Mark Sutphin, Marsha Wright, Jennifer Fost, Tammy Epperson, Amanda Simons, and Rebecca Davis
Mark Sutphin, Marsha Wright, Jennifer Fost, Tammy Epperson, Amanda Simons, and Rebecca Davis

The Frederick County office of Virginia Cooperative Extension is your local connection to Virginia's land-grant universities, Virginia Tech and Virginia State University.

Through educational programs based on research and developed with input from local stakeholders, we help the people of Frederick County improve their lives.

We provide education through programs in Agriculture and Natural Resources, Family and Consumer Sciences, 4-H Youth Development, and Community Viability.

107 N. Kent Street
2nd Floor
Winchester, VA 22601

Hours: 8:00 a.m. to 5:00 p.m.
Monday - Friday

Main Office: (540) 665-5699
Fax: (540) 722-8380
Contact Us

Frederick County
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Daytime Living Well with Diabetes

When: April 14, 21, 28, 2015

Where: McCoart Administration Center – Powell’s Creek Rooms A and B, 1 County Complex Court Prince William, VA 22192

Time: 10:00 a.m. - Noon

Registration Deadline: Friday, April 3, 2015

Other Information: Light lunch served at 11:30 A.M. as part of class.

Daytime Living Well with Diabetes Flyer and Registration (PDF | 333KB)


Does getting healthy seem like a daunting task?

Could you use a little structure? Maybe some encouragement?

LET’S DO THIS TOGETHER!  How?  By registering to be part of FitEx, an 8 week team-based health program designed to increase physical activity and improve eating habits.

Most Virginians want to stay fit, be physically active, and eat a more healthy diet, but have difficulty finding the time, energy, and motivation to get moving. FitEx, developed by Virginia Cooperative Extension, helps Virginians improve their exercise habits, diet, and overall quality of life in a fun and challenging way. Fit Ex encourages all participants to engage in at least 30 minutes of moderate physical activity such as brisk walking, running, yoga, or biking on five or more days of the week.

The program begins on March 15 and lasts until May 9. Registration opens March 1st, 2015. Although Fit Ex is not a competition, co-workers, friends, and family members join together in teams of six. Each team has a captain who helps the group set goals for its personal achievement.  Anyone age 5 and up who is willing and able to participate in an 8-week physical activity program may sign up for Fit Ex. The program also includes a nutrition component that promotes increased fruit and vegetable consumption. Over the previous two years, over 2,000 Fit Ex participants increased their physical activity by an average of 54 minutes per week and have eaten over 70,000 cups of fruits and vegetables per week - that’s 560,000 cups over the duration of the program!

There is a $2 fee per person. Teams in the Winchester City/Frederick, Clarke, Page, Warren and Shenandoah Counties that meet their goal will be placed in a drawing for several prizes.

Here’s How to be part of FitEx

Step 1: Find a team of 6 (could be friends, family, or coworkers), choose a captain and a team name.

Step 2: Set a goal for how many miles you will go as a team in 8 weeks. A “Mile” can also be 15 minute chunk of moderate physical activity.

Step 3: Captains register your team members (by email address) at Automated team member registration emails will be sent from the website.

Step 4: Sign-in to your FitEx page every day (or at minimum, once a week) and log the number of “miles” you’ve gone and the number of cups of fruits and vegetables you’ve eaten.  

Step 5: View the FitEx tracking charts to see how you are doing, watch your team work toward your goal, and compare your team to others across the state of Virginia!

If you are ready to sign up or have questions,  contact Rebecca Davis, or call at 540-665-5699.

FitX Flyer (PDF | 686KB)

Pest Management Guides Available


The 2015 version of Virginia Cooperative Extension's Pest Management Guides are now available on our website. The guides cover Field Crops, Home Grounds and Animals, and Horticultural and Forest Crops.