--- title: "Postpartum Fitness: A New Mom Workout Plan to Recover Strong - mytribe" description: "Feeling overwhelmed after childbirth? Get personalized Postpartum Fitness & Recovery Coaching. We focus on post-delivery weight loss, core rehabilitation, and mental well-being. Start your journey with an online fitness coach who understands. Book a free call!" canonical: https://mytribe.in/getfitwithpunam/postpartum-fitness-recovery-coaching last_updated: 2025-08-31 --- # Postpartum Fitness & Recovery Coaching in Bengaluru By [Punam Prasad](https://mytribe.in/getfitwithpunam) · I help new moms recover strength, heal core and pelvic floor, and build simple routines for real life with personalized online coaching that fits your schedule and needs. ## Locations Available online Also available online. ## Pricing guide (estimates) These are indicative prices based on provider's past work. Enquire now to find out final quote. ### 4-Week Postpartum Recovery & Rehab Focuses on Diastasis Recti repair and pelvic floor rehab combined with a sustainable home-cooked diet plan and weekly checks. Typically ₹2,500-3,500 per month (estimate) #### Core Recovery & Workout Plan * Digital assessment of Diastasis Recti and C-section recovery status. * Dedicated 4-week pelvic floor and core rehab plan including deep core breathing and tilt correction. * 20 to 30 minute home strength workouts requiring only a yoga mat and basic dumbbells. * Workouts delivered via app or PDF with recorded video demonstrations. #### Nutrition & Diet * Customized diet chart based on standard home groceries like Roti, Rice, and Dal. * Lactation friendly modifications to ensure milk supply is maintained during calorie deficit. * Specific water intake tracking to combat postpartum inflammation. #### Coaching Support * One 30 minute onboarding audio or video call to assess lifestyle and sleep schedule. * Weekly progress reviews via text or voice note to adjust plans based on recovery speed. * Ad-hoc WhatsApp support for queries and motivation. * Entry into the community group for peer support. ### 12-Week Strength & Core Transformation A 3-phase progressive program moving from rehab to active strength training, including hormone-balancing routines and bi-weekly photo reviews. Typically ₹6,500-8,000 per package (estimate) #### Progressive Physical Rehabilitation * Month 1: Connect & Heal phase focusing on core engagement and breathing. * Month 2: Stability & Mobility phase targeting bodyweight movements and posture correction. * Month 3: Strength & Sculpt phase introducing weights and progressive overload. * Specific routines designed to regulate insulin and reduce cortisol levels. * Rigorous tracking of abdominal gap closure over the 12 weeks. #### Advanced Nutrition & Lifestyle * Detailed macronutrient and protein guidance for vegetarians and non-vegetarians. * Strategies for bulk meal prepping to save time. * Inclusion of specific foods to improve gut health and reduce bloating. #### High-Touch Accountability * Bi-weekly deep dive reviews of progress photos and measurements. * Priority response time on WhatsApp for diet slip-ups or travel adjustments. * Access to hormone friendly workout guides and sleep management tips. * Focus on long-term habit building beyond the coaching period. ## About Postpartum Fitness & Recovery Coaching ### Real Talk for New Moms I know how it feels - juggling a newborn, zero sleep, and everyone telling you ‘tumse na hopayega’ (you can't do it). I’ve been there. I’m not about quick fixes or bouncing back overnight. For me, postpartum recovery is slow, steady, and totally personal. Forget comparison. We go at your pace. ### What We’ll Work On - **Core & Pelvic Floor First:** Gently rebuilding your core (especially if you had a C-section) with simple moves like breathing exercises and glute bridges. Diastasis recti healing is always part of the plan. - **Strength for Real Life:** We’ll set up postpartum strength routines that fit into mom-life. The goal: getting stronger, lifting your mood, and sleeping a little better. - **Nutrition Without Drama:** No cutting out rice or roti! It’s all about sustainable postpartum nutrition, eating enough to recover and support breastfeeding, while keeping things simple. - **Just You, No Judgement:** I’ve been through the exhaustion and the ups and downs. You get emotional support for new moms, not just fitness coaching. ### How It Works Everything is online, 1:1, and tailored for your recovery. You get a plan that fits your energy, your schedule, and your goals. No two moms get the same plan because everyone’s journey is different. ### Small Steps, Big Change Taking care of yourself isn’t selfish. Sab kuch karnese hoga (everything happens when you do it). I’m here to help you start, and keep going, one day at a time. ## Highlights Browse through Punam Prasad's best work. ### [Featured](https://mytribe.in/getfitwithpunam/postpartum-fitness-recovery-coaching/featured) - ![This is my own transformation. It wasn't about a quick fix; it was about reclaiming my strength and energy after becoming a mom. This journey is the reason I know I can help you with yours.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/04a3086a-14f5-46fb-8afe-9ce083ef4b11) - [Video: Building real strength is at the core of what I do. Here I am doing squats, a foundational move that helps you build the power you need for daily mom life, from lifting your baby to carrying groceries.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/47852f8d-9428-4077-8919-3aa771d0a035) - ![This is my 'why'. Being a strong, healthy, and happy mom for my son is what drives me every single day. I want to help you find your 'why' too.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/29ac86ee-334a-4936-b16d-c689af89a234) - ![Feeling confident and comfortable in your own skin is a journey, not a destination. My coaching is about helping you find that feeling of strength and self-love through sustainable fitness and nutrition.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/33200ff2-723f-47e1-acaa-18094a4c78f2) - [Video: My postpartum weight loss journey wasn't about 'bouncing back'. It was about taking small, consistent steps every day to rebuild my body safely and effectively.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/befcf8d7-72ae-43cc-8149-70004869bfb8) - [Video: My philosophy is simple: be kind to yourself. We'll work together to build habits that last, because I believe that yes, you absolutely can achieve your goals.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cd99b5e1-d4c0-425d-adff-fca7e3c7d1d1) - ![Your safety is my top priority. I am a certified Pregnancy and Postpartum Exercise Instructor, which means your fitness plan is built on a foundation of knowledge and expertise.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c7748268-81f4-4b5f-bb9b-2ee4c4c17d11) - [Video: Fitness is also about challenging yourself and celebrating new skills. It took many attempts, but finally mastering a headstand without support was a huge personal win and a reminder that consistency pays off.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/03fd01ce-50d4-416b-acd1-ad66f5896796) ### [My Postpartum Fitness Journey](https://mytribe.in/getfitwithpunam/postpartum-fitness-recovery-coaching/my-postpartum-fitness-journey) - ![A look back at my own transition from pregnancy to becoming a new mom. This journey is what inspired me to help other women navigate their own postpartum recovery.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f467920e-c586-4055-a02b-14c911f3b319) - [Video: From being pregnant, to holding my newborn, to where I am now. Every stage of motherhood is a challenge and a blessing, and our bodies are amazing for what they can do.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d9cdc7d7-4101-4614-a193-dfd9fc609f01) - [Video: A collage of my pregnancy journey. I embraced every change, knowing I was creating life. This experience gave me a deep appreciation for the female body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/558ae9df-81b9-4f7f-8030-eef6bd9246b4) - [Video: Celebrating our wedding anniversary and looking forward to the next chapter of our lives. Family is my foundation, and my fitness journey helps me be a better partner and mom.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cb9caf6c-03cb-4529-a754-a45e11e5e69e) - ![A look at my fitness journey through all three trimesters. Staying active during pregnancy, with my doctor's approval, was key to my recovery.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/46c63bc9-5c0d-4475-b720-3b93bd67a597) - [Video: From pregnancy to postpartum life, the journey is about trusting yourself and finding your own magic. It starts with small steps, like holding your baby and knowing you need to be strong for them.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d47a5963-ce53-4e71-afb5-e91e58cb23dc) - ![A snapshot from our anniversary trip. Being fit and healthy means I can fully enjoy these precious moments with my family without feeling tired or held back.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ef73d40a-2e04-4690-be77-bc9063d60410) - ![Family time is everything. My husband and I work as a team, which gives me the support I need to balance motherhood, work, and my own well-being.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d2933156-2ec0-4345-969e-410b9959a63b) - ![Another moment from our family trip. These are the memories I cherish, and having the energy to create them is a direct result of prioritizing my health.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9e4ba42e-7f2a-4690-a1ea-8155c1dc8560) - ![A candid family photo. Life is full of beautiful, simple moments like this.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/852516b9-8617-410e-9a94-7da19ef2a293) - ![My son's expressions are priceless. Being present and engaged with him is so important to me.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/32cfb92b-1cd3-40a9-994b-769e12bd5c2e) - ![A happy family selfie. These are the moments that remind me why I do what I do.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/723e37d3-1cf4-4179-9494-eaf7ea1652a7) - ![Another sweet family moment. My goal is to help other moms feel this energized and happy.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/84f0db05-b873-4e55-89aa-a527e4a6a984) - ![Making memories with my husband and son. These little, unplanned moments are often the best ones.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5db2c2ce-0277-488a-9956-3f706df779b8) - ![A family photo from a day out. Getting outside and being active together is one of our favorite things to do.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4aa24c58-9bdf-4bce-a3dc-45fad9712dbf) - ![My son is my little explorer. Keeping up with his energy requires me to be at my best, both physically and mentally.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/85089e82-e75e-4a5a-8055-7dc04868a754) - [Video: People often say that once you have a family, you can forget about fitness. I'm here to show you that's not true.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/73e8c82a-38dd-4e91-9941-583001979371) - ![Looking back at the past year and feeling hopeful for the future. Every day is a chance to move forward.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d548f20a-af48-4fde-8e39-3d9708482b49) - ![My husband and son, my everything. My support system is crucial to my success.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4642c289-87f1-4292-9d30-15616b428171) - ![A funny face from my little one. These moments of joy make all the hard work worth it.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c91d0afa-c821-4a22-b9c8-aa540b02874f) - ![A family portrait. We are a team, and we support each other in everything we do.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/08a66632-34bd-4677-afc6-b25a97d2916b) - ![Taking a short break for an outing. It's important to remember that fitness is about balance, not perfection.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/429ad63a-cb0d-4875-9a36-6348d134adce) - ![My son, my biggest plan and my greatest adventure. He is my motivation to be a better person every day.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0bacd267-7df0-49a6-93a9-6acca3e4a07c) - ![A hug from my son is the best way to induce happy hormones. It's a reminder of the love that fuels my life.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f3eee55e-fc9f-4a04-82bc-7fb440639ab3) - ![Being pain-free allows me to be more present and playful with my son. This is a huge benefit of consistent exercise.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ecec055b-2e4c-4e85-8717-33606f726347) - ![Having the energy to play more is one of the best rewards of a healthy lifestyle. I want every mom to experience this.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/82509512-7440-4619-ad8e-e0b69d8c1340) - [Video: Juggling gym time with playtime. It's all about prioritizing and planning to make time for what's important.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/dfd14280-c54e-4f9c-aefa-615a5584b7ac) - [Video: The moment I realized I was a mom, I knew I had to be the best version of myself for him. It's a journey of learning and growing together.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/550524b6-b1af-4e54-a45f-1e76329bd3fd) - [Video: Healthy parenting sometimes means handing your child over to their dad so you can have a little 'me time'. It's essential for your mental health.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a3b073f9-00eb-4445-a1f4-ab1ee359c13a) ### [Strength Training for Moms](https://mytribe.in/getfitwithpunam/postpartum-fitness-recovery-coaching/strength-training-for-moms) - [Video: Glute bridges are a fantastic exercise for rebuilding core and glute strength postpartum. Here I am demonstrating a variation with added weight to increase the challenge.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ac327d32-a698-406f-9a30-2e0b27c5d62b) - [Video: Some days are about getting back to basics. An incline push-up is a great modification to build upper body strength safely as you work towards a full push-up.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ed300e44-0b73-4f6a-a824-6d9161e579bc) - [Video: I'm not at the gym to chat; I'm there with a purpose. My workouts are efficient and effective, designed for busy moms who need to make every minute count.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/120c1774-d468-4cb2-9e64-2db59b18fabe) - [Video: The rule is simple: a little discipline for your own wellness goes a long way. Prioritizing physical strength helps you combat daily challenges.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f80b285a-031a-4a5e-bd19-331633fb209b) - [Video: You don't need to work out for hours to lose weight. It's about being focused and consistent. This is a process, not a quick fix.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/36d32509-90b5-4ad8-85a8-2105dbc8a346) - [Video: Sometimes you have to leave the mess at home to clear your head at the gym. My workout is my mental reset.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7e939ebc-00ab-4eee-8889-d28195da0710) - [Video: The gym is my sacred space. It's where I show up for myself, so I can be better for my clients and my family.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/564a1657-b84e-4522-a47b-3eed15883c78) - [Video: Regular exercise, whether it's lifting, walking, or yoga, is key to your physical and mental well-being. Find what you love and stick with it.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/67bd38e3-6f06-4824-87e0-2118d1d33491) - [Video: It's okay to ask for support. Taking care of a family is a team effort, and taking time for your fitness is part of that.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f420994c-1c86-45d2-bd34-0e69bdfec582) - [Video: After a while, I decided to give it a try. Getting back to pull-ups and feeling stronger than before is an amazing feeling.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f3bfd40a-b427-46d7-8b53-619dbab7fcc4) - [Video: Do it tired, do it broke, just do it. Don't compare your progress to others; focus on your own journey.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/96cae580-5585-457a-9d2e-0b2092e618d6) - [Video: Even with a busy toddler, I plan my day to make time for my workout. Hitting that 'feel good' factor is so important for my mindset.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1acd7d1c-7167-4341-9682-77f99c84fa2f) - [Video: You are the CEO of your own well-being. I strategically plan my diet and workouts to align with my goals, and I can teach you to do the same.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3506b787-866e-47f1-9ebf-b032a5a1bf92) - [Video: Strength training is like rehab for your body, especially after pregnancy. It protects your joints, improves posture, and even slows down aging.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9c31f2cc-6ccd-408a-8c0d-9d559812c477) - [Video: Sometimes your heart knows your strength better than your mind. After a year and a half postpartum, I was capable of getting back to advanced moves like headstands.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9fd632fa-c057-47d0-9b6e-c400e9d29f4b) - [Video: My purpose behind working out isn't just about looking good. It's about feeling strong and capable in my everyday life.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e30f1923-8e06-4220-a473-892c6f4af05c) - [Video: What's important in postpartum self-care? Prioritizing your mental health and celebrating small victories along the way.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ebf419d6-5621-44a6-8fcd-6d02648f0b44) - [Video: Talking to yourself to work on yourself is a luxury. I start my day with the basics, again and again, because that's what builds a strong foundation.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a4c141c7-18f5-469a-a1fc-177be0641f0f) - [Video: A big shoutout to all the strong women pushing forward even when it's tough. This deadlift is a symbol of that strength. You've got this.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c64b514e-9a06-46c1-8b3d-5bb90e306573) - [Video: Healing with rest is just as important as working out. After taking a break, I came back to my routine feeling stronger and more recovered.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cc46a9b3-3254-484a-884e-953a570e1e92) - [Video: On a lazy day, a quick full-body workout can make all the difference. Here are five simple exercises to get you moving when you lack motivation.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2bff40aa-e24b-451f-9558-6939444ff1b7) ### [Core & Pelvic Floor Recovery](https://mytribe.in/getfitwithpunam/postpartum-fitness-recovery-coaching/core-pelvic-floor-recovery) - [Video: Ignoring your core post-delivery can lead to back pain and instability. Here I am doing a cat-cow stretch, a gentle exercise to improve posture and reduce discomfort.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/598fd44a-346a-4903-ac37-23fef42ef14f) - [Video: The reverse plank with alternate leg marches is a great bodyweight exercise to strengthen your core, back, and glutes. It's perfect for rebuilding pelvic muscle strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/350a9654-2b89-47f3-83df-1cc9adafd9ab) - [Video: If you suffer from lower back pain, which is common for new moms, exercises like glute bridges and cat-camel stretches can provide significant relief by strengthening supporting muscles.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ae89a0fe-8d92-4bec-a9c3-83475ba7e66b) ### [Nutrition & Healthy Habits](https://mytribe.in/getfitwithpunam/postpartum-fitness-recovery-coaching/nutrition-healthy-habits) - [Video: Tried all the hacks and still stuck? Let's go back to what actually works: sustainable nutrition and consistent habits, not fad diets.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ea1b3169-fb83-4404-b34b-f93ae3d9205b) - [Video: Did you know that exercise has a huge impact on your hormonal health? It can boost endorphins, regulate insulin, and reduce stress, leading to better moods and easier fat loss.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c70309d5-b0c4-4161-9092-8895e087dcbe) - [Video: Seeing the number on the scale go down is a nice reward, but the real win is building a fit lifestyle that makes you feel strong physically, emotionally, and mentally.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b5d24a1a-4d2b-4a58-8e34-f4b3e617c0af) - ![Never underestimate the power of sleep. Getting enough good quality sleep is crucial for improving your mood, boosting your immune system, and enhancing your overall health.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f0677bfd-f9e5-466b-beea-25cdae38c6fc) - ![Practicing mindfulness, even for a few minutes a day, can dramatically reduce stress and increase your focus. Simple breathing exercises are a great place to start.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/198644cd-170c-435e-a9d9-7d63a4c75af7) - [Video: Here's how I manage to work out while traveling. It's about being active, hydrating, making smart food choices, and doing simple bodyweight exercises.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bd18ebbb-4f77-4e08-852f-023fc1e6456b) - [Video: Exercise is one of the best ways to deal with a bad mood. It triggers the release of endorphins, which are natural mood elevators.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/eda0fd90-3fe9-481e-a70c-d9318d2c166a) - [Video: How did I reverse my postpartum weight gain? I focused on strength training, dedicated time to my core, ate in a small calorie deficit, and stayed active throughout the day.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fcf9655e-38bc-440e-9985-0a5fc0c9a4b4) - ![If you're hesitant to start an exercise routine, just follow along. The benefits, from better mood to more energy, are too good to ignore.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9db98800-3a46-4a83-82da-5464d1706a1e) - ![A quick reminder of the importance of exercise. It helps control weight, prevents signs of aging, boosts confidence, and enables you to sleep better.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/93accd3a-33c3-4a9b-adc6-3f5507577590) - [Video: Understanding your menstrual cycle can help you tailor your workouts and nutrition for better results. Here's a quick guide on how your energy levels can change throughout the month.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5e3e85a2-c231-42d9-a28c-e83b019ab8ad) - [Video: Certain minerals are key for good sleep. A balanced diet rich in magnesium, calcium, and potassium can help support your body's natural sleep mechanisms.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/319b7f3e-318d-485a-a2a2-e2e822c98cb1) - ![Hair loss is a common concern for women, especially postpartum. It can be caused by hormonal fluctuations and nutrient deficiencies, both of which can be managed with the right lifestyle changes.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/aba33d4e-8d6f-41a2-9d83-ee45e36e9b66) - [Video: Gaining weight during pregnancy is not only normal, it's important for the healthy development of your baby. It supports the placenta, amniotic fluid, and your own body's preparation for breastfeeding.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a2bbe8ae-31ce-410a-8aee-541bfb9cd377) - [Video: It's important to understand the difference between healthy weight gain during pregnancy and unhealthy weight gain from a poor lifestyle. One supports life, the other can lead to health issues.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/87b3761c-9ddd-441c-98c1-89695945f2e8) - [Video: Being fit isn't just about weight loss. It's about having the physical and biological capacity to meet the demands of your daily life with energy and strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8b8d4e86-4d00-4650-b604-e76bfd27b5d7) ### [Meet Your Coach: My Life & Philosophy](https://mytribe.in/getfitwithpunam/postpartum-fitness-recovery-coaching/meet-your-coach-my-life-philosophy) - ![A quick summary of who I am. My journey from fashion designer to fitness coach was driven by my passion for helping women, especially new moms, feel strong and confident.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a2c84d78-4f91-4c29-be9e-6a7d5382d4a5) - ![Hello folks! Here's a lightning-fast intro to me. I'm here to support you with personalized guidance in nutrition and fitness.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e0215710-0e21-4d62-9c0e-3ab49071479a) - [Video: This is what real life looks like. It's messy and chaotic, but prioritizing my own physical and mental sanity helps me be a better mom.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6ca1ef8c-b312-482a-bb98-6f7088cde36f) - [Video: This is a reality check for anyone who says 'tumse na hopayega'. I'm here to prove that new moms can and should prioritize their own fitness and self-love.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/77898d54-1d78-4862-bf36-96db40be711a) - ![I say a big 'NO' to the habit of 'Kal se pakka' (definitely from tomorrow). The journey starts now, with one small step.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1cdd43ff-bab4-42df-8126-8b3932041f19) - ![Keeping track of my progress helps me stay accountable. As a coach and a new mom, I know how tough it can be, but self-help is the best help.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c55c4428-9c7d-44d3-90bc-41515e9108bc) - ![A simple photo, but a powerful reminder for my future self of how far I've come.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/858af298-e12f-4272-a738-cf053eef4a73) - ![I love this jacket! It's a reminder that you can still have your own style and be a mom. You don't have to lose yourself.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1ade38dc-11af-4433-ae46-31d823fa95d5) - ![Out and about with my little one. Being strong enough to carry him around without pain is a non-negotiable for me.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b67cc09a-69f1-4820-98e4-f42dcd159b06) - [Video: When the good news came, my plans changed completely. Life is about embracing these changes with an open heart and seizing the moment.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fe8667c2-b5e2-4698-95de-baa27940f6d0) - ![Celebrating Janmashtami with my little Krishna. Traditions and family celebrations are an important part of our lives.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/41966780-b6fb-4430-a419-ef3e7c274fdb) - [Video: I'm back! After taking time for my pregnancy and postpartum recovery, I'm ready to help new clients begin their own journeys.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/74661bd4-6fde-404e-b401-783eeae11070) - [Video: Is exercising during pregnancy risky? On the contrary, with a doctor's approval, it can be your savior, reducing discomfort and preparing you for delivery.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8c14869d-0410-4c43-8890-22d8d803223d) - [Video: Exercising during pregnancy is safe and beneficial for both mom and baby. It can lead to less discomfort, better mood, and even a leaner baby.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c11630ae-dc74-4ced-a0cb-f52489eb6b88) - ![Self-obsession isn't a bad thing when it means taking care of yourself. Prioritizing my well-being is always fun.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7ff41a4c-e205-432f-9439-5867a01679b0) - ![Another shot from my 'me time'. A little self-love and discipline go a long way.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1e30da2e-c455-44b1-95dd-fd73f23f298f) - ![Feeling good in my own skin. This is the confidence I want to help you find.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/94bb1134-0a7a-4120-b31e-af7405953b72) - ![A happy moment at home. My fitness journey allows me to have more of these.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e7223a74-8e83-453e-bf49-7724c0a093a4) - ![Taking a moment to pose and feel good. It's the little things that boost your confidence.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/50a73227-03a8-4526-8175-6c057f1d41db) - ![Another self-love snapshot. Remember to celebrate yourself along the way.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/aac9a0b9-86e4-4ef2-8339-9b00bab20440) - [Video: To all the people who ask why I gained weight: I had a healthy pregnancy. I'm back, and I'm ready to grind.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/01863529-accf-4d9e-9c73-9c6aa3a7e34c) - [Video: The countdown begins. This photo captures the excitement and anticipation of waiting for our baby to arrive.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5b4d0858-fb21-4577-a136-d1c101b5fb67) - [Video: People often ask what I'm busy with these days. I'm busy learning, growing, and becoming an expert in prenatal and postnatal fitness to better serve you.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/80efa8bf-b9f9-426a-8f82-e92868a839a2) ### [Client Success Story](https://mytribe.in/getfitwithpunam/postpartum-fitness-recovery-coaching/client-success-story) - ![I'm so proud of my client's incredible progress. She committed to the process, and her hard work paid off in a big way, showing that sustainable lifestyle changes lead to lasting results.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/08c33f5a-95ea-4ca1-95cb-09fd724527c7) ## Meet your expert [Punam Prasad](https://mytribe.in/getfitwithpunam) ### My story Hey, I'm Punam. Fitness coach, yes, but maa first! After my delivery, man, I was wiped out - brain fog, zero energy, no social life. My 'Apni MA ka Lal' keeps me on my toes, draining and charging me up daily. Life’s family, food, fitness, travel - all mixed up. Had to learn to put myself first, not easy, but worth it. Choosing myself every day changed everything. Now I help other women do the same. ### My work - **Women's Fitness & Nutrition**: Certified coach for weight loss, postpartum fitness, habit-based routines, and sustainable diet plans for moms. - **No Fads, Only Consistency**: Healthy rehna koi rocket science nahi hai - we stick to basics, no quick fixes, just steady progress. - **Support for Busy Women & New Moms**: I get #newmomstruggles. If you feel 'tumse na hopayega', I’ll be your accountability partner. - **Simple, Efficient Training**: We fix sleep, hydration, eating, movement. Train, smile, leave, repeat - no gym marathons needed. ## More services from Punam Prasad - [Personalized Fitness Coaching for Women](https://mytribe.in/getfitwithpunam/personalized-fitness-coaching-for-women) · ₹3,000-7,000 per month (estimate) - [Holistic Nutrition Coaching](https://mytribe.in/getfitwithpunam/holistic-nutrition-coaching) · ₹2,500-8,000 per month (estimate) ## Experts similar to Punam Prasad on mytribe - [Pre & Postnatal Fitness Coaching by Mrinalini Bakshi Sengupta](https://mytribe.in/fit.with.coach.m/pre-postnatal-fitness-coaching) · ₹2,500-6,000 per person per month (estimate) · Bengaluru - [Postpartum Fitness & Recovery Coaching by Aksshaye S Shetty](https://mytribe.in/aksshayesshetty/postpartum-fitness-recovery-coaching) · ₹2,500-8,000 per month (estimate) - [Postnatal Fitness & Recovery by Hamsikha](https://mytribe.in/yogahamsia/postnatal-fitness-recovery) · ₹350-1,200 per session (estimate) - [Holistic Postpartum Nutrition Coaching by Mama Be Fit](https://mytribe.in/mama.be.fit/holistic-postpartum-nutrition-coaching) · ₹2-15K per month (estimate) - [Pre and Post-Natal Fitness by Nisha Vijaykumar](https://mytribe.in/nisha_bodyedit/pre-and-post-natal-fitness) · ₹500-16K per consultation session / per month (unconfirmed) (estimate) · SHADOWS DANCE STUDIO (Anjanapura) - [Postnatal Recovery Yoga by Aparna Ajayan](https://mytribe.in/aparnaajayan/postnatal-recovery-yoga) · ₹5,000-9,000 per 6-week program (estimate) - [Postnatal Fitness Coaching by Supriya Kumari](https://mytribe.in/supriya_zin19/postnatal-fitness-coaching) · ₹250-700 per group session (estimate) · Zumba Classes by Zin Supriya - [Postpartum Fitness & Recovery Program by Bharti Goel](https://mytribe.in/herhealthcareathome/postpartum-fitness-recovery-program) · ₹2,000-8,000 per 6-week program (estimate) - [Women's Strength & Lifestyle Coaching by Parvathy Ranjive](https://mytribe.in/boldandstrongbyp/women-s-strength-lifestyle-coaching) · ₹8-20K per month (estimate) · Whitefield - [Prenatal and Postnatal Fitness Classes by Pujitha Shetty](https://mytribe.in/calmbirth.india/prenatal-and-postnatal-fitness-classes) · ₹350-1,200 per session (estimate) ## Book To book Punam Prasad, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%2C%20I'm%20looking%20for%20Postpartum%20Fitness%20%26%20Recovery%20Coaching%20by%20Punam%20Prasad.)