Join the F.A.M. (Freaking Awesome Moms) Fitness Club

The #1 Fitness Group for Moms in Grants Pass

This group fitness class is for all moms who want to feel confident, strong, and sexy in their bodies. We will celebrate and recognize how amazing our bodies are, while still focusing on making improvements to our strength, flexibility, and functionality so that you FEEL like the Freaking Awesome Mom you already are. Even when you are exhausted from the late nights and early mornings, never having a quiet moment to yourself, and filled with the dreaded mom guilt and self-doubt. Join a fun and empowering fitness class that is for moms just like you.

You are not too old (once a mom always a mom!)
It is not too late for you.
You are not too out of shape/slow/weak.
You are not too busy to take care of your health.
You don't have to keep up with anyone else.
All I ask is that you show up and give me all you can.

You have permission to make your health a priority because you are a Freaking Awesome Mom!

Next Round of Classes Start May 2nd

You can join our monthly subscription anytime. The monthly subscription allows you to come to any and every class that fits your schedule

OR

You can drop in and give it a trial run, or pay for only the classes you need. 


Try before you buy!

You are more than welcome to join your first class for free to make sure it fits your needs. 

Health and fitness are personal.
Friends are personal.

I want to make sure you are comfortable and confident that this is the right mom/fitness group for you! 

So come try and try it out once before you commit!

Just be sure to add it to your calendar so you don't forget (I'm guilty of this!)

What to bring?

Please bring a yoga mat, set of weights (1-5 lbs), and water!

*If you don't have a mat/weights no worries! You can use your body weight or I usually have a few extra's you can use.*

Freaking Awesome Moms in Action!

Yes, you will sweat, but you will also learn about how amazing your body is, and laugh as we talk about normal mom life. 

If you are looking for mom friends to help you realize how important you are, and show you that you are not alone, this is the club for you!

Why you should join the F.A.M. Fitness Club

Flexibility

Pick which class fits your schedule. I know your life is busy. You have a million and a half things to do on your to-do list, and a million more running through your brain. I want you to know that it is okay to spend time taking care of yourself. It is okay to find joy in fitness, make new mom friends, increase your strength, decrease your pain, and improve your self confidence. This is why I offer a drop-in rate and a membership rate. You come when you can. 

All classes are Mon/Tues/Thurs/Fri @ 7:00 PM


Membership requires prior joining (look below!) but drop-ins ($8/class) are paid for at time of service via check/cash/venmo.

Modifications for all!

I LOVE modifications. Modifications make it so that everyone can get a good workout. You can make it easier, or harder, depending on your needs and your activity level! 

Modifications allow you and (everyone else) to reach your goals without pushing anyone too hard or not hard enough.

As your group fitness instructor, my job is to get you a good workout. That means I provide you with exercises that push you enough, but not too much. In a group class setting this is much harder to do, but still possible through modifications. So if you are worried about being able to "keep up with everyone else" Don't be. I got you. (plus everyone else will be so worried about themselves they REALLY won't be paying attention to you).

Each class is 60 minutes

My goal is to make you sore enough that you feel it the next day, but not so sore you can't sit down to use the bathroom... or walk up stairs... or pick up your kids (that kinda defeats the purpose right?). There's a delicate balance between a good workout and one that made you wish you were dead. Exercise should help you feel strong enough to be the freaking awesome mom you are, not make you want to lay in bed and hide from your children because everything hurts.

I don't want to make you super sore. You can get a great workout in 60 minutes. (Plus... we are moms... since when do we get more than an hour to ourselves?)

You do not need hours in a gym to reach your goals! You really don't. You need consistency and a good workout program (both of which I provide!)

Mix of cardio/strength conditioning

When it comes to exercising you have to find a balance! Your body needs both cardio and strength. We do both in this class so that you can have the energy to run around the playground with your kids, but also so that you can lug in all the groceries because kids NEVER STOP EATING!

Cardio is good for your heart and lungs, but strength conditioning is my favorite! Building muscles is what changes our body composition! AKA it's not always about losing weight (in fact I prefer to measure success through non-scale victories instead of how much weight you lose). A pound of fat and a pound of muscle weigh the same (obviously) but they look completely different! So while we can't spot reduce fat, we can target specific muscle groups to increase strength,  change body composition, and decrease pain (especially low back pain and neck pain/headaches, which a lot of moms suffer from).

Testimonials

What Freaking Awesome Moms saying about the classes.

Great classes. Lots of modifications to push my body to complete what it was able to do. Great feedback and suggestions for improving form, as well as encouragement from Alicia. I would highly recommend these classes! Fun, challenging, and positive atmosphere.

Amy F.

Love love love these workout classes! Alicia is a great trainer and is very motivating!

Jessica B.

The best part of the class was  trying something new, with a fun group of ladies and realizing that I can do hard things, without dying! Great classes! I Love your energy and encouragement to push myself harder. I can see your passion and excitement for the work, and it makes the classes so fun!

Lindsey R.

So what happens when I show up?

Any other moms get social anxiety about what to do the first time you show up somewhere new?

We always start with a warm up and end with a cool down/stretch

We start with a dynamic warm up. This means we slowly start to warm up our bodies with gentle movements. This gets our blood pumping, joints limber, and overall just warns our body that it's go time!

I always save a couple of minutes at the end of class to stretch and lengthen everything back out again. We hold so much tension in our bodies (and I will remind you to relax), but stretching and mobility play a vital role in how our bodies move, feel, and gain strength. You need to be able to move your muscles through their full range of motion to see muscle gains and results.

Full body routines

Some days will be focused on a specific body part, and some day's will be full body. It really just depends on my mood when I created the routine. But I promise that no matter what your whole body will be worked throughout the entirety of this club. 

Cardio, strength training, flexibility, and mobility all play a part in overall health and fitness. You need a balance of all of them! Some days will be heavier cardio days, and some days will be heavier strength training days. Both are equally important and necessary. We also add in stretching and mobility work with our warm up and cool downs every single time we exercise!

That being said I promise to never make you run laps (running is one of my least favorite forms of exercise). There are so many exercises you can do that are low impact and non running that still count as cardio!

Core component every time

Your core is your powerhouse. It supports you 100% of the time. It isn't just your "6 pack abs". Your core includes your glutes, internal and external obliques, your rectus abdominis (those are the 6 pack muscles), erectus spinae (low back), your pelvic floor, and your diaphragm. All of these muscle groups are connected and vital in providing stability and a strong foundation. 

I work a lot of core components into our workout routine, but we also have a dedicated 5-10 minute block at the end of our routine specifically for our core!

What does Alicia do?

I walk around between you. I encourage you to push harder when needed, and take a break when needed. I show modification and I help make sure you have proper form. Rarely do I stand at the front and exercise with you. I'm usually among you helping you reach your goals.

I have found that physical touch is one of the most effective ways to help a client find the correct form, squeeze the right muscle, or simply make the body mind connection. I do touch you to help make corrections. Please let me know ahead of time if you don't want to be touched or you have any questions.

Education

I love to know why our bodies work they way they do. So it will be very common for you to hear me say "fun fact!" or "Did you know..." or "does that make sense?" because I am constantly explaining why we are doing certain exercises, what benefits you will see, and where you should feel it.

Laughter

I believe 100% with all my heart that fitness should be fun. If you aren't having fun you aren't doing it right. 

I love to laugh and I love to exercise. I want you to come to this class excited to be surrounded by women who understand you, will lift you up, laugh with you, sweat with you, and maybe curse lightly under their breath with you.

Location: Allen Dale Elementary School

2320 Williams Hwy
Grants Pass, OR
US

Phone

5414413265

Email

creatinghappyhealthyhabits@gmail.com

Why group fitness classes are so amazing!

Energy

It is so energizing to be surrounded by a group of women who are just as excited as you are (plus we all know we can use all the energy we can get!). They are making the same mind/body connections you are, they are pushing the limits just like you are, they are getting stronger just like you are, and they are proving to themselves what they are capable of...just like you are.

Plus, working out should be fun! It is so much more fun to exercise when you are surrounded by friends, smiling faces, fun music, a super positive and upbeat instructor (that'd be me), and moms who are also quietly swearing under their breath at said instructor... 

Really though, exercise brings me joy, and my goal is to bring joy and energy to every class I teach so that exercising is fun and empowering

Community

I get it. I get ALL of it. Because I'm a mom too. I know I know, we all love our kids. But lets be honest, sometimes we just need a break. An hour for ourselves. Sometimes we can not answer just one more question... or hear mom, mom, mom for the 100th time in 5 minutes.  Being a mom is hard, but you're freaking amazing and you can totally do it.

That being said...it's easier to do all the things moms have to do when you have friends and community! It takes a village right!? Covid has stolen that sense of community from a lot of us and we miss being able to connect with people who get IT (all the it's).

You are not alone! Come make some new mom friends (or reconnect with old friends) and join the F.A.M..  Really though... I have made some of my best and longest lasting friends at the gym and in fitness classes. Sweat together and grow together.

There is strength, power, and comfort in knowing you aren't alone.


Top notch self care for only $8/class (or discounted membership rate)

I know it's hard to justify taking care of yourself sometimes. But I want you to take a moment and ask yourself "what are my goals and where do I want to be in a month, 6 weeks, the end of summer?".

You are obviously on my page because you want to make a change.  Come with me and together we can help you realize you are already a Freaking Awesome Mom, and now you're going to be a strong mom with an amazing tribe to back you up and support you.

Who the heck is Alicia?

... and why should I trust her?

I've struggled hard with my self image, with my strength, with peeing my pants when I sneeze/jump... (I'm a mom to 3 and we all know the havoc pregnancy/birth reeks on our pelvic floor and abs!) I've struggled with being a mom (even though I absolutely love it, it can still be super hard at times!) It took a lot of hard work and dedication to convince myself that I'm a freaking awesome mom (and even then I still need a reminder from time to time). 

I joined a gym (promptly followed by me wasting my money on a monthly membership I never used....) I did fitness classes through the gym for a little bit, but didn't really find my fit. BUT THEN... I found a group of moms that created their own class at a local church. We took turns leading class, and our kids ran rampant through the gym... But that was the most fun, engaging, and empowering class I have ever been in. I moved to Grants Pass and decided that I wanted to recreate that here in Southern Oregon. I certified to become a personal trainer and group fitness instructor (as well as a nutrition coach). And then covid hit... Enough said right? 

Here we are now, and I'm ready to help moms recognize and accept how freaking awesome they are. I want you to come to class because you need a sense of community, and an intense and fun workout sesh. I want you to leave knowing how strong and capable you are, and being constantly reminded that you are a Freaking Awesome Mom.

Frequently Asked Questions

Uhm.... KIDS!

I chose an evening time so that 1) Husbands would hopefully be home from work so you can leave the kids with him *bonus points: maybe even skip bedtime?* 2) Moms that work will also be home from work and still be able to join us!

Also, You are allowed to bring your kids with you! Just know that you do so knowing that I will not be watching/monitoring them. You will need to supervise your own kids. I have had moms bring young kids in strollers and car seats, and older kids are more than welcome to bring bikes/scooters and play on the playground equipment. 

Diastasis Recti and Pelvic Floor...

When teaching I focus on teaching correct form, proper breathing techniques, and exercises that are with in your ability. Those will all support pelvic floor health and diastasis recti but your pelvic floor is a very specialized group of muscles and I strongly encourage you to see a pelvic floor physical therapist if you have any sort of pain/discomfort/incontinence. They can help you so much more than I can! Diastasis recti and pelvic floor dysfunction are VERY common and there are very specific exercises you should be doing and mind/body connections you should be learning that I can not teach you yet (I’m working on learning how to!) So please go see someone who can help you heal there first, and then come see me to strengthen the rest of your body!

Post baby bodies...

Yep. Lets talk about it. Getting your body back post-baby is freaking hard! It's totally okay and understandable if you still don't (and maybe never will) get your "pre-baby body" back. Instead of rushing into trying to lose the baby weight, lets focus instead on what an amazing job your body did creating a new human! Lets appreciate it Instead of glaring at it in the mirror (100% guilty). Lets make it strong so that you can run with your kids without running our of breath, jump on the trampoline without peeing your pants, and have the strength to hold those babies ALL DAY LONG! Your body went through a lot! Give it some time, and love it back to health with safe exercises done with proper form (both of which I focus on in class). Don't punish your body for not being as skinny as it once was (plus weight isn't always an indicator of health).

I'm SOOOO out of shape!

It's never too late to start, and remember, you don't have to keep up with me or anyone else. We all start somewhere and it's better to start slow than to not start at all. I promise to give modifications that will allow you to start where you are and get you where you want to be. On a side note, I promise to do my best to make you (and everyone else too) work so hard that they can only pay attention to themselves. No one will notice how low you squat, how fast you run, or high you jump.

What if I'm too old or have an injury?

Modifications are my best friend. You are never too old to exercise! You just have to have the right exercises for your level of activity. Same with injuries. Depending on the severity of your injury there are modifications we can do, or completely different exercises that will target the same muscles but with safer form for specific injuries. If you are concerned about an injury or age limitation, call or email me and we can make sure this class is the right fit for you.