Programs

Body Well™ empowers you to grow past what you thought was possible. This 8-week program is customized to you and includes weekly small group training sessions, group accountability, nutritional guidance, recipes, and weekly challenges to help you improve your physical, mental, and emotional well-being. Find the extra motivation you need in this small group cohort program.

Take your running to the next level with our 8-week guided training program for 5K, 10K, or half-marathon distance runs. We provide opportunities to learn and improve your running techniques through our detailed training plans, coaching, and community support. Come run with us, mama!

Stroller Strides® is a 60-minute total-body workout with strength, cardio, and core training, all while engaging the little ones in a stroller!

Our pre/postnatal class combines scientifically-based workouts that are appropriate for all trimesters (including the 4th trimester) and fitness levels with the information you need to stay healthy, prepare for recovery and the physical demands of motherhood.

Body Boost® is a mom-only, total-body workout that is challenging, empowering, and energizing. By combining cardio, strength, and core training, you will leave this workout refreshed and recharged for all that comes with motherhood.

Body Ignite is an all-levels strength-focused class that will increase your metabolism, your athleticism, and your ability to lift, lunge, and lug everything mom-life throws at you!

Boost Pro was created specifically for busy DC moms who want to challenge themselves to build endurance, speed and strength. Class is split between cardio-agility drills and strength training with free weights and bodyweight.

This 50-minute cardio, strength and core workout is appropriate for all fitness levels and stages of parenthood. Bring your partner, friend, sibling, etc. and your little one(s) to join you for a heart-pumping workout and chance to connect with other families in the neighborhood.

Join us for a group run led by an experienced and certified pre- and postnatal running coach. All running levels and paces are welcomed. Paces, distances and routes will vary.

Join us for a free preview of our all levels Body Boost HIIT workout and learn more about our next 8-week Body Well session.

FIT4MOM DC and FIT4MOM Montgomery County are teaming up to bring you Stroller Strides at the zoo! Join us for a free workout and fun morning, exploring our nation zoo. *free zoo entry passes are required*

A High-Intensity Interval Training (HIIT) total body workout that incorporates intervals of cardio, strength and core.

Body Ignite is an all-levels strength-focused class that will increase your metabolism, your athleticism, and your ability to lift, lunge, and lug everything mom-life throws at you! And this 30-minute version is a perfect mid-day break.

An all levels flow class that is designed to complement your cardio and strength training with an opportunity to practice listening to your body while building flexibility, range of motion, and breath.

Increase your endurance and speed to sprint through mom life with Strides 360®! This heart-pumping workout will leave you energized for the rest of your day!

Body Ignite is an all-levels strength-focused class that will increase your metabolism, your athleticism, and your ability to lift, lunge, and lug everything mom-life throws at you!

FIT4BABY combines scientifically-based workouts that are appropriate for all trimesters (including the 4th trimester) and fitness levels with the information you need to stay healthy, prepare for recovery and the physical demands of motherhood.

A High-Intensity Interval Training (HIIT) total body workout that incorporates intervals of cardio, strength and core.

All new parents are welcome to join us with or without your little one(s) for an informal gathering. These meet-ups are an opportunity for new parents to get out of the house and connect with other new parents. While we sometimes have experts join us to share insights and answer questions, it is still a very informal event. Feel free to arrive late, leave early.

Expecting parents are invited to join FIT4MOM DC for monthly Ask the Expert Sessions. These 1-hour sessions are conducted on zoom and feature relevant experts (e.g., doulas, babywearing experts, lactation consultants, pelvic floor PTs, etc.). The sessions are kept intentionally small to ensure that each participants gets the most our of the session. Please unenroll if you cannot make it to make room for other parents.

Estate planning attorney and mom of two, Rose Whelan will be discussing five things that every parent should know about estate planning on Zoom at 8pm on 10/16. She will cover the estate planning process and explain what parents need to do to make sure their children are protected. This free event is open to everyone so please feel free to share the invitation.

In honor of breast cancer awareness month, FIT4MOM is joining forces with the Keep a Breast Foundation for a special Fit 4 Prevention workout class to not only provide prevention education for our community during a fun stroller-friendly workout but also to fundraise for the Keep A Breast Foundation. Plan to hang around after the workout for coffee and pastries.

We hope you'll join us for this free class and show your support by making a donation of any amount here: https://give.keep-a-breast.org/fundraiser/5798194

In the case of inclement weather, class will be moved indoors at 641 Pennsylvania Ave SE.