If you're a mum who used to train and can't remember the last time you actually made it to the gym, park run or netball practice. This is for you.
A free guide for mums who are sleep deprived, exhausted and desperate to get back to training and feel like themselves again.
Because the nap windows are there. You just need to know where they are and what to do with them.
You used to be someone who never missed a session.
You had a plan for getting back to it after baby was born. You told yourself it wouldn't take long.
And now you're here. Exhausted in a way you didn't know was possible. Setting alarms you can't get up for. Packing gym bags that sit by the door untouched. Cancelling on yourself again and again and telling yourself tomorrow will be different.
It's not different. Because the problem isn't you.
The problem is that your baby isn't sleeping. And when your baby isn't sleeping, there is nothing left. Not for the gym. Not for yourself. Not for the version of you that used to show up.
The nap windows are there. You just need to know where they are — and what to do with them.
What’s inside:
✓ Nap schedules by age — From the fourth trimester to toddler, how many naps your baby needs, how long they should last and when to expect them so you can plan around them.
✓ Workouts built to fit inside those windows — Workouts designed for the time you actually have. Short enough to start, effective enough to matter.
✓ Length of baby’s naps — So you stop guessing how long you should have and start knowing — which means more predictable naps and more reliable time for you.
✓ A framework for building your training back in — A flexible approach that can be picked up whenever your baby naps.
✓ The mindset shift that makes it all work — Because getting back to training isn't just logistical. It's emotional too. And this guide speaks to both
Why I created this guide
Because I was that mum. I trained until the day before my induction. The gym wasn't just about the gym. It was my therapy. It was the thing that kept me mentally well, kept me feeling like myself, kept me sane. And then my baby arrived and it was gone. Not because I didn't want it. Not because I'd changed. But because I was running on broken sleep and there was simply nothing left. I remember scrambling around trying to figure out when I had time. Watching the monitor. Calculating how long the nap might last. Trying to decide whether it was worth getting my kit on. Mostly deciding it wasn't. What I needed was a simple, clear answer.
When will my baby sleep? How long will it last? What can I actually do in that time?
So I created it myself. And now I'm giving it to you.
I Know What You Might Be Thinking…
“Is it wrong to want time for myself?”
Absolutely not. Prioritising your mental health and recovery makes you a better parent. Wanting to train doesn’t make you selfish — it makes you human.
"I want to get back to training but I'm too tired to even start."
That's not a motivation problem — that's a sleep problem. When you're not recovering overnight, your body and your mind have nothing left to give. Fix the sleep first and you'll be amazed how quickly the drive to train comes back. That's exactly what the Sleep Strong Package is designed to do.
You need this guide if...
You used to train regularly before your baby arrived and can't remember the last time you made it to the gym, to park run or your netball club.
You have every intention of getting back to it but exhaustion kills the plan before it starts.
You feel guilty for wanting time to yourself — but you also know that moving your body is the thing that makes you a better mum.
You've tried to fit workouts in but the naps are unpredictable and you never know how long you've got.
You miss the version of yourself that was strong, energised and showed up every week without question.
You don't need a complicated plan. You just need somewhere to start.
Why now?
There will never be a perfect moment to start getting back to yourself.
The to-do list will always be longer than the day. There will always be a reason to put yourself last.
But here is what I know after working with mums who waited. The longer the gap, the harder it gets. Not because you lose the ability. But because you lose the belief that it's still possible.
Every week that passes without a plan is another week of cancelled sessions, guilt, and the feeling that the person you were is getting further away.
This guide takes five minutes to download and less than ten minutes to read. It won't fix everything. But it will give you a starting point. And a starting point is everything.