For new moms

• If you are a new mom, you should start with the postpartum recovery programs first, because they take your special situation into consideration. All workouts are gentle, and focus on pelvic floor and core muscles. Also, the nutrition plan takes into consideration if you breastfeed. See below which of the programs for postpartum you should choose.
• If you gave birth at least 6-8 weeks ago you should start with “Postpartum Recovery: Basic Recovery”.
• If your delivery was longer ago AND you’ve completed basic recovery, which could be my program, any other program or a local course with a midwife, then you can start with “Postpartum Recovery: Strong and Toned”. I suggest you start with the Home Edition programs only when you’ve finished at least this one, so that your pelvic floor and core muscles are ready for other workouts.

Where can you workout: at home only or at the gym?

• If you can work out only at home or don’t have access to a gym, Home Edition programs are best for you. All you need is minimal equipment like resistance bands and mini-bands.
• If you have access to a gym, or have basic gym equipment such as free weights, cables, power rack, leg curl, leg extension machines, etc., then the Gym Edition programs are perfect for you.

What is your goal?

• If you want to get a bit stronger, healthier, and just learn to live a healthy and sustainable lifestyle, the General Fitness programs for home or for the gym would be great for you. The programs teach you to learn a healthy lifestyle. Fat loss or weight gain aren’t the central goal, but it’s nonetheless possible that you lose or gain some weight, depending on your previous eating habits.
• If you want to lose some fat AND you can train only at home, “Home Edition: Tone & Shape” would be a good choice for you.
• If you want to lose some fat AND you can go to a gym, “Gym Edition: Fat Loss” would be a good choice for you.
• If you want to shape your body in a particular way AND you can go to a gym, “Gym Edition: Body Sculpting” would be your choice.
• If you’re not able or willing to track your calories and weigh your food, “Gym Edition: Fat Loss” and “Gym Edition: Body Sculpting” are not for you. Instead you can choose “Gym Edition: General Fitness” or any of the home programs, where I provide easy to follow nutrition guidelines without the need to track calories.

The programs are pre-built, which means that all workouts are the same for everyone who purchases a particular program. However, every 4 weeks you will get new workouts, and if you feel that you can’t do some exercises, you can contact me and let me know. I can substitute these exercises for you.

However, the programs are not customized. They have been created for a particular goal providing you a quick start with a well structured and professionally made program and nutrition, so that you can achieve your individual goal. If you need a full customization with workouts and nutrition tailored 100% to you and your individual situation, you can apply for my one-on-one online personal “All-Inclusive Coaching”.

Although the programs are pre-built, it doesn’t mean that they are not good or don’t bring you results. The difference to other programs is that I put into them all my knowledge I have from 10 years experience in fitness and nutrition; as a fitness professional, nutritionist, and a mom. I took the most common requests and wishes I regularly receive from my coaching clients and put them into a well structured program that anyone can have easy access to.

You won’t find any other program which is built exactly as mine.

There are plenty of amazing workouts in the internet or on Youtube in particular! However, there are also plenty of bad ones. Furthermore, they are typically just single workouts, in contrast to a comprehensive and well structured program. Mostly, they don’t give you any guidance on nutrition either.

Having said that, especially as a beginner it’s nearly impossible to say if a workout is great for you or actually brings you more harm than good. You won’t see great results if all you do is random workouts without any structure or programming. Also, you can train like a madman (or madgirl) but you won’t see good or any results at all if your nutrition isn’t on point.

That’s why I’ve created these programs for you. It unburdens you from all the thinking and planning, saves you time, and will bring you results. All you need is to follow the instructions given to you for each training day.

If you want to start exercising right now and you need only little guidance, then choose any of the pre-built programs. You can still contact me via the in-app chat if you need help or guidance, but the important thing is you can start with your training right away. You will get new workouts every month. Also, it’s the more affordable option and is available to everyone.

If you need 100% guidance and support, if you need a virtual personal trainer, and training as well as nutrition created personally for you, then “All-Inclusive Coaching” would be your choice. However, note that I have only very limited spots for one-on-one coaching. Feel free to apply for the coaching via the form on my website. Based on your answers I will see if we’re a good match and get back to you.

My current programs are specifically designed with women in mind. For instance, in the gym program for Body Sculpting we put a special accent on glute training. However, as a male, you can of course still benefit from these programs.

You will see great progress as well and gain knowledge about nutrition towards fat loss or muscle gain. And if you want, we can easily substitute the extra glute exercises with any other exercises in the mobile app.

You can choose the duration of coaching that you prefer. Coaching packages are available for 1 month, 6 months, and 1 year.

If you are not sure that “All-Inclusive Coaching” is right for you, you can choose the duration of 1 month.

If you are ready to commit to your fitness goals and are looking for longterm results, then depending on your own preference you can choose 6 months or 1-year duration. It means, that I’ll be your personal virtual trainer and support you every day, and every week for 6 months or one whole year!

Remember, in order to be considered for coaching, you have to apply first. You can apply for coaching here.

Also, read more information about rescission policy here.

No!

While I do focus on helping females, especially new moms and moms in general, I am always glad to help everyone I can.

Males or females, fat loss or muscle and/or strength building, or any other goal are welcome! If you have additional questions, feel free to contact me via the Contact Form below.

I want you to be happy and successful, and if you don’t like my coaching or anything, I’m totally fine with this!

If you’ve already purchased your coaching package, please read here. And if you have any other questions, feel free to write me an email via the form below. I will be glad to help.

If you get sick, we can pause your coaching and continue where we have stopped later. Unfortunately, everything can happen, and your health is most important!

However, if you decide to quit because of your health condition or any other reason, please read here for further information.

Once you’ve purchased the program, you will receive an e-mail with a link to download the app as well as instructions on how to set up your account. If you haven’t received an email, check your spam folder first. If it isn’t there, please contact me via email at support@mamafitnesscoaching.com and I will help you as soon as possible.

For iOS

First, set up your account as described in the email you’ve received. Then, if you have an iPhone, go to the Apple App Store and search for Trainerize, or just click the direct link below:

https://itunes.apple.com/app/id516851502?mt=8

Download and install this app. Once you log in to the Trainerize app on your Apple device using your Trainerize username and password, it will update the app icon to the “Mama Fitness Coaching” logo.

Note: When downloaded, the app will initially appear with the Trainerize branding, but after signing in for the first time, the “Mama Fitness Coaching” branding will be applied. The app name will remain “Fitness App”.

If the “Mama Fitness Coaching” branding does not appear on your first log in, try logging out and back in once more. 

For Android

First, set up your account as described in the email you’ve received.  Then if you have an Android smartphone, go to the Google Play Store and search for Mama Fitness Coaching, or just click the direct link below:

https://play.google.com/store/apps/details?id=com.trainerize.mamafitnesscoaching

Download and install this app. Then log in using your username and password you’ve created during the set up of your account.

When you purchase a program, you will get an invitation e-mail with the following information:

1. Instructions on how to set up your login and password.
2. A link where you can setup your login and password
3. Links to download the “Mama Fitness Coaching” app (available for iOS and Android)

For optimal performance, please update the iOS or Android operating system on your smartphone to the latest version. Minimum requirement for the app to run on:  iOS 10,  Android: 6.0

How to start and track a workout

To start a workout from the mobile app:

• Log in to the app
• Tap on the Calendar button
• Alternatively, you can scroll to the date or your workout or tap on the calendar icon in the top right with a “T” on it – this will take you instantly to “today”
• Tap on the scheduled workout you wish to track
• You will be shown the workout instructions and exercises
• Tap on “Start Now” at the bottom (note that you can also tap on “Mark as Complete”, but you won’t be able to follow along, and sometimes it will not allow you to track stats)
• Perform the workout, and enter in the stats (e.g., reps and used weight) as you workout
• When you have completed entering your stats tap “Save” at the end of the workout or top right corner
• Your stats will automatically sync to the online site

How to schedule extra workouts or cardio

To schedule a workout or cardio (current date):

• Log in to the app
• Swipe right to the Calendar or tap on the Calendar button (top)
• Tap on the blue “+” button in the bottom right corner
• Tap on “Workout” or “Cardio”
• Choose the workout or cardio type
• This will schedule a workout or cardio for the current date

To schedule a workout or cardio (specific date):

• Log in to the app
• Swipe right to the Calendar or tap on the Calendar button (top)
• Tap on the specific date in the calendar you wish to schedule a workout or cardio for
• From the menu that appears tap on “Workout” or “Cardio”
• Choose the workout or cardio type
• This will schedule a Body Stat recording for the chosen date

Using the rest and interval timer

If rests have been added to the workout, tapping on the rest in the workout sequence will launch the timer to the specified amount of time it was set for.

To launch the timer not in a workout sequence tap the stopwatch icon at the bottom right. The timer will automatically start counting down.

While the timer is running you will see a gear or cog icon to the right. Tap on this to set the countdown timer timing.

To stop the timer tap the icon again. Once the timer finishes, you will hear a chime (provided your phone is not set to silence or vibrate). 

You can connect the “Mama Fitness Coaching” app with your favorite nutrition tracking apps, such as the “FitBit” app or the “MyFitnessPal” app. Once you have synced either of those accounts to your Mama Fitness Coaching account, calories and macronutrients will be updated and displayed in your app seamlessly any time you log a meal.

The MyFitnessPal connection to Mama Fitness Coaching requires you to have a MyFitnessPal account created and set up already before connecting. The Mama Fitness Coaching authentication uses the login credentials of your MyFitnessPal account to authorize the connection between the app and MyFitnessPal.

Step 1.  

Log in to your Mama Fitness Coaching mobile app and select the More section at the bottom right of the screen, then in the section Connect Apps select MyFitnessPal.

Step 2.

You are now able to begin the connection to MyFitnessPal by tapping on Connect.

Step 3.

Authenticate MyFitnessPal to the Mama Fitness Coaching app by entering your username and password associated with your MyFitnessPal account and tapping on Sign in.

Step 4.

After signing in you’ll need to authorize the connection to Mama Fitness Coaching.

Step 5.

Click on Done. MyFitness Pal is now connected. It may take a few minutes to import all of the data. Tap the Back button to go back to the Mama Fitness Coaching app. Your connection is now complete! 

Step 6. Important step for sharing full meal logs.

Make sure that you share your meal logs with me. For this you need to open the MyFitnessPal app > Tap on More> Tap on Settings> Tap on Diary Sharing > Tap on Privacy > Set this to Public.

Step 7.

After finishing step 6, you should return to the app and enable Diary Share. You can now enjoy viewing your MyFitnessPal meal log data in the Mama Fitness Coaching app!

If you have any issues with the MyFitnessPal connection or syncing your meals, please contact me at support@mamafitnesscoaching.com.

The Fitbit connection to Mama Fitness Coaching requires you to have a Fitbit account created and set up already before connecting. The Mama Fitness Coaching authentication uses the login credentials of your Fitbit account to authorize the connection between the app and Fitbit.

Whenever you record a new body measurement – steps, sleep, body fat, body weight, lean mass, blood pressure or resting heart rate – it is saved in your Fitbit account on your mobile app. From there, it’s instantly synced to the dashboard in the Mama Fitness Coaching app as a new body stat measurement.

Step 1.  

Login to your Mama Fitness Coaching mobile app and select the More section at the bottom right of the screen, then in the section Connect Apps select Fitbit.

Step 2.

You are now able to begin the connection to Fitbit by tapping on Connect.

Step 3.

Ensure that you mark “Allow all” and click the “Allow” button to move forward with the connection.

Step 4.

Once the connection has been made, it might take a few minutes for the Fitbit data to start syncing to the Mama Fitness Coaching app.

• You will see a “Sync in background” message.
• Good to know: The initial sync will be bringing in 2 weeks of information and might take longer. Once it is completed, syncs should appear in the app within a few minutes.

Step 5.

Tap the Back button to go back to the Mama Fitness Coaching app. Your connection is now complete! 

If you have any issues with the Fitbit connection, please contact me at support@mamafitnesscoaching.com. Also, you can find some help here: https://help.fitbit.com/

Step 1.  

Login to your Mama Fitness Coaching mobile app and select the More section at the bottom right of the screen, then the section Connect Apps select Apple Health/Watch.

Step 2.

You are now able to begin the connection to Apple Health/Watch by tapping on Connect.

What type of data is synced?

With this new integration, you’ll be able to see:

• Steps
• Sleep
• Calories burned (active vs resting)
• Lean body mass
• Blood pressure
• Resting heart rate

If you have any issues with the Apple Health or Watch connection, please contact me at support@mamafitnesscoaching.com.

The Withings connection to Mama Fitness Coaching requires you to have a Withings account created and set up already before connecting. The Mama Fitness Coaching authentication uses the login credentials of your Withings account to authorize the connection between the app and Withings.

Whenever you record a new body measurement – steps, sleep, body fat, body weight, lean mass, blood pressure or resting heart rate – it is saved in your Withings account on your mobile app. From there, it’s instantly synced to the dashboard in the Mama Fitness Coaching app as a new body stat measurement.

Step 1.  

Log in to your Mama Fitness Coaching mobile app and select the More section at the bottom right of the screen, then the section Connect Apps select Withings.

Step 2.

You are now able to begin the connection to Withings by tapping on Connect.

Step 3.

Ensure that you select the “Allow this app” button to move forward with the connection.

Step 4.

Once the connection has been made, it might take a few minutes for the Withings data to start syncing to the Mama Fitness Coaching app.

• You will see a “Sync in background” message.
• Good to know: The initial sync will be bringing in 2 weeks of information and might take longer. Once it is completed, syncs should appear in the app within a few minutes.

Step 5.

Tap the Back button to go back to the Mama Fitness Coaching app. Your connection is now complete! 

If you have any issues with the Withings connection, please contact me at support@mamafitnesscoaching.com.

This is typically caused by a transient issue which causes the app to terminate or give you an error. It’s usually a function of how many apps you have open and how much system memory is left. Basic troubleshooting, like turning off your device for a minute, often helps to relieve the issue.

We’re working hard to eliminate all bugs, but due to variations among different devices and mobile phone operating systems, this is a challenging task. If you do encounter a problem, basic troubleshooting usually helps to resolve it.

• Power off your device, then let it sit for a full 60 seconds. You can do this by holding down the power button at the top of your device, then following the on-screen commands to fully shut down the device. After 60 seconds, hold the power button down again to turn the device back on.

• Close out any other apps that are open by double-tapping the home button (iPhone) and swiping up to close each of the apps. For Android click on the multi-tasking menu key and you can either use the “Close All” or swipe to close each one individually.
  
• Delete the app and then reinstall it from the Apple App Store (iPhone) or Google Play Store (Android). To uninstall on iPhone, press and hold the icon of the app until it wiggles. Then, click the “X” at the top left of the Mama Fitness Coaching icon to delete the app. To uninstall for Android go to your device’s Settings app. Select Apps or Application manager. Tap the Mama Fitness Coaching app. You may need to scroll to find the app. Tap Uninstall. Once the app is uninstalled, go to your App Store and search for Mama Fitness Coaching to reinstall.
  
• If possible, update to the most recent version of the devices operating system software (Apple iOS/Google Android). For iPhone, you can do this by opening the Settings app. Tap on “General” and then “Software Update”. This will install any updates available to your device. For Android, open your phone’s settings. Tap on “About phone” or “About tablet”. Tap on “Software Update” or “System Update”. Tap on “Update” or “Check for system updates”. This will install any updates.

If you’re still having trouble after trying all of these steps, please contact our support at support@mamafitnesscoaching.com.

1. Make sure you enable notifications for the correct event

From your app bottom menu, press the “More” tab, where you will be able to select “Notifications.” You will see a list of all possible types of notifications, as well as be able to change any of them from off to on by pressing the one you wish to change.

2. Check your phone’s internal notification settings

Android:

It’s possible you have your Android phone’s notification settings set to off. To change this, go to your “Settings,” “General,” “Apps,” then find your Mama Fitness Coaching app. You will see the “Notifications” section which, when opened, gives you the option of turning on and off notifications from Mama Fitness Coaching.

iPhone:

From your Settings, scroll to the Fitness App and tap on it. You will see different options of turning on and off notifications from the app.

3. Test push notifications from your Mama Fitness Coaching app.

Once you have checked the settings above, you can self-test whether they are working by pressing the “Test Notification System” button. You should receive a push notification telling you “It’s working!”

If you are still experiencing trouble getting notifications from the Mama Fitness Coaching app to your phone, please delete the app then reinstall it again. This will ensure you have the latest version of the app and will register your device push correctly.

More often than not, when a new version of the app is released, all you need to do is download the new update. But from time to time, it may be necessary to delete and then reinstall the app. 

Because all of your account data is stored in a secure cloud, deleting the app from your phone will not cause you to lose any data. Once the app is reinstalled, your information is downloaded from the cloud and synced to your device once again. 

Follow these step-by-step instructions to delete and reinstall the Mama Fitness Coaching app:

iOS Devices

1. Locate the Mama Fitness Coaching Fitness app on your iOS device. Tap and hold on the app icon until a small “x” appears and the icon begins to move. 

2. Tap the “x”. A message will appear that says “Delete Fitness App? Deleting the app will also delete its data.” 

Tap “Delete”. Then either tap “Done” in the upper right-hand corner of the screen, or swipe up from the bottom of the screen. 

3. Navigate to the Apple App Store and type “Trainerize” into the search bar. 

Locate “Fitness App (by Trainerize)” and tap the cloud icon to reinstall the app. 

4. Once the download has completed, tap “Open” and log into the app using your Trainerize account username and password. Your data will automatically sync and the app is now ready to use again. 

Android Devices

1. Locate the Mama Fitness Coaching app on your Android device. Tap and hold on the app icon until a set of options appears and the icon begins to move. Select the “Uninstall” button.

2. Tap “OK” to confirm.

3. Navigate to the Google Play Store and type “Mama Fitness Coaching” into the search bar. 

Locate “Mama Fitness Coaching” and tap the “Install” button to reinstall the app. 

Having access to a gym gives you so many more options and possibilities for your workouts. It is beneficial to have one.

However, it’s fine if you don’t have gym access, too. I offer ready-to-start home programs, and my “All-Inclusive Coaching” is fully customized for you. That means if you can’t go to a gym, I will create a training program for your goal, which you can do at home, outdoors or wherever you like and can!

Note: You DO need to have access to a gym, or have basic gym equipment such as free weights, cables, power rack, leg curl, leg extension machines, etc., if you want to follow or purchase any of Gym Edition programs.

To make your workouts interesting and most efficient you need at least some resistance bands. They are not expensive and very light and durable, so you can use them everywhere and for many years.

A set of two adjustable dumbbells up to at least 22-33 lbs (10-15 kgs) would be very beneficial to have. You can usually get them really cheap and they will last you a lifetime.

When you have both, resistance bands and adjustable dumbbells, it’s just a perfect starting point for any possible workout.

In general, I advise having resistance bands and adjustable dumbbells.

If you have even more equipment at home, like a rope, Swiss Ball, adjustable barbell set, etc., the better!

Note: If you want to follow or purchase any of the ready-to-go programs, then read the description and requirements of the chosen program.

In general, you can start a regular training as soon as your doctor gives you “green light”.

But before you start with a regular workout, it’s also essential to recover your body after birth. I’m coaching moms postpartum a lot and will always make sure they recover well before putting them on harder workouts.

If you are a new mom, and want to recover postpartum or start working out again, you can follow one of my programs for postpartum recovery* or apply for “All-Inclusive Coaching”.

Also, check out the blog post I did on this topic!

Note: Read the description and requirements of the programs, so that you can choose the one that suits your individual situation best.

No, you don’t have to.

Counting and tracking calories and macronutrients is an optimal way to control your diet. By controlling your diet, you can change the size of your body, e.g., lose fat or build muscles. Tracking calories is still not very accurate, but it gives us so much information about your body so that we can achieve optimal results in less time. Also, if you’ve never done it before, by tracking intake you actually learn a lot about the food you eat and foods in general, which will benefit you in the long term!

However, if you don’t want to or can’t do it, I have other tips and tricks which will help you to achieve your goal!

Note: If you’re not able or willing to track your calories and weigh your food, programs “Gym Edition: Fat Loss” and “Gym Edition: Body Sculpting” are not for you. Instead you can choose “Gym Edition: General Fitness”, any of the home programs, where I provide easy to follow nutrition guidelines without the need to track calories. Also, you can apply for “All-Inclusive Coaching” where I take all you wishes and preferences into consideration, and create a nutrition plan that suits best to your goals.

PayPal: Perfect, if you are already have a PayPal account.

Credit or Debit Card: Quick, easy and safe way to pay. Service is provided via Stripe.

Of course! Check out this page for more information.