JOIN THE MY MUMMY FIRST PROGRAM

Get unlimited access to our comprehensive program today

WHAT YOU WILL GET

At My Mummy First, we look after you first through physical exercise, nutritious meal plan, and self-care support. We focus on you so that you can focus on your baby without worrying about anything else.  We have taken the guesswork out and designed this program to be super easy for you to follow.

 

When you sign up to our online program you will get access to the following:

A WELLNESS PROGRAM FOR ALL MUMS

Welcome to the My Mummy First wellness program! I call my program wellness because it’s a self-care program that will make you feel ‘well’ physically, nutritionally, and mentally.  This program is not an exercise program, or a weight loss diet program, or a self-help program – it is a program that combines all of these elements.  Although, when you really embrace the My Mummy First program’s underlying concept of long-term self-care you tend to:

  • Enjoy exercise, because it makes you feel stronger

  • Move your body more, because the movement energizes you

  • Lose weight, because you’re moving more, eating better, and more in tune with your body’s hunger and fullness level

  • Recognize that your self-care is also important and necessary for your family’s wellbeing

It is the holistic combination of fitness, nutrition and self-care support that will enable you to make a lasting change.  Motherhood is a life changing event – Your shape, your life, and even your outlook in life will never be the same, but it’s not to say that it cannot be better! I will help you succeed whether your goal is to lose weight, develop strength, or become even stronger postpartum!  

WHAT TO EXPECT IN THE PROGRAM

My program is broken down into 3 main components: Fitness, Nutrition and Self-care Support.

1. Fitness:

Workout Videos

In this program, you will have access on a variety of diastasis recti-safe workout videos such as barre, resistance and cardio programs designed with your fitness level, postpartum recovery readiness and preference in mind. 

You can use the fitness level: Beginner, Intermediate, and Advanced as a guide based on how you feel on a particular day as well. Our energy level is different day to day, it may be lower on the day you didn’t get enough sleep or feel more stressed out, and higher on the day you’re feeling strong and recharged. So you might typically choose an Intermediate program but on the day you’re not up for it opt for a Beginner program.

Daily Movement

I want to encourage you to move and live a more active lifestyle as well.  You may only have time for 30 minutes to 1 hour of exercise a day, but it’s the movement in the remaining hours of the day that will make the biggest difference to your health and your waistline in the long run. 

2. Nutrition:

Yummy healthy recipes

You are what you eat! I found this to be very true.  Apart from the main benefits of having full control over what you eat, as you determine what goes into your meals, cooking your own meal is also a part of an educational process.  It allows you to:

    • Learn how to cook yummy healthy meals, something you can continue to do long after you complete the My Mummy First program.
    • Learn about food portions that satisfy you, which you can also apply to when you eat out.

3. Self-Care Support:

Mindset videos

Change the mind and the body will follow. Your mind is a powerful engine that can help or hinder you in your journey to ‘wellness’.  Here you will find a series of videos that will help you understand the thought patterns that have been holding you back and shift your mindset to embrace positive long-term changes.

Practical advice from the experts

I’ve enlisted other experts in their field’s to answer mum’s common burning problems from why you’re stuck in the diet-cycle, why you cannot stick to exercise, why you always lose motivation, how to get rid of postpartum problems like incontinence, mummy-tummy, and pelvic pain, and more.

Some of the high impact exercises I would advice pregnant mums and recent postpartum mums to avoid especially in the first 8 weeks after birth. I can tell you that I did them all during my pregnancy and within the first 5 weeks of my first birth. I was feeling great, had a lot of energy, and luckily regained strength quickly. However, knowing what I know now I wish I had not done them and had given my body a longer postpartum recovery it deserved.  The cost benefit just doesn’t seem to be worth it. You core and pelvic floor are put through immense pressure and changes during pregnancy. They are weak, stretched out and not as well supported immediately after birth. So, doing too much too quickly can do more damage than good.  It could lead to problems like incontinence or pelvic organs prolapse 20-30 years down the line. Opt for lighter cardio and resistance exercises like walking, swimming, pilates, body weight training, and your body will thank you.
.
If you want to find out more I’ll be hosting a 90 min Core Strength Training for Mums workshop on Sat 14 Mar 11am. Click link in my profile to book.
.
การออกกำลังกายแบบมีแรงกระแทง เป็นการออกกำลังที่เกลอยากแนะนำให้คุณแม่ที่ท้องอยู่และคุณแม่หลังคลอดหลีกเลี่ยง โดยเฉพาะช่วงพักฟื้น 8 อาทิตย์หลังคลอด
เกลบอกได้เลยว่าท้องแรกเกลทำทุกอย่างในวีดีโอระหว่างท้อง และภายใน 5 อาทิตย์หลังคลอด ส่วนตัวรู้สึกว่า ก็เราทำได้ แล้วก็รู้สึกแข็งแรงดีหลังคลอด แต่พอรู้สิ่งที่รู้ตอนนี้ คิดกลับไปว่าไม่น่าทำมันเลย น่าจะให้เวลาร่างกายเราพักฟื้นมากกว่านี้ เพราะกล้ามเนื้อแกนลำตัวและอุ้งเชิงกร้านของเราต้องรับความกดดัน จากการถูกยืดออกและความดันในช่องท้องที่เปลี่ยนไปมากมายระหว่างท้อง จึงทำให้กล้ามเนื้อทั้งสองไม่แข็งแรง และไม่ได้การรองรับที่ดีเหมือนเดิม ในการที่เรากลับมาออกกำลังกายแบบแรงกระแทกเร็วเกินไปและในระดับที่เยอะเกินไปหลังคลอด ก็เหมือนเราเพิ่มความกดดันให้กล้ามเนื้อที่ไม่แข็งแรงเป็นทุนอยู่แล้วเข้าไปอีก กลับกลายเป็นส่งผลร้ายมากกว่าผลดี สิ่งที่สามารถตามมาก็คืออาการกลั้นการขับถ่ายไม่อยู่ หรือภาวะอวัยวะอุ้งเชิงกรานหย่อน 20-30 ปีให้หลัง ช่วงท้องหรือพักฟื้นแนะนำให้ทำ cardio หรือ ออกกำลังแบบแรงต้านแบบเบาๆ เช่น การเดิน การว่ายน้ำ พิลาติส หรือ ออกกำลังแบบแรงต้านที่ใช้น้ำหนักตัวเราเป็นหลักดีกว่า ร่างกายเราจะขอบคุณเราทีหลัง
Some of the high impact exercises I would advice pregnant mums and recent postpartum mums to avoid especially in the first 8 weeks after birth. I can tell you that I did them all during my pregnancy and within the first 5 weeks of my first birth. I was feeling great, had a lot of energy, and luckily regained strength quickly. However, knowing what I know now I wish I had not done them and had given my body a longer postpartum recovery it deserved. The cost benefit just doesn’t seem to be worth it. You core and pelvic floor are put through immense pressure and changes during pregnancy. They are weak, stretched out and not as well supported immediately after birth. So, doing too much too quickly can do more damage than good. It could lead to problems like incontinence or pelvic organs prolapse 20-30 years down the line. Opt for lighter cardio and resistance exercises like walking, swimming, pilates, body weight training, and your body will thank you. . If you want to find out more I’ll be hosting a 90 min Core Strength Training for Mums workshop on Sat 14 Mar 11am. Click link in my profile to book. . การออกกำลังกายแบบมีแรงกระแทง เป็นการออกกำลังที่เกลอยากแนะนำให้คุณแม่ที่ท้องอยู่และคุณแม่หลังคลอดหลีกเลี่ยง โดยเฉพาะช่วงพักฟื้น 8 อาทิตย์หลังคลอด เกลบอกได้เลยว่าท้องแรกเกลทำทุกอย่างในวีดีโอระหว่างท้อง และภายใน 5 อาทิตย์หลังคลอด ส่วนตัวรู้สึกว่า ก็เราทำได้ แล้วก็รู้สึกแข็งแรงดีหลังคลอด แต่พอรู้สิ่งที่รู้ตอนนี้ คิดกลับไปว่าไม่น่าทำมันเลย น่าจะให้เวลาร่างกายเราพักฟื้นมากกว่านี้ เพราะกล้ามเนื้อแกนลำตัวและอุ้งเชิงกร้านของเราต้องรับความกดดัน จากการถูกยืดออกและความดันในช่องท้องที่เปลี่ยนไปมากมายระหว่างท้อง จึงทำให้กล้ามเนื้อทั้งสองไม่แข็งแรง และไม่ได้การรองรับที่ดีเหมือนเดิม ในการที่เรากลับมาออกกำลังกายแบบแรงกระแทกเร็วเกินไปและในระดับที่เยอะเกินไปหลังคลอด ก็เหมือนเราเพิ่มความกดดันให้กล้ามเนื้อที่ไม่แข็งแรงเป็นทุนอยู่แล้วเข้าไปอีก กลับกลายเป็นส่งผลร้ายมากกว่าผลดี สิ่งที่สามารถตามมาก็คืออาการกลั้นการขับถ่ายไม่อยู่ หรือภาวะอวัยวะอุ้งเชิงกรานหย่อน 20-30 ปีให้หลัง ช่วงท้องหรือพักฟื้นแนะนำให้ทำ cardio หรือ ออกกำลังแบบแรงต้านแบบเบาๆ เช่น การเดิน การว่ายน้ำ พิลาติส หรือ ออกกำลังแบบแรงต้านที่ใช้น้ำหนักตัวเราเป็นหลักดีกว่า ร่างกายเราจะขอบคุณเราทีหลัง
When I first found out that I have Diastasis-Recti back in 2017, I can explain my feelings in 3 words:
.
1. Disappointment: I’ve been fit before and throughout my entire pregnancy.  I thought I have a strong ‘core’, how could this have happened to me?
2. Blame: Majority of women experienced Diastasis by their 3rd trimester, and in most women the muscles return to their position once the baby is born.  However, in about 40% of women the muscles remained separated 6 month postpartum, how come there are so little knowledge exchange or warnings about this dysfunction?
3. Paranoid: I was very worried about all exercises, extremely fearful that they could make my Diastasis worse.
.
Years have passed and I have learned a lot about how to live with my Diastasis Recti. Now, I would describe my attitude as cautious but grounded.  Here are a few things I want to share:
.
1. The image of a ‘strong core’ that comes to mind is a ripped 6-pack (the Rectus Abdominus muscles) that in reality has nothing to do with the health or strength of your real core. Just because you have a 6-pack doesn’t mean you’re Diastasis Recti safe or free. In fact, if you’ve been religiously doing plank, sit-ups, or crunches (me) while your core is weak then you’re more like to make your Diastasis worse. What many don’t know is that posture and breathing are key when it comes to restoring your core.
2.  Many people living with Diastasis don’t actually even know they have Diastasis.  I personally found out about mine when I was 10 month- postpartum. So few of us even know where or what is a pelvic floor, even though it’s one of the major players of our core! I would like to change this by sharing my own experience with other mums or mums to be, so that you won’t have to ask the same question I did “why didn’t anyone tell me about this before I got pregnant”. Because with the right preparation and awareness, you can maintain core function during pregnancy and postpartum.
.
⬇️ Continue below แปลไทย #diastasisrecti #exercise #postpartumbody #postpartumfitness .
📸: @jovo_jvnvc
When I first found out that I have Diastasis-Recti back in 2017, I can explain my feelings in 3 words: . 1. Disappointment: I’ve been fit before and throughout my entire pregnancy. I thought I have a strong ‘core’, how could this have happened to me? 2. Blame: Majority of women experienced Diastasis by their 3rd trimester, and in most women the muscles return to their position once the baby is born. However, in about 40% of women the muscles remained separated 6 month postpartum, how come there are so little knowledge exchange or warnings about this dysfunction? 3. Paranoid: I was very worried about all exercises, extremely fearful that they could make my Diastasis worse. . Years have passed and I have learned a lot about how to live with my Diastasis Recti. Now, I would describe my attitude as cautious but grounded. Here are a few things I want to share: . 1. The image of a ‘strong core’ that comes to mind is a ripped 6-pack (the Rectus Abdominus muscles) that in reality has nothing to do with the health or strength of your real core. Just because you have a 6-pack doesn’t mean you’re Diastasis Recti safe or free. In fact, if you’ve been religiously doing plank, sit-ups, or crunches (me) while your core is weak then you’re more like to make your Diastasis worse. What many don’t know is that posture and breathing are key when it comes to restoring your core. 2. Many people living with Diastasis don’t actually even know they have Diastasis. I personally found out about mine when I was 10 month- postpartum. So few of us even know where or what is a pelvic floor, even though it’s one of the major players of our core! I would like to change this by sharing my own experience with other mums or mums to be, so that you won’t have to ask the same question I did “why didn’t anyone tell me about this before I got pregnant”. Because with the right preparation and awareness, you can maintain core function during pregnancy and postpartum. . ⬇️ Continue below แปลไทย #diastasisrecti #exercise #postpartumbody #postpartumfitness . 📸: @jovo_jvnvc
A friend of mine once asked me why I decided to call my page “My Mummy First”, I explained to her that because I believe that mum should take care of herself first before the rest of the family.
.
She turned to me and said, “Isn’t that selfish?”
.
Is it?
.
As mums in our culture, we’re conditioned to be selfless. To put everyone else’s needs before our own. Because that’s what mums do. But when we allow ourselves to be completely sucked dry, not only do we become a less happy, but we also become more resentful. Less happy because we feel drained and exhausted like a cup half-empty.  Resentful because even though you want to be “selfless”, you still desperately need a little time out, so you feel “forced” to give from your already half-empty cup.
.
I believe that we cannot adequately care for others if we do not care for ourselves first, because we cannot give from an empty cup. To me, the distinction between selflessness and self-care is not black and white.  We can divide our time to do both. We spend 1-hr on ourselves, the remaining 23 hours we can still be good and devoted mums.  So, we can be a selfless mum and we can also be a mum who take care of herself.  We don’t need to exclusively choose one or the other.
.
Another benefit of taking care of ourselves is that we are setting a good role model for our children.  Our children will be taught from a young age that looking after themselves and making time for themselves are good things.  This is teaching by demonstration.  We don’t have to say anything, but our children will see and follow.  So, for me, self-care is not selfish. It is about self-respect and good role modelling. When you take the time to fill your cup, you can give happily, fully and willingly to your family.
.
⬇️แปลไทยในคอมเม้น
.
📸: @jovo_jvnvc .
#selfcareisnotselfish #selfcare #fillyourcupfirst
A friend of mine once asked me why I decided to call my page “My Mummy First”, I explained to her that because I believe that mum should take care of herself first before the rest of the family. . She turned to me and said, “Isn’t that selfish?” . Is it? . As mums in our culture, we’re conditioned to be selfless. To put everyone else’s needs before our own. Because that’s what mums do. But when we allow ourselves to be completely sucked dry, not only do we become a less happy, but we also become more resentful. Less happy because we feel drained and exhausted like a cup half-empty. Resentful because even though you want to be “selfless”, you still desperately need a little time out, so you feel “forced” to give from your already half-empty cup. . I believe that we cannot adequately care for others if we do not care for ourselves first, because we cannot give from an empty cup. To me, the distinction between selflessness and self-care is not black and white. We can divide our time to do both. We spend 1-hr on ourselves, the remaining 23 hours we can still be good and devoted mums. So, we can be a selfless mum and we can also be a mum who take care of herself. We don’t need to exclusively choose one or the other. . Another benefit of taking care of ourselves is that we are setting a good role model for our children. Our children will be taught from a young age that looking after themselves and making time for themselves are good things. This is teaching by demonstration. We don’t have to say anything, but our children will see and follow. So, for me, self-care is not selfish. It is about self-respect and good role modelling. When you take the time to fill your cup, you can give happily, fully and willingly to your family. . ⬇️แปลไทยในคอมเม้น . 📸: @jovo_jvnvc . #selfcareisnotselfish #selfcare #fillyourcupfirst