If you’re a mum you’ll know that post-pregnancy it can take some time to feel like yourself again, and this is completely normal, your body has been through a lot so you need to be patient and embrace your body, because it has just accomplished something incredible.

We spoke to Adala Bolto, who is a mother of 2 and founder of ZADI Training, a female fitness franchise that offers a Female-Specific workout program.


As a new mum, you may think you don’t have the time or energy to workout, however this is something that is so important in the post-pregnancy recovery process. It may just be a light walk around the block or some stretches if you still don’t feel like you can workout properly.

Fuel your body

Post-pregnancy it is important to fuel your body with the nutrients it needs. Plenty of grains, proteins, healthy fats, fruit, vegetables and fiber. Eating the right foods, will help you recover from childbirth faster and also keep your body strong and full of energy, which is something you’ll definitely need. If you find you’re running around a lot, be sure to always have healthy snacks on hand, to refrain you from buying processed foods. It’s also important to stay hydrated and drink plenty of water.

Join a mothers group

During the time of change, joining a Mothers group is a great way to understand what other mothers are also going through, and it’s a great way to meet new people, who knows they may turn out to be a lifelong friend. It’s also beneficial to your child as they will learn to be social and adapt to different environments. You’ll also find you feel less alone as it can be hard for friends who don’t have children to relate, so talking to like minded mothers may teach you a thing or two.

About ZADI Training

ZADI Training offers Female-Specific workout programs endorsed by exercise science and ‘Australian-first’ bespoke, revolutionary tools that measure progress and results.

ZADI is the first ‘franchise’ network to offer female specific HIIT and functional combination programs – endorsed by exercise science, innovative technology, smaller trainer/ participant ratios and an environment which promotes targeted fitness.

–  They offer a new workout for each day for a 6 months period

– All female-specific and targeted to the goals of their demographic

– All heart rate/effort tracked to ensure results as (effort = results)

– All workouts incorporate every recommended movement patterns which ensure balance, injury prevention and a proportionate physique, for example all workouts include hinge, bend, flex, twist, squat and lunge moments

– All based on the FIIT principle which stands for – Frequency, Intensity, Time and Type

More on post-pregnancy: