Sarah Smith’s Wellness Fundamentals For Pregnancy & Beyond

With two young daughters very close in age, Sweat’s dedicated pre and postnatal trainer Sarah Smith knows a thing or two about the challenges that come with pregnancy and being a new mother. Having navigated the changes in energy, body image, schedule and priorities, these are her five wellness fundamentals to help you feel your best during pregnancy and beyond.

Appreciate and respect your body

Welcoming her two girls to the world gave Sarah a greater respect and appreciation for the female body, completely changing how she trains and how she thinks about her training. When she fell pregnant with her oldest daughter Mila, Sarah went from someone who would work out for 60 minutes or more to exercising for shorter 20-40 minute bursts, and she noticed such a change in her focus and how her workouts felt. 

“I used my time so much more efficiently and found that I got more out of my workout when I gave that 20 minutes a solid hit. After pregnancy, your mind is everywhere as you juggle your new life with a little one and navigate the changes your body has been through, so staying focused for 20 minutes is much more achievable after pregnancy, too.”

On days when you don’t feel up to a workout, listen to the wisdom of your body and give it what it needs. Some days that might be a walk, some stretches or playing with your family.

Exercise for strength and energy

Exercising has and always will be a priority for Sarah, but since having a family, there’s a new layer of motivation behind why she works out and she comes to each session with so much more intention.

“When I’m healthy and active, it helps me to be the best mum I can be to my kids,” she says, explaining how beneficial movement can be to support your energy levels, strength, mental resilience, hormones and sleep quality as a mum. 

“For me the focus shifted from aesthetics to feeling strong and capable for daily activities, like lifting a baby or handling new routines and disturbed sleep patterns.”

Approach your exercise routine with appreciation and intention - it’s an incredible tool that can go a long way towards making you feel your best each day.

Start small 

Whether you’re pregnant or postpartum, take the pressure off yourself to regularly complete lengthy workouts, tick off a high number of sessions each week or follow a program perfectly. Setting small goals - even smaller than you think - is an amazing way to practice self-compassion and set yourself up for success. 

“I always say just start with five minutes of movement, “ says Sarah. “Once you start and those endorphins start pumping and your mood shifts, the rest often just falls into place! Yes, there are definitely days where my sessions don’t go to plan and sometimes it’s best to stop or swap it for a gentle walk outside. Choose an achievable movement goal so you feel empowered each week.”

See food as fuel

Being a mum can zap a lot of your energy supply, so remember to fuel yourself from the inside out with nourishing meals and plenty of water. There is so much pressure to “bounce back” after pregnancy, but what your body needs is energy and care. 

“Although it’s not always easy, try to balance each main meal with all three macronutrients - protein, fat and carbs - so you can power through your day with energy and focus,” Sarah recommends. 

“Nourish your body with food that will fuel your body, your day ahead and your recovery… Our bodies have just undergone such an incredible life-changing evolution and  we need to be kind and patient with them. If we just make small healthy choices each day without putting too much pressure on ourselves, everything will fall into place.”

Carve out time for rest

For obvious reasons, telling mums to get more sleep can be pretty laughable advice, especially during those newborn to toddler eras. What Sarah suggests instead is doing what you can to set yourself up for better sleep by reducing screen time, winding down before bed when possible, creating the most consistent bedtime routine you can, and carving out time each week in your busy schedule for rest.

“Make time to pause, have no plans and listen to your body. Lazy days at home are sometimes exactly what our bodies need to replenish and recharge. It’s so easy for all the gaps in our schedules to fill up with work, childcare, chores, exercise and errands, but I’m always trying to ensure that doesn’t happen too much or I run the risk of burning the candle at both ends.”

Your journey starts here

Discover a routine that works for you and feel great within your own skin with Sarah’s pregnancy and post-pregnancy workout programs, available exclusively in the Sweat app now.