Sarah Campus is a holistic wellness expert, personal trainer, marathon-running mother of three, and the founder of LDN MUMS FITNESS. She has spent more than a decade helping women prioritise their health and wellbeing. Specialising in pre- and postnatal fitness, she launched her platform after recognising how many women were being told to stop exercising during pregnancy — something she is deeply passionate about changing.

Driven by her belief that movement is medicine, Sarah focuses on supporting women through every stage of motherhood, from pregnancy and labour to postpartum recovery and beyond. Her realistic and relatable approach to fitness encourages women to move their bodies in a way that feels achievable, sustainable and empowering, even within the chaos of everyday family life.

Alongside her online community, Sarah hosts a fortnightly run club from Soho House in Chiswick, as well as women’s HIIT and stretch classes designed to make fitness accessible and supportive for busy women. Through her work, she continues to inspire women to build strength physically and mentally, while showing that health and motherhood can successfully go hand in hand.

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Tell us about your journey into fitness and wellbeing. How did it all start?

I’ve always been sporty throughout my whole life. At school, I swam, played tennis, did athletics, skiing. I’ve always loved sport.

After school, I went into the marketing and events industry and spent time in the corporate world. When I came back home, I wanted to do something different, so I started a cake business called Sprinkled Magic. It was great, although I’m actually not into sweet things at all! I loved the concept of getting brands on cakes and delivering nationwide. At one point, I was producing around 10,000 cupcakes every weekend. It was crazy and I had people in to help.

Every April, though, because of Easter, things would go really quiet. There were no corporate events, everyone was away, and I realised I didn’t want to go back into the corporate world. I’d already taken the leap to work for myself full-time because I had that entrepreneurial flair. I thought, “Trust your gut. Give it a go. If you don’t try, you’ll never know.” So I asked myself: what else do I love that I could turn into something meaningful? The answer was sport and fitness.

I trained as a fitness instructor, spin instructor and personal trainer, specialising in pre- and postnatal fitness. I actually only closed Sprinkle Magic two years ago because I simply couldn’t do it all anymore. Fitness grew from a real passion for helping women move their bodies while doing the incredible thing of growing a baby. Exercise supports not just the mother, but also the baby, the pregnancy journey, labour, postpartum recovery and beyond.

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What inspired you to specialise in pre and postnatal fitness?

The number of women who stopped exercising completely during pregnancy honestly shocked me, and it made me really sad. So many women believed they should stop moving altogether just because they were pregnant, and that’s absolutely not the case.

Pregnancy isn’t a disease. It’s one of the most incredible things your body can do. I wanted to help change that mindset because movement supports you physically and mentally throughout pregnancy and postpartum. There’s that cliché saying, “movement is medicine,” but it really is true. It helps so much.

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What’s one of the biggest misconceptions you see in the fitness world, especially around pregnancy?

A huge misconception is that pregnant women shouldn’t exercise. When I was pregnant with my first child, people constantly said things like, “Don’t lift that box,” or “Don’t do that because you’re pregnant. ”And I’d think, “Why? I can lift the box. I can do these things.” It’s about listening to your body.

The research around pregnancy and exercise has progressed massively. There was even a woman who ran the Boston Marathon while 22 weeks pregnant. If you exercised before pregnancy, your doctor says you’re healthy, and you’re listening to your body, then movement is incredibly beneficial. It’snot about pushing too hard — it’s about moving safely and sensibly.

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How has becoming a mum shaped your approach to fitness?

It’s actually made me stronger because I’ve realised that Iam the role model for my children.

Health and fitness have always been important in my family. My parents were active and still are. But now, seeing how much I inspire my own children is beyond incredible. Honestly, it makes me emotional. They come to most of my races, whether it’s a running event or hybrid race such as HYROX, The Urban Race or ATHX, because I want them to see that their mum can do hard things. I want them to see resilience and strength in action.

I also encourage women to exercise at home because we’re all so time-poor. Getting to the gym takes time, and childcare can be difficult, so I make fitness realistic and achievable. You just need a few weights and a structured training plan.

My children are often around while I’m training, and if they join in, I don’t stop. I encourage it. They now know exercises like walking lunges and ski ergs because they’ve grown up around movement.

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Your online presence feels very real and authentic. Was that intentional?

Absolutely. I try to keep everything as authentic and realistic as possible because I want people to relate to it.

I think people need to see that fitness can fit into real life. I wake up at 5 or 5:30 most mornings to train because that’s my “me time.” It’s my golden hour before the chaos of the day begins.

People often think motivation is the key, but it’s not. You can’t rely on motivation. It’s discipline. It’s setting goals and showing up, whether it’s dark, raining, windy or snowing. I’ve completed three marathons while having three children under seven, and people often ask how I managed it. The answer is consistency and discipline.

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Being a mum, business owner and athlete must come with huge pressure. How do you manage it all?

Routine is everything. Children thrive on routine, and I’ve always had a structured routine since they were born. They’ve fitted into my life and work from the start. They came to meetings with me, they travelled with me, and I made it work.

I also believe asking for help is really important. A lot of women feel they shouldn’t ask for help, but I’m lucky to have an amazing support system. My husband and my parents are incredible. That said, I probably still don’t ask for help enough!

My evening routine is also really important. Once the children are asleep, I make time to reset, unwind and prioritise sleep because sleep is essential. Focusing on yourself isn’t selfish, it’s necessary.

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Who has been your biggest supporter?

Definitely my husband and my parents. My husband works from home a couple of days a week, so if I need support with bath time or childcare while I have meetings, he steps in immediately.

My mum is also incredibly flexible and supportive, especially when I need extra help with the children. I’m very grateful for all of them.

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Through your platform, you’ve inspired thousands of women. What impact are you most proud of?

I think I’m most proud of showing women that it’s possible, even with children, busy schedules and limited time. I love getting messages from women saying, “I signed up for this because you inspired me,” and that they’ve completed it. I always respond or comment because I’m so proud of them.

The hardest part is always starting. One client of mine completely transformed her health just by strength training for 10 minutes, three times a week. We stripped everything back to basics and focused on consistency. Her transformation was incredible.

Another client trained with me through pregnancy after previously struggling with conception. She later became pregnant again, and hearing those stories is rewarding.

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What small daily habits can make the biggest difference to overall wellbeing?

First — drink 500ml of water as soon as you wake up. Your body is dehydrated after sleeping. Second is habit stacking. While you’re brushing your teeth or waiting for the kettle to boil, do calf raises, squats, arm circles or stretches. You are starting the day right with a movement.

With nutrition, I always say: instead of restricting food, ask yourself what you can add to your plate to make it more colourful, morenutritious. I encourage people to add mixed seeds to meals like porridge, yoghurt, smoothies or chilli con carne because they increase fibre, protein and healthy fats. Fibre is so important, and most people aren’t getting enough.

Consistency is so important. You don’t need an hour in the gym every day. Five to twenty minutes of movement done consistently is enough to make a real difference.

And finally, having a wind-down routine at night to sleep well.

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What’s next for you?

I’m launching my own podcast, called Showing Up Stronger, which I’m so excited about. We have real and powerful conversations which shines a spot light on women who have achieved incredible physical and personal feat while raising a family.

I’ll also be launching regular classes at a new parent community club called Mumadoo from June. Some of the classes are specifically designed for mums and babies. You can bring your children with you. It’s not just exercise for the mums, it’s also sensory and educational for the children because they’re watching their mums prioritise health and movement from such an early age.

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Finally, what inspires you the most?

My children! They’re watching everything I do, and they copy. We are their role models. We are everything for them, and they are everything for me.

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(c) All images provided by Sarah Campus