Steph Prem is a Winter Olympian, host of MindfulMess Podcast, founder of Studio PP, motivational speaker, one of Australia’s leading experts on health and wellness and mum to 7-month-old Neve.
What shocked you the most about postpartum?
The sheer mental load of postpartum blew me away. Nothing really prepares you for it.
And then there’s the hormones — WTAF. No one talks enough about the fourth trimester either — those first few months are just as important as the pregnancy itself. It’s a huge adjustment, and it deserves just as much care, support as the pregnancy itself... and a bloody medal. Oh, and the ice packs for your hoo-ha. That’s something I definitely won’t miss. But honestly, through it all, I’m just in complete awe of women. The strength, the magic, the resilience — it’s next-level.
You’re leaving the hospital with your new baby. If you could go back in time what would you tell yourself?
There’s no 'how-to' manual from here, babe. Sneak one of the midwives into your bag if you can.
Soak up every single moment it goes so quickly. Take more photos — even when you feel gross.
Pre-order the sushi. And you will not want that margarita you’ve been fantasising about for 9 months.
Top 5 postpartum essentials?
1. A doula — for a birth debrief and emotional triage those first few weeks. (Amber from Birth Journey is a goddess)
2. Clinical/Post natal Pilates
3. Acupuncture — for physical and emotional recharging. (Visit the fairies at The Pagoda Tree)
4. Meals dropped off by friends without the expectation of a chat.
5. Massage- preferably one that doesn’t involve you leaving the house. Kathy Kitzis massage is amazing.
As an Olympian, business owner, podcast host and high-performance and mindset coach to others, how was the transition into motherhood for you?
Honestly, nothing could have truly prepared me for it and yet, in some ways, everything I’ve been through was preparing me. At 24, after a major accident that broke my back and ended my sporting career, I was told I might not be able to have children. So, falling pregnant at 38 was the most unexpected, beautiful, scary and insane life change and blessing. The brutal physical and mental rehab from my injury almost felt like the perfect preparation for birth and postpartum recovery. My podcast and coaching are all mindset based. Mindset is the ultimate tool — not just for high performance, but for healing, wellbeing, and navigating life’s biggest challenges personally and professionally.
Spending my 20s as an elite athlete and my 30s building businesses really taught me resilience, discipline, and how to back myself. This season of motherhood isn’t about racing back to work or chasing achievements. It’s more about slowing down, soaking it all in and being more present to experience every raw, beautiful, and messy part of it. I don’t believe I would have been able to say and do that 10 years ago.
Must read, listen, download or watch for early motherhood?
Read: The First 40 Days and The Fourth Trimester — game-changers for setting realistic
expectations.
Download: The Diary of a CEO episode with Erica Komisar about parenting and attachment styles. It was very powerful and reaffirming.
Listen: Britney Spears or Bob Sinclar in the shower when your partner has the baby. Trust
me. It’s the quickest way to feel like a semi-functioning human again.
Your go-to morning routine?
Hahaha, what morning routine?! It’s basically pure survival mode.
- 10-minute meditation while Neve contact naps on me in the early hours.
- Mandatory Bob Sinclair shower party or shower with Neve and Sophie the giraffe
- Movement and Sunlight first thing - I take Neve on a morning walk in the carrier to get two coffees or chais: One I drink immediately (does the first one even count?) The second one I save (sometimes cold) for when I’m nap-trapped doing house/work/life stuff as a little treat reward to myself for surviving the morning.
- Pilates if/where I can, be it 10 mins or a one hour class while Neve sleeps
Postpartum perspectives that every mum should hear?
Two quotes I read on Instagram (where all the real wisdom lives) really hit me:
“Motherhood is a paradox of missing what was while loving what is.”
“Motherhood isn't a break from ambition — it's fuel for it.”
