Meet Sarah Smith, Sweat’s Pregnancy & Postpartum Trainer

Sarah Smith knows a thing or two about moving your body with confidence throughout pregnancy and beyond. As the trainer behind two brand-new sweat programs, Pregnancies with Sarah and post-pregnancy with Sarah, she has been a personal trainer and strength and conditioning coach since 2014, adding pre- and postnatal training certifications to her belt after becoming a mum. 

From taking every day as it comes during the first trimester to finding the rhythm in your training as your pregnancy progresses and managing the parenting juggle every mum knows all too well, we’re so excited for the Sweat Community to grow strong with Sarah.

Sarah’s journey 

Sarah lives in Melbourne, Australia with her husband Kris and their two gorgeous daughters Mila and Frankie. She made the jump from corporate life to personal training 10 years ago and hasn’t looked back, building up a client list and varied career that includes her and Kris’ business, Lola Wellness Club, which strives to create incredible wellness experiences that strengthen and nourish your body and mind. 

“Being so passionate about my own health and fitness and having the opportunity to share that knowledge and expertise with other people. It’s incredibly fulfilling to watch them grow and guide them on their own path,” says Sarah. 

Her experience of pregnancy and motherhood has had a profound impact on her career, and she is incredibly passionate about pre and postnatal training and supporting women through this incredible phase of life.

“It gave me a greater respect and appreciation for mothers that exercise and how incredible our body is capable of anything we put our mind to,” Sarah says, noting how much her own approach to training and movement has changed since becoming a mum.

Everyone’s pregnancy and postnatal journey is different 

After falling pregnant with Frankie when Mila was just three months old, Sarah knows what it’s like to train during a pregnancy whilst still in that postpartum period herself. Her advice? Do what you can and remember to prioritise yourself.

“Don't set yourself expectations that are too high. You want to make exercise and movement accessible,” Sarah says. “Yes, it's great to have intentions to train when your baby is taking a nap but sometimes we need to focus on our self-care and use that time as well to rest.” 

She found the start of both of her pregnancies really challenging as she battled nausea and a lack of energy, but found her second pregnancy even harder due to sleep deprivation. 

“Being pregnant whilst trying to look after a newborn and feeling nauseous was really tough,” Sarah shared. “During this time our routine was stripped right back especially if I was at home solo whilst my husband was working.” 

“Listen to your body and just focus on moving when you feel up to it,” is Sarah’s advice for that first trimester. “In this time I encourage my clients to focus on the small wins like a short walk, 10-minute stretch or light session.” 

Pregnancy with Sarah features four weeks of workouts uniquely tailored to each trimester, with a focus on low-impact strength and mobility movements to support you and your bump to grow strong.  

After becoming a mum, Sarah found her own relationship with health, fitness and her body took another shift. 

“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,” she says. “I can now say that since having two girls I'm stronger and fitter than I've ever been as now I approach my limited training time with more respect and intention than before kids.”

Her post-pregnancy program is designed to help women who have been cleared to resume exercise to progressively rebuild their strength and embrace feel-good movement over 12 weeks.

The juggle is real 

We are in awe of our trainers and Sweat Community members who juggle family life, training, work commitments and self-care. It’s a tough gig and our hats go off to you all. 

“The hardest part of training and maintaining a routine during and after babies is that the routine is constantly changing,” Sarah says. 

As her girls have gotten older, Sarah highlights that trying to find a routine and rhythm amidst the chaos helps everyone. 

“It's great for everyone to know how their day will start, end, and how we can all best fit in what we all need and enjoy around the family schedule,” she says. I feel we all thrive off having consistency with our meal choices, bedtimes and intentional movement we set aside time for.” 

One of her top tips for finding time for movement while caring for a young family? Get the kids involved - both in the gym and through fun family activities. 

“Whether it’s a walk with the pram, a scooter ride, bike ride, kicking the ball in the park or even a paddle at the beach, find activities that get your whole family outdoors and moving for 20-30 minutes.” 

“I train with and in the same room as my girls,” she shares. “It gets them interested and involved in a healthy habit and seeing their mum enjoy exercise is a really good influence for our little ones to become familiar with. The more we expose them to this the easier it gets for us to sneak in a short workout with or next to them.” 

Alongside moving her body, Sarah knows just how important it is to prioritise a nourishing diet, hydration, sleep and those all-important rest days. 

“Lazy days at home are sometimes just what our bodies need to replenish and recharge!” 

Grow strong with Sarah

Pregnancy with Sarah and Post-Pregnancy with Sarah are not both available exclusively in the Sweat app. Remember, every woman’s body, pregnancy and postpartum journey is so different, which is why you need to discuss your exercise plans and get clearance from your healthcare provider before you get started.