Tired Mum Fitness, Zoll 438-1, Fliess (2026)

10/03/2026

What should a tired mum actually eat to feel better?

Fat was bad.
Then carbs were bad.
Then protein became the solution.
Then someone said we should all be vegan.
Low fat. Atkins. Mediterranean. Paleo. Keto.

No wonder so many women feel completely lost when it comes to food.

But what if the problem is not the diets themselves?

What if each of them worked — just for different people, in different climates, at different times in history?

When I started looking at the food I grew up with in Poland, something interesting happened. The simple meals of my childhood — eggs, fermented vegetables, potatoes, sourdough bread, raw dairy — suddenly made sense in a way modern diet advice often doesn’t.

They were local.
They were seasonal.
And they supported energy.

For a tired working mum, that might be the most important question of all: what actually restores energy?

I wrote a longer reflection about this — including why many modern diets mirror traditional eating patterns from around the world, and why your body may need something different from the latest health trend.

If nutrition feels confusing, you’re not alone.
You can read the full article here:
https://tiredmumfitness.com/blog/108

28/03/2025

I’m a qualified fitness/personal trainer.

I followed the rules. Exercised daily.
Before and after my C-section.

But I wasn’t getting stronger — I was getting injured.

Back pain. Knee issues. Tight hips. Exhaustion.

So I had to relearn everything.

Here’s what I wish someone told me:
👉 My biggest mistakes:
❌ I didn’t know how to switch off my overactive six-pack (re**us abdominis) to only engage my deep core
❌ I jumped into “big” workouts while still exhausted and not sleeping
❌ I focused on stretching my tight hips without strengthening my glutes and posterior chain

👉 The most common mistakes I see in other mums:
❌ Crunches & planks too early
❌ Ignoring posture & glute rehab
❌ Doing too much too soon

That’s why I’m thinking of putting together a free guide with 3 safe exercises that work — whether you’ve done “nothing” or you’ve “tried everything.”
💛 Want it? Drop a 💛 or comment “YES” and I’ll make it happen.

💾 Save this for when you’re ready to restart
💛 Want the free guide? Let me know below.

10/03/2025

Most of us buy fruits and vegetables thinking we're making a healthy choice. And we are—whole foods are always better than ultra-processed ones.

But here’s something we don’t often think about: What’s on our food?

Pesticides, herbicides, and chemicals—many of which are still legal in some countries but banned in others—end up on our plates, in our bodies, and in the soil and water that future generations will rely on.

In Europe, regulations are strict. Many harmful chemicals have been phased out to protect both human health and the environment.

In the UK, things are changing. Since Brexit, some pesticides that were previously banned in the EU are now allowed in UK supermarkets.

And in the US? Food standards are different, and many pesticides that are not permitted in Europe are still widely used.

So, what can we do?

• Know the facts. Some fruits and vegetables absorb more pesticides than others (see the post for details).
• Prioritise organic where it matters most. If you can, buy organic versions of high-risk foods like strawberries, grapes, and leafy greens.
• Wash your produce properly. Baking soda and vinegar soaks can reduce residues. Peeling and freezing can also help.
• Support local and seasonal produce. Food grown closer to home often has fewer chemicals than imports.

Food is about nourishment, connection, and care—not just for ourselves, but for the planet. Every small step we take adds up, creating a cleaner, healthier world for the next generation.

What’s your approach to buying fruits and vegetables? Do you prioritise organic, or do you focus on washing and peeling?

Let’s share tips in the comments! 💬👇

13/02/2025

☕ Your morning coffee isn’t giving you energy—it’s stealing it.

If coffee really gave you energy… why are you still tired?

You wake up groggy, reach for coffee, and feel awake—for a while. But then comes the mid-morning crash, the sugar cravings, the afternoon fatigue… and suddenly, you need more caffeine just to keep going.

🚨 Here’s why coffee might be draining your energy instead of fueling it:
⚡ Caffeine blocks adenosine (your natural tiredness signal), so you “feel” awake—but exhaustion is still building.
📉 It spikes cortisol & blood sugar, leading to a crash hours later.
💨 It depletes key minerals (like magnesium & B vitamins), leaving you wired but drained.

And if you’re drinking coffee first thing in the morning, on an empty stomach, it’s even worse—it disrupts hormones, blood sugar, and nutrient absorption, keeping you stuck in a cycle of fatigue & dependency. 😵‍💫

💡 So, how do you drink coffee without wrecking your energy?
☀️ Hydrate first—your body needs water before caffeine.
🍳 Eat a protein-rich breakfast before your first cup.
⏳ Wait 30-60 minutes after eating before having coffee.
🌿 Try gentler alternatives later in the day (matcha, chicory, herbal adaptogens).

🚀 You don’t have to quit coffee—just drink it smarter. Small shifts = BIG difference in your energy, mood, and focus!

📲 Head to the blog for the science behind caffeine, energy, and hormone balance.

🔗 Read the full blog here: https://tiredmumfitness.com/blog/75

👇 Do you drink coffee before or after food? Tell me in the comments!

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