Post-Pregnancy Programme
Recovery first, then strength, then composition — in that order. Built around broken sleep, feeding schedules and a body that has done something genuinely enormous. No crash diets, and nothing that puts your milk supply at risk.
Requires clearance from your obstetrician · safe while breastfeeding
Before anything else. This programme starts only after your obstetrician or gynaecologist has cleared you for physical activity — typically around six weeks after an uncomplicated vaginal delivery, and often eight to twelve weeks after a caesarean. If you have not had that check, please book it first. I will ask for it on the consult call, and I will not start you without it.
Most postpartum advice is just a normal diet, aimed at a body that isn’t normal yet
The pressure to “get your body back” arrives long before your body is ready, and the plans handed out to new mothers are usually just standard weight-loss plans with the calories cut further. That is the wrong tool.
In the months after delivery your iron, B12, vitamin D and calcium stores are commonly depleted. If you are breastfeeding, you need roughly 330–400 extra calories a day just to sustain supply — a sharp deficit on top of that can reduce it. Your abdominal wall may still be separated. Your pelvic floor has been under load for nine months.
Put a hard diet and a core workout on top of that and you get exhaustion, a dip in supply, and sometimes a worsened separation. The sequence matters more than the intensity.
Four phases, in order
Replenish
Bloodwork review first — iron, ferritin, B12, vitamin D, thyroid. Postpartum thyroiditis is common and frequently missed. We correct what is actually low rather than guessing.
Nourish
Calories set to support recovery and, if you are feeding, milk supply. Fat loss is a by-product in this phase, not the target. Meals designed to be eaten one-handed and reheated.
Rebuild
Breathing, deep core and pelvic floor before any crunches or planks. We screen for abdominal separation first and progress from there — in the right order, not the fast one.
Strengthen
Once the foundation holds, progressive strength work. This is where composition changes, and it arrives sooner if the first three phases weren’t rushed.
What I will not do
- Put you in an aggressive calorie deficit while you are breastfeeding
- Prescribe crunches, sit-ups or planks before screening for abdominal separation
- Start you on high-impact training before your pelvic floor can handle it
- Recommend any supplement without checking it against breastfeeding safety and your own reports
- Give you a target date to “get your body back”
If you are experiencing persistent low mood, anxiety or intrusive thoughts, please speak to your doctor. Postnatal depression is common, it is medical, and it is not something a diet plan treats. I will always point you toward proper support rather than working around it.
Is the timing right?
Start now if
- You are at least six weeks postpartum and medically cleared
- You want to feel strong and energetic rather than hit a number
- You are breastfeeding and want a plan that protects supply
- You have recent blood reports, or can get them done
Wait a little if
- You have not yet had your postnatal check
- You are still bleeding heavily or in pain
- You have a diagnosed separation or prolapse not yet seen by a physiotherapist
- You want rapid weight loss above everything else
What’s in this programme
Everything below is included. Nothing here is an add-on or an upsell.
- One-to-one coaching directly with Roshan
- Personalised diet plan — vegetarian, non-vegetarian or vegan
- Budget-friendly meals built from everyday ingredients you already buy
- Custom workout plan for home or gym
- Daily food logging with feedback
- Supplement guidance checked against your medicines and reports
- Weekly progress tracking and a video check-in
- 24×7 WhatsApp support with Roshan and the team
Common questions
It is built specifically not to. Breastfeeding adds roughly 330–400 kcal to your daily requirement and needs steady fluid and protein. Your calorie target is set above the level where supply typically drops, and if you notice any change we adjust that week rather than pushing through.
The nutrition side can begin as soon as you are home and eating normally. The training side starts only after your obstetrician clears you — usually around six weeks for an uncomplicated vaginal delivery, eight to twelve after a caesarean. Your doctor’s timeline overrides mine, always.
Mild separation is extremely common and improves with correct sequencing — breathing and deep core work before anything else. We screen at the start. If it is significant, I will refer you to a women’s health physiotherapist and we work alongside them rather than instead of them.
Yes. The clearance window is longer, scar mobility matters, and the core progression starts further back. The programme adjusts for it — tell me on the consult call.
No. “Postpartum” is not a six-month window. If the foundational work never happened, it is worth doing now, and plenty of clients start well over a year out.
Yes. Sessions are short and home-based by default, meals are designed to reheat, and the check-ins run over WhatsApp on your schedule.
Start when you’re ready, not when someone else says so
Twenty minutes on WhatsApp. Bring your delivery details, whether you are feeding, and any blood reports from the last six months — we will work out whether now is the right time to begin.
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