oh my gosia

OMG Conversations are back for 2025 and to kick us off, this month I sit down with my good friend and past triathlon coach, Sarah Mulkearns.

Sarah was one of the very first people I met when I started doing triathlon way back when, and we’ve been friends ever since – sharing highs and lows, and everything in between.

As a talented athlete – one of my fave memories was watching her crush the IRONMAN World Championship in Kona, Hawaii – coach and now mumma to two adorable kiddos, Sarah really is one truly inspirational woman and I’m so blessed and proud to call her my friend.

I hope you enjoy and are inspired by our chat and the insights Sarah shares – and don’t miss the delicious recipes she includes at the end!

You can learn more about Sarah and her coaching business at Complete Per4mance Coaching.

To start, tell us a little bit about yourself. Who is Sarah?

Ohh where do I start?!

Well I guess if I had to write a short bio: I’m a mum of 2 young kiddos, I’m a wife and self-employed as a sports/endurance coach for the past 15-plus years.

I’m also a competing athlete myself, and have a passion for helping people achieve their goals – while living a balanced, happy and healthy life.

I love spending time in the kitchen cooking, I have a love of writing – oh and I’ve never drunk a cup of coffee in my life! Don’t judge me. 🙂

You’re a mum, athlete and business owner. What’s been your biggest lesson in juggling motherhood and running a successful small business — while also pursuing your own athletic goals. How do you maintain a sense of balance between these worlds?

One of the biggest lessons I’ve learned is that you can’t give 100% to everything at once — and that’s okay.

Since motherhood, I’ve had to embrace the ebb and flow of priorities.

Some days I’m more mum than business owner, other days my training takes the lead, neither is right or wrong, it’s just what is needed at any given time.

What’s helped me most is trying to be fully present in whichever role I’m in at that moment. As hard as that can be sometimes!

If I can do that, I feel in control, overall balance, and fulfilled in each aspect of my life.

You’ve built a successful coaching business that centres on health/wellness, and athletic performance. How do you integrate wellness into your daily routine, both for yourself and as an example for your children? Why is it so important to set a good example for your kids particularly when it comes to health, wellness and fitness?

Health is the foundation in which my life centres around — not just for myself and my family, but my coaching philosophy also.

If we don’t maintain our health, then slowly but surely, cracks can start to appear.

For me, it’s not about one off big things, it’s integrating small, consistent habits each day/week.

I start most days with some form of training – it sets the rest of my day up.

I then ensure I’m fuelling my body with whole foods, prioritising sleep, and carving out moments for mindfulness/downtime (when life allows!).

For them, it’s normal, it’s what both hubby and I include in our days.

It’s what they have known their whole lives, and without even knowing it, they are absorbing what they see and the environment around them far more than what they’re told.

My daughter will often ask if she can come for a run with me – and she’s only 6! That makes me proud.

By living what I teach — whether it’s going for a run, prepping a nourishing meal, or making time to rest — I’m showing them that taking care of yourself is a form of strength, and is important that we each allow that time in our days.

How has your own experience as a mum influenced the way you coach other women and encourage them to prioritise their health? Why is prioritising health so important especially for mums?

Becoming a mum myself helped reshape how I approach coaching other fellow parents.

I understand firsthand how easy it is to put everyone else’s needs before your own, that quality sleep can be tricky, and that our days may not always go to plan.

Parents – and mothers especially – take on a big mental, emotional, and physical load every day and that in itself has to be taken into consideration when formulating a coaching program for an individual.  

When we take care of ourselves, we’re better equipped to show up for our families with energy, patience, and presence.

It’s not about perfection or fitting a certain mould — it’s about building strength, resilience, and a sense of self that often gets lost in the demands of motherhood.

I focus on helping others create realistic, sustainable habits and training plans that fit into their real lives — not add more pressure.

Prioritising health helps mothers/parents model self-care to their children, and reclaim a sense of identity beyond being ‘just a mum’.

It’s one of the most powerful things we can do—for ourselves and our families.

Many women struggle with finding time for themselves amid the demands of motherhood. What’s one tip you’d give to busy mums who are craving more time for self-care and fitness?

A big one is to ensure you schedule self-care and fitness like any other non-negotiable appointment — even if it’s just 15-30 minutes.

Consistency, not duration, builds the habit and makes it sustainable.

And if all else fails, include your kiddos into your routine!

Find a mums and bubs gym/exercise class, go for a walk or run with your little one in the pram, get the kids in the garage and let them join you for a gym session.

We can all make the time if we choose to prioritise our health, wellness and own personal goals.

It can take a bit more organising and planning, it can mean being flexible and adjusting, but it CAN be done.

Women often face societal pressures to “have it all” and do it all. How do you navigate these pressures and stay grounded in your own values of health, family, and personal achievement?

Ohhh it can be a trap, hey!

Everyone would have heard the saying that social media is only a highlight reel of people’s lives – and it’s so true!

I’m guilty of that too.

So remembering this is important: No one truly has it all together, we just see the highlights package.

I recommend focusing inward and on what values you have for yourself and your family, and making time for those things.

For me, cooking and baking from scratch is important for ME, so I make time to plan our weekly meals, spend time on the weekend baking and prepping.

And I’ll always, always make time for exercise/training. It’s a non-negotiable.

So no matter how busy I am, these are key staples in our household.

But that still doesn’t mean I can do it all.

So I outsource other things – such as having a cleaner. Some would consider that a luxury, but the money I spend on a cleaner means I have that time saved to do things that I value more than cleaning.

Other people may do food subscription boxes as an example. Or ask for help from family or friends.

So if you are struggling to find time for your health/wellness or fitness/training, first take a look to see what you can outsource.

You don’t have to do it ALL.

We know motherhood can sometimes be physically and mentally exhausting. How do you maintain your own health, both physically and emotionally, while navigating the challenges of raising a family and running a caching business?

Balancing motherhood, family life, and a coaching business can be challenging, and many mothers would be aware of the added ‘mental’ load that we carry.

It’s not just the lunchboxes, washing, dinners, homework and after school activities.

It’s the communication, the birthday parties, the present buying, the emotional development, the meal planning … the list truly is endless.

Add to that, trying to find time (and energy) to train/exercise and I can see why some mums just don’t!

But this is exactly why I prioritise maintaining my physical and emotional health to be the best version of myself and be able to tackle the life as a working mum as best as I can.

Thankfully I love training and moving my body, I don’t have to motivate myself, I just get up and do it – just as I get up and make the kids lunchboxes.

It’s part of my day.

It’s what I love and it helps me stay energised and clear-headed for the rest of my day – no matter how busy that may look.

Emotionally, I try to stay grounded by focusing on a positive mindset and being flexible with myself.

I am definitely a far more patient person than what I was pre children! I think you have to be, otherwise stress would build up over time.

I do love structure and routine – however, I recognise that not every day will go as planned, and that’s okay.

But setting boundaries and making time for both my family, my training and my business is crucial, allowing me to give my best to both without feeling overwhelmed.

By staying mindful of my health and well-being, I’m able to better show up for my family and clients too.

What advice would you give to other mums who aspire to pursue their passions or start their own businesses while raising children?

Start small, but start — don’t wait for the perfect moment, as it may never come.

You don’t have to know it all, or know all the answers, as a lot of running your own business really is about learning as you go.

Having your family’s by-in into what you want to do and achieve is so incredibly important – and rewarding at the same time.

And remember where I said you can do anything but not everything?

Lean on support from family/friends, other mums or communities, and don’t be afraid to ask for help.

You will be surprised how many people are willing to step in when needed – whether that be picking up kids from school every now and then so you have an extra hour in your day, or simply sharing ideas and thoughts.

Remember: your experience as a mum gives you unique strengths that can fuel your success too!

Looking ahead, what legacy do you hope to leave for your children and the community through your work at Complete Per4mance Coaching? How do you wish to inspire future generations?

I grew up on a dairy farm and saw first hand the hard work of my parents in their own businesses.

So I hope too, to lead by example — showing the importance of hard work, consistency, and helping others grow stronger, both physically and mentally.

I want future generations to see that success doesn’t come from shortcuts, but from showing up, doing the work, and supporting others along the way.

Giving back to communities became even more important to me after moving back to a regional area, and I love volunteering and donating my time and knowledge to help create and leave our community in a better space than when we moved here.

I truly hope that the sense of community and supporting others I can inspire and instil that into the future generations – especially as technology continues to grow, develop and shape our lives.

What’s your go-to, healthy recipe that you enjoy making for your family? Bonus points if it’s something your kids love, too! 

Ohhh there are so many!!

I love cooking from scratch, and I hate waste!

And then create a meal or snack from that.

I always have friends asking me for recipes for things, so I started documenting a lot of them here.

Some of my favourites – especially with the kids are:

• Healthy Gingerbread Cookies

• Buckwheat Pancakes

A fave diner of ours is build your own burrito.

Simply have whatever ingredients you choose all out on the table and everyone can choose what they want in there’s.

There’s never any fights at the dinner table with this one! 😉

And I’ll ALWAYS have a batch of bone broth in the freezer.

You can add it to anything! I even cook the kids pasta in it. 🙂

Margaret Mielczarek

editor, journalist, digital content creator with a background in nutrition & dietetics.