The Pregnant & Strong program is designed for future moms who would like to stay physically active during their pregnancies. Studies have shown that staying active until the end of your pregnancy has many advantages for mom and baby. With the Pregnant & Strong program you can: ✔ Train safely and effectively at every stage of your pregnancy with 500+ exercises and 10+ educational videos ✔ Choose the time and the place with app-based workouts for anytime & anywhere ✔ Fit the workouts in your busy schedule thanks to flexible and short sessions ✔ Chat over the app directly with Amparo, prenatal & posnatal personal trainer, anytime to answer your doubts or questions ✔ Start at your own time and decide flexibly with 2nd and 3rd trimester packages ✔ Keep track of your progress with a daily workout checklist ✔ Get your money back if you’re not satisfied with our 7-day money-back-guarantee

The Back in Shape program is designed for new moms. The program is built to be safe for right after giving birth (literally, you can start the day after!) or some weeks to months later, depending on your needs. The program for vaginal birth is made of 12 weeks of training. If you had a C-section, the program is 14 weeks long. Depending on your needs, the program can adapted to your postnatal journey. This is what you can expect from the Back in Shape program: ✔ Suitable for vaginal birth recovery and C-section recovery (12 weeks duration, C-section 14 weeks) ✔ Safe to start from Day 1 after giving birth ✔ Train safely and effectively with 200+ exercises and workouts adapted to your conditions after birth and 10+ educational videos ✔ Train anytime & anywhere with app-based workouts ✔ Fit the workouts in your busy schedule thanks to flexible and short sessions ✔ Recover the strength of your pelvic floor, your abdominal wall and your fitness condition after giving birth ✔ Feel strong & confident just 12 weeks after giving birth ✔ Chat over the app directly with Amparo, prenatal & posnatal personal trainer, anytime to answer your doubts or questions ✔ Keep track of your progress with a daily workout checklist ✔ Get your money back if you’re not satisfied with our 7-day money-back-guarantee If you live in Switzerland, Europe, the Back in Shape program / Rückbildungskurs is recognized by most of the insurance companies in Switzerland as part of the complementary insurance (Zusatzversicherung). The refund differs among insurances and is dependent on the conditions of your complementary insurance (Zusatzversicherung).

The Back in Shape program is accepted accross several countries & insurances as a "birth recovery program". However, conditions accross countries and insurances vary and, if any, the refund you might receive differs and is dependent on the conditions of your complementary insurance. If you live in Switzerland, most insurances cover a part of the costs for “Rückbildungskurse” (post-partum recovery course) and the fitnow “Back in Shape” is such a course. However, there are a few insurance companies (e.g. SWICA) that do not cover the costs since they only accept their own-approved courses. Until today, only very few of our Swiss-based customers did not receive any reimbursement. If you live outside of Switzerland, some insurances might reimburse some or all of the amount of the postnatal course. However, this depends on the country, insurance company and policy. In any case, an invoice can be issued to send to your insurarer - just request it via the App after signing up to your program.

Yes! In fact, in the first week of the program you will find one educational video explaining exactly this topic: all around training and breastfeeding. There are some tricks that will make it easier for you to handle the logistics as well as your comfort during training.

The post-pregnancy program has been created specifically and especially for moms who just gave birth, and no one else! That means, it is safe to start the program right after birth (literally) since it was designed to fit the needs then. However, the timing is not relevant and it is very personal. You can start right after birth (the first week only includes educational videos) or weeks/months after, even a year after if you need to re-build strength from zero. Our recommendation is that you join the program as soon as it feels right for you after giving birth, ideally before 6 months post-partum.

We use 2 small dumbbells for the workouts of approximately 2kg each (for some exercises). However, depending on your fitness level, you can use more or less weight. The good thing is, you do not really need dumbbells for your workouts, you can use bottles of water (you can re-fill them with sand or water) or even cans! There are several home-made options that you can use to complete the exercises. Here are some 2KG dumbbells I recommend: go to amazon. If you need more weight, you can find heavier dumbbells: 3KG or 5KG. Or even a set with several dumbbells. Ideally, you also have a training mat to make your exercise session more comfortable at home. The one in the link is ideal because it prevents slipping.

Yes, and it is important to be aware of them and discuss with your doctor or midwife. All fitnow programs and workouts are designed generally for expectant mothers and/or recent mothers. However, exercise programs have inherent risks, the degree of which depends on your individual health, condition and fitness. This is why it is important that you consult with your doctor or midwife to understand how the exercises of this program may affect you, your health and your baby. There are contraindications to exercise during pregnancy (e.g. placenta praevia, regular bleeding, shortened cervix, among others) and after childbirth (e.g. pain, heavy bleeding, high degree of diastasis recti, among others) that limit the exercises you can do, their intensity and type.

Both programs, Pregnant & Strong and Back in Shape, have a 7-day money-back guarantee. This ensures that, if you are not happy with the purchase or the program does not meet your expectations (and you let me know within 7 days), you will get the money back. You can also sign up for a trial workout before making a purchase to taste the type of training that is awaiting you.

It is just a one-time upfront payment.

To start working out, the process is really easy! Purchase your program so we can add you to the system as a customer and assign your program Download and install the app. You will receive the link to the app and steps to create your login after you have been added as a customer in the system. You will also need to complete a quick questionnaire to inform us of any medical issues or limitations for your training program. Login and start training! We will then be in touch over the Messenger function inside the app.

The fitnow app is really user friendly and integrates many more functionalities than just the program! You have access to all the exercises in a daily view or calendar view, you can track other information such as your weight development, daily steps, etc. and you have access to the private messenger to stay in touch with Amparo directly over the app. This instagram video might give you an idea of how the app looks like.

Not directly, only after you purchase the program you will receive a personal link to download and install the app. You will only the able to login and use your program after you have signed up & paid for the program of your choice.

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I have 15+ years of experience as a group fitness trainer, bootcamp trainer and personal trainer. I work both with men and women, and specialized in prenatal and postpartum training before becoming a mother myself several years ago. I have trained with pregnant and post-pregnant women for 10+ years. I have 2 kids myself, so I am also a sporty mom with a passion for sports & fitness. My certifications: Prenatal Fitness Specialist Postnatal Fitness Specialist Bootcamp Fuctional Trainer Group Fitness Instructor Fitness Nutrition Several Les Mills Trainer certifications (LM Bodypump, LM Bodycombat, LM Core)

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