17/07/2026
This is the real win! When one of my client's told me that she felt stronger in this pregnancy that her last 💪
Not a number on the scale. Not a dress size.
But feeling strong, safe, and at home in your body, especially in pregnancy and postpartum, changes everything.
If you’re a mum on this journey too, I see you. The small wins add up. You’re doing better than you think
Inspired to start your own journey? Term 3 is kicking off next week and there are a few spots left in my group classes plus one 1-1 personal training spot left. Send me a DM and let me know what your goal is.
13/07/2026
Do you want to be able to keep up with your kids? Do you want strength to lift them up high?
Sparkle Together on Mondays is all about strength and learning how to lift weights. Fitness and fits you!
The first class starts next week and there are only 3 spots left.
DM for more info!
All classes are in Karori, Wellington
08/07/2026
So true...
⬇️ Follow us, then comment “HORMONES” below ⬇️
..and we’ll DM you access to our FREE 5-Day Menopause & Hormones Course (with a 4-week strength training program specifically designed for midlife women).
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You're better off working out like this:
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✅🚫🚫✅🚫🚫🚫
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Than this:
✅✅✅✅✅✅✅
✅✅✅🚫🚫🚫🚫
🚫🚫🚫🚫🚫🚫🚫
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The "all or nothing" mindset usually ends in... nothing. 😬
If you go hard in the beginning and burn out fast, try this instead:
1️⃣ Set realistic goals. Rather than 6-7 workouts, aim for 2–3 workouts a week — something you’re 90–100% confident you can do, even during a busy week. Anything more is a bonus!
This builds momentum and keeps you moving forward.
2️⃣ Have a backup plan. No time for the gym? Do 10 minutes of stairs or a quick bodyweight workout.
3️⃣ Remove barriers.
👉🏿 Schedule your workouts like appointments
👉🏽 Keep a gym bag in your car with fresh clothes & your workout shoes
👉🏻 Pack a protein bar for on-the-go fuel
Want more realistic, sustainable strategies?
⬇️ Follow us, then comment “HORMONES” below ⬇️
…and we’ll DM you access to our FREE 5-Day Menopause & Hormones Course, which includes:
💪🏾 4-week strength training program made for midlife women.
📚 Research-backed info on hormone shifts and menopause symptoms.
🛠️ A personalized plan to help you take back control over your body and feel strong again.
Symptoms like…
📈 Weight gain
🥱 Low energy or sleep issues
🔥 Hot flushes
🎈 Bloating
😩 Achy joints
😡 Mood swings
⚕️ Changing health markers
..don’t have to take over your life.
⬇️ Follow us, then comment “HORMONES” below ⬇️
…and we’ll DM you the course right away.
07/07/2026
This week I have some big announcements to make! The first one is that I am excited to say I have now obtained MumSafe™️ Level Three status which means I have been a MumSafe™️ Trainer for over three years and have successfully completed all of the Y3 ongoing education and assessments.
Not all personal trainers do this! So make sure you check.
I am proud to be part of a committed team of trainers who all support the mission of safe and effective exercise at every stage of Motherhood.
Term 3 bookings are open now. I only have two personal training spots available and there are less than 10 spots total left in my group classes. Whether your kids are old or young I can help you navigate through your exercise journey and help you get strong and confident in your body.
DM me with your exercise obstacles!
02/07/2026
Are you working hard, but not "hard enough"?
If you’re in the peri or menopause stage of life, you might have noticed that your usual workouts just aren't "working" anymore. You’re putting in the effort, but your body composition isn't budging.
Here’s the science-backed truth: As our hormones shift, our bodies stop responding to long, steady-state cardio. To actually change body composition and protect our bone health, we need short, sharp, high-intensity bursts.
The Research: Studies show that High-Intensity Interval Training (HIIT) is significantly more effective for menopausal women in reducing visceral (belly) fat and improving insulin sensitivity compared to moderate-intensity exercise. In fact, research suggests that just 20 minutes of HIIT can be more effective for metabolic health in this stage than an hour of jogging.
The problem? Most women get stuck in the "middle zone" - working hard enough to get tired, but not hard enough to trigger the hormonal response our bodies now need.
That’s where my classes come in! These 30-minute sessions are designed specifically for the female body. We hit that "high-intensity" sweet spot safely, followed by the strength training your bones and muscles are craving.
If you feel stuck with your current routine, come and try one of my classes. https://www.sparklefitness.co.nz/groupfitnessclasses
30/06/2026
Just crushed a race? CONGRATS! 🎉 Now, let's talk smart recovery. Knowing when and how to start running again is key to staying healthy and strong for your next goal.
Swipe to learn the golden rule of post-race recovery and plan your comeback!
Plus win big by booking a free race debrief coaching call - https://tinyurl.com/4t5zd7y5
Wellington Marathon
29/06/2026
This will be well worthwhile for those mama runners and gym goers! See you there!
🏃♀️ Lifting, running, or just staying active? Your pelvic floor matters more than you think.
Join pelvic health physiotherapist Stephanie Hansen for Pelvic Floor Health for Gym-Goers, Athletes & Active People - what every active person should know to move with confidence.
We'll cover what the pelvic floor actually does during exercise, how to spot dysfunction, and the myths around "safe" and "unsafe" movements - plus live demonstrations with real-time cueing and a Q&A.
📅 Thursday 2 July, 7.30–8.45pm
📍 Matairangi Room, Akau Tangi Sports Centre, Kilbirnie
🎟️ $20 general / $18 Gold Card
Book here 👉 trybooking.com/nz/BDVT
Ideal for anyone active, as well as trainers and coaches. 💪
29/06/2026
Now your race is over it is time to turn your mind to recovery!
Maybe you now have the running bug and feel so great from Sunday's that you want to keep running?
But REST is just as important! For every mile you race you need one day of rest or easy running. So if you did the then you need about 13 easy days.
If you are new to running then my suggestion is to start with complete rest days, focusing on stretching and mobility. Then as your legs and body recover you can start with some walking and very easy jogging. More experienced runners will move back into easy running a little more quickly (but should still remember to rest!).
📌 Go into the draw to win one month's free coaching! Book your free 30min race debrief call and let's go through how it went and come up with a plan for your next event. https://tinyurl.com/4t5zd7y5
Photo by Marathon Photos
Wellington Marathon
15/07/2026
07/07/2026
02/07/2026
30/06/2026
29/06/2026
29/06/2026