Sierra Sparksman - Sparkle Fitness

Sierra Sparksman - Sparkle Fitness Helping mums safely return to running and fitness after baby, with personalized & qualified training. I can offer a training solution to suit your budget.

I'm a qualified personal trainer (REPs registered) and a Triathlon NZ Foundation Accredited Coach. I have also done further study on training pregnant and postpartum women and the pelvic floor. I'm an EVEolution™️affiliated trainer and have completed the EVEolution™️ course myself. I have an online 8 week postpartum return to run training programme that is perfect for the new mum, or the mum who h

asn't run in a while. I also can design a running or triathlon programme just for YOU! I also offer 1-1 personal training sessions to work on strength and fitness that aligns with your goals. If you are interested in a session with me send me a message and ask about my new client offer!

Today holds two things at once, it's the "To Breathe" theme of Women's Health Week, focused on mental wellbeing and it's...
11/09/2026

Today holds two things at once, it's the "To Breathe" theme of Women's Health Week, focused on mental wellbeing and it's also R U OK? Day, the national day for checking in on the people around us.

So I am going to do the thing the day is asking and check in on you. How are you, actually? Not the answer you give while you're half out the door, the honest one.

Motherhood has a way of filling every hour so completely that your own mental wellbeing becomes the thing you look at last, if at all. You can be holding everything together for everyone else and be far from okay underneath it and both of those can be true at the same time.

If today you realise the honest answer is that you're not doing so well, please treat that as information worth acting on, not something to push down and keep carrying.

Talk to someone you trust, your GP, a partner, a friend who gets it. You're allowed to be the one who needs the check in, not only the one who does the checking.

If you're doing okay, this is your nudge to ask someone else the question today and to really listen to the answer.

This is a sensitive one, so I am keeping the comments a soft place. If today is hard for you and you would rather reach out privately, my door is open.

Do it anyway is going to be my favourite thing about this whole week.Give yourself some flexibility while still making e...
09/09/2026

Do it anyway is going to be my favourite thing about this whole week.

Give yourself some flexibility while still making exercise and training a regular part of your week. That could be a ten-minute session, a short jog or swim or two short strength workouts when you can fit them in.

This is a version of movement you can actually keep doing consistently and it will all add up!

This week is Women's Health Week and this year's theme is three words I want every mum reading this to hold onto: DO IT ...
07/09/2026

This week is Women's Health Week and this year's theme is three words I want every mum reading this to hold onto: DO IT ANYWAY.

It's about taking the small step toward your health even when the day is full, when you're tired and when the conditions are nowhere near perfect. It's the walk you almost talked yourself out of, the glass of water, the ten minutes that you didn't think were worth it, you do it anyway and it adds up.

Today's focus in the campaign is on how you fuel yourself and as a mum this one runs deep, because so many women spend the day making sure everyone else has eaten and reach the evening running on not much at all.

When you’re busy looking after everyone else, it’s easy to forget about feeding yourself properly. But you need food and energy too, especially on the days when there’s a lot going on.

We're following the week's themes day by day, moving through fuelling, movement, rest, mental wellbeing and connection.

Save this and come with me.

Did you know the movement guidelines for adults were updated recently in Australia?The message is the same as ours in NZ...
03/09/2026

Did you know the movement guidelines for adults were updated recently in Australia?

The message is the same as ours in NZ: sit less, move more! In NZ the recommendation is to aim for at least 2.5 hours of moderate exercise spread over a week. This also includes two strength sessions per week.

However, Australia goes a little further to include recommendations around sleep and mobility and balance. Great idea!

For a mum whose day rarely goes to plan spreading exercise time out over a week a great way to think about it, because it means the ten minute walk, the floor play with your toddler and a decent night's sleep all count toward the same goal.

Can relate to this, does the idea of your whole day counting in your movement quota feel more doable than a workout you can never quite fit in?

That's a wrap on another MumSafe Retreat! A heart full of joy and a mind full of learnings and ready to bring it all bac...
30/08/2026

That's a wrap on another MumSafe Retreat! A heart full of joy and a mind full of learnings and ready to bring it all back to my clients and business.

A huge thanks to Pre & Postnatal Educator | Fitness Business Coach and the team for all the work that goes into running these events. The speakers were all excellent!

Another big thanks to Jen for all her mentorship this year.

And finally to all the ! Thank you for another memorable trip.

Safe travels home team!

Safe Pre & Postnatal Exercise for Mums #

You have walked, breathed, rebuilt strength and tested your single-leg control. So how do you turn that readiness into a...
27/08/2026

You have walked, breathed, rebuilt strength and tested your single-leg control. So how do you turn that readiness into actual running?

You do not go from zero to a continuous 5 km. You start by dosing running in.

Swipe through to see how. For the full return to running tests and guide comment RUNSTRONG.

Returning to running after birth is not about jumping straight into impact. It starts with the quieter checks: Can you b...
26/08/2026

Returning to running after birth is not about jumping straight into impact. It starts with the quieter checks: Can you breathe, move, walk and load one leg without your body telling you it is not ready?

These are not pass-or-fail tests, and they are not a replacement for individual assessment. They are simply a way to notice how your core and pelvic floor respond before you add the repeated impact of running.

Throughout every check, look for the same signals: no leaking, no pelvic heaviness or dragging, no pain, no sense of instability and no symptoms that are worse later or the following day.

If symptoms appear, that is not a failure. It is information. Pause there and work with a pelvic-health physiotherapist or appropriately qualified professional to build the capacity your body needs before adding running.

Your first run should not be the first time your body experiences load. Build the foundations first.

Save this for your return-to-running journey, and tell me: which of these checks feels most relevant for you right now?

Returning to running after pregnancy and birth is not just about being a certain number of weeks postpartum. It is about...
24/08/2026

Returning to running after pregnancy and birth is not just about being a certain number of weeks postpartum. It is about whether your body is ready to manage the repeated impact, pressure and load that running demands.

Your postpartum core is more than a set of abdominal muscles. It is the working relationship between your diaphragm, pelvic floor, deep abdominals and spine.
Think of these structures as a pressure-management system: the diaphragm at the top, the pelvic floor at the base, the transversus abdominis wrapping around the front and sides, and the multifidus supporting the spine from behind.

With every stride, your body needs that system to coordinate well. It needs to absorb impact, manage pressure and provide stability. Without symptoms such as leaking, heaviness, pain, or a feeling of instability.

That is why a return to running is best built progressively. Before adding kilometres or pace, we want to see that your body can reconnect, build strength, tolerate impact and recover well from the load.

The right time to run is not determined by a date in the calendar. It is determined by what your body is demonstrating.

This week, I'm talking about the foundations that support a confident, progressive return to running after birth. And why core readiness matters before you lace up.

Want my free Return to Run Guide? Comment "RUN READY" and I'll send you the link.

This is why this week matters to me, women get so little information about what is normal, treatable and worth raising w...
21/08/2026

This is why this week matters to me, women get so little information about what is normal, treatable and worth raising with someone.

If you have been managing something similar without saying anything, please know you are not the only one and you don’t have to keep managing it alone.

If you are ready for support that actually understands this stage of life, the link in my bio is where to start.

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Karori
Wellington
6012

Opening Hours

Monday 6am - 4pm
Tuesday 6am - 4pm
Thursday 6am - 4pm
Friday 6am - 4pm

Telephone

+64212589445

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