My Postpartum Fitness Journey: Getting Back to Strength
I weighed over 70kg after my delivery and felt totally lost. But I decided to show up for myself, one day at a time. This is my journey from postpartum exhaustion to finding my strength again.
A collage showing my transition from pregnancy to early motherhood. This journey was incredible and full of experiences. It taught me that new moms need to prioritize their own healing to come back stronger.
The mommy challenge: pregnant, with my newborn, and now. My body has changed so much, and I'm proud of every stage. It's a reminder of how magnificent our bodies are in creating and sustaining life.
A look back at my pregnancy journey through all three trimesters. I embraced this precious time by staying active, eating well, and completing my prenatal and postnatal coaching certification to better help other women.
People often ask how I reversed my postpartum weight. It was one day at a time, focusing on strength training, dedicating days to my core, eating in a small deficit, and staying active throughout the day.
I was told that raising a family means you have to forget about getting back in shape. I'm here to show that's not true. You can be a great mom and still make time for your own health and fitness.
This was me at the beginning of my journey. I had to say a big 'NO' to the habit of "Kal se pakka" (definitely from tomorrow). The first step is always deciding to start today.
This picture from 2019 was a real eye-opener for me. Accepting where I was was the first step in my journey towards a healthier lifestyle, built on new habits and self-empowerment.
A collage showing my transformation over the years. It's a reminder that if I can change, you can too. Fitness is about choosing better habits for yourself.
A look back two years ago. This transformation was the result of using my time to improve my lifestyle. It shows that belief in yourself is what creates real, lasting change.
A before and after look at my own journey. It's always about how you handle yourself and prioritize your wellbeing. To get somewhere new, you have to start from where you are.
About My Postpartum Comeback
You do not need to spend hours in a gym to reclaim your energy. My postpartum recovery was built on 30-minute superset routines and honest 'Ghar ka khana'—no keto, no exotic ingredients. I focused on core breathing and small, consistent steps, not intensity, to heal my body after delivery.
When I held my baby for the first time, I felt everything except 'fit'. I was 70.1 kg, sleep-deprived, and dealing with that classic 'new mom' fog. Everyone told me it would be hard to get back in shape, but I learned that the hardest part isn't the workout—it's the mental shift of choosing yourself.
My Approach to Postpartum Recovery
My coaching isn't about jumping into heavy lifting the moment you get a clearance. It is about sustainable, habit-based progress. Whether you are dealing with C-section recovery, PCOS, or just extreme fatigue, we start where you are.
- Movement for Life: I design routines that fit into a 30-40 minute window. If you have dumbbells, great. If not, we use bodyweight. The goal is consistency, not perfection.
- Nutrition Without Fads: We stick to Indian home staples—Roti, Rice, and Dal. No expensive superfoods or restrictive diets that you cannot maintain while caring for an infant.
- Accountability: If you feel like 'tumse na hopayega' (you can't do it), I am your partner. I check your forms via video audits and keep track of your daily habits like sleep and hydration.
What We Work On
We prioritize healing your core and rebuilding pelvic floor strength before adding intensity. My programs are designed to accommodate your actual life—messy house, toddler naps, and work calls included. We are not just training for a number on the scale; we are training to feel strong, capable, and like yourself again. Ready to start? Let's take the first step together.
Punam Prasad
I am Punam, a fitness coach and a mom who has walked this exact path. I don't believe in quick fixes or restrictive diets because I know how chaotic life gets with a little one. My focus is helping you build habits that last, not just training for a look.
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