Your realistic postpartum workout program

Set your goals and I will help you to achieve them. Let’s go, mama!

Is my postpartum workout program made for you?

This program is created for all moms who want to strive for motherhood with strength and confidence, and less discomfort and pain. Because let’s face it, motherhood is not easy and comes with lots of challenges not only physically but also mentally – it’s an ongoing battlefield!  Pregnancy and postpartum change your life! Your body goes through lots of changes during pregnancy and postpartum, so do your emotions and even your lifestyle.

Motherhood is a challenge to our physical and mental health, hence why it is so important for us to take care of ourselves. If I can be honest fitness has changed my life and made me become a better mom. Back in 2018 I felt so lost and alone, I was experiencing postpartum depression, experiencing leaking, and felt like failing to be a mom.

Fitness helped me come out of depression, it made me feel stronger and more confident. This is why I am so excited about this program, this program is created to support you not only physically but also mentally.


An ideal postpartum workout program for busy mums

If there is something I would change about my journey of motherhood it is to set my priorities better. I was putting everyone else’s needs in front of mine and took the toll. I was exhausted, overwhelmed, and depleted emotionally, mentally, and physically.

Life always keeps us busy, but fitness keeps us going. By taking care of ourselves, we are telling ourselves that we too are important, we too matter. Selfcare will reward us with feeling healthy and happy. And that is what I wish and hope for you! To receive the support so you too can be healthy and happy.

This is my story

Hi, I’m Lynn! I am a mom of one, a Women’s Health & Fitness Coach, and a Pregnancy & Postpartum Corrective Exercise Specialist.

After having my daughter, I could not recognize myself anymore.  I was dealing with Postpartum depression for over 1,5 years and was experiencing pelvic floor and core dysfunctions.

I’m Lynn Wira

I was very devastated but was not ready to give up. It felt hard for me to accept that this was motherhood.

Fitness helped me come out of my depression and made me believe that I could be confident, strong, healthy, and happy. I had to work hard to learn to love and connect to myself again.

My journey sets me on a mission to educate women about health & fitness, especially fitness during pregnancy, postpartum, and motherhood.

Why work with a postpartum trainer?

You are probably here because you feel disconnected from your body after having a baby. You want to start exercising again but are not sure where to start. Or you may already have started but your body is experiencing things that you have never experienced before having a baby. You feel like your body has given up on you and you don’t feel like you have control over your body.

I get it. I was there before being a postpartum trainer. After having a baby I was unaware of what I was doing to my body. I jumped into an exercise routine that made my symptoms worse.

I felt so strong but at the same time so weak. I could lift heavy weights but at the same time feel like I have no control over my body. It was very frustrating. I leaked whenever I jumped, sneezed, and coughed. I dreaded the time when my daughter asked me to jump on the trampoline with her at the playground because I knew somebody would pee all over the floor, and it wouldn’t be from my daughter. I was terrified and felt so angry with myself because all I wanted to do was to have a great time with my daughter and enjoy our time together, building memories. 

Despite the experiences, I refused to believe that this was motherhood. I refused to believe that this is normal and all part of being a mother. 

I am so happy that I did not give up on myself and now that I have gained so much knowledge and experience, nothing will stop me from studying further.

As your pregnancy and postpartum trainer and as a mom, I am here to tell you that pelvic floor and core dysfunctions should not be part of motherhood, pain and discomfort should not be part of being a mother. And all this should certainly not affect the quality of your life. You deserve to feel confident and strong no matter what you’re doing, no matter what stage of life you are in. 

It is time to change. It is time to take action and benefit yourself from a postpartum trainer. It is time to take back control over your body. Because you deserve to feel confident, strong, healthy & happy. 

The fact that you are here makes me so happy 😊 . You have made the first and the BIGGEST step already, making the decision that your health and happiness matter – because YOU matter! Now, we can work together to gain the strength and confidence that is already in you.

Welcome to your fitness journey! Welcome to motherhood! Welcome to the Healthy & Happy Mama!

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:


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



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?


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.


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. 


Get stronger with STRONG MAMABuild 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.


Benefits of having a personal trainer

I will be there for you


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!


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. 


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


  • 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.
    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.
    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!”
    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!”
    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!
    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!
    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.