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SARAH

@themummypt

12K

followers

2453

following

Fitness coach
Guiding you through movement + motherhood
Pre/post natal specialist
Birmingham
Mum of 2
Online classes | 1-1

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Hello 👋 to some new followers and hello again to my oldies who have stuck around…Thank you

I hope you find this a useful and motivational space 🩶

This video is a snapshot of family life at the moment…full on, lovely 🥰 but it’s also hard!

Any questions or comments I’d love to hear them ⬇️

#introduction #reintroduction #thisisme #matchalover #infertility #ivfjourney #mumofboys #ovulationinductionsuccess #careerchange #workingmumlife #preandpostnatalspecialist #fitnesstrainingforwomen taken in Harborne, Birmingham, United Kingdom by @themummypt

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11

3 years ago

Your new 30-minute upper-body workout 💪🏼

This is my Monday workout, no frills, simple movements and it has to be short and efficient while hitting the areas I want to work on…

All you need is a pair of dumbbells and a bench!

This workout targets your shoulders, triceps and back to help you build upper-body strength, develop muscle and improve your control.

✨ Shoulder press — shoulders + triceps
✨ Tricep kickbacks — triceps
✨ Bent-over rows — back + biceps
✨ Alternating front raises — front of your shoulders

Four exercises, a focused 30 minutes and a great way to fit strength training into a busy day.

Save this for your next upper-body session! 🤍

#upperbodyworkout #dumbbellworkout #strengthtrainingforwomen #homeworkout #mumfitness by @themummypt

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7

2 days ago

You’ve probably heard of HIIT… but have you tried SIT? 👀

SIT = Sprint Interval Training.

And it doesn’t have to mean sprinting on a treadmill.
You can use dumbbells at home and apply the same principle:

30 seconds HARD → 2–5 minutes RECOVERY → repeat.

So why would I choose this over the usual 40 seconds work / 20 seconds rest format?

Because the longer recovery changes the whole session.

You can actually push the work interval harder rather than spending the entire workout trying to keep moving while you’re already fatigued.

And for women who are juggling training around work, kids and busy lives, I love that you can get a really effective, challenging session from just a few rounds.

You’re not trying to make yourself as exhausted as possible.
You’re working hard, recovering properly, then doing it again.

That means less of the:
“I’m absolutely dying but I’ve got another 6 exercises to get through.” 😂

WORK → RECOVER → REPEAT.

💪Choose 1–2 exercises you can really push hard on.

For example:
 DB thrusters: 30 seconds hard → 2–3 min full recovery → repeat for 3–5 rounds.

Or choose 2 movements and alternate them between rounds.

You don’t need a treadmill. You don’t need a bike. You don’t need a gym full of equipment.

Save this one for your next home workout. 👀

If you’re new to high-intensity training, build up gradually and choose movements you can perform safely with good technique.

#sprintintervaltraining #homeworkouts #mumfitness #strengthtrainingforwomen #fitnessforwomen by @themummypt

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7

4 days ago

One of those little mum and son moments that I don’t want to forget and taught me a lot

He was playing swing ball on his own and asked me to play 😮‍💨 so I joined him (admittedly begrudgingly) and somehow it turned into the best chat we’ve had in ages.

He started telling me about school, some positives rather than negatives, how he’d been feeling and things that had been on his mind.

And I honestly don’t think I’d have got that conversation if I’d sat him down and said, “how was your day?”

.. he just needed me beside him, doing something.

A walk.
A game.
A kickabout.
A bike ride.
A game of swing ball.

Movement gives you time together without the pressure of having to talk.
And sometimes… that’s when they do. ❤️

Movement is about so much more than movement.

#mumfitness #mumsofinstagram #mumofboys #womensstrengthtraining #boymum by @themummypt

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3

8 days ago

Not sure what weights you actually need to start strength training at home? 👀

You really don’t need a whole rack of dumbbells to get started.

As a rough guide, you could look at:

🏋️ 2–4kg each → lateral raises, curls, triceps, rear delts

🏋️ 4–7kg each → rows, shoulder press, chest press, lunges and split squats

🏋️ 8–12kg+ each → squats, RDLs, sumo squats, loaded lunges and hip thrusts

But these are examples, not rules.

The right weights for you will depend on your body, your current strength and your training experience.

Your “light” might be someone else’s “medium” — and that’s completely fine.

You want a weight that challenges you while allowing you to maintain good technique and control, with enough room to progress over time.

And remember, progression doesn’t always mean immediately buying heavier dumbbells.

You can build strength by increasing reps, improving your technique, slowing the tempo, increasing your range of movement or adding sets too.

You don’t need loads of equipment to get stronger at home. You just need a few weights and a plan. ❤️

Save this if you’re thinking about starting a home strength setup.

#homeworkouts #strengthtrainingforwomen #mumfitness #homegym #womenwholift by @themummypt

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1

11 days ago

Today I’m 5 years postpartum. 🎈🎂

And honestly…do I feel like I’ve fully found my identity again?
Some days, yes. Some days, not so much.
I don’t have all the answers, and I don’t think any of us are supposed to.

There isn’t one timeline for finding your way back to yourself after having a baby.

This is my timeline.

And I’m learning to be okay with that — because this is my first time living this life too. ❤️

If you’re somewhere on your own postpartum journey, take the pressure off. You’re not behind, your simply on your own timeline which can be both beautiful and hard Xx

#postpartumjourney #postpartumlife #motherhoodunfiltered #mumlife #postpartumrecovery by @themummypt

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9

13 days ago

MUMS… WHAT IF YOU COULD GET YOUR STRENGTH TRAINING DONE IN ONE HOUR A WEEK? 👀

No gym.
No complicated programme.
No trying to figure out what exercises to do.
Just 60 minutes with me, from your own home.
I’m launching a 4-week online strength course starting this Thursday.

Every Thursday | 7:15–8:15pm

We’ll train together live using whatever weights you have at home — or bodyweight.

You’ll also get:
✔️ The recording of every session
✔️ A private WhatsApp group
✔️ Support + accountability
✔️ 4 weeks of progressive strength training

£45 for all 4 weeks.

If you’ve been saying “I really need to get back into strength training”…
This is your sign. 👀

DM me STRONG and I’ll send you the details.

#mumfitness #strengthtrainingforwomen #homeworkoutsforwomen #mumswholift #onlinefitnesscoach by @themummypt

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6

15 days ago

Want to challenge your core more during your upper-body training? Try taking some of your exercises down to your knees. 👇

By taking your legs out of the equation, you have less opportunity to use momentum or your lower body to help you move the weight.

That means you have to focus more on staying stable, controlling the movement and keeping your core engaged.

Here’s the workout:

→ Tall-kneeling shoulder press — 3 × 8–10
→ Tall-kneeling bicep curls — 3 × 10–12
→ Tall-kneeling lateral raises — 3 × 10–12
→ Half-kneeling single-arm row — 3 × 8–10 each side
→ Tall-kneeling front raise — 3 × 10–12

Choose a weight that challenges you while allowing you to stay controlled.

And remember, kneeling isn’t automatically harder for every exercise. It’s simply another way to change the challenge and make you more aware of your core, balance and control.

You don’t always need a heavier dumbbell to progress.

Sometimes you just need to make your body work a little harder to stabilise while you move. 💪

Save this for your next upper-body session!

#mumfitness #strengthtrainingforwomen #corestrength #upperbodyworkout #mumswholift womensstrength by @themummypt

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7

18 days ago

…And suddenly it’s 10am and you’ve had two coffees and a bite of toast. 😂 and you wonder why you feel flat and irritable!

I’m a big believer in making food easy enough that you’ll actually eat it.
That’s why I love these overnight oats.
They take a couple of minutes to prep, you can make them the night before, and you’ve got a proper breakfast ready to grab when the morning is chaos.

You’ve got:
🥣 carbs for energy
💪 protein to help keep you satisfied
🌱 fibre from the oats, chia + flax
🍓 fruit for flavour + extra goodness

And no, I’m not saying you have to eat breakfast because it’s “the most important meal of the day”.

I just think if you’re a busy mum who wants to train well, have more energy and stop constantly playing catch-up with food, regularly getting a decent meal in early can make a huge difference.

You don’t need a complicated breakfast.

You don’t need to meal prep your entire life.

Just make it easier to feed yourself.

Save this for your next evening food prep 👇❤️

My usual recipe:
⅓ cup rolled oats
1 tsp chia seeds
1 tsp ground flax
1 tbsp vanilla protein powder (I use @onystofficial 👍)
½ cup soya/almond milk
¼ cup Greek yoghurt (2% is 👌)
½ tsp honey
½ tsp vanilla
Cinnamon
whatever fruit you fancy …always fig and frozen blueberries for me

#mumfitness #nutritionformums #breakfastideas #overnightoats #mumlife fuelyourbody by @themummypt

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1

21 days ago

This is why I coach the way I do.

Because real life doesn’t stop because you’ve decided to get fitter or stronger. Kids get ill, work gets busy, plans change and some weeks you have 20 minutes to train and others you have an hour.

So I don’t want your fitness programme to be another thing you have to squeeze your life around.

I want it to work with your life.

That’s why I focus on realistic training, enough food, progression, flexibility and finding what you actually enjoy doing.

Because when a plan fits your life, you’re far more likely to stick with it — and that’s where the progress happens. ❤️

#mumfitness #strengthtrainingforwomen #mumswholift #womenwholift #fitnessformums by @themummypt

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1

23 days ago

If you want a stronger core, you don’t need to spend every workout doing “ab exercises.”

Your core is there to brace, stabilise and control your body while you move — so I want you to actually train it that way.

These are 5 of the movements I’d choose:
→ Dead bugs
→ Bear shoulder taps
→ Single-arm bird dog rows
→ Single-leg RDLs
→ Suitcase marches

They’re all challenging your core in different ways — resisting rotation, keeping your body stable, controlling movement and maintaining a strong position while your arms and legs are moving.

And that’s the point.

Your core isn’t just your abs. It’s part of how you move.
So instead of thinking you need to finish every workout with 15 minutes of crunches, start looking at how you can use your core throughout your whole workout.

Think brace. Stabilise. Control. Move.

Especially as a mum, I want you to build a core that’s strong enough to support you in your actual life — not just while you’re lying on a mat doing sit-ups.

Save this workout and give these 5 a go. 💪

#mumfitness #coretraining #functionalfitness #strengthtrainingforwomen #mumswholift by @themummypt

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5

25 days ago

I TOLD my family I needed this time. I didn’t ask for it.

Not because I don’t want to spend time with them.
Because I do.

They went to junior park run and initially I felt so guilty for not watching BUT there will be ALOT more park runs and many more times I will watch my children!

But I also want to look after my body, my mood and my health.

Exercise helps me feel better mentally, it’s not a crutch but it helps!
It gives me energy.
It keeps me strong.
It means I can run around with my boys (and throw and catch a lot of balls!), get involved and do the things I want to do with them.
And, hopefully, it helps me stay healthy and capable for many more years with them.

I don’t think looking after yourself makes you a selfish mum.
I think sometimes it’s part of being a good one.

You can love being a mum (most of the time!) AND still need time for yourself without caveats and without asking permission

#mumfitness #mumlife #mumguilt #strongmums #womenwholift by @themummypt

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12

a month ago