Shakira Akabusi

Remote work reduces daily movement, worsens posture, tightens chest muscles, weakens core and glutes, and raises stress responses that contribute to fatigue and fat retention. Short daily exercise sessions, mobility work, movement breaks, and jaw and posture exercises help counteract sedentary habits. Sitting for meals, taking a brief end‑of‑day walk as a ‘fake commute,’ setting boundaries on work notifications, and caring for calf strength support better physical and emotional health while working from home.

Endometriosis research and diagnosis remain limited, often taking years, leaving many to manage chronic pain and related issues such as lower back discomfort, pelvic floor tightness and muscle tension. Gentle movements can help ease symptoms during flare-ups, including child’s pose for lower back pain, happy baby pose for pelvic floor tension, threading the needle for hip tightness, and cat–cow or supine twists for muscle release. Slow, mindful movement and proper breathing are emphasized to reduce inflammation and improve overall well‑being.

A fitness instructor explains how taking a break from strict routines during a holiday can support long-term health, advising travelers to reduce tracking, stay mobile on flights, embrace varied activities, prioritize rest, and maintain small daily habits. Novelty, social connection, and proper sleep are emphasized as contributors to improved fitness and overall wellbeing upon returning home.

A woman describes how sleeping on her living‑room floor for six weeks helped her counter exhaustion and burnout, providing emotional calm, improved productivity and a deeper sense of physical and spiritual grounding. The simplicity of the routine, free of distractions and excess comforts, made her feel restored, connected to her body, and more aware of what she truly needs to manage stress. Returning to her bed later, she kept the experience as a reminder of the value of simplicity, rest and self‑care.

The Turkish get-up is highlighted as a slow, controlled full-body exercise that builds functional strength, coordination and core stability, supporting long-term fitness and healthy ageing. Emphasis is placed on proper technique to avoid injury and on developing foundational strength, particularly for postnatal individuals, with Strong Like Mum promoted as a resource for structured core training. Mike Aidala’s recent Guinness World Record for the heaviest Turkish get-up is noted as an example of the movement’s challenge and potential.

Explains common mistakes in pelvic floor and core workouts after pregnancy, highlighting how foot mechanics, pelvic alignment, and pelvic floor overactivity can contribute to dysfunction. Recommends strengthening foot muscles, improving glute activation, and practicing pelvic floor relaxation to restore proper function and reduce symptoms such as leaking, back pain, and pressure. Emphasizes addressing the whole body for effective postnatal recovery.

Guidance for postpartum women emphasizes gradually returning to exercise by first reconnecting with the body, focusing on breathing and core fundamentals, then progressing through engagement, activation, and eventually heavier training. It highlights the need to respect physical and emotional recovery, monitor symptoms, and adjust intensity based on daily energy levels while using structured workouts like the Strong Like Mum program to rebuild strength and confidence safely.

Postnatal recovery requires more than Kegel exercises, as changes in posture, ribcage position and pelvic alignment during pregnancy affect core function. Effective rehabilitation depends on reconnecting the entire deep core system through breathing techniques, targeted engagement and glute activation. Structured steps including 360 breathing, deep core strengthening and glute-focused movements help realign posture, improve pelvic floor function and support a sustainable return to fitness for new mothers.

Emphasis shifts from expensive gifts toward simple support that helps mothers manage daily demands and sustain healthy habits. Small acts such as rest, time alone, and manageable wellness routines are framed as more meaningful than lavish gestures. Practical tips highlight the benefits of fresh air, posture care, strength training, hydration, and restorative rest, with encouragement to adopt realistic, sustainable self‑care practices aligned with the realities of motherhood.

A mother recounts how severe maternal anxiety and obsessive‑compulsive disorder escalated during pregnancy and early parenthood, eventually prompting her to rebuild her mental health through exercise, body–mind awareness, and structured recovery routines. She describes the prevalence of intrusive thoughts among new parents and highlights the importance of physical relaxation, scar‑tissue care after cesarean birth, and targeted exercises for hip flexors, pelvic floor and energy regulation. Her experience underpins the launch of the Strong Like Mum YouTube channel, which offers accessible workouts to support postnatal wellbeing and emotional balance.