glow@fitsters.co · @fitsters._ · www.fitsters.co
The 8-week protocol I built after antibiotics wrecked my gut, my diastasis wouldn't close, and no programme out there was built for a Muslim mum.
Ready to Heal Your Diastasis, Restore Your Pelvic Floor, and Come Back Stronger Than Before, in 8 Weeks?
8 weeks of personal mentorship for postpartum Muslim mums ready to close the gap, rebuild from within, and stop feeling like a stranger in their own body.
I imagined a postpartum recovery built around my deen, my food, and my body as a Muslim mum. So I built it, because nobody else had.
By my third baby, I knew something had to change.
The first two pregnancies, my body bounced back. The narrative at the time was "bounce back" and I was young, so my body handled it. But the third? Different season. Different test.
I ended up with mastitis. My baby couldn't latch properly. I caught an infection. And, very resistantly, I ended up on antibiotics. The sisters who visited me said "You look like you're in a lot of pain." They were right.
I asked the doctors: "Will this affect my breastfeeding child?" They said no. But I watched it affect him. The antibiotics wreaked havoc on my body AND his little gut. That moment changed something for me. My trust in the medical narrative dropped. And I made it my duty to learn.
I went deep into nutrition. Into natural healing. Into the sunnah. Into what my ancestors did with what Allah gave us in its natural form.
And what I had wasn't just a postpartum body, I had SIBO. Small intestinal bowel overgrowth. The foods I used to eat, I couldn't eat anymore. I did a kitchen detox. I researched naturopathic doctors, functional medicine practitioners, women who'd left the western system to do this work properly. By Allah's permission, I healed my gut.
But healing my gut wasn't the only thing.
There was also a diastasis. My core, my back, my middle, weak. I had the six-week checkup. There was nothing in it. No education. No hand-holding. Nobody guided me on how to rebuild from within. I'd put on my clothes and not recognise the body in the mirror.
So I went and learned that too. I trained myself. I built the protocol. I closed the gap. I rebuilt my pelvic floor. I built strength and muscle while losing body fat, while being a mother.
And then I looked around, and there was nothing like it for sisters like me. Everything was fitness alone, or nutrition alone. The apps were built for women who didn't pray, didn't breastfeed, didn't share my life.
So I taught what I'd learned. To my sisters. My clients. My family. And eventually, to hundreds of mums.
That's where Fitsters started. That's where Glow & Grow Mama was born.
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I'm standing here as the woman this protocol built.
I'm a mum. Strength training and cardio. Functional movement and mobility. I can do sit-ups and planks without coning or straining my back. I carry my older kids on my back while we play. I have more energy than some of my own children.
My workouts have fixed my menstrual cramps. My back pain from diastasis is gone. My incontinence is gone.
My faith isn't alongside my fitness, they ARE together. My food, my herbs, my healing all include the Sunnah. I teach my children the same way. My extended family asks me.
I live what I teach. By Allah's permission, my body has memory of years of training, so when life takes me out, I don't lose what I built.
That's what I want for you. To exercise, close your diastasis, build strength and muscle in as little as 20 minutes a day, and eat food that fuels your gift. Your body. All for your mind, body and deen.
Your body is a blessing, sis. An amanah.
You weren't given it to apologise for. You weren't given it to wait on. You were given it to honour, to use, to nourish, to rebuild.
When you take care of this gift, you can pour out into everyone Allah has placed around you.
When you don't, you keep running on empty.
The work isn't to "bounce back." That body doesn't exist anymore. The work is to become.
Glow & Grow Mama is not where you come to have your recovery handed to you.
It's where you come to do the work, with direct guidance from a mum who's lived it, healed it, and coached hundreds of sisters through it.
I'm not going to give you a crunch routine. I'm not going to micromanage every breath.
I look at YOUR stage. YOUR symptoms. YOUR salah. YOUR food. YOUR life. And I tell you what's working, what's not, and what to do next.
You execute. I guide. By Allah's permission, we close the gap.
If any of these sound familiar:
"I don't have time to close my diastasis, tighten my muscles, and eat healthy. There's too much else."
"I'm too busy. I'm too tired. I'm too far postpartum for it to work for me now."
"I've never had the body I want, and now with kids, I never will."
"My metabolism is too slow. My body just doesn't work like that anymore."
"I keep telling myself I'll start tomorrow. Tomorrow becomes next week. Next week becomes next month. Years pass."
"Every programme I find is built for someone who doesn't pray, doesn't breastfeed, doesn't live like me."
Glow & Grow Mama was built for the exact moment you're in.
You DO have time. You don't need an hour a day. You don't need to start over again next Monday.
You need the right structure, built around your deen, your food, your salah, your body as a Muslim mum.
You execute. I guide. And together, by Allah's permission, you close the gap, restore your pelvic floor, rebuild your strength, and walk back into the body that's been waiting for you the whole time.
Perfect for you if:
- ✓You're 0-24 months postpartum, first baby, third baby, fourth baby. The protocol adapts to YOUR stage.
- ✓You have a diastasis, pelvic floor weakness, postpartum identity loss, or all three. And you're ready to fix it with someone who has lived it AND coached hundreds of sisters through it.
- ✓You're willing to do 20 minutes, 3 times a week for 8 weeks. Not wait for someone to do it FOR you.
- ✓You want a recovery that includes the sunnah, your salah, your food, your body, your faith woven into every part of the work.
- ✓You want guidance from a mum who's done it on her own body, and stopped guessing through generic apps, white-coach programmes, and free Instagram advice.
This is NOT for you if:
- ✗You expect me to do the recovery FOR you while you watch.
- ✗A 3-figure investment isn't a yes right now. Glow & Grow Mama is a serious commitment to your recovery, your deen, and your body, sis. If the investment isn't a yes for you in this season, that's okay, but this isn't the right room.
- ✗You're "still thinking about it." Glow & Grow Mama is for the mum who's ready to commit, not the one who's waiting for the perfect Monday.
- ✗You want fitness alone, or nutrition alone, or mindset alone. This is all of it. Wholesome. Built together, because that's how the body actually heals.
13 years of coaching. Hundreds of Muslim mums. 98% of them postpartum.
Certified Personal Trainer | Certified Nutrition Advisor | Certified Herbalist Coach | Certified Mindset Culture Coach | Certified Pre & Postpartum Coach (Girls Gone Strong)
Coaching room, masjid talk, in-person blocks, online cohorts, 1:1 mentorship, group programmes. I've coached Muslim mums through pregnancy, postpartum, perimenopause, and every season in between.
This is NOT theory. This IS the protocol I lived first, and have walked hundreds of sisters through since.
We asked our past cohort everything. Here's what they said.
100%
of past sisters
✓
Would recommend this programme to a sister
✓
Would do it again
✓
Achieved the goals they came in for
✓
Finally felt able to make time as a busy muslimah
✓
Received more value than they paid for
When we asked one sister if she received more value than she paid for, she didn't say yes. She wrote: "I would add more."
Past cohort participant, on her feedback form
What's waiting for you inside the Circle
1. Your Personalised 8-Week Plan (Week 1 delivery)
Built around YOUR stage, YOUR symptoms, YOUR salah, YOUR food. Your go-to map for the full 8 weeks, what to do, when, and why. Not generic. Yours.
2. In-App Workouts, Tailored For Progression
In-app workouts built to progress you through 8 weeks, including optional stretches for the days between. Full movement demos for every exercise. Designed for the body to actually learn the form, build strength, and lock recovery in.
3. Weekly LIVE Workout with Habibah (20 min)
A live workout with me, where I work alongside you and correct form in real time. Miss the weekly LIVE workout? You don't fall behind. You get a fresh recorded workout using the exact same movements as that week's live, so your progression stays uninterrupted.
4. Weekly Herbs & Hugs Call (30 min)
Every week, set day and set time. Q&A, teaching, real-time guidance. Answer the questions you've been holding. Group warmth, dua together, sisterhood in real time.
5. Private Telegram Sisters' Circle
Where Muslim mums actually live, in their pocket. Daily check-ins. Real-time accountability. A space to be honest with sisters going through exactly what you're going through. Also includes possible correction demos when needed, shared in the group so every sister benefits.
6. 1:1 DM Mentorship with Me
Private DM access to me throughout the 8 weeks, limited to 3 questions per week. If you have more, you can ask them in the Herbs & Hugs Call anonymously. For the questions you've been embarrassed to ask anywhere else. For the private stuff that doesn't belong in the group.
The Full 3-Phase Curriculum
Phase 1, Foundation (weeks 1-2): breath, pelvic floor reconnection, diastasis assessment, salah-anchored daily movement, sunnah nutrition foundation.
Phase 2, Reintegration (weeks 3-5): functional strength, core rebuilding, deeper food work, mindset reset, hormone-aware training.
Phase 3, Consistency (weeks 6-8): progressive strength, full-body rebuilding, daily-habit lock-in, mindset for the long game, what your next 6 months look like.
Your total commitment per week: approx 90 minutes of formal movement, 3 in-app workouts at 20 min each, plus the 30 min Herbs & Hugs LIVE. Built for postpartum mums who are time-poor, not time-rich.
You don't have to figure this out alone, sis.
You take the protocol I already built, closed my own diastasis with, healed my own gut with, rebuilt my own pelvic floor with, and you apply it to your body, your stage, your life.
This is the difference between trying it alone for the fifth time vs taking the full postpartum education from a mum who's already lived what you're trying to do.
When you have children, you don't stop, you pivot. Glow & Grow Mama is the pivot.
It's not a rush. It's an ibaadah.
Past cohort participant, when asked what shifted for her
Sisters who found what they couldn't find anywhere else
🌿 Sister Amina
Objection handled: "I'm not in the right place mentally to start."
When Amina came to me, she was demotivated. No confidence. Didn't like cooking. Anxiety. On a handful of medications. She'd started 1-2 programmes before and never finished any of them. Wasn't going to the gym. Her weight had grown to the point she was on diabetic meds. Doctors were telling her to exercise, but her confidence kept her at home.
What we did: built her confidence to even attempt the work. Brought her into the kitchen with a protocol where she could cook the majority of the week, reuse one dish to create the next, and get her children involved. We worked weights, core, and full-body methods.
Amina lost nearly 14 inches around her body. She came off one of her medications. She started leaving the house with confidence.
"I am so proud of myself, I have so much confidence and I can go out easily. I know I don't always get it right, but now I know what to do.", Amina
🌿 Sister Umm Sulaiman
Objection handled: "I don't have time for the gym + I can't control my cravings."
Umm Sulaiman wanted to lose weight, become stronger, and feel stronger in her body, but her sugar cravings were everywhere. She'd been stuck for years. Going to the gym meant driving there and back, which ate her family time. She had the determination. She didn't have the system.
What we did: stopped the cravings using natural-sweetness alternatives and mind-cue work. Changed WHAT she ate at the times she normally craved. Built strength and muscle through a home-based protocol that fit around her kids.
Umm Sulaiman lost over 14 lbs. Her stomach was flatter. Her cravings were gone. Her strength was rebuilt.
"Fitsters is amazing at what she does. My cravings are gone and I know what herbs to use when my body doesn't feel great. I feel energised and confident to do exercise in a group of women now. I can work out at home and know I have the time, the kids can wait.", Umm Sulaiman
🌿 Sister Amatullah
Objection handled: "I already know what to do, I just won't stay consistent on my own."
Amatullah knew what she needed to do. The accountability was the missing piece. She was a mum with school-age kids, studying at the same time, and she needed someone who understood her struggles AND could get her real results, not just cheer her on.
What we did: paired the workouts with deep mindset work. Reframed the way she saw her body, her time, her capacity. The workouts made her feel great. The mindset shifted everything else.
She continued caring for herself long after we stopped working together, which is the real measure of a programme.
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Our bodies are given as an amanah to us and we should fulfil that. Sometimes we give everything to our husband and children and leave ourselves with nothing. We should invest in our health and mental wellbeing, so we can show up and be the best servant to our Creator. Be the best for our family.
Past cohort participant, written on her feedback form
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In their own words
These aren't testimonials we curated. These are sentences past sisters wrote on feedback forms after living the work for 8 weeks.
🌿 The Brand Thesis, in a Sister's Own Words
This isn't marketing copy. This is what one sister wrote on her feedback form, after living it for 8 weeks.
Most Muslim mums know this truth without speaking it out loud. We pour out into our husbands, our children, our parents, our in-laws, our community. By the time we get back to ourselves, there's nothing left. We've been taught it's noble. We've been taught it's the right thing. And underneath that, our bodies, our deen, our health quietly run on empty.
This sister came in carrying that. By the end of 8 weeks, she had named the thing she'd been doing for years, and named the deen-level reason to stop.
She left the Circle understanding that investing in her health isn't selfish. It's ibaadah. So she can BE the servant of her Creator. So she can BE the best for her family.
"Sometimes we give everything to our husband and children and leave ourselves with nothing. We should invest in our health and mental wellbeing, so we can show up and be the best servant to our Creator. Be the best for our family."Past cohort participant
🌿 The Mindset Rewiring
Objection handled: "I'm too hard on myself, I'll never be able to stay kind enough to stick with this."
Almost every Muslim mum who comes into this work is her own harshest critic. The voice in her head says things she would never, ever say to another sister. Things she would gently correct if she heard another sister say them out loud. But to herself? Constantly. Daily. Sometimes hourly.
This sister hit the moment in the cohort where she actually heard the voice. And once she heard it, she couldn't un-hear it. That's where the rewiring starts.
She left with a new internal voice, the kind she'd use with a sister she loved. The kind Allah wants her to use with the amanah He gave her.
"I wouldn't talk to another sister the way I speak to myself."Past cohort participant
🌿 The Fitness Reframe
Objection handled: "I can't get fit without going to the gym, and home workouts don't really work."
Every Muslim mum who's tried to "get back into fitness" has run into the same wall. Gym memberships that require childcare she doesn't have. Equipment she can't store or afford. Classes that clash with school runs and salah times. Programmes built for women without kids on their hip and a baby on the breast. By the third or fourth failed attempt, she starts to believe fitness just isn't available to her in this season.
This sister came in carrying that exact belief. And 8 weeks later, that belief was gone. Replaced with proof on her own body, in her own house, around her own kids.
She rebuilt her body in her living room. Without a gym. Without equipment. Without childcare. The body did what the body always does when you give it the right protocol, by Allah's permission.
"You can achieve your fitness goals without going to the gym."Past cohort participant
🌿 Permission to See Yourself Clearly
On the moment the self-criticism quieted, and a Muslim mum got the permission to see her own progress.
If you ask most Muslim mums how they're doing, they'll list everything they're failing at before they list one thing they're getting right. It's reflexive. It's almost a form of humility we've inherited. But it's also corrosive. It builds a story where she's behind, falling, never enough, never doing it right.
This sister did the work, did the practices, showed up to the lives. And somewhere in the 8 weeks, the story flipped. She looked at the actual evidence of what she was doing, and she gave herself permission to be amazed by it.
She walked out of the cohort with a quieter inner critic and a clearer mirror. She wasn't behind. She was building. And she could finally see it.
"I'm actually doing amazing. It's not as bad as I thought."Past cohort participant
Every season I've walked through with a sister
In 13 years of coaching, I've met Muslim mums in every postpartum stage, every kind of recovery, every life situation you can think of. Your story is more than likely already on this list. And if it isn't, sis, it will be one I've already walked with someone close to it.
Postpartum stages
0-3 months postpartum
3-6 months postpartum
6-12 months postpartum
12-24 months postpartum
Multi-baby journeys
second baby
third baby
fourth baby
back-to-back pregnancies
postpartum with toddlers underfoot
Specific body recoveries
diastasis recovery
pelvic floor rehab
postpartum hormone regulation
breastfeeding recovery
gut healing
sugar craving regulation
returning to exercise after birth
Mind, deen & identity
postpartum identity work
sunnah nutrition reset
self-talk & mindset rewiring
linking the body to ibaadah
building habits around salah
Life situations
single-mum postpartum
medication-supported postpartum
perimenopause-adjacent recovery
busy mums with no childcare
mums studying alongside motherhood
If you're a Muslim mum 0-24 months postpartum, Glow & Grow Mama is built for you. Your stage doesn't have to be on the list. Your story does.
I'm breastfeeding, is the Circle safe for me and my baby?
Yes, sis. The nutrition layer includes foods that support milk supply, not restrict it. The workouts are gentle enough not to spike cortisol to impact your supply, and progressive enough to actually rebuild your strength.
I built this protocol so breastfeeding mothers could also join. Everything I teach has been done on my own breastfeeding body first.
I had a c-section, can I still do this?
Yes, sis, with adjustments based on your stage and healing. C-section recovery has its own pattern, and we honour that.
In Week 1 you tell me where you are (which kind of section, how it healed, any scar tissue or numbness you still feel). I personalise your plan around it. The deep core rebuilding and pelvic floor work in the Foundation phase are particularly important for c-section mums because the abdominal disconnect tends to be deeper.
You won't be sidelined. You'll be rebuilt, at YOUR pace, with YOUR scar respected.
I have diastasis but I've never had it checked properly, should I see someone first?
In Week 1 I walk you through the 3-finger self-check yourself. It's a simple test you can do at home, it's demonstrated in the diastasis assessment video. After that, you'll know exactly what you're working with.
If your gap is wider than 4 fingers, or there's significant doming, dishing, or other concerning symptoms, I'll flag it and recommend you see a women's health physiotherapist or GP/doctor alongside the Circle (not instead of it, both work together).
For most sisters, the Circle IS the proper rehab.
I'm 12-24 months postpartum, is it too late for me?
Sis, postpartum is two years minimum, the medical literature backs this. There is no "too late." The window doesn't close on you.
Up to 30% of postpartum women never have their diastasis close on its own. If you're 14, 18, 24 months postpartum and your gap is still there, you're not behind, you're inside a statistic nobody's talking to you about.
The Circle works at any stage. The deep core, pelvic floor, breath, and strength work isn't time-limited. The body responds when you give it the right protocol, by Allah's permission.
I've tried other workouts, programmes and classes, what makes this different?
Three things, sis.
First, the Muslim mum reality is built in. Most postpartum programmes are designed for women without your salah, without your modesty needs, without your sunnah food framework. The Circle works AROUND your salah and your reality.
Second, it's not a course, it's mentorship. Apps give you videos. The Circle gives you me. A personalised Week 1 plan. Weekly LIVE workouts. 1:1 DM access. You're not following along, you're being guided.
Third, the deep core + pelvic floor + nutrition layers are integrated. Most programmes pick one. The Circle works on all of them together, the way the body actually heals.
I'm a mum of multiple kids with no childcare, is 20 minutes a day really realistic for me?
Sis, that's exactly who I built this for. 20 minutes is achievable when you can do it during nap times, after bedtime, while the older ones are at school, with a baby on your hip, or even with them watching you, learning how mummy is on her journey.
The workouts don't require silence or a gym. They don't even require both hands free for the gentler movements. The breath work and pelvic floor reconnection can be done DURING school runs and nappy changes. The cooking protocol is built so one meal becomes the next.
I'm a mum coaching mums. The protocol respects what your life actually looks like.
I have pelvic floor issues, leaking, pressure, or prolapse, will this help or could it make it worse?
Done correctly, it'll help, in shaa Allah.
That's why the protocol starts with PELVIC FLOOR RECONNECTION before any strength load. The Foundation phase is specifically designed to rebuild that connection. You'll know when your pelvic floor is ready for progressive load, because you'll feel it.
If you have significant prolapse symptoms, I'll recommend you also see a women's health physiotherapist or GP/doctor alongside the Circle. The Circle isn't a replacement for medical care, but it's the postpartum rehab framework MOST physios actually want you to be doing alongside theirs.
Do I need any equipment for the workouts?
Not to start with. The first few weeks are built around bodyweight, breath, and small at-home items you probably already have, a mat, a pillow for pelvic floor work, a water bottle to use as a light weight.
Around week 4-5 get a pack of resistance bands. They normally come in packs of 3 or more, with different resistance levels.
You don't need a gym. You don't need machines. Just your body and a small floor space.
Will I really see results in just 8 weeks?
Yes, in shaa Allah, but remember, you have to do the work, not me. Stay consistent and give your 100% effort. Let's be honest about what "results" means, sis.
In 8 weeks you'll see your diastasis closing (if it's still open), your pelvic floor strengthened (if it was weakened), your breath restored, your core re-engaging, your strength rebuilding. Many sisters drop body fat as a side effect of the nutrition and the cortisol regulation work, but that isn't the headline.
This isn't a 30-day shred. It's foundational postpartum recovery, slow, deep work.
But by Week 8 you'll have a protocol your body actually knows. Daily habits that don't need willpower. Tools you keep forever, not just for the cohort. A body that's moving in the right direction.
If you want quick aesthetic results, the Circle isn't for you. If you want REAL recovery, 8 weeks is enough to get you firmly on that path, by Allah's permission.
I struggle with consistency, how is this going to be different from everything else I've quit?
Sis, that's the question that matters most.
With my protocol and your readiness, you will be able to this time, in shaa Allah. You were trying to be consistent with a protocol that was never built for your real life. Programmes that demand silence. Workouts that need childcare. Diets that ignore your salah times and your cultural food. Apps that have no accountability.
The Circle is structured differently:
Accountability.
A circle of sisters.
Smallest sustainable workout.
Habits that auto-build.
Direct mentorship.
Consistency isn't built from your willpower alone, sis. It's built from environment. The Circle is that environment.
Can I get a refund if I decide I don't want to do it anymore?
This mentoring cohort is non-refundable.
Will men be able to see me in my LIVE workout?
No. There are no men in the space when the LIVE workouts are taking place, and I expect that all sisters are also in a space at the time where there are no men in their exercise space. This is a trust on both sides, sis.
Will there be any sounds or music while working out?
No. There will be no sounds and I do not play music during the workouts.
Still have a question, sis? When you apply, you'll have a chance to ask me directly, and I'll personally reply.
Anas Ibn Malik reported
A man came to the Prophet ﷺ and he said, "O Messenger of Allah, which supplication is best?" The Prophet ﷺ said, "Ask your Lord for health and wellness in this world and in the hereafter. If you are given wellness in the world and in the hereafter you have succeeded."
Sunan al-Tirmidhi · 3521
This is your invitation, sis.
To stop waiting for next Monday. To stop comparing your postpartum body to a woman with one kid and full-time help. To stop believing "this is just my body now."
To step into the work, into your deen, your body, your strength, and become the woman Allah is building you into on the other side of this season.
SMALL CIRCLE · 8 WEEKS · BISMILLAH