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8110 Gatehouse Road, Falls Church, VA 22042

Browse and register for a mind/body class below or learn more about the mind/body program at Inova Well. If you are an Inova employee, browse our employee specific classes. 

We offer locations throughout Northern Virginia, with times in the evenings and on the weekends, making it easy to find a class that is convenient for you. 

2020 Session Start Dates  

10-week fitness class sessions begin on:

  • June 8, 2020
  • August 24, 2020
  • November 9, 2020

Registration for each session opens approximately one month prior to the start of classes. New fitness workshops are added regularly and can be found under the Specialty section below.

View the Group Exercise Schedule for the Center for Healthy Living

Participation Waiver, Policies and Frequently Asked Questions

Yoga/Pilates/Thai Chi/Stretch Classes

Abs, Back, & Stretch

In order to achieve a strong core a person must have a strong back! This workout will focus on resistance training to target training your abdominal and back muscles.

Students can expect to increase their overall flexibility and range of motion. All fitness levels welcome. 

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Chair Yoga

Chair yoga is a form of yoga that is practiced sitting on a chair, or standing using a chair for support. This class is perfect for those with limited mobility but want to work on flexibility and incorporate gentle for of movement into daily life.

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Core Fusion Pilates

Core Fusion Pilates is taught on an exercise mat, focusing on lengthening, strengthening and toning your body. Additionally, this core strengthening class can help improve lower back health and reduce pain. Students can expect to focus on balance and spinal alignment while performing deep breathing patterns. All fitness levels are welcome.

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Essentrics Essentrics™

Essentrics Essentrics™ (a.k.a. Classical Stretch on PBS) is a dynamic stretching and strengthening exercise program which targets all 650 muscles of your body including those in your neck, fingers and toes. It's designed to pull the joints apart by elongating the muscles and challenging them in a lengthened position. It is a completely original technique that draws on the flowing movements of Tai Chi, which is aimed to improve balance and overall well-being. It also incorporates the strengthening theories behind Ballet, which create long, lean flexible muscles. In addition, it includes the restorative principles of Physiotherapy, which create a pain-free body. It also includes elements of Barre, Yoga, and Pilates.

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Gentle Yoga

This gentle yoga class focuses on gentle stretching and rhythmic breathing to ease tensions and develop muscular strength. If you have never tried yoga this is the class for you, designed to meet the needs of those new to yoga as well as those seeking continued understanding of basic yoga poses.

All fitness levels are welcome.

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Mat Pilates

Mat Pilates is taught on an exercise mat and focuses on developing core strength, balance, stamina, and overall flexibility without adding muscle bulk. Additionally, this core strengthening class can help improve lower back health and reduce pain. Students can expect to focus on spinal alignment while performing deep breathing patterns.

All fitness levels are welcome. 

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Pilates – Yoga Fusion

This class provides students with a Pilates mat challenge focused on strengthening and conditioning combined with a flowing yoga series which will encourage gentle yet deep stretching and control. The pairing with Pilates will allow you to burn more calories than yoga alone, while still getting the stretching and relaxing benefits.

Modifications will be made available but participants should be comfortable working on a mat on the floor.

All fitness levels welcome. 

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PiYoga

This class is a combination of Pilates and Yoga. This class will burn more calories than a traditional yoga class and will sculpt your muscles, strengthen your core while improving flexibility.

All fitness levels are welcome.

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Stretch & Flexibility

Our gentle Stretch & Flexibility class teaches active, resistance, and assisted stretching to build joint strength for flexibility you can use, improve range of motion, and increase circulation. Your muscles will become longer and stronger, enabling a higher level of performance in everything you do. Further benefits of stretching & flexibility work include: improves recovery, strengthens and hydrates connective tissues, leads to an advancement in movement efficiency, and improves the ability to do more advanced exercises

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Tai Chi, Beginner

Tai chi is low impact form of exercise that puts minimal stress on muscles and joints, making it generally safe for all ages and fitness levels. Tai Chi was originally used for self-defense and is a graceful form of exercise that is used for stress reduction and helpful to improving stamina, balance, and strength. Often described as meditation in motion, tai chi promotes serenity through gentle, flowing movements. All fitness levels welcome, no equipment required.

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Tai Chi

Tai Chi is low impact form of exercise that puts minimal stress on muscles and joints, making it generally safe for all ages and fitness levels. Tai Chi was originally used for self-defense and is a graceful form of exercise that is used for stress reduction and helpful to improving stamina, balance, and strength. Often described as meditation in motion, Tai Chi promotes serenity through gentle, flowing movements.

All fitness levels welcome, no equipment required.

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Tai Chi Level 2

Tai chi is low impact form of exercise that puts minimal stress on muscles and joints, making it generally safe for all ages and fitness levels. Tai Chi was originally used for self-defense and is a graceful form of exercise that is used for stress reduction and helpful to improving stamina, balance, and strength. Often described as meditation in motion, tai chi promotes serenity through gentle, flowing movements. All fitness levels welcome, no equipment required.

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Yin Yoga

Yin yoga is a slow-paced style of yoga with postures that are held for longer periods of time. This class is meant to stretch and stimulate ligaments and connective tissues and realign the skeletal structure. You will focus on the breath, being present in the moment and relieving tension. Yin is a great balancing practice for those who lead very active lives, practice other active styles of yoga, and those seeking stillness within.

This quiet meditative practice is suitable for students of all levels of experience.

All fitness levels are welcome. 

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Yoga

This all levels Yoga class teaches classic yoga poses, including Sun Salutations and Warrior series, along with total-body stretches designed to improve flexibility, strength and balance. Emphasis is placed on students linking physical movements with breathing techniques to promote mindfulness, decrease stress and improve overall well-being.

This class is appropriate for all fitness levels.

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Yoga for Beginners

This all levels Yoga class teaches classic yoga poses, including Sun Salutations and Warrior series, along with total-body stretches designed to improve flexibility, strength and balance. Emphasis is placed on students linking physical movements with breathing techniques to promote mindfulness, decrease stress and improve overall well-being.

This class is appropriate for all fitness levels.

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Cardio/Strength Building

Body Toning

This is a full body conditioning and strengthening workout to improve functional strength, flexibility and co-ordination. This class is excellent for improving vital core strength and toning the body from head to toe. Participants should bring a light set of weights.

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Bootcamp

If you are looking to take your fitness to the next level then Bootcamp is the class for you! This military inspired workout will incorporate bodyweight exercises, cardio and resistance training in a fun, yet challenging workout! This class is appropriate for all levels but modifications will be offered for participants who would like to be challenged. 

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Cardio Circuit Training

Challenge your cardio workouts and strength in this high energy, total body conditioning class. Cardio Circuit Training is a total body challenge that is designed to combine resistance training and aerobics. Students will move through a circuit of 1-3 minutes interval exercises alternating between strength and cardio. Prepare to get your heart rate up and burn calories in this energizing class! This class is appropriate for all levels but modifications will be offered for participants who would like to be challenged. 

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Cardio Kickboxing

This cardio class combines fast-paced aerobics with kickboxing. You will learn how to use your own body weight to build cardiovascular endurance. Improve your coordination and flexibility while sculpting your entire body! No equipment is required and all fitness levels are welcome.

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Core Conditioning

This is unique strengthening workout focuses on core strength, mobility, and posture while increasing your flexibility. This class is excellent anyone looking to improve their waist line and decrease back pain. Participants should bring a light set of weights.

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Dance and Tone

Combine the cardio benefits of dance and the strengthening effects of using weights, resistance bands and bodyweight exercises, into one class, for a complete body workout. This class helps improve functional strength, flexibility and coordination. Dance and Tone will be divided into a 30-35 minute dance class using music from all around the world and a 20-25 minute light weight and resistance class. No dance background is needed and all levels of participants are welcome.

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STRONG by Zumba®

STRONG by Zumba® combines body weight, muscle conditioning, cardio and plyometric training moves synced to original music that has been specifically designed to match every single move. This class is a demanding hour-long session that works your entire body.

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Zumba®

Each Zumba® class is designed to bring people together to sweat it on. We take the "work" out of workout, by mixing low-intensity and high-intensity moves for an interval-style, calorie-burning dance fitness party. Zumba® Fitness classes are often called exercise in disguise. A total workout, combining all the elements of fitness – cardio, muscle conditioning, balance and flexibility, and boosted energy. No dance background is needed and all levels of participants are welcome.

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Exercise for Life

Healthy Heart and Lung Exercise for Life Program

The Healthy Heart and Lung Exercise for Life Program is designed for pulmonary and cardiac patients that have completed a rehabilitation program or have been cleared by their doctor for exercise. This program is perfect for those individuals looking for ongoing support, guidance and disease management in an inclusive gym environment.

Program Overview

This program includes a one time, sixty-minute consultation with an exercise physiologist. In this initial consultation, participants can expect to review their healthy history, go over current medications and participate in a physical assessment designed to meet the patient at their current abilities. After the initial consultation, participants will be assigned a cohort that meets three times week for an hour of supervised exercise. In these hour-long sessions, patients will have vitals monitored by an exercise physiologist or respiratory therapist and participate in exercises that are designed to build cardiovascular endurance, balance and strength.

Pulmonary patients requiring oxygen must provide their own portable oxygen solution.

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Stay Active and Independent for Life (SAIL)

Stay Active and Independent for Life (SAIL) is a strength, balance and fitness program for adults 65 and older. Performing exercises that improve strength, balance and fitness are the single most important activity that adults can do to stay active and reduce their chance of falling. The entire curriculum of activities in the SAIL program can help improve strength and balance, if done regularly. SAIL is offered 2 times a week in a one hour class for 12 week sessions.

All abilities are welcome.

SAIL exercises can be done standing or sitting.

The class is free.

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Dance for Parkinson's Disease

Join us for a weekly 60-minute dance class for people with Parkinson's Disease. This class incorporates seated and stretching movements in a fun dynamic group class. This class has been reported to improve balance, gait, and endurance. Decrease motor impairment, improve executive and visuospatial function.

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Neuro Notes: Music for the Mind

Join us for a 90-minute musical experience that incorporates singing and rhythmic exercises for people that are living with neurological conditions. Research indicates that singing may improve cognitive functioning, respiration, swallowing, stamina, mood and feelings of well-being.

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Exercise for Life: For Mommies

Prenatal Yoga

Prenatal Yoga is one of the most powerful tools during this pivotal shift in a woman's life. Classes offer expecting mothers an opportunity to connect with self, baby and community. Prenatal Yoga uses postures, breathing, and meditation to help mothers build pelvic floor muscles and maintain flexibility, while gently building strength to prepare for easier labor, delivery and recovery. Our class combines elements of yoga, tai chi, and Pilates to create strength, focus, flexibility and awareness through a gentle practice designed especially for the pregnant woman’s needs. Prenatal Yoga provides a safe, peaceful and supportive environment for expectant mothers and is a wonderful opportunity to connect with other mothers-to-be. Yoga helps to alleviate many of the discomforts of pregnancy such as heartburn, nausea, constipation, varicose veins, swelling, back pain and sciatica.

Classes are gentle and safe for all stages of pregnancy.

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Strong with Baby

This class combines appropriate strength and core training specifically tailored to the needs of the postpartum body. Baby can join you as you build strength through functional exercises that mirror some of the physical work required in caring for your baby; retrain your breathing patterns; learn about proper pelvic floor engagement; practice safe core exercises for core healing and strengthening, as well as stretching/flexibility techniques to relieve muscle tightness and discomfort.

  • Bring a comfy blanket or seat for baby to chill on during the exercises that require free hands for mom!
  • No prior exercise experience is required; suitable for all fitness levels.
  • Must be cleared by your doctor to participate.
  • *This class is done with babies under 6 months.*

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Baby and Me: Postnatal Yoga

Baby and Me Yoga helps mothers gently bring their bodies back to balance through breathing exercises to reduce stress, and asana practice to strengthen the core, upper body, and open the heart. Moms are welcome to bring their new babies along, as it is a safe space to bond and care for yourself and your child. This is a wonderful opportunity to connect with other new moms. Please bring a mat and a baby blanket. Classes are gentle and safe for all fitness levels.

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Spin

30/30 HIIT SPIN

30 minutes of low impact HIIT class followed by 30 minutes HITT Spin. Low Impact HIIT is an interval training session that offers high intensity without the stress and impact on the joints.

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K-Pop Spin

K- Pop Spin for Teens (Parents workout for free!) Are you a BT's, Black Pink, NCT, Got7, Stray Kids or Exo fan? You will love this class! Workout to your favorite K- Pop songs for a fast paced spin class. No experience is necessary. Parents can attend the class or workout on the floor for free. Participants must be 16 or older with a parent or guardian present.

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Ripped Rock Ride

This is a 45-minute cycling class, followed by 10-minutes of core work, programmed to heart-pumping hard rocking music.

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Spin and Sculpt

Join us for Spin and Sculpt, 30- Minutes of Spin followed by 15-minutes of light resistance training designed for busy professionals on the go. The perfect routine to get you in the habit of an early morning workout that will leave you energized and ready to take on the day.

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Seniors

Senior Stretch

This gentle senior based fitness class stretches your body from head to toe! This class will help reduce back pain, improve posture, and increase flexibility. All fitness levels are welcome. 

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Seniorcize

Introduce, or reintroduce, yourself to fitness with this low intensity workout that combines cardiovascular, strength and flexibility exercises. This class is perfect for seniors, beginners to exercise, participants with balance issues, or those who are recovering from injury or surgery. Students can expect a low-impact aerobics class with light strength training movements to increase overall fitness ability. All fitness levels are welcome. 

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Strength Training for Seniors

Strength training exercises help maintain or rebuild strength that's been lost through the aging process. Any older adult, regardless of their age or fitness level, can participate. This class helps older adults with balance, coordination, agility, flexibility, and strength. The dynamic combination of strength development and cardiovascular conditioning will help the active older adult maintain bone health or overall well-being. 

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Personal Training

Personal Training

Inova Well offers a variety of personal training programs designed to give you the motivation and direction you need to achieve your health and fitness goals. 

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Floor Passes – Inova Joan and Russell Hitt Center for Healthy Living

  • Floor Passes are only applicable to the Inova Joan and Russell Hitt Center for Healthy Living. 

Floor Passes

Floor Pass - 1 Month

This group exercise pass gives you:

  • Access to the facility, strength, and cardio equipment
  • Free equipment orientation
  • Free one time assessment with In-body body composition analysis by appointment only
  • Access to locker rooms and sauna
  • Passes expire 30 days after the initial visit

Discounts available for seniors, teens, employees, volunteers, contractors, affiliates, spouses and children of employees.

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Floor Day Pass

The pass provides:

  • Access to the facility, strength, and cardio equipment
  • Access to locker rooms and sauna

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Therapeutic Massage & Acupuncture Services

Swedish Massage

Massage that incorporates gentle strokes meant to improve circulation and provide relaxation while leaving you feeling restored.

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Deep Tissue Massage

Style of massage using strokes and pressure that warms the fascia and soft tissue, to allow for deep penetration into the muscle. This treatment promotes an increase in circulation, encourages quicker muscle recovery and aids in the removal of metabolic waste and adhesions that form in the connective tissue.

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Sports Massage

This is an excellent addition to any strength training or sports performance training program. This style of massage will assist in muscle recovery and help alleviate aches and pains that are common with rigorous exercise programs.

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Lymphatic Massage

This is a therapeutic style of massage that uses very light pressure and long, gentle, rhythmic strokes to increase the flow of lymph and reduce metabolic waste in your body.

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Geriatric Massage

This 30-minute gentle massage session is for people 65 and older. This gentle massage will aid in increasing circulation, boost mood and alleviating common complaints associated with the aging process.

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Assisted Stretch Therapy Session

This is a 50-minute session that takes you through a full-body stretch with a licensed massage therapist assisting you to improve mobility and range of motion in your joints.

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Chair Massage

This 15-minute massage is great for people short on time or unfamiliar with the benefits of massage. This massage is performed in a specialized chair and focuses on relieving tension in your back, shoulders, neck, arms and hands.

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Acupuncture Services

Inova is pleased to offer our patients acupuncture treatments in Northern Virginia. Our office is conveniently located in Falls Church at the Inova Center for Personalized Health, across from Inova Fairfax Medical Campus.

Learn more

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