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!

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.

I got this question from a client recently and I think many women going through menopause are wondering the same thing."...
21/08/2026

I got this question from a client recently and I think many women going through menopause are wondering the same thing.

"I have started leaking a little when I laugh or sneeze and I am also feeling drier than I used to. Is this simply menopause or is something wrong with me?"

These symptoms are incredibly common during menopause, but they're not something you just have to put up with.

There's actually a name for what you're describing: genitourinary syndrome of menopause or GSM. As oestrogen levels fall, the tissues around the va**na, bladder and pelvic floor naturally change. For some women, those changes show up as bladder leaks especially with things like laughing, coughing or sneezing.

If these symptoms are affecting you, don't wait to ask for help. A pelvic health physiotherapist can properly assess what is happening for you and build a plan around it and pelvic floor muscle training has been shown to help improve both the physical symptoms and how they affect daily life. Depending on your situation, your GP may also talk to you about treatment options that support the tissue itself, that is a conversation worth having with them directly.

As your trainer, I can’t diagnose or treat these symptoms, but I can make sure your training is supporting your pelvic floor rather than working against it and I will always encourage you to get the right support alongside it.

Please don’t sit with this in silence, there is so much that can be done.

Has menopause brought changes you weren’t expecting? Share your experience below, let’s make these conversations more normal.

So much of what happens to the body during menopause gets dismissed as something to accept without question and I don’t ...
19/08/2026

So much of what happens to the body during menopause gets dismissed as something to accept without question and I don’t think that is good enough.

Understanding what is actually happening in your body is the first step toward doing something about it, whatever that looks like for you.

What's one thing you wish you'd known about menopause sooner? Share it in the comments below.

Not every mum who follows this page is in the newborn stage and not every mum who trains with me is either.Many of the w...
18/08/2026

Not every mum who follows this page is in the newborn stage and not every mum who trains with me is either.

Many of the women in this community are years, even decades, past having their babies and moving through a completely different chapter, perimenopause and menopause.

Their pelvic floor is still important and so is their core. Bodies at this stage are also going through significant change and they deserve the same depth of support and information as a mum bringing home her first baby.

So this week we are talking about menopause and the pelvic floor, what actually happens in the body during this transition and why so many women are never told about it.

Genitourinary syndrome of menopause, often shortened to GSM, is the clinical term for a group of changes that happen to the va**na, v***a, bladder and pelvic floor as oestrogen declines. Research suggests it significantly affects quality of life for around half of women going through menopause, yet only around one in four ever seek treatment for it.

That gap between how common this is and how rarely it gets addressed is exactly why we are opening the week here.

Save this and stay with us, this is information every woman deserves regardless of her age or stage.

I want to know how you can relate to this.

You said 6am was too early for you?! I bring you my new 9AM strength class!First class is tomorrow (TUE) and it isn't to...
17/08/2026

You said 6am was too early for you?! I bring you my new 9AM strength class!

First class is tomorrow (TUE) and it isn't too late to join. These classes are a special trial series to gauge interest and see if this should be on my permanent timetable.

To sign up email me at [email protected] or send a DM.

14/08/2026

I've had a great response to the group classes this term! Now there are only TWO SPOTS left on a Wed morning.

There was also huge interest in a day time class. I heard you and I'm trialing a Tuesday 9am strength class! There are limited spaces in this trial.

If you want to trial or take one of the last two spots comment below or send me a DM.

The best time to start was yesterday, the second best time to start is now!

Address

Karori
Wellington
6012

Opening Hours

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

Telephone

+64212589445

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