Body Back®

Body Back®

Body Back® Transformation is a results-based workout designed specifically for women to focus on themselves. Full eight-week transformation sessions include before & after assessments, before & after photos, two HIIT (high intensity interval training) classes per week, a digital meal plan & food journals, at home workouts, and an online support group. This class offers participants a child-free intense workout. Pre-Enrollment is REQUIRED to reserve your spot.

The Magic of Body Back

Frequently Asked Questions

I'm not a brand-new mom. Can I still participate?

Yes! Body Back is designed for YOU, whether you just had a baby, or had your last baby twenty years ago! We've even had a few grandmothers participate with awesome results, and several childless women as well. It's all about sisterhood, empowerment, and strength!

How long after giving birth can I participate in this program?

New moms must be at least six weeks postpartum and must have received permission from their doctors to participate in any of our fitness programs.

Can I participate in Body Back if I am pregnant?

This workout is not intended for prenatal exercise and we do not recommend following the meal plans during pregnancy. If you become pregnant during the course of your Body Back session, please notify your instructor. We offer Stroller Strides as appropriate prenatal exercise programs.

What if I'm completely out of shape?

We deliver a workout appropriate to any fitness level, using high-intensity interval training. Commitment and positivity are all you need to challenge the body you bring to class. You might not be able to do every single thing at your first class, by the end of your 8-week session, you will.

What is a "high intensity interval training" (HIIT) workout?

The workouts vary each week and involve a variety of equipment or bodyweight exercises. Workouts are designed by our certified Body Back instructors to work your total body, promote maximum metabolic burn, and build strength and skill.

What do I bring to class?

Please bring a positive attitude, a yoga mat or towel, and plenty of water. We will provide you with everything else you need—fun fitness equipment to master, and a food journal to track your nutrition goals.

Is this just another diet program?

No. It is not. The included meal plan focuses on fueling the body for the demands of motherhood and exercise. It focuses on supporting women to make better eating choices. The included food journals have both recipes and grab-and-go options for breakfast, lunch, dinner, and snacks perfect for busy mamas. You can expect to truly retrain your brain (and your belly) towards a positive nutritional lifestyle change.

What if I have special nutritional needs?

If you’re vegan, vegetarian, have an allergy or other dietary restriction, we've got you covered. The meal plan offers tons of options for those with specific nutritional needs. Our certified instructors will be happy to support women in their specific food goals.

Get Social With Us!

Happy St. Patrick's day mamas! Who's ready to do an Irish jig and shake their shamrocks with us Friday morning?! LIKE and TAG a mama to be entered to win a Shamrock plant!!


"You are not alone. You are not crazy. You are not a bad mom. You will not feel this way forever. I promise." 💙

Whether you are pushing a stroller through Stroller Strides, or getting some me time at Body Back, we are here for you, mama. 💞

We are teaming up with Love INC of SE Ottawa County & Grandville to collect items for local Christian camps who offer scholarships to under-resourced youth. Here is what we are collecting for camp bags: ▪️Flashlights ▪️Combs/Brushes If you are able to donate, please bring items to Stroller Strides or Body Back! Thank you, mamas!