Onboarding: new mama

Congratulations on the birth of your baby!

At bbb health boutique, we’re here to help you recover safely and responsibly as a new mama. Below is an overview of our offerings.

Personal Workouts as a new mama

We offer personalized programs for every stage of postpartum recovery: Mama NB, diastasis, cesarean, and pelvic programs. During a personal workout, you can:

• Have a coach guide you to perform exercises correctly.
• Adjust exercises to accommodate your physical recovery, such as for diastasis or a cesarean recovery.
• Book a new program if you need extra guidance or explanations.

Group Classes

• Yoga and stretch classes: Adaptations are provided for your postpartum stage.
• Hot power: Special mama-friendly format (for pregnancy and early postpartum).
• bbb30 and balance: Available after body coaching, with tailored exercises.
• TRX, HIIT, barre, and (hot) Pilates: By agreement, typically after 3 months.
• Strongher: By agreement, usually after 4–6 months.

Important Guidelines for a new mama

Avoid:

• Explosive exercises or jumping.
• Continuing if you experience pain, especially around the pelvis or abdomen.
• Training straight abdominal muscles too soon, as it may delay recovery from diastasis.

Do:

• Train oblique and transverse abdominal muscles to strengthen the linea alba, which provides stability.

When can you resume intensive workouts?

Wait at least six weeks post-delivery to allow for wound healing. Training straight abdominal muscles too soon can delay recovery from diastasis. Instead, focus on strengthening the oblique and transverse abdominal muscles for stability.

For workouts such as HIIT, TRX, Pilates, and Strongher, ensure that:

• You no longer experience pelvic or abdominal discomfort.
• Your diastasis is mostly healed (less than two fingers’ width gap).

The exact timing varies per person and depends on factors such as delivery method, recovery pace, and physical condition. Always discuss this with a coach or physiotherapist.

Lifestyle questionnaire

Complete the lifestyle questionnaire in the app under “My Journey” and schedule a lifestyle coaching session.

Coaching

• Food Coaching: Plan a session to learn about healthy eating during breastfeeding and the postpartum period. Use the food tools “Pregnancy and Nutrition” and “After Delivery” in the app for support and practical tips.
• Lifestyle Coaching: Develop a healthy mindset with lifestyle coaching. Together, we’ll explore how to carve out time for yourself, balance your new role as a mother, and maintain mental resilience. Use the “Mindful Pregnancy” mind tool in the app for inspiration.
• Measurements: Track your recovery with body measurements, optionally every 4–6 weeks. Focus on gradual progress and feeling good in your body.
• Personal Training & Body Coaching: For a safe return to movement, schedule personal training sessions. Want a tailored program to regain strength and fitness? Opt for body coaching.
• Zoom & Phone Coaching: Can’t make it to the location? Use our extensive Zoom schedule, phone coaching, and online classes via our app and the Facebook group “bbb online.”

Practical information & inspiration for a new mama

Planning and pausing sessions can be done via the app. Want to switch to a more suitable subscription, cancel, or extend a pause? Email admin@bbbhealthboutique.nl.

Looking for inspiration? Listen to our podcast or follow us on Instagram, Facebook, and LinkedIn. Founders Inge and Esther have written a book on lifestyle change, available at your boutique.

Bring Your Baby

After giving birth, you’re welcome to work out with your baby. We offer special sessions and personal workouts tailored to your recovery. Customized workouts are also available after a cesarean or for diastasis recovery.

Experiencing Physical Discomfort?

Do you have issues such as pelvic pain, diastasis, or other recovery concerns? Our specialized physiotherapists are here to help. Contact us at info@bbbhealthboutique.nl.