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, water, and resistance band and/or weights if you have them. If not, you are welcome to borrow equipment from us, and we will perform thorough disinfecting before and after use. Resistance bands are available for purchase at the studio as well.
-Mask optional

Sunday's prenatal yoga class with Care will cultivate a sense of ease, strength and grace as you prepare for childbirth and embark on the joyous journey into motherhood. Safe for all stages of pregnancy, these classes combine strength training, flexibility and focus in a lovely community setting.

Wednesday’s prenatal yoga class with Robyn is open to folks in all stages of pregnancy, and of course those who aren't pregnant are welcome as well! This is a more restorative yoga class, both gentle and accessible and geared for easing pain and gaining more spaciousness in the bound up areas of the pregnant body. We focus on breath, spine, grounding and balance as our core themes. You can expect joint warm ups, gentle flows and the use of props for adapting postures as the baby gets bigger. Common areas of tension such as the hips, sciatica pain, low back, shoulders and neck are always addressed. Robyn’s intention is to leave you feeling as though you just received a massage and can go home ready for rest.

Sunday's prenatal yoga class with Care will cultivate a sense of ease, strength and grace as you prepare for childbirth and embark on the joyous journey into motherhood. Safe for all stages of pregnancy, these classes combine strength training, flexibility and focus in a lovely community setting.

Wednesday’s prenatal yoga class with Robyn is open to folks in all stages of pregnancy, and of course those who aren't pregnant are welcome as well! This is a more restorative yoga class, both gentle and accessible and geared for easing pain and gaining more spaciousness in the bound up areas of the pregnant body. We focus on breath, spine, grounding and balance as our core themes. You can expect joint warm ups, gentle flows and the use of props for adapting postures as the baby gets bigger. Common areas of tension such as the hips, sciatica pain, low back, shoulders and neck are always addressed. Robyn’s intention is to leave you feeling as though you just received a massage and can go home ready for rest.

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.

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.

Stroller Barre (Mommy and me) 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 while entertaining the little ones.

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.

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.

This is for our two spaces that are not covered in the studio backyard.

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.

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, flexibilty, core stability, and boost cardio performance.

For half the class, you will be out in the yard getting your heart pumping and building strength, and for the other half, you will be inside working on the TRX straps focusing on building core strength and mobility.

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.

Expect to breathe and flow through this moving meditation, where your strength, flexibility, balance and cardio come into harmony. Students should come prepared to be challenged, to sweat, and to have fun. Modifications are offered throughout class and we encourage you to slow down and rest any time you need to.

Expect to breathe and flow through this moving meditation, where your strength, flexibility, balance and cardio come into harmony. Students should come prepared to be challenged, to sweat, and to have fun. Modifications are offered throughout class and we encourage you to slow down and rest any time you need to.

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.

This mindful class will focus on basic posture sequences at a slower pace preparing your body and mind to unwind from the day's activities. Each class will bring together soft music, calming flameless candlelight and focus on breath. Modifications and advancements are offered throughout class.

This mindful class will focus on basic posture sequences at a slower pace preparing your body and mind to unwind from the day's activities. Each class will bring together soft music, calming flameless candlelight and focus on breath. Modifications and advancements are offered throughout class.

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.

Join this playful and explorative class, where we will stretch and strengthen the body, mind, and spirit. Through a creative yoga sequence combining both familiar and unfamiliar postures, we will warm the body and move vigorously in a flowy & fun practice. Expect elements of Vinyasa, Hatha, Therapeutic, and other yoga exercises to build strength and flexibility at a pace suitable for beginning and advanced yogis alike!

Preview classes -Tuesday 10/11 6:45pm, Tuesday 10/11 8pm, & Friday 10/14 5:45am

Body Well™ is about the journey, meeting you where you are & challenging you to grow. This 8-week session includes small group fitness coaching nutritional guidance, recipes + meal planners, community-based workouts, and weekly challenges to help you manage stress and sleep better. Body Well will focus on improving your physical and mental well-being with a community of strong women to support you every step of the way.

FREE Run Club Info Session -10/16 @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!

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!

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 Well™ is about the journey, meeting you where you are & challenging you to grow. This 8-week session includes small group fitness coaching nutritional guidance, recipes + meal planners, community-based workouts, and weekly challenges to help you manage stress and sleep better. Body Well will focus on improving your physical and mental well-being with a community of strong women to support you every step of the way.

New Year Session, 1/11-3/3!
Body Well™ is about the journey, meeting you where you are & challenging you to grow. This 8-week session includes small group fitness coaching nutritional guidance, recipes + meal planners, community-based workouts, and weekly challenges to help you manage stress and sleep better. Body Well will focus on improving your physical and mental well-being with a community of mamas to support you every step of the way.

GET $20 OFF THE SESSION WITH CODE EARLYBIRDNY22BW THROUGH 12/16/21!

FALL SESSION RUNS 9/26--11/21!

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 Rachel and Meghan 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.

Questions? Email Rachel at rachelgarcia@fit4mom.com

Join this playful and explorative class, where we will stretch and strengthen the body, mind, and spirit. Through a creative yoga sequence combining both familiar and unfamiliar postures, we will warm the body and move vigorously in a flowy & fun practice. Expect elements of Vinyasa, Hatha, Therapeutic, and other yoga exercises to build strength and flexibility at a pace suitable for beginning and advanced yogis alike!

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.

1/7 Construction Playdate
1/14 Snow globe craft


Join us for a fun playdate and/or craft activity. Activity details will be in the notes.

Dec Mom’s/community Night out| Primitive Brewery 12/16 6:30-8:30: Grab a drink and some bites with us at Future Primitive Brewery

Feb Mom's/Community Night Out | Karaoke at The Rock Box | Sat, 2/3 6:30 - 8:30pm: Start thinking about that perfect 80s ballad that you want to sing cause we're ready for it.

12/18 D’Lights at Bellevue Botanical Gardens at 4:30p on 12/18. Tickets are $8, free for kids 11 and under. Tickets must be purchased online in advance.

Members, friends, neighbors and running enthusiasts! Join us every Tuesday at 5:45pm. We will run between 1-3 miles each week, though the distance can be tailored to fit your needs. Strollers are welcome, as are partners, friends and family members of all genders. Run the whole way or enjoy the route while walking! Drop-in basis and open to the public. Meet at our studio on the corner of Beacon Ave. S. and S. Graham St. But please enroll through our website if you can so we can send you email updates as needed! Our Meet-up Captain Rosalind and Rivka can't wait to see you there!

Come join us for a fun happy hour at the Georgetown Liquor Company on 1/27.

Join the F4M South Seattle team on Sat, 3/25 (8:30-11am) for the 5K run/walk or SUNDAY, 3/26 (8-12pm) for the Half Marathon.

Make sure to join our team (F4M South Seattle no password this year).

Coupon code for 10% off is RABBIT

Heather Stiles is a Chef and Nutrition Coach with over 9 years of experience working with a variety of clients and businesses in the culinary and nutrition industry. She helps her clients feed themselves and their families healthy foods with confidence and joy. Through her own health and weight loss journey Heather became passionate about Nutrition and Wellness and helping others find their own path to reaching their health goals.

What a nutrition coaching session will look like:

- Initial assessment, goal planning, getting to know each other

- Learn to Plan, Prioritize, and Prepare to reach your goals

- Individual coaching and support, learning sustainable skills and actions needed to make change

- Weekly meetings and check-ins to monitor progress and provide support

- Cooking lessons:

- Learn how to make new recipes or how to prepare certain vegetables, grains or proteins.

- Learn how to meal prep and/or batch cook to make mealtime easier.

What can nutrition coaching do / why?

- Meet your overall health and wellness goals

- Feel better and have more energy

- Develop sustainable healthy eating and lifestyle habits

- Support exercise goals and recovery

- Eat healthier meals by learning how to cook and prepare recipes and menu plan

- Take the stress out of healthy eating

- Lose fat and gain muscle