Squat Like Sarah

Who here is heading back to the office? 🙋🏻‍♀️

Working from home brings a lot of great perks - less time on the road which leads to more flexibility for things like the gym, going for walks, or grabbing margaritas with your girlfriends 🍹

But, I am also a huge fan of going to the office! I get to spend time with friends (aka coworkers 😉), collaborate on projects 📈, and attend networking events after. 🌆

Adding a 1.5-2 hour round trip commute to my schedule definitely eats up the day, so I’ve made some adjustments to make sure I’m being proactive and staying on track with my fitness & work goals!

A big one is pre-packing my gym bag, work bag & meals the night before. This way I can quickly load everything up and get on the road shortly after waking up at 5am ⏰

What does your routine look like? Are you trying to make changes and free up more time in your day? Comment below ⬇️ I’d love to help you think of some creative solutions 🤗

Getting “out of my comfort zone” has looked a little different the past year and a half. 🤩

Still love lifting and all that bodybuilding has to offer, but this girl has been honing in some new skills! Definitely won’t be a pro golfer 🏌️‍♀️ but I have to say, the outfits are adorable and I get all my steps in 🚶‍♀️ 😉

“I just want to be skinny/lean and then I’ll be happy.” 🙏

How many of you have said something like this before? Do you really believe it?

I have been guilty of this for a LONG time - and still can be! 🙊

It’s important to keep in mind that chasing appearances inevitably lead to behaviors that result in worsening health and, ultimately, aesthetics will decline as well. 😱

On the flip side, if your goal is to improve your heath - you’re going to see improvements in your skin, hair, digestion AND physique! 🤩

Focusing on health has a carryover effect of appearance. 👏🏼

This sounds pretty simple, right? Just change your goals, or as many call it your “why”.

Not so fast… Mindset is tricky to master. You must make this a priority each and every day to see success long term.

I’ve accomplished a lot more than I ever thought possible - I didn’t grow up an athlete. I started Bodybuilding in early adulthood and challenged myself to take it one step further as a Bikini competitor 👙

I fell in love with my physique. I saw myself at my Prime and became obsessed. Because of this, my health started to decline. That’s not to say that competing is terrible for you - it actually taught me the most about discipline, good habits for eating to fuel my body and drink plenty of water, exercise consistently, etc.

The point being, I didn’t prioritize the healthy mindset ALONGSIDE all of those other habits. This is key 🔑

Fast forward from 2020 where I competed at Nationals to March 2022, I’ve been in “improvement season” for a year+ and my health is still trying to catch up from inconsistent habits. I kept diverting back to the physique goals and jeopardizing everything that my coaches and I are working towards 🙈 Shoutout to for her Food Relationship Program that focuses on this mindset factor!

I committed to the where it’s not a competition about physical appearance - Stepping on this stage truly got me out of my comfort zone and I am so grateful for the experience. It rekindled my love of training hard, eating balanced meals and putting MYSELF first. You can’t help others unless you help yourself.

Don’t give up! ✨

"Dogs are not our whole life, but they make our lives whole." — Roger Caras 💗

From a 7lb scruff ball in 2018 ➡️ a 75lb goofball in 2021, Peyton has brought more joy into our lives than we can put into words. 🐶

When life gets ruff, her constantly giving paw & snuggling help remind me that there’s still good in the world 🥰

Convenience can often lead to less than optimal food choices (e.g. McDonald’s 🍟 anyone?)

Now that I’m back to commuting, at least part of the week, I’ve had to tighten up my morning routine. ⏰

Aside from packing up my stuff the night before, I typically make a smoothie in the morning to easily take my breakfast on the road 🚙

Here’s one of my fav protein shake recipes:
🔹Dymatize ISO 100 Fudge Brownie Protein 🍫
🔸 Unsweetened Vanilla Almond Milk 🥛
🔹Spinach 🍃
🔸PB2 Powder 🥜
🔹Avocado 🥑
🔸Frozen Banana 🍌
🔹Blueberries 🫐
✅Blended all together to make this yummy smoothie filled with Whole Foods 👌🏼

What are some of your favorite smoothie recipes? List them below! 😃

Have you struggled with getting the “right” nutrition? 🤦🏻‍♀️

Do you tend to eat out often? 🍔

Is that a result of not knowing what to eat or getting bored with “clean” meals? 😐

You’re not alone! Both myself AND my clients have struggled with this balance. Not many people actually want to eat the same thing day in & day out.

That’s why I’ve encouraged others to find a reputable meal prep service to take away that “to do” off your list.

Not only are you able to mix up your meals, but you don’t have to do a major grocery haul or take the time to cook. Just pick up & go!

The key to this strategy is finding a service that:
- Works for your lifestyle based on personal goals (eg: Most Females are more limited in their fat intake & have limited meal choices)
- Uses whole foods & limited or no processed foods
- Is reasonably priced
- Determining how many meals you need (I.e. Do you only want breakfast/lunch so you can make dinner at home?)

This week I’m trying out Clean Eatz Nashville TN]! 🍲 Most of the meals are between 300-500 calories & use all Whole Foods with some sauces/condiments included.

I may have capacity to shop & cook for myself, but I sometimes like to mix things up and get some new meal ideas! 😉



Clean Eatz Nashville TN]

My dad is pretty awesome. But you know what they say, “Like father, like daughter.” 😉💗🥰

Beyond grateful for the time we’ve been able to spend with family since moving back East. ✈️

Missing the adopted family we built in San Diego, but we’ll be back to visit 🙌🏼

Do you have what it takes?! ✨

We all have dreams and aspirations, but determination is what differentiates those who succeed from the ones that fall off track. 💯

I’ll be completely honest with you. My determination and drive waned a bit since my surgery earlier this year. I had a plan and didn’t stick to it because other things took priority. 👩🏻‍❤️‍👨🏻

But, looking back on what we were able to accomplish - myself, coach , team , friends, family - I know that I am capable of even more. 🤩

Now is the time to prove it 😘

Birthday Transformation 🤩🥰

15 years ago I sat in ‘s chair at shy as could be 💕

Flash forward to a social butterfly who’s just like her mother… Shannon has seen me through it all. 🦋

It’s no wonder I can just sit in her hair and say, “Work your magic,” because she KNOWS me and has an unbelievable talent for creating stunning hair transformations 🙌🏼

Thank you for making me feel beautiful inside & out 🥰

Kudos to my husband & parents for this fun birthday gift too gift 💝



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Time To Come Out Of My Shell 🐢

Left: December 2020, NPC USA Nationals 👉🏼 Right: Current physique April/May 2021, 20 weeks post-show & post-hernia surgery 🏥

As much as I love my physique on the left, it is unsustainable to stay that lean year round. To be completely honest and raw though, I am not comfortable in my skin on the right...

I am extremely critical on myself and have come to recognize that my actions are a bit hypocritical of the words I speak to others. Learning how to love yourself, at any stage, because our bodies/lives have more purpose than just looking good in a bathing suit (even though it feels damn good 😉). These past two months have been specifically focused on recovering from surgery and traveling across the country with the love of my life.

I willingly admit that I have body dysmorphia and I believe most of us do to an extent... we pick ourselves apart because of comparisons that eat away at us. 🙈

Instead, focus FOCUS on
being able to live and ENJOY your life, no matter what shape or size you are, as that speaks volumes versus just being critical. I’m not saying that you shouldn’t find ways to make healthier life choices that will ultimately lead to a longer, more fulfilling life. No - I’m saying that you need to love yourself for who YOU are and give yourself those moments/memories that will last a lifetime.

I’ve decided to take a stand against criticizing myself on a daily basis. I am getting back to a more “normal” routine after having a truly amazing break both physically and mentally. I CHOSE to take the extended time off and to not follow a close nutrition protocol while on my road trip. I should not punish myself for that - because I know what I am capable of whenever I put my mind to something.

Now I’m back and ready to be BETTER THAN EVER. Just watch and see😘🔥