Tia-Clair Toomey reveals her current training non-negotiables + daily routine

What are your top 3 non-negotiables around training?

• ‘Mobility exercises: Taking around 15 minutes out of my day to properly stretch my body means I can train as hard as I can, without worrying about injuring myself.’
• ‘Consistency: Knowing that since becoming a mother, my training routine can look a little different, and I can’t always commit to a full session each day. However, I know that even if I take an hour aside each day to work out whilst Shane takes care of Willow, I am still putting in the work to being the best athlete I can be.’
• ‘Fuel: As an athlete, I do have to be mindful about what I am putting into my body. I prioritise eating lots of vegetables and wholesome foods, as I find this is what sustains me the most throughout the day.’

You’re a huge proponent of mobility, do you think you would’ve taken home as many ‘Fittest on Earth’ wins without it?

‘Mobility has undeniably played a crucial role in my journey to becoming the Fittest Woman on Earth, which is why I am such a fan of pliability and have worked closely with them since 2016. One game-changing aspect of mobility is its direct impact on injury prevention and recovery, allowing me to train consistently and push my limits safely, even during my pregnancy and postpartum period.

‘Yin-yoga inspired mobility movements also give me a chance to reflect and prioritise my own self-care regime, even if it is just for 15 minutes. This has been so important to me since becoming a mother as I definitely don’t have as much time for myself these days.’

Can you tell me about any specific examples of how mobility practice benefitted you during pregnancy, birth, and postpartum?



Tia Toomey says daily mobility practice is essential during pregnancy

‘A key part of a mother’s postpartum journey that many don’t touch upon is the mental aspect. This is where pliability’s Postpartum Programme really came in handy, as it includes affirmations (voiced by me), that reminded me to let go of any pressure that women often face in returning to their pre-pregnancy fitness routines. With mobility, the exercises are super gentle, and coupling these with the affirmations, I was able to do them from day one after my C-section.

‘By routinely doing these mobility exercises (as well as guided walking paths), I never lost strength – physically or mentally. I also maintained my posture and was able to ease any discomfort and swelling I experienced.’

What was it like taking part in the Open while pregnant?

‘This was a really empowering experience. Throughout my pregnancy, I found that I was still able to train and compete with as much enjoyment as I did before I was pregnant, and actually found certain movements easier, as my hips became much more mobile during the second and third trimester of my pregnancy.

‘I was aware of the backlash that women can face when they choose to continue to exercise whilst pregnant, however, it was truly liberating for me to compete knowing that my daughter will one day be proud of what I have done. Competing felt like a celebration of what my body was capable of doing and creating.’

How exactly did your training while pregnant differ from usual?

‘For the most part, I found that I was able to train similarly to how I did before I was pregnant, but I was super aware about the importance of listening to my body, incorporating more rest days to honour my body’s needs.

‘As my bump grew, I had to modify certain exercises, steering clear of movements like snatching and running for long distances. Prioritising exercises such as squatting that I knew would be beneficial for me during labour, as they are a similar position needed for labour, was key.

‘Following pliability’s pregnancy paths was essential for me, as the mobility exercises adapt with each trimester. When my due date was imminent, I found that exercises such as bound angle and sumo squat really allowed me to ease any tension I was feeling in my back, while widening my hips, and strengthening my leg muscles that had to support my growing bump.’

How does the advice for each pregnancy trimester change within pliability and why?

‘pliability collaborated with the MINT Prjct team – who specialise in female health, pregnancy and postpartum – and they really educated me in knowing which mobility exercises were suitable for each trimester.

‘For example, even though I was quite lucky with my pregnancy, some mothers may experience fatigue and nausea, so the poses – such as child’s pose and pigeon – accommodate this and focus on the meditative aspect of mobility.

‘As pregnancy progresses, the second trimester part of the plan gradually shifts the emphasis towards supporting the changing centre of gravity, easing lower back pain, getting into deeper positions like the standing straddle.

‘Finally, the third trimester routines focus on building and maintaining pelvic floor strength and helping strengthen the areas needed in the optimal positioning for birth, like your hips.’

What’s it like being trained by your husband?

‘Being trained by and coparenting with Shane has been such an incredible journey of mutual support and understanding, it is amazing to have such a deep connection not only in our personal lives, but having a shared love of fitness. Shane’s expertise as a coach not only elevates my performance, but his support has been invaluable during my pregnancy and postpartum journey. At the end of the day, we are a team whether we are parenting or training together.’

‘I hope to show that it’s possible to live your dream whilst being the best mother to your children’

How do you define success? Has that changed over the years?

‘Success for me is about more than just winning titles or achieving personal bests. It is about embracing challenges, striving to be the best version of myself, and to be the best mother and role model for my daughter I can be.

‘Now that I am a mother, I think about how my “success” as an athlete can serve as an inspiration to women who may be juggling their own dreams with the demands of motherhood. I hope that I can show that it is possible to live your dream and explore your passions whilst being the best mother to your children.’

Besides the importance of mobility, what has been your one biggest learning around fitness for women in all your years training?

‘My biggest learning around fitness for women is the empowerment of listening to our own bodies and disregarding the opinions of others. As women, we need to grant ourselves the freedom to tune into our body’s signals and respond accordingly.

‘Whether you want to exercise, or take a rest day, it is essential to trust your instincts and honour what your bodies are telling you. That is why I am so proud to have launched the Postpartum Hub with pliability, as we are giving women the freedom to tune into their bodies and have full autonomy.’

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