Welcome to FIT4MOM DC

FIT4MOM is the nation’s leading prenatal and postnatal fitness program, providing fitness classes and a network of moms to 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.

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Our Classes

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Fit4Baby®

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 scientific-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!

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Stroller Strides®

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 the little ones with songs, activities and fun! Each Stroller Strides instructor is skilled to meet you where you are mentally & physically. You’ll leave class feeling connected, successful & energized. No more mama guilt! This class is all about self care in a supportive and encouraging environment.

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Stroller Barre®

Stroller Barre® is a 60-minute cardio and strength interval class designed to improve posture, stability, and mobility. This workout combines moves inspired by barre, ballet, Pilates, fitness, and yoga to help you regain posture and alignment while strengthening 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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Body Back® Transformation

Body Back® Transformation is an 8-week result based journey. You will focus on your mind and body while improving your overall health and well being. The experience includes high-intensity interval workouts (HIIT) designed to challenge, empower, and recharge you. The program also includes nutrition guidance, supplemental online workouts, accountability, pre and post fitness assessments and support. This journey will reconnect you to your inner strength and encourage you to believe in personal transformation.

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Body Back® Boost

Body Back® is a 60-minute, results-based workout designed to help you reach your full physical potential and reconnect to your inner strength. Our high-intensity interval training (HIIT) cycles through cardio, strength, and core work and concludes with a relaxing meditation to help you recharge and head back to your family. Improve your health, fitness, and physical strength while experiencing a personal transformation.

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Run Club

Whether you're preparing for an upcoming race or simply enjoy running with other like-minded mamas, Run Club is for you. A program for all levels, Run Club allows you to run, improve your health and fitness, and connect with other moms through two styles of class: Run Clinics which are designed to correct running form and increase speed and agility, and Run Days designed to increase endurance. No running experience required!

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When women support and have each others back, incredible things happen. Will we see you at Eastern Market today for Stroller Barre?

Meet our Body Back instructor Charito! She teaches our Monday and Wednesday morning (5:45am!) Body Back classes and is studying to be a Fit4Baby instructor as well. Charito has two little girls, Emiko and Zozo . She’s from Kentucky, is a member of the USAF (for realz) and used to compete in bodybuilding figure competitions! Most of all, she exudes inspiration and an appreciation for making your health and wellness one of the most important things in your life. We can’t all have the balance we want at this stage in our lives, but Charito will help you make that precious time you get for yourself as productive as possible. … Repost from @fitlifecha What is Body Back? Every Mama defines Body Back sessions for herself. For me, it has been much more than "getting my pre-baby body back." In fact, I don't want that body back at all. That body wasn't tested. That body didn't prove its resiliency. It also didn't work nearly as hard as it works now! . Last week, I stood alongside my Morning Mamas and let a phenomenal @fit4mom_dc Body Back coach lead, while wearing my @myzonemoves heart rate monitor. Our class focused more on strength and low impact cardio moves. . But here's what I love about every Body Back class.... The Meditation. The last few minutes when we're still and present, even after a hard workout. Deep breaths, maybe a mantra or a poem or something inspiring; it sets the FIT4MOM class apart from every other class. . After teaching and participating in Body Back, I know it's more than getting my pre-baby body back. It's redefining who I am as a Woman and a Mother. It's realizing that the Body I'm in is more capable and resilient than the body I thought I wanted back. Every Mom in our class gives 💯% to her Cardio+Strength+Core workouts. She shows up and proves to herself every time that she is indeed strong and capable. (And able to get up at 5AM!!)⏰🌄 . If you're in DC, try out Body Back with @fit4mom_dc . All you have to gain is a great workout with new friends. And in the process, you may actually find an inner strength and confidence you didn't know you had. You may actually redefine yourself.

More coffee = more squats More squats = 🙌🏾 Increased pelvic floor muscle strength 🙌🏻 Prevention of lower back and pelvic pain through strengthening your gluteal muscles that stabilize your pelvis. 🙌🏽 Strength for helpful birth positions (like…...a squat). But don’t take our word for it. Take Ina May Gaskin’s: “Squat 300 times a day and you are going to give birth quicker.” . So grab that java and meet us outside today! Stroller Strides at Eastern Market at 9:30 am and Capital Memorial Church NW at 9:45 am. Stroller Barre in Brookland at the Monroe Arts Walk at 10 am. . See you there Mama!

Shoutout to all the Mamas making progress that no one has recognized yet. You’ve been silently winning battles and transforming yourself. Be proud of every little step you’re making in the right direction. Keep going. You’ve got this.

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