Fitness for mums and women



Personal training for mums and women:

Warrior Mama Nitsha portrait

‘I need to exercise.

I know I need to go to the gym, but I really hate it.

I can’t motivate myself and be consistent.

There are so many exercise videos online out there I don’t know where to start.’

Sounds familiar? That was me. I used to hate the idea of going to the gym, but now I can’t imagine my day without it. I am an expert level 3 personal trainer, specialising in women’s fitness programmes, ranging from weight loss and body transformation, to pre-natal and post-natal fitness.

I believe that in order to change your body, you have to exert willpower, change your lifestyle and forget about the quick fix diets. I aim to work with you to create THE plan that will guide and push you through this transformation with ease – it’s actually not that difficult at all!

You will be following the most comprehensive and proven nutritional and training approaches, specialised to your needs. I have helped female clients to attain their goals, including getting ready for weddings, beach holidays and a Sports Illustrated photo shoot, as well as helping mums get in shape after giving birth.

We will tackle each and every excuse you can come up with. Unleash the warrior inside you, get into action and give your body the attention it’s been craving. You will be fit before you know it!

What I can do for you:

One on one training.

Personalised one on one training sessions at your home, your local gym or park, or at my London studio. I’ll design a personalised programme that fits your lifestyle, equipment and resources, help you optimise your performance and push you to get the results.

Small Group Classes

Bring your friends and join my other clients for different small group classes designed for mums and women throughout each week in a studio in Belsize Park. I will take you through fun, but challenging, workouts that will get your blood pumping and body rocking. Maximum 10 people per class.

Online training.

Use my app to access your personalised training plan and track your workouts. I will regularly review your progress and tweak your plan accordingly to help you achieve your goals.


May Solo
May Solo
15:56 18 Apr 17
Nitsha has been absolutely perfect, she does a range of workouts and always keeps me motivated in my sessions, especially when they are super hard. She provides meal plans and excersize assignments via her app and any questions you have she is always available to answer. She is efficient, professional and very reliable. I 100% recommend her to anyone interested in a healthy lifestyle change.
Syndy Shen
Syndy Shen
20:07 19 Apr 17
I have Nitsha as my personal trainer to help me start my fitness routine. She is very organised with great approach for beginners to gradually adapt into a variety of exercises and get interested and confidence in training. She also develops delicious meal plan to help form a healthy diet and personalised home work to assist training. I felt much better in energy level and more active day to day.
Esraa Al-Timimi
Esraa Al-Timimi
08:54 17 Apr 17
Even when I wanted to give up Nitsha pushed me, my body is tranforming and my attitude to health and wellbeing has completely changed. A great instructor whos flexible , respectful and absolutely wonderful. Lost 10kg in just over 2 months. Thank you
See All Reviews


Breakfast 🍳! Omelette with added soya milk and butter, stir fried mushroom with a hit of pepper and sesame oil, fried onion and tomatoes topping. Happy me! 😍💪💯 #healthybreakfast #healthyfood #protein #muscle #breakfast #cleaneating #warriormama #warriormamafit
Leg day! Started with a few squat warm up sets. Then I hit 80kg squat for 2sets and drop down to 70kg squat for another 2 sets. 
#squat #legday #gym #lift #warriormama #warriormamafit #glutes #butt
Total body resistance home workout to burn of some fat before the holiday! ☃️🤸‍♀️🎅🏻 Static Dumbbell Lunge: 15 reps each side for 3 sets
Bent-over Dumbbell Row: 15 reps, 3 sets 
Kettlebell Deadlift: 20 reps, 3 sets
Kettlebell Swing: 20 reps, 3 sets
Curtsy Lunge: 16 reps, 3 sets
Dumbbell side Lunge: 10 reps each side, 3 sets
Bicep Curl: 14 reps, 3 sets
Dumbbell Crunch: 20 reps, 3 sets

#holidayfun #weight #weightloss #homeworkout #warriormama #warriormamafit
My one rep max today is 💯 kg. Normally I will be able to do 3 reps of this. Not my strongest day but that will do 😬💪. #deadlift #100kg #gym #weight #mondaymotivation #lift #warriormama #warriormamafit #fitness
Leg raise progression. Work your lower abs and transverse abs to build that v-shape and sucked-in tummy. 
The goal is to never let your lower back off the floor. Everrrrr 🙏. Or you will hurt your back and it won’t be as effective. 
Pull your belly button in and compress your rib cage down. 
Start from the first version and build up to the final version. Make sure your chin is tucked so you don’t end up hurting your neck as well 😬. Aim for 15 reps 5 sets.
#core #abs #absworkout #coreworkout #warriormama #warriormamafit #gym
Hollow body core exercise variations. This exercise is one of my favourite core workouts that really activates and builds rock-solid core. 
Start from version one and gradually work up your way to the final version. Make sure that your lower back is always touching the floor.

Hold the hollow body post for 30 seconds, rest 20 seconds in between set. Complete a total of 6 sets.
#core #coreworkout #abs #warriormama #warriormamafit #gym
Backward lunge combo to fire up you butts and legs without the knee pain.
Aim for 20reps each exercise for the total of 4 rounds. 
#legday #buttworkout #glutes #warriormama #warriormamafit
Sourdough pizza on my cheat day. Absolutely aaaamazing! 
#warriormama #warriormamafit #cheatday #cheatmeal #pizza
Beach execise 😙☂️🌊 Or if you find any outdoor gym, this works well as a short circuit fun burn serious calories and increase your instamina!

Perform 20 reps each exercise for the total of 4 rounds.

#beach #beachbody #outdoorworkout #outdoor #weightloss #warriormamafit #warriormama
Arm workout circuit with dumbbell for great athletic arm definition.

Perform 15 reps of each exercise for the total of 3 sets

#armworkout  #gym #weight #weightloss #girlswholift #warriormama #warriormamafit
Lower body superset to create your ideal bubble butts 😆😙 Perform:
RDL deadlift 16 reps
No rest
Single-leg deadlift 10 reps in each leg

For the total of 4 sets. 
#weekend #gym #weight #glutes #butt #legday #warriormama #warriormamafit
Just a casual hanging abs exercise you can do while on holidays 👙 or at a children playground 🎠🎡 Keep your shoulders and upper back engaged. Make sure you are not lowering your leg all the way down. Your abs need to be engaged at all time and not relaxed on the way down.

Why not aim for 15 reps, total of 4 sets 🙌

#abs #absworkout #warriormamafit #warriormama #gym #coreworkout #core