Hey there! My name is Sarah and I am an in person and online health coach with over 15 years experience.
I help women gain confidene through strength training and nutrition
01/14/2026
Thank you Rhonda!
Rhonda and I worked together to get her back lifting after some time off as well as knee replacement surgery! Our focus was to increase ROM and stability!
She is not prepared to continue on her own!!
Sobriety
It’s not easy when you decide to change.
But man oh man is it ever worth it.
I do things I never thought was possible. I was always in a negative mindset, a mindset of victim and low self esteem.
I pretty much suck at all the new things I start; but I have this drive that makes me want to be better. With addiction came a bare minimum mindset, a mindset of depression and anxiety.
Thank God I woke up one morning and said ENOUGH I don’t want to live like this!!
Life is so much more than just working and substances. It’s about new people, new experiences and continued personal growth.
You are always meant to evolve
Use the belt squat as a way to work on a squat pattern without axial loading (taking pressure off the spine)
If you can, do your best to have a more neutral foot position; at the time I had zero access to internal rotation, everything I did was externally rotated and caused a plethora of issues up the chain; from the foot.
Belt squat is a hard machine as the loading has the most resistance in the middle of the movement.
Protein sources matter.
Learn to read the label!!
Brands have done a great job marketing items as “protein” bars when in reality they are ENERGY BARS: high carb + fat and LOWER in protein!!
You are much better off mixing a powdered whey isolate in milk or water and eating some fruit. Protein bars are full of extra ingredients, fillers, preservatives. I promise you they are not helping your body composition gains.
Start learning how to make small changes in your nutrition by understanding the Nutritional Value label!!
01/13/2026
Here are some super tasty meals that are adjustable to fit your macros and micros!
I purposely left out how much of each ingredient is in each bowl as it’s individual to you and your nutrition.
For example a lot of these bowls have a higher fat content bc I have a decent amount of fat in my intake.
1 big rule I follow when comming up with meals =
Keep it simple stupid. What does that mean?
Pick your protein
Pick your carb
Pick your veg (micro)
It’s honestly that simple but people want to over complicate it by making meals with 10000 ingredients. Or one pot meals which are much harder to log.
Keep it simple
Protein + carb+ veg + fat
Let’s stop telling women over 40 what not to do, and encourage them to move their bodies in a way that brings joy. For a beginner the gym can be a scary place, Pilates, yoga, cardio may be the more comfortable choice. Doing HITT or going for runs might bring them more happiness and joy than weights. There is no bad movement except lack of movement. Fuel your body, minimize outside stressors and get good sleep. Do the s**t that brings you joy even if it ma not be the “right choice” 🙄
01/12/2026
Nutrition is not a guessing game. It is THE tool that will make or break your health & fitness goals. I am not going to sugar coat it and say it is easy. It’s not. It requires effort, planning and knowledge.
A few tips above are great to get you started, but if you want to feel better, move better, sleep better, have better cycles etc you have to have the right micronutrients and macronutrients.
As your coach it is my job to gather all the information through metrics to have a clear picture into your life. From there I make small changes in your nutrition as to not overwhelm you. The hardest part is the first few weeks for you, where you have to put in the work, weighing and tracking your food. It is extremely important for accuracy. You CANNOT make changes to your nutrition without seeing a clear picture. It’s my favourite part working with clients; the “aha” moments when they realize what they’re actually putting into their bodies and how everything works together.
As your coach I make sure your nutrition lines up with the phases of your training. We approach it from a holistic view and fuelling your body FIRST. NEVER from a point of caloric restriction. You HAVE to LEARN before we execute.
DM for 1-1 coaching or click the link in my profile
I will be your big sister.
What does that mean?!
It means I’ve learnt the lessons, I’ve taken the courses, I’ve done the woke for the last 16 years to be a better coach.
I will teach you how to move better, eat better, sleep better and all around enjoy life through movement and nutrition.
I will be your biggest cheerleader but also your tough love when I know you can do better.
I will never shame you for fu***ng up or set unrealistic expectations.
If you want to learn more about my online coaching comment EVOLVE and I’ll personally DM you 😊