Sarah McFadyen Fitness & Consistency Coach

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Helping busy women stop starting over 🫶
Build a body + lifestyle you love without extremes or guilt
1:1 coaching | 110+ women transformed
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www.letsmovehappy.com/theconfidencemethod

10/05/2026

back & hips stretch and mobility!

Feeling stiff through your back + hips? SAVE this one 🙌

Especially if you spend a lot of your day sitting at a desk, a few minutes of intentional mobility can feel SO good.

Try this little back + hip mobility flow:

✨ 10 Cat Cows
✨ 10 Thoracic Twists each side
✨ Figure 4 Stretch — 10 deep breaths each side
✨ Lumbar Twist — 10 deep breaths each side

For the stretches, 10 slow, deep breaths will usually work out to about a minute , no timer needed.

And don’t rush the breathing. Pairing these stretches with slow, deep breaths helps your nervous system shift into a more relaxed state, allowing your body and muscles to ease into the movements rather than forcing them.

Save this for the next time your back + hips are feeling stiff 💗

10/02/2026

stronger, more defined legs and glutes 🔥

Complete 3 sets each, twice a week.

• 10 Sumo Squats: Targets your glutes, quads, and inner thighs. Take a wider stance with your toes pointed out slightly. Keep a flat back with a slight forward hinge as you squat.

• 10 Romanian Deadlifts (RDLs): Targets your hamstrings, glutes, and lower back. Push your hips back, keep a soft bend in your knees and feel the stretch through your hamstrings.

• 10 Single-Leg Glute Bridges: Targets your glutes and hamstrings while challenging your core. If these are too challenging, swap them for a regular weighted glute bridge.

• 10 Clamshells: Targets your glute medius (side glutes), which helps improve hip stability. Keep your hips stacked and don't let your body roll backward. You can also use a band around the thighs if the weight is uncomfortable.

The secret to getting results with shorter workouts isn't doing more. It's choosing the RIGHT exercises and challenging your muscles enough with the right weight (and eating enough protein 😜).

This workout is designed to strengthen your lower body and build muscle in your legs and glutes. And remember, "toning" is simply building muscle.

The right weight is the one that challenges YOU while allowing you to maintain good form. By the last few reps, they should feel difficult, but you should still be able to complete them with control.

Consistency + progressive overload = results 💪

09/11/2026

Want stronger, more defined arms? Grab two dumbbells and let’s work 💪

Complete:

🔥 10 Bicep Curls
🔥 10 Shoulder Presses
🔥 10 Bent-Over Rows
🔥 10 Overhead Tricep Extensions
🔥 10 Chest Presses

Do 2-3 sets, resting 60–90 seconds between exercises. Let those muscles recharge, this isn't a cardio session!

What weight should you choose?

Pick a weight that suits your current level and challenges you without compromising your form. The final 2–3 reps should feel challenging but still controlled. If you're aiming for 10 reps but you can easily do 15 or 20, it's too light!

You’ll likely need different weights for different exercises too. For example, you can usually chest press much more than you can overhead tricep extend.

And remember, what I lift doesn’t really matter because we all have different starting points and levels of experience!

I LOVE me a good shoulder press, but what’s YOUR favourite upper-body exercise? 🤔 comment below!

09/04/2026

simple. spicy. that's how we LOVE it round here!

🔥10 Sumo Squats
Quads, glutes + inner thighs
Point your knees and toes slightly outward, shift your hips back and engage those buns as you lift back up!

🔥10 Iso Bicep Curls per side
Biceps
Hold one arm at 90 degrees while the other curls, keeping your elbows tucked close to your sides. oh she burns!

🔥10 Reverse Flyes
Upper back + rear shoulders
Hinge forward with a flat back and open your arms wide, squeezing between your shoulder blades.

🔥10 B-Stance RDLs per side
Glutes + hamstrings
Keep most of your weight in the front leg and push your hips back while keeping your spine long.

🔥10 Incline Tricep Push-Ups
Triceps, chest, shoulders + core
Keep your elbows tucked close to your body as you lower. Use a kitchen counter, bench or squat rack to adjust the incline to your level.

Complete 2–3 sets with at least 60–90 seconds of rest between each set.

Choose a weight that feels comfortable for you. Remember, the weight I’m using doesn’t determine what you should be lifting. Focus on your own goals and starting point, then gradually build from there!

If you’ve been following my other full-body workout with goblet squats, shoulder presses, chest presses , rows etc for at least 4-6 weeks, you can swap it for this one or alternate between the two. Now you have TWO simple full-body workouts to keep in your rotation!

let me know in the comments if you’re adding this one to your rotation!

08/25/2026

get stronger + leaner without spending hours working out 😎

Because what worked for your body in your 20s and 30s may not be what serves you best today.

More HIIT.
More cardio.
Trying to burn as many calories as possible.
Restrictive diets.
Obsessing over the number on the scale.

At this stage, I want you to shift the goal from constantly trying to make yourself smaller to learning how to build yourself UP.

Build muscle.
Get stronger.
Eat enough protein.
Move your body every day.
Recover well.

And strength training is a BIG piece of that.

Try this full-body routine 2–3x/week and stick to it for at least 4 weeks:

✨ Goblet Squat
✨ Lateral Raise
✨ Romanian Deadlift
✨ Back Row
✨ Chest Press
✨ Dead Bug

Aim for 8–12 reps + 2–3 sets of each. Take at least 60-90s rest in between sets.

Choose a weight that actually challenges you. Those last few reps should feel hard while still maintaining good form.

And over time, PROGRESS.

Add a little weight. Add a rep. Improve your control or range of motion.

Because the goal of strength training isn't just to burn calories during your workout.

The goal is to get stronger and BUILD muscle.

And if getting leaner is your goal, don't make your workouts do all the work.

🥚 Get enough protein — roughly 0.8–1g per lb of target body weight
🚶‍♀️ Aim for 7–8k+ steps/day
😴 Prioritize 7–9 hours of sleep
🥗 Build most of your meals around whole, nutrient-dense foods
🧘‍♀️ Manage stress + give your body time to recover

This is why my clients and I can get away with doing “less.”

We're not trying to exercise as much as humanly possible.

We're getting REALLY good at the things that actually matter.

Build muscle. Get stronger. Fuel your body. Move daily. Recover. Repeat.

Leave your questions down below and make sure to follow for more simple, realistic fitness tips!

08/24/2026

Cheeky little 20-min upper body workout 🌶️💪

All you need is a couple of dumbbells and you’re good to go 👌

-10 Kneeling Arnold Presses per side
Shoulders , chest + a little extra core from the kneeling position. Start with your palms facing you, rotate them out as you press overhead, then reverse on the way down.

-10 Hammer Curls
Biceps + forearms. Keep those elbows tucked in and control the weight all the way down.

-10 Lateral Raises
Shoulders. I like bringing my arms slightly forward, around a 45° angle rather than straight out to the sides. For me, it feels much better on the shoulders!

-10 Tricep Kickbacks
Back of the arms. Keep your upper arms still and focus on extending through the elbow and squeezing those triceps.

-10 Back Rows
Arms + mid/upper back. Pull your elbows back, squeeze through your back and slowly control the weights down.

Do 2–3 sets of each depending on how much time you have. You can run through them as a circuit OR complete all your sets of one exercise before moving on. Totally personal preference.

A few things to make this workout actually WORK 👇

✨ Choose a weight that makes those last 3–4 reps feel challenging.

✨ Remember, you’ll probably need different weights for different exercises. For example, your back row will likely be heavier than your lateral raise.

✨ REST. Give yourself at least 60–90 seconds when you need it. Strength training isn’t cardio!

If you can finish a set, barely rest, pick the weights right back up and easily bust out another one…that’s a pretty good sign you can probably go heavier 😉

Don’t just go through the motions. Challenge those muscles, rest, recover and make those reps count.

Save this one for your next upper body day and I'd LOVE to know how it goes. Tag me in your next workout 🩷

08/12/2026

Want stronger, more defined legs and glutes? Start here!!

Complete 3 sets each, twice a week.

• 10 Sumo Squats: Targets your glutes, quads, and inner thighs. Take a wider stance with your toes pointed out slightly. Keep a flat back with a slight forward hinge as you squat.

• 10 Romanian Deadlifts (RDLs): Targets your hamstrings, glutes, and lower back. Push your hips back, keep a soft bend in your knees and feel the stretch through your hamstrings.

• 10 Single-Leg Glute Bridges: Targets your glutes and hamstrings while challenging your core. If these are too challenging, swap them for a regular weighted glute bridge.

• 10 Clamshells: Targets your glute medius (side glutes), which helps improve hip stability. Keep your hips stacked and don't let your body roll backward. You can also use a band around the thighs if the weight is uncomfortable.

The secret to getting results with shorter workouts isn't doing more. It's choosing the RIGHT exercises and challenging your muscles enough with the right weight (and eating enough protein 😜).

This workout is designed to strengthen your lower body and build muscle in your legs and glutes. And remember, "toning" is simply building muscle.

The right weight is the one that challenges YOU while allowing you to maintain good form. By the last few reps, they should feel difficult, but you should still be able to complete them with control.

Consistency + progressive overload = results 💪

Enjoyyyy!!!

07/31/2026

fitness has gotten way too complicated!

honestly...building muscle is actually pretty simple. It just takes time and patience when you're focused on the RIGHT things.

Focus on these 3 things:

✔️ Strength train consistently.
✔️ Eat enough protein for your goals.
✔️ Challenge your muscles by gradually lifting heavier over time.

The exercises in this workout are compound movements, meaning they train multiple muscle groups at once, making them some of the most effective exercises you can do. Lift with control, use a slow tempo, and focus on quality over speed.

Workout:

• 10 Shoulder Presses (shoulders + triceps)
• 10 Hammer Curls (biceps + forearms)
•10 Goblet Squats (glutes, quads)
• 10 Back Rows (back + biceps)
• 10 Chest Presses (chest + shoulders + triceps)
• 10 Glute Bridges (glutes + hamstrings)

Complete 2–3 sets per exercise for 8 to 15 reps.

Choose a weight that feels comfortable to start, then gradually increase it over time as you get stronger. A good rule of thumb: the last 3–4 reps should feel challenging. If rep 15 feels the same as rep 1, it's too light.

This simple full-body workout done 2–3 times per week will beat five random, complicated workouts every dang time!

07/15/2026

Getting stronger doesn't have to be complicated!

A few quality exercises, done consistently, will take you MUCH further than constantly chasing new workouts all of the time.

Try this:

• 10 bicep curls
• 10 lateral raises
• 10 back rows
• 10 overhead tricep extensions

Do this routine twice a week as is OR you can add these exercises into your current workouts.

Aim for 8-15 reps and 1-3 sets, using a weight that feels moderately challenging while still allowing you to maintain good form 💪

Simple. Effective. Sustainable...that's how we roll around here!

and don't forget to follow me for more realistic fitness tips for busy women 🩷

who's going to try this routine!?

07/08/2026

I used to struggle with hardcore workout guilt.

If I missed a workout, I felt like I wasn't "doing enough". Like I was failing!

But over time, I realized something that completely changed my approach to health...

Health is about SO much more than how much you exercise!

Yes, strength training is incredibly important. That's why I prioritize at least 2–3 quality strength workouts each week, they give you the biggest bang for your buck.

But I also prioritize my daily walks, eating mostly whole foods, staying hydrated, getting good sleep, managing stress and making time for the people I love.

When you start looking at health as the combination of all of those habits instead of just how many workouts you did, so much of that pressure disappears (and you get waaay better results).

This is exactly what I teach my clients.

We don't try to "do more".

We focus on doing what actually moves the needle.

Quality over quantity 🙌

Because when life gets busy, chaotic, stressful... you don't need the perfect plan, you need one you can actually stick to.

That's how you build a healthier body...and a healthier relationship with fitness :)

If you're tired of feeling like you're constantly starting over, this is exactly what I help women with every single day.

I create personalized fitness and nutrition plans, but more importantly, I help you build the habits and routines that you can realistically stick to for the rest of your life.

DM or comment LIFESTYLE and I'll send you the details about my 1:1 coaching program 💛

More importantly, I hope this reminder helps. Two workouts isn't JUST two workouts, especially when you combine it with everything else you're doing to take care of you!

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Vancouver, BC
V3A0K5

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