STUDIO COVERED BACKYARD

Program starts Oct 8 T/TH 12pm, 6:45am & 8pm and Oct 9th W/F 9:30am. Enroll to save your spot! Questions email kholysohcashatt@fit4mom.com

Functional Strength challenges you to find your strongest self. This 10-week functional strength program will not only focus on helping you build overall strength but will empower you to use those gains in your everyday life. Through group coaching, you’ll have the opportunity to learn the basics to strength training, improve your lifting techniques to help ensure proper form and progress in a way that challenges you while keeping your individual goals in mind.

The functional strength program will incorporate everything from bodyweight, bands, dumbbells and weighted bars, as we work on becoming more athletic, more functional and more flexible. This program is accessible to all fitness levels: whether you’re brand new to a strength training program; want guidance to help you feel more confident; or looking to build upon your training.

INCLUDES-

• Full body strength classes 2x/per week with Kholysoh, a Certified Personal Trainer on T/Th @12pm (child-optional) 6:45pm, 8pm or W/Fr @ 9:30am (child-optional)

• No need to find childcare. You can bring your child with you. Child must be in a stroller, carrier, or chair.

• Two (2) in-person progress check-ins with Coach Kholysoh

• Community check-ins and challenges

• Weekly progress journal provided

• Weekly class topics to promote overall wellness

• A supportive community that will build strength with you.

FREE Run Club Info Session -9/22@8:15am

Come to our Run Club Kick-off and Information Session and learn about our 8-week long journey in running and cross-training! Meet coaches and other members, take a look at our training programs and other resources and decide if Run Club+ is the right fit for you! We will meet by the swim beach/clay studio in Seward Park. This event is FREE, but please enroll through our class schedule so we know you're coming!
Our meeting will end with a 2 mile run/run-walk/walk for those interested so come ready to move if you like!

Enroll is the session https://fit4mom-southseattle.pike13.com/schedule#/list?dt=2024-05-19

Our 8-week Run Club+ Session includes:
* Weekly Sunday runs meeting @ Seward Park at 8:15am/8:30am (5K/10K runners have staggered start times)
* Comprehensive training programs for 5K and 10K training, contoured to your level of running fitness and lifestyle
* Weekly check-ins
* A private WhatsApp group for support and encouragement
* Weekly emails with information and a weekly focus

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 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!

-Please bring your own mat if you have one and water. We have mats you can use at the studio.

A class focused on opening tight joints and calming the mind. It includes some slower flow elements along with static postures with longer hold times aimed at stretching your muscles, healing connective tissues, and restoring proper alignment. Beneficial for all abilities. Prenatal folks are welcome to this class along with those who are not pregnant to recover, reset, repair and release.

Join us virtually for a class focused on opening tight joints and calming the mind. It includes some slower flow elements along with static postures with longer hold times aimed at stretching your muscles, healing connective tissues, and restoring proper alignment. Beneficial for all abilities. Prenatal folks are welcome to this class along with those who are not pregnant to recover, reset, repair and release.

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 little ones with songs, activities and fun! Each Stroller Strides instructor is skilled to meet you where you are mentally and physically. You’ll leave class feeling connected, successful and energized! This class is all about self care in a supportive and encouraging environment.

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!

Barre will help you reconnect with your body, increase flexibility and develop the core strength needed for motherhood. Little ones are welcome to join but there will not be fun4baby during this workout.

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!

Barre will help you reconnect with your body, increase flexibility and develop the core strength needed for life.

Online Class Studio classes can be live streamed from your home. Don't worry if you can't make the live streaming you will be sent the recorded workout 30 minutes after the completed live streamed workout and will have access to the recording for 24 hours after the live class date/time.

Combining cardio, strength, core, and meditation, Body Boost™ is the perfect workout for your 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 you feeling refreshed and recharged for motherhood and all that comes with it.

Children can attend this class but must stay seated next to your station or in a stroller.

Combining cardio, strength, core, and meditation, Body Boost™ is the perfect workout for your 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 you feeling refreshed and recharged for motherhood and all that comes with it.

Children can attend this class but must stay seated next to your station or in a stroller. Partners/Friends are welcome to join this class. Please email Caitlin caitlinibarra@fit4mom.com their name so she can add them to your account.

Combining cardio, strength, core, and meditation, Body Boost™ is the perfect workout for your 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 you 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.

Online Class Studio classes can be live streamed from your home. Don't worry if you can't make the live streaming you will be sent the recorded workout 30 minutes after the completed live streamed workout and will have access to the recording for 24 hours after the live class date/time.

Body Ignite is a one-stop body shock. Targeting each and every muscle with specially designed sequences and a weighted bar, this strength-training class will leave you stronger and more energized. This easy to follow strength-based program will increase your metabolism, your athleticism, and your ability to lift, lunge, push and pull everything life throws at you! It is an excellent complement to Body Well, Body Boost and Run Club and is open to all fitness levels and those with special considerations.

Body Ignite is a one-stop body shock. Targeting each and every muscle with specially designed sequences and a weighted bar, this strength-training class will leave you stronger and more energized. This easy to follow strength-based program will increase your metabolism, your athleticism, and your ability to lift, lunge, push and pull everything life throws at you! It is an excellent complement to Body Well, Body Boost and Run Club and is open to all fitness levels and those with special considerations.

Child optional classes you can a child with you but they must stay seated in a stroller or chair next to you. These classes do not have the songs, stories, and fun for kid like our Stroller & Parent and Me classes.

Body Ignite is a one-stop body shock. Targeting each and every muscle with specially designed sequences and a weighted bar, this strength-training class will leave you stronger and more energized. This easy to follow strength-based program will increase your metabolism, your athleticism, and your ability to lift, lunge, push and pull everything life throws at you! It is an excellent complement to Body Well, Body Boost and Run Club and is open to all fitness levels and those with special considerations.

Online Class Studio classes can be live streamed from your home. Don't worry if you can't make the live streaming you will be sent the recorded workout 30 minutes after the completed live streamed workout and will have access to the recording for 24 hours after the live class date/time. You will need a set of weights to do the live streaming at home Body Ignite workout.

TRX suspension training combined with dynamic bodyweight exercises designed to build strength, flexibility, core stability, and boost cardio performance.

For this class you will be getting your heart pumping with cardio, building strength using TRX straps and dumbells, and finding core strength and mobility using the TRX straps.

Upcoming Events

10/13 3-4pm Fuel Your Mom Life: Practical Nutrition Tips Energy, Health, and Happiness Workshop
10/20 1pm-3:30pm Weaving Basics Workshop
11/3 3-4pm Spinal Health Workshop

TRX Barre combines suspension dynamic bodyweight exercises while strengthening, lengthening, and toning every muscle in your body. This 1 hour workout will use the TRX straps to enhance balance, flexibility, and core stabilization in a workout blending ballet, pilates, isometric holds, and functional strength training.

This class will focus on maintaining strength and posture, finding balance, strengthening our core and getting our heart rates up with no impact cardio exercises. Strengthening our bodies to be able to do the activities of our daily lives and more.

For class you will need a yoga mat, rolled towel (used for head support), set of dumbells (3-5lb recommended), and water.

Find your strongest self during this workout. This class will use weighted bars, dumbells, and body weight to strengthen the body and core.

Find your strongest self during this workout. This class will use weighted bars, dumbells, kettle bells, and body weight to strengthen the body and core.

Find your strongest self during this workout. This class will use weighted bars, dumbells, and body weight to strengthen the body and core. For this virtual class please have a set of dumbells, water, and a soft service (towel/yoga mat) with you.

This class will get your heart rate up while strengthening the body and core. This class is for all levels and will offer low and high impact cardio options.

This class will get your heart rate up while strengthening the body and core. This class is for all levels and will offer low and high impact cardio options.

This class will get your heart rate up while strengthening the body and core. This class is for all levels and will offer low and high impact cardio options.

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 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!

Online Class Studio classes can be live streamed from your home. Don't worry if you can't make the live streaming you will be sent the recorded workout 30 minutes after the completed live streamed workout and will have access to the recording for 24 hours after the live class date/time.

Have you always dreamed of crossing the finish line of a race, but aren't sure where to start? Are you unsure of how to get back into running after having a baby? Are you a seasoned runner wanting to increase your pace or mileage?

Run Club is for all ability levels, no experience required. Our certified FIT4MOM South Seattle Run Club Coaches will guide you through your training, helping you safely build and improve your running skills through accountability and support. This session we will be offering 5K, 10K and half marathon training programs.

Our 8-week Run Club session includes:

• An individualized weekly training plan, that will periodize your training so you build-up your mileage gradually
• Digital Run Club Resource Guide that includes education and information to support your in your training
• Informative emails discussing running-related subjects, such as proper form; hydration/fuel; shoes; stretching; injury prevention
• Regular check-ins from your coach to keep you accountable
• A private closed WhatsApp group for all participants
• Weekly stretching and conditioning exercises provided to help enhance and support your training
• A supportive community of other Run Club women to encourage, motivate you, and cheer you on
• A "Finish Line" race at the end of our 8 weeks
• Weekly, In-person Run Club meets on Sunday mornings at 8:15am in Seward Park.

Functional Strength challenges you to find your strongest self. This 10-week functional strength program will not only focus on helping you build overall strength but will empower you to use those gains in your everyday life. Through group coaching, you’ll have the opportunity to learn the basics to strength training, improve your lifting techniques to help ensure proper form and progress in a way that challenges you while keeping your individual goals in mind.

The functional strength program will incorporate everything from bodyweight, bands, dumbbells and weighted bars to TRX suspension training, as we work on becoming more athletic, more functional and more flexible. This program is accessible to all fitness levels: whether you’re brand new to a strength training program; want guidance to help you feel more confident; or looking to build upon your training.

INCLUDES-

• Full body strength classes 2x/per week with Kholysoh, a Certified Personal Trainer on T/Th @ 6:45pm or W/Fr @ 9:30am (child-optional)

• No need to find childcare. You can bring your child with you to the 9:30am course. Children must be in a stroller, carrier, or chair.

• Two (2) in-person progress check-ins with Coach Kholysoh

• Community check-ins and challenges

• Weekly progress journal provided

• Weekly class topics to promote overall wellness