Our Programs

Prenatal and Postnatal Fitness Programs designed to give you the "Strength for Motherhood."


Prenatal Fit4Baby® »

Fit4Baby® is a prenatal fitness program that teaches women how to exercise safely and effectively throughout their pregnancy. The hour long Fit4Baby® class is interval based, combining elements of strength training, cardiovascular exercises and stretching and balancing exercises. We train and certify our Fit4Baby® instructors so they are properly prepared to lead pregnant women in exercises that are safe and appropriate for her changing body. The program is for all stages of pregnancy.

Our prenatal Fit4Baby® classes are offered in 8-week sessions. Classes meet on Tuesdays from 6-7pm and Saturdays from noon-1pm at the Hill Center. Full session enrollment allows you to attend both classes. Cost is $269.00. Half session passes and drop-in passes are available as well.

Added perk: Fit4Baby® moms enjoy 50% off their first month of Stroller Strides/Stroller Barre membership after their baby is born!

Upcoming 8-week sessions:

January 3, 2017 - February 25, 2017

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Stroller Strides® »

Our signature program offering "Fitness for Mom, Fun for Baby™"!

Stroller Strides® is a total fitness program that moms can do WITH their babies. It includes power walking/jogging and strength training using exercise tubing, your stroller, and the environment. Taught by certified fitness instructors with specialty training in the pre and post-natal exercise, it is a great workout for ANY level of fitness. All of our instructors abide by the American Congress of Obstetricians and Gynecologists’ recommendations for exercises. Stroller Strides instructors weave songs and activities into the routine designed to engage and entertain baby, while moms are led through a series of exercises specific to her role as mom.

Dress appropriately for exercise. Bring a water bottle & yoga mat or towel for core work and stretching. It is helpful to bring a small toy or snack for your child while in the stroller.

Classes are proudly offered six days a week in and around the Capitol Hill area.

Your first class is FREE!

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Stroller Barre® »

FIT4MOM offers the country's only stroller-based barre class!

Stroller Barre® is a unique blend of ballet, Pilates, barre, yoga and stroller-based exercises incorporated with everything our moms love about Stroller Strides®. This workout is designed to help moms build strength and muscle tone and improve posture all with their little ones in tow. Created by a mom who was formerly a professional ballerina, this class incorporates prenatal and postnatal training and yields amazing results in an exciting, fun format. Postpartum women tend to have tight and weak pectoral (chest), abdominal and quadriceps muscles. In addition, the back and hamstrings muscles become stretched and weak. This occurs due to hunched posture from breast or bottle feeding, excessive spinal curves while carrying baby in utero and after birth, and repeatedly picking their new (and rapidly growing) baby up. Stroller Barre® focuses on strengthening and creating an ideal length/tension relationship in all the postural muscles, creating a taller, leaner-looking mommy!

Stroller Barre classes...

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Body Back® 8-Week Transformation »

Body Back® is a high intensity interval training (HIIT) workout. HIIT workouts include short periods of anaerobic exercise with recovery periods.

Body Back® 8-Week Session: this is a results-based program designed for moms who want their body back, whether they just had a baby or their last child was born twenty years ago! Most importantly, it will help women unlock their personal possibilities in an inspiring and powerful environment. Body Back® clients experience targeted workouts, inspiration and motivation in every class.

What does the Body Back® 8-Week Session include?

  • Two Body Back® HIIT Classes Per Week
  • Nutrition Coaching and Support Online
  • "Mama Wants Her Body Back" Meal Plan and At-Home Workouts
  • Before and After Fitness Assessments and Measurements
  • Private Facebook Group for Ongoing Support

Body Back® workouts have been clinically proven in a university research study to help moms lose the weight and return to their pre-baby body composition and confidence. Moms all over the country are achieving...

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"Our Village" Moms Club »

"Our Village" Mom's Club

Support. Connect. Empower. Make a difference.

As moms ourselves we understand that life is about finding balance and nurturing our minds and spirits as well as our bodies. By joining Our Village, you will not only enjoy fun and playful activities with your child, but will build a tight community of like minded moms to share advice, tips, and most importantly, laughter.

Our Village consists of several essential components:

  1. Free Playgroups (weekly): Our goal is to provide meaningful experiences for both mom and child(ren). We facilitate uplifting supportive conversation for mom and developmental activities for children that emphasize wonder, discover and creativity.
  2. Moms’ Nights Out (monthly): This is a time for you! The goal is to provide an activity to allow your moms group to re-discover adult conversation and personal passions.
  3. Community Events: Our goal is to help you feel closely connected to our community and know the amazing local resources we have to keep our family active and healthy.
  4. "Moms on a...
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