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8110 Gatehouse Road, Falls Church, VA 22042

Two female fitness partners outdoors

NEW FiTness

Nutrition | Exercise | Well-Being
Facing it Together
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Welcome!

Thanks for visiting NEW FiTness! The Nutrition, Exercise, and Well-being Facing It Together program for pregnant women planning childbirth at Inova. Our program was designed to provide information and activities to improve your overall wellness and pregnancy outcomes. Please visit each page and peruse the videos, PDF documents and resource links to discover safe exercise options, nutritional advice and ways to keep your stress in check.

Our talented team creating this program includes women’s wellness experts with credentials in the following disciplines:

  • Childbirth education
  • Exercise physiology
  • Health and wellness coaching
  • Nutrition
  • Obstetrics and gynecology
  • Pelvic floor therapy
  • Prenatal and postnatal fitness
  • Public health

Our program is a work in progress with new features and activities to be added as we go. We hope you will enjoy your time with NEW FiTness and come back often to repeat exercises you enjoy or discover new options.

Tips for Success

Shuffle your exercise routine so you don’t get bored; walking, stationary cycling, aerobic exercises, dancing, resistance exercises , stretching, or water aerobics.
Exercising in water is a great alternative if you experience low back pain during pregnancy.
A healthy lifestyle can start with low-intensity, short periods of exercise and gradually increase the period and intensity over time.
Start small with 5-10 minutes of walking for 2-3 days a week and gradually build to 25-30 minutes of walking for 5 days a week.
Park at the opposite end of the parking lot, or even a different parking lot. Walk briskly from your car to inside.
Bring your sneakers to work and take a walk on breaks.
Take the long route to the restroom. Extra steps count!
Put a cup of water at bedside the night before and drink 12 ounces as soon as you wake up. Start your day hydrated!
Bring a reusable water bottle with you to work. Having a water bottle on hand at all times will make it easier to reach your daily water intake goal.
Pack your lunch. Bringing healthy foods with you to work or when on the go. It will make it much more likely that you eat healthy throughout the day!
Have you heard of the 5 P's? “Proper Preparation Prevents Poor Performance”. Being prepared ahead of time- having a plan for your meals- will help you succeed in healthy eating.
Do something you enjoy every day. Make a new recipe. Take your dog for a walk. Go shopping. Draw. Play an instrument. Exercise!