Fit4Females - Stroller Fitness, Cardio Booty Camp and More

Fit4Females - Stroller Fitness, Cardio Booty Camp and More Award Winning Women's Only Fitness Classes. Life Coaching. Online Fitness Classes. Recipe Book. Stroller Fitness / Mom and Baby

FREE STUFF at www.Fit4Females.com

2016/2015 #1 Fitness Instructor Specialist in Canada and #1 in Hamilton, Trina Medves

Solutions 4 Every Woman including Women's Only Programs, In Studio Classes, Online Programs, Post Natal Fitness, Nutrition, Health and living your Best Self. PROGRAMS: Stroller Fitness / Mom and Baby, Women's Only Boot Camp, HIIT and Tabata Boot Camp
http://www.fit4females.co

m/programs/

PROGRAMS ONLINE ONLY: Online Train with Trina, 28 Day Shape Up Online Program
https://www.fit4females.com/online-programs/

50+ Award � Winning including BEST and #1:
Fitness Instructor Specialist in Canada
Women's Only Fitness Club
Weight Control Services
Boot Camp
Stroller Fitness
HIIT Camp
Tabata Boot Camp
Online Programs
28 Day Shape Up

04/02/2026

People aren’t stuck.

They’re scripted.

One of the biggest mindset shifts I coach inside Fit4Females is this:

👉 Stop labeling yourself in ways that keep you small.

“I’m not a morning person.”

“I’m not motivated.”

“I’m not disciplined.”

Your brain 🧠 listens.

Your nervous system follows.

Your habits confirm the story.

Instead try this:

✔️ I’m becoming someone who wakes up energized.

✔️ I’m learning new habits.

✔️ I’m building consistency.

You don’t change overnight.

But you do change the moment you change the story you repeat daily.

Strong mind → Strong habits → Strong life.

💬 Tell me below:

Are you a morning person… or becoming one?

✅ Share this with someone who says they hate mornings.

04/01/2026

🔥 She’s in her 50s and absolutely crushing L pull-ups on gymnastic rings.

And here’s the truth…

Not everyone in Small Group Training looks like this.

Some women are lifting for the first time.

Some are rebuilding strength.

Some are chasing performance goals.

Some are injured and taking it slow.

👉 Every level belongs here.

At Fit4Females, women train without intimidation, comparison, or pressure — just coaching, support, and results.

Strength has no age limit.
Confidence has no starting point.

💪 Start where your strength is today.

📍 Women’s Small Group Training and HIIT Class — Hamilton & Stoney Creek.

👊 Coaching. Community. Results.

👇 COMMENT 💪 for girl power and if you want info or try a class.

04/01/2026

🔥 She’s in her 50s and absolutely crushing L pull-ups on gymnastic rings.

And here’s the truth…

Not everyone in Small Group Training looks like this.

Some women are lifting for the first time.

Some are injured and modifying.

Some are rebuilding strength.

Some are chasing performance goals.

👉 Every level belongs here.

At Fit4Females®️, women train without intimidation, comparison, or pressure — just coaching, support, and results.

Strength has no age limit.

Confidence has no starting point.

💪 Start where your strength is today.

📍 Women’s Small Group Training and HIIT — Hamilton & Stoney Creek

👊 Coaching. Community. Results.

👇 COMMENT 💪for strength and girl power!

03/31/2026

Drop a 🥊 below!

She’s not just boxing…

she’s punching out stress, overwhelm, and everything the day threw at her 🥊🔥

At Fit4Females, we don’t just build strong bodies.

We build strong minds, confidence, and emotional resilience.

Small Group Training isn’t only about workouts.
It’s about releasing stress, moving your body, and walking out feeling lighter, stronger, and more in control of your day.

This is why women keep coming back.

✔ Stress relief

✔ Strength training

✔ Supportive women-only environment

✔ Coaching that meets you where you are

If you’ve been carrying stress, frustration, or low energy…

movement might be exactly what you need.

👉 Come try Women’s Small Group Training in Hamilton and experience it for yourself.

DM STRONG or click the link in bio to get started.

03/30/2026

women’s fitness! 🔥 7 seconds faster.

🔥 1 stronger mindset.

🔥 A whole team cheering her on.

In Women’s Small Group Training, she shaved 7 seconds off her 800m row 🚣‍♀️💪

And honestly… this is why women’s-only training works.

Because it’s not just about fitness.

✨ It’s confidence

✨ Support

✨ Accountability

✨ Women lifting women up

Positive peer pressure for results!

Just encouragement that helps you do things you once thought you couldn’t.

We celebrate EVERY win here — big or small 🥳

Because those small wins?

They turn into BIG life changes.

👇 Tell me below:

What’s a win you’re proud of this week?

03/29/2026

Meal prep doesn’t have to be perfect.

Here’s my lazy-smart meal prep system 👇

✔️ 3 veggies (pickled carrots, corn, peas + edamame!)

✔️ Two Proteins: hard boiled eggs + ground chicken

✔️ One healthy starch → sweet potatoes

Now you could have:• tacos 🌮 • stuffed sweet potatoes 🍠 • breakfast hash• egg 🥚 salad• quick snacks

Simple food = consistency.

Save this for the week you don’t feel motivated ❤️

There are lots of gluten-free, dairy free and healthy fitness recipes in my book, Trina’s Kitchen: Healthy Food Made Easy.

Strong is the New Skinny.

03/26/2026

She started with “No, I can’t do that.”

Then the Small Group Fit4Females®️ team encouraged her.

She tried.

And look at her now 💪

This is the power of women’s small group training.

✔ Support

✔ Positive peer pressure

✔ Safe coaching

✔ Real confidence building

With the right coaching and community, you do more than you thought possible — safely.

👉 Ready to feel stronger?

Join my Small Group Training and train with women who lift each other up

03/25/2026

🥪Here’s how a boost iron with a simple sandwich 🥪 recipe.

Low iron doesn’t mean complicated meals.

This is what I’m focusing on right now after my bloodwork came back low. 👇

✔️ Hummus (plant iron)

✔️ Turkey (heme iron- easy-to-absorb iron)

✔️ Pumpkin seeds (small but powerful)

✔️ Lemon + peppers (helps absorption BIG time. Contains vitamin C)

✔️ Greens 🥬 including arugula and spinach.

Simple tweaks → better results.

There are lots of recipes in my book 📕 Trina’s Kitchen: Healthy Food Made Easy.

Follow for more real-life, doable nutrition 💛

What do you need to hear most? NEW HERE? Start here 👇I’m so glad you found me 🤍I’m Trina — Founder of Fit4Females®️, Aut...
03/21/2026

What do you need to hear most?

NEW HERE? Start here 👇

I’m so glad you found me 🤍

I’m Trina — Founder of Fit4Females®️, Author, Coach, and your no-BS guide to feeling strong, confident, and like yourself again.

If you’re tired of starting over…

If you want simple, sustainable fitness + nutrition…

If you’re ready for real support (not extremes)…

You’re in the right place.

👉 Swipe through to learn:

✔️ My story
✔️ What I believe
✔️ How I can help you
✔️ Where to start

Then comment START and I’ll point you in the right direction 💬

03/21/2026

Strong is the new skinny ❤️

This isn’t about being smaller.

It’s about being stronger… physically AND mentally.

Today, I’m holding a plank on the BOSU with a 25lb plate on my back — not to impress you…

…but to remind you what your body is capable of when you stop chasing skinny and start building strength.

Because here’s the truth 👇

✨ Strong bodies burn out less

✨ Strong minds quit less

✨ Strong women show up differently in their lives

And THAT is the goal.

We’re not here to shrink.

We’re here to rise.

If you’re ready to feel powerful in your body again…

I’ve got you.

Drop a ❤️ if you’re choosing STRONG over skinny!

Address

2751 Barton Street East
Hamilton, ON
L8E 2J8

Opening Hours

Monday 6:15am - 5pm
Tuesday 9am - 3pm
Wednesday 6:15am - 3pm
Thursday 6:15am - 3pm
Friday 9am - 2pm
Saturday 8:30am - 10am
Sunday 9am - 10am

Telephone

+19053791066

Website

Alerts

Be the first to know and let us send you an email when Fit4Females - Stroller Fitness, Cardio Booty Camp and More posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Shortcuts

Share

Category

Our Story

FREE STUFF at www.Fit4Females.com Home of #2016 #1 Fitness Instructor Specialist in Canada and #1 in Hamilton, Trina Medves Fitness Solutions 4 Every Woman including Women's Only Fitness Programs, Stroller Fitness, Online Programs, Post Natal Fitness, Nutrition, Coaching and Healthy Living. PROGRAMS IN PERSON: Stroller Fitness / Mom and Baby, Women's Only Boot Camp, HIIT and Tabata Boot Camp http://www.fit4females.com/programs/ PROGRAMS ONLINE ONLY: Online Train with Trina, 28 Day Shape Up Online Program https://www.fit4females.com/online-programs/ 27X Award Winning including BEST and #1: Fitness Instructor Specialist in Canada Women's Only Fitness Club Weight Control Services Boot Camp Stroller Fitness HIIT Camp Tabata Boot Camp Online Programs 28 Day Shape Up