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The Science-Backed

8-Week Plan That Helps Busy Mums Rebuild Strength, Energy, and Confidence — in Just

15-30 Minutes a Day

Find out why traditional workout plans fail mums with no time or energy — and how this flexible, equipment-optional method helps you feel stronger and calmer with short, doable sessions that actually work (even when kids are in the room).

The Simple, Research-Backed System That Helps Exhausted Mums Build Strength, Energy, and Confidence — Without Hours at the Gym

Here's Exactly What's Inside The Surviving to Strong Program...

The 8-Week Workout Program Built For Busy Mums

A flexible, at-home program built for real mum-life — nap times, meltdowns, broken sleep and all. This plan will help you build full-body strength, improve energy, and feel confident in your body again.

INCLUDED

A Gentle Reset — Built for Real Life, Not Perfection

This isn’t a challenge or a bootcamp. It’s a mindset shift — a way to reconnect with your strength, even when life feels chaotic.

INCLUDED

Move Through The Harder Days - Show Up For You

You’ll learn how to move through messy days, reset when plans fall apart, and feel proud of what you do — even if it’s just 10 minutes on the living room floor.

INCLUDED

Fuel In A Way That Works With Your Life — Not Against It

A simple, flexible way of eating to support your energy, recovery, and movement. No strict diets or calorie counting — just real food, mum-friendly snacks, and habits that help you feel better, not burnt out.

INCLUDED

Practical Tips To Make Movement Part Of Your Day

No fancy gear needed — just a mat, a small space, and your body. With simple tips to make movement stick, this plan helps you feel better fast — in both body and mind.

INCLUDED

A Full Exercise Library With Form Tips and Modifications

Achieve peak performance with advanced core workouts and accountability tools. Benefit from expert coaching and join a community that keeps you motivated to maintain your results.

INCLUDED

Finally, let go of the guilt, the all-or-nothing workouts, and the pressure to “bounce back” — and start moving in a way that actually works for your life.

Studies show fewer than 50% of mothers reach just 150 minutes of moderate movement each week—and those with young children often manage only 18 minutes a day. With 61% of mums admitting they feel guilty about making time to be active—and 30% saying they have less than an hour free daily—your mindset reset offers a gentle, science-informed way to fit real movement into real life.

Over 80% of postpartum women say time is their biggest barrier to staying active. And fewer than 10% feel truly supported in their efforts to exercise Most workout plans weren’t built for mums — they were built for people with free time, full nights of sleep, and zero small humans demanding snacks.
This plan flips that script. No pressure. No extremes. Just a flexible, science-backed method designed for your life right now — so you can stop starting over, and finally feel strong again on your own terms.

Most mums aren’t failing — they’re following plans that were never made for them. Studies show less than 50% of mums meet basic activity guidelines, and most drop out of fitness routines within weeks because the programs demand too much time, energy, or equipment they don’t have. Meanwhile, fitness culture keeps selling expensive gear, apps, and memberships designed for a version of motherhood that doesn’t exist. This plan is different — it’s built with your life in mind, backed by science, and focused on real results you can feel — not just promises you’ve heard before.

How I Learned the Real Science Behind Feeling Strong Again — and Why Most Fitness Advice Doesn’t Work for Mums

Without expensive equipment, restrictive dieting, or spending hours in the gym...

Written By A Busy Mum,

For Busy Mums.

Dear Friend,

If you've ever looked at your body and thought, "What happened to me?" — not with shame, but with exhaustion and confusion — you're not alone.

I was sick of being told I needed 45–60 minutes at the gym, expensive programs with fancy equipment, and a babysitter just to get one workout in. That might work for influencers or people with time and support. But I had neither.

So I had to find another way.

This plan came from a low moment — sitting on the floor of my living room, surrounded by toddler toys, feeling like I’d lost myself somewhere between nap schedules and snack times.

What you’ll find here isn’t about bouncing back or chasing abs. It’s about building forward — with short, doable workouts, a kinder mindset, and zero pressure to be perfect.

This is what I wish I had years ago.

And now it’s yours.

— Kate

The Truth About Getting Stronger as a Mum — and Why Standard Fitness Advice Fails Us

Here’s what the research taught me about what actually works for busy mums:

More than 80% of postpartum women say time is their biggest barrier to exercise, yet most fitness programs still expect you to carve out 45–60 minutes a day.

Studies show that just 10–15 minutes of movement can reduce symptoms of anxiety and depression by up to 40% — which is life-changing when you’re running on broken sleep and constant demands.

And while only 10% of mums feel supported in staying active, more than half say they deeply want to be.

The real breakthrough? Mums who move to feel strong, calm, and capable — not out of guilt or comparison — are far more likely to stay consistent.

That research changed everything for me.

So I built a plan that reflects that.

Here’s the Complete Movement Reset I Created After Years of Research, Real-Life Trial, and What I Wish I Had as a Busy Mum

When you join From Surviving To Strong today, you'll get instant access to our complete system:

The Science-Based Movement Method For Mums ($149 Value):
- 2–4 short workouts per week that meet you in the mess, help you start small and build momentum through micro-wins
- Proven 8-week progression system to build full-body strength and improve energy
- Full exercise library form with form tips and modifications

The Glutes on the Go Bonus Guide ($99 Value):
- Quick 5–10 minute burners you can tack onto any session—or use solo when time’s tight.
- Each mini workout is designed to fire up your glutes efficiently using proven movement patterns.

-Beginner to advanced options, so you can keep building—even when energy or equipment is limited.
Mix & Match Meal Ideas for Busy Mums ($49 Value):
- Quick, family-friendly ideas you can pull together in the chaos of real life
- Practical, balanced meals that keep you and your family fuelled
- Quick swaps for dietary needs