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Dumbbells and Diapers 

Is the premier postpartum fitness class in the carson valley!! We are looking for 10-15 Women for our next session. If you've recently had a baby and want to safely get back into shape, this is it!

So what are you waiting for?

Why Dumbbells & Diapers?

✅Workouts are for ALL abilities

✅Feel better

✅Have more energy

✅Burn fat

✅Safely return to fitness postpartum

✅Learn to repair and strengthen your core/pelvic floor

✅Meet other moms interested in health & wellness

✅Feel stronger


FAQ

Can my child come to class?

Yes!  This is designed as a "Mommy and Me" class where your little one hangs out in a pack-n-play or lays on a playmat (anywhere they are safely contained). Older children are welcome as well, we have a lobby with a couch and Netflix.

Do I have to bring my child?

Craving a little dedicated Mom time? You can absolutely come solo.

Do I need CrossFit experience?

No experience needed! We will teach you everything you need to know to safely workout each class!

Can we go to regular CrossFit class?

After the session ends, you can signup for another session, or if you prefer to attend the regular CrossFit classes, you can do so after completing an abbreviated Prep Course. 

When is it safe to return to working out?

Ask your doctor for their specific recommendation, but the general guideline is 6 weeks postpartum.

I never worked out before/during pregnancy, is this still for me?

Even more reason to start now!  Our workouts are tailored to each mom.  We can make them easier or harder depending on your fitness level and where you are in your postpartum journey.

What do I do if my child is upset during class?

That's the beauty of an all-Moms class; we understand blowouts happen, children need to be fed, or held, or talked to. Tend to your little one and hop right back into the workout!

When are classes held?

Tuesday @ 10:30am

Thursday @ 10:30am

Saturday @ Noon

What if I can only make it to the Saturday class?

You are able to drop-in to our Saturday class

Dumbbells & Diapers class for $20.  Please email ahead of time.


Packages to Choose From

basic

$124.50

2 Payments

6 Weeks of Dumbbells & Diapers

3 Classes per Week

Different workouts each class

Tailored to all levels

Access to Facebook Group

Half session

$162

1 Payment

3 Weeks of Dumbbells & Diapers

3 Classes per Week

Different workouts each class

Tailored to all levels

Access to Facebook Group

This option is designed for those who are not yet cleared to workout at the beginning of a 6 week session or those with maternity leave ending mid session.

Option to attend:

Weeks 1-3

Weeks 4-6

*nutrition is a separate add-on

for half sessions

premium

$199.50

2 Payments

6 Weeks of Dumbbells & Diapers

3 Classes per Week

Different workouts each class

Tailored to all levels

Access to Facebook Group

+

Body Composition Scan

Personalized Nutrition Plan

Nutrition Accountability

1 Month of 1:1 Nutrition Coaching,

to include:

Initial Consultation and Health Assessment

Weekly Check-Ins

Food Log Reviews

4 Weeks of Custom Meal Plans

Get more information

(and if you want to sign up right now, you can do that too!)


Harmony

Pregnancy & Postpartum Coach a CrossFit Ampersand

 
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Hi I’m Coach Harmony. I’m almost two years postpartum with my son Judah. During and after pregnancy, everyone told me to just listen to my body. But that advice didn’t help me to scale appropriately or to heal well early postpartum. I've spent the past few years searching for better advice and learning so much! I've always had a passion for nutrition and fitness, but that has expanded to helping women of all athletic abilities through pregnancy and postpartum and their new stage of life! I’m certified as a Pregnancy & Postpartum Athleticism Coach and as a PN Level 1 Nutrition Coach.

Will you be our next success story?