Hayaa Holistic Fitness

13/08/2025

✨ The Hidden Weight You’re Carrying:

How Ongoing Stress Impacts Your Body

We often think of stress as something that only lives in our minds — worry, overthinking, deadlines. But the truth is, ongoing (chronic) stress quietly seeps into every system of your body. It doesn’t just make you feel tense; it can reshape your hormones, slow your digestion, weaken your immune system, disrupt your sleep, and even affect your heart health.

For women, the effects can be even more profound. Stress interacts with our reproductive hormones, menstrual cycles, and nervous system in ways that can leave us feeling constantly exhausted, moody, bloated, and “not ourselves.”

what’s really happening inside your body when stress becomes your everyday state — and why learning to calm your system is not a luxury, but a necessity for long-term health and vitality.

1. Hormonal System & Menstrual Cycle

Chronic stress disrupts the hypothalamic–pituitary–gonadal (HPG) axis, which works closely with the HPA axis (stress system).

Cortisol dominance → Suppresses the release of gonadotropin-releasing hormone (GnRH), which controls ovulation.

Cycle irregularities: Longer cycles, skipped periods, or shorter luteal phases.

Lower progesterone → More PMS symptoms (irritability, cramps, breast tenderness, sleep issues).

Lower estrogen → Hot flashes, vaginal dryness, lower libido (even in pre-menopausal women).

Can trigger or worsen PCOS symptoms due to higher androgens from disrupted hormone signaling.

2. Fertility
Impaired ovulation due to hormonal imbalance.
Decreased uterine receptivity for implantation.
Increased risk of early miscarriage from progesterone deficiency

3. Mental Health

Higher incidence of anxiety, depression, and emotional dysregulation in women under chronic stress.

Estrogen normally boosts serotonin, dopamine, and GABA; low estrogen from stress reduces mood stability.

More prone to “rumination” (repetitive negative thinking), which prolongs stress responses.

4. Immune & Inflammatory Effects

Suppressed immune defense → More frequent colds, urinary tract infections, and yeast infections.

Chronic inflammation → Linked to endometriosis flares, autoimmune thyroid disease (Hashimoto’s), and rheumatoid arthritis (which are more common in women).
Worsens inflammatory skin conditions like acne, eczema, and psoriasis.

5. Metabolic & Weight Changes
Elevated cortisol encourages fat storage in the abdomen → Increases risk of metabolic syndrome.
Increased cravings for high-sugar, high-fat foods due to changes in ghrelin and leptin (hunger hormones).
Insulin resistance can develop, especially if combined with poor sleep.

6. Bone Health
Low estrogen from prolonged stress accelerates bone density loss, increasing osteoporosis risk, especially in perimenopause and postmenopause.

7. Pelvic & Sexual Health
Pelvic floor tension → Pain with in*******se, bladder urgency, or constipation.
Decreased vaginal lubrication and blood flow → Lower sexual satisfaction.

💡 In holistic health, addressing stress management for women isn’t just about relaxation — it’s about protecting hormonal balance, immune strength, and long-term vitality.

12/08/2025

7 Signs Your Core May Be Weaker Than You Think

Your “core” is so much more than just abs — it’s the deep muscles that support your spine, pelvic floor, and posture. When these muscles aren’t functioning well, your whole body can feel the effects.

Here are some common signs of core weakness:

1️⃣ Lower back pain – Your core helps stabilise your spine. Weakness can mean your back takes on more strain.
2️⃣ Poor posture – Slouching or finding it hard to stand tall for long periods can be a clue.
3️⃣ Pelvic floor issues – Leaking when you cough, sneeze, or run often links to core dysfunction.
4️⃣ Bulging tummy or doming – Especially when you sit up or do certain movements (could be linked to diastasis).
5️⃣ Difficulty with balance – The core is your centre of stability, so weakness can throw you off.
6️⃣ Struggling with everyday tasks – Lifting shopping, bending, or getting up from the floor feels harder.
7️⃣ Neck or shoulder tension – Your upper body overcompensates when your core isn’t doing its share.

The good news! Core strength can be rebuilt — gently and effectively.

As a Holistic Core Restore® Coach, I help women reconnect with their core and pelvic floor, restore function, and build strength from the inside out.

💌 Message me if you’d like to start your journey to a stronger, more supported body.

05/08/2025

📣 Ladies, Listen Up!

🌸 I’m starting my GROUP ONLINE Holistic Core Restore® Everywoman Programme – in September!!

This is more than just a workout – it’s a whole-body, holistic programme designed for ANY woman who wants to:

💪 Reconnect with and strengthen her CORE and pelvic floor
🧠 Understand her body on a deeper level
🧘‍♀️ Feel more in control, confident, and STRONG from the inside out

Does any of this sound familiar?

🚩 You’ve had children and feel your core is weak, but you're unsure how to rebuild it
🚩 You experience leaks when jumping, lifting, coughing, or running
🚩 Your pelvic floor feels “off”, but you don’t know what to do about it
🚩 You’re tired of feeling disconnected from your body – and ready to feel stronger and healthier again

If that’s a YES to any of the above, then this revolutionary, restorative programme is for YOU.

I offer the Everywoman Programme as GROUP and 1:1 coaching, online and face to face , with two 60 mins sessions per week, so we can make powerful, focused progress in your healing and strength journey.

Whether you’re postnatal, navigating perimenopause, or simply ready to reconnect with your feminine health — this is your moment.

📩 Spaces are limited. DM me to secure yours.

28/07/2025

🌟 NEW WEEK, NEW YOU! 🌟
Join Our Ultimate Kickstart Fitness Programme – Designed for Every Woman!

💪 Full Body Strength & Toning
🏃‍♀️ Fat-Burning Cardio
🔥 Core-Sculpting Workouts

Perfect for busy mums and women who can’t get to the gym but still want to prioritise their health, energy, and confidence—all from the comfort of home!

👶 No childcare? No problem.
🕐 Short, effective sessions that fit into your day
🏠 100% ONLINE, just DUMBELLS needed.

✨ This week’s classes are all about building strength, boosting energy, and igniting that post-workout glow.

You can feel strong, fit, and amazing—even with a hectic schedule.

👉 Start your week with purpose. Prioritise YOU.
DM to join or sign up now!

Only £10 per week!!!

27/07/2025

How Social Media Affects Our Body Image and Drives the Desire for Quick Fixes

Social media floods us with unrealistic body standards—perfectly posed photos, filtered abs, and dramatic “transformation” reels that rarely show the full story. Day by day, we’re exposed to idealised versions of health and beauty, and over time, this distorts our sense of what’s normal or healthy.

It’s no wonder so many of us feel pressured to get quick, dramatic results—often turning to weight loss injections or extreme diets. These options promise fast change, and in a culture built on instant gratification, they can seem much more appealing than the slower, more disciplined path of natural weight loss.

But what social media doesn’t show are the side effects, the rebound weight gain, or the emotional toll of depending on something external just to feel “good enough.”

As a holistic fitness coach, I believe in natural methods—fasting, balanced nutrition, movement, and inner work. These approaches take time and patience, but they build real strength—not just in the body, but in the mind and nafs. There’s no shortcut to real wellness. It’s a journey of self-awareness, discipline, and growth—things social media rarely celebrates.

We need to redefine what progress looks like. Not just in kilos lost or clothes that fit, but in how we feel, how we move, and how connected we are to our health—inside and out.

After two months of focusing on my health and staying consistent with my program, alhamdulillah, I finally feel like myself again—physically and mentally. My body feels stronger, I’m moving better, and I’m definitely feeling fitter.

I still have around 10kg to lose to return to what I consider my “normal” weight. But that will take consistency—with workouts, and especially with nutrition.

And yes, even I get tempted by quick fixes like weight loss injections! It’s hard not to when social media constantly sends the message that if you’re not on a diet, workout plan, or an injection, you’re falling behind. It creates a toxic standard where being thin or ripped is seen as the norm—and everything else feels like failure.

But I remember when I was at my slimmest: I had no energy. I was counting every calorie, obsessing over food, and deeply unhappy.

Now, even though I’m bigger than I’d like to be and don’t always love what I see in the mirror, I feel happier, stronger, and full of life. That’s progress too.

We live in a world that too often measures a woman’s worth by her weight—and that needs to change.

Sometimes I think, if everyone were covered—no bodies, no abs on display—maybe we wouldn’t struggle so much with body image. Maybe we wouldn’t be constantly comparing ourselves to strangers online.

We should be striving for a body that feels healthy, strong, and energised—not a body designed to be desired.

25/07/2025

💖 Your Mental Health Matters Too 🧠✨

Between nappies, school runs, and endless to-do lists, it’s easy to forget you need care too. One powerful way to refill your cup? Movement.

🏃‍♀️ Even just 10–20 minutes of exercise can: 💆‍♀️ Ease stress and overwhelm
😊 Boost your mood and energy
😴 Improve sleep
🧠 Clear your mind
💪 Remind you of your strength — inside and out

You don’t need a gym or fancy routine — dance in the kitchen, stretch during nap time, walk with the buggy. Whatever works for you.

✨ And if you need motivation, support, and that uplifting community feel — but can’t make it to the gym — we’ve got you! Our online fitness classes are designed for mums like you: real, flexible, faith-friendly, and full of encouragement. 💻💞

You’re not “just a mum.” You’re a strong, beautiful woman who deserves to feel good. 💗

21/07/2025

🌟 Benefits of Strength Training for Women 🌟

1. Boosts Fat Loss & Speeds Up Metabolism
Muscle burns more calories at rest than fat, so strength training helps you burn more — even when you're not working out!

2. Tones & Sculpts the Body
No bulky look — just lean, defined curves and a tighter, firmer figure.

3. Supports Hormonal Health
Strength training can help balance hormones, improve insulin sensitivity, and reduce symptoms of PMS or PCOS.

4. Strengthens Bones & Joints
Helps prevent osteoporosis and supports healthy aging by increasing bone density and joint stability.

5. Improves Energy, Mood & Mental Clarity
Reduces stress, anxiety, and symptoms of depression — all while boosting feel-good endorphins.

6. Increases Confidence & Inner Strength
There’s something powerful about lifting weights — it builds both physical and emotional resilience.

7. Enhances Daily Life & Functional Fitness
Makes everyday tasks easier — from carrying groceries to playing with your kids.

8. Empowers Women Spiritually & Physically
Taking care of your body is a form of worship. Strength training helps you feel capable, confident, and connected to your purpose.

Join our strength training classes today perfect for beginners too!!!

20/07/2025

So true....

15/07/2025

HI lovelies! 🌸
Just a little update — I’ll be making the classes more flexible over the summer, inshaAllah.

With many of you going away and unable to commit to the full 6 weeks, you can now attend on a pay-as-you-go basis at £10 per week.

Classes run Monday to Saturday, so you can join on the weeks that suit you!

Hope that helps!

Let me know if you have any questions.

08/07/2025

NEW ONLINE GROUP FITNESS TIMETABLE IS HERE! 💪✨

Ladies, I’m so excited to share that our new Hayaa Holistic Fitness Group Fitness Timetable !
Whether you're looking to boost energy, burn fat, get moving, or just enjoy a motivating sisterhood – there's something for every woman.

🌟 Whether you're just starting your fitness journey or looking for a routine that you can do when the children are at home this is for YOU!!.

📍Check the full timetable below & DM to book your spot / ask questions!

Your body is an amanah – let’s take care of it, together.

25/01/2025

24/01/2025

Friday a day of blessing💫🤍

I had a wonderful session with a client today who has been struggling with PCOS, tendonitis, and high blood pressure. She came in for her first wet cupping (Hijama) session to kick-start the detox process, support lymphatic drainage, and work towards balancing her hormones.

When a client presents with multiple concerns, I always start by addressing the lymphatic drainage points first, followed by targeting painful or problematic areas.

I Begin the session with therapeutic massage cupping to stimulate blood flow to the skin. This is followed by fixed cupping to target specific areas, and then wet cupping to effectively draw toxins out of the body and then goes body in a detoxing stage for 24hrs so rest is vital and good nutrition.

Achieving optimal health may take a few sessions, but with the right combination of nutrition, exercise, and a positive mindset, I’m confident they can overcome these health struggles.