Healthy on Vacay

How to stay healthy while on vacay...

1 move your body 30 min.
2 have a superfoods shake for one of your meals.
3 you're on vacay, enjoy that fried food!

Seriously everyday this week those are my 3 musts!!

Btw, today's sample workout was barre. Ya wanna try it? It's posted in my free group come join already


*OR REACH OUT TO YOUR COACH IF THEY ARE TAGGGED, THEY CAN GET YA THE HOOK UP!!!!!!!!

#freeworkout #sweatwithsarah #sweatlifewithsarah #traveltips

The Search for Coffee

When you find a great coffeeshop you hurry up and drink your first cup, so you can order a second before they close seriously though, @purebeancoffeehouse you did not disappoint.

Also, if you are like us, always looking for great local coffee just search on your Google map "coffee roasters and cafes near me". That's how we found this little gem #placenciacoffeetour

A Reason to Change

When I added onto my ALREADY crazy busy schedule to TRY to juggle an online side hustle too I thought WHAT, THE HECK DID I SIGN UP FOR?! But year after year I proved to myself that I COULD get out of my comfort zone and I COULD have a life like the one I have today. Hear me out....

Guys, yea, I'm on a road trip out west with Eddie riding in our dream car and this was only ever a dream on a vision board...for YEARS.

If you are unhappy with your current situation like I was then let it light a fire and give you a REASON to change it.

I had so many reasons to stay put, but in retrospect they were excuses.

I was scared to do this, but I was MORE scared of a future that had me stuck living paycheck to paycheck.

I was afraid to be a beginner but I was MORE afraid to stay exactly where I was with a very limited schedule of getting to hang out with Eddie.

I was so fearful of putting myself out there but I was MORE fearful of a life of regret.

I LOVED helping people get healthy but how could I do this Online as well in the gym??
Well I figured that part out and I want to show you how too.

If this resonates with you at all, then let's talk. I'm here as your health & wealth Coach and if you are scared and ready for change then let's take the next step!

Buy Them All

Me...".talk me out of buying 5 bathing suits...."

Friend...."Buy them all."

Me...."Ok."

Shopping with friends can be dangerous, love Hillary Glad you talked me into them.

Dude ,seriously, Target has the BEST bathing suits. Like seriously. the best. let the summer of fun begin!!!!! #notanaddunlesstargetwantstopaymethenok

My Binge Journey

The belief that skinny or "looking healthy " is ACTUALLY healthy needs to be addressed OVER AND OVER AND OVER... because healthy is NOT a shape, it's a mindset. And for me, that took me 23 years to realize.....1994-2017

Ya know when it comes to food I DO NOT try to tell you what you should or shouldn't eat. And there are a few reasons for this. It's not the actual food that matters - it's WHY we turn or run away from it that matters most.

I want to share with you that I have STRUGGLED with binge and emotional eating for YEARS.

My relationship with food has changed for the better over the years but it still comes up from time to time. I know because when you NEED that control over your eating then you usually do ALL the unhealthy things FIRST just to FEEL like you are in control...when actually you are a slave to it.

I know that's what I did, and maybe we relate in that way. Just fyi- you are NOT alone and there IS HOPE.

As a child I can remember hoarding food in my closet - one of my not so fondest memories. I had convinced my mom to buy a WHOLE box of chocolate bars from Sam's Club. I remember them so well because they were the Crunch Bars with Pocahontas on them. I said I would share them with my brothers and friends....did that happen? NOPE!!!

I was a pretty active kid so I was able to hide my bingeing pretty well. Then in HS, a teacher made a comment about my skirt being too tight because I had eaten too many little debbies.

It was moments like this that continued to make me think I wasn't who I needed to be. It made me feel out of control. So the angry and sad part of me took over. I went into starvation mode. The scale became my best friend and enemy and every day (multiple times a day) I would weigh myself and either react by restricting or over consuming. There was no in between. Because in my eyes, I thought I had control by doing these things.

Did it change when I got involved in health and fitness?? HECK TO THE NO.

Because I was super active I could actually eat more - and the foods I chose were NEVER that healthy.

Sure I had some salads here and there but my food was MOSTLY high carb and high fat Costco dinners and cereal. And guys, I mean LOTS of cereal.

I KNEW I had a problem but wasn't willing to admit this.

This email has a point, I promise, so in 2009 when we moved to a different apt in Pennsylvania I decided to NOT bring the scale. I threw it out.

That was HUGE step #1

Step #2 didn't come until 2014 When I signed up to become an Online Coach.

To be honest, I felt like a hypocrite because here I was not at my IDEAL headspace. I say headspace because sure I LOOKED healthy... but was I?? Nope. But I wanted and NEEDED a change so I actually just changed ONE part of my diet at that point.

My first meal became my superfoods shake and I stopped buying cereal. Ya'll we could NOT afford a $4 shake a day but something in me said I NEEDED a better routine. And I listened.

The rest of the day was NOT perfect but at least I wasn't lacking nutrients my body craved. So in that way, I could see and feel better.

Step #3 - I got on a BETTER schedule for ACTUAL self care.

Ya see when I owned the fitness studio and even before that, I was teaching most nights of the week so by the time we had dinner it was LATE. And if you wait too long then YUP, you are more likely to go for the quicker fixes...and that's what we did.

Then in 2017 Eddie and I were able to make Coaching a full time income and it wasn't until THEN when we actually had TIME to eat healthier meals together.

When our schedules finally became more open in the evenings Eddie started subscribing to a meal delivery service. Well you still have to cook- but it was FRESH food- with more nutrient dense foods.

I finally felt satisfied from eating and no need for restriction. Most of the recipes follow the same tips in my Coaching meal plan so I am proud to say that I DO feel better and also eat better than I ever have in years.

Step #4 - the triggers are always going to be there- but that's ok....

While yes, there are STILL times when I want to say screw it and go into manic binge mode, I now KNOW what those triggers are...and I don't allow that part of me to try to take over. So you won't see Doritos or Froot Loops at my house. Because if I have them, I eat them. ALL.

Don't torture and tempt yourself. This is where ACTUAL control comes into play. You CAN feel satisfied when you're body is shown love in the way you eat, move, sleep and words of affirmation you give it.

Step #5 Planning my guilt free goodies....Yep, I PLAN out what I eat, even the treats. Sounds counterintuitive from step 4 but hear me out.

I don't sign up for those crazy fasts or restricting myself or drinking multiple shakes a day because that would only escalate the restricting tendencies for me. So instead I live by the 80/20 rule- 80% healthy- 20% whatever I'm craving. Those craving foods are a task to get though. Ice cream? yea, only at the store, and I don't buy a week's worth. It's a one serving size. Chips? Yea I buy them but they aren't Doritos to me. They are tasty, but also healthier and I don't find myself bingeing on them like I would doritos...so I buy those instead when I need a salty or crunchy snack.

This treat planning has helped me with actually ENJOYING my treats rather than hiding them in shame and that feels AMAZING.

Anyway, I just thought I would share because I hear more and more stories of people who struggle with this and I want you to know- you are NEVER alone. And if you need guidance I am always here.

Hope you have a great Wednesday and you continue to learn to accept and love who you are because YES, you are worthy of love.... especially love or yourself.
#bodypositivemovement #loveyourself

Ducked!

Got our first duck for the Jeep I love it!!!! Thanks Eddie's Aunt Sue!!! Who knew "DUCKING" could be so fun!?!? Not only do we wave to each other but we also give each other ducks!!! Oh em word. I love JEOPLE SO MUCH Have you been ducked yet?!?!? #duckduckjeep #jeepgirl

Dream Bigger

"I can't believe I'm buying a house with my Coaching income"....

Said by Samantha during our power hour chit chat on zoom today.

Girl, I'm so so proud of you....and so thankful that I have found one of my closest besties online. Love you so so much and am so glad that we get to be our crazy selves and dream BIGGER than ever together

Friends please give her a HUGE congrats bc she's doing AMAZING things and has worked hard for it ALL!!!!

#coachlife #bestlife #onlinebesties #buildingourdream #lifebydesign #womancrushwednesday

Without Apology

Reached the halfway point with this program! My journey through these programs have taught me to love who I am...without apology.

I used to be SO scared to post because of what someone might think or say on the other side of the screen...but over the years I've learned the ONLY reason someone is judging YOU is bc they are really unhappy with themselves.

Sounds harsh, but it's true. When you show love, it can come back...but the same goes with the hate. So choose to love the screen bc that screen is really a mirror.

Btw, if you need to practice more body positivity you are always welcome slide into my inbox, or fill out my link in my bio.. I have no shame when it comes to inviting people to join my group, bc if this program can help me and so many others then maybe its EXACTLY what you are looking for too.

Three Things

Today in our Body Positive group we have a bingo challenge and today's check in is....

"SELFIE AND 3 THINGS YOU LOVE ABOUT YOU "

So I thought I would share it here too!!!!

Please feel free to add what YOU love about YOU today too!!

#1 I love that I see peoples potential long before they see it in themselves. I definitely love helping them executing what WILL work for them...bc WORK, WORKS! Daoubts aside, we ALL have amazing potential to unleash!

#2 I'm stubborn....which to me, is a good thing. I'm willing to try OVER AND OVER AND OVER again bc lessons to be better are ALWAYS learned after the 3rd..or 300th time!!!

#3 I'm grateful for WHAT IS...
while YES, I'm a goal setter & always will be...I also Celebrate in the NOW. I'm often overwhelmed with thankfulness for who I have in my life and the career path I'm on...heck even cuddles with Batman while Eddie is driving the jeep make me emotional bc they were ALL on my dream board y'all.

and even in my Virtual Classes, I average 2 people, but I love THE HECK out of them and bring my ALL for them to have the BEST class ever. I do that because I live IN THE NOW. We ALL do....and when we embrace the MOMENTS and the people we love, then we will ALWAYS find fulfillment in THE NOW.

What's a thing or few that you want to practice gratitude for today?? I'd love to celebrate with you too!!!

#bodypositivemovementgroup #thankfulthursday

Show Love!

I don't know who needs to hear this, but people in relationships, PLEASE show love on eachothers posts...I mean it. I've talked to SO many people who talk about how they don't feel supported by those who "love" them and it breaks my heart. That's why when Eddie does it I ALWAYS tell him thank you for showing love because it IS showing love and it IS APPRECIATED!

This goes for ALL relationships....don't use social media to stalk, or judge or critisize....bc if that's what you think social media is then I challenge you to BE KIND. Show love, or LEAVE....and if your social media is drama, then make some more friends!!!! There are PLENTY of kind people in this world, give them a chance and show some and YES you will get it right back