Plenty of water, towel or yoga mat/blanket, sunscreen (for outdoor classes), baby essentials including snacks and/or toys for your little one(s), comfortable walking/running shoes (both Stroller Strides and Stroller Barre are traveling classes), appropriate exercise attire, and any kind of stroller.
You can begin attending class with your doctor's clearance to begin exercising, typically after your six week postpartum appointment. See you there, Mama!
Absolutely! We encourage expectant moms to continue to exercise throughout their pregnancies as long as everything has been approved by their physician. Instructors are qualified to lead our professionally designed pre/postnatal fitness programs that follow the latest American College of Obstetricians and Gynecologists (ACOG) guidelines. We can modify any exercise that poses a challenge as you progress through your pregnancy. FIT4MOM® recommends you obtain your doctor’s approval prior to beginning Stroller Strides/Stroller Barre. If pregnant, please speak with your physician before your first day.
Exercise during pregnancy has proven beneficial and helps improve or increase the following:
Higher fatigue threshold
Posture and biomechanics
Self-esteem, sense of well-being
Your first Stroller Strides class is always FREE! This allows you to see first hand if Stroller Strides/Stroller Barre is a good fit for you and your little one! If you sign up here and create a profile, your first FREE class is automatically gifted to your account and you can come try us out!
In case of inclement weather, outdoor class locations may change. Follow us on Facebook and check for updates an hour before class starts. We also send notifications to our enrolled client list via email if we have enough advance notice. For most morning classes we will aim to notify by 8am - so be sure to check our online schedule to be sure!
Absolutely not! Stroller Strides/Stroller Barre is for moms of ALL fitness levels. We meet for a warm up, then power walk, jog, or run to each exercise station. You exercise at the pace you feel most comfortable.
Jogging strollers are not required. As long as the stroller is sturdy, not prone to tipping and all children can be safely strapped into their seats for the duration of class, it will work just fine!
As a general guideline, when your baby can hold his/her head up, he/she can ride in a jogger. But, we suggest that you follow your own stroller manufacturer’s guidelines. You can use a head roll and bolster to make your baby even more secure. With shock absorbers and recline features, the age can be quite young.
Babies are priority, so don't worry if your baby becomes fussy during class! Our classes are designed to keep the kids moving and engaged by incorporating songs and various props to keep them entertained. With that said, if you need to change, nurse or console your baby, please do so (remember, you are in good company). Kids will have good and bad days and we understand that. The kiddos learn the new routine of "Mommy's hour" and learn a few things during our workout too!
Babies and kids can join you at Stroller Strides/Stroller Barre up to any age as long as they can still safely be buckled in the stroller. We recommend waiting until you have medical clearance from your physician (normally this is 6-8 weeks postpartum). Always obtain your doctor's permission before starting this or any other kind of exercise program.
That's okay! Sometimes babies cry. You will be in a group full of moms with their kids - we've all been there and we all get it. You're always able to do what you need to do to take care of your little one and, of course, we try to keep things moving so that the kids are happy and entertained.
We’ve got you, Mama! If you need to change, nurse or console your baby, please do so. Your instructor will make sure to provide you with comfort and discretion during class.
Safety is our first priority, so we do not allow stroller-sized kids to be out of the stroller during class (6 and under). Older children (above 6) that accompany mama, that no longer can ride safely in a stroller must be within 'hugging distance' of mom at all times. No scooters, bikes or other wheeled vehicles in class.
No. This class is for women 18 and up without children present. We have one location in Woodbridge which offers onsite daycare, but this is with prior communication only and is subject to $5/hr per child directly to child minder onsite.
No. This workout is not intended for prenatal exercise and we do not recommend following the meal plans during pregnancy. If you become pregnant during the course of your Body Back session, please notify your instructor. We offer FIT4BABY, Stroller Strides, and Stroller Barre as appropriate prenatal exercise programs.
A yoga mat or towel for the core portion and cool down. A resistance band (we will provide one for you on your first day of class), plenty of water, and a towel for your sweat. You WILL sweat!
Body Back is a high-intensity interval training class that is delivered in one of three ways: Rounds, Circuit or Traveling. We cycle through Cardio, Strength and Core for a full-body workout that provides a significant caloric afterburn for enhanced results. Every class has an intention and finishes with a relaxing meditation.
No. We have all fitness levels in our classes! But, we will warn you ... these classes are designed to be tough! Our goal is to deliver a workout that will challenge any fitness level. It might not be easy, but we promise results!
Body Back is so much more than just another HIIT workout! We are a community of moms where you will find support, encouragement, camaraderie and lifelong friendships. Through education, we help you create a healthier home and more active lifestyle for your family. We believe you should be empowered and encouraged to push past your perceived limits and find inner strength while building physical strength. We strive to build you up and put you first to create your BEST YOU.
For BODY BACK Transformation sessions, pre-register to ensure your spot in the class. Body Back sessions sell out quickly, so you want to hold your spot by registering early.
For BODY BACK Workout classes or drop-in classes, pre-register at least a day in advance so your instructor knows to expect you and she is able to contact you if there are any changes to the class. We require a minimum number of clients to be enrolled in order to offer that class. If you cannot make it to class - that's ok, just let us know before it starts. We'd rather have you on the roster than not know you plan to come!
No. This class is for women 18 and up without children present.
A yoga mat or towel for the abs portion and cool down. A resistance band (we will provide one for you on your first day of class), plenty of water, and a towel for your sweat. You WILL sweat!
The 60-minute workout includes cardio, strength, balance, and flexibility training to accomodate your changing body. We end every class with a relaxing meditation.
No. We have all fitness levels and all stages of pregnancy in our classes. All exercises are carefully selected to prepare your body for the many changes you will experience and follow the most up-to-date ACOG (American College of Obstetricians and Gynecologists) guidelines.
FIT4BABY is a comprehensive program designed specifically for moms-to-be. You will find it’s so much more than just a workout! We are a community of moms where you will find support, encouragement, camaraderie and lifelong friendships.
Our Run Club coaches will lead you to your first mile! Whether it is your first mile ever, or your first mile post-baby, Run Club is appropriate for all levels.
Run Club - strollers welcome, not required. Any child that joins you for Run Club should be safely secured in a stroller. Run as a family or fly solo!
Running shoes and water are essential. A yoga mat or towel would be helpful for the final stretch.
As moms, we understand that life is about finding balance while nurturing our minds, bodies and spirits. Our FIT4MOM Our Village Events and Playgroups was created with this aspiration in mind. By participating, you will build a tight community of moms to share advice, tips and most importantly, laughter. Support and connect with other moms through:
WEEKLY innovative & creative playgroups - fun for baby
MONTHLY entertaining Moms' Nights Out - this is your time
MONTHLY Mommy and Me play dates & fieldtrips - get your kids involved in fun activities, special events for showers, births, meal trains, etc., for our members, "Moms with a Mission" - quarterly fundraising to help better the community where you live and play. Join us and make a difference.
****You do NOT have to be a member of FIT4MOM to join the FIT4MOM Our Village Weekly Playgroup. All moms are welcome! This is a FREE group!
To cancel your membership please email firstname.lastname@example.org at least 14 days prior to your next payment date. You are still welcome to join Our Village events without being a FIT4MOM member.
Your membership* includes unlimited classes at any of the FIT4MOM Lorton, Springfield, Burke, Woodbridge & Kingstowne locations.
different memberships available, please email email@example.com for more details
Visitors are welcome to come to class FREE of charge! If you have an extended-stay guest who will participate longer than one week, they will be subject to our per class charge and will need to sign our waiver.
Email firstname.lastname@example.org to change the status of your membership. All requests need to be received in writing 14 business days before the next payment is due. Memberships will be placed on hold for the maximum of 4 months. Holds are subject to a $10 fee which will be reimbursed at reinstatement.
Holds can start any day of your billing cycle. Our system auto-prorates your membership upon release of your hold. There are no refunds on dues once payment has been paid. To avoid payment, all requests need to be received in writing 14 business days before the next payment is due, please email email@example.com
You can return from your hold on any day of the month. You can reinstate by emailing firstname.lastname@example.org at least 24 hours prior to attending your first class. The amount will be prorated to your previous due date.
For all memberships: There is a one time $10 fee to place your membership on hold. Memberships can be placed on hold for up to 4 months. $10 will be credited back to your account upon reinstatement.
For Stroller Strides / Stroller Barre memberships: When your membership is on hold you can attend classes at the drop-in rate of $20/class.
For Body Back memberships: When your membership is on hold you can attend classes at the drop-in rate of $20/class. Your credit card on file will be charged automatically.
For FIT4BABy, Stroller Strides & Stroller Barre combo memberships:
There is a $75 registration fee for all new monthly memberships. If you sign up for membership on the first day of class you pay a $50 registration fee.
Stroller Strides members who transfer to us from another franchise outside will NOT be charged a registration fee. If you need to purchase exercise bands it's $20 for a set of two. Please email email@example.com to complete your purchase
Annual Teacher pass:
For Body Back memberships:
There is a $75 registration fee for all new monthly memberships.
There is a $50 registration fee if purchased on the first day of class.
To update your credit card on file:
Log into your Pike13 account
Below your profile photo you will see a list of options
Click on "Payment Methods"
Update the information
Be sure to delete the old credit card on file
If your monthly dues payment fails and you do not respond to our emails to update your credit card info, your membership will be cancelled.
Click here for Pike13 website.
If you ever have any questions on your membership, you can email firstname.lastname@example.org or call us at 757-897-5724.
No. Memberships are only valid for the franchise where they were purchased. If you move to an area outside of our franchise, you will need to cancel your current membership and sign up for a membership at the new franchise. We encourage you to contact the franchisee where you are moving to and let them know you have a current FIT4MOM membership at another franchise.
*Prices & Policies are subject to change based on franchise location.