Back in Shape

The Back in Shape program is designed for moms who recently gave birth. However, any woman can sign up even months after giving birth if they want to take their postpartum recovery to a new level and regain the pre-pregnancy strength and weight. The program is suitable both for vaginal birth (12 weeks duration) and C-section (14 weeks duration due to a longer basic recovery phase). Depending where you are in your postnatal journey, the program can be adapted accordingly (e.g. start with the workouts earlier if you feel ready). The program includes:

✔ 10+ educational videos to teach you the key facts about training safely and effectively after having a baby (e.g. the role of exercise the first 6 weeks after giving birth, C-section especial information, combining breastfeeding and exercise)

✔ Planned app-based training from Week 0 after giving birth, no need to wait as the program is created to fit the needs of moms who just had a baby 

✔ Pelvic floor and abdominal exercises especifically for postpartum, helping to reduce the risk of urinary incontinence or diastasis recti, and helping women regain the "flat belly"

✔ Special exercises and massages for C-section recovery to recover the full flexibility in the scar area

✔ 3 full-body functional workouts per week (with 200+ exercises!) focused on strength training, conditioning and endurance, that increase in intensity over time so that you are ready to restart your normal workout routine after the end of the program. One of the weekly workouts is follow-along "live" with Amparo and two full-body exercise-based workouts

✔ Safe, effective and authentic workouts adapted to every single week of your postpartum journey: all workouts were filmed during Amparo's post-pregnancy weeks, you will see the belly getting smaller over time

✔ Direct chat access in the fitnow app to Amparo, prenatal and postnatal fitness expert

✔ ... and more app features, such as connecting your fitness tracker, tracking your weight development, or entering different activities (e.g. swimming)

✔ Swiss-insurance recognized: the 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). If you are not living in Switzerland, this is dependent on the country you live it, your insurance and your policy. 

✔ After having purchased your program(s) on fitnow.ch, you will receive an email confirming your purchase

✔ Within the next 24 hours you will receive an invitation email with a download link to my customized fitnow app

✔ Download the app

✔ Open the app and add your personal details, fill out the health questionnaire and tick the liability waiver

✔ Once Amparo, our postnatal expert, has reviewed the information of your health questionnaire (e.g. which pregnancy week you are at, what type of birth you had), the program will be activated and personalized to meet your needs. You will be notified with an in-app message that you are ready to go

✔ Start working out!

Please note that all my 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. 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. Getting the permission from your doctor is a requirement before engaging in these workouts.

You will have access through the app during the duration of the program. Once the program is finished, you will no longer be able to access the app.

By signing up for the program you agree to the Terms of Service and the Release of liability.