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Check out some of these "Before & After" photos from our first session !!!

In Feature - FIT4MOM Ashburn

Facebook Page - Fit4Mom Ashburn


Recipe Serves: 4


5 Yellow Squash, washed with Eat Cleaner Fruit & Vegetable Wash

4 Garlic Cloves, minced

2 Tablespoons Green Onion, minced

1 Tablespoon Raw Coconut Oil

1lb. Baby Scallops

1/2 Cup, Cremini or Fancy Mushrooms, washed with Eat Cleaner Fruit & Vegetable Wash and chopped

1/2 Cup Low Sodium Chicken Broth

1 Cup Chopped Tomatoes

Pine Nuts

Asiago Cheese




  1. Spiralize 5 yellow squash with a handheld spiralizer (I got mine off Amazon for $10!!)
  2. Sauté 4 cloves minced garlic and 2 tablespoons minced green onion in 1 tablespoon raw coconut oil
  3. Add 1 lb baby scallops, 1/2 cup chopped Cremini or fancy mushrooms and sauté for another 5 min
  4. Add 1/2 cup low sodium chicken broth and reduce to low until sauce thickens
  5. Add tomatoes and squoodles to pan and simmer together for 3-4 min.
  6. Season with sea...

I don't usually share my fitness and health journeys. I find that I am usually celebrating everyone else's. Well, now I'm sharing my journey with you.

When I became pregnant with Violeta back in 2011 I was in very good shape. I had just finished STP (a bike ride from Seattle to Portland--roughly 210 miles) and a half marathon. I was in great shape and probably in the best shape of my life. During that pregnancy I felt terrible during my first trimester with morning sickness and overwhelming fatigue. I craved carbs-mashed potatoes, bread and macaroni and cheese were a staple for me. I quit working out because I didn't feel good and was too tired. I noticed that I lost a lot of muscle mass and gained more weight than I thought I ever could at one time.

I kept up the lack of exercise and eating well throughout my pregnancy. I was a Physical Therapist Assistant! I "lifted" people at work! Wasn't that enough? NO. I was just doing my normal day to day activities. When you do that your body doesn't truly get a workout. Doing the same thing every day causes your body to adapt...


I recently polled our mamas in our prenatal fitness class, Fit4Baby, on what they think they needed to pack for the hospital. Here is what we came up with!

1. Comfy Clothes and toiletries: pajamas (gowns may be a better option especially if you have a c-section for less pressure on your incision site), slippers/flip flops, nursing bra and a robe.

*Pre-pregnancy clothes will likely not fit right after baby so bring something comfy for your ride home.

2. Your own pillow from home to increase your comfort. Let's face it hospital beds and hospital pillows are never as nice as what we are used to having at home.

3. A nursing pillow to increase your comfort while feeding baby. We have liked the Boppee and My Breast Friend.

4. Music. One of our moms made the mistake of forgetting music when her baby was born and was stuck listening to her husbands music. He had Nine Inch Nails. That may work for some people, but be prepared with your...


Recipe makes 8 servings.


1 lb. bag brown rice noodles (if brown rice isn’t available, go for whole grain)

1 tsp. olive or canola oil

1 cup cooked butternut squash (if squash is unavailable, use cooked yams instead)

2 cloves garlic

4 oz. Chevre goat cheese (dairy-free omit)

1/2 cup nonfat plain Greek yogurt (dairy-free, use soy yogurt)

Pinch of cayenne pepper

Pinch of nutmeg

1 tsp. black pepper

1 tsp. sea salt

2 cups shredded lowfat mozzarella cheese (dairy-free, use Daiya or another brand)


1. Preheat oven to 425 degrees and coat a rectangular (about 10×10) baking dish with a dab of olive oil and set aside.

2. Bring a large pot of salted water to a boil. Add pasta and cook until al dente, not mushy. Drain and toss cooked pasta with a tsp. of oil (olive or canola) to prevent the noodles from sticking together. Set aside.

3. In a food processor, pulse cooked squash along with garlic, goat cheese & yogurt. Add cayenne pepper, nutmeg, black pepper, and sea...


Meet Jesscia, our June MOM- Motivating Mom of the Month. Jesscia has been a client for over 9 months! She started with her first class last September with her newborn daughter Aleska!This month we recognize Jessica for her accomplishment and dedication to fitness, motherhood and life! Everyone who knows her at Stroller Strides is lucky to call her a friend. Without further ado, here is her take on motherhood, fitness and making it all work.

I'm a mother of 2, an almost 4 year old boy named Luka and a 9 month old girl named Aleksa. I have previously worked as an RN in the Neonatal Intensive Care Unit for the past 8 years. Currently, I am a stay at home mom. I am currently "a work in progress" as I am trying to find my stride as a mother of 2, a now stay at home mom/wife, and as I progress through my journey towards health and fitness. I have lost almost all of my baby weight and become stronger and more flexible since joining this program. I feel so much stronger and have so much more endurance and stamina when it comes to working out since I started with Fit4Mom last fall....

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With Plie Squats, Stroller Press, ButtKicker Uphill Run, Side Stroller Push/Pull – Take your kids on a journey… UPHILL! As you plie squat your way through the park, build strong lower body strength. Then, burn some calories with an uphill buttkicker run and close it out with some side stroller push/pull reps.

Another great workout collaboration from FIT4MOM and BOB Strollers!

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Woo Hoo! It's summer! We hope you have enjoyed this Summer Body Countdown. The thing to remember....You are already summer body ready. You have a body and it's ready to enjoy summer! Get out there and enjoy the season with your family!

Here is a list of our tips from the last two months...

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The ultimate mini comfort food.

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Did you know that June is national safety month? Let's keep you and your baby safe by sharing some jogging stroller safety tips.

- If your stroller has a swivel wheel, you must lock it forward during any exercise such as power walking, jogging, hiking or rough terrain. This provides greater stability for your stroller and helps prevent the possibility of tipping over.

- Use of a car seat adapter is encouraged for babies from 0 - 8 weeks old. Children develop at different rates. Most babies don't have the neck strength for jogging motion until 8 months. You can consult with your pediatrician.

- Make sure to use the stroller's wrist strap while doing any type of exercise. Also,lock the parking brake any time the stroller is stopped. The strap provides added security by keeping the stroller near you during your routine, while the brake assists you at rest.

- Always buckle your baby in the stroller. You wouldn't let your baby go without a seat belt in the car and you shouldn't in the stroller. Even if your baby doesn't have the strength to get out of the...

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On June 20th, 2015, is a worldwide hike to raise awareness of postpartum depression.

"Climb Out of the Darkness is held on, or near, the longest day of the year annually to help shine the most light on perinatal mood and anxiety disorders. The event features mothers and others across the globe joining together to climb mountains and hike trails to represent their symbolic rise out of the darkness of maternal mental illness and into the light of hope and recovery".

At FIT4MOM, we are profoundly passionate about supporting moms and inspiring them to a life of health and confidence in all of our programs. This event is such a powerful way to take part in this movement towards awareness and better treatment for moms in need.

Whether or not you have been personally affected by PPD, we encourage you to find a hike near you. Side by side, let's Climb Out of the Darkness...

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Oh, picky little eaters. You are the kryptonite of health-minded moms everywhere. We wring our hands over every bite you (don’t) take, every mouthful you spit out. You drive us crazy. But because we love you, we forge on, looking for new ways to fill your little bodies with something (anything!) healthy.

Though it may not always feel like it, picky eating is really common, especially among toddlers and preschoolers. You are not alone. Here are six tried and true tricks for adding nutrition to your child’s diet without starting an all-out meal-time brawl:

· Think small: Can you get your picky eater to eat two, three or four bites of something? Well, that’s a great start. Consider serving small portions so that your child doesn’t feel daunted by the amount of food in front of him, and give him the opportunity to ask for more on his own.

· Get sneaky: If you have a very picky eater, you might already be an expert at the art of food camouflage. If not, consider hiding some grated zucchini in your spaghetti sauce, bits of fruit in pancakes, and...

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One week left until summer. How are you feeling? We want you to feel great in your skin. It's not about being a certain size or a certain weight. It's about putting on that bathing suit and enjoying your summertime with your family. We hope that these tips are adding to your health and helping you get on track!


- Prep your meals for the week. Eat with a plan. - Let's face it. Our worst eating is when we don't have a plan. Impulse eating will sabotage your goals. You don't want to wait until you are hungry to figure out what you are going to eat. To set you up for success, use our meal planner and plan out what you are going to eat. Have some standby snacks that are ready to grab.

- Cut out most if not all alcoholic beverages. It's not just the calories that are the problem. Alcohol messes with your metabolism so you don't burn fat. Your body can't store alcohol. So, it pauses your normal fat metabolism as it tries to metabolize the beverage. If you drink, make sure to eat with a balanced...


Vegan, gluten free, no oil and free of refined sugar. A cookie filled with ingredients to help nursing moms but delicious enough to be devoured by everyone!

Author: Veggies Don't Bite

Serves: Makes 60 two inch cookies



Join the Global Moms Relay.

From May 1 to June 19, 2015 (just before Mother’s Day through Father’s Day), every few days a celebrity, community leader, or everyday mom and dad, will share a personal story on the kind of future they want for their family and the world, and then “pass the baton” to the next contributor. Each time you share a post, Johnson & Johnson will donate $1 for each share on each social network, up to $300,000, to help moms and children through UNICEF, MAMA, Shot@life, and Girl Up.

We love the idea of mothers changing the world for good so we wanted to share this relay with you. I'll kick it off by sharing my own story for what I want for my family in 2030.

In 2030, I hope our children will use technology to create positive power. I hope they will use their innovation to find ways to help other people, communities and cultures. I hope my kids find their passionate purpose and seek careers where they contribute to bettering the lives of others in some way. I...

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Moms and Dads,

Take these three exercises on your next walk or run for a FULL BODY workout! You will gain strength in upper body, lower body, core AND cardio...Get outside and take them for a test drive, care of BOB Strollers and FIT4MOM.


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