Shannon McLachlan was home with her threemonth- old baby girl. It was winter and she decided she needed to get out.

McLachlan searched online for ‘mommy-baby fitness’ and found Fit4Females.

Almost four years and one more baby later, she is still a devoted client, taking classes at least three times a week.

“With my daughter, it was about getting in shape and losing the weight,” McLachlan said.

“But then I started to feel so great. Now it’s my sanity saver.”

McLachlan has experienced illness and deaths in her family. Her 14- month-old son has many severe allergies, which has been very difficult for the family. But she says Fit4Females stroller fit classes have helped her deal with the stress and remain positive.

“It’s been my lifeline.”

The 38-year-old Binbrook woman has seen physical benefits as well.

She weighs less now than before she was pregnant with her first child. She continued working out at Fit4Females at least three times a week throughout her second pregnancy, including a boxing routine two days before her son was born. This also helped her lose her pregnancy weight quickly.

Her husband even took a running class from Fit4Females owner/instructor Trina Medves and now runs marathons.

“It changed all of our lives. My sisters take classes, my mom has been to classes. And I also go to Trina’s grocery store tours and nutrition seminars and so it has helped the whole family eat better.”

That’s Medves’ goal with Fit4Females – to improve the health and well-being of her clients and their families.

A part-time fitness instructor since 1999, Medves quit her job as a law clerk after having her first child and started Fit4Females.

She began by putting flyers up in her neighbourhood offering an outdoor stroller fitness class.Demand was high and one class a week quickly turned into three.

“People loved the fact they could get outside and exercise,” Medves said. “It helped them get in shape, but it also helped with battling anxiety and depression and all the things you can go through when you have a baby.”

When her moms started going back to work, Medves offered night classes too.

Moms love the convenience of being able to bring their babies and toddlers to class but also enjoy evening classes.

“They like to have that hour when they go out and it’s just for them,” Medves said.

She also says having your children in class or telling them you are going out to exercise, is an important way to model good habits. Many toddlers who go to class start mimicking the moves they see. And Medves says the nutrition tips she shares are great for the whole family.

Fit4Females, which runs out of Dofasco F.H. Sherman Recreation and Learning Centre in upper Stoney Creek, now offers stroller fit classes, adults only classes, personal training, small group training, nutrition seminars and grocery store tours.

Medves, who lives in Winona, knows the stresses and demands her clients face. She is mom to Spencer, 6, Renee, 4 and Taylor, 2.

“When I had my son, I had no friends with babies, I couldn’t go to the gym because I didn’t have anyone to leave him with. So I was dealing with sleep deprivation, stress, hormones.

Working out was my outlet. You feel better about yourself.

“I know I am a better mom when I take care of myself. I have more patience, deal with stress better,” Medves said. “It’s about more than losing weight, it’s for your mental sanity.”

Stay healthy tips for busy mothers

Trina Medves is owner/instructor of Fit4Females and a mom of three. She has these tips to help moms get in shape and stay healthy.• Make yourself a priority. Take care of your own needs.• Eat nutritiously, especially if nursing or caring for a baby.• Get enough sleep. If your children are not good sleepers, make it a priority to nap when they do or get a sitter and then take a nap.• Drink plenty of water.• Restore your core muscles. Medves recommends doing plank exercises during every diaper change.• Schedule fitness. Sign up for a class or pencil in your own workouts. Keep the appointment.• Accept yourself. Strive for well-being and health, not to look like the model on the cover of a magazine.