Safe and effective workouts for pregnancy and post-pregnancy

Pregnant & Strong

  • Planned App training: access the on-demand workouts anytime, anywhere from my App. Including reminders to complete all exercises daily

  • 3 full-body workouts per week, focused on strength training and low/no impact cardio exercises 
    (from Week 13 to Week 40)

  • Adapted workouts to every single week of your pregnancy: all workouts were filmed during each week of my pregnancy to make the program authentic and show you that the exercises are safe and doable for each stage of your pregnancy journey

  • 500+ exercises, you will never get bored!

  • Core foundational exercises, with special focus on your transversus abdominis and pelvic floor muscles

  • Access to 10+ informative videos with everything you need to know to exercising while pregnant

Price for the whole program:

CHF 150.-

Back in Shape

  • Planned App training: access the on-demand workouts anytime, anywhere from my App. Including reminders to complete all exercises daily

  • 2 training phases to adapt to the needs of your body after childbirth and get you back in Shape
    • Regaining your basic strength (Weeks 1-5 for vaginal birth and Weeks 1-7 for C-Section): recharging short sessions to fit your baby-schedule and get some time for yourself. Focus is your pelvic floor and your abdominal wall. 
    • Getting back in shape (Weeks 6-12 for vaginal birth and Weeks 8-14 for C-section): continue with basic training and add 3 workouts per week that gradually increase in intensity. Focus is to progressively get you fitter and stronger, regain your body shape and fitness level.

  • 120+ exercises, you will never get bored

  • Core foundational exercises to correct diastasis recti and regain your abs, back and pelvic floor strength

  • Access to 10+ informative videos with everything you need to know to exercising after childbirth

Price for the whole program:

CHF 150.- 

What moms and moms-to-be say about my programs

Marie, Zurich

I've recently joined the pre-natal program with Amparo, I'm now in my third trimester, I was not the most active person pre-pregnancy, but I wanted to make sure I stayed somewhat active and manage weight gain throughout the pregnancy. The program is great to keep up with these goals, it's challenging but still feasible, the sessions duration is perfect to fit in my schedule, the app is easy to use, the explanations are very good, Amparo is reactive and supportive if you have any question. I can only recommend to any mom-to-be and I will definitely sign up for the post pregnancy program!

Julia, Basel

I am training with Amparo since the birth of my little boy. Due to the fact that I had a c-section she adapted my program slightly. The daily exercises are short and fit the tight timeschedule of a new mum :-) The app is very simple and easy to understand and use. You can contact Amparo via the chat function and ask her any questions, she will reply immediatly. I can totally recommend Amparo as a trainer, the app & the exercises!! 5 stars from my side :-)

Justine, Zurich

Thank you Amparo for your Back in Shape program! I feel great and the workouts suit life with a baby well! Your flexibility and willingness to adapt the programs to individually suit my needs is exactly what I needed :) Thank you! I recommend the programs to all new moms out there!

Martina, Zurich

I use the post pregnancy app. Amparo adapted the program to my personal situation after brief consultation with me. With breastfeeding and sleep deprivation, I had lost too much weight. The program helped me to rebuild my muscles and strength well. It is a very good guide where you always know what exercises you are allowed to do at each stage. Especially in the first weeks, when you are still a bit cautious, the program already has a few simple, very gentle exercises that strengthen you a bit. Of course, pelvic floor training is also integrated. After that, the training gradually gets a bit harder. Which I think is great. By the way: The videos of the exercises are great to watch while breastfeeding and to do afterwards while the baby is lying on the blanket and enjoying the demonstration.

Sabine, Munich

The Back in Shape program is very good! Thank you so much Amparo! Looking forward for the next weeks and trainings!

Why train with me during and after pregnancy?

  • Fully certified pre- and postnatal fitness specialist: I know what I'm doing. My workouts are adapted to the changes in your body during pregnancy and after childbirth
  • Real and authentic workouts suitable for pregnancy and new moms: both programs were filmed during my pregnancy and in the 12 weeks following the birth of my daughter
  • Access anytime, anywhere: all workouts, exclusive videos and many more features are available on the fitnow App 
  • One-time payment: pay once and get access to all materials and workouts for the pre- or postnatal program

Enjoy all the benefits of staying active
until the end of your pregnancy

Pregnancy is a time of radical hormonal, muscular and cardiovascular changes for women's bodies. Staying active until the end of your pregnancy is key to profit from all the benefits that sports bring to the baby and to ourselves: reduced risk of late pregnancy complications such as preeclampsia and gestational diabetes, regulate appropriate maternal weight gain and get back in shape quicker after the birth, prepare for labor, maintain mental health and emotional well-being during pregnancy and in the postpartum period, optimize fetal growth by increasing the functional capacity of the placenta in delivering nutrients to the baby, and much more!

Benefits of training during pregnancy

Stay fit, strong and confident through each trimester and until the very end of your pregnancy 

Strengthen your back muscles to ensure a good posture as your pregnancy progresses and avoid back pain

Control your weight gain, supporting a healthy pregnancy and allowing you to get back in shape faster after giving birth

Strengthen your transversus abdominis and your pelvic floor, both critical muscles for giving birth

Help your body and your mind prepare for a positive childbirth and labor experience

Benefits of training after giving birth

Get back in shape and get rid of extra pregnancy weight faster after giving birth 

Feel confident and proud of your progress, getting fitter as workouts gradually increase in intensity

Correct diastasis recti (separation of your ab muscles) to avoid further complications and help flatten your belly

Regain and increase your muscle tone after birth, improving your posture and strengthening your back muscles 

Strengthen your pelvic floor muscles to get rid of urinary incontinence or similar dysfunctions

Track your progress daily to stay active 
along your pregnancy and post-pregnancy journey

Track your progress daily to stay active 
along your pregnancy and post-pregnancy journey

Keep an eye on your schedule and progress with your personal calendar

Built-in-timer and video descriptions to get through the exercises easily

Built-in breaks in the workouts and preview of the next exercises

Dedicated exercises and tips for post-pregnancy with C-section