Welcome to FIT4MOM Fort Mill and Rock Hill

FIT4MOM is the nation’s leading prenatal and postnatal fitness program, providing fitness classes and a network of moms to support every stage of motherhood. From pregnancy, through postpartum and beyond, our fitness and wellness programs help make moms strong in body, mind, and spirit.

Our Classes


For your FREE Class, click here!

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 the little ones with songs, activities and fun! Each Stroller Strides instructor is skilled to meet you where you are mentally & physically. You’ll leave class feeling connected, successful & energized. No more mama guilt! This class is all about self care in a supportive and encouraging environment.


Stroller Barre incorporates ballet, pilates, and barre methods with pre and postnatal training, all while entertaining your little ones with songs, activities and fun! Our Stroller Barre Instructor is certified in prenatal and postnatal fitness and can tailor the workout to meet you where you are physically and mentally. This class is all about self care in a supportive environment!


For more information, click here!

Body Back® Transformation is an 8-week result based journey. You will focus on your mind and body improving your overall health and well being. The experience includes two 60-minute high-intensity interval workouts (HIIT) per week designed to challenge, empower, and recharge you. Additionally, pre and post fitness assessments are completed allowing you to see your progress and celebrate your accomplishments. Nutrition guidance is provided to educate and guide you toward healthy eating habits. The program also includes supplemental online workouts, accountability, and support. This eight-week journey will reconnect you to your inner strength and encourage you to believe in personal transformation.


Strides 360

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 them at home for some time to focus on you. Either way, the hour will fly by and leave you energized for the rest of your day!


For our playgroup schedule, click here!

Enjoy fun and playful activities with your child and build a community of like minded moms to share advice, tips and most importantly laughter and fun! Activities will vary each week so follow us on Facebook for upcoming play groups and Mom's Night out options!

Latest from Instagram

Moms supporting moms...during workouts, throughout motherhood, on the good days and on the days your toddler locks you out of the house. . . If you’ve been looking for something to get you out of the house now that the weather has turned cold, look no further! All our classes have moved indoors and we’ve got a place for you! . . 📷by @runningmomphotography . . #fit4mom #fit4momfortmill_rockhill #strengthinmotherhood #motherhood #motherhoodunplugged #mamatribe #findyourtribe #fitmoms #fitmom #momblogger #mommyblogger #mom #fortmillmoms #indianlandmoms #rockhillmoms #tegacaymoms #momlife #strollerstrides #mamassupportingmamas

Santa made a special stop at Stroller Strides today! The mamas laughed their way through a Holiday workout and then the kiddos got to play with Santa! So much fun. Don’t worry if you missed it! Santa is coming to visit our Indian Land location next Wednesday! 9:30am at the Lancaster Rec Center!! . . . Special shout out to @ashdawnziemke with @classicrealestate for asking Santa to come by! She must have sold him a home in the North Pole! . #fit4mom #fit4momfortmill_rockhill #strengthinmotherhood #motherhood #motherhoodunplugged #mamatribe #findyourtribe #fitmoms #fitmom #momblogger #mommyblogger #mom #fortmillmoms #indianlandmoms #rockhillmoms #tegacaymoms #momlife #strollerstrides #mamassupportingmamas

Check out this amazing before and after photo from Melanie, who just completed our Body Back program. We focus on non-scale related victories and if you put in the hard work, you will get physical and mental results! Congratulations Melanie. We are so proud of what you have accomplished! (Results are personal, and we would never share your words or photos without your permission! Thank you, Melanie, for being so honest and vulnerable!) . . . “Yesterday I completed a 7 week session of Body Back with Fit4Mom Fort Mill, Rock Hill & Indian Land. We did intense in-person total body workouts twice a week and were given home workouts for the rest of the week. We weren’t given any specific diet, but to make better choices. For me that was cutting out most processed food, simple carbs, sugar, and alcohol. We were given an accountability partner and so much support from the other women in the group. We swapped healthy meal ideas and tips to help us get through holidays like Halloween and Thanksgiving when we usually indulge. When I started in October, I was still having a hard time after my miscarriage. I was emotional eating and not being kind to my body at all. I was angry with my body. I felt like it had failed me. As a result, I ended up putting on some extra weight and just felt miserable. One of the first challenges we were given in Body Back was to write a letter to our bodies. Something I never thought about doing and was very emotional, but also healing. I am so proud of what I was able to accomplish in 7 weeks and eating healthy became more natural and not such a chore anymore. Not to mention I felt better and had more energy! I learned I am so much stronger than I thought I could be. I doubled my plank time from 3:00min to 6:00min and shortened my mile time from 8:32 to 7:45! I lost 8 lbs and 7 inches! This is the best shape I’ve been in since high school. The girl on the left picture was smiling on the outside, but was going through a lot on the inside. The girl on the right has a genuine smile, has been through a lot, but has come out stronger physically and mentally and has a new relationship with her body, food, and exercise!”

A brand new decade is almost here. Let’s focus on strengthening your soul, as well as your body. If you want to start 2020 off with more energy, more confidence and more time for yourself, consider joining out next Body Back session. 8-weeks of fitness, nutrition and support of your coaches and other mamas! Message us for more information and to reserve your spot! Body Back is the perfect gift to add to your holiday list! . . . . #fit4mom #fit4momfortmill_rockhill #strengthinmotherhood #motherhood #motherhoodunplugged #mamatribe #findyourtribe #fitmoms #fitmom #momblogger #mommyblogger #mom #fortmillmoms #indianlandmoms #rockhillmoms #tegacaymoms #momlife #strollerstrides #mamassupportingmamas

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