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Giving back to our local community has always been a key tenant of our village. It's one of the primary reason why I started this business a decade ago. Even if you don't have a lot to give financially, there are many ways to help our local community...many of which don't require much time or pre-planning!

Here's our list of ones we like to contribute to, but it is by no means comprehensive.

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It's time for the 12 days of fitness!!

We'll be doing 12 mini workouts on zoom throughout the month of December. These will be ten minutes of holiday themed fun!

How to check off your classes for the month:

All virtual and in person classes count for one flower!

Attending a LIVE Mini workout or holiday story time/playgroup counts as half a flower.

If you do a recording and post a selfie in the village, you...

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Some of our faves from 2020 and new ones for 2021!

Do you have a favorite? Let me know and we'll give them a follow on social media!

*denotes mom owned

^denotes BIPOC owned

Treats & Noms

Happy Tart, Owner-Emma Cech. This is a must if you are gluten free for dietary reasons AND a must if you aren't. Emma's...

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Our take home craft for Ocean week is ocean in a bottle!

You should have the supplies in your kit you got at class today including some fun ocean themed toys to put in your bottle. We loved using a clean, empty mouthwash bottle because it gave our fishies more room to swim, but use whatever empty bottle you have on hand!

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Make this fun fruit dinosaur to celebrate Dinosaur Week for FIT4MOM summer camp!

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Ingredients

  • 2 cups plain flour (all purpose)

  • 2 tablespoons vegetable oil

  • 1/2 cup salt

  • 2 tablespoons cream of tartar

  • Up to 1.5 cups boiling water (adding in increments until it feels just right)

  • Scent of your choice: essential oil or cinnamon, etc.

Instructions:

  • Mix the flour, salt, cream of tartar and oil in a large mixing...

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If you grabbed a take home craft for Summer Camp, here's how to assemble your goody bags for your community helpers! We like leaving goodies for our postman, garbage crew, milk delivery, and UPS/Fedex drivers. On a hot day, it's a nice way to say thank you!

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Our take home craft for Week 1 of FIT4MOM summer camp is a fun caterpillar inspired by the late great children's author, Eric Carle.

If you didn't pick up a kit to make one after class today, the supplies needed are probably found around your house!

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Do you like sharks? Yeah, that's a no from me too!

Well thankfully, it wasn't a no for the Shark Lady, Eugenie Clark. Eugenie was a American ichthyologist(a scientist who studies fish) who was known for research on shark behavior and for being a pioneer in the field of scuba diving!

Some of her...

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Today's AAPI mama from history is the mega talented fashion designer, Vera Wang. As a wannabe fashionista myself, I have long admired Wang's style and outlook on both fashion and life. She's a Mom of two girls and the daughter of Chinese immigrants. When Wang graduated from Sarah Lawrence College, she was immedately hired as an editor at Vogue Magazine, which made her the youngest editior at the time. Wang is a wonderful example of not giving...

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Strawberry season in the DMV last through end of May into June. Grab those babies and bigs and go pick some juicy strawberries for healthy snacking!

Here's our list of faves. Check each website for picking details and to make reservations.

Wegmeyer Farms Leesburg and Hamilton, VA

Yankey Farms Nokesville, VA

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Today's AAPI mama from History is Patsy Takemoto Mink. Patsy was a third generation Japanese American, the first woman of color elected to the U.S. House of Representatives, and the first Asian-American woman to serve in Congress. She knew she wanted to serve in the goverment from the moment her home state of Hawaii was admitted as a state. She faced many obstacles due to her race and being a mom but perserved through all of them, serving our...

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May is Asian American and Pacific Islander Heritage Month. From moms in stem to fashion, we have so many AAPI mamas to give a shout out to from History. First up is Chinese American Chien-Shiung Wu. Physicist and Mom who made sweeping contributions to modern particle physics. Columbia University, her alma matter, dubbed her the "First Lady of Physics" upon her retirement.

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Today is National Nurse's Day, but when you are the daughter of a nurse, everyday is nurse's day. My mom is the most fantastic nurse I have ever known. As I've gotten older, I've heard her say that she wishes she had been a stay at home because she missed so much time with us. I certainly never felt that way. She was always there for breakfast after a long night shift, and was there for dinner before one. There were many times in our lives...

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While you'll never find me needing an excuse to drink margaritas, I always have one on Cinco de Mayo. But this day is so much more than a margarita!

As a child growing up in Texas, Cinco de Mayo celebrations were bright, beautiful, and plentiful. If you aren't from Texas you might not know why we celebrate this day in the US.

Isn't it Mexico's Independence Day? No, it's not! That's actually in September.

Cinco de Mayo marks...

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My two pregnancies and deliveries have been the most humbling experiences in my life. Pregnancies are just a preparation to parenthood: you can do everything right, the kid will still decide how they’re going to live their life. My first was delivered vaginally against all odds. I was determined to have an unmedicated vaginal birth at all costs. I did hypnobirthing, practiced yoga until the very end, was followed by midwives… But she was...

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Dear C section scar:

I’ll be the first to admit I was terrified of natural and vaginal birth. After being induced with Pitocin, nothing progressed. We were faced with either going home, staying for another night in an uncomfortable bed, or having a c-section since my baby was measuring large. Since it was the night before halloween, I decided to just have a c-section. The whole birthing experience was terrifying —mostly getting the...

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I had two C-sections and they were very different experiences. My first was an emergency C-section after being induced and laboring 24 hours. I stalled out at 8 cm and baby's heart rate began decreasing as my contractions increased with Pitocin. Turns out he had a huge head and was stuck in my pelvis. He came out bruised, abraded, with torticollis, but healthy. While a C-section was not my birth plan for that baby, I thought that I was ok...

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We haven't had classes at Fairfax Corner and Mosaic District since 2019, mamas! This May, just in time for Month of Mama, we are going back!!!

Join us at Fairfax Corner or join us at Mosaic District! Your first class is always free.

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April is C-Section Awareness Month. I’ve had two c-sections after a vaginal birth; one necessary for my health to get our angel baby here and one to welcome our rainbow baby. While their reasons and my mentality different for each, they were equally as emotional and powerful and I am grateful for the scars to remind me of what I am capable of.

I experienced the pain of an unplanned “belly birth” and the knowledge that came with the...

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Our Stroller Strides schedule stays the same this month, but we have added an in person Body Boost, more virtual yoga, and a virtual Body Ignite Express class! Join us in person or virtually, Mama! Your first class is always free.

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Every phone call I have with my grandmother ends with this quote. “You take care of you ok?” I’m so blessed to be the age that I am and still have my two beautiful grandmothers with me. I love how they have loved and supported me my whole life and now do the same for my own children. As we wrap up this Women’s History Month, let’s give a shout-out to all the grandmothers who have loved and guided the mothers that came after them. Moms may run...

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One late night last year I got sucked into a First Ladies documentary. I should have gone to bed, but I became riveted by the story of Jacqueline Kennedy. She suffered through so much tragedy in her life, including the loss of a child while serving as First Lady. I can't even imagine the fortitude it took to suffer such a devastating loss while being the most public woman in the country. She always told people she was a wife and mother above...

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Today's #womancrushwednesday is Senator Tammy Duckworth, mom of two, Veteran, and the first woman to ever give birth while holding a senate seat. Senator Duckworth famously brought her newborn baby with her to the senate floor because she was nursing and couldn't leave her to cast her vote. Proof that moms get stuff done!

From...

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Our #womancrushwednesday is another woman from History, mom of three and the first female Supreme Court Justice, Sandra Day O'Connor. This quote really resonated with me as a mom because sometimes our job as a mom feels so small, so unimportant. But remember that every story read, every boo-boo kissed, every meal prepared...IS important.

"Sandra...

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Wednesdays in March we are sharing some fave quotes from women in history to celebrate #womenshistorymonth!

Mexican artist Frida Kahlo contracted polio as child which gave her lifelong limp. She didn’t let this stop her in life once, even after a tragic accident as a teenager left her further incapacitated. It was after this accident that she began...

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Abductor Clamshell

An abduction clam shell is a great workout for mamas looking for some tushy-toning that is also gentle on the knees and back. In an abduction clamshell, we are opening our knees away from our body. To start, come down into a side lying position, elbow stacked under your shoulder. You want to make sure you lift up and out of that shoulder, not collapse down into it. I like to imagine I am wearing a...

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March Hybrid Schedule

We have moved all Stroller programming outside!!! Yay! We are still running a robust virtual schedule for mamas who aren't ready to join us in person. We'd love to have you at a class this month. Your first one is free!

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Michelle Obama Quote

Today our Woman Crush Wednesday is former First Lady Michelle Obama. Michelle is a lawyer, writer, wife, and mama to two daughters. While in the White House, Michelle launched the Global Initiative, Let Girls Learn, to address the education crisis facing girls across the globe. An organic food lover, she worked with 23 fifth graders from a local school in Washington, D.C. to plant an 1,100-square-foot garden of fresh vegetables and install...

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Wilma Rudolph Quote

Today our Woman Crush Wednesday is the incomparable Wilma Rudolph. Wilma was a sickly child who had to wear a brace on her left leg. She overcame her disabilities to compete in the 1956 Summer Olympic Games, and in 1960, she became the first American woman to win three gold medals in track and field at a single Olympics. Post-Olympics, Rudolph became a mother (raising four children on her own) and worked as a TV and radio broadcaster. Later...

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We love Hip Bridges/Glute Bridges in all FIT4MOM classes, but especially for our prenatal and newly postpartum clients. A hip bridge has the same benefits of a squat, but puts minimal pressure on the back and knees.

How to do a Hip Bridge (adapted from ACE)

Starting Position: Lie on...

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In celebration of Black History month, we are honoring inspirational black mothers in history for Woman Crush Wednesday. First up is the amazing Ida B. Wells. Mama Wells was an African American journalist, abolitionist, feminist & mom of who led an anti-lynching crusade in the United States in the 1890s. She went on to found and become integral in groups striving for African American justice. (...

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Our workouts are a perfect escape from the everyday. We have virtual options 7 days a week & 100s of recordings for those moms who like flexibility. Join us for a workout to recharge and improve your health, fitness, and strength. Your first class is always free!

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This February, we want you to love yourself! We are providing you with 28 days of self-love challenges AND fun classes all month long. Use this to track your participation and be entered to win some fun prizes.

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Little Hands can change the world, Mamas! Let's Raise Kind Humans together and we will make our world a better place!

As we reflect on the work of Dr. King today, use these playgroup tools to talk to your littles about how they can help change the world! Just right click and save to print.

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Join us for Mama Move Monday every Monday! We'll walk you through some of our favorite FIT4MOM moves and why they are good for mamas!

Tricep Dips

1. Begin seated on the on the ground with your feet about hip width apart and out in front in a bent position. Your fingers should face your bum behind you with your hands planted firmly into the ground.

2. Slowly lift your bum off the ground. You will be in a reverse quadriped...

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Still searching for some ideas on what to get your tween stepson for Christmas? Or how about your husband who says he just wants time with you for the holidays as a gift? (Thanks...but mama wants a solo trip to Target and a mani/pedi!) Or what about something for you? We've compiled a list of things we know you and your fam will love.

Gift ideas for the baby to toddler set

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Giving back to our local community has always been a key tenant of our village. For us, it's not regulated to just one day. This pandemic has led to people needing more than ever before. If you aren't sure where to start, we have compiled a list of our favorite local non-profits we like to give back to.

Second Story in Vienna. "Second Story for Young Mothers provides housing, counseling and...

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Our FAVE attendance challenge all year is back...with a twist, because hey...it's 2020!

We'll be doing 12 mini workouts on Facebook live randomly throughout the month of December. These will be ten minutes of holiday themed fun!

How to check off your classes for the month:

All virtual classes count for one flower!

Attending a LIVE Facebook workout (we'll see who is logged in, so comment!), story time, or...

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This is me. Fourteen years old in a Guatemalan Asentamiento translating the words of a sweet mama for two American doctors. I don't remember why she visited us that day, but I remember the impact she and every mama made on me. My desire to serve mothers began at an early age, but these experiences in my youth cemented it.

When I became a nanny, I did it to support the mamas who needed me.

When I became a doula after the birth of...

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One of my goals as a woman small business owner has always been to support other local woman owned businesses and I'm thrilled to share some of my faves with you. Happy Small Business Saturday and thank-you for shopping local!

Do you have a favorite? Let me know and we'll give them a follow on social media!

*denotes mom owned

^denotes BIPOC owned

Treats & Noms

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"Supporting local businesses like your personal FIT4MOM village is the closest thing you can do to invest in yourself, because we are you: moms doing their best, living the ups and down, getting stronger by the minute, enjoying the company of other fun moms!" -Sophie, Instructor and Mama of 2 plus 2 bonus children

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“By shopping local and supporting our FIT4MOM franchise, YOU are supporting people that you actually know and a community that you know and love. Your support means we can continue to serve you, give back, and grow in motherhood together. As an instructor and mom in this village, I appreciate you!” Madeline, Instructor and Mom of 2

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Why Ashley shops local

“It’s more important now than ever to support small business! I like shopping local because it’s a small way I can give back to my community. As an instructor at FIT4MOM Falls Church Vienna Fairfax, I want to see our village grow. Becoming a new mom and making new mom friends can be so intimidating, but by joining the village, mom can continue to find their place and make connection in their community.” Ashley, Stroller Strides instructor and...

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Like many of you, we have been on a mission to diversify our bookshelves in our homes in an effort to celebrate all cultures and families, not just the ones that live in our homes. November is Native American Heritage Month, and our littles have loved the newest additions to our home libraries. We think yours will too!

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Looking for a fun Fox themed homeschool unit? We love foxes at our house, mostly because we have a fox that lives in our yard! We see him (her?) almost daily and have had many conversations about him. When I was prepping our homeschool units for November, I came across several books about fall that featured foxes. We start everyday school day with a read aloud and these were the two favorites I introduced to our library this unit.

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Gobble, Gobble, Gobble it is almost Thanksgiving! We love holiday’s and holiday crafts around here- especially cute and easy ones! These are great to make while we count down the days to Thanksgiving, or even as a fun Thanksgiving day activity! Let’s make a turkey headband-

Here’s what you need:

-Glue

-Tape or a Stapler

-Black Marker (optional)

-Turkey craft bag...

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Our country lost a legend yesterday. The 2nd woman to serve on the supreme court, Ruth Bader Ginsburg inspired generations of women, young and old alike. She paved the way for women to have careers, showed us what being in an equal partnerships with our spouses looks like, and inspired us with her totally bad mama workout...that she did until she was in her 80s no less.

As a 34 year old mother of three who has never had a conventional...

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"National Hispanic Heritage Month traditionally honors the cultures and contributions of both Hispanic and Latino Americans as we celebrate heritage rooted in all Latin American countries. During this month and throughout the year, the National Park Service and our partners, share history, heritage, and accomplishments of Hispanic and Latino Americans of past and present."...

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I hate running. Scratch that. I detest and loathe running from the deepest part of my soul. It brings me no joy. It makes me hurt. It's not fun. AND it makes me gain weight.

So no one was more surprised than me when I signed up for our Run Club session this past spring. I blame COVID. It's making us do crazy things. Like bake bread (no offense to the bread bakers out there).

My hatred of running began at a very young age. Never...

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My mom nursing my youngest sister while my brother naps on her lap

I'm the oldest of four kids. (shout out to the moms of four out there...MVPS!) While I certainly don't remember my mother nursing me, I do have memories of her nursing my younger siblings...even as early as when I was three years old. I remember her sitting in our big brown (oak...it was the 80s) rocking chair and nursing my sister who came after me. I would plop down beside her and do the same with my baby doll. For every baby that came...

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Check out our August hybrid schedule! We are offering in person and virtual classes for busy mamas. Your first class is FREE!

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Four of our classes are outdoors this week, Mamas! We'd love to have you join us for class. Your first one is always free!

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When I became owner of this franchise back in 2014, classes had been held sporadically at Tysons Corner Center but there was no formal contract in place. After trying to run classes in a park and getting rained out, eaten by bugs, and being run off the trail by bikers, I decided we would try and go back the mall for our Stroller Strides classes.

Honestly, I didn't know how it would go. With my baby on my hip armed with only some...

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After months of quarantine and at home learning, I respect and adore my children's teachers even more. It takes a special sort of person to educate children (and I am NOT one those special sorts of people myself).

I'd love to have all our teacher mamas join us for classes this summer. Our teacher summer special gives you 15 classes to use all summer long...

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Join us on Fridays on Facebook LIVE as we showcase our favorite kid stories celebrating diversity. All you have to do is grab a comfy place to sit and tune in at 11am on our Facebook page.

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Raise your hand if you are slacking in the workout department because #covidlife? <insert emoji of me raising my hand...actually both hands>

There is a reason why small group in person training is one of the best ways to stay focused in your workouts and stay on track with your goals. The reason is it WORKS! Knowing you are going to see your mom squad day in and day out keeps you motivated to keep going to those sweat...

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We love our Moms because they are:

Gracious

Patient & Always Forgiving

Beautiful Unicorns

Courageous

Uplifting

Supportive

SuperMoms

Compassionate

Love & Magic

Real

Mighty

Resilient

Funny

Understanding

Dedicated

& Simply Amazing

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We had a special guest on this episode of our Quarantine Cooking Show! Franchise owner, Jaclyn, and her husband/bartender, Jason, showed us how to make margaritas and a delicious vegetarian enchilada bake.

You can catch this episode here...and make sure to let us know if you are team salt or team no salt!

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All Butterflies start out as Caterpillars!

Make your own "Banana Caterpillar" by slicing a banana and laying the rounds down on a plate. Use pretzel rods for antennas or mini feet and decorate the body with raisins, mini chocolate chips, etc.

By using a butter knife or even play knife, even the littlest of our village friends can help mom make this special silly snack for the whole family!

Idea adapted from @...

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In April, we carried out a full month of virtual workouts and play groups. Our Village has been busy sharing ideas for fun activities while at home to include: letter/chalk matching, mailing letters to family and friends, scavenger hunt display on contact paper, Spring & Easter Egg dot market tracing, frozen animal search, salt dough ornaments, indoor/outdoor obstacle courses, etc.

Throughout the month, our instructors continued to...

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Have you been catching our Facebook live Quarantine Cooking Show? We are sharing our favorite recipes for snacks, dinners, breakfasts, even drinks to get all the mamas through the week. We go live at various times throughout the week, usually around 5pm.

Check out our overnight oats segment here!

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The beginning of March brought lots of imaginative play to our in-person classes. We celebrated National Read Across America/ Dr. Seuss Day to cultivate the love of books in our little readers! The kiddos also pretended to make gourmet meals, to run and jump like superheroes, move to music with colorful scarves and to build creative masterpieces.

As the month progressed, we shifted gears to being imaginative in our own homes, complete...

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Hi Village!

I have a monthly paper calendar on my fridge. On it I write the daily activities for each kid, myself, and what's for dinner. We also include the babysitters for each night, birthdays, and funny drawings from certain family members (usually Dad). When I went to rip off March today to start fresh for April tomorrow I was struck with the following thought.

Wow. There's so much we were supposed to do in March that we...

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As a resident and owner of a small business in Falls Church City, AKA the little city, I was honored to participate in our local chamber's promotional video for the small businesses in my town. If you are a part of my village already, I am so appreciative of your continued support of my small business. If you aren't a part, check out the video for ways you can support my small business and others like mine during this pandemic. We thank...

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We joined each other virtually today for a little shape sorting. This is a great activity for kids of all ages. We had littles and older elementary kids participating!

What you’ll need:

-painters tape, construction paper or easel roll with desired shapes

- household items (think: scavenger hunt!)

Have kiddos sort while you help identify and talk about each items’ attributes. Bring to life flat shapes on paper and...

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We are celebrating Strength in Motherhood® all month long by launching our first ever #proofofmom Instagram contest. Are you guilty of not being in the photo? We want to see YOU in your element. This will require support from your spouse, friend...or even your own kids! Tag those snapshots of you doing you living your best mom life on Instagram and be entered to win a family Mini Session with our favorite mom photog-...

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Laura Beth is a Mama who joined us at Stroller Strides after becoming a mom to Eleanor last year. Our newest Stroller Strides instructor, she brings a light and fresh approach to classes and is a master at capturing her mamas on Instagram Stories! LB teaches Stroller Strides at Mosaic.

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It’s been four years since that sunny day in September, my father-in-law’s birthday, when we went to our first appointment filled with hopeful anticipation. When we expected to see the butterfly-like flutter of a heartbeat, but the screen was still. When my heart shattered.

It’s been four years since those early days of deep grief and raw pain, unlike anything I had known. I felt anger – even rage, guilt, mistrust of my body – all...

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Jenni is a Mama who has been with us for 2 years who found Body Back when she literally wanted to get her "body back!" She is mom to Aria (5) and Logan (2). How do friends describe this wonderful Mama? Friendly, smiley and energetic! Jenni teaches Body Back in Fairfax.

Read below to get to know Jenni a little better!

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Amy is the general Manager of FIT4MOM Falls Church|Vienna|Fairfax and a busy mom to two boys. She teaches Stroller Strides & Stroller Barre at our Fairfax & Reston locations and taught FIT4BABY while expecting baby #2.

How did you find our village and what made you become a client?

I found out about the village because my cousin's wife in Austin, TX would be tagged in...

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Our bi-annual planking contest is BACK, mamas and bigger than ever. Are you ready to show us your planks?

  1. Post an image on Facebook or Instagram of you planking either at home or in a public place. Get creative! Get the kids involved if you can!
  2. Add a caption to the photo using the hashtag #planksgiving and mention FIT4MOM by tagging our public Facebook (...
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Bedtime is one of those things about motherhood that is constantly changing. As my children get older, I'm getting closer and closer to the day where the tuck me in-get me a glass of water-scratch my back routine is quickly coming to an end, and I thought I was excited about that.

Truth be told, I've never enjoyed the whole bedtime routine thing. I'm tired, they're tired (or not), and I just want it to all be over with so I can sit on...

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Above-My children discovering that their mother can wear something other than yoga pants and tank tops!

Do you know that airlines have to tell people to put their own oxygen masks on before assisting others because they know that mamas are going to care for their babies and everyone else on that plane in the event of an emergency and totally forget about themselves? I assume that the dads on the plane would do the same...

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Motherhood is usually portrayed online by smiles, kisses and cuddles, but in reality, it’s SO much more. Let’s pull back the curtain to help make moms struggling with sleep deprivation, sickness, messes and toddler meltdowns know they’re not alone. We’ve all been there and have humorous stories to share. From now until Friday, August 18th, we are hosting a contest to encourage our village to share REAL mom moments. Here’s how it...

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