This month we are highlighting Ewa Kowalska-Turek, an amazing member of our DreamTeam that just celebrated her 10 year anniversary with us!

Ewa was born and raised in Poland in a ski resort area with gorgeous mountain views. She now lives in Potomac with her husband Pawel, two teenage girls Amelia and Natalia and puppy Bella.

Ewa started out as a Stroller Strides instructor and is now also certified in Body Boost, Strides 360, Body Ignite and as a Body Well coach.

Ewa started attending FIT4MOM classes when her now 14 year old daughter was 14 months old. She fell in love with the FIT4MOM community and was so grateful that she could workout with her girls watching. Both Ewa and her daughters made lifelong friends!

Ewa's older daughter motivated her to become an instructor after continually asking why she doesn't teach like Ms. Dana, a former instructor. After having her second daughter, Ewa was ready for a new chapter. Ewa says, "I wouldn’t be where I am right now if it wasn’t for my daughter and my mama friends that always had my back. "

Ewa enjoys being an instructor and coach because she gets to spend time with wonderful ladies that inspire and motivate her to always improve. She mostly teaches early morning classes and believe it or not looks forward to getting up early to start her day with a group of strong mamas!

1. Welcome input from your members.

FIT4MOM also belongs to its members and they have a lot of value and insight to add. I have learned from my own three children that you can't make everyone happy at the same time, but clients deserve to be heard. Without input from members, we would not have had amazing groups of ladies working out in neighborhoods in Bethesda, Kensington and Colesville. Concepts like Walk Club would not have been born without members reaching out to me. This business is continually evolving so keep those ideas coming, mamas!

2. Motherhood is a team sport and the FIT4MOM brand is defined by the community.

We are never meant to go through Motherhood alone. In what other instance can you show up 45 minutes late for class and be genuinely welcomed? Where else can you go with greasy hair and spit up all over your clothes without judgement? During a FIT4MOM class your child can have a massive tantrum and you will only get offers of assistance. That community support will never be found at a gym and is one of the many reasons why FIT4MOM is such an essential component of motherhood.

3. The core offering (i.e., fitness) matters, but the overall experience differentiates FIT4MOM from all other businesses.

This month we are highlighting Emily Vollmer, another amazing member of our DreamTeam!

Emily has been coaching Run Club since 2021. She is a Maryland girl, born and raised! She’s from Laurel, went to college at UMD and now lives in Rockville with her 6 year old daughter, Genevieve.

Emily joined FIT4MOM during her maternity leave in 2018. She was eager to ease back into fitness and connect with other mamas. She was expecting a casual group of mall-walkers, but Ewa had something else in store for her at Montgomery Mall Stroller Strides!

Emily decided to become a FIT4MOM Instructor during COVID when she felt drawn to connect in new ways to the FIT4MOM community that she enjoyed being part of so much.

Emily enjoys being a Run Club coach because she loves being a part of someone's running journey, helping them tap into their potential, and set and accomplish goals they didn't think they were capable of!

A fun fact that you may not know about Emily is that she celebrated her 30th birthday with an unforgettable trip to New Zealand, where she even experienced an earthquake!

Thank you Emily for being part of the DreamTeam, and for all that you do for Our Village!

As women approach their 40s and beyond, the body undergoes a significant phase called perimenopause, which eventually leads to menopause. This time is marked by hormonal fluctuations that bring about both physical and emotional changes. While these transitions can be challenging, one of the most empowering ways to navigate this period—and to prepare for it—is through strength training. For moms, particularly those managing the physical demands of raising children, strength training becomes essential for surviving and thriving through these changes.

This blog will explore why strength training is critical during perimenopause and menopause. We’ll define these life stages, explain strength training, and highlight how this type of exercise directly benefits moms' everyday lives, such as carrying car seats and toddlers or supporting sick or hurt children. Most importantly, we’ll stress the value of training before major life changes occur, ensuring that your body is prepared for whatever comes next.

Be Ready for What’s Next

The best time to start strength training isn’t once you’re already deep into perimenopause or menopause—it’s before these changes fully take hold. Preparing your body for the hormonal shifts ahead gives you a head start, helping you maintain muscle mass, bone density, and functional strength before they start to decline.

As the third trimester of pregnancy approaches, the anticipation of labor and delivery becomes more real. While it’s natural to focus on preparing the nursery and gathering all the necessary baby items, preparing your body and mind for labor is equally essential. Labor prep during the third trimester can significantly impact your experience, helping you approach the big day with confidence and strength.

This blog will explore the essential aspects of labor preparation, including breathing techniques, pelvic floor health, mobility exercises, and mental resilience.

The Role of Breathing in Labor Prep

Breathing is one of the most powerful tools you have during labor. The right breathing techniques can help manage pain, keep you focused, and ensure that both you and your baby receive adequate oxygen throughout the process. During the third trimester, practicing controlled breathing can condition your body to use these techniques instinctively during labor.

1. 360 Breathing:

360 breathing involves inhaling slowly and deeply through your nose, allowing your belly, ribs, and back to expand as you fill your lungs completely.

To feel 360-degree breathing, place one hand on your belly button and the other on your rib cage. Now, inhale; you should feel both of your hands move outward. If you only feel the belly button hand move forward, you are not fully breathing. Try again, with your intention being to expand your rib cage outward. Do you feel a difference?

Motherhood is full of surprises, but one thing that should never be considered “normal” is peeing on yourself. Whether it’s a little leak when you laugh, sneeze, or jump, this common but often unspoken issue can be improved. Many moms are told that leaking urine after childbirth is just part of the package, but that couldn’t be further from the truth. It’s a sign that your pelvic floor needs attention, and the good news is that it can be addressed with the right care and exercises.

The pelvic floor is a group of muscles that support your bladder, uterus, and bowels. During pregnancy and childbirth, these muscles can stretch and weaken, which can lead to issues like urinary incontinence (peeing when you don’t intend to). If left unchecked, this weakness can persist or worsen over time, but you can regain strength and control with the right attention.

3 Things You Can Do to Improve Pelvic Floor Health

Incorporate Pelvic Floor Exercises into Your Daily Routine: Pelvic floor exercises are one of the best ways to strengthen those muscles. These exercises involve contracting and relaxing the pelvic floor muscles to improve their tone and function.

If you're looking to stay connected with other expectant moms during your pregnancy while getting in a great workout that follows ACOG guidelines, try out a FIT4BABY class with FIT4MOM Montgomery County. Classes focus on cardio, strength, balance, and flexibility all while helping you build your village and strength for motherhood. Classes are taught by instructors nationally certified to work with prenatal clients. https://montgomerycounty.fit4mom.com/our-workouts/fit4baby-prenatal

In addition to Monday evening prenatal classes at the Bender JCC in North Bethesda, session participants also get 6 "flex" passes to attend any other FIT4MOM class of their choice throughout the session (in-person, virtual, any location). The FIT4BABY group also has guest speakers, weekly challenges, and a private WhatsApp group. The mamas form such an amazing bond over the course of the session. Come check it out!

Some moms shop together, some moms brunch together and some moms sit in the carpool line together. At FIT4MOM we do all of the above, but we also…work out together. Fitness keeps us strong, sets a great example for our kids and working out with others is so much more motivating and fun.

The challenge is sometimes fitting fitness into our schedules, but if it’s a priority, we find a way. After all, we are moms and we are used to multitasking. That said, we want to make it easier for you to fit FIT4MOM into your schedule by bringing FIT4MOM to you.

Back in late spring, a few of the moms from our elementary school tried out an early morning Boost class. They LOVED it. One very enterprising mom asked if I would be willing to hold a class in her neighborhood if she could get a group of moms together. She even had a great idea for a location. Boom, the idea of a “neighborhood session” was born.

Starting in July, we had 18 new moms signed up for the “Summer Boost” session at Merrimack Pool in Bethesda. Classes were scheduled for Monday and Wednesday mornings, Amanda was psyched to teach this group and we opened up the classes to members and passholders.