Personalized 1:1 coaching, built around your body, your phase, and your goals.

Thoughtful fitness coaching for pregnancy, postpartum, and goal-oriented movement — guided with care, structure, and real-life context.

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About Us

Hi, I’m Kshitija — a mother, a certified prenatal & postnatal fitness coach, and a yoga teacher.

I’ve been working in the fitness and wellness space since 2016, guiding clients both online and offline through their journeys of strength, mobility, and holistic health. Over these years, I’ve trained hundreds of women and men across different ages and backgrounds — from those seeking general fitness to mothers navigating pregnancy and postpartum recovery. Each client, each story, has deepened my belief that fitness is never one-size-fits-all, but a deeply personal path.

Learn about Kshitija’s story, certifications, and philosophy in prenatal & postnatal fitness.

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1:1 Personal Training with Kshitija

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Postnatal Recovery Program

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Prenatal/Pregnancy Fitness Program

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Dear Kshitija,

Joining your prenatal yoga and meditation programme was one of the BEST decisions. Looking back my body felt a lot more at ease with the yoga moments as my baby grew in my tummy. I absolutely loved the flow of the class And what I loved the most were your guided meditation sessions. When you are pregnant your hormones and anxiety can drive you crazy! Your sessions brought so much peace and joy to me. Even during my labor, I was mentally replaying your meditation to calm myself down. I loved how you guided me to connect with my baby in my womb. So, so peaceful! Eternally greateful to you for these sessions and all the guidance you've given through the journey. I found a supporting friend in you."

- Nausheen Shireen

Certifications

Yin Yoga
Teacher

YACEP - YOGA ALLIANCE, 2021

Zumba
Instructor

ZUMBA.COM,
2016

Prenatal Yoga
Teacher

ANJALI YOGA,
2021

200-Hours Yoga Teacher Training Program

BODSPHERE,
2022

100 Hour Aeirial Yoga Teacher

THE BODY-MIND-SOUL, 2020

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@fitnesscoach_kshitija

Tailbone pain making it hard to sit, sleep, or even enjoy a moment of rest? 🤍

These 2 gentle hip rotation exercises on a birthing ball can bring sweet relief during pregnancy—especially when that deep, achy tailbone pain shows up.

1️⃣ Slow circles
Sit tall on the ball and slowly circle your hips in one direction, then switch. These smooth, controlled circles help open the hips, improve pelvic mobility, and gently reduce pressure through the tailbone. Think slow, relaxed, and guided by your breath ✨

2️⃣ Side-to-side movements
Gently rock your hips from right to left, letting the ball support you. This motion releases tension through the pelvic floor and lower back, helping ease stiffness and soothe tailbone discomfort—especially after a long day.

Both movements are calming, baby-friendly, and perfect for end-of-day discomfort 🤰💫

Follow me @fitnesscoach_kshitija for more 🤍

#prenatalfitness #prenatalgentleyoga #pregnancytips #birthingball #labourprep

The way you move during pregnancy lays the foundation for how you heal after.

Gentle, intentional strength supports your core, pelvic floor, and posture - preparing your body for the quiet, powerful work of postpartum recovery. This isn’t about doing more or pushing through. It’s about moving with awareness, building trust in your body, and caring for yourself before the moment you’re told to care for everyone else.

Preparation is part of healing.
This is where it begins.

Comment PREGNANCY if you want week by week supported movement that is sure to give you more confidence & less anxiety for birth ✨

#pregnancy #postpartum #prenatalfitness #postpartumfitness #prenatalyoga

Somewhere along the way, lice got linked to shame instead of science. Head lice are not a sign of poor hygiene, neglect, or bad parenting. Yet many parents still feel embarrassed talking about it, as if it reflects something personal about them or their child.

The truth is, lice spread through close contact. Schools, playdates, sleepovers, birthday parties. Basically, anywhere kids are being kids. It has nothing to do with cleanliness and everything to do with proximity.

So why the silence? Because parents fear judgement. They worry about being blamed, whispered about, or having their child labelled. This leads to secrecy, delayed treatment, and stress, which actually makes the problem worse for everyone involved.

What really helps is openness. Talking honestly with other parents, informing schools without embarrassment, treating lice early and correctly, and normalising it as a common childhood issue rather than a personal failure.

When we remove shame from the conversation, we protect more children. And we make parenting a little less isolating for everyone.

Tried and tested remedy in the comments below ⬇️

#liceinchildren #lice #liceremoval #liceremedy #parenting

Learning new skill… for meditational purposes for my sweet Moms to be ….#prenatalfitness #momlife #breathworkhealing

10 minutes. Strong hips. Calm core. Ready for birth. Let’s do this, mama!💪🤰

1. Lateral Lunges
Step to the side, bending one leg while keeping the other straight. Opens hips and strengthens legs for better stability during pregnancy.
2. Forward/Backward (F/B) Lunges
Step forward or backward and bend both knees to 90°. Strengthens glutes and legs while improving balance and posture.
3. 90/90 Windshield Wipers
Lie on your back, bend knees at 90°, and gently lower them side to side. Encourages spinal mobility and eases lower back tension.
4. Block Supported Deep Squats
Squat with a block under your hips for support. Opens the hips, strengthens legs, and helps practice birthing positions safely.
5. Thread the Needle
From hands and knees, reach one arm under the opposite side while rotating your torso. Increases thoracic mobility and relieves upper back tension.
6. Asymmetric Hip Lift
Lie on your back, lift one hip at a time while keeping the other grounded. Strengthens glutes and hips, supporting pelvic stability.
7. Kneeling Hip Thrusters
Kneel and thrust hips forward while squeezing glutes. Opens the hip flexors, strengthens posterior chain, and prepares the pelvis for labor.

Follow me @fitnesscoach_kshitija for more 🤍

Postpartum is one of the most intense transitions a woman’s body goes through.

Not just physically.
Hormonal, emotional, and nervous system wide.

After birth, estrogen and progesterone drop sharply.
Oxytocin fluctuates.
Cortisol often stays elevated because sleep is broken and recovery is interrupted.

This hormonal shift can feel like
sudden mood changes
overwhelm without a clear reason
anxiety, tearfulness, irritability
deep exhaustion that rest does not fix

This is not weakness.
This is biology.
Your body is recalibrating.

Your nervous system is relearning safety.
Your hormones are finding a new balance while you care for someone else full time.

Yet most postpartum conversations still focus on
bouncing back
moving quickly
doing more

What new mothers actually need is support that understands recovery, regulation, and rest.

Postpartum movement is not about intensity.
It is about feeling safe in your body again.
Gentle strength.
Supportive breath.
Practices that respect healing and hormones.

If you are postpartum and feel like something is “off”
you are not broken
you are in recovery
And you deserve care that meets you where you are.

If you want guidance that supports postpartum hormones and healing, comment POSTPARTUM and I will share how I work with new mothers through this phase 🤍

#postpartum #postpregnancy #postpartumbody #postpartumfitnessjourney #newmoms

Third trimester mamas, this one is for you. 💛

As the belly grows, the back often works overtime. This gentle, easy movement is one of the simplest ways to relax your body, release lower back tension, and feel a little more comfortable in your day.

Save this if you are in your third trimester and want a safe, calming way to ease back pain and unwind, especially after long days of standing or sitting.

Follow for more @fitnesscoach_kshitija 🤍

#thirdtrimester #pregnancyfitness #labourprep #childbirth #prenatalyoga

Let’s normalise training during pregnancy.
Not as a trend, not as a flex, but as preparation.

Labour is a marathon. One that you train for over nine months. And just like any endurance event, it requires stamina, strength, breath control, and mental resilience. Training during pregnancy is not about pushing harder. It is about preparing smarter.

Your lifestyle is about to change. Your body is changing. Your responsibilities are expanding. Even your sense of individuality evolves as you step into motherhood.

Prenatal training supports you through all of this. It helps you build endurance for labour, strength for daily movement, stability for a growing body, and habits that support long term health and longevity.

This is a serious practice. One that respects the pregnant body, adapts with every trimester, and focuses on sustainable movement rather than quick fixes. When done right, pregnancy training supports smoother labour, better recovery, and a healthier relationship with movement beyond birth.

If you are pregnant and want to feel strong, prepared, and supported through this journey, train with me. Let’s build stamina, confidence, and a healthy lifestyle together, one intentional session at a time.

Comment PRENATAL to get started ✨

#prenatalyoga #pregnancy #pregnancyworkout #prenatalgentleyoga #pregnancyfitness

Hi 👋 I’m Kshitija.
Pre and postnatal fitness coach.

Here to support women through pregnancy, postpartum, and every phase where your body feels unfamiliar.

Welcome to a space where women learn how their bodies actually work and give themselves permission to come first. Motherhood asks a lot of us. This is where you get to rebuild strength, trust your body again, and feel like yourself. 🫶

This is a judgment free zone. Only care, education, and support. Women already carry enough. We move with kindness here.

I create programs for women who want to feel strong, supported, and confident through pregnancy and postpartum. We focus on recovery, reducing pain, rebuilding core and pelvic floor strength, and helping your body feel safe and capable again.

If you want movement that feels aligned, not punishing, you’re in the right place.

Link in bio to learn more ✨

@fitnesscoach_kshitija

#prenatalfitness #pregnancy #pregnancyyoga #pregnancyfitness #pregnancyworkout

Hip mobility is not optional during pregnancy. 🤰

It supports your changing posture, reduces lower back and pelvic discomfort, improves walking and daily movement, and prepares your body for labour and postpartum recovery.

When hips feel stiff or tight, other areas compensate. That is when pain, heaviness and restricted movement start showing up.

Gentle hip mobility during pregnancy helps with
pelvic stability
lower back support
better posture
ease of movement
labour preparation
postpartum recovery

This is not about pushing flexibility. It is about keeping your body mobile, supported and comfortable as your belly grows.

Save this if you are pregnant.
Share with a mama who needs this reminder. ✨

#pregnancy #hipmobility #prenatalfitness #pregnancyexercises #pregnancyworkout

Save this gentle park workout for pregnancy 🤰

Fresh air, light movement, and simple exercises can make a big difference during pregnancy.

These everyday moves help support your changing body, improve circulation, reduce stiffness, and keep you feeling comfortable and confident as your bump grows.

Perfect for pregnant mamas who want safe prenatal exercise without the gym or equipment. You can do this park workout at your own pace, listen to your body, and focus on movement that feels good.

Always move mindfully, breathe deeply, and stop if something feels uncomfortable.

Follow for more @fitnesscoach_kshitija ✨

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#pregnancyworkoutroutine #prenatalfitness #parkworkout #easypregnancyworkout #pregnancy

You only really draw what you are constantly thinking about 🤭😂

How many exercises can you recognise from my masterpiece? Comment below 👇

#fitnesscoach #fitness #exercise #funnyreels #fyp

Staying physically active during pregnancy can reduce the risk of a C section by 33 percent.

Yet pregnancy is still treated like a fragile phase where movement is avoided instead of guided.

Research shows that prenatal exercise and pregnancy safe strength training can lead to fewer C sections, fewer emergency interventions during labour, smoother childbirth experiences, and faster postnatal recovery.

Movement during pregnancy is not about weight loss or pushing limits.
It is about building strength, mobility, breath control, pelvic floor support, and endurance for labour and postpartum recovery.

The body prepares for birth long before the delivery room. And the way you move during pregnancy plays a bigger role than most people realise.

If you are pregnant, planning a pregnancy, or supporting someone through it, this is where preparation actually begins.

Save this. Share this. Start earlier.

#pregnancy #childbirth #prenatalfitness #pregnancyyoga #csection

Movement was the only thing I chose to hold on to.
Through pregnancy and into postnatal life, moving my body became my anchor.

Not to chase bounce back goals, not to push limits.
But because it supported my energy, my mindset, and my body through constant change.

You can’t control everything during this phase.
But you can control how gently and intentionally you move.

If you’re looking for support through pregnancy or postnatal recovery, comment MUMS and I’ll send you the details ✨

#pregnancy #prenatalgentleyoga #prenatalfitness #newmoms #postpartum

I refuse to believe the lie that motherhood means losing yourself. You weren’t called to disappear. you were called to flourish, even here.

And one of the best gifts I can give my daughter is letting her watch me walk out strength, growth, and steady perseverance.

Taking an hour for your health can be a way of honoring yourself, your husband, and your kids too. Showing up matters.
Becoming better every day matters.

Motherhood wasn’t meant to swallow you .. it was meant to shape you. I’ll keep showing up with commitment, grit, and grace❤️

#motherhood #mothers #mumworkout #postpartumfitness #postpartum

The fear I felt around weight gain & losing myself was so intense, please read below and take it all in 🫶

1️⃣ Stop comparing yourself to anyone else.
Not friends. Not influencers. Not your previous pregnancy.

Weight gain is affected by:
Fluid retention • hormones • genetics • placenta & baby size • movement levels • stress & sleep

Comparison only creates anxiety.

2️⃣ You are not “eating for two.”
This phrase causes so much unnecessary fear and guilt.

From a science point of view:
• 1st trimester: no extra calories
• 2nd trimester: ~300 extra calories
• 3rd trimester: ~450 extra calories

That’s not double portions.
It is listening to your body and fuelling it well.

Every body, every pregnancy is different.

3️⃣ If you can move and train, I cannot advise it enough.
With medical clearance, training during pregnancy:
Supports healthy weight gain
Improves energy, mood & strength
Massively helps postnatal recovery

You will thank yourself for every rep when your baby is here.

4️⃣ Your changing body is not a problem to fix.
Pregnancy is a phase, not a failure.
Support your body now, and recovery later becomes far easier.

🤍 If you want support through pregnancy & postnatal life?

Comment or DM “MUM” and I’ll send you the details.

#pregnancy #pregnancyweightgain #prenatalfitness #prenatalyoga #pregnancytips

So accurate 🤭�😂

#pregnancy #pregnancyhumor #thirdtrimester #funnyvideos #foryou

Postpartum recovery isn’t about pushing harder. It’s about rebuilding intelligently.

This program addresses:

Core & pelvic floor reintegration

Diastasis recti and bladder control

Musculoskeletal alignment & safe strength progression

If you want structure, clarity, and evidence-based guidance for postpartum recovery submit your intake form via the link in bio or comment POSTPARTUM & I’ll share the details ✨

@fitnesscoach_kshitija

#postpartum #postpartumfitnessjourney #postnatalfitness #postnatalyogateacher #postnatalyoga

Old bollywood songs while house cleaning was my self care routine for today 😅🤭

#momlife #mommylife #momsofinstagram #funnymomreels #funnyreels

Some places stay with you long after you leave.

TeamLab Phenomena felt like experiencing magic in real time. Light, movement, sound, all flowing together so gently that the music itself felt grounding. Every step felt immersive, almost like entering a living, breathing artwork.

It surprised me how it felt like a different kind of meditation. Quietly joyful, deeply present, the kind where you forget everything else for a while.

And the joy was not just for Jwala. Watching her eyes light up while we experienced it together made it even more special. It was joy for me, for my husband, for us as a family, sharing wonder in the simplest way.

Moments like these remind you how beautiful it is to slow down and feel awe together.

#teamlabphenomenaabudhabi #abudhabhi #abudhabitravel #travellingwithkids

Save this if your postpartum hips feel stuck or uncomfortable 🤍

Many postpartum mums experience posterior or anterior pelvic tilt after pregnancy, and it can show up as tight hips, low back discomfort, or movement feeling off. This reel focuses on gentle hip mobility, pelvic alignment, and core reconnection made for the postpartum body.

Easy, effective, and mama friendly. Follow for more postpartum recovery, pelvic health, and safe fitness after birth.

@fitnesscoach_kshitija

#postpartum #postpartumfitnessjourney #postpartumbody #postpregnancy #postpartumsupport

Pregnancy can feel overwhelming, not because you are not capable, but because there is too much information and very little clarity.

So many women tell me they want to stay active, move their body, and feel connected to themselves during pregnancy, but they are constantly second guessing what is safe, what is allowed, and whether they are doing it right.

This is exactly why I created a structured prenatal training and regulation program.

It is not about pushing harder or doing more. It is about having a clear framework that supports you through every stage of pregnancy. One that helps you move with confidence instead of fear, and awareness instead of constant doubt.

Inside the program, you are guided with progressive strength and mobility work, clear modifications, nervous system regulation, and steady support so you are not left guessing or overthinking every sensation in your body.

Because pregnancy does not need more noise.
It needs structure.
It needs reassurance.
It needs guidance that feels steady and grounded.

If you are pregnant and want to stay active without feeling confused or anxious, this is for you.

Comment PRENATAL or send me a DM to know more and see if this program is right for you.

@fitnesscoach_kshitija

#prenatalgentleyoga #prenatalyoga #prenatalfitness #labourprep #pregnancycoach

If you are making these 2 mistakes, correct them now and see a world of difference in your posture 🧘‍♀️

#posturecorrection #posture #workoutroutine #posturefix

Let’s get ready and learn together 🤍

#prenatalfitness #pregnancyyoga #prenatalyoga #labourprep #thirdtrimesterworkout

Pregnant me after watching one labour reel 🤍
Okay that makes sense.

After the next reel 😳
Wait no this sounds terrifying.

After the tenth reel 🫠
So… how is this baby actually coming out.

If you have seen enough labour reels, you know the chaos. Every video says something different. Breathe like this. Push like that. Don’t do this. Definitely do that. It is overwhelming before it is helpful.

No wonder so many expecting moms feel confused, anxious, and scared. Consuming random information without context can create more fear than clarity.

The truth is your body is capable, your birth journey will be unique, and preparation does not have to come from internet panic.

What truly helps is the right guidance, clear understanding, and support that is rooted in knowledge and experience, not trends.

If you want clarity instead of confusion, comment BIRTH and I will share how you can prepare with confidence.

@fitnesscoach_kshitija

#prenatalyoga #labourprep #labourpain #pregnancy #birth

Motherhood is a lot like being emotionally invested in everything, all at once 😅

Deep love.
Total exhaustion.
Big identity shifts.
And those constant wait what is my life moments.

Some days feel heavy.
Some days feel expansive and beautiful.
Most days are a mix of both.

If you’re navigating pregnancy or postpartum and craving support that feels real
No pushing. No fixing. No pretending it’s all magical
Just safe movement, honest conversations and guidance that meets you where you are.

If you want grounded support through the physical and emotional shifts
I’ve got you.

DM SUPPORT if you want to move, process and feel held through the most important phase of your life.

@fitnesscoach_kshitija

#motherhood #postpartum #postnatalfitness #newmom #postpartumjourney

Happy New Year ahead 🥳🎉��🎊

#dubai #dubaifireworks #dubainight

Thank you for the memories 2025! Ready for 2026 to be even more awesome ✨

:
:

#newyear #2025recap #2026 #newyearseve #dubai

This reel is a reminder of something most new mothers are told far too often, that this body is permanent
that this is just how it is now
It is not.

What you are seeing here is not about bouncing back.
It is about rebuilding forward.
Postpartum changes are real.
So is recovery.

With the right approach
gentle strength work
core and pelvic floor restoration
and progress that respects where your body is today
your body can feel strong again.
Supported again.
Familiar again.

Motherhood changes you.
But it does not take away your right to feel good in your body.
You do not need to accept pain, weakness or discomfort as your new normal.
You need guidance, patience and the right kind of movement.

If you are ready to work with your body instead of fighting it, comment POSTPARTUM and I will share the details of my postpartum fitness program with you. 🫶🏻

#postpartum #postpartumbody #mommypooch #postpartumfitnessjourney #postnatalworkout

Beliefs I’m Leaving Behind in 2025 as a Prenatal Fitness Coach -

1. That I need to say yes to everyone
I no longer work with women who want shortcuts at the cost of safety.
Pregnancy isn’t something to rush or “fix.”
I choose to work with women who value awareness, responsibility, and long-term health—for themselves and their babies.

2. That I must over-explain to prove my expertise
I don’t justify every cue or decision anymore.
My work is reflected in how women feel in their bodies, how they move through pregnancy, and how confidently they approach birth.
Outcomes speak louder than explanations.

3. That trends know better than pregnant bodies
Not every viral exercise is pregnancy-safe or appropriate.
I choose evidence-based, anatomy-informed movement over what’s popular online—because pregnancy deserves discernment, not trends.

4. That pregnancy fitness is a checklist to complete
Pregnancy is not just workouts done right.
It’s physical, emotional, hormonal, and deeply personal.
I coach with context, care, and respect for every stage—not one-size-fits-all plans.

What are the beliefs you are leaving behind this year? Comment below 👇

#newyear #prenatalyoga #prenatalfitness #newmoms #pregnancy

Keeping up with the kids is the real workout during holidays 😅

Sending you loads of love & stamina this Christmas mums 🫶🏻🤭🌲

Merry Christmas 🎅

#christmas #holidayseason #holidays #christmaseve #christmasdubai

Lesson No. 14 — Life gets generous when you get courageous.

People talk about “abundance” like it’s a magical force.
But here’s the real truth — abundance isn’t passive. It doesn’t just “happen.”

It responds to the risks you take, the clarity you have, and the work you’re willing to do.

Life was never automatically generous to me.
Nothing was handed to me.
I had to ask, attempt, fail, try again, and keep raising the standards of what I believed I deserved.

And here’s the part most people skip:
Abundance isn’t only built from desire… it’s built from courage.
The courage to say:

“I want better.”

“I deserve better.”

“I’m willing to work for better.”

A kind heart helps, yes — but not if your boundaries are soft.
A clear mind helps — but only if you act on it.
Good intentions help — but only when paired with consistent effort.

Fitness taught me this too:
You don’t get strength because you “believe” in it.
You get it because you show up for it.
Reps. Consistency. Patience.
That’s how bodies grow, and that’s how lives grow too.

Abundance isn’t luck.
It’s momentum — built by every brave choice you make.

Takeaway:
Life rarely gives you what you wish for — but it often gives you what you’re willing to reach for.

Question:
Where in your life do you need to be a little less afraid — and a little more clear about what you truly want?

#abundance #growth #sucessmindset

Mini me always loved the kitchen.
From tiny hands stirring for fun to standing beside me, cooking with heart.
MasterChef in the making? Maybe.
But forever my favourite little chef 🤍

mother daughter bond, mini me moments, little chef, cooking with kids, childhood memories, growing up together, kitchen memories, family love, parent child moments, emotional reel, sweet moments, home kitchen, raising confident kids

#momlife #cookingwithkids #explorepage #cutekids #motherdaughterbond

Not all exercises are safe for every pregnancy. Your body and pregnancy journey are unique, which means certain movements may do more harm than good. Let’s talk about 3 exercises you should avoid in specific conditions:

1️⃣ If you have high BP, avoid downward dog
➡️ Inverted poses can increase pressure and may cause dizziness or sudden spikes in blood pressure, putting extra strain on you and your baby.

2️⃣ If you have a low-lying placenta, avoid squats
➡️ Deep squats can put stress on the placenta and increase the risk of bleeding, which is unsafe in this condition.

3️⃣ If you have sciatica pain, avoid back bends
➡️ Back-bending movements compress the lower spine and can worsen nerve pain, making mobility harder instead of better.

Remember: pregnancy fitness is not about “pushing through” — it’s about moving smartly and safely while supporting your body’s changes.

💬 Save this post for later and share it with a mama-to-be who needs to know this.

📩 Want a safe and personalised workout plan for your pregnancy?

DM me @fitnesscoach_kshitija for 1:1 coaching and guidance.

pregnancy fitness, safe pregnancy workout, prenatal exercise, exercises to avoid in pregnancy, pregnancy health tips, high blood pressure pregnancy, low lying placenta, sciatica pain in pregnancy, safe workouts for moms to be, prenatal fitness coach, pregnancy workout plan, pregnancy safe movement

#pregnancyfitness #prenatalworkout #safepregnancyworkout #pregnancyhealth #prenatalfitness #pregnancycoach #pregnancyexercise #pregnancytips #fitpregnancy #pregnancywellness #momtobe #safeworkouts #prenatalcare #prenatalyoga #pregnancystrong

So many versions of me in these photos feel long gone now. The freedom, the fearlessness, the softness, the fire. Life reshapes you in ways you never expect.

But I hope some of those parts are still alive.
The courage to try.
The strength to stand back up.
The ability to choose yourself even when it feels hard.

If even a few of those pieces remain, I hope they find their way into how I raise my child. So they learn that being brave does not mean being fearless. It means showing up anyway.

#raisingkids #momlife #newmoms #postpartum #pregnancy #mommylife #momanddaughter #momswholift

They will remember the times you truly showed up
sat on the floor with them
laughed with your mind and heart fully there
held them when they needed comfort
played even when you were tired
and made them feel seen, safe, and deeply loved.

Because your presence isn’t just physical
it’s the way you are with them
and that’s what stays.

Share this with a mama and remind her that she is doing enough 🫶🏻

@fitnesscoach_kshitija

#parentchildrelationship #parentchildfun #mamadaughtertime #motherdaughterlove #momlife #mommylife #kids #newmama #explorepage #postpartum

Share this with your partner 🫶🏻

30 lessons at 30 -Lesson No 13

Marriage isn’t magic. It’s two people choosing each other, again and again.

I grew up seeing the kind of relationships that make you question the whole idea of marriage.
So trust me, marriage was not on my “must-have” list in life.
I didn’t have the best examples, and I didn’t have the luxury of believing that “love fixes everything.”

But then life does that thing it does
it gives you someone who feels like proof that not everything repeats.
Not every story becomes your story.
Not every pattern gets passed on.

I got lucky and I don’t say that lightly.

My husband is practical, protective, kind, generous… everything I never saw growing up.
He doesn’t just choose me; he reminds me to choose myself.
And that’s rare.
Because the right partner won’t make you smaller to fit their comfort. They’ll stretch with you, grow with you, support you, and challenge you.

But let me be honest:
Marriage still takes work.
It takes showing up on days you’re tired, choosing each other on days you disagree, and learning each other over and over because we’re all changing constantly.

One person can make or break your life.
One partnership can elevate you or empty you.

And I’m proud. Genuinely proud of the person I married.
Not because he completes me, but because he respects who I’m becoming.
He adds peace to my life, not pressure.
He adds strength to my journey, not weight to carry.

I didn’t grow up seeing marriages that inspired me…
but I ended up in one that makes me grateful I waited for the right one.

Takeaway:
Marry the person who helps you choose yourself not the one who asks you to lose yourself.
The right partnership feels like growth, not sacrifice.

Question:
What’s one thing you believe a healthy partnership must have?

#marriage #healthymarriage #partner #love #respect #marriagewisdom #coupleinlove

Comment LABOUR to enrol in my prenatal program 🫶🏻

Asymmetrical or elevated side lunges in the third trimester — here’s why they matter more than you think:

1️⃣ Encourage side to side pelvic movement
Pregnancy often locks the pelvis into one position.
Asymmetrical or elevated lunges gently teach it to shift, adapt, and move instead of staying rigid.

2️⃣ Create functional space for the baby
Working one side at a time mirrors how your pelvis naturally opens during labour.
This isn’t passive stretching. It’s space created through controlled, supported movement.

3️⃣ Ease hip, SI joint, and lower back discomfort
Uneven load builds up in late pregnancy without you noticing.
Asymmetrical or elevated lunges help redistribute pressure so your back and hips don’t overcompensate.

4️⃣ Support balance as your body changes
Your center of gravity keeps shifting in the third trimester.
Elevated or asymmetrical side lunges train lateral stability so you feel steadier in daily movement.

5️⃣ Strengthen glutes and deep core safely
Strength and mobility work together here.
Asymmetrical or elevated patterns improve pelvic support and reduce feelings of heaviness.

Extra points most women aren’t told:
• Relaxin doesn’t guarantee openness. Many bodies actually tighten for stability.
• Labour involves rotation and side to side movement, not just pushing down.
• Asymmetrical or elevated exercises prepare the pelvis better than symmetrical squats.
• These lunges reduce QL tension, a major contributor to late pregnancy back pain.

Save this if you’re in your third trimester.
Your pelvis will thank you later. ✨

Follow me @fitnesscoach_kshitija for more 🫶🏻

#prenatalfitness #labour #prenatalyoga #pregnancy #labourprep #childbirtheducation #pregnancyyoga #thirdtrimester #thirdtrimesterbackpain #duedate #thirdtrimesterworkout #pregnancyworkout #pregnancyyoga

That��’s how 30th looked like with my favourites 🎂🥰

#dubai #dubaitravel #dubaisafari #dubaiinstagram #30birthday

My biggest win is when mums say I’m not running to the bathroom every 10 minutes 🤭😅

#prenatalfitness #pregnancy #dhurandhar

Comment LABOUR to enroll in my prenatal program ✨

Hip shifts in the third trimester are one of the most important movements you can add because they prepare your pelvis for labour in a way most exercises do not.

1️⃣ Creates more pelvic mobility
Your pelvis needs to move, open and adapt as the baby drops lower.
Hip shifts train your pelvis to glide side to side instead of staying stiff.

2️⃣ Helps the baby find more space
Asymmetrical shifting opens one side of the pelvis at a time which mimics how your pelvis naturally moves during labour.
It is not stretching. It is creating space through gentle dynamic motion.

3️⃣ Reduces lower back and SI joint pain
Late pregnancy tightens the hips more than most people realise.
Hip shifts balance pressure across both sides so your back does not take the load alone.

4️⃣ Improves balance as your belly grows
Your center of gravity changes every week.
This movement helps your body stay stable and supported as your bump gets heavier.

5️⃣ Engages your deep core and glutes safely
Hip shifts activate the muscles that support your pelvis and reduce pelvic heaviness.

Extra Points Most Women Do Not Know
• Relaxin does not automatically open your pelvis. Many women get tighter in late pregnancy.
• Labour involves rotation. Your pelvis needs side to side mobility to support that movement.
• Asymmetrical movements like hip shifts prepare your pelvis better than symmetrical squats.
• Hip shifts reduce QL tightness which is a major reason behind late pregnancy back pain.

Save this if you are in your third trimester. Your pelvis will thank you later 🫶🏻

Follow me @fitnesscoach_kshitija for more ✨

#thirdtrimester #labour #labourprep #prenatalyoga #prenatalfitness #labourandbirth #childbirtheducation #prenatalfitness #pregnancy #pregnancytips #duedate #pregnancyworkout #pregnancyyoga

If you’re planning a pregnancy in 2026, start preparing now.

A healthy pregnancy doesn’t start at the positive test — it starts months before it.

Here’s what actually matters (and what most people ignore):

1️⃣ Prioritise your health first, not the pregnancy.
Stabilise your hormones, improve your energy, fix nutrient deficiencies.
A healthier body = a smoother conception + smoother pregnancy.

2️⃣ Train your body before it’s required to support a baby.
Build strength in your glutes, core, and upper back.
This reduces back pain, rib flaring, SI joint pain, and even helps your posture as your belly grows.
Pregnancy isn’t the time to start from zero — it’s the time to maintain.

3️⃣ Manage your weight before the journey starts.
Not from a vanity angle — but because excess fat can affect inflammation, ovulation quality, insulin resistance, and thyroid function.
A 5–7% weight improvement can genuinely change your pregnancy experience.

4️⃣ Make dietary shifts now, not during morning sickness.
Focus on protein, omega-3s, and mineral-rich foods.
Start stabilising blood sugar, improving digestion, and reducing cravings.
And yes — start folic acid at least 3 months before.

5️⃣ Clean up your stress habits.
High cortisol affects ovulation, sleep, recovery, and even the emotional load you carry into pregnancy.
Start unwinding now — not when pregnancy hormones intensify everything.

6️⃣ Improve mobility & pelvic balance.
Loose ligaments + weak stabilisers = pelvic pain, lower back pain, swelling, rib expansion, breathlessness.
A mobile body adapts better; a rigid body struggles harder.

7️⃣ Get your internal baseline checked.
Thyroid, Vitamin D, Iron, B12, HbA1c, inflammation markers.
You can’t optimise what you don’t measure.

8️⃣ Build routines you can sustain during pregnancy.
Sleep timing, walking, hydration, meal planning.
If it's not sustainable now, it won’t magically become easy later.

A prepared body makes pregnancy feel safer, smoother, and more supported.
Not perfect — but better.
And you deserve a better experience than “let’s see what happens.”

✨ Save this for later — your 2026 self will thank you.

Breathwork is one of the simplest yet most transformative tools you can use during pregnancy. Slow intentional breathing helps your nervous system relax supports better oxygen flow reduces anxiety eases muscle tension and even prepares your mind and body for labour

When you learn how to breathe with awareness you sleep better digest better and move through daily discomforts with more ease. It also helps with emotional regulation which is so important during all the hormonal shifts

Breathwork will not fix everything but it can make your days feel lighter calmer and more grounded. Your breath is the only thing you carry with you from the first trimester to the delivery room so learning how to use it well is a gift to yourself and your baby

Follow for more @fitnesscoach_kshitija ✨

pregnancy breathwork, prenatal breathing techniques, calm pregnancy, labour prep, nervous system support, reduce pregnancy anxiety, deep breathing for moms to be, pregnancy wellness, mindful pregnancy practices, prenatal health and comfort

Most women only start thinking about their body once they see a positive test
but the truth is your pre pregnancy habits shape your entire journey.
Your hormones your energy your cycles your mood your strength
everything starts responding months before you even try.

This is not about perfection
this is about giving your future self the support she deserves.

Start with tiny daily habits
nourish your body with real food
move in ways that make you feel strong
sleep like it is medicine
manage stress before it manages you
and get curious about your cycle so you understand what your body is saying.

Your future baby will grow in the environment you create today.
Your cells your nutrition your mental space all of it becomes their first home.
And you deserve to enter pregnancy feeling prepared confident and supported
not overwhelmed and exhausted.

If you are planning to try in 2026
your preparation starts now.
Your future self will thank you
your future baby will thrive because of you
and your journey will feel calmer and more aligned.

Save this for when you need a reminder
and share it with someone who is dreaming of a little one soon.

@fitnesscoach_kshitija

pre pregnancy health, fertility support, hormone balance, cycle awareness, women’s wellness, prenatal preparation, healthy habits, stronger body, mindful living, planning a baby, future mom wellness, energy balance, women’s health journey

#2026baby #planningababy #pregnancytips #fertility #2026 #babyplanning #fitnesshabits #pregnancywellness

I wish more new moms knew this. ❤️

Your belly taking time to settle is not a sign that something is wrong. It is a normal part of postpartum recovery.

➡️ Research shows that around 40 to 60 percent of women still have some abdominal separation at six months after birth. Your core, fascia, and connective tissue are still in the healing phase during this time.

➡️ During pregnancy, the midline of your abs stretches to make space for the baby. After birth, that tissue slowly reorganizes and regains tension. Collagen repair is a slow biological process and it needs consistent support, not pressure.

➡️ Hormones matter more than people realise. Relaxin and lower estrogen levels, especially while breastfeeding, keep the tissues softer for longer. This can make your belly feel the same for weeks even when healing is happening underneath.

➡️ Posture, breath, and pelvic floor coordination all change during pregnancy. Your core is not just your abs. It is your diaphragm, pelvic floor, and deep core muscles working together. Relearning this system helps your body manage pressure better and improves both function and belly shape over time.

➡️ Strength training helps more than crunches ever will. Safe, progressive loading teaches the connective tissue to become stronger and prepares your core for daily life like lifting your baby, carrying the car seat, and holding the stroller. Strong tissue heals better.

➡️ Every recovery timeline is different. Genetics, type of birth, number of pregnancies, breastfeeding, sleep, stress, and movement history all influence how your belly looks and feels. Faster changes are normal. Slower changes are also normal.

You are not behind. Your body is repairing one layer at a time. This first year is about rebuilding strength, stability, and confidence, not shrinking your belly on a deadline.

Share it with a mom who needs reassurance today. ❤️

#postpartum #postpregnancy #diastasisrecti #postpartumhealing #postpartumbelly #postpartumbody #fourthtrimester #newmoms #postnatalrecovery #postnatalworkout

One minute. That is all you need to start fixing those drooping shoulders.

This simple routine opens your chest, activates your upper back and resets your posture so you stop feeling tight and tired by mid day.

Perfect for new moms, postpartum recovery and anyone who sits for long hours.

Save this and try it twice a day for visible posture change and stronger shoulder stability.

@fitnesscoach_kshitija

posture correction, shoulder mobility, upper back activation, posture reset, drooping shoulders fix, one minute workout, new mom fitness, postpartum posture, desk job posture, quick routine, fitness for busy women, hunched back, round shoulders, stiff back, back pain

Share this with someone who also cannot walk straight 😅🤭🚶‍♀️

@fitnesscoach_kshitija

#funnyreels #walking #explorepage #trendingreels #funny #fyp #explorepage #walk #funnywalk #trendingaudio

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Personalized 1:1 coaching, built around your body, your phase, and your goals.

Get to Know Us

About Us

Our Live Classes

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Certifications

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Teacher

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Instructor

ZUMBA.COM,
2016

Prenatal Yoga
Teacher

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2021

200-Hours Yoga Teacher Training Program

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2022

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THE BODY-MIND-SOUL, 2020

Follow us on Instagram
@fitnesscoach_kshitija

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Personalized 1:1 coaching, built around your body, your phase, and your goals.

Get to Know Us

About Us

​Our Live Classes

1:1 Personal Training with Kshitija

Postnatal Recovery Program

Prenatal/Pregnancy Fitness Program

What New Moms Say

Certifications

Yin Yoga Teacher

YACEP - YOGA ALLIANCE, 2021​

Zumba Instructor

ZUMBA.COM, 2016

Prenatal Yoga Teacher

ANJALI YOGA, 2021

200-Hours Yoga Teacher Training Program

BODSPHERE, 2022

100 Hour Aeirial Yoga Teacher

THE BODY-MIND-SOUL, 2020

Follow us on Instagram @fitnesscoach_kshitija

​

Subscribe to Our Newsletter!

Our Live Classes

Yin Yoga
Teacher

YACEP - YOGA ALLIANCE, 2021

Zumba
Instructor

ZUMBA.COM,
2016

Prenatal Yoga
Teacher

ANJALI YOGA,
2021

BODSPHERE,
2022

Follow us on Instagram
@fitnesscoach_kshitija