Hi there,

We're so glad you're here. My name is Sian Smale and together with Julia McClelland we have designed the exercise program Hey Fit Mama to help guide you safely through exercising during pregnancy and after childbirth. 

I’m a Musculoskeletal Physiotherapist from Australia. A Musculoskeletal Physiotherapist is a professional with a masters degree focussing on the health of the body, with particular focus on rehabilitation of joint and muscle pain, and restoring individuals back to their optimal function. 

My journey started at La Trobe University in Melbourne where I completed my Bachelor degree. Over the four year degree I often wondered what type of Physio I would become? It wasn’t until my final year that it all became clear. I was completing an elective rotation in Women’s Health on a maternity ward and I simply fell in love with my work. After graduation, I continued working in Women’s Health—conducting pregnancy exercise classes, running mums and babies programs, and continuing to work in the maternity ward. Even after I made the transition to private practice, I continued to work in this field, focusing on pregnancy-related pelvic girdle and back pain, and many other musculoskeletal injuries. For many years now I’ve been designing individualised exercise programs and Pilates programs for pregnancy and after childbirth.

Julia McClelland's journey began on a similar path when she completed her Bachelor of Physiotherapy in Australia. Julia continued on to study medicine and is now a qualified and registered doctor in both Australia and America. Inspired by her pregnancy, Julia was searching for guidance on how to keep fit in an affordable way - both time and money wise. After realising that while many programs exist online, not many are targeted and tailored for pregnancy. So we started brainstorming how we could help guide many other women looking for these suggestions. 

Yes, Hey Fit Mama is an online exercise program, but I hope that it will serve as more than that. While I’m not a mum quite yet, I wanted to compile all the ideas and exercises I’ve developed over the years to help women and mums integrate safe, strong exercises into their everyday life—whether you want to learn the most applicable exercises at each stage of your pregnancy, strengthen your pelvic floor muscles, or just get out there and exercise. What I really love about pregnancy and childbirth is that it isn’t a condition. I think it’s a miracle what our bodies are designed to do. Exercising throughout pregnancy is safe and recommended but many mothers don’t know the best way to go about it.

I’ve always been inspired and motivated to help mothers have the best preparation for pregnancy and recovery after birth and would love to share some of that knowledge with you. It’s a program that will teach you the foundations of exercise even if you have no background in exercise or haven’t done these before. We’ll chat along the way as I share my ideas about each workout and give time frames for achieving your fitness goals. My mission is to encourage you to learn, to get out there and exercise, to feel empowered and to build strength, stamina and stability. Paving the way for a fitter and healthier you. 

Whether you are a first time mum or mother of many, we are confident there is workout that suits your needs. If you're not sure where to begin please contact us to have a chat. There is no pressure to begin in the first week and no pressure to keep up with three workouts a week. In fact, we'd love you to begin where you feel is appropriate and pace your workouts to perfectly suit your life and exercise needs. If you are several months post-pregnancy and haven't begun exercising yet just jump into the program and give it a go. We welcome the opportunity to work alongside many women, to build a community of fitter mothers, while providing access to workout programs in the comfort of your home. 

What the program includes:

Education - with discussion about pelvic floor anatomy and function, returning to exercise post pregnancy, exercise guidelines during pregnancy and much more. 

Exercise glossary - there is an extensive exercise glossary under the 'education' section which describes the start and end position for each exercise through the work out and offers many alternatives for each category i.e. upper body strength, lower body strength, abdominal strengthening, and flexibility.

Pregnancy workout program - there is a 16 week exercise program starting at week 20 and continuing to week 36. Each week includes 3 workout plans (except for week 1) and a introduction to new exercises in the glossary. The pregnancy program is tailored to the changing demands of pregnancy and while it still progresses your strength, modifications are made which are trimester-focussed. 

Post pregnancy workout program - there is a 16 week exercise program beginning at week 1 post birth and continuing to 16 weeks post natal. This program will progress you through pelvic floor and abdominal strengthening, regaining your flexibility and show you how to increase the strength demands each week through the addition of new exercises. 

What you’ll need for this program:


Thank you to Julia McClelland for being such a fantastic model for these photos. Without her commitment to health and fitness during pregnancy this program wouldn’t exist. Julia was 38 weeks at the time the photos were taken and had no injuries or pain. She continued to participate in regular strength exercise programs and walking until her due date.


The Hey Fit Mama Website has been designed as a guide to exercise for women during pregnancy and after childbirth.   

This website contains advice on healthy living and a guide to exercising during pregnancy and after childbirth. 

Please consider the risks involved and it is strongly recommended that you seek medical clearance from your Doctor or Obstetrician before commencing this program. 

If you are unsure at any time if the exercise program is suitable for you, please consult your medical practitioner before commencing an exercise program and cease exercise immediately if you are concerned about your health or experience new symptoms as a result of exercise. All women, after having a baby, should see their medical practitioner for clearance to commence this exercise program. 

Hey Fit Mama is not responsible or liable for any injuries or damages you may sustain that result from your use of, or inability to use, the programs on this website.

If you do not agree to these terms of use please do not use this website.