Home | Fit Mamacitas |Pre & Postnatal Personal Training | Reinaert de Vosstraat 22, Amsterdam, Netherlands

Fit Mamacitas

I coach pregnant and postpartum women with personalized strength training, adapted to each stage of pregnancy and recovery.

Hola, I'm Astrid

It feels only fair to start by mentioning all the women who have crossed my path, those who have trained with me from the beginning, those who have moved on, and those who have just joined the journey.

Each story, conversation, and shared experience has shaped who I am today and why I do what I do. They’ve all led me to one clear purpose: to help women feel confident, strong, and capable of taking on the world, no matter what stage of life they’re in.

How do I do that? Through movement.

Services

Feel strong, supported, and confident through every trimester

Strong in Pregnancy (8 weeks)

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Best for: Moms who want to come back stronger than before.

Reconnect & Restore in Postpartum (12 weeks)

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Train Together. Grow Together. Feel Strong Together.

Premium Support, Shared Experience (Duo 8 weeks)

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Testimonials

What Moms Say

Camee

I started working out with Astrid when I was a few months post partum. This was when I was at my worst regarding my weight, health and most importantly; my self esteem. My sessions with Astrid got me excited, motivated and helped me regain respect and love for my body. She knows a lot about PP and can create a fitting workout plan for this. I learn so much during our workouts, she is patient, kind and a great trainer. Also, our sessions are always a lotttttt of fun! 100% recommend, it helped me so much and after almost 2 years, she can still help motivate me and teach me many new things!

Early pregnancy can be full of uncertainty.

Yes I am pregnant! 🤰🏽🙌🏾

I had my first scan and they couldn’t see the embryo. The kind midwife told us it could be a miscarriage, something that happens more often than we think. Around 10–15% of known pregnancies end this way, and about 1 in 4 women will experience a miscarriage at some point in their life.

At the same time, the midwife wasn’t sure. It could also have been that it was simply too early so she asked us to come back for a second scan a week later.

That week of waiting and that uncertainty… it was heavy. Also the hormones didn’t help at all 🤦🏽‍♀️

We went to the second scan feeling extremely sad, already thinking this might be the end of my pregnancy. And then… boom!
There it was. An embryo. A heartbeat 💓

My world turned upside down in seconds. I was in shock, overwhelmed, and incredibly happy all at once.

It turns out I was just very early (around 5 weeks at the first ultrasound) Ovulation and fertilization likely happened later than expected.

I’m sharing this because early pregnancy isn’t always straightforward.
The waiting is hard.
The fear is real.

My heart is also with women who have been trying to conceive for months or years. The quiet strength it takes is enormous. The waiting, the hoping, the disappointment… it’s a lot to carry ❤️

When You DON’T Need to Modify Your Training:

💚You feel good overall
💚You were already training before pregnancy
💚Your doctor hasn’t given you any limitations
💚Your workouts are controlled, intentional, and technique-focused

When You SHOULD Modify Your Program:

❌Strong nausea, extreme fatigue, or dizziness
❌Low blood pressure episodes
❌Very poor sleep or recovery
❌High stress or anxiety
❌Any bleeding, cramping, or unusual pain (always consult your doctor)

Nobody prepares you for the emotional plot twist of postpartum. The world talks about “getting your body back” but what about your energy, confidence, strength and identity?

Here is what I think:

Your body isn’t lost, it grew a whole human.
It deserves care to rebuild strength

Postpartum strength doesn’t look like perfection.
It looks like showing up, consistently;
With love for yourself instead of pressure

Save this for a day you doubt yourself 🤎

Before returning to running postpartum, it’s important to make sure your body, especially your pelvic floor, is ready for impact.

In this video, I’m showing you the load and strength tests recommended in the Returning to Running Postnatal Guidelines (UK).

These tests help us see how your body handles load, balance, and single-leg strength, all key components of safe running.

Evidence suggests that before returning to running, women should:

✔️ Be at least 12 weeks postpartum
✔️ Prepare the pelvic floor for load
✔️ Pass strength and load tests from the Returning to Running Postnatal Guidelines with no symptoms such as heaviness, leakage, or pain.

Remember:
✨ Any weakness you notice isn’t a setback, it’s valuable feedback showing you where to focus your strength work so you can come back stronger.

Tips:

✔️Keep your knees tracking over your toes (avoid them caving inward).
✔️Keep your hips level. Avoid dropping one side when standing on one leg.
✔️ Keep your core gently engaged to support your pelvis and spine.
✔️Breathe: Avoid holding your breath during effort. Exhale on exertion to manage intra-abdominal pressure.

#FitMamacitas #PostpartumRunning #PelvicFloorHealth #EvidenceBasedTraining #StrongMoms #PostpartumRecovery #WomensHealth

That little voice holding you back it’s your brain trying to keep you safe. It’s the same voice that stopped me for a long time from starting my own business.

Our minds love comfort and routine, so starting something new feels like a threat. That’s why it feels so hard to begin.

But here’s the truth: once you take that first step, your brain adapts and you’ll start to crave how good it feels to train strength.

So stop overthinking. Start today. You’ll thank yourself later 💪🏾

#prepareforpregnancy

I can’t believe I’m actually going for it 🫣 We don’t know what’s going to happen or if we’ll be able to have a baby, but… we’re trying, and that’s exciting and fun and scary 😆 but what’s also fun is preparing myself for pregnancy 🤰🏽thinking about my body as the environment where my baby will (hopefully 🤞🏾) grow.

Are you in the same boat? 🫶🏽

🇪🇸No puedo creer que de verdad me esté animando a hacer esto🫣 No sabemos qué va a pasar ni si vamos a poder tener un bebé, pero… lo estamos intentando, y eso es emocionante, divertido y da un montón de miedo 😆 Pero también me emociona prepararme para el embarazo 🤰🏽 pensar en mi cuerpo como el lugar donde (ojalá 🤞🏾) crezca mi bebé.

Tú también estás en lo mismo? 🫶🏽

I’ll be honest, I used to follow the 140 bpm rule too in the past 😬But that guideline came from 1985 and the science has changed.

Today, organizations like ACOG and CSEP no longer recommend a fixed heart rate limit during pregnancy.

A one-size-fits-all number doesn’t make sense because your heart rate changes so much during pregnancy.
Instead, we now use how you feel as a guide:

♡The Talk Test:You should be able to talk, but not sing.
♡RPE (Rate of Perceived Exertion):Training should feel “somewhat hard,” not exhausting.

For most healthy pregnancies, moving regularly at a moderate intensity is not just safe, it’s beneficial for mom and baby!!

#fitmamacitas #pregnancyworkout

Your pelvic floor is like a hammock of muscles working together to support some pretty important stuff: bladder, bowel, and sexual function.

And it’s not only for women, if you’re human, you have a pelvic floor. 👩🏽‍🤝‍👩🏾🧍🏽‍♂️👬

Here’s a fact you probably didn’t know: a strong pelvic floor can help improve erections and control in the bedroom. 🔥
But it’s not just about sex, your pelvic floor also supports bladder control, bowel health, and even helps with lower back stability.
It’s not a ‘women-only’ muscle group… it’s YOUR muscle group too. 😉

Activities during this time frame are designed to promote healing and should be no more strenuous than tasks of daily living.

You shouldn’t be returning to official exercise or traditional strength training until you get her primary care provider’s clearance, which typically occurs during the six-week checkup.

Keep in mind that if you don’t feel prepared to do any of this, that’s OK ❤️

That said, this is a sample of a dynamic “warm-up”to help you start regaining strength and function. As long as you don’t overdo it this can help minimize pain, stay mobile and regain mind-muscle connection.

The wedding of the century! ❤️🤍Tycho & Marjolijn🤍

Connection breath is a simple but powerful way to connect your breath with your pelvic floor.

🌬️ Inhale
Take a slow, deep breath in. Feel your belly and ribs expand as the air comes in. At the same time, your pelvic floor muscles relax and soften.

💨 Exhale
Now exhale gently… your belly flattens, your ribs come back in, and your pelvic floor lifts up and in. Imagine you’re gently picking up a little bean with your vagina.

After having a baby, many women want to feel strong again but aren’t sure how to safely return to lifting. Your body has changed, and it deserves the right kind of training.

My Return to Strength program guides you step by step, rebuilding your core and pelvic floor, and gradually progressing your strength so you feel confident and supported.

This program is for moms who are ready to move past early rehab and start feeling strong again. Whether you prefer training at home, in the gym, or a bit of both, I’ll make it work for you :)

Send me a DM to start your journey back to strength

Life is a collection of self-fulfilling prophecies” John Nabor.

The hardest battle after my knee surgery wasn’t just physical, it was in my head. I kept telling myself things like “I’ll never get back to where I was.

Now I focus on: I’m getting stronger every day!

A 2014 study showed that cyclists who used positive self-talk during endurance tests not only felt the effort was easier, but they also managed to pedal for almost two minutes longer.

So tell yourself, “I’ve got this.” Then go get it.

If you’ve ever started strong with your workouts but slowly slipped away… you’re not failing.

Pregnancy and postpartum bring invisible roadblocks that can make change overwhelming.

These challenges are real but they don’t define you.

I’m here to walk with you one step at a time 💪🏾❤️

Feeding, holding, and cuddling your baby is beautiful… but it can also leave your shoulders rounded an back pain.

This quick band workout will help you:
💪🏾Open up your chest
💪🏾 Loosen stiff shoulders
💪🏾 Strengthen your back so you feel more comfortable holding your little one

You only need 10–15 minutes and a resistance band. Perfect to sneak in between feeds or naps.

Because taking care of you is part of taking care of your baby. 💕

#PostpartumWorkout #BreastfeedingPosture #StrongMama #PostpartumFitness#fitmamacitas

The first two weeks after giving birth (whether via C-section or vaginal delivery) are all about healing, rest, and adjusting to life with your newborn. And let’s be honest: that alone is more than enough. These are some of the most intense and overwhelming days, so please know that you’re not expected to do anything more than recover.

If, and only if, you feel up for it, you can begin gently reconnecting with your core through simple breathing and movement patterns. But if you’re not ready yet, that’s completely normal too. Trust your body, listen to yourself, and start when it feels right for you. 💛

1️⃣ Seated 360 Breathing
Sit upright with feet flat on the floor. Inhale deeply through your nose, expanding your ribs in all directions (belly, sides, and back). Exhale through your mouth focusing on depressing your belly and ribs and spelling all the air.
2️⃣Supine 360 Breathing
Lie on your back with knees bent and feet flat. Inhale deeply through your nose, feeling your ribcage expand all around. Exhale slowly through pursed lips (imagine zipping up jeans from your pelvic floor up to the bottom of rib cage.
3️⃣Supine Pelvic Tilt with Abductor Squeeze
Lie on your back with knees bent and a small ball or pillow between your knees. As you exhale, gently tilt your pelvis to flatten your lower back into the floor while squeezing the pillow . Inhale to relax. Strengthens deep core and pelvic floor.
4️⃣Sit to Stand w/ core contraction
From a seated position, shift your weight over your feet and as you stand up, exhale and gently lift your pelvic floor. These are two variations with the pillow between your legs or press with your hands that to squeeze gently to help with the mind-muscle connection

P.s visiting a pelvic health physiotherapist is a must‼️

#C-section #postpartum #postpartumfitness #postpartumfitnessjourney #vaginalbirth #womenshealth

Breaking the stigma around menopause! My client Heleen is thriving with weightlifting and HIIT, and showing that this stage of life can be empowering and positive!

Badass mamacitas. Who says you can’t grow a human and be powerful?

#StrongMoms #WomensHealth #pregnancy #pregnancyworkout

Pregnant or recently had your baby?
Here are 3 core exercises that are safe and effective during pregnancy and postpartum (with your doctor’s okay):
1. Suitcase carry
2. Bird-dog
3. Pallof Press

These moves help improve posture, strengthen your deep core, and protect your lower back, without putting pressure on your pelvic floor.

🇪🇸
¿Estás embarazada o acabas de tener a tu bebé?
Aquí tienes 3 ejercicios de core que son seguros y efectivos tanto durante el embarazo como en el postparto (siempre con la aprobación de tu médico):
1. Suitcase Carry
2. Bird Dog
3. Pallof Press

Estos movimientos te ayudan a mejorar la postura, fortalecer el abdomen profundo y proteger tu espalda baja.

🎈👩🏽‍🤝‍👩🏾👩🏽‍🤝‍👩🏾 te echamos de menos @karibbella

Mallorca 🤍

prepare to watch the best dive start at the end 😂😂

My favourite spot in the Nederland 🤍🩵💙🩷🧡

First dive of the year! Gelukkig nieuwjaar allemaal 🤍🌊

In a scale of 1 to 10 of difficulty, learning to surf is for me like 15 😂 it’s quite scary sometimes and being in the washing machine is not fun at all, but once I manage to actually catch one wave, it feels so Damn good and then I want more and more!

Here a complete kook, feeling like Kelly slater 😅

A bit of our last session before giving birth to a beautiful baby girl 👧🏽

@giuda4 que buenos gustos tienes para las amigas 😜🤍💗🤍

Mentally I'm here.

@fanaticsup 🤍 @super.aloha ❤️

Grabar te quita mucho tiempo así que no estoy mucho por la labor 🙄😂 de todos modos aquí les dejo un pedacito del entreno de ayer

Weighted Chin-Ups 8kg
Hip Thrusts 220%BW x8
Skater Squat x10 (es la primera vez que los incluyo en mis entrenos y me encantan) con ganas de progresar! 💪🏾

Nos encanta el postureo, pa’ qué negarlo?✌🏾😝

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@astrid_betancourt

Fit Mamacitas

I coach pregnant and postpartum women with personalized strength training, adapted to each stage of pregnancy and recovery.

Hola, I'm Astrid

Services

Testimonials

​

Follow me on Instagram