Sarah Nolan Fitness

Sarah Nolan Fitness Fat Loss & Nutrition Coach for Professional Women

Let’s talk about the mental load that comes with having a demanding career, because it isn’t talked about enough.We talk...
29/09/2026

Let’s talk about the mental load that comes with having a demanding career, because it isn’t talked about enough.

We talk a lot about the physical fatigue that comes with having a super busy life and career.

The long days, the early starts, the late finishes, the constant meetings, deadlines, commuting, travelling and trying to somehow fit everything else in around it.

But what about the mental load that comes with it all?

If you’re a busy professional woman, a business owner, a mum, a partner, a carer or someone who has lots of responsibilities that fall to you, your brain doesn’t just switch off when the working day ends.

You’re still thinking about the presentation tomorrow, the email you need to send, the appointment you need to book, what’s happening next week, what needs sorting at home, what you haven’t got around to yet and all the things you’re trying not to forget.

And then there’s the mental space taken up by trying to take care of yourself in amongst it all.

You know you should be exercising more. You want to eat better. You’d maybe like to feel fitter and healthier, have more energy and actually feel good in your body.

But when you’ve used every last bit of energy on work, family, clients, colleagues, responsibilities and everyone else’s needs, it can feel almost impossible to have anything left for yourself.

This is something I see so often and it’s why I always take an energy first approach to coaching my clients.

If you’re constantly fatigued from everything you’re juggling then making time for health goals can feel impossible.

But when we first focus on improving energy levels and reducing fatigue, it makes this feel so much more achievable.

And we actually get you feeling good in the process too.

If you’re constantly running on empty then please don’t let this be the reason you hold back from reaching out to get support; make it the reason you do.

And if this resonates with you then fill in my completely FREE Lifestyle Audit and let me see if I can help you.

Link in bio 🩷

Having coaching more than 100 busy professional women to prioritise their health and fitness, there’s a challenge that c...
28/09/2026

Having coaching more than 100 busy professional women to prioritise their health and fitness, there’s a challenge that comes up again and again.

And it’s time ⏰

Not a lack of discipline, not a lack of knowledge, not even a lack of desire to make a change.

They simply can’t see where the time is going to come from in their already insanely busy lives.

Their days are already full with meetings, deadlines, clients, school runs, family commitments, running a home and a never-ending list of things that need their attention.

It’s why “just prioritise yourself” can be such unhelpful advice.

It’s not that these women don’t want to take care of their health. It’s that they’re trying to work out how to do that alongside everything else they have to juggle.

But rather than doing nothing and waiting for the perfect time to start, each of the women I coach has made the decision to find what is realistic and manageable for them.

✨Maybe that’s 20 minute home workouts rather than commuting to and from a gym.

✨Or building a simple bank of meals they can rotate between to avoid unnecessary decision fatigue.

✨Maybe it’s getting out for a 15 minute walk between meetings or taking calls on the move to increase movement in a manageable way.

✨Or choosing a couple of habits to focus on, rather than trying to change everything all at once.

It’s about finding ways that move you towards becoming a fitter, healthier, happier, stronger and more energised version of you - but without pushing you over the edge into overwhelm.

I go into this in much more detail in episode 72 of my podcast, The Wellness Brief. Link in bio or reply “POD” and I’ll send it to you 🎧

And if time is something you’re currently struggling with, then I now have 1:1 coaching spaces available to work with me.

Message me if you’d like some info and a chat to see if it’s right for you 🩷

I’m looking for 5 busy professional women who are ready to feel fitter, healthier, happier and stronger 🩷All without add...
26/09/2026

I’m looking for 5 busy professional women who are ready to feel fitter, healthier, happier and stronger 🩷

All without adding even more to your to-do list or giving up the foods you love.

If you’re ready to:

✨Put an end to yo-yo dieting once and for all.
✨Achieve amazing results while nourishing and supporting your body.
✨Build lifelong habits so that your results finally last.

✨With a simple approach to nutrition.
✨A choice of either home or gym workouts that are personalised to you.
✨A coach with over 20 years of lived experience of juggling the pressures of a demanding career and life.
✨And fully supportive 1:1 coaching, guidance and accountability to ensure you get results.

Then this is for you.

Just comment or DM me “RESULTS” for details and let’s get you feeling incredible 🩷

As we reach perimenopause, the need to nourish and fuel our body properly becomes all the more important.For many profes...
25/09/2026

As we reach perimenopause, the need to nourish and fuel our body properly becomes all the more important.

For many professional women, perimenopause arrives at a time when life is already demanding.

You’re managing a career, leading teams, building businesses, supporting family - and trying to carve out the time to take care of yourself in amongst it all.

As we reach this phase of life, we often see changes in our energy, sleep, body composition, appetite and cravings which feel increasingly harder to manage.

And what used to work for us in our 20s and 30s just no longer has the same effect.

Three nutrients that become especially important during perimenopause are:

🥚 Protein: Protecting your strength and metabolic health

As we go through perimenopause, maintaining muscle becomes increasingly important. Muscle supports strength, energy, bone health and metabolic health.

Prioritising protein at every meal can help:

✨Support muscle maintenance and recovery
✨Keep you fuller for longer
✨Support more stable blood sugar
✨Reduce reaching for snacks when your energy crashes at 3pm

Think: eggs, Greek yoghurt, fish, chicken, lean meat, tofu, beans and lentils.

🥦 Fibre: Supporting your gut, heart and hormonal health.

Fibre is so important yet so underrated.

It helps:

✨Support digestive health and gut microbiome
✨Support heart health and lower cholesterol
✨Support oestrogen management
✨Improve satiety and blood sugar balance

Think: vegetables, berries, whole grains, pulses, nuts and seeds.

🥑 Healthy fats: Essential fuel, not the enemy!

Healthy fats support hormone production, brain health and the absorption of key nutrients.

They also help meals feel satisfying, which matters when cravings and appetite changes become more noticeable.

Think: olive oil, avocado, nuts, seeds and oily fish.

Menopause transition isn’t a time to punish your body with over restriction. It’s a time to nourish and support it with the right nutritional foundations.

So if you aren’t already treating your body with the love, care and nourishment it needs, then now is the time to start.

And if you need some help and support with this, then please get in touch 🩷

Our September The Liverpool Women In Business Collective netwalking is now only a week away! Join us on Wednesday 30th S...
23/09/2026

Our September The Liverpool Women In Business Collective netwalking is now only a week away!

Join us on Wednesday 30th September at 11:30am for a morning of friendly netwalking in Liverpool City Centre as we walk, talk and build business connections.

No pitches, no hard selling, no pressure. Just women in business from across the city coming together to connect and grow.

Head to Eventbrite to register to attend (link in bio):

🌟When: Wed 30th September 11:30-13:00
🌟Where: Meet outside The Liver Building (Strand Entrance)

This is a completely free event - registration required just so we know who is coming along.

So make sure you:

🌟Grab your ticket
🌟Follow The Liverpool Women in Business Collective on Eventbrite
🌟Share, share, share away!

And let’s build something special together 🤝

Hope to see lots of you on the 30th! 🩷

“I’ve lost weight so why don’t I feel toned?” ⬇️This can be one of the most frustrating parts of weight loss.You expecte...
21/09/2026

“I’ve lost weight so why don’t I feel toned?” ⬇️

This can be one of the most frustrating parts of weight loss.

You expected the weight to come off and the toned, defined body you had in your head to appear underneath it.

But instead, you’re smaller - without necessarily feeling firmer, stronger or more confident in your body.

Do you therefore need to lose more weight? The answer is probably not.

Losing weight and “toning up” aren’t quite the same thing.

While the scales tell you how much you weigh, they don’t tell you how much of that weight is muscle and how much is fat.

If your weight loss journey has involved simply eating less, doing lots of cardio and focusing heavily on getting that number down, then you won’t just have lost fat, you’ll have lost muscle too.

This is why you can be lighter on the scales without getting the definition you were hoping for.

So if your goal is to look more toned, your focus needs to shift from simply losing weight to changing your body composition. 💭

That means:

🏋️‍♀️ Strength training that progressively challenges your muscles.
🐓Eating sufficient protein to support and maintain muscle.
🍽️ A sensible calorie deficit if you still have body fat to lose.
👣 Daily movement.
😴 Effective recovery.

Because “toned” isn’t something you achieve by just getting smaller.

A lean, toned physique requires muscle. It’s about body composition; your muscle to fat ratio.

So if you’ve lost weight but still don’t feel toned, please don’t keep trying to make yourself smaller.

You might not actually need to lose more weight. You might just need a different focus.

And if this resonates, I speak about this in more detail on this week’s episode of my podcast, The Wellness Brief. Reply “POD” for episode link or head to the link in my bio🎙️

And as always, please reach out with any questions 🩷

Do you pay as much attention to your own personal time as you do to your chargeable hours? ⏰If you’re a busy professiona...
17/09/2026

Do you pay as much attention to your own personal time as you do to your chargeable hours? ⏰

If you’re a busy professional woman then this could make such a huge difference to your health and fitness goals.

Living in 6 minute units was a standard fixture in my life during my years in private practice as a litigation lawyer.

Those of you working in professional services that charge by the hour will know this well.

I’d know how every single minute of my working day was spent.

I knew the ratio of chargeable to non-chargeable time I spent each day and continually audited this to make sure I was maximising it.

What I never did though was audit my own personal time in the same way.

BUT here’s the thing. If we want to take care of our health then it can’t always just be given the scraps left over once everything and everyone else has been accounted for.

Your time matters.
Your health matters.
You matter.

Treat your own personal time with the same level of importance as you treat your working hours and it’ll have such a huge impact on your health and wellbeing.

1:1 coaching spaces now available. Reply “INFO” for details 🩷

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