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Prab Sandhu, 15388 24th Avenue, Surrey, BC (2026)

05/27/2026

Postpartum is one of the hardest and most humbling seasons a woman can go through.

You’re running on broken sleep.
Your body feels unfamiliar.
You’re feeding everyone else before yourself.
You’re touched out, overstimulated, exhausted… but somehow still expected to function like normal.

And yet so many moms still carry this quiet desire to feel good again.

Not because they hate themselves.
Not because they’re trying to “bounce back.”

But because deep down, they miss feeling strong.
Clear-headed.
Confident.
Taken care of too.

I think one of the biggest mistakes postpartum moms make is trying to return to their old routines immediately.

Your old routine wasn’t built for night wakings every 2-3 hours.
It wasn’t built for healing hormones, breastfeeding hunger, mental load, or trying to shower before your baby wakes up crying again.

You do not need more pressure right now.
You need support.
You need realistic structure.
You need habits that fit THIS version of your life.

That’s why I teach postpartum fitness and nutrition differently.

We focus on:

* simple nutrition
* sustainable movement
* healing your relationship with your body
* building routines around motherhood instead of fighting against it

Because healthy postpartum moms are not the moms doing everything perfectly.

They’re the moms learning how to pour back into themselves too. 🤍

If you’re in your postpartum season and want realistic fitness, nutrition, and motherhood content that actually understands this stage of life — follow along 💗🫶🏽

05/17/2026

I’m not your lactation consultant… but as a first-time mom who was completely anxious, overwhelmed, and constantly questioning if my baby was getting enough milk, these are genuinely the things that helped me most 🤍

Save this for your postpartum journey & follow for more postpartum fitness & nutrition tips 🫶🏽

There’s SO much information online about increasing supply, and honestly, a lot of it made me more stressed postpartum.

The biggest thing I learned was this:
milk production isn’t just about one “magic” food or drink — it’s about supporting your body properly.

Things that personally made the biggest difference for me:

💗 EATING ENOUGH CALORIES
Breastfeeding requires a lot from your body. I noticed a difference when I stopped accidentally skipping meals and started building balanced meals with protein, carbs, and healthy fats instead of just snacking all day.

💗 PRIORITIZING PROTEIN
I focused on protein at every meal/snack: eggs, Greek yogurt, chicken, beef, protein smoothies, cottage cheese, etc. This helped me feel fuller, more energized, and supported recovery too.

💗 HYDRATION + ELECTROLYTES
Not just plain water. I started adding electrolytes, coconut water, mineral-rich drinks, and keeping water beside every feeding/pumping station so I’d actually remember to drink consistently.

💗 FREQUENT MILK REMOVAL
Milk supply works on demand. The more consistently milk is removed, the more signals your body gets to produce. Feeding on demand, not waiting too long between feeds, and pumping after feeds occasionally helped me.

💗 SKIN-TO-SKIN
Spending time skin-to-skin with my baby helped both feeding and letdown more than I expected. Even just relaxing with baby on your chest can help.

💗 REDUCING STRESS
This one is HARD postpartum, but I realized stressing about supply constantly was making everything worse. Eating properly, asking for help, resting when possible, and not obsessively tracking every ounce helped me mentally and physically.

Your body needs nourishment, hydration, minerals, and support — not just lactation cookies and a Stanley cup 😅

04/30/2026

I fell into this hard after having my baby…

I thought “eat less, move more” was the answer.

So I’d barely eat all day… then by night I was starving and grabbing whatever was quick — chips, cookies, crackers.

And the weight wouldn’t move.

Turns out my body wasn’t being “stubborn” — it was just trying to keep up with no sleep, hormones all over the place, and (if you’re breastfeeding) literally feeding another human.

Once I started actually eating enough and focusing on real meals… things finally started to shift.

If you feel stuck right now, you’re not alone. This phase just needs a different approach 🤍

Follow for real postpartum fat loss tips (not the toxic bounce-back ones)

04/01/2026

Save this 🧡 if you’re in the postpartum trenches and needing a sweet treat at night

If you’re anything like me… I love a sweet treat at night, but I hate the crash after 😅

So instead of cutting it out, I started balancing it 👇
Protein + fibre + healthy fats = no crash, no crazy cravings

Try combos like:
• Greek yogurt + berries + peanut butter
• Apple + almond butter + a few dark chocolate chips
• Cottage cheese + strawberries + granola

Same sweet fix… completely different result

Try this tonight & save this so you don’t forget 🤍

Follow for more postpartum weight loss tips

03/31/2026

Postpartum weight loss does NOT need to be complicated.

If you’re in that newborn stage feeling overwhelmed, exhausted, and wondering how you’re ever going to “bounce back”… this is your reminder:

You don’t need a perfect routine.
You don’t need intense workouts.
You don’t need hours in the gym.

If you have a baby and a stroller, you already have everything you need.

Daily walks = fat loss, better energy, improved mood, and a mental reset (which every new mom needs).

Especially in those newborn trenches… getting outside can change your whole day.

Simple works. Consistency wins. And it adds up FAST.

Follow for more real, simple postpartum fitness & fat loss tips 🤍

02/17/2026

Save this for your pregnancy leg day 🤍

Strong legs aren’t just for aesthetics — they’re for labor.

During pregnancy, I focused on strengthening my glutes, legs, and deep core because labor is a marathon, not a sprint.

The endurance, stability, and breath control you build in workouts like this translate directly into how you move, support your pelvis, and push during birth.

Deep squats, hip thrusts, deadlifts — these aren’t just gym exercises.

They’re preparation.

They help relieve back pressure, improve circulation, support posture, and keep your hips strong and mobile as your belly grows.

If you’re pregnant and training, think strength + breath + control.
Not intensity. Not ego. Intention.

12/21/2025

Send it to a postpartum mom who’s running on empty 🤍

If your energy feels up and down, you’re constantly hungry, or you’re crashing mid-day… this oat bowl is one of the simplest ways to support your body during pregnancy and postpartum.

Here’s an easy oatmeal combo you can actually implement:

✨ Strength + Energy Oat Bowl
• Rolled oats (made with water or milk of choice)
• Mixed berries
• 1–2 tsp soaked chia seeds
• 1 tbsp nut butter

Why this works for pregnancy & postpartum:
✔ Oats help stabilize blood sugar, keeping energy steady and supporting recovery
✔ Berries provide antioxidants that support healing and reduce inflammation
✔ Chia seeds support digestion, hydration, and help you feel fuller longer
✔ Nut butter provides healthy fats that support hormones, brain function, and satiety

This is the kind of meal that supports strength, energy, and nourishment — not restriction.
Simple, balanced, and repeatable.

Save this reel so you have a go-to option when you don’t want to overthink food.

12/20/2025

Comment “PROTEIN” for my High-Protein Pregnancy Guide 🤍

Protein powder during pregnancy isn’t something to fear — it’s something to use intentionally. There’s a lot of noise online that makes women feel like one scoop will harm their baby, when in reality, the conversation needs more nuance and less fear-mongering.

Whole, nourishing foods should always be the foundation — eggs, meat, fish, dairy, and other real protein sources provide nutrients that powders simply can’t replace. But when appetite is low, meals are smaller, or life gets busy, protein powder can be a supportive top-up — especially if it was already part of your routine before pregnancy and your body tolerates it well.

Pregnancy increases protein needs because your body is doing incredible work. The goal isn’t perfection or hitting a number — it’s supporting steady energy, blood sugar balance, and your baby’s growth with foods that nourish you both.

This is about informed choices, not restriction or fear.

My fave protein powder lately is Isogold Whey Protein in Vanilla flavour 🫶🏽

Comment “PROTEIN” and I’ll send you my free High-Protein Pregnancy Guide 🤍

12/19/2025

If you’re early in pregnancy, save this — you’ll come back to it 🧡

Pregnancy hits different when it’s your first time — especially the 1st trimester.

There’s so much you don’t hear until you’re in it… and suddenly everything feels unfamiliar.

1️⃣ You’re not “eating for two.”
The goal isn’t more food — it’s smarter nourishment.

2️⃣ Undereating happens fast when nausea hits.
Small, simple meals make the biggest difference in energy.

3️⃣ Protein doesn’t have to be all-or-nothing.
Aim for 10–20g at a time and let it add up.

4️⃣ Some core exercises feel terrible early on.
Breathing, stability, and anti-rotation work protect your deep core.

5️⃣ Short workouts STILL count.
You don’t need long sessions to stay strong.

6️⃣ Hydration changes everything.
Electrolytes can reduce headaches, constipation, dizziness, and fatigue.

If you’re early in pregnancy, save this — you’ll come back to it.

And if you want more support with pregnancy nutrition, fitness, and feeling strong through every trimester, follow along ❤️

12/18/2025

I didn’t expect this to be the hardest part of pregnancy.

Not the nausea. Not the cravings.

But learning how to slow down.

I was so used to doing everything for everyone else, staying busy, staying active, pushing through tired… that I forgot I mattered too.

And the moment I realized that not resting was actually a disservice to my baby — everything shifted.

Pregnancy has a way of humbling you.

It teaches you that rest is productive.

That choosing yourself is part of choosing your baby.

And that you don’t have to earn your worth by doing more.

If you needed permission to pause, this is it.
Save this for the days you feel guilty for resting 🤍

Share it with another mama who needs the reminder — and follow along for honest motherhood + pregnancy conversations.

Prab Sandhu

05/27/2026

05/17/2026

04/30/2026

04/01/2026

03/31/2026

02/17/2026

12/21/2025

12/20/2025

12/19/2025

12/18/2025

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