Strong by Sarah | Fitness trainer

Strong by Sarah

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24.01.2022 I love dressing up! This week was soo exciting we got to reopen the gym and it has been nothing short of fun being back home training our amazing ladies. The early mornings and late evenings resulted in the fit bun pretty much every day and back into uniform so today I decided I was going to get dress up, do my hair....and literally go down to the corner store.... I love feeling pretty! It helps build my confidence and puts me in such a great mood. Now to change into my PJ’s and chill on the couch! #dressup #hairdone #feelingpretty #saturday #happy #life

24.01.2022 REFLECTIONS As we creep closer and closer to the end of 2020 I find myself reflecting on the year that was. To be honest, the fact that we got through 2020 has been an achievement in itself but to learn the things I have learnt this year has been the biggest takeaway from everything that happened.... I have learnt that I can be strong when I need to, I have learnt that under any pressure I can mould and adapt. I have learnt that I can control my mindset more that I thought I could. I have learnt that my support network and those I hold close are everything to me and I am grateful for every one of them! I have learnt how to understand my anxiety, to control it and to pull myself out of the toxic spiral it can create. I have also learnt that there is so much more to come in life. There are many more lessons and there are many things I wish to achieve moving forward. I am having conversations with people that is showing me just how important support, a strong network, confidence and understanding truly is and just how little of it is out there. 2021 is going to be year year unlike any others. Things are different now. There are things that used to matter that no longer do, there are things that were of insignificance that are now what truly matter but one thing I know for sure is that every single year brings new experiences, new lessons and new relationships. I am so grateful for the next few days of rest and recovery where I can take some time to sit with my thoughts, my goals and really begin to bring everything I desire into reality! Gosh I love this time of year!

23.01.2022 What a morning! #bliss #magic #grateful #gratitude #walk #morningwalk #fbw #subshinecoast #paradise #exercise #outdoors #outdoorfitness

22.01.2022 Do you ever find yourself feeling like time is just flying past? After we went into lockdown I found myself thinking about how busy life was getting and I made a promise to myself that I wasn’t going to go back to that place of being too busy all the time. I have however come to realise that life is busy when you have a purpose!... I made a decision about 2 weeks ago to go all in! To literally give my all to my purpose. @bbdfit_maroochydore has been my passion and I have loved creating such an amazing space but there was always little element of what if. Starting a business has its risks and it’s scary, it’s testing but far out it’s also rewarding! In the 2 years we have been open we have gone through a flood, and then 10 week closure and during this time It became so much more obvious I have the most incredible and loyal staff who have my back and the most amazing and loyal members who have stood by us through thick and thin! This made me realise that the what if’s are just not valid! If we can get through that we can get through ANYTHING! We have our 2nd birthday only 2 weeks away and I am making sure we get to celebrate it! We are doing some final touches, some little renovations to the gym to really make BBD everything it can be and I’m not holding back! I’m sharing with the world what we have! While we have had some interesting and testing times, I have realised just how much I truly love everything I’ve created and I have begun to realise what my truest purpose is in life! Stop hiding. Stop shying away! Stand out! Shout! If you have something amazing, stop hiding it! Share it with the world! The future is f*cking exciting!!

22.01.2022 Rainy Sunday means an afternoon on the couch! #rainy #sunday #rainyday #comfort #fresh #knit #dotti #sunshinecoast

20.01.2022 Do you have a space you go to when you need to find clarity? A place to go when you just need to be grounded, find yourself again, reconnect? Hells Gates is that place for me. It’s always been somewhere I have gone where I need to breathe, slow down and ground myself. Today after running the morning class and getting through my appointments I decided to go up to Hells Gates. I got to the top and just sat, enjoyed the sun but most importantly I reconnected with myself and my g...oals. I took a minute to reflect on everything I’ve achieved, to take pride in everything I have done in the last 5 years and embrace my own drive, determination and resilience! Its easy to let life happen, to let your goals go by the wayside, to get too busy and all the other excuses that go with it but if it matters to you, you will find ways to make them happen. So take that time to stop, reconnect with who you are, reconnect with your goals, acknowledge your successes, your achievements and be proud of who you are! @ Hellsgates

18.01.2022 What an amazing start to the day! Up early, dogs walked, nutritious breakfast, grocery shopping done. We then decided to take out the pride and joy (Scott’s weekender) only to end up getting it towed to the mechanics and spending the rest of the afternoon there. Not quite what we had in mind.... That resulted in us getting home at 6pm with no food prepped for the week ahead. Did that stop me from prepping? NOPE! As much as our afternoon got turned upside down, ensuring that I am prepared for the week ahead is vital to my success both personally and professionally! I prepped all my meals (except my nut bar) which I will make tomorrow instead. I had 2 choices when I got home, let the events of today crush me and sit in front of the TV or do as I do every Sunday but just a little later today, and prep for the week ahead...well you know which one I chose! So now it’s time to turn off the lights, out my phone down and get some sleep before we wake up at 4am to get the dogs out for their morning walk! Goodnight x

17.01.2022 2 years ago I shared these pictures as these 2 pictures are only some of the last images I have of this man in my life. Yass was my brother, he was family and it didn’t matter that he wasn’t by blood, we grew up together, the respect I have for him and his family is as much the same respect I have for my own. While Yass’s passing was due to illness, I know for many their stories are not the same. I am very fortunate to have grown up in a very multi cultural world. My father’s... best friend (my uncle David) is of aboriginal culture, I grew up in a school where we had Aboriginal and Torres Strait cultural days celebrating the lives of those who walked the country before us. Today I am writing this post to say that while for me I am privileged, I recognise that there are others out there that are not! I acknowledge that I will never know the fear that others live in but I will be sure to share my knowledge, experience, memories and family with those I know, and if children come into my life, they will know Yass as my brother, they will know of my Uncle David, Grandma and Granddad because to me, they are my family, we don’t need to share the same DNA or the same skin colour! There is so much hurt in the world but there is so much happening, so many discussions, so much awareness. It’s time we change, this needs to stop. It doesn’t matter your skin colour, you should never be treated with disrespect, threatened or your life taken at the hands of someone else. #blm #alllivessmatter #havethediscussion #itstimetotalk #thisneedstostop

17.01.2022 All dressed up for an amazing afternoon celebrating a surprise birthday for @stacey_lp87 Gym clothes 5 days a week, it’s so much fun getting to be a girl!

17.01.2022 Day 1 Today I felt proud, everything I committed to I did. I tracked my nutrition (and now know I need to tweak a few things) which is perfectly fine. I trained in the 3:30 group and loved it. It is so much fun training around likeminded women and see people encourage one another.... I went lighter in some movements and heavier in others, I made changes to some movements because I need to pay a bit more attention to the foundation muscles after having spent so much time at the computer. It felt so good to move my body and get a good sweat going! #bodiesbydesign #strong #strongbysarah #fitness #exercise #training #pt #personaltrainer #pt #health #strongwomen #fitwomen

17.01.2022 High protein snacks can always be a difficult thing to find especially when your on the run! Some simple and easy options are - Mini Quiches... - Protein Chia Pudding - Boiled Eggs - Protein smoothie - Tuna and Avo on Crackers When your out and about a really quick and easy high protein snack is a Chobani Fit Pro or Pro Yo yoghurt pouch! You don’t need to over complicate food with heaps of ingredients or fancy supplements. Keep it simple yet effective See more

17.01.2022 STOP LYING TO YOURSELF! How often are you telling yourself things that aren’t true? How often do you find yourself making up reasons why you cannot achieve something even though deep down you wouldn’t know because you haven’t truly tried? How often do you find yourself giving reasons, not to others, but to yourself as to why you haven’t done things or achieved what you want?... There has been a HUGE shift in headspace for me. I’m talking MASSIVE! I found myself scrolling through old videos yesterday and today, listening to old Instagram stories and and it hit me like a tonne of bricks! IM STILL SAYING THE SAME THINGS I DID 12 MONTHS AGO! I found videos of myself saying things that I believed 12 months ago and I still tell myself these things today even though I now know they aren’t true! It’s crazy! It came at me like a tonne of bricks but it was the BEST tonne of bricks to happen because it made my realise the stories, the self talk, the deep self beliefs and that moment of realising that it is nothing but rubbish! I have worked so hard over the last 12 months that there NO WAY these thoughts are true so it’s time to change the story! It’s time to cut the cord, to let go of these crazy thoughts that I know are not real and move on! Take a minute, actually you know what, take a few more moments than a minute and ask yourself, what beliefs and thought patterns are you still holding onto even though you know you have worked hard to change but find yourself continuing to repeat those same things? It’s time to let them go, to completely detach yourself from them! Give yourself permission to completely cut yourself from these thoughts. It’s time to stop lying to yourself and to start shining the way you should!

16.01.2022 What’s your go to breakfast in winter? I am always so cold to a point that I wear 2 jumpers! (I’m not kidding) My go to breakfast is always oats (gluten free), protein powder and berries! Sometimes I chuck in some almonds but usually that’s my choice.... Simple, delicious and filled with all the good things to keep me satisfied throughout the day. What are you having for breakfast?

15.01.2022 Nothing says winter more than a hot chocolate but are you trying to cut down your sugar levels? Have you heard of @switch_nutrition Adrenal Switch? It’s a supplement I recommend to many of my clients who struggle with recovery and sleep but it’s also a supplement I take myself. I notice a huge difference in my quality of sleep when I have it and let’s be honest.....the chocolate flavour is delicious!... Mixed with hot water and a tiny dash of milk, it’s just like a hot chocolate! If your looking to curb those evening chocolate cravings and want the added benefit of a quality night sleep, this is all you need! *image credit Aliona Gumeniuk

14.01.2022 It’s time to put into perspective what it takes to gain approximately 1kg of bodyfat. In order to gain 1kg of bodyfat we need to consume approximately 3500 additional calories to what our maintenance calories are in a week. *Side note: understand this is in a week** this image is approximately that equivalent. ... When I hear people say I put on 2kg of fat overnight I cringe because it’s just not true. It would mean that you would have to eat 7000 ADDITIONAL calories on top of your daily calories to make this actually fat gain. Now, unless you are The Rock, I don’t think you have eaten over 7000 calories in a day, so you haven’t in fact gained 2kg of body fat overnight. What has likely happened is a larger portioned dinner likely with additional starchy carbs and a whole heap of water! However when it comes to a weekly calorie intake, you can see just how easy it is for those extra calories to sneak in. All it takes is a sneaky additional snack, or dessert each night and you could possibly be increasing your daily calories past your maintenance. It is for this reason that you should be AWARE of what you are eating and how much you are eating. I’m not saying you need to cut foods out or that you can’t allowed to enjoy the things you like, but you need to know what you are eating and how much of it you are consuming. Now, getting back to the point of this....if you jump on the scales and your weight has increased overnight, you haven’t gained fat unless you went out on a date with The Rock! So please lay off the scales, sometimes they tell porkies!

14.01.2022 What do you do daily to help with your self confidence? This week I took action on my goals. I calculated my calories & macros... I reach out to one of the trainers at @bbdfit_maroochydore to do 1 session per week and I have made a conscious effort to wake early enough each morning to talk the dogs (albeit this morning I enjoyed a sleep in). I have been talking about regaining my control on my life and my health and wellness goals but I never actually took the steps. Goals without actions are simply thoughts. Now while my goals may not be related specifically to how I look, they are related to my strength, how I feel and my confidence! I want to know what action you have taken this week! What action do you want to take next week? How are you going to make your goals a reality? #goals #confidence #workout #fitness #exercise #training #gym #ladiesgym #ladiesfitness

14.01.2022 Most days it’s gym clothes and sneakers but every now and then I put in some effort!

14.01.2022 This year will forever be the year we all remember. The year we weren’t allowed to leave our country, the year businesses were shut down, people lost their jobs, life was put in hold. It was also the year we had internal growth, we learnt about ourselves, we learnt our strengths, our weaknesses.... We learnt what we needed in life to stay alive, but we also learnt the things we take for granted. - Our Health - The ability to go to the gym - Have coffee with Friends - Go retail shopping - Visiting friends and family - Social Gatherings - TIME! How easy is it to get too busy, or to fall into routine, to take advantage of the small but important things. Remember this year. Remember it for the lessons learned, the growth and the life development. This year will always be the year I learned my strength See more

13.01.2022 R E F L E C T I O N Life goes by so quickly and sometimes we just need a minute to reflect on how far we have come! 13 years ago, at the age of 17 I left home, moved 1000km away from my family and started a new life. I knew no-one, had no job, had enough money to see me through about a month with no work.... Over the last 13 years I have done many things, I’ve worked in hospitality, worked in as a receptionist, back to hospitality and even in a bank. I’ve travelled to New Zealand, Fiji (twice) been on 2 cruises, travelled to Thailand and Bali (twice) and been interstate to Sydney, Melbourne and Darwin. I have met some of the most amazing people, made friendships that last a lifetime, and made friends who taught me lessons that I will be forever grateful for. I have been in relationships, I have been engaged and separated, I have owned a house and renovated it, I have left a life I knew, and started my life all over again. I have been had moments where I didn’t know how I was going to continue to keep living down here and wondered how was I was going to pay my bills. I have had nights eating noodles and toasties and used the tips I earned to pay for meals. I have had the worlds biggest career change and on-top of that, I have opened my own business! Life happens so quickly, there are so many things that can happen in a day, in a week, a month or a year! We can get so flighty at times, not knowing our next move and sometimes that next move is just a bit of stillness. I moment of reflection. I have created an unbelievable life. I have had so many experiences, learned so many lessons, created so many memories and each day I continue to make more. This is my back yard, this beautiful place I can visit at any time! I never imaged having such a beautiful place to come whenever I wanted. While life is never easy, it’s truly not meant to be, it pretty freaking amazing when you really stop and look at it. And if right now, it’s not so amazing, take a minute, reflect, reconnect with yourself and change direction! You can start your life over again when ever you need.

12.01.2022 It’s ok to start over! Every day I am learning something. I am learning how to be a better partner, a better boss, a better business owner and then there are other sides of life like learning time management, learning priorities and learning to take time out for myself. Sometimes we need to start over, we realise that we have lost our routine, lost our way and we need to reset, regather and prioritise what matters.... I used this weekend as a mini reset, I got up early today, went to my favourite place, then spent the afternoon making fresh delicious food for the week ahead. I have prepared everything and included in some healthy treats to curb those sweet cravings. It’s ok to start again, it’s ok to reassess where you are and adjust when needed. As our lives change, we always need to readjust, reevaluate or sometimes start over.

11.01.2022 SUCCESS It’s a funny feeling when you achieve something you have worked so hard for and at times felt like it was just too far away? All of a sudden it’s right there, it happens and your immediate thought is HOLY SHIT DID THAT JUST HAPPEN! This week I had that moment. That exact moment of realisation that something I have been working so hard for happened and I couldn’t believe my eyes. I had told myself that this year just wasn’t the year and that my focus was to just fi...nish the year stronger than we started.....and then it happened! Bodies by Design has helped hundreds of women over the duration we have been open members have come and gone....and come back again and it has been such a pleasure watching everyone’s journey and watching their success. This week we reached our own level of success, this week Bodies by Design reached 100 active members! We have bounced up close to that number but never actually reached it and it was a milestone I wanted to achieve this year! On Tuesday I pulled a report and I couldn’t believe my eyes! We did it!! The amazing members of BBD and the Staff all made it happen. I have gone from Is this really happening to Oh god, can I do this? Can I handle this back to F* yeah, we have been through a flood and a pandemic, we can do anything and then to this weird but calm feeling of.....wow, is this what it starts to feel like to be successful? Success is a weird topic, it’s something that we strive for only to reach and the question every element of it. I have had to remind myself that Bodies by Design is successful because we help our members become successful in reaching their own goals & feeling successful in themselves! Do you have any idea how rewarding it is to know that my business is successful because my trainers are successful, my staff are successful and my members are successful! Do you have any idea how empowering it was today to watch the gym through different eyes! Everyone on the floor is successful in their own right with every session they are creating more success! Today I took myself outside, grounded myself and took a moment to appreciate this very moment! This moment of success!

09.01.2022 Growing up I was always the girl in 3/4 bootleg pants and a singlet, or sometimes you would catch me in a denim skirt but usually I was the simple type when it come to my clothing choice. I have never really got the grip of fashion, I wore what was comfortable (stains and all) but as I have gotten older, I’ve realised how much my clothes make me feel a particular way. I have started appreciating good quality clothing, but also taking a little bit of extra time to focus o...n my physical appearance. Why? Because if I feel good on the outside, it makes me feel good on the inside. Confidence is something we often chase and I am asked so many times by people how do you get so confident. What I find is a big confidence boost is wearing clothes that I like, doing my hair and having my lashes and nails done. I don’t do these for anyone else, I don’t do them for validation I do them because it makes me feel good. It’s just like exercising and nourishing my body. I do these things because it makes me feel good in my skin. So if your wondering what it takes to feel confident, find the things that you love to do and do them as often as you like and those things will help your confidence grow in other areas. So this was my outfit today! Pants from @freddyausnz Shirt from @dotti_squad Jacket from @dotti_squad

09.01.2022 Ever have those moments of over analysis? Over thinking? It’s funny how much we can get inside our heads when really we have the answers but at the same time we wonder the what if’s. This account has had so many different purposes, it was created for me to share my personal life as @bbdfit_maroochydore continued to grow and we developed such an amazing team that I wanted to continue to show everything Bodies by Design exclusively there, so I created this for my personal stu...ff. Then I decided to make this a little side profile to share my fitness journey, to show my training, my life and things I do daily.....and that also meant having to actually show those thing and guess what happened..... I began to overthink, over analyse! Why would people want to see this? What do I have to share that’s different from all the other trainers out there? How can I compare myself to those who have so much more credibility, that have large followings, that impact do many lives already! I’m a drop in the ocean. And then I realised....it really doesn’t matter! It’s about what I do, what I want to share, and those who want to see it will see it, and those who want to share it will share it. This whole social media game can become so difficult if you fixate too much on the perfect content and I guess it’s the same as I say to our members....it’s not about being perfect from the start.....it’s about showing up!

08.01.2022 PROTEIN! A common battle a lot of people face when they begin training is finding ways to increase their protein levels without consuming huge amounts of protein supplements. I am a big believer in eat your food, don’t drink it but I understand that for some, it’s hard. Here are some examples of ways to get good quality protein into your diet.... Try to have a portion of protein in each meal to reach your daily protein requirements. See more

08.01.2022 Let’s take a minute to have some real talk Firstly, this is something I am committing to doing! Real talk used to be something I did a lot and I stopped but that’s all about to change! Now....LETS TALK ABOUT LOCKDOWN!... I don’t know about you but for me, when it came to lockdown I started off pretty well, I kept my body moving, I ate well and tried to keep some routine and then BAM that all went out the window and I started enjoying lockdown for what it was....a chance for me to take a break. That however then lead to a lack of exercise, food choices that were not ideal (they were delicious just not ideal) and and whole lot of @pana_organic mint choc icecream. I’ve had a few of my old habits creep back in and while I know it’s ok, there is a bit part of me that knows I need to pull my head outta my a$$ and set an example. A lot of people say who cares what others think and the reality is I DO! I care about peoples opinions. Why? Well if I didn’t I would go around offending people and think it’s ok, instead of reflecting and wondering if I could have handled things differently. I care about what people think when they look at me, after all if I look like I haven’t showered in 8 days and I have been hit by a hurricane, I’d like someone to tell me that it wasn’t my best outfit choice. This means that for me when it comes to not just my physical appearance but also my habits and my choices, I want to make sure I’m setting an example! When people look at me I want them to see someone who trains, takes care of herself and nourishes her body. It’s time to reset. Lockdown is over, the earth didn’t shrivel up and now it’s time to get back on the horse! Something I am really focusing on is my personal time. I made a promise to myself in lockdown that I will never be too busy or too stressed to find time to look after me! So, who’s wants to join me in a little health reset post Covid?? What do you say we make a little online deal? Set some accountability with each-other and refocus? Tag me in your posts & stories and show me what your up to! #bbd #bodiesbydesign #bbdcovidreset #reset #goals #exercise #health #fitness #workout #gym #fitness

07.01.2022 I am loving that today is rainy because it means I can take my time preparing for the week ahead starting with meal prep. For the past 3 weeks we have eaten pretty much the same thing each week so it’s time to change things up. It’s been years since I tracked my macros and really took the time to plans things out. I have been intuitively eating for so long now but it’s time to make one changes and really begin to challenge my body again!... I’m interested to know what your planning for lunch this week! Share it with me. So me your meals!

06.01.2022 Leave your ego at the door! It’s hard to not let your ego get the better of you sometimes. When I started my love for exercise and training I was working full time Monday to Friday 9 to 5. I could leave my job at the door and truly commit to my training.... I then turned my passion into a career, and for the first few years of my career I was able to find the balance to keep up my training while still giving my clients the attention they needed. When I decided to take that next step in my career, something had to give, and that was my training. While it’s taken me some time, I am slowly getting back into a routine. I am creating some time (not finding it because it’s always there it’s just a matter of prioritising it) and making sure I move my body. I have accepted that I’m not as strong or as fit as I was when I was training 6 days per week but I also wasn’t responsible for 85 members and 6 staff. Let the ego go! You’re not the person you were 6 months ago, 12 months ago, 2 years ago. It’s time to stop chasing the past and look into the future. Look at your life now, learn how to navigate your lifestyle through this life and be sure to celebrate your wins along the way!

05.01.2022 Tag someone who needs to see this today! #powerful #empowering #womenempowerment #inspiring #strongwomen #strongfemale #quotes #powerfulwomen