Sandra Baltatu Coaching

(Workout details below👇)

🤔Struggling with your form ?
🏋🏻‍♀️Not sure if you are lifting heavy enough ?
🙅🏻‍♀️Doing random workouts not designed for your goals?
😩Tired of putting in the work and not seing results ?

👉Here are 5 ways my coaching program can help you:

1. Customized training program, specific to your goals, fitness level and equipment available
2. Fitness app with detailed workout routine, with pictures, reps, sets, rest and form videos.
3. Weekly form checks, where you get to send me 3-6 exercise videos each week and I review your form, tempo and intensity and give you feedback.
4. Fitness app where you can track your workouts, so you can improve from week to week
5. Get feedback for your logged workouts so you can feel more confident in the gym
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📩 Want to feel, look and perform at your best? I can help you bridge the gap between your aesthetic goals, balanced hormones, healthy gut and optimal metabolism. DM me “INFO” to get more details my coaching and get the blueprint, support and accountability to finally reach your goals !
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💪Shoulders, Triceps and Abs workout - 6 exercises to sculpt your upper body and midsection.

1. Standing Landmine Shoulder Press - 4 sets x 8 to 12 reps
2. Band Assisted Triceps Dips - 4 sets x 8-12 reps
3. Dual-Cable Lateral Shoulder Raises - 4 sets x 10-15 reps
4. Dual-Cable Rear-Delt Flyes - 4 sets x 10-15 reps
5. Lying DB Triceps Extensions - 4 sets x 10-15 reps
6. Decline Weighted Cruches with Arm Reach - 4 sets x 10-15 reps
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Congrats to my client who has lost 20lbs so far in the last 7 months. I am very proud of how far she has come in her fitness journey, which isn't over yet. We have more milestones to hit and celebrate along the way.
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If your goal is to lose fat, get toned, feel stronger and have more energy and not only maintain once you have reached your goals, but continue to feel and look better with age, you need to stop thinking short term. The reason why you keep losing the same 10 lbs every year only to regain 15 lbs back is because you keep focusing on the wrong things.
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The reality is reaching your goals long term requires a complete mindset shift. It requires accepting you need to learn new skills, having faith and being patient - how to train, how to grocery shop and prepare food, how to eat out, how to emotionally regulate, how to navigate social events, how to say no to things that don't serve you, how to prioritize yourself without guilt or shame. It requires you to learn how to stop the all or nothing mentality, how to stop self-sabotaging and negative self-talk.
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My goal is to be your guide during this process, be your coach, mentor and part of your support system so you achieve the vision. Together we can Build your Best self and I would love to be part of your journey. Send me a DM of fill out the coaching application in my bio and lets schedule a free consult and chat 🙂
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Do you healthy, track my macros/calories, lift weights and do cardio, and do all the “right things” but …
- feel like you struggle with stubborn belly fat ?
- feel like your arms have no tone?
- you can’t seem to build nice, round glutes and but instead feel like your thighs are getting bulkier?
- struggle with bloating, constipation and/or IBS ?
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I hear ya! So many women reach out to me with similar concerns. My client A. in this post had these exact struggles. She reached out and explained she had a lot of experience with eating healthy, tracking her macros, lifting weights, being active yet she felt still wasn’t where she wanted to be with her physique. She wanted to get her IBS under control, lose belly fat, have a flat stomach, have a more trim and toned upper body and arms and wanted rounder, perkier glutes without getting bulky.
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Upon reviewing her initial intake forms, her food preferences, schedule and lifestyle, I designed her plans specifically to address her specific goals and issues. I had her checkin with me weekly, tracked her progress and made adjustments as needed to ensure she was staying on track.
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One of the struggles she faced was learning to trust the process and follow my plans even if the diet / macros and workouts were different than what she had been doing herself. I am happy she was able keep an open mind and adopt a growth mindset as she was able to reach her goals and learn how to best eat and train specific for her body goals.
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📩 Want to work with me? comment “coaching” (or DM me) and I will send you a coaching application form to fill out to schedule a Free consultation with you
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🏷️ Save 10% off the highest quality of supplements using my discount code SB10
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I love working with men and helping them achieve their fitness and health goals. Building a strong, healthy and fit physique while having a successful career, taking care of their family, being a good partner and maintaining a healthy social life can be a hard act to manage. This is why I find it is the ultimate high status symbol that money can’t buy.
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Sure, you can have a big house, expensive cars and Rolex collection, but will you really be happy and proud walking around 30lbs overweight with a big gut, feeling tired, stressed and depressed all the time? There is a way to have it all, but you need to be ok to ask for guidance and help. Start taking care of your body and make yourself a priority.
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I have been working with my client for exactly 4 years and he’s been improving year after year. This past year we focused on 3 phases - reverse diet after last summer’s cut, followed by a good lean muscle building phase and then a fat loss phase to lean out for the summer and reveal the gains we made. We also did blood work 1-2x a year and addressed any markers that were a little off through health supplements to ensure he was always healthy.
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After these 3 phases, he is the same weight 188lbs, but his body composition has overall improved - more muscle, less fat - bigger shoulders, bigger chest/back, bigger glutes/thighs, smaller waist.
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The key to this kind of transformation is patience and consistency over a long period of time. Having a coach keep you accountable will ensure you don’t quit after a few bad weeks and help keep you track longterm.

❓Are a new mom and feel discouraged by all the weight you gained during your pregnancy?
❓Maybe you feel guilty of having mixed emotions - on one hand you are filled with love for your new bundle of joy with tiny toes and chunky cheeks, but on the other hand you feel like you are mourning your old pre-pregnancy body as you struggle to accept the post-pregnancy distended belly, stretch marks and weight gain.
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I am here to tell you it is completely normal like that and there is nothing wrong with you for wanting to feel fit and toned and sexy in your body again.
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Yes, you are now a mother and most of your energy and time will be dedicated to your baby. But you are also a woman with her own emotions, desires wanting to feel good in her own body and you don’t have to feel bad or selfish for wanting to take care of yourself.
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My client featured in this post is the perfect exemple. We worked together 2x, once after she gave birth to her twins and a 2nd time after her 3rd baby was born. You can imagine her struggles to find time and energy to meal prep, eat healthy meals, train and also be a good mom and wife, but we made it work!
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This is what custom coaching looks like :
1. understanding a client’s goals, lifestyle and struggles and proving
2. Creating the right plans for client.
3. Providing the client with the right tools, support and accountability on a weekly basis.
4. Adjusting things as needed to keep progress on track.
5. Teaching the client valuable healthy lifestyle skills to help them navigate obstacles along the way
6. Working on improving the client’s mindset and consistency over time and giving up the unrealistic desire to be perfect and all or nothing mentality.
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I want you to take a moment and envision your best, happiest, healthiest, most authentic future self.
• How do you look?
• How do you feel?
• How do you spend your time?
• How are your relationship with your friends and family / significant other?
• what do you eat / drink?
• what does your routine look like?

Now compare where you’re currently at in your life vs your ideal future self. Does it scare you? Does it make you feel sad / depressed? Does it motivate you?

More often than not, we self-sabotage and give up on our goals because we feel inadequate, lack self-worth, believe we aren’t worthy and let fear creep in and hold us back. We repeat the same old patterns and end up believing we are incapable of change. We accept our fate and lose that spark.

My advice to you is to write down on a piece of paper all your goals, make it as tangible and as detailed as you can. Then decide you will start showing up as your best self everyday. Embody the future you that has already achieved those goals and is thriving. The more you behave as your future best self, the more you will become it.

Fake it till you make it. I know it’s scary, but look fear in the face and do it anyway. Your future best self is waiting.

Losing a large amount of weight (think 50 lbs +) is hard in itself and doing it in a healthy and sustainable way is even harder. NOT feeling miserable in the process AND actually learning to enjoy the journey ? YES, it is possible and my client in this post is the living proof.

I am SO proud of my client who lost a total of 55lbs in the last 17 months of working together, in a healthy and sustainable way. She’s had her ups and downs, some weeks were less than perfect, but she embraced the journey. She tells me all the time in her checkins how good she feels in her skin, how much her sleep, digestion and energy have improved, how she needs to shop for new clothes, how she feels in control about her food choices even when eating off plan, how she learned to feel confident in the gym and all the compliments she gets from the people around her.

Because let’s face it, if you are overweight or obese, you have probably attempted to lose weight multiple times in your lifetime, only to gain it all back, leaving you feel defeated, upset and thinking you will never be able to achieve a healthy and fit body and maintain it.

How many times in your weight loss attempts have you self-sabotaged, blamed your hormones or metabolism or felt so restricted that you felt miserable and gave up?

The reason why you keep failing to lose weight and keep it off is because you are still thinking you can WILLPOWER your way though the basic math of CALORIE IN - CALORIE OUT that you have been told all your life. MOVE MORE, EAT LESS, LOSE WEIGHT. Easy enough, right? I mean this principle is based on the universal law of thermodynamics after all.

Now hear me out, YES, losing fat requires you to be in a sustained caloric deficit over a period of time long enough for your body to burn off the excess fat you carry around as stored energy.

AND ALSO, your metabolism / the amount of calories you burn will be impacted by factors such as your age, hormones, muscle mass, lifestyle, daily activity, gut health, stress, inflammation, etc
(Continued in the comments)👇

❓Do you struggle with bloating, stomach distention, gas, pain and constipation on a regular basis?
❓Do you feel like you are constantly struggling with gut health issues and bowel movements no matter how healthy you eat?

My client came to me with these exact struggles and she wanted my help to figure out and fix her gut issues once and for all. She also wanted to receive guidance on specifically learning how to grow her glutes to match her legs and upper body.
She already had a good understanding of proper nutrition and weight training. I simply provided her the tailored plans for her specific and ongoing weekly checkins for her to achieve her goals. She healed her gut and learned how to eat and train that works for her body.

This is why following a diet or training plan you found online or bought from an influencer with no regards to your specific needs and goals and with no follow-ups or adjustments will more often than not leave you frustrated with the lack of consistent results.

Working with a knowlegble coach like myself is an investment and commitment but it will expedite the process and save you time, mon

✨Reconnecting with your Inner Child ✨

When is the last time you allowed yourself to play, to be silly, without fear of judgement and enjoyed just having fun for the sake of it ?

🌟The Inner Child lives within all of us. It’s the part of us that feels emotions and is playful, intuitive, and creative. Usually hidden under our grown-up personas, the Inner Child holds the key to intimacy in relationships, physical and emotional well being, recovery from addictions, and the creativity and wisdom of our inner selves.

💕Allow your inner child to play and dance through life and you will stay forever young of heart. Adding playfulness and embracing silliness isn’t just nostalgia; it’s a recipe for genuine happiness and pure joy.

👉So next time you are at the beach, instead of worrying about getting a tan, ordering the perfect cocktail or keeping your hair dry or your makeup perfect, build a sand castle, jump in the ocean, dance on the beach or search for the cutest sea-shells. Worry less, play more and see yourself transform from the inside out.

👇let me know in the comments, how do you incorporate play into your life?

📩For coaching inquiries email me at [email protected]
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Save 10% off the highest quality of supplements using my discount code SB10
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TRANSFORMATION POST

Sept 2021 vs Jul 2022 - I am very happy with the improvements we were able to make to Leslie’s physique and posing since her 1st regional show (left).

She added ~4 lbs of lean muscle to her short 5’ frame in 6 months of improvement season (sept 2021 to march 2022). Her workouts were focused on more glutes, shoulders and lats with no direct abdominal training (except for vacuums) to enhance her hourglass shape. We focused on progressive overload on different variations of compound movements like hip thrusts, lunges/split squats, Romanian deadlifts, shoulder presses and pulldowns) and added in specific accessory work to create that 3D effect. I had her send me weekly form checks of to make sure she was getting the most out of her programming.

She also continued to do posing sessions all through her improvement season and she was really diligent about doing her mobility/stretches, vacuums and prioritized sleep/recovery. Good job, Leslie!

This just goes to show how important it is to work hard and take your improvement seriously and not slack off. The physique you will reveal on stage during your 4 months contest prep was really built during the months before that. Slack off during building season and you will look the same as your last show.