For 4 weeks, we’ll help keep you grounded, coaching you through stress reduction, relaxation, hydration, confidence, and self-love.
You’ll receive weekly emails with that week’s focus, daily reach outs, an online accountability group, weekly virtual group check ins, and personal coaching. This is 100% virtual and will fit with any holiday travel plans.
Body Well: Holiday Unwind is the perfect program to help get you through the holiday season. ✨
Family-friendly counter-service chain serving up fresh juice smoothies, juices, acai bowls, and avocado toasts.
Happy Monday! Sending you all the positive vibes to start your week off strong!
And if you’re looking for support, accountability, motivation, mom friends, built in playgroups, and more - we’ve got you
Life can get busy, but remember, you're worth the time and effort. Be intentional with what brings you joy. Join us at class and make self-care a priority 💪 See those small but special moments.
When moms come together, they can do anything - the strength in motherhood is unstoppable! And we all want the world to be a better place for our children. Now you can join us, Moms With A Mission, and get involved, give back, and create change.
One of our FIT4MOM values is RIPPLE, which we define as modeling wellness, kindness, and philanthropy to our kids, fellow moms, and community. Through Moms With a Mission we hope to create a ripple of giving back for future generations.
From November 1-13, we will be collecting new winter hats and gloves for all ages to donate to , a local organization that provides support and emergency shelter to youth.
We will be collecting items at class over the next two weeks! We thank you for your support and commitment to creating a ripple effect in our community ❤️
No sitter, no problem! Our workouts are created for moms, by moms. You get to bring your little one(s) along for the ride.
And the best part? We all know what you’re going through - the ups and downs and highs and lows, we get it.
DM us to try a free class. Showing up is the hardest part, but we promise it’s worth it.
🤍🐘 DID YOU KNOW? 🐘🤍
In the wild, female elephants are known as fierce protectors. And when one of their sisters is suffering, they circle up around her. They close in tight, watch guard, and even kick dust around her to mask her vulnerable scent from predators.
And yet, we are the same. This is who we are and who we are meant to be for each other.
Sometimes, we're the ones in the middle.
Sometimes, we're the ones kicking up dust with fierce, fierce love.
But the circle remains. 🐘
To all the mamas in our village that are struggling, we got you.
We are here for you whether you need help or a hug....we will fiercely protect & support you.
✏️ Fit4Mom Temple Belton Salado
📢Last call for Fall Run Club+, Mama!
Trust us, training with friends is better than training alone. And the Fall is a great time for running!
Our Run Club+ coach provides personalized training plans and coaching, plus you'll have a community of like-minded mamas by your side.
So who is joining us this time?! Here's what you get:
🏃🏾♀️Weekly in person group runs on Saturdays at 8 am
🏃🏽♀️Tips for getting started
🏃🏼♀️Detailed training plans for a variety of distances or general running (running and cross-training)
🏃🏻♀️Nutrition tips for fueling during training
🏃🏼♀️Weekly email support, accountability and progress check-ins with your Run Club+ Coach.
🏃🏽♀️8 Class Pass for cross training, and more!
Comment “RUN” and we’ll send you more info!
1 in 4. Did you know that 1 in 4 pregnancies will end in loss?
You are not alone, Mama and your grief does not have to be silent.
Let's end the feeling of isolation and be the voice of those who feel lost. Let's continue to create a community that acknowledges the loss and pain of our mamas in our village.
To everyone who is suffering, our arms and our hearts are open to you and your families. Healing has no deadline and we will be with you every step of the way.
Every 2 Minutes, a woman in the United States is diagnosed with breast cancer. In fact, it is estimated that in 2022, approximately 30% of all new women's cancer diagnoses will be breast cancer.* It sounds cliche, but early detection saves lives, Mama. So here's your annual reminder to get those mammograms scheduled and to perform monthly self-checks at home.
Not sure how to perform a self-check? Swipe for simple instructions. Plus you'll receive a handy, dandy shower hanger with instructions (what a great reminder) in every FIT4MOM shop purchase this month! Share it with your friends and family so that we can save and all the tatas! 💕
🗣️We are seeking mom friends who love to:
👯♀️ Socialize and have fun at workouts
👯♀️ Bring (or not bring) their little ones to workouts
👯♀️ Go for coffee walks
👯♀️ Go to weekly playdates
👯♀️ Enjoy a Moms Night Out
👯♀️ Join our book club
👯♀️ Support each other
👯♀️ Encourage one another
👯♀️ Accept each other
TRY A FREE CLASS WITH US!
Tag the you met through our community below! ❤️
An empty tank will take you exactly nowhere, Mama. It's okay to take time to refuel.
October 10th is World Mental Health Day and we're committed to supporting YOUR mental health. According to our friends at (the Maternal Mental Health Leadership Alliance), maternal mental health conditions affect 1 in 5 women, and su***de and overdoses are the leading causes of death in the first year postpartum. The *good* news? You don't have to struggle alone! At FIT4MOM, we provide a supportive community where you feel loved, valued, and honored. You're worth it, Mama.
Tag a mama friend in the comments below and remind her what it is that you love about her!
P.S. If you are ever feeling uneasy, unsure, or in emotional distress, dial 9-8-8 for 24/7 service via 988 Su***de & Crisis Lifeline's toll-free hotline and talk to someone at the National Su***de and Crisis Lifeline. ❤️
LET’S DO THIS! 👊 We are SO excited to join in hosting a Fit 4 Prevention workout class on Wednesday, October 11th at 9:30 AM.
Join us for this special Stroller Barre class that will merge fitness, fundraising, and education in a stroller-friendly environment! All funds raised from FIT4MOM's Fit 4 Prevention classes happening across the nation in October will go directly toward supporting their mission to reduce breast cancer risk and its impact globally through art, education, prevention, and action.
Can you believe that in the 1920s women wore dresses, pearls, and high heels to exercise? It gets a little easier to believe when you learn that a well-respected doctor at the time, Dr. Emil Bunzi, recommended YAWNING as a way to strengthen the lungs! 🥱 He recommended, “six to eight yawns, each followed by the operation of swallowing.” Oh, how far we've come!
Today was National Women's Health and Fitness Day and we hope you celebrated by getting your heart rate up, getting your sweat on, and strengthening those amazing mama-muscles. 💪🏽💪🏿💪🏻
From FIT4BABY to Stroller Strides to Body Well, FIT4MOM has programs for every stage of your motherhood journey. Find the right fit 4 you and click the link in our bio to join our !
It is now officially fall and we are READY!
Cozy sweaters, crunchy leaves, and pumpkin patches... here we come! Leave a 🍂 in the comments if you're ready for all things FALL!
If you're a mama, chances are you've at least heard of, if not experienced, DR or DRA.
Diastasis Recti (DR/DRA) is a common condition referring to the separation of the re**us abdominis or your “6-pack” abs. In pregnancy (or in any internal abdominal swelling) the re**us abdominis stretches to its capacity and the muscle will open along the linea alba, stretching itself past the point of proper function.
Sounds complex, right? Well, the truth is... it is! No two cases of Diastasis Recti are the same, but the good news is that it's not all that uncommon and that healing is possible! In fact, this separation is completely normal in pregnancy and is found in 98% of pregnancies carried to term. We find that 60% of women have some level of DRA at 6 weeks postpartum and that 30% have a level of DRA at one year postpartum.
Diastasis Recti can (and likely will) look different for each person. In general, DRA prevents the core from functioning correctly. If the core is damaged and is unable to perform normal functions, one can become at risk for other health issues such as pelvic floor dysfunction and lower back pain.
That leads us to our Mama Happy Hour: Prosecco & Pelvic Floor Talk! If you have questions about pelvic floor issues, or DRA, join us on September 23rd at where we will have special guest joining us answer your questions and bust some common DRA myths!
DM us to join!
Today we honor the victims and the survivors; the first responders and military servicemen and women; the witnesses and unsung heroes; and everyone else who sacrificed or suffered from division and hate on this tragic day.
We encourage you to take a moment of silence to reflect and to remember the 2,977 lives that were so tragically lost on this day in 2001. We will never forget.
It's been a while since we've done introductions, so we wanted to show you the Mama behind it all - Christina!
“Hi! I’ve been the owner here since 2015, and a FIT4MOM instructor since 2014. In addition to being certified in all FIT4MOM programs, I am a NASM Certified Personal Trainer and AFAA Group Fitness Instructor.
I’m mom to three awesome kids ages 3, 6, and 10. My FIT4MOM journey started as a member when my first was only 11 months old. I knew FIT4MOM was exactly what I needed and only wished I could have found it sooner as a first-time mom.
I wanted to find a way to move my body that didn’t require me to find childcare for my son (I couldn’t exactly go back to playing indoor soccer in the evenings with a newborn). I tried taking my son out for runs when he was old enough, but being a team sports kind of person, running solo with him just wasn’t working for me. So after I attended my first Stroller Strides class I was hooked because it was a group workout but also time with my son. I knew I wanted to join as a member right away and ultimately wanted to be an instructor as soon as I could!
And while FIT4MOM has been my solution to finding a safe way to move after having a baby (and as they’ve gotten older thanks to Body Boost and Body Ignite, our mom-only workouts!), what I didn’t expect was that it was so much more than just fitness classes. The support and validation from connecting with moms in similar stages of motherhood over the last 9 years has been a huge benefit. And my kids have had built-in socialization, learning, and fun at our stroller-friendly classes, our playgroup activities, field trips, and family events. It’s been the best thing for our family. ”
Who's ready to get their heart ♥️ pumping and increase their endurance? 🙋♀️
Whether you bring your kiddos or leave them at home, Strides 360 will help you develop speed, agility, and quickness to help you sprint through mom life.
This bodyweight conditioning program was designed to meet you wherever you're at—from days you feel like super mom or days where you barely make it out the door.
Starting next Friday September 15th, join us for Cardio & Coffee (Strides 360 + ☕️ = the perfect Friday morning)! Grab a friend and head to our link in our bio to try a free class!
We are grateful for the thousands of men and women who used their voices to help bring about radical changes in our work environments and for the laborers before us who fought for our rights in the workplace. At we know how important it is to love what you do and we pride ourselves on cultivating amazing communities.
Whether you're a homemaker, a mompreneur, a corporate girly, or somewhere in between... we believe that when you love what you do, you'll never work a day in your life. As a mompreneur, I’m forever grateful for the opportunity to lead this village. Happy Labor Day, Mamas!
Last call for our Fall Run Club+ Session One! Our virtual kickoff is THIS Saturday at 8:00 AM!
Trust us, training with friends is better than training alone. Our Run Club+ coaches provide personalized training plans and coaching, plus you'll have a community of like-minded mamas by your side.
Session One runs from 9/2-10/28, ending with the optional goal race.
DM us to get signed up before registration closes tonight!
Are you ready to start a safe postpartum fitness routine after having a baby? Well whether you are 6 weeks or 6 years postpartum, we are here to help you on your back to movement - our version of self-care 💕
The American College of Obstetricians and Gynecologists, , recommends that women continue fitness after pregnancy for various reasons, including:
- it boosts your energy levels
- it promotes better sleep
- it relieves stress and helps regulate emotions
- it may be useful in decreasing the risk and symptoms of postpartum depression
We know that everybody and every body is different - no two experiences during pregnancy, birth, and beyond are the same. We encourage you to start slowly and listen to your body. Return to exercise with caution, at a lower intensity, duration, and frequency. Everyone needs time to heal after 9 months of pregnancy, no matter how “in shape” you were prior to pregnancy or how much you worked out during pregnancy. Ultimately the goal of exercise should be your overall well-being, not your waistline.
Ready to try a class? Our instructors are specifically certified in pre- and postnatal fitness and will empower you through choice to determine what movements feel best for you. DM us to get scheduled for a free trial. We can’t wait to meet you! 💕
Looking for a way to switch up your training schedule? Join us for Run Club+! We are starting a new 8-week session on September 2nd and registration is closing soon!
- Virtual Kickoff on 9/2
- Weekly group runs (optional but included!) Saturdays at 8 AM
- Goal Race and End of Session on 10/28
Not a runner? Not a problem! Our certified coaches have training plans for everyone, from the first-timer to the seasoned OG trying to hit a PR.
Comment below with any questions or send us a DM! Sign up today at the .
Be the first to know and let us send you an email when Fit4Mom Central + Western Loudoun posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.
Contact The Business
Send a message to Fit4Mom Central + Western Loudoun:
You know your kid is a FIT4MOM kid when …
…they can count down from 10 before they turn 2! 😅
Your turn - tell us how your kid is a FIT4MOM kid!
#fit4mom #f4m #ripple #strollerstrides #leadbyexample #theyarealwayswatching #rolemodel #empowering
Trick or Treat?!
No tricks here - just treats! Get 3 classes for only $31!
If you're new to FIT4MOM, grab our Halloween Sale and try 3 classes on any day and at any location. But hurry - the pass expires 2 weeks from purchase!
Get yours today -- https://fit4mom-cwloudoun.pike13.com/pages/october-specials
Save the date! Purcellville classes start on August 16th at Franklin Park!
We are SO excited to start classes there and can’t wait to meet you!
Our introductory schedule will be:
Monday: Stroller Strides at 9:30 AM
Wednesday: Stroller Barre or Strides 360 at 9:30 AM
Get a FREE trial class here: https://purcellvilleclasses.paperform.co/
TAG a mama friend who needs to know about these NEW classes!
#fit4mom #newlocation #newclasses #loudouncounty #westernloudoun #purcellvilleva #community #support #strengthinmotherhood #strollerfitness #prenatal #postnatal
We are SOOOOO EXCITED and we just can’t hide it anymore!
It’s official - we have a NEW name, which means NEW classes!
We are now FIT4MOM Central & Western Loudoun! We will still have classes at your favorite locations AND we will be adding new classes in Purcellville starting mid-August!
Stay tuned and be sure to follow us for more info!
#fit4mom #community #support #strengthinmotherhood #prenatal #postnatal #postpartum #motherhood #strollerworkout #loudouncounty #westernloudoun
Our Fall Run Club+ session is OPEN for Super Early Bird registration!
For 8 weeks, from 9/25-11/20, train for a 5K, 10K, or Half Marathon. Train for our goal race, the @bishopseventsllc Team RWB 5K & 10K on Nov. 20, or choose your own. Not training for a race? Join us for the accountability, fun, or other running goal!
No running experience required, our program is for everyone! Get a custom training plan, weekly emails, challenges, motivation, & more!
Register here https://fit4mom-ashburn.pike13.com/courses/234840
by 8/1 to save $50!
#fit4mom #strengthinmotherhood #runclub #running #motherrunner #loudouncounty #prenatal #postpartum #strollerrunning #support #community
Currently expecting? Then this is for you!
Not expecting but know someone who is? Tag or share this with them!
Registration closes tonight for the last 6-Week FIT4BABY Prenatal Strength Session of the summer!
FIT4BABY is a workout program designed specifically for moms-to-be. It includes cardio, strength training, balance, flexibility and core exercises to accommodate all trimesters of pregnancy. The 6-week program includes community-based workouts, weekly challenges, recipes, meditations, a Q&A with a pre/postnatal specialist, a weekly journal to document your fitness journey, and more.
FIT4BABY will build your endurance, strengthen your body and prepare you for pregnancy, birth and beyond!
#fit4mom #prenatal #pregnancy #bump #prenatalworkout #prenatalfitness
Tomorrow and 7/27 are Try Us Tuesday! That means you can join us at any of our classes for FREE tomorrow if you’re new to FIT4MOM!
We have virtual and in person classes for mamas at all stages of motherhood.
Our schedule tomorrow is:
6:00 AM Virtual Body Boost (HIIT style total body workout)
9:30 AM Stroller Strides at Lansdowne (stroller-based total body workout)
9:30 AM Virtual Strength for Mom (total body)
12:00 PM Virtual Cardio & Agility (cardio endurance, agility, & lower body conditioning)
Visit https://ashburn.fit4mom.com/try-us-tuesday to register!
#fit4mom #prenatal #postnatal #strengthinmotherhood #community #hiitworkout #totalbodyworkout #strollerworkout #cardio #agility #outdoors #virtual #loudouncounty
3 Moves to Relieve Sciatic Pain
Many prenatal women experience back pain during pregnancy and the most common cause is sciatica. Sciatica during pregnancy is typically caused by the uterus pressing down on the sciatic nerve; this increased pressure causes pain, tingling, or numbness in the lower back and thighs. It may affect one or both sides of the body and can cause much discomfort.
To alleviate some of this discomfort, try these three exercises to release pain and tension:
- Seated Figure 4 Stretch
- Low Lunge
- Lat Stretch using a Table or Chair
You can also try the other at-home remedies:
- Use a warm compress
- Rest in a comfortable position
- Place a pillow between your legs to align your pelvis and alleviate some of the pressure off the nerve
Working with health and fitness professionals that specialize in helping women with this issue is also an option. Seeing a certified Women's Health Physical Therapist will help your body relieve the pressure on the sciatic nerve, and re-teach your body how to move in the right way without increasing discomfort.
You are not alone when it comes to dealing with sciatica in pregnancy. There is no need to just "grit your teeth and bear it". You deserve to have a healthy, happy, and comfortable pregnancy.
To read more on sciatic pain and remedies, check out our blog post: https://fit4mom.com/blog/3-exercises-to-relieve-back-pain-in-pregnancy "
And if you’re looking for other women currently expecting to connect to during your journey into motherhood (or for a 2nd or 3rd+ time!), try a prenatal strength class on Thursdays at 7:00 PM!
Spring-like weather is in the forecast and we know everyone can’t wait to be back outside! So it’s a great time to highlight our signature program, Stroller Strides! Outdoors, socially distanced, fun for mama and little one(s)! Join us on Tuesday and Thursday this week at 9:30 AM, or for a special pop up combo Stroller Strides/Strides 360 class on Wednesday at 4:30 PM!
3 Low Impact Cardio Exercises while Babywearing
Newly postpartum or worried about a fussy baby at class? Try babywearing! Our Stroller Strides and virtual Strength for Mom and Barre classes are great options to try if wearing baby.
Here are 3 low impact cardio options you can do while wearing your little one!
#babywearing #fit4mom #mommyandme
Best of 2020
We all know 2020 was... we're going to say it... an unprecedented year. Lots of ups, downs, and in betweens. And while it hasn't always been easy, we have, and continue to, worked to make the best of every situation and continue to bring you a community full of support and connection.
With 2021 around the corner, we want to take a moment to reflect on this year and all of its twists and turns. That's where you come in! We would LOVE for you to share below your favorite FIT4MOM Ashburn photo or memory from this year. Then, next Tuesday, 12/15, we will pick one of you at random to take home a DIY cookie kit from @Chubby Heart Cookies (Leesburg pick up on 12/16).
We can't wait to see your favorite memories to bring some joy to the end of the longest year ever!
#bestof2020 #unprecedented #memories
(We will keep this pinned to the top of our page until 12/15!)
It’s coming! We’ll have the goods just for you, Mama! Check our FB event for details.
#blackfriday #smallbusinesssaturday #cybermonday #shoplocal #mamalovesasale
Who We Are:
We are a community of moms who support every stage of motherhood. From pregnancy through postpartum and beyond, our fitness and wellness programs help make moms strong in body, mind, and spirit.
Stroller Strides® is a functional, total-body conditioning workout 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 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.
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.
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!
Body Back® Transformation is an 8-week result based journey. You will focus on your mind and body improving your overall health and well being. The experience includes two 60-minute high-intensity interval workouts (HIIT) per week designed to challenge, empower, and recharge you. Additionally, pre and post fitness assessments are completed allowing you to see your progress and celebrate your accomplishments. Nutrition guidance is provided to educate and guide you toward healthy eating habits. The program also includes supplemental online workouts, accountability, and support. This eight-week journey will reconnect you to your inner strength and encourage you to believe in personal transformation.
FIT4BABY® is designed specifically for moms-to-be. All exercises are carefully selected to prepare your body for the many changes you will experience during pregnancy. You can begin FIT4BABY at any point during pregnancy as the workouts are scientifically- based, purposeful and designed to accommodate your changing body. The 60-minute workout includes cardio, strength, balance, and flexibility training and ends with a relaxing meditation; everything you need during this precious time!
Take your run training to the next step with our 8-week guided training programs. 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 our Run Club+ Coach.
MamaWell is a 42-week online course filled with modern wisdom and whole body guidance for your personal journey into motherhood. Our custom course platform will take you through exactly how to move, what to eat, and how to best prepare for birth and beyond.