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veiledandfit

@veiledandfit

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Postpartum + motherhood fitness
The why & how behind fat loss, nutrition & habits
3 pregnancies in 4 yrs | 13 yrs fitness
1:1 postpartum coaching 👇

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Research shows that postpartum women face real barriers to maintaining healthy habits, including fatigue, sleep disruption, childcare responsibilities, physical recovery, competing priorities, and mental load.
These aren’t excuses. They’re realities.
And they influence how sustainable a fitness or nutrition plan actually is.
So, instead of asking:
“What’s the fastest way to lose weight?”
Ask:
“What’s the healthiest routine I can repeat even during difficult weeks?”
That shift could look like:
* Two strength workouts instead of four.
* Simple, repeatable meals instead of perfect nutrition.
* Walking when structured cardio isn’t possible.
* Measuring consistency over months rather than perfection each day.
The goal is to lower the “cost” of healthy habits so they remain possible even when motherhood is demanding.

References:
Ryan RA, Lappen H, Bihuniak JD. Barriers and Facilitators to Healthy Eating and Physical Activity Postpartum: A Qualitative Systematic Review. Journal of the Academy of Nutrition and Dietetics. 2022;122(3):602–613.e2.
Hollman H, Tran S, Davenport MH, et al. A Systematic Review of Postpartum Physical Activity Intervention Mediators. Health Psychology. 2025.
Khan-Afridi Z, Ruchat SM, Jones PAT, et al. Impact of Sleep on Postpartum Health Outcomes: A Systematic Review and Meta-analysis. British Journal of Sports Medicine. 2025. by @veiledandfit

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3 months ago

For four years straight, my body wasn’t mine.
I was either pregnant, breastfeeding, or sleepless.
I felt big. Heavy. Tired in a way only mothers understand.
And I genuinely believed, “Maybe this is just my body now.”
But at 6 months postpartum after my third pregnancy, things shifted.
Not because of luck, but because of the choices I made long before the results showed.

Here’s what rebuilt me after 3 pregnancies in 4 years:
1. I refused victimhood: I stopped saying “this is just how moms look now.” I knew there was a way I could gain my confidence back.
2. I trained through every pregnancy: I was running 3 miles until a week before giving birth. I was squatting my bodyweight two days before labor. Movement wasn’t optional.
3. I surrounded myself with honest people: Not the people that said, “you’re fine the way you are”. I wanted truth, not comfort.
4. I prioritised home‑cooked meals for YEARS: Not 30‑day challenges, not detoxes, I prioritised real food with healthy ingredients consistently.
5. I built a mindset where failure wasn’t an option: Discipline became my default, not motivation.
6. I stopped lying to myself about calories: No more “I’m eating healthy, I just can’t lose weight.” I got honest. Brutally honest.

I didn’t “bounce back.”
I didn’t “get lucky.”
I didn’t “snap into shape.”
I worked.
I showed up.
I stopped negotiating with myself.
And the body I have now isn’t the body I had before kids; it’s stronger, more disciplined, and built with a level of resilience I didn’t have before motherhood.

➡️ If you want my weight loss philosophy and framework, grab my free postpartum mini‑guide. DM me START.
🤍 And if you’re new here, tap into the rest of my motherhood‑fitness content on my page. Everything I share is built for women who refuse to lose themselves after kids. #muslimwomenfitness #postpartum #postpartumfitness #muslimmoms #strengthtrainingathome by @veiledandfit

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4 months ago

Correction (slide 7): ran until 39 weeks not 35. Real fitness for real mom life - follow along 🤍

#busymomfitness #strengthtraining #muslimwomenfitness #postpartumfitness #momswholift by @veiledandfit

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5 months ago

A lot of women complain about not able to find time for fitness in their busy motherhood schedule. But, sometimes what seems like a real “lack of time” might just be a perception. So, even when time exists, it gets dismissed because it doesn’t match our “full version” of perfect. That’s the gap. Narrowing the gap doesn’t mean lowering your standard, it just means building fitness around your actual capacity as a mom. #motherhoodfitness #muslimfitness #muslimah #fitnessconsistency #muslimmoms by @veiledandfit

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3 days ago

You thought the pregnancy weight would come off eventually. But one year became two. Two became three. Even with better eating and workouts squeezed in where you could, the number barely moved.

What often gets overlooked is that motherhood changes the conditions you’re trying to lose weight under. Here’s what works against postpartum bodies that most plans never account for:

👉 The deficit that worked before doesn’t work the same way now. Sleep debt, hormone shifts, and a changed capacity mean the same cut in food can leave you exhausted without moving fat loss forward.
👉 Some of what you lose is muscle. General research on weight loss without strength training shows 20 to 30% of the weight lost can be muscle, not fat. Less muscle means your body burns less at rest, so the scale can drop while you still feel soft and tired, and the weight comes back easily.
👉 Broken sleep changes the equation. Most new moms lose around 2 to 3 hours of sleep a night in the early months. That affects hunger and stress hormones, which makes weight easier to hold onto and harder to lose.
👉 You may never get a real chance to reset. If your pregnancies were close together, or life stayed demanding right after, there may not have been a stretch where you could rebuild before the next season started. You end up trying to lose weight in a body that’s still catching up.
👉 Extreme plans collapse, and then you start over. A plan that demands a perfect week can’t survive a toddler with a fever. Most moms aren’t failing to try. They’re restarting, again and again, on plans that were never built for their real week.

The weight may not have stayed because your body can’t lose it anymore. More often, the strategy just hasn’t adapted to your life as a mother.
✨ That’s where I’d start. Not with a stricter diet or harder workouts, but with what’s realistic and sustainable for you.
💬Comment CAPACITY and I’ll send you my free postpartum reset guide.
#postpartumfitness #weightloss #muslimmoms #muslimfitness #muslimah by @veiledandfit

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6 days ago

I was so locked in that I forgot I was racing a 4-year-old. We were sprinting in the yard, and I was winning. Suddenly, my daughter burst into tears: “Mama, you gotta let me go first.”
That’s when it hit me. This race was never about me. She wanted to win, and I completely missed it. So I paused, reread the moment, and slowed down. She won the race with a smile as big as an Olympian’s, threw her arms up, and said, “Let’s do it again!”
A 4-year-old doesn’t need to be competitive. What she needs is to know that wanting to win is allowed, that trying hard is allowed, and that a big feeling like losing isn’t a reason to quit.
Girls often get taught to tone it down - be nice, don’t want it too much. By their teens, a lot of them walk away from sports and movement altogether. I want my daughter to grow up knowing her effort and ambition are welcome.
She won’t learn that from being told. She’ll learn it from a mama who runs with her, plays with her, and keeps showing up. She’s watching what strength looks like in our house, so I let her see me train hard, go again, and enjoy it. That’s the “why” behind my training.
So if you’re a mama raising a strong daughter, remember: keep showing up. She’s learning from every sprint and every lift 🤍. #raisingdaughters #muslimmotherhood #muslimah #muslimfitness #muslimmom by @veiledandfit

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9 days ago

#strengthtraining #muslimah #muslimmoms #muslimfitness #muslimmotherhood by @veiledandfit

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10 days ago

Listen up moms! Most fitness routines are built for your best days.
Enough sleep.
Enough time.
Enough energy.
Nobody suddenly needing you.

But, motherhood gives you a lot of days that look nothing like that.

Your routine needs to survive the tired days too. Here’s how:

1️⃣ Have a minimum workout: Decide in advance what “enough” looks like, 10 minutes, 3 exercises, or a short walk. Don’t make that decision when you’re already exhausted.
2️⃣ Cut volume before you skip the workout: Do fewer sets or exercises instead of abandoning the whole session. A shortened workout still counts.
3️⃣ Keep your most important exercises first: Put your main lifts or highest-priority movements at the beginning. If you have to stop early, you still got the work that matters most.
4️⃣ Match intensity to your energy: You don’t have to train at the same weight, pace, or effort every session. Adjusting the workout is different from quitting it.
5️⃣ Stop trying to “make up” missed workouts: Missed Tuesday? Continue with your plan Wednesday. Consistency is built by returning, not by cramming lost workouts into an already busy week.
Motherhood makes your capacity unpredictable. Your fitness routine should be flexible enough to account for that.

Try this today: decide what your minimum workout will be before your next low-energy day hits. Then save this for the day you’re tempted to skip everything.

#motherhoodfitness #postpartumfitness #muslimmoms #muslimfitness #muslimah by @veiledandfit

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12 days ago

#postpartumfitness #postpartum #muslimfitness #muslimmom #strongmotherhood by @veiledandfit

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15 days ago

Quwwah is easy to say and harder to actually live out, because so much of fitness marketing pulls in the opposite direction. But strength built with the intention of capability, not appearance, changes the entire experience of training. It becomes less about a result to display and more about a responsibility to prepare for. That’s the difference between chasing a look and building quwwah. #muslimah #muslimfitness #strengthtraining #motherhood #postpartumfitness by @veiledandfit

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20 days ago

I’ve been pregnant back to back. I’ve been through postpartum recovery back to back. And one thing I’ve never compromised on is my body.
If you’re a Muslim mother, you already know that body has a right over you. Neglecting it because you’re too busy looking after your kids’ needs isn’t devotion, it’s neglecting one trust in the name of another.
That consistency, putting my health first, didn’t just give me a body that bounced back better aesthetically. It gave me one that’s physically, emotionally, and mentally strong.

Here’s how I stayed consistent through different seasons:
1. I stopped training “when I had energy” and started training first, on purpose. Energy never shows up on its own with 3 kids under 4. It has to be treated like a chore and a non-negotiable, every single day.
2. I replaced the 45-minute workout the day my third was born. Long sessions were the first thing to go in survival mode, so I redesigned around 20 minutes - same lifts, same intensity, just compressed.
3. I stopped separating “training time” from “mom time.” Holding my toddler while I cooked or cleaned became weighted carries. A family visit at someone’s house turned into 2-3 sprints in their front yard while everyone else sat around.
4. I stopped chasing the deficit and started chasing intensity. Under eating made me weaker and more likely to skip days. Harder, shorter sessions with proper fuel gave me far better results.

If you’re a mother struggling with consistency, you’re not crazy for wanting to get in shape, or for wanting to be there for your kids at your best. Once you realize how much better motherhood becomes when you prioritize your fitness, you’ll never make excuses again.
Stop pouring from empty, be a little selfish and honor the trust. #weightloss #muslimah #muslimmom #postpartumfitnessjourney by @veiledandfit

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22 days ago

#postpartumstrength #fatlossjourney #muslimah #muslimmom #muslimmotherhood by @veiledandfit

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25 days ago