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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