Whole Heart Space

Dads Group is BACK this Saturday at 8:30am!

This is a great group for current Dads to meet other Dads, get advice on challenges, or have some 1-1 time with your kiddo! Expecting Dads are more than welcome to join to ask questions & hear about other’s experiences - great if you’re a first time Dad or feeling anxious about the transition. Babies welcome!

Moms -- Join Katie for solo Pre/Postnatal Pump in the yoga room during group!

Stretch & Stroll is the perfect blend of outdoor exercise & community connection! As we transition into fall, join us at Deep Run Park for 20-30 mins of light moment and stretching paired with a walk around the lake.

Whether you're currently pregnant or you're postpartum & have littles in tow or not, you're welcome to join us 🧘🚶

🗓Tuesdays in October
🕐 10:00 - 11:00
📍 Deep Run Park

"I created this class for prenatal and postnatal parents while keeping strollered kiddos in mind. Bring along your baby or tot, they will enjoy this class as much as you 😊" -- Abby, Yoga Teacher & Mom

Did you know that we have virtual class options on our schedule?? 💻

Join with your class pack or membership to get a WHS class without leaving home (because sometimes that's just what has to happen 🤪). Babies/tots welcome to join you as always.

Virtual Class Schedule ↓
Mon 10:30am - Happy Hips + Meditation
Weds 10:30am - Pre/Postnatal Yoga
Weds 7:45pm - Restorative Flow
Fri 12:00pm - Pre/Postnatal Yoga

⭐️⭐️⭐️⭐️⭐️ "So convenient to join a class at home, or while on vacation, with this virtual option. They do an excellent job of listening to everyone’s areas of concern and then modifying class to meet those needs!"

THIS WEEKEND! 🥳🤲

Stop by anytime between 1 and 3pm this Sat (9/21). We've got a TON of great stuff!

One week left to drop off items!

FREE kids & maternity/nursing swap is next Saturday (9/21) 👏👏

PS -- you don't have to donate to attend 😘

🍂 New Outdoor Series

This October pop-up series at Deep Run Park features 20-30 minutes of gentle yoga and stretching followed by a social walk around the pond. It’s designed to be prenatal, postnatal, and stroller friendly 🫶 So, grab your walking shoes and your little ones and let’s get outside!

🗓 Every Tuesday in October (10/1, 10/8, 10/15, 10/22, & 10/29)
⏰ 10:00 - 11:00am

Any regular class pack, membership or drop-in can be used for class 🤗

🗓 Sept 28 - 29

Using the foundations of our unique fitness classes -- Pre/Postnatal Pump & HIIT -- WITH our perinatal knowledge to provide exercise classes that can fully support our perinatal students while still giving them a good sweat (which is, YES, totally okay in pregnancy).

You can expect to learn:
🫄 Pregnancy Basics by Trimester
🐣 The Birth Process + How it Impacts Recovery + Return to Exercise
🥴 Common Perinatal Discomforts + Conditions
💪 Safe Exercise Modifications for all stages of pregnancy and postpartum
🩻 Perinatal Hormone, Musculoskeletal, Respiratory + Circulatory Changes
❤️‍🩹 Pre- and Postnatal Core & Pelvic Floor Work
📢 Teaching & Sequencing Pump & HIIT classes

Taught by yoga teacher, perinatal personal trainer, doula & childbirth educator -- you can expect a well-rounded, in-depth, and TMI FULL 😆 workshop.

🚨 We've added 4 (4!!!) Yoga & Swim classes to finish out 2024 🚨

Join WHS + :
🗓 Sept 19
🗓 Oct 10
🗓 Nov 7
🗓 Dec 12

Yoga & Swim with Your Mobile Baby → 9:00 - 10:30am
Baby+Me Yoga & Swim → 10:30a - 12:00pm

$25 drop in or use your class pack or membership to join. Sign up is open NOW for all sessions!

In Sept & Oct, Music for Littles will be held EVERY Friday at 4:30pm 🥁 and will return to alternating between 10:30am and 4:30pm in November.

We love so much 💓

Pregnancy Support Group 🫄

First meet up → This Sunday (9/8) at 1:30pm

Join Kristen & Shannah from the 1st Sunday each month after 🙌

𝐀𝐛𝐨𝐮𝐭 𝐨𝐮𝐫 𝐏𝐫𝐞𝐠𝐧𝐚𝐧𝐜𝐲 𝐒𝐮𝐩𝐩𝐨𝐫𝐭 𝐆𝐫𝐨𝐮𝐩
Join us for a space to create community with other expecting people in all trimesters. The experience of pregnancy can come with a lot of ups and downs, as well as a lot of questions and unknowns to navigate. And it can be tough to be experiencing these things alone (even though our partners/friends/family try their best!). This group is meant to provide support and be a space to talk openly about your experience with other folks who are in the same stage of life.

Prenatal Yoga 12-1pm happens right before too 🤩

⭐️ Membership Upgrade ⭐️

All Access & Premium Members can now share their membership with 1 additional person 🙌

We hear ya -- you’re not the only one who is taking care of your kiddo.

So we’d like to invite them into our village at Whole Heart S**ce 🤗 While also making sure your physical health stays a priority too 😉

Who can you add? Your partner or a primary caregiver (nanny, family member, etc).

Current All Access & Premium Members -- Check your email to see how to add your person onto your membership.

Not an All Access or Premium Member but intrigued? Send us a message 💌

Studio's closed today BUT we'll see ya tomorrow!

💣 Schedule Updates starting this month ⤵️

Mon 9am Mobile Babies Yoga
Mon 10:30am *Virtual* Happy Hips + Meditation
Mon 12pm Pre/Postnatal Pilates
Tues 9am Baby+Me: Core & Pelvic Floor Flow
Wes 10:30am *Virtual* Pre/Postnatal Yoga
Fri 3:00pm Yoga for Perinatal Anxiety *Biweekly*
Sun 11:00am Pre/Postnatal HIIT

September Navigating Birth Class is upon us friends!

This is a TMI-less, nothing off limits, and honest space to talk about ALL the decisions, twists, turns, and paths of pregnancy → labor & delivery → 4th trimester.

Taught in 4 classes at Whole Heart S**ce with ⤵️

PART 1 🫄 PREGNANCY AND BIRTH BASICS
Everything that happens before Labor Day

PART 2 🐣 LABOR AND DELIVERY
Everything you need to know about your baby’s birth day

PART 3 ❤️‍🩹 RECOVERY
How to take care of yourself after birth

PART 4 👶 YOUR NEWBORN
Caring for your newborn

⭐️ Save your spot today! Birth partners welcome to join for free.

Hi 👋 Rachel here. Popping in to say you're doing a good job...yes, YOU!

One of my favorite things about WHS is that, whether you're at 100% or 10%, we're here to be in your corner & keep reminding you of just that ❤️‍🩹

Hi ✨ We’re Kristen and Shannah, the doula duo behind Stella Birthwork and leads of WHS' newest meet up -- Pregnancy Support Group.

🗓 First Sunday Monthly | 1:30-2:15pm

What you can expect from our group:

💕 An inclusive, judgment-free space to share your thoughts, exciting moments, and anxieties with others who get it.

💕 Knowledge sharing: Need a tip on morning sickness or baby items? That's why we're here!

💕 We love to chat all things birth: from preconception to labor and delivery! No questions are off-limits. TMI? We don’t know her.

Join us for our first group on 9/8 - we can't wait to get to know you & help support you through your pregnancy 🥰

September studio schedule updates 👏

Body Peace in Motherhood Group returns Sun, 8/25!

Body Peace in Motherhood is a space for both expecting and current mothers to connect over shared struggles, triumphs & insights about our relationships to our changing bodies.

Led by Yana, women’s clinical nutritionist (), yoga teacher & mom of 2, you can expect support nurturing and empowering support no matter what questions or conversations come up - without the food fear, advice, or shame.

Group is free to attend & open to all pregnant & postpartum folks (babies welcome).

🗓 Sun, 8/25 3:00 - 3:45pm
𝘖𝘧𝘧𝘦𝘳𝘦𝘥 𝘲𝘶𝘢𝘳𝘵𝘦𝘳𝘭𝘺 𝘢𝘧𝘵𝘦𝘳.

Yoga for Perinatal Anxiety, created & taught by Rae (mom of 2, prenatal yoga teacher, LCSW + anxious human 😅), starts back up this Friday, 8/23!

"This class is a labor of love for me. It is what I wish I had had access to while pregnant and postpartum: a space to openly share about and normalize the anxious thoughts I was having, a place to move through the worry, and to feel less alone in my experience of anxiety. I know it feels like you’re alone in it - I promise you aren’t." - Rae

⭐️ Yoga for Perinatal Anxiety
🗓 Fridays *Biweekly*
🕛 3:00-4:00pm

Share a free class with a friend or family member ends this month! We're so here for sharing the magic of experiencing parenthood with your besties 🥰

Current WHS class pack holders & members -- check your email for your code to share. Not a current member but have someone you'd like to check out a class? Tag them below & we'll DM you BOTH with the code 🥳
..

At WHS, we don't shy away from talking about the not so fun parts of becoming a parent. But don't worry, we've got options to help you navigate through them and connect you back to yourself.

🧘 Yoga for Perinatal Anxiety → 3:00-4:00pm Fridays *Biweekly*
↪️ Starts next week!

✌🏻 Body Peace in Motherhood Group → 3:00pm *Last Sunday Quarterly*
↪️ Returns this month (8/25)!

No better time to start than now ❤️

Sunday 11am Pre/Postnatal HIIT starts this weekend!

Here's what you can expect from this class:
💪 A timed circuit workout with heavier weights challenging you to do as many reps as you can in the time you have
🕙 45 minutes start → finish
🕺 Full body workout with lots of alternatives
🥵 To feel strong & energized (and also sweaty)
🫄🐣 Safe for all trimesters of pregnancy & postpartum folks (but safe does not mean easy! 😉)

Join yoga teacher & long time WHS member Molly every Sunday 11-11:45am.

In her own words: "I aim to create an inviting and supportive space for those seeking guidance and companionship during one of life’s most exciting and transformative journeys."

📢 Attn: RVA Fitness Instructors 📢

We're hosting a Pre/Postnatal Pump and HIIT training! Led by Katie Painter, you'll get the exact knowledge and skills you need to support students at every stage of pregnancy and beyond.

Here's what you need to know:

✅ Complete your training in one weekend (9/28-9/29)

✅ Enrollment is OPEN

✅ Save $50 if you sign up before 8/31

✅ Join us to learn a well-rounded mix of exercises, styles & modifications all based around unique Pump & HIIT classes, which are specifically designed to keep your prenatal & postpartum students healthy, strong, and most importantly SAFE.

✅ Previous prenatal yoga/fitness experience recommended

We're always collaborating behind the scenes to provide the safest, most effective & the bad ass-iest 🤣 classes we possibly can. Because you deserve it!!

👀 Sunday 11am Pre/Postnatal HIIT class starting 8/18! 👀

⭐️ Are you a current yoga teacher or fitness instructor who wants to learn more about support pregnant & postpartum folks during exercise? Details on our Pre/Postnatal Pump & HIIT Training are dropping SO SOON.

Yoga for Perinatal Anxiety

Starting 8/23, join Rae biweekly on Fridays from 3:00 - 4:00pm for this special & inclusive class.

Pregnancy & postpartum is a time of many transitions and can bring with it experiences of anxiety, overwhelm, and uncertainty. This class, taught by a yoga teacher & LCSW, provides an opportunity to both learn more about the experiences of anxiety within pregnancy & postpartum as well as provides an opportunity to connect with others who are feeling similarly through sharing, breath, and movement.

Drop in or use any class pack or membership to join us.