We speak to mums every day who say the same thing: “I don’t even know who I am anymore.” And we get it. Mums, especially, are often pouring into everyone else before they’ve had a moment to check in with themselves.

But here’s the truth: your energy isn’t something you either have or don’t, it’s something you can build. Below are 5 simple, proven strategies I use (and that we embed in our Transform method) to help you recharge naturally, without needing another cup of coffee. These aren’t fluff tips, they’re designed for busy lives, with science and simplicity in mind.

1. Move First, Not Long

It sounds counterintuitive, but movement is energy. Even 5–10 minutes of light resistance work or walking in the morning helps oxygenate the body, lift brain fog, and regulate your cortisol (which often spikes too high when you’re stressed or running on empty). Try this: 3 rounds of bodyweight squats, incline push-ups on the kitchen counter, and alternating lunges right after you wake up. It shifts your state fast.

2. Morning Sunlight = Natural Pre-Workout

Before your scroll or school run, try getting outside, even for just 2–5 minutes. Exposing your eyes to natural light first thing helps regulate your circadian rhythm, boosts serotonin (your feel-good hormone), and resets your internal clock for better sleep and energy later on. Tip: No sunnies. Let your body register the light.

3. Hydration with Purpose

A lot of fatigue is actually dehydration in disguise. But just water sometimes isn’t enough. When you wake up, add a pinch of sea salt and a squeeze of lemon to your water. This acts as a natural electrolyte boost and helps your body absorb hydration instead of flushing it right through. You’ll be shocked at the difference it makes.

4. Protein + Fat = Mood + Focus

If you’re starting your day with just coffee (or your kid’s leftovers), you’re missing a major energy lever. Focus on a real breakfast with protein and healthy fat, like eggs and avocado, or a smoothie with our gut-friendly protein. This combo keeps blood sugar steady and helps avoid that mid-morning crash.

5. Mini Resistance = Maximum Payoff

You don’t need to smash yourself in the gym. In fact, short, effective workouts are better for your hormones and energy, especially postpartum. That’s why our 18-minute Transform workouts are designed to energise, not exhaust you. A little resistance each day supports muscle, metabolism, and confidence. It’s the most sustainable anti-burnout hack I know.

You don’t need more time, you need better rituals.

Try just one of these this week, and see how your energy shifts. And remember: you can still show up for everyone else, without losing yourself in the process.

See you in the app.

– Aaron