Redefine Your Fitness, Embrace Your Motherhood

EXPLORE  MY PROGRAMS

Fitness programs designed by a certified Women’s Health & Fitness Coach, specializing in pregnancy and postpartum exercises to support your body, mind, and well-being.

Welcome to The Healthy & Happy Mama

Specializing in pregnancy and postpartum exercises, this program is designed for women navigating the incredible journey of motherhood. Whether preparing for pregnancy, recovering after childbirth, or simply trying to find balance, support is available every step of the way.

EXPLORE ALL PROGRAMS HERE

About Me

Hello, I’m Lynn Wira, a mother of one and a Women’s Health & Fitness Coach specializing in pregnancy & postpartum exercises.

As a certified fitness trainer with expertise in pregnancy and postpartum health, the mission is to empower women to embrace their bodies and cultivate confidence during this transformative time. This program recognizes the common health challenges many mothers face, such as diastasis recti and pelvic organ prolapse, which can significantly impact physical well-being and self-esteem.

I’m Lynn Wira

Understanding how to navigate fitness with these conditions is crucial. Tailored workouts focus on safely strengthening the core and pelvic floor, helping to promote healing and prevent further complications. Specific exercises are designed to address diastasis recti, encouraging proper alignment and muscle engagement, while also supporting the recovery of the pelvic floor to mitigate issues related to prolapse.

By combining this specialized knowledge with a deep understanding of the physical and emotional challenges faced by mothers, the approach fosters a supportive and encouraging environment. The goal is to create a space where women feel empowered to discuss their concerns, ask questions, and embark on their fitness journey with confidence, knowing they have the tools to manage their health effectively. Through education and personalized fitness plans, every woman can reclaim her strength and thrive in her motherhood journey.

 

Who do I coach as a postpartum fitness trainer?

My program is designed for women at every stage of their motherhood journey. Whether you’re a mom-to-be, newly postpartum, or a seasoned mother looking to regain your strength and well-being, this program is tailored to meet your specific needs.

Expecting Mothers:
For those preparing for birth, the focus is on maintaining strength, mobility, and a healthy body to support a smoother pregnancy and delivery. Exercises are designed to adapt as your body changes, keeping you active, strong, and energized throughout all trimesters.

New Mothers (Postpartum):
After childbirth, many women face physical challenges like diastasis recti, pelvic floor weakness, and overall body changes. This program helps guide you safely through postpartum recovery, focusing on core and pelvic floor rehabilitation, strength-building, and restoring your confidence.

Moms with Specific Conditions:
If you’re dealing with issues like diastasis recti, prolapse, or other common pregnancy and postpartum health concerns, the program offers safe and effective workouts specifically designed to support healing and recovery while improving strength and stability.

Busy Moms:
For mothers juggling busy schedules, there’s flexibility in training options. Whether at home or at the gym, the program provides efficient, time-saving workouts that fit into your lifestyle.

Every woman’s journey is unique, and this program is designed to meet you wherever you are, helping you regain your strength, improve your health, and feel empowered in your role as a mother.

Why work with a postpartum trainer?

Choosing to work with me means partnering with a fitness coach who truly understands the unique physical and emotional challenges that come with pregnancy, postpartum recovery, and motherhood. Here’s why working with me can make a difference in your fitness journey:

Specialized Expertise: 
As a certified women’s health and fitness trainer, I specialize in pregnancy and postpartum fitness, ensuring that each workout is safe and tailored to your body’s needs. From diastasis recti to pelvic floor recovery, I have the knowledge to guide you through these sensitive stages with care and expertise.

Holistic Approach to Wellness:
My programs go beyond physical fitness. I focus on overall well-being, addressing not just strength and flexibility, but emotional resilience and mental clarity as well. The goal is to help you feel balanced, confident, and empowered in both body and mind.

Personalized Fitness Plans:
Every woman’s journey is different, which is why I create custom fitness plans based on your unique needs, goals, and lifestyle. Whether you’re pregnant, newly postpartum, or years into motherhood, I’ll design a program that evolves with you and fits into your busy life.

Support and Encouragement:
I understand the demands of motherhood, and I’m here to provide more than just workouts—I offer support, motivation, and a sense of community. You’ll feel guided and encouraged every step of the way, ensuring you stay committed to your health and wellness goals.

Flexible Training Options:
Life as a mom is busy, so my programs are designed with flexibility in mind. Whether you prefer virtual training, at-home workouts, or in-person sessions, I’ll provide a fitness solution that works for you.

Working with me means receiving personalized, expert guidance in a supportive environment, helping you reclaim your strength, confidence, and overall well-being as you navigate the incredible journey of motherhood.

postpartum trainer help woman

Start working today with a post pregnancy personal trainer

I am ready to feel strong & confident

Work with a post pregnancy personal trainer and start your fitness journey after baby one step at the time from the comfort of your home. Check our online programs below:

CORE FIT

Reconnect with your body and build a strong core and pelvic floor foundation before jumping back into a regular exercise routine.

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STRONG MAMA

Build strength & stamina for motherhood with a total body workout that loves your core and pelvic floor. Are you ready to be your best version?

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Do you want to know how to get started with a postpartum fitness coach?

Let’s get stronger together! Step by step to a stronger YOU.

PROGRAM 1.

Build a strong foundation with CORE FIT – Your core and pelvic floor function is super important and has so much impact on your quality of life. Let’s build a strong foundation and learn how you can best support your body to heal diastasis recti, prolapse,  incontinence, and other discomforts. 

PROGRAM 2.

Get stronger with STRONG MAMA – Build up your strength and stamina with 30 minutes of total body workout. All exercises have been mindfully picked by a qualified postpartum fitness coach to continue to support your core & pelvic floor healing progress.

CONGRATS! YOU MADE IT TO A HEALTHY & HAPPY MAMA!

Benefits of having a personal trainer

I will be there for you

ACCOUNTABILITY

Let’s be honest, working out alone is hard. At first, we get excited and feel motivated, but life happens and sometimes we keep putting others’ needs first and neglect our own needs. I have been there. And I am here for you and working out with you. We are in this together. You can do it!

SUPPORT

Pregnancy, postpartum, and motherhood can be quite overwhelming. There can be a lot of misleading information on the internet. As a woman, a mom, and a personal trainer it is my mission to support you with scientific information alongside my personal and other experiences. 

PERSONALIZED

Everyone’s journey is unique. Getting a personalized program can be so beneficial as we will be working on your body’s specific situation and needs. Instead of working around it and avoiding certain exercises, why don’t work on it so we don’t have to avoid those exercises? 

What other women have experienced with a Postpartum fitness coach

Testimonials 

  • “When I met Lynn, I was looking for a sports activity where I can train in a small woman group with a skilled trainer. And I found it with Lynn.) I really like our workouts. It is always energetic, funny and positive. Sometimes I exercise at home. But usually I focus on the parts of my body which I like to do.  I like that with Lynn we work with all  this part and my body gets stronger. I went to Lynn several weeks ago and feel progress already. It is so cool. It is what I wanted. I feel that working out with Lynn brings closer me to my goals.”
    Irina
    Personal trainer client
  • “When I first met Lynn I was 68 kgs. I was feeling hopeless & insecure about my body and pretty much not comfortable in my own skin. So, when I started to exercise with her, I was motivated by her and she was determined that I could lose weight and be a healthier person. Then I went on my best exercise journey with her and lost 10 kg. Strength training exercises have never been so much easier with Lynn. She’s definitely a recommended personal trainer! professional, cheerful and supportive. I am lucky to have her as my PT. ”
    Silvia
    Personal trainer client
  • ““I will always be immensely grateful to Lynn for her professionalism, for how carefully she returned my body to excellent shape. At the beginning of our journey, I did not believe that the result would be so good. My body was weak and was completely unprepared for some exercises. But under Lynn’s coaching , day after day, I became stronger, more enduring! My body became beautiful and fit and my mood and state of mind became joyful and full of energy. Now playing sports is my daily practice!””
    Maria
    Personal trainer client
  • “God I love Variant! Im pretty particular about aesthetics and usually need to focus at the desk to get everything how I want, now it's just effortless. Can't imagine using anything else other than Variant from now on.”
    Maxime – example – testimonal
    Themeforest Customer
  • ““I’ve been trying to lose weight for a long time now, tried everything under the sun from diets, to gym, to fitness videos, you name it I have tried it. Last year I decided to work out with Lynn for my weight loss program and it makes me feel I found my fitness home. She is motivating, enthusiastic and knowledgeable about fitness stuff. I have been training with her for 6 months now and have gained significant strength in my arms, legs and abs (weight loss as bonus). I truly believe that working with Lynn will be one of my best investments for my health. Thank you Lynn for being an encouraging, supportive and fun trainer!””
    Sonia
    Personal trainer client
  • “Lynn is a trainer who makes sport your lifestyle. She is always inspiring and smiling. always empower me, but never give weights or exercises that can harm my body. She always follows the flow and the nood of the team. I try to miss class and it is always a breath of fresh air in the middle of the busy day! I always enjoy her program! It is so much fun! Highly recommended!”
    Kristina
    Personal trainer client
  • “Before I met Lynn I was doing exercises on my own but I was very inconsistent and could barely see the results. Now she has been my coach for over 6 months and I can say that she is absolutely awesome. I train with her 3 days a week and her workouts are not only effective but fun, as she always has a smile on her face and is full of bright energy that motivates me during the workouts. I recommend to any woman who wants to improve her physical condition to contact Lynn and I’m sure after oy one training you will love her as I do!”
    Maxime
    Personal trainer client

Frequently asked questions to a post partum personal trainer

  • What is the goal of this program?

    The healthy and happy mama is created to help educate and guide you about women’s physiology after having a baby and how to work with it rather than around it. This program is to help you build a strong and functional body, safely and progressively.

  • Are the exercises safe for diastasis and prolapse?

    YES! This program is created to give you the skill to build a strong core and pelvic floor foundation. At the same time, it is recommended to see a pelvic floor physical therapist if you are experiencing diastasis and prolapse. 

  • How soon can I exercise after having a baby?

     In general, you can start exercising again 6 weeks postpartum and after you have received a green light from your healthcare provider. However you can start with gentle breathing, core and pelvic floor strengthening exercises that will be covered in this program. 

  • How many days a week should I workout?

     Once you have a green light, it is recommended to workout 150 minutes per week, which is around  5 days a week, 30 minutes a day. For breathing, core and pelvic floor exercises can be done as many days as possible in a week. You can also include them as part of your warm up or cooling-down session. They only take 5 to 10 minutes.

  • What equipment do I need?

    For the CORE FIT program, you will be needing a yoga mat, resistant band mini loops, resistant band long loops or thera bands, mini pilates ball, or yoga blocks. In the STRONG MAMA program, you may need additional weight depending on the current fitness level. You can also go to the gym, but a good variety of weights at home is recommended. Don’t stress if you don’t have tho, here are great some ideas for substitution:

    • Resistance bands – towel
    • Yoga block / Pilates Ball – Small pillow
    • Dumbbells – Bottles filled up with water, rocks, etc.

  • Can I exercise when breastfeeding?

    YES! The exercises are safe. However keep in mind that your body may still be producing relaxin, which means you are more prone to injury. So be cautious about how you perform the workouts. Also, ensure that you are getting enough nutrition and drinking plenty of water so it does not affect your milk production. 

  • Are the workouts challenging?

    The workouts are created for you who are starting to get back to exercising postpartum. It will be beginner-friendly, however still will get your sweat and endorphins on. As you get stronger, the workouts will be a wee more challenging, just enough to get your body stronger each time. Don’t worry they all will be core and pelvic floor friendly.

F O L L O W   M E   O N   I N S T A G R A M  @THEHAPPYANDHEALTHYMAMA !

Redefine fitness and change the way you connect to your body. Stay strong and confident during and after pregnancy. Become a healthy & happy mama!

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