Sarah McFadyen Fitness & Consistency Coach

We really need to stop being so afraid of “getting bulky” 😅

Most women actually struggle to put ON muscle, not the other way around.

The physique women are scared of takes YEAR of intentional training, a lot of food, a lot of volume, and a ton of consistency to build. You do not accidentally wake up looking like a bodybuilder because you started lifting weights a few times a week 🙈

AND that “toned” look so many women want actually comes FROM muscle!! Stronger shoulders. More shape. More definition. Better metabolism. Better aging. Better quality of life!

Your body needs a reason to change.
Don’t be afraid to challenge it 💛

Stick to 6 to 30 reps per set. I personally don't enjoy anything more than 15 reps because my attention span is limited 😜

You know you're lifting heavy enough when those last 3-4 reps feel HARD.

Pick them weights up ladies, you're WAY stronger than you think!

reminder: you do not need to “earn” or “burn off” your food ❤️

Your body doesn’t work like a calculator where you eat pizza and then need to punish yourself with a workout to cancel it out.

When you learn how to live in balance, eat well most of the time, move your body consistently and also enjoy foods you love without guilt… everything gets a WHOLE lot easier and a lot more sustainable.

And this is coming from someone who used to be stuck in that vicious cycle too.

Food became stressful and restrictive. Working out became about punishment instead of this amazing thing that supports our energy, strength, confidence, mental health, longevity…all of it!!

That guilt and shame cycle is what actually keeps so many women stuck, NOT the pizza.

Enjoy the pizza. Move on. Get back to your normal routine.

That’s the stuff that actually creates long term results 😊

just a strong old chick in the making 💪

the REAL fitness goal isn't aesthetic...it's functional. It's being the woman who gets on the floor to play with her kids and pops back up without thinking twice. Who hikes the trail she's been eyeing for years. Who moves through her days without pain holding her back. Who does the things she actually loves, for as long as she wants to do them.

That's worth training for 🫶

And when that becomes your guiding light, not a size, not a number on the scale...you stay in momentum. The rest is just a happy byproduct ✌️

As dramatic as this looks… it’s actually not far off from how we talk to ourselves 😅

Miss one workout → “might as well start over Monday”
Eat one off-plan meal → “welp, day’s ruined”

Like…what? 😂

The little things count.
They always have.

Don’t let one moment turn into everything.

If your core feels weak… it’s not because you need more hour long ab circuits.

It’s because no one taught you how to use it!

Your deep core isn’t just about bending and twisting (think sit ups, russian twists, and bicycle crunches)
It’s about stabilizing.
Supporting your spine.
Creating CONTROL.

And this is where most busy women get it wrong 👇

It’s not about doing "more workouts" or more reps.
It’s about improving the QUALITY of the reps you’re already doing.

Slower.
More intentional.
Better alignment.
Breath.
Actually CONNECTED.

This is how you build strength that carries into ALL of your lifts and your LIFE.

Getting connected with your breath and your deep core takes practice but I truly hope that if anything, this reminds you to slow down a little and focus on quality over quantity 😊

Make sure to save this post for your next workout so you can follow along 🫶