The Church of the Good Shepherd Burke

Combining cardio, strength, core, and meditation, Body Boost™ is the perfect workout for mom’s mental and physical health. Body Boost™ is a 60-minute results-based, high-intensity interval training (HIIT) class designed to challenge, empower, and energize, leaving Mom feeling refreshed and recharged for motherhood and all that comes with it.

Combining cardio, strength, core, and meditation, Body Boost™ is the perfect workout for mom’s mental and physical health. Body Boost™ is a 60-minute results-based, high-intensity interval training (HIIT) class designed to challenge, empower, and energize, leaving Mom feeling refreshed and recharged for motherhood and all that comes with it.

Welcome to LIT4MOM - our own Book Club. We have a closed Facebook group where we choose forthcoming books that we’ll read and discuss at an in-person meetup. Locations vary by month, we try to keep it fun and light. The discussions have been great and we’d love to have you join!

Stroller Strides® classes are functional, total-body conditioning workouts designed for moms with kids in tow. Each 60-minute workout is comprised of strength training, cardio and core restoration, all while entertaining little ones with songs, activities and fun! Each Stroller Strides® class instructor is skilled to meet you where you are mentally and physically. You’ll leave class feeling connected, successful and energized! No more mama guilt! This class is all about self care in a supportive and encouraging environment.

Stroller Barre® is a 60-minute cardio and strength interval class designed to improve posture, stability, and mobility. The workout combines moves inspired by barre, ballet, Pilates, fitness, and yoga to help you regain your posture and alignment and strengthen 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.

Strides 360™ promises a heart-pumping workout designed to increase your endurance while also developing speed, agility, and quickness to help you sprint through mom life. Bodyweight conditioning is strategically placed to provide recovery, strength and round out your workout. It's for any mom interested in a workout that can be as hard as you need it to be on your good days or scaled back on days you’re not sure how you made it out the door! Bring your kiddos with you in the stroller or leave the kiddo at home and come play with your mom friends. Either way, the hour will fly by and leave you energized for the rest of your day!

Our Gentle Flow Yoga* is geared specifically for those new to yoga or those who are interested in a gentle practice. This class incorporates simple flowing sequences to warm up the body, as well as slower paced movements focusing on alignment, strength, balance, and flexibility. Each class will end with an extended period of relaxation. This class is appropriate for anyone of any age, shape or size. No experience or flexibility required.

*30 minute class

It’s our annual BUTTERBALL BURN HIIT class - wake up early - get a fantastic and well deserved sweat sesh - go home shower and prepare for the day’s festivities!

YOU WON’T REGRET IT - let’s go mama!

We’ll meet in the brand new Melina’s Studio B at Lorton Station. 7:00am sharp - bring a mat and water!

Combining cardio, strength, core, and meditation, Body Boost™ is the perfect workout for mom’s mental and physical health. Body Boost™ is a 60-minute results-based, high-intensity interval training (HIIT) class designed to challenge, empower, and energize, leaving Mom feeling refreshed and recharged for motherhood and all that comes with it.

Combining cardio, strength, core, and meditation, Body Boost™ is the perfect workout for mom’s mental and physical health. Body Boost™ is a 60-minute results-based, high-intensity interval training (HIIT) class designed to challenge, empower, and energize, leaving Mom feeling refreshed and recharged for motherhood and all that comes with it.

Our Total Body Express class is a multi-level full body workout that targets all of the major muscle groups. This workout is designed to contain challenging exercises that will increase your strength and improve overall conditioning. You will experience a variety of workouts styles which will include Body Boost, Body Ignite, KickBoxing, Cardio, Core -- it will be your new highlight of the week!

Body Ignite Express 30 is a condensed one-stop body shock. Targeting each and every muscle with specially designed sequences using dumbbells that will leave you stronger and begging for more. Dedicated core and flexibility work are also included to help you move and feel better. A perfect express complement to any cardio class or activity you currently enjoy, this easy-to-follow strength-based program will increase your metabolism, your athleticism, and your ability to lift, lunge, and lug everything mom-life throws at you!

At FIT4MOM we pride ourselves on nurturing a community of support. Not just with fitness classes. We host Monthly Mom's Night Out, Family Days, field trips to family friendly places, and free weekly playgroups. Each event is attended with one of our team members in tow to help connect you with other moms that live in similar areas and those that have kids in the same age range. We want YOU to connect with other like minded mamas to help foster friendship and support.

Please be sure to read over the event details on our facebook page: https://www.facebook.com/Fit4momsouthwestnova/events

Free Stroller based fitness experience at IKEA Woodbridge. Enjoy a free 60 minute stroller workout (or come solo!). We’ll meet at the Parking garage lower level entrance. Bring a stroller of any kind, water to stay hydrated, and a mat/towel for floor moves.

After class we’ll head to the IKEA restaurant where their staff will lead our kids through a FREE activity. BONUS - mama grabs lunch and KIDS EAT FREE with adult purchase.

'Camp Move it' is especially designed for our FIT4MOM kids to partake in while mama works out at Body Boost. The licensed and certified staff at Melina's will lead kids of all ages through movement activities for one hour on Tuesday & Thursday mornings. Kids will be dropped off at Studio A next to Vocelli's and mamas workout in Studio B next to Nail Salon. Both studio's are located across from each other for convenient planning. First child is $10 per hour and siblings are $5 per hour. Drop off by 10:25am and pickup by 11:35am. Payments will be made directly to Melina's staff the day of service in cash or venmo. MAX 10 kids per session.

Body Ignite is a mom-only strength workout that targets every muscle in your body. This easy-to-follow program will increase your metabolism, athleticism, and ability to lift, lunge, and push everything mom-life throws your way!

Please wear comfy workout gear, bring water to remain hydrated, a mat for floor moves, and if you own a weighted bar, bring it along. We have ten bars available at the studio.

Check the schedule to see when IGNITE will light up your Friday night. <3

FYI - we also offer a 30 minute express Ignite virtually, live with Shannon on Monday mornings 5:30am. Dummbbells (either 5/8/10/12lbs) required.

Ladies Night Out <3

Zumba^® is an interval-style dance fitness party that combines low-intensity and high-intensity moves. You’ll burn lots of calories as you move to the rhythm with Latin-inspired dance moves. The best part of it all is that it doesn’t even feel like exercise! Dance fitness classes aren’t just great for cardiovascular health, you’ll also tone your muscles and improve balance and flexibility.

This class is not a part of our official FIT4MOM programming and therefore has a drop in rate of $15 per class. Worth it! Check our schedule for future dates.

Join us for a free FAMILY HOLIDAY Stroller Strides class! We’ll be lighting things up like it’s the Fourth of July!!

Bring your friends, neighbors, and family to our July 4th Class!

** Note that class is at River Mill Park in Occoquan!**

All you need is comfy RED, WHITE, and BLUE workout gear, some water to stay hydrated, and a mat/towel for floor moves.

All children under 6 must remain in stroller for full duration of class. Children over 6 may attend and must remain within arm's length of parent in class. They may not workout with us.

Our signature Stroller Strides class offers a full body workout which includes cardio, strength, and core moves. And there is no parent guilt because baby gets to come along for the ride. Best of all - our team will entertain with fun for baby activities like nursery rhymes and bubbles! It's a win/win

Check our full schedule for our SouthWest NoVa region - https://southwestnova.fit4mom.com/schedule

Register for class HERE for important updates: https://fit4mom-southwestnova.pike13.com/e/234288211

Join us for a 30 minute virtual Power Core workout. No equipment needed. Grab a mat/towel for floor moves and some water to stay hydrated. Log on a few minutes prior to get yourself settled in for a core workout that will leave you feeling amazing and powerful. Zoom link will be emailed at least 30 minutes prior to start time.

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 your pregnancy as the workouts are scientifically 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!

Body Boost is a high-intensity interval training (HIIT) workout designed to challenge, empower and energize you. Combining cardio, strength training, core work and meditation, this total body workout will boost your physical and mental well being. This is a condensed 30-minute class. It is just for you and will leave you feeling refreshed and recharged for motherhood and all that comes with it.

Virtual Cardio Barre with FIT4MOM is an innovative fitness program designed for moms, combining the principles of barre workouts with the intensity of cardiovascular exercises. Accessible from the comfort of your home, this online class offers a blend of ballet-inspired movements, strength training, and high-energy cardio intervals. Tailored to fit the needs of mothers at all fitness levels, participants can improve their flexibility, muscle tone, and overall endurance elevating their heart rates. Led by expert FIT4MOM instructors, Virtual Cardio Barre provides a supportive and engaging workout experience that fits seamlessly into a busy mom's schedule.

An all levels (pre & postnatal) 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.

Join us for a mom only heart pumping Body Boost HIIT Class and learn about our 8-week Body Well Coaching program. Please arrive a few minutes prior to start time to go over the class construct. Wear comfy workout gear, have some water ready and bring your beautiful smile. You'll need a mat for floor moves - bring your resistance band - new mamas can borrow one. Leave the rest up to us. Class will be 45 minutes and afterwards we'll stick around to answer all your questions about our Body Well program. Please feel free to bring a friend - the more the merrier!

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 45 minute version is a perfect start to your day. Targeting each muscle with specially designed sequences and dumbbells will leave you stronger and ready for more. Dedicated core and flexibility work are also included to help you move and feel better. This easy to follow strength based program is the perfect complement to any cardio class or activity you currently enjoy.

Join us for a mom only heart pumping Body Boost HIIT Class and learn about our 8-week Body Well Coaching program. Please arrive a few minutes prior to start time to go over the class construct. Wear comfy workout gear, have some water ready and bring your beautiful smile. You'll need a mat for floor moves - bring your resistance band - new mamas can borrow one. Leave the rest up to us. Class will be 45 minutes and afterwards we'll stick around to answer all your questions about our Body Well program. Please feel free to bring a friend - the more the merrier!

Take your running to the next level with our 8-week guided training program. Whether you’re training for a specific running goal such as a 5K, 10K, or a half marathon, or simply want the support and structure of a run training program, we provide at-home and in-person opportunities to train, learn, and improve. Included in the 8 weeks are tips for getting started, detailed training plans for a variety of distances or general running (running and cross-training), as well as nutrition tips for fueling during training. Each week, you’ll receive email support, accountability, and progress check ins from your Run Club Coach.

Our Mini session is a great way to maintain your running between race training sessions or it can be a great introduction to running. Included in the 4 weeks are tips for getting started, detailed training plans for a variety of distances or general running (running and cross-training), as well as nutrition tips for fueling during training. Each week, you’ll receive email support, accountability, and progress check ins from your Run Club Coach.

The holidays are not the easiest time to stay on top of your fitness goals (especially us busy moms! Right?!). It's the time for getting wrapped up in the craziness from now through the end of the year.
From November 19th through December 30th we challenge you to stay committed to your health and wellness - we got you, mama! It's all about consistency, accountability, and determination.
For six weeks you can count on us to provide you with a closed accountability group, wholesome recipes, healthy sustainable habits, daily check-ins, weekly fitness challenges, and help you set YOUR goals to end the year with a positive outlook on what it means to be healthy.
Together we will strive to approach the holiday season with renewed motivation and empowerment.

We're glad you chose FIT4MOM to help you HUSTLE - what a great way to close out 2023!

Pssssst.........sign up with a friend and we'll send you a holiday surprise!

The holidays are not the easiest time to stay on top of your fitness goals (especially us busy moms! Right?!). It's the time for getting wrapped up in the craziness from now through the end of the year.
From November 19th through December 30th we challenge you to stay committed to your health and wellness - we got you, mama! It's all about consistency, accountability, and determination.
For six weeks you can count on us to provide you with TWO weekly 60 minute workouts of your choice (access to recordings in case you miss one!), closed accountability group, wholesome recipes, healthy sustainable habits, daily check-ins, weekly fitness challenges, and help you set YOUR goals to end the year with a positive outlook on what it means to be healthy.
Together we will strive to approach the holiday season with renewed motivation and empowerment.

We're glad you chose FIT4MOM to help you HUSTLE - what a great way to close out 2023!

Pssssst.........sign up with a friend and we'll send you a holiday surprise!

You're Invited to Fit4Mom Stroller Strides Grand Opening!

Calling all Mamas in the Burke. Annandale, Springfield, and Fairfax area!

Fit4Mom SouthWest NoVa is throwing a party to celebrate the launch of TWO new weekly Stroller Strides classes at The Church of the Good Shepherd on Braddock Road!

Join us for our FREE Grand Opening event on Thursday November 7th, starting at 10:15am.

Bring your littles for a fun-filled morning of fitness and community, and stick around for the after-party until around noon!

What to Expect:
☀️Stroller Strides check-in starts at 10:15am, workout starts at 10:30am
After-party with bubbles, balloons, and more!
Food, friends, and fun for the whole family

Come for the workout, stay for the community — this is one event you won’t want to miss! Whether you’re a current Fit4Mom member or just curious about our classes, this is the perfect opportunity to connect with other local mamas and experience everything Fit4Mom has to offer.

Location: The Church of the Good Shepherd
⏰ Time: 10:15 AM - 12 PM
✨ Cost: FREE!

We can’t wait to see you and your little ones there for a day of fitness, fun, and community! ❤️

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. Targeting each and every muscle with specially designed sequences and dumbbells will leave you stronger and ready for more. Dedicated core and flexibility work are also included to help you move and feel better. This easy to follow strength-based program is the perfect complement to any cardio class or activity you currently enjoy.