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.

MamaWell_ContentBlock-01 (1).png

Our Classes



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!


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.


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.


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.

Body Back Boost.jpg

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.

Run Club.jpg

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!

Latest from Instagram

Waitin on you, Mom. . Stroller Strides + Stroller Barre Brookland: Monday + Wednesday 10:00 am Canal Park: Tuesday + Thursday 9:45 am, Saturday 9:30 am Eastern Market: Wednesday + Friday 9:30 am Union Market: Tuesday + Thursday 9:30 am . Fit4Baby @realignmentdc Sunday- 9:00 am Tuesday- 6:30 pm . Body Back @realignmentdc Monday- 5:45 am Tuesday- 8:00 pm Wednesday- 5:45 am Saturday- 8:00 am . Body Back @405yoga Sunday- 7:30 am Tuesday- 8:30 pm Thursday- 8:30 pm . . . #Fit4MomDC #f4mcaphill #motherhood #strengthinmotherhood #postpartumfitness #strollerstrides #strollerbarre #fit4baby #bodyback #dcmoms #fitdc #workoutformom #momworkouts #fitmoms #igfitmoms #themotherhoodisreal #FIT4MOMfitness #momtribe #mamatribe #mamahoodsisterhood #easternmarket

More is more with concealer these days amiright? . We have two fun events for you tomorrow Mama! Our Village Playgroup is meeting at 11 am at Brookland Pint. You don't have to attend class to go- if you just need some Mama time and some space for your little to run wild, that's where we'll be. THEN, we have our Mom's Night Out!! Come join us at DC Row at 7 pm. High intensity, low impact workout + AC + awesome friends = starting your week off right. Never miss a Monday......night workout. Sign up using the link in our bio. . . . Photo cred: @scarymommy #fit4mom #f4mcaphill #fit4momdc #strollerstrides #strollebarre #bodyback #fit4baby #capitolhill #easternmarket #unionmarketdc #canalparkdc #dcmoms #fitdc

Look at this cutie!! Annabelle Rose, we can't wait to see you at Stroller Strides in a few weeks! . Mamas will we see you at Fit4Baby on Sunday? It's the perfect way to get strong and ready for labor- just ask @michelle_hershman_cain . Fit4Baby @realignmentdc on Sunday at 9am and Tuesday at 6:30pm. . . . #fit4momdc #f4mcaphill #fit4baby #brandnew #welcomebaby #dcmoms #strengthinmotherhood #capitolhilldc #babysister #proudbrother #postpartumjourney

Mama to Mama: How did you educate yourself for labor and delivery? . Photo cred @oxytocinvibes . . . #crowdsourcing #mamatomama #f4mcaphill #fit4mom #fit4momdc #strengthinmotherhood #wisdomofmothers #capitolhill #ourvillage #dcmoms

The Latest News

Find out what's happening