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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.

Apart from trying to stay healthy, as I mentioned yesterday the two additional things I’m trying to do during this time are staying connected and active. So, here are my strategies during this housebound period and how you can get involved too!).
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1. Maintaining my daily steps: I wear a fitness tracker and before I became so housebound, on a typical day I’m usually averaging about 12,000 steps per day. Since, I became so housebound, the steps dropped to 5,000. So, my goal is to still maintain 12,000 steps daily target by consciously moving more.
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2. Building in my exercise into a daily routine, and this is the part you can get involved! ▫️8:00 𝓪𝓶 Core and Back (6 mins): I usually do 3x2 min core exercise and 3x2 min back exercise. These are light exercises that help to re-strengthen my core and keep my back strong, so I don’t slump. Equipment: Resistance band and mat (optional). Every M-F.
▫️8:30 𝓪𝓶 Full Body Workout (20 mins): I’ll be leading a full body workout alternating between cardio and strength day. Equipment: Most thing you already have at home. Every M/W/F.
▫️12:00 𝓹𝓶 Barre exercise that combines pilates and ballet together with the lovely @casicarey (10 mins): Equipment: Resistance band + 2 x light dumbbells 1-2 kgs. If you don’t have dumbbells, you can substitute with 2 x 1-2 litre water bottles. Every Tue/Thu.
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This picture was taken from today’s Barre IG Live session with Casi today. Who says we need to do this alone! Join me and Casi on My Mummy First IG Live! I always love a group workout. We’re here to keep each other accountable! Tag your friends who also want to move more! Swipe left to see the schedule!
#MyMummyFirstIGLiveWorkout #SeparatedButNotAlone #NeverGymLess #homeworkout
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แปลไทยในคอมเม้น
Apart from trying to stay healthy, as I mentioned yesterday the two additional things I’m trying to do during this time are staying connected and active. So, here are my strategies during this housebound period and how you can get involved too!). . 1. Maintaining my daily steps: I wear a fitness tracker and before I became so housebound, on a typical day I’m usually averaging about 12,000 steps per day. Since, I became so housebound, the steps dropped to 5,000. So, my goal is to still maintain 12,000 steps daily target by consciously moving more. . 2. Building in my exercise into a daily routine, and this is the part you can get involved! ▫️8:00 𝓪𝓶 Core and Back (6 mins): I usually do 3x2 min core exercise and 3x2 min back exercise. These are light exercises that help to re-strengthen my core and keep my back strong, so I don’t slump. Equipment: Resistance band and mat (optional). Every M-F. ▫️8:30 𝓪𝓶 Full Body Workout (20 mins): I’ll be leading a full body workout alternating between cardio and strength day. Equipment: Most thing you already have at home. Every M/W/F. ▫️12:00 𝓹𝓶 Barre exercise that combines pilates and ballet together with the lovely @casicarey (10 mins): Equipment: Resistance band + 2 x light dumbbells 1-2 kgs. If you don’t have dumbbells, you can substitute with 2 x 1-2 litre water bottles. Every Tue/Thu. . This picture was taken from today’s Barre IG Live session with Casi today. Who says we need to do this alone! Join me and Casi on My Mummy First IG Live! I always love a group workout. We’re here to keep each other accountable! Tag your friends who also want to move more! Swipe left to see the schedule! #MyMummyFirstIGLiveWorkout #SeparatedButNotAlone #NeverGymLess #homeworkout . แปลไทยในคอมเม้น
By the rate we’re going, I don’t think Corovirus will get me but the social separation and the inactivity will! And I’m definitely not going to let that happen!
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I’m sure we’re overwhelmed by the world today, but I’m convinced that we can be #SeparatedButNotAlone and we’re #NeverGymLess. In light of this spirit, I’ve accepted a 5-min burpee challenge. Before this, I’ve only ever done a 1-min burpee challenge so thanks to @darrennnliu for pushing my limits! I was curious to see how many I can do. Aren’t you?!
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Compete with yourself. The goal is simply to see how many you can crank out in 5 mins. I got to 80. At 2:20 min in just cracks me up! Tag your mates who will enjoy this challenge. May we keep our spirits light and bright in this trying time.
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ตามแนวทางที่เรากำลังไปโคโรน่าคงไม่ได้แอ่มเกล แต่การขาดสังคมและการขยับเขยื่อนร่างกายนี่ซิ แต่เกลจะไม่ปล่อยให้มันเกิดขึ้นแน่นอน 
ตอนนี้ใครที่ดูข่าวล้วนแต่จะหมดกำลังใจ แต่เกลเชื่อว่า เราสามารถ #แยกกันอยู่อย่างไม่โดดเดี่ยว #ออกกำลังกายที่ไหนก็ได้ ด้วยเหตุผลนี้เกลเลยยอมรับคำท้าทำ Burpee 5 นาที ก่อนหน้านี้เคยทำแค่ 1 นาที ขอบคุณ สำหรับคำท้าให้เกลได้ลองหาขีดจำกัดตัวเอง สงสัยเหมือนกันว่าจะทำได้ซักกี่ที ใครสงสัยบ้างมั๊ยคะ 
แข่งกับตัวเอง แค่ลองดูว่าตัวเองทำได้มากน้อยแค่ไหนก็พอแล้วภายใน 5 นาที เกลได้ 80 ขำตอน 2:20 นาทีมาก แท็คเพื่อนที่คุณคิดว่าจะรับคำท้านี้ ลองมาหาวิธีขยับเขยื่อนร่างกายแบบสนุกๆกันในช่วงนี้เราจะได้ไม่ต้องมานั่งเฉากันค่ะ
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#NeverSayNever #BurpeeChallenge #SeparatedButNotAlone #NeverGymLess
By the rate we’re going, I don’t think Corovirus will get me but the social separation and the inactivity will! And I’m definitely not going to let that happen! . I’m sure we’re overwhelmed by the world today, but I’m convinced that we can be #SeparatedButNotAlone and we’re #NeverGymLess. In light of this spirit, I’ve accepted a 5-min burpee challenge. Before this, I’ve only ever done a 1-min burpee challenge so thanks to @darrennnliu for pushing my limits! I was curious to see how many I can do. Aren’t you?! . Compete with yourself. The goal is simply to see how many you can crank out in 5 mins. I got to 80. At 2:20 min in just cracks me up! Tag your mates who will enjoy this challenge. May we keep our spirits light and bright in this trying time. . ตามแนวทางที่เรากำลังไปโคโรน่าคงไม่ได้แอ่มเกล แต่การขาดสังคมและการขยับเขยื่อนร่างกายนี่ซิ แต่เกลจะไม่ปล่อยให้มันเกิดขึ้นแน่นอน ตอนนี้ใครที่ดูข่าวล้วนแต่จะหมดกำลังใจ แต่เกลเชื่อว่า เราสามารถ #แยกกันอยู่อย่างไม่โดดเดี่ยว #ออกกำลังกายที่ไหนก็ได้ ด้วยเหตุผลนี้เกลเลยยอมรับคำท้าทำ Burpee 5 นาที ก่อนหน้านี้เคยทำแค่ 1 นาที ขอบคุณ สำหรับคำท้าให้เกลได้ลองหาขีดจำกัดตัวเอง สงสัยเหมือนกันว่าจะทำได้ซักกี่ที ใครสงสัยบ้างมั๊ยคะ แข่งกับตัวเอง แค่ลองดูว่าตัวเองทำได้มากน้อยแค่ไหนก็พอแล้วภายใน 5 นาที เกลได้ 80 ขำตอน 2:20 นาทีมาก แท็คเพื่อนที่คุณคิดว่าจะรับคำท้านี้ ลองมาหาวิธีขยับเขยื่อนร่างกายแบบสนุกๆกันในช่วงนี้เราจะได้ไม่ต้องมานั่งเฉากันค่ะ . #NeverSayNever #BurpeeChallenge #SeparatedButNotAlone #NeverGymLess