FGMS 12 week

1:1 postpartum program

Reconnect with your postpartum body, learn how to manage pregnancy related aches and pains, and return to your favorite sport/activities with our 12 week 1:1 coaching program.

You would like to slowly yet efficiently begin exercising, but don’t know where to start.

Learn how to safely return to exercise and develop a step-by-step plan to strengthen your body and rebuild your pelvic floor & abdominal wall.

Understand the most relevant self-assessment tools and monitor your recovery progress.

Focus on evidence based training approaches and cancel out the noise of the latest social media hypes.

This program is customized for your very own personal needs, and is perfect for those who have specific goals such as returning to Crossfit, surfing, running, etc. or managing Diastasis Recti, prolapse, or other pelvic floor related symptoms.

We have been there

You have just had your 6 weeks postpartum check-up and were told everything was fine. But everything doesn’t feel fine.

You feel like you have been completely left to your own devices. It is hard enough to ensure your baby is fine, let alone check in with your physical recovery and mental health.

To make sense of the many changes in your life, you search the internet, and are often met with conflicting bits of information.

It seems as though other moms handle their new lives so much better than you.

You feel an overwhelming urge to regain some sense of control and identity, and realize that it is outright impossible to take care of all postpartum recovery aspects on your own.

Deep down, you know things need to change, but question how.

You want to work with someone who understands your struggles, supports you, and is able to create an action plan that works for you and your own physical and mental needs.

This is exactly how we like to work

And we look forward to supporting you during your postpartum recovery journey!

lots of laughs

“ Before my pregnancy I’d never heard of a pelvic floor but after training at FGMS’sprenatal workouts I’m starting to feel like a pro in understanding the changes in my body. It’s great to interact with other strong women experiencing the same and keeping my body fit and healthy. The vibe is positive and empowering – it’s all about what you can do instead of what you can’t (which you hear too often during pregnancy). Very fun, lot’s of laughs – you should definitely give it a try!”

All of the Feel Good Moms coaches are moms themselves. WE GET IT. You…

These are incredibly valid goals, and we are here to help you reach every single one of them.

→ You want to understand what you physically should and shouldn’t do in the early stages of your postpartum recovery

→ You would like to know if there are exercises you can do to speed up your recovery

→ You want to create a tangible plan to return to your favourite activities and exercises

→ You would like to know how to manage Diastasis Recti, prolapse, urinary incontinence, and other pregnancy/postpartum related symptoms

→ Simply waiting for your body and mental state to hopefully improve is not your flow. You want to take an active role in this process

→ You want to feel comfortable in your own skin again

→ You want to feel a little less isolated, and have better access to a support system

→ You want to have access to a non-judgmental safe space where you can express your emotions and struggles freely

Please let us introduce ourselves

During our own pregnancies, we felt super supported. We saw our midwives on a regular basis, went to pregnancy yoga, and had a very detailed birth plan.

However, this amount of support and attention quickly vanished in thin air once the baby had arrived and the kraamzorg nurse finished her shift with us. We very much felt left to our own devices when it came to physical recovery and keeping tabs on our mental health.

It was then when we realized that postpartum support for moms like you needs to improve significantly.

In fact, until we started Feel Good Moms, there was no safe, non-judgmental, & inclusive space for mothers to break down, talk about the states of their vaginas, their shaky sex lives, painful backs, body image struggles, and the immense societal pressure to “get it all right”.

The fitness industry certainly leaves very little space for pregnant women and new moms, as it continues to focus on the aesthetics of women, and the latest weightloss hypes.

We weren't seeing the change, so we decided to be the change.

We wanted to offer expecting and new moms options to safely train during and after pregnancy, and to lift the veil of some of the mysterious topics such as pelvic organ prolapse, Diastasis Recti, Urinary Incontinence, and other pregnancy related struggles.

We wanted to offer expecting and new moms options to safely train during and after pregnancy, and to lift the veil of some of the mysterious topics such as pelvic organ prolapse, Diastasis Recti, Urinary Incontinence, and other pregnancy related struggles.

We strongly believe in a balanced fusion of education and practical application. This way, moms don’t blindly follow our instructions, but clearly understand the “WHY” attached to our approach.

To help our moms with endless Google searches, we have built a network of professionals including pelvic floor physiotherapists, psychologists, midwives, doulas, nutritionists, which are on standby to offer their services where required. After all, feeling good is about way more than fitting in an old pair of jeans.

Feel Good Moms was set up by moms for moms, and we look forward to welcoming you to our tribe of educated, strong, and energized power moms.

Are you ready to:

  • Learn how to reconnect with your body and start feeling like yourself again?
  • Understand which exercises are good to start with, and which need a little more time?
  • Learn how to self-assess your progress and make training adjustments where necessary?
  • Develop a plan to get you back to your favourite sports and activities?
  • Learn how to manage Diastasis, prolapse, urinary incontinence and other pregnancy/postpartum related symptoms?
  • Learn more about your deep core muscles and pressure management system?
  • Understand how you can strengthen your pelvic floor without doing countless of “Kegles” every single day?
  • Have a confidence boost?

During this 12 week 1:1 postpartum coaching project, we give you the tools you need to feel in control over your recovery. Step-by-step, we teach you how to reconnect to your entire body, and how to find your way back to your meaningful movements

this is your journey!

In other words, we are your consultants and you are the mom boss!

In 3 months, we help you with:

realistic goal setting

Realistic goal setting: We believe sugar coating doesn’t help anyone. Some things just take time, and we aim to help you establish realistic micro goals. This allows us to have many little “win moments”, which accumulate over time and help us reach your bigger goals.

self assessins

By learning how to self-assess, you will no longer depend on anyone else telling you whether you can or can’t do certain exercises. After a quick and relevant self-assessment, you will know which exercises you are already strong enough for, and which ones need some more preparation.

creating a personalized action plan

Every mom is different. Different pregnancy, birth experience, sport background, injury profile, goals, and so on. Based on who you are, what you would like to achieve, and what your body and mind are craving, we developed a plan that matches your goals.

making time for your workouts

Motherhood doesn’t exactly leave much space for anything outside of feeding, changing diapers, job responsibilities, and keeping the household from completely collapsing. We help you find and create little time gaps during the day and provide you with quick home routines which can be completed within 15 mins. There is a strong chance that you will occasionally not be able to come to our studio. In that case, you will have access to one of our online training programs.

strengthening your entire body

We believe in full body strengthening. We therefore help you strengthen your pelvic floor and abdominal muscles, as well as the rest of your body. After all, it takes strong arms, shoulders and legs to carry a baby in a Maxi Cosi up a set of Dutch stairs.

getting back to your favourite sport

There is unfortunately a chance a medical professional will tell you that you will never be able to surf, run, jump, Crossfit or laugh without peeing your pants again. We absolutely disagree, and have time and time seen women return to their favorite sports again. It does require some clever programming, but we are here to help you navigate your way back to your passion!

your mindset

Sometimes us moms get discouraged, stressed out, and frustrated. We recognize this and are ready to lend a helping hand, set of listening hands or box of tissues where necessary. We make sure you do not feel alone in this journey!

receiving ongoing support

There will likely be moments when you feel under the weather, and simply feel the need to chat about struggles and new hurdles. We invite you to reach out to us along the way. If you need us to just listen, we will do so. If you would like any type of input, we will offer it.

reaching out to relevant specialists

There will likely be moments when we require input of another professional. We are connected to fantastic pelvic floor physios, nutritionists, psychologists, massage therapists, etc. who we can help you get in contact with.

How does the FGMS 12 Week Postpartum 1:1 Program work?

  • Book an introduction call with us. This is a chance for us to get to know each other a bit, and establish how we can be of help to you and your postpartum recovery journey.

  • We e-mail you all the information you need to register and make your payment or payments (it is possible to pay in 3 installments)

  • We highly recommend you make an appointment with a registered pelvic floor physiotherapist (feel free to ask us for trusted contacts) before starting your journey with us. We will gladly take their input and suggestions into account while preparing your program. This way, you will not need to set aside separate time to do your pelvic floor exercises.

  • We send you another email outlining how the program is built and where to find the information you need. We ask you to connect with us on Google Drive and create a folder with all your required documentation.

  • You will be asked to fill out a comprehensive intake form (to be found in your Google drive folder), which will become the basis of your 12 week training program.

  • You book your first face-to-face session with us via the website’s booking system. During this session, we carry out a number of assessments, which will provide us with important information about your current breathing and movement strategies, posture, and other aspects we take into consideration as we create your personalized program.

  • Based on your intake form and the assessment outcomes, we create a 12 week training program for you. This program will also be stored in your Google drive folder, and will feature 2 face-to-face training sessions per week, as well as an additional session you can complete at home. The home program will feature links to video demonstrations to take the guesswork out of the equation.

  • At the half-way point, we do another round of assessments to identify the potential progress we have made, and to make relevant adjustments to the program.

  • While the first half of the program tends to focus on recovery exercises, the second half often gives us a chance to start strengthening your body in order for you to return to your favorite sports and activities.

  • At the end of the program, you will either be ready to return to your favorite sports/activities, or know exactly which steps you need to continue taking in order to make your return a little later.

  • If you loved your Feel Good Moms journey and want to stick around, you will be able to sign up for our group class membership, where you can continue working out in a safe & supportive environment.

what others are saying..

FreekjeSafe environment to work out
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I trained with Miriam both pre- and postnatal. Not only is Miriam very knowledgeable and passionate about her job, she is also a lot of fun to train with. What I like about her approach is that she is really focused on your specific needs and provides you with options to train at your own level. Miriam teaches you everything you need to know on how your body changes during and after pregnancy. She creates a safe environment to work out. I felt stronger and ALWAYS left her classes with more energy and a big smile on my face! Thank you so much Miriam!
ElisabetFun and energetic
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Miriam has an unique ability to make workouts fun and energetic even for a pregnant lady in week 34. I would recommend it to everyone.
KarlijnPositive and empowering
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Before my pregnancy I'd never heard of a pelvic floor but after training at Miriam's prenatal workouts I'm starting to feel like a pro in understanding the changes in my body. It's great to interact with other strong women experiencing the same and keeping my body fit and healthy. The vibe is positive and empowering - it's all about what you can do instead of what you can't (which you hear too often during pregnancy). Very fun, lot's of laughs - you should definitely give it a try!
DaphneKnows what she's talking about
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Wonderful place to workout, learn about labour and your body and great enthusiastic teacher who motivates you and knows what she is talking about.
HelenFun workout
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Not some easy mommy-chatting group, but a good and fun workout. Great instructor, would love to come back.
NinaEnthusiastic trainer
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Great class, given by an awesome, knowledgeable, enthusiastic and super helpful trainer. Would recommend this class to any pregnant woman.
HannyLoved the workshop
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I went to the workshop Miriam gave at the Fitfair in Utrecht. I loved the workshop. I really learned a lot form her experiences and stories. She has a lot of knowlegde. She takes care that the information stays in your head by her funny way of teaching.
DouglasIncredible results
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I was fortunate enough to have met Miriam early this year as I was looking for some help getting back to the gym... She offered me a much more interesting way to achieve a healthy and a balanced lifestyle through completely different exercises and nutrition guidance that I had never experienced before. I was faced with an incredible result!! A much stronger foundation which helped me not only loose weight but feel better and balanced. Miriam has that secret ingredient to a successful people... she is passionate about her job!! She researches new techniques and is constantly updating herself with new courses and trainings. I definitely recommend her services to anyone looking for a better quality of life.
A cdcCaring, dedicated and knowledgeable
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I started training with Mimi before she set up the Feel Good Moms studio and classes, and I would recommend her as a trainer to anyone. Mimi is a caring, dedicated and knowledgeable professional. She tailors her classes (one-on-one or group) to the individuals who take part in them, rather than trying to apply a 'one size fits all' method or simply following the latest fitness craze. She listens to you and your objectives, not only helping you achieve them but also teaching you about fitness and health so you can eventually develop your own training routine. Mimi is extremely passionate about her work and is constantly learning and gaining qualifications to ensure that she delivers effective classes. After undergoing sensitive surgery, Mimi was the person I turned to, to help me recover, regain strength and confidence. I cannot recommend her classes more.
SarahLove the holistic approach
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I have been working with Mimi for some time now and I love the holistic approach that she brings to the session. Her knowledge is so extensive and she can tailor your workout to how you are doing that day in an instant so that you always get the most from your training.
“I trained at Feel Good Moms during my entire second pregnancy. And guess what? In contrast to my first pregnancy, I had no pelvic floor issues this time around. 100% thanks to the knowledge of FGMS. I am now working on my recovery during their postpartum classes. New and expecting moms, go to FGMS. You get to pick up knowledge that will forever keep you safe during training. Really!”
RachelLearnt so much
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I am working with Miriam to lose weight and I have learnt so much more than that. I have learnt about fitness, movement, eating patterns and what to eat. We have been able to work out my diet to prevent the stomach pain I was having. Above all we have a great time in both 1-on-1 classes and group sessions and I am getting stronger every week!
“I always enjoy the training sessions at Feel Good Moms. They always pick safe exercises, which you can do during and after your pregnancy. The trainers are super professional and have a lot of knowledge about appropriate movements and mobility exercises. Definitely recommendable for pregnant women & postpartum moms.”
LauraInspiring
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A very inspiring, fun and productive class! Miriam is kind and really knows what she’s talking about. She explains everything well so you go home with helpful exercises that are also very useful in your daily life. Highly recommend!
RachelWonderful
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Miriam truly is one of a kind! As someone who has never been a fan of the gym, I found her way of training really clear, effective and even fun! I signed up for a single 10 pack session back in May and have since completed 3x 10-pack sessions!! Miriam really takes the time to listen to you, identify your goals and abilities and works with you to ensure proper technique for each movement and explains what you’re doing and why! Her focus on education is what really makes her stand out! If you’re looking to make a positive change to your training regime or just starting on that path (like I was) - look no further!!
SimonaSuper professional
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Miriam is super professional paying close attention to your personal journey. She loves pushing your limits and maximize your capabilities. Next to it she’s super patient, kind and funny. Highly recommend her!
HannahAlways upbeat
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I’ve been training with Miriam for 5 months now and it has been such a positive experience. I love the emphasis she places on mobility, as well as the way she tailors exercises to what I need. She has always been upbeat, flexible and supportive, and is very knowledgeable about her subject. Training with her has really helped me feel better about myself both physically and mentally.
LoesSuper fun
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The last couple of years I intensified training in a gym, always looking for what works for me. Then I got pregnant, had a beautiful baby girl. For 1.5 years, I hit the gym maybe 10 times. My boyfriend proposed, so I needed to get in shape! I thought I knew something about training and just wanted a trainer that knew her stuff, but could also relate to a corporate job and does not give crazy advise on food. That is where Miriam came in, and I love her! She always surprises me with the workouts, is fun to hang around with and has a body that inspires. After our first 10 sessions I could already see such a big difference. I love it and will keep training, not only for my wedding but for better life balance!
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Your 3 months postpartum recovery program

→ Establish an action plan to meet your specific needs

→ Learn about the exercises you can do at home

→ Learn how to assess your abdominal wall and pelvic floor

→ Work on your breathing patterns, core connection, & posture

→ Begin with gentle exercises, which progress over the course of the program

→ Understand which exercises are safe, and which need a little more time and preparation

→ Learn how to become your own best coach by understanding how to regress and progress any exercises

→ Develop strategies to manage Diastasis Recti, prolapse, urinary incontinence and other postpartum related symptoms

→ Feel free to bring your baby if no one can watch over them

→ Enjoy booking flexibility, as you get to pick any available time slot that suits your schedule

Cost of this investment?

€1997

Did you keep recognizing yourself as you read the text of this website, and do you feel taking on a postpartum recovery project at Feel Good Moms is an important step for your physical and mental well-being?

If so, we enthusiastically invite you to book a free chit chat with us. Here we can talk about your specific goals, how you believe we can be of help to you, and outline a potential action plan tailored to your personal needs and preferences. We will of course also answer any outstanding questions you might have.

Review

Review

“Before my pregnancy, I’d never heard of a pelvic floor but after training at Miriam’s prenatal workouts I’m starting to feel like a pro in understanding the changes in my body. It’s great to interact with other strong women experiencing the same and keeping my body fit and healthy. The vibe is positive and empowering – it’s all about what you can do instead of what you can’t (which you hear too often during pregnancy). Very fun, lots of laughs – you should definitely give it a try!”

“The FGMS coaches know what they are talking about. They teach you about breath work, posture and help you lay a good foundation again. From there, you build up your exercise routine. They really acknowledge individual requirements. If you are experiencing physical struggles or pains, they can help you figure out what’s going on.”

If you are as excited as we are but have some practical questions, feel free to plan a “no strings attached” video consultation with us.

Together, we can establish how the Feel Good Moms team can be of help to you.

FAQs

This program is for postpartum moms. It is just as suitable for a mom who loves her zumba classes as it is for an elite athlete. It is for any mother who feels she can benefit from learning about the physical considerations during and after pregnancy, how to assess the states of her pelvic floor and abdominals, how to adjust exercises according to her unique physical requirements, and how to create an action plan for her to return to her favorite sport or physical activity.

The current investment for the 12 week postpartum group program is Euro 1997 excluding BTW. 

You can pay for this program in 3 installments. Please contact us for arrangements. 

We totally understand where you are coming from. This one-time investment will not only pay off during the 3 months of the program, but for the rest of your life. Take  pelvic floor knowledge for example. You may have no pelvic floor related issues now, but as us women get older, pelvic floors tend to become less functional, which could in turn lead to issues. The knowledge you will pick up now, will guaranteed come to your assistance at some point in time! 

During the course of these 3 months, we teach you everything you need to know to become completely independent. Afterwards, you will no longer need us and can shoot off to any sport or physical activity you like. 

It is a 1 time investment in yourself! 

Unfortunately, it is not. We simply see far more progress with our moms who come twice a week. It is difficult to reach our goals with just 1 training session per week. 

While you could TECHNICALLY start within days after giving birth, we HIGHLY RECOMMEND you schedule an appointment with a registered pelvic floor physiotherapist before starting with us. You may also want to wait about 6 weeks postpartum, as that’s the moment you will have your final check up with your midwives or gynecologist.

The topics we address during these classes can get pretty detailed and sometimes emotional. As much as we love to see the babes at the studio, we often see that moms struggle to focus on the tasks at hand. We therefore recommend leaving the little ones at home. However, we also recognize that it isn’t always possible to do so, and will gladly welcome babies if there is no other option. 

One of the many perks of the 1:1 postpartum program is that you have a lot of flexibility regarding booking slots. All you have to do is take a look at the schedule, pick the days and time slots that work for you, and make your booking.

You absolutely can! This is the perfect program for you, and we got lots of tricks in our sleeves to help you manage your symptoms. We also work in close collaboration with pelvic floor physical therapists and integrate their suggestions into our workouts. 

Yes you can! After you have completed our 12 week program, you are welcome to hop on our FGMS membership. We got a variety of classes on offer for you. 

It very much is. You too will learn how to reconnect with your body, tune in with your pelvic floor and abdominals, and pick up skills + knowledge, which will remain applicable during your entire athletic career. 

We won’t have catch-up sessions on offer, but you also won’t have to pay for the classes you will be missing. Please send us an email to make relevant arrangements.