FemFearless.Fitness

FemFearless.Fitness is a Maryland-based movement and wellness community created for women 40+. We blend dance, strength, and restorative mobility into joyful workouts that help women feel strong, radiant, and free—inside and out.

We combine science-based movement with sisterhood and soul. Each class blends rhythm, functional strength, and mindful movement to international beats. You’ll improve balance, coordination, and confidence—without pressure or perfectionism.

Women 40–75 who want to move freely, rebuild strength, and rediscover confidence through uplifting, low-impact workouts that celebrate joy and community.

Absolutely! Every session includes both standing and chair-based options. You can move at your own pace and grow stronger week by week.

Our signature 60–90 minute classes blend dance-based cardio, functional strength, and mobility flow. Every class finishes with a calming stretch and reflection to reset your body and mind.

An 8-week small group series for up to 12 women. Each session combines guided movement, connection, and accountability—with extra time for Q&A, coaching, and celebration.

Private or semi-private small groups of 2–4 women—friends, family, or coworkers—who train together for 8 weeks. You set your schedule and goals, and we bring the music, movement, and motivation.

Yes! FemFearless partners with local wellness centers, senior homes, and organizations throughout the Baltimore region. Classes are music-driven and adaptable for all ability levels—standing or seated.

Yes. Classes run on Zoom during colder months (November–March) and in Maryland parks during warmer months (April–October).

Not at all! FemFearless isn’t about perfect choreography — it’s about movement, rhythm, and joy. If you can march in place, sway your hips, or tap your foot to the beat, you can do this. We use simple, repeatable moves that flow with the music so you feel free, not frustrated. You’ll build rhythm, balance, and confidence step by step — no dance experience required!

You’re in the right place. Every woman starts somewhere — and we celebrate progress, not perfection. The music, coaching, and community energy make it easy to let go of self-doubt. Most women are surprised how quickly their body remembers the joy of moving freely again.

Strength training is any movement that challenges your muscles to grow stronger — using your own body weight, resistance bands, or light dumbbells. In FemFearless, it’s woven into the rhythm of dance and daily movement so it feels fun, not intimidating. We focus on functional strength — movements that help you lift, reach, bend, and balance confidently in real life.

After 40, we naturally begin to lose muscle and bone density. Strength training helps reverse that process — keeping your metabolism active, your posture tall, and your body capable. It also boosts confidence, improves joint stability, and makes everyday tasks (like carrying groceries or dancing longer) feel easier and more joyful.

We blend strength into the music and flow of every class. You’ll squat, lunge, push, pull, and hinge through rhythmic, functional patterns that train multiple muscles at once. This approach builds strength without strain and keeps your body moving naturally — improving coordination, endurance, and balance. Every class includes guidance on posture, breathing, and muscle activation so you understand what you’re working and why it matters.

No heavy lifting required! Most classes use body weight and optional resistance bands or light dumbbells. You’ll be surprised how effective simple, full-body movements can be when combined with rhythm, focus, and intention.

Yes. FemFearless strength circuits are designed with low-impact, joint-friendly options. We emphasize form, stability, and control — not speed or competition. You’ll always be encouraged to move in ways that honor your body’s needs and celebrate your progress.

Mobility Flow is a series of gentle, rhythmic movements designed to keep your joints, fascia, and connective tissues healthy. It combines standing and seated stretches with slow, controlled motion and mindful breathing to improve flexibility, balance, and circulation. You’ll leave feeling longer, lighter, and more energized.

Yes. Each session ends with a short breath-work or gratitude moment to help you relax, release tension, and strengthen your mind-body connection.

Our philosophy is inspired by the work of Marci Shimoff, author of Happy for No Reason, whose research highlights how thoughts, gratitude, and daily habits can raise your emotional “set-point.” FemFearless builds on that science—helping you move your body and train your mind to glow from the inside out.

Every playlist features international beats—Latin, Afro, Caribbean, and global rhythms—that energize your body, lift your mood, and keep movement fun.

• Community Glow Classes: $8 virtual / $10 park
• 90-min Extended Sessions: $10 virtual / $12 park
• Glow Circles (8-week series): $60 per person
• Glow Pods (semi-private): $160–$200 per person
• Facility Wellness Contracts: $75 per hour (up to 8 participants)

Yes! Glow Circles and Glow Pods offer built-in savings. Facility partners can add special Glow Party or extended-session options for more movement time or themed celebrations.

A full-out celebration of movement—music, lights, and laughter. Perfect for wellness weeks, birthdays, or community events. You bring the people; we bring the beats and the glow.

A 30- or 60-minute add-on for deeper training, extra mobility time, or group coaching. Great for progress tracking and personal breakthroughs.

Yes! Travel beyond 10 miles includes a small mileage fee ($0.75 per mile round trip).

Join our private FemFearless Facebook Group—your Inner Glow Home for resources, challenges, and sisterhood.

All sessions are led by Coach Lisha Malmgren, an AFAA-certified Group Fitness Instructor and NASM Senior Fitness Specialist (in training). She combines functional anatomy, dance, and positive coaching to make movement fun and accessible for every woman.

Lady FemFearless is our virtual community coach—an AI guide who lives on our website and in our Facebook group. She answers fitness questions, shares affirmations, and keeps your glow strong between classes.

You’ll notice more energy, improved posture, better balance, and renewed self-confidence. Most women also experience less stiffness and more joy in everyday movement.

Yes. All classes follow AFAA and NASM guidelines with modifications for different fitness levels. You can stand, sit, or move between both safely at any age.