When asked about her fitness goal, our mum-of-three editor Syaz said she wanted to be stronger to be there for her kids. Three sessions into the programme, she’s happy to report that she found just that and so much more.
Had a kid recently? You go, mama! Parenthood can be so fulfilling and challenging at the same time — just take it from us mums at the HoneyKids team. While we don’t necessarily need to ‘bounce back’ and lose all that pregnancy weight immediately, we do want to be stronger so we can be there for our kids.
This is exactly what our editor Syaz was looking for in a fitness programme after having her third child. “I don’t need to ‘bounce back’; I just want better mobility, flexibility, and strength to be there for my kids,” she told UFIT during her initial health consultation for the Foundation Program. With that goal in mind, the health and fitness provider quickly put together a team of coaches and clinicians to support Syaz’s journey. Read on for her experience.
What you need to know about UFIT’s Foundation Program
As its name suggests, the UFIT Foundation Program is for anyone (psst: beginners, this is a great safe space!) looking to kickstart (or restart) their fitness journey; and specifically those who are looking to start strength training. And yes, it’s fantastic for pregnant mums who are prepping themselves for the big day; as well as postpartum mums who want to take things at their own pace.
In the span of eight weeks, the UFIT Foundation Program includes:
- Detailed health assessments (covering body composition assessments, physical performance screening, and reports).
- A consultation with a physiotherapist or podiatrist, depending on your goals and needs.
- Weekly personal training sessions
- Weekly one-to-one reformer pilates sessions (our personal favourite!)
- Nutrition consultations and active management throughout the duration of the programme
- Unlimited access to all of UFIT’s classes
The programme has got everything covered, but what really impressed Syaz and the HoneyKids team is how personalised it is. UFIT doesn’t just take your goals into consideration, they also factor in your profile. In Syaz’s case, UFIT was mindful of her current phase as a postpartum mum when putting the best trainers together for her team.
Yes, you read that right – this programme provides you with a solid support team. In Syaz’s case, she was assigned a physiotherapist and pilates instructor with postnatal care expertise, as well as a coach who is a mother herself.
Now that you have an idea of how the Foundation Program starts, let’s get to the exciting bits: the training sessions.
Session #1: Consultation with a UFIT physiotherapist
Interestingly, Syaz’s session with her physiotherapist Cheryl started with an ultrasound scan. She joked, “I never thought I’d be doing an ultrasound again so soon after giving birth! Cheryl wanted to observe how much control I have of my pelvic floor post-pregnancy. She talked me through kegel exercises while watching the ultrasound for my movements.”
Cheryl also conducted an assessment on Syaz’s scoliosis, a common condition where the spine curves sideways, instead of straight (resembling an S or C shape when viewed from the back). Cheryl explained how it might affect her movement and day to day life. All of this information was recorded on an integrated app that Syaz’s UFIT coaches have access to. This allows Syaz’s dedicated team to tailor a programme based on all the assessments to ensure she reaches her goal in the safest and most effective way.
Session #2: Strength training with a UFIT coach
Take it from us, there’s nothing like hitting it off with a fellow mum who can relate to everything you say. UFIT has a knack for matching the right trainers to you, and Syaz couldn’t stop raving about how friendly and welcoming Coach Devina was. Devina helped her feel at ease right from the get-go, especially since this is her first time being in a gym.
Syaz especially liked how Devina asked about the challenges that she currently faced keeping fit after giving birth to her third child, and tailored the session to suit her current fitness level.
The session started with a light warmup on one of the bikes — nothing too intimidating. Each set was challenging yet unrushed, with Devina constantly checking in to see if the pace was comfortable. One of Syaz’s most memorable takeaways was Devina saying that everyone gets back into it in their own time. “It was really comforting to hear a professional like her validate the experience of mums and the empathy she showed to those like me who find it hard to get active again,” Syaz explained.
Achievement unlocked: “As someone who’s only ever used 2.5kg weights (no judgement please!) I was so proud of myself for doing a 15kg deadlift – that’s about the weight of my six year-old! Devina was right when she said “If you can carry your kid, you can lift your weight”.”
Session #3: Reformer pilates with a UFIT instructor
Next on the training schedule was reformer pilates. Cheryl, who conducted the initial physio session, also happened to be Syaz’s assigned pilates instructor, and she had some core-specific workouts to improve core stability on the list. Though pilates is familiar ground for Syaz, she felt a good amount of heat after a few simple reps as her instructor was there to help her push her limits while making sure she’s still comfortable with the pace.
Just like her strength training coach, Syaz found her pilates instructor super encouraging as well. It helped that Cheryl described the reformer as a tool to assist in rehabilitating the body after something as traumatic as childbirth. “It’s normal to find ‘easy’ exercises more difficult than they were before,” she reassured Syaz.
“Cheryl also said that the important thing is to be ourselves and not rush to ‘bounce back’, because the body heals in its own time and can benefit from detailed, one-on-one guidance from professionals like herself,” Syaz elaborated.
Pro-tip unlocked: “Cheryl shared some fun alternatives to similar workouts using stuff we have lying around at home – like a kids’ truck toy for example, to use as sliding tools for leg exercises.”
Ready to transform from strong mama to stronger mama?
Syaz found that she didn’t just become stronger through the Foundation Program. She developed confidence, a new sense of achievement, and now has a renewed interest in exercising regularly – all within three sessions. And this really is the essence of the programme, which is to set everyone up for long-term success in their fitness journey.
“I’d recommend this for mums who have the same goals as me; or any mum who wants to start exercising, but isn’t sure where to start or finds the gym intimidating. I’ve met trainers who are warm and encouraging, and these made all the difference,” Syaz said.
Ready to kickstart your fitness journey? Book in for a free health consultation at your nearest UFIT Hub (Club Street, one-north, or City Hall) and find out more about its Foundation Program. Take your first step towards a stronger you. You can do it, mama!
Bonus: Purchase the Foundation Program from 27 August to 12 September 2025 and get two additional sessions (worth $340) for free! You can utilise these sessions on any of UFIT’s Circle of Care services, ranging from personal training, physiotherapy, podiatry, reformer pilates, and more.
This post is in partnership with UFIT.
