Fitness Influencers To Follow: Sacha Welsh



Tell us about your philosophy about health and wellness. Are you focused on performance, on holistic wellness, or on something else? 

As a Certified Holistic Health Coach, I believe that everything affects our wellness. From nutrition to sleep to stress to movement, they all act together and are part of the same puzzle.


Do you have any particular rules around diet, and if so, what are they? 

No “rules” per se. If someone is looking for healthier changes, I always encourage them to start with just eating real food. Organic isn’t necessary. Diets aren’t necessary. But real food is a great starting point.


Did you workout during pregnancy? If not, why not, and if so, what did you do? 

Yes, I did! Movement is a great way to keep your blood flowing, which is essential during pregnancy to carry nutrients to the placenta, baby, and other parts of the body.

I did light weights and concentrated movements about 3-4 times a week. I also did a more gentle Tabata once a week.

What are the common beliefs and attitudes about exercise in your region? Do many women exercise during pregnancy? Why or why not? 

Exercise during pregnancy is definitely common where I live (Southern Ontario in Canada). Many women are aware of the benefits it provides to mom and the baby. It serves as a form of preparation for labor. After all, labor is a pretty intense athletic event.


Are there any must-have products or services that you relied on that are related to fitness during pregnancy?

In terms of services, I worked with my virtual personal trainer who specializes in prenatal fitness. Having someone guide you with curated routines is so helpful for accountability. Plus they know your body and story.

I highly recommend a personal trainer during your pregnancy, whether it’s through an online group program or one-on-one.


If you already gave birth, what was the post-pregnancy recovery like for you? 

This was definitely my smoothest recovery. I know it was because of the physical birth prep I did beforehand like exercise and core engagement breathwork.

What is your secret to balancing everything – childcare, work, extended family, friends – while staying healthy? Is it possible?

Efficiency. It’s definitely possible; you just need to find the time for it all. For example, from 9-11 is taking care of baby and chores, while 11-noon is working.

If your health is a priority, choosing the right foods and being mindful of stress management will just come naturally.



What’s the best way to follow you, and what do you usually post about?

You can find me on Instagram at @welsh_wellness. I post a lot of educational tips on the best ways to naturally conceive, have a healthy pregnancy, and have a smooth postpartum journey. Nutrition and lifestyle habits are my main focuses.

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