Postpartum Fitness & Recovery
Online
I help new moms regain strength and energy at home with safe, custom workouts and simple Indian meals, plus real support for every step of postpartum recovery.
Pricing Guide
12-Week Postpartum Transformation & Rehab
Assessment & Roadmap
- Discovery Call: Detailed video assessment covering delivery history (C-section or Natural), medical clearance, and lifestyle.
- Diastasis Recti Check: Guided instruction to measure abdominal gap width and depth with video verification by the coach.
- Goal Setting: Realistic targets for sustainable weight loss (approx. 0.5 to 1kg per week) based on hormonal health.
Diet & Nutrition
- Home-Cooked Focus: Diet charts built entirely around current household cooking (Roti, Sabzi, Dal, Rice) with no separate cooking required.
- Lactation Adjustments: Calorie and macro planning specifically for breastfeeding mothers to ensure milk supply remains stable.
- Hormonal Management: Dietary tweaks to support PCOD or Thyroid issues if present.
- Flexible Eating: Implementation of the 80:20 rule allowing for occasional treats without guilt.
Workout & Rehab Protocol
- Home Regimen: 20 to 40 minute workouts designed for home execution using minimal equipment like a yoga mat and dumbbells.
- Phase 1 (Core Repair): Focus on deep core activation to heal Diastasis Recti and strengthen the pelvic floor.
- Phase 2 (Strength): Gradual introduction of resistance training to rebuild muscle tone and metabolism.
- Video Form Correction: Coach reviews exercise videos sent by the client to correct posture and breathing techniques.
Support System
- 1:1 Access: Direct WhatsApp line for doubts and motivation.
- Weekly Check-ins: Review of measurements, weight, and photos every 7 days to adjust plans.
- Lifestyle Tracking: Monitoring of sleep hygiene and non-exercise activity levels.
1 Month Kickstart & Routine Setup
Planning & Strategy
- Onboarding Assessment: Evaluation of current recovery status and time availability.
- Flexible Scheduling: Creation of a routine that accommodates the baby's sleep cycles (e.g., 20-minute workout windows).
Nutrition & Diet
- Monthly Meal Plan: A structured eating guide focusing on protein intake using home-cooked Indian meals.
- Pantry Audit: Guidance on utilizing nutrient-dense options available in Indian kitchens (Ghee, Paneer, Soya).
Training & Education
- Movement Basics: Learning diaphragmatic breathing and core engagement to protect the body during lifts.
- Exercise Library: Access to video tutorials of safe, prescribed exercises.
- Safety Review: Analysis of workout videos to ensure form is safe before increasing intensity.
Accountability
- Daily Check-ins: Buddy-style support to build consistency.
- Weekly Review: Tracking water intake, step count, and plan compliance.
About Postpartum Fitness & Recovery
I know what it’s like when your body feels unrecognizable after having a baby, and everyone’s got advice but no one actually tells you how to start feeling strong again. I built this program for real moms like me, who want their energy back but also need to keep things simple.
What I Offer
- Workouts That Fit Your Life: I create custom routines you can do at home, even if your baby’s napping or you’ve just got 15 minutes. We focus big time on safe postpartum core workouts, especially if you’re dealing with Diastasis Recti. No gym, no stress.
- Nutrition, Simple and Real: Forget fancy diet foods. We stick to ghar ka khana (home food), teaching you how to eat for healing and energy. If you’re breastfeeding, vegetarian, or juggling thyroid/PCOD, I tweak the plan for you.
- Real Support: I’m with you for all the small questions—like how to breathe or recover between sets. Yeh koi nahi batata (nobody usually tells this), but I will. Regular check-ins, lots of encouragement, and zero judgement.
- Wins That Matter: Sure, you’ll see the inches drop, but the real win is when you can play with your kid without feeling wiped. That moment you realize your strength is coming back? Priceless.
Get your doctor’s go-ahead first—safety’s always first. If you’re ready to feel like yourself again, let’s do this together.
Meet your Expert
Ishita Chauhan
76 connects in last 3 months
My Story
Hey, I’m Ishita. Folks see me now and think it was easy, but I started at 90kg, stuck and frustrated. Obesity runs in my family, so I had to break the cycle. Five years of showing up, even on days I wanted to quit. No magic, just hard work. I’m a mom, a wife, a daughter-in-law – juggling life like everyone else. Fitness isn’t punishment, it’s my privilege. I want my daughter to see strength, not just a slim figure.
My Work
1:1 Fitness Coaching – Online - I help with fat loss, postpartum recovery, strength, or just getting healthier. We work together, even if you’re far.
Eat Smart, Not Less - No crash diets! I plan simple Indian food diets – roti, sabzi, dal, rice – balanced for your goals.
Consistency Beats Perfection - You don’t have to be extreme. I’ll cheer you on, even if you stumble. Just keep going.
Fitness for Busy Women - New moms, teachers, working women – I get your struggle. We’ll make it work with online fitness for busy moms.
Mindset and Confidence - It’s not just weight loss. I help you get stronger in body and mind. Mindset transformation fitness is the real win.
