Got Questions? Let’s Glow Through Them
Welcome, Sis — I’m here to answer your questions and help you glow with confidence, strength, and joy.
About FemFearless
What is FemFearless.Fitness?
FemFearless.Fitness is a Maryland-based movement community for women 40+. We blend dance-inspired cardio, functional strength, and restorative mobility into classes that are fun, supportive, and kind to your joints.
What makes FemFearless different?
We train for real life, not punishment. Every class is built on movement, music, mindset, and sisterhood—centered on women 40–75 who want freedom, not pressure.
Who are these classes for?
Women 40–75 (and beyond) who want low-impact, uplifting movement that supports knees, hips, back, balance, and confidence. Curvy, stiff, shy—you’re welcome here.
I haven’t exercised in years. Can I still join?
Yes! Start where you are. You’ll have standing and chair-based options to keep you safe while you rebuild strength and confidence at your own pace.
Programs & Classes
What are Community Glow Classes?
Our signature 60–90 minute sessions include:
- Gentle warm-up
- Rhythm-based cardio
- Functional strength circuits
- Mobility flow & stretch
All to upbeat, international music that makes movement fun and freeing.
What are Glow Circles?
An 8-week small-group series (up to 12 women) combining movement, accountability, and coaching for connection and progress.
What are Glow Pods?
Semi-private groups of 2–4 women—friends, family, or coworkers—who train together for 8 weeks with shared goals and personalized coaching.
Do you work with facilities or organizations?
Yes! We bring music-driven, low-impact classes to senior living communities, wellness centers, churches, and local organizations across the Baltimore region.
Are there virtual or outdoor options?
Yes. Zoom Glow sessions run November–March, and Maryland park sessions run April–October. Schedules are shared on the website and in our Facebook Group.
Dance & Movement Confidence
Do I need to know how to dance?
Not at all. If you can march, sway, or tap your foot, you can do FemFearless! We keep moves simple, repeatable, and joyful—rhythm, not perfection.
What if I can’t stand the whole time?
No problem! We always offer seated or standing options — you choose what feels right.
What if I feel uncoordinated or shy?
You’re in the right place. We celebrate effort, not performance. The more you move, the more confident and comfortable you become.
Strength Training
What is strength training in FemFearless?
We use bodyweight, bands, or light weights in functional patterns—squats, pushes, pulls, hinges, and reaches—to build everyday power and balance.
Why is strength training important for women 40+?
After 40, muscle and bone density decline. Strength training helps protect joints, posture, metabolism, and confidence while keeping you capable and strong.
Do I need heavy weights?
No! Light weights or just your body weight are enough when done with good form and flow. We focus on function, not bulk.
Can I participate if I have joint pain or limitations?
Yes. We offer joint-friendly options and always encourage you to move at your own pace. There’s no pressure—only progress.
Movement, Mobility & Mindset
What is Mobility Flow?
Gentle, rhythmic movement designed to keep joints, fascia, and posture healthy. You’ll move slowly, breathe deeply, and feel longer, looser, and lighter.
Do you include mindfulness or breathwork?
Yes. Each session closes with a short gratitude or breathing moment to relax the body and calm the mind.
What inspires your mindset approach?
Our mindset is influenced by positive psychology and the work of Marci Shimoff, who teaches how small habits and gratitude practices can raise your “happiness set-point.” FemFearless weaves that science into everyday movement and motivation.
What kind of music do you use?
Upbeat, international rhythms—Latin, Afro, Caribbean, and global beats—to lift your energy and mood.
Pricing & Access
How much are classes?
- Community Glow Classes: $8 virtual / $10 park
- Glow Circles (8 weeks): $60 per person
- Glow Pods (8 weeks): $160–$200 per person
- Facility Sessions: $75 per hour (up to 8 participants)
Are there package savings?
Yes. Glow Circles and Glow Pods include built-in discounts and accountability bonuses.
Events & Add-Ons
What is a Signature Glow Party?
A themed, high-energy dance celebration with music, lights, and laughter—perfect for wellness weeks or special occasions.
What are Extended Sessions?
Extra 30–60 minutes for deeper mobility, more movement, or Q&A coaching.
Do you travel outside Baltimore County?
Yes! Travel beyond 10 miles includes a small mileage fee (confirmed upfront).
Community & Safety
How can I connect with other members?
Join the private FemFearless Facebook Group—your Inner Glow Home—for challenges, support, and sisterhood.
Who leads the classes?
Coach Lisha Malmgren, AFAA-Certified Group Fitness Instructor and NASM Senior Fitness Specialist (in training). She combines functional anatomy, dance, and joy-based coaching to make fitness feel fun and safe.
Who is Lady FemFearless?
Your virtual AI coach who lives inside FemFearless.Fitness to answer questions, share affirmations, and help you stay motivated between classes.
Is FemFearless safe for seniors or beginners?
Yes! All sessions follow NASM and AFAA safety standards with low-impact options and clear modifications for every level.
Join
Where and when are the classes?
In-person in Baltimore and surrounding counties, outdoor sessions from April, and Zoom anywhere.
How do I join?
Visit the “Classes” page, pick your session, register and show up. You’ve got this.
Want a private group or facility session?
See “Facilities & Partners” page or contact me directly for custom packages.
✨ Move with joy. Glow with strength. Live free.
Because it’s your turn to feel strong, radiant, and free.
FemFearless.Fitness 