Sarah Fitmiss

You’ll be pleased to know the knee hasn’t effected my appetite 🫣😅🤣

Training while injured 👇

A little reminder that being injured doesn’t always mean doing nothing.

You can absolutely still do something it’s about adapting, not stopping completely. There is nearly always something you can work on while you allow an injury to settle.

But… there is also a big difference between training smart and just ignoring something hoping it goes away 🤭

📸 Current situation…my bad knee… progressively getting worse, abd I’m doing nothing about it 🙄🫣🤭because I’m
a stubborn s**t and refuse to give up.

Still running, still training, still demonstrating exercises in classes… probably not my finest coaching moment 😂

So this is your reminder (and mine!) don’t wait until something is properly stopping you. Listen to your body, adjust where needed, and don’t be afraid to get things checked.

Xx

🥔 If you’re not filling up on spuds… you’re missing out! 🥔

New potatoes are one of my favourite summer foods.

They are…
✅ Low in calories
✅ Really filling
✅ A great source of carbs for training
✅ Easy to bulk out meals with

You get a lot of food for not many calories which is exactly what you want when you’re trying to stay full while managing your calories.

200g of new potatoes = around 140 calories 👌

That’s a big portion that can make your plate feel so much more satisfying.

Don’t fear carbs use them to your advantage! 🥔💪
Xx

Nommers!!!

I won’t bore you daily with my bagel posts but this was good 😋

440 calories
29g of protein

Xx

I took a little break… but I’m back on the bagel train! 🥯

You just can’t beat these ones from M&S. They’re even better lightly toasted.

💥 Bagel:
• 217 calories
• 15g protein

The whole plate comes in at…
✅ 500 calories
✅ 30g protein

Proof that a high protein meal doesn’t have to be boring or complicated. Simple, filling and delicious! 😍

Xx

🌳 Exercise Class Reminder 🌳

(Every Wednesday)
Tonight at 7:00pm at Linton on Ouse Park!

(Behind the village hall) only 15 minutes from Haxby!)

Everyone welcome xx

Brunch!

This was so good 390 calories and 32g of protein…. Not the prettiest mixed up though 😂

And yes, I put egg whites in my porridge 😉

Today a client logged 1 teaspoon of Colman’s mustard… at 195 calories. 🤣

I had to do a double take because… the entire jar is only around 190 calories! 😂

I mean, he must really love his mustard. 🌭

But on a serious note, this is a good reminder to be careful when using MyFitnessPal.

Not every entry is verified. Many are created by other users, so if they’ve guessed the calories or entered the wrong information, you’ll be tracking the wrong numbers too.

✅ Double-check foods that seem too good (or too bad) to be true.
✅ Compare with the nutrition label where possible.
✅ Use verified entries whenever you can.

A teaspoon of mustard won’t make or break your progress… but inaccurate logging across lots of foods soon adds up! 😉

Xx

I’ve said it before and I’ll say it again…

Skipping meals isn’t discipline… it’s often the first step towards a binge. Read that again….

So many people, especially women, wake up on a Monday after an “off plan” weekend and decide the answer is to skip breakfast or lunch to “make up for it.”

But all that does is leave you hungry, tired and thinking about food all day.

By the evening, you’re starving, your willpower is gone, and you end up eating everything in sight.

Then comes the guilt.

Then you promise to be “good” tomorrow…

And the binge restrict cycle starts all over again.

If you’ve overeaten this weekend , the answer is not to punish yourself by missing meals tomorrow.

Instead…
✅ Get back to your normal meals.
✅ Eat enough protein.
✅ Include fruit and vegetables.
✅ Drink plenty of water.
✅ Go for a walk.
✅ Move on.

One meal, one day, or even one weekend doesn’t ruin your progress.

What keeps people stuck isn’t the overeating… it’s the overreacting afterwards.

If this is something you struggle with send me a message I can help.

Xx

Someone said to me yesterday (and it’s definitely not the first time)…

“I don’t want to get too muscular.” 😅

My eyes rolled so far into the back of my head I nearly fell over. 😂

The truth is, it’s very, very difficult for women to build significant muscle, never mind accidentally end up looking “bulky.”

Picture 1: my arm just hanging normally. You’d probably never even think I lift weights.

Picture 2: my arm fully flexed… and let’s be honest, no one walks around flexing all day. And I flexed hard for that pic! 😂💪

Building muscle takes years of consistent training, eating enough protein, progressive overload and a lot of hard work. It doesn’t just happen because you picked up a pair of dumbbells a couple of times a week.

Personally, I can think of far worse things than having a bit of muscle…

➡️ Being too weak to carry your own shopping.
➡️ Struggling to lift a suitcase into the overhead locker.
➡️ Finding it difficult to get up off the floor as you get older.
➡️ Losing your independence because everyday tasks become hard.

Muscle isn’t just about how you look. It’s about being stronger, healthier, more capable and protecting your body for the future.

So don’t be scared of lifting weights. I promise you won’t wake up looking like a bodybuilder… but you might wake up feeling stronger than you’ve ever been. 💪❤️

Xx