Wellness With Sarah in Geelong, Victoria | Local business
Wellness With Sarah
Locality: Geelong, Victoria
Address: Newtown 3220 Geelong, VIC, Australia
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25.01.2022 If you’ve got nothing valuable to say, don’t say it. My new wellness page motto. Something I did think was of value was a conversation I had this week about..... opinions. We all have and are entitled to one yet trying to convince someone that their opinion is not valid is both a waste of your time and energy as it is theirs. ... Save yourself the stress of trying to change the mind of someone who is obviously wrong.... Photo pre pandemic craziness.
25.01.2022 Lucky last Saturday morning in the gym with the fam Come Monday I’ll be away living the dream with the girls in Europe for a month (apologies in advance for the spam!) so made sure this mornings workout was extra fun
25.01.2022 I LOVE THIS https://www.facebook.com/741669869196356/posts/2105210602842269/
25.01.2022 Small group exercise specifically for young people to simply make them feel good, combat the rise in poor mental health among teens and boost self confidence. Char’s Feel Good Fitness hopes to do just that If you’re aged between 13-17 years old or you’re a parent or guardian of someone who is direct message @chiaraharrington on Instagram for further info.... Initially limited to just 10 x
25.01.2022 depresso martini’s to mark the last year in my 20s
25.01.2022 Another Christmas spent with the Geelong Community although this year I’ve been promoted Hope you’re all having the best day x
23.01.2022 Before the Join us for waterfront boxing every Wednesday 5:30pm
23.01.2022 The love and appreciation I have for these guys is something else. They make work so much fun I wouldn’t even consider it working. 2019 with you has been the best year yet ... Ps do yourself a favour and watch the Instagram stories for a laugh.
23.01.2022 No judgement, no egos or expectations just a bunch of blokes taking better care of themselves starting with a workout, simple. Suicide remains the leading cause of death of Australians aged between 15-44. It’s estimated that 75% of lives lost from suicide are men.... BUT statistics tell us what has happened previously so why can’t we change them? There’s just two more totally FREE blokes only sessions remaining for the month. I simply want to remind you of the positive impact exercise can have on your headspace. So if you’re a bloke or you know a bloke comment below! When: TUESDAY 6:30pm Where: The Geelong College Senior School, Newtown Cost: ITS FREEE
22.01.2022 Back home and back in the gym with clients tomorrow If you didn’t already know, I offer small group personal training in Newtown most evenings as well as Saturday mornings. The rest of my day is full with corporate and personal training along with training staff and students of The Geelong College. For a long time, I’ve not actually been trying to build my small business because I’m close to capacity however I do try to be a voice of reason in an industry that can often b...e full of bullshit If you’re not a bullshitter you won’t be offended by me saying that. This new year, I’d encourage you not to buy into the bullshit. Don’t hand over your money for that detox diet (you’ve got a perfectly good lymphatic system that does that for free) definitely do not buy the weight loss shake promoted by your fav social media #inspo (they’re getting paid to do that and probably never drink the stuff anyway ) It’s all money and bullshit, you’re better off keeping your money and forgoing the bullshit. If you’d like to cut the crap, DM me for details on the group sessions otherwise I can recommend you onto another local trainer and or dietician to help you get off to the best 2019 possible - minus the
22.01.2022 Saturday well spent Myself along with some of the best local coaches and athletes today brushed up on our Concept2 Erg and Ski Erg skills with Project Row run by the one and only Jane Erbacher. I believe if you’re not learning you’re losing (I’m going to trademark that ) and if I hadn’t jumped into this seminar I wouldn’t have met my two new fury friends ... Looking forward to sharing the tips I learned today with clients while also improving my own ergs.
21.01.2022 Rather than just accepting my body, I’ve learned to appreciate my body for its functionality. I’m not strong for a girl, I’m just strong and my body is a representation of that. I’ve heard it all from quadzilla to bubble butt and desperately dreamed of just being skinny because I was embarrassed about my athletic figure. Thankfully I now embrace my athleticism and my quads On the contrary, while I may have lost the few abs I had during my month in Europe I’m no less functi...onal as visible abs are more indicative of my body fat percentage not my physical ability. I don’t aspire to be desirable to anyone by posting a bikini photo but I do aspire to encourage girls to appreciate their own fit, healthy functional bodies and know that fit, healthy and functional looks different on everyone ps how good is my hashtag, I think it’ll really take off... #bodyapreachiation
21.01.2022 Sorry for the profanity but I would have thought you’d be used to it by now This last week and a half I’ve found myself struggling to do my usual favourite things like training and running with @the_finishr I’ve skipped brunch dates with the girls and anything else remotely social as my mood and energy has been so low.... I lost my best fury friend in Lizzy and I don’t remember feeling such sadness since my Dad died. I know that sounds extreme but even I’m surprised how hard her loss has hit me. A little reminder that it is only human to struggle sometimes and eating nothing but peanut butter toast is normal when you are struggling... or maybe that’s just me because I can’t be bothered going to the supermarket either... Thank you though for all the love and support during my sad time, I am ok just allowing myself to feel all the feels
21.01.2022 Unapologetically me. While I appreciate the opinions of others, their opinion of me does not define me in any way. I am not unkind to anyone in the process of being kind to myself instead I treat people how they treat me.... I do not envy or compare myself to anyone rather, I admire people that share similar values to that of my own core values. I view myself as a constant work in progress but I don’t seek perfection. I seek to continue to do more, give more and learn more. Always. I will not change myself to please others but in time I will evolve naturally. My time is more valuable than any amount of money so I spend my time wisely. Money on the other hand, while a necessity bears little value to me. I will always help anyone, without judgement or expectations of receiving anything in return but I won’t be taken advantage of. I do not regret anything but do acknowledge I’ve made mistakes along the way, mistakes in which I am thankful for as there was always a lesson learned. Above all else however, I am happy. Heart full and genuinely happy. Unapologetically of course Take what you need from this post or feel free to share your own words of wisdom x
20.01.2022 What is your purpose? I mean, what’s the reason you get your little butt out of bed every morning in the middle of winter when your bed is so toasty and warm? Your reasons for doing something are likely different to mine and that’s ok although I learned that to live happily I had to live purposefully and my purpose, albeit behind my cheeky sometimes (as in ALL the time) smartass (I think I’m funny) front is to help make people’s everyday life better. Whether it be through my... work or volunteer work I recognise that I have a really wonderful opportunity to have a positive impact on every person I come into contact with. *Unless of course you’re unkind then you don’t deserve my good vibes but then again I think it’s those people that need my good vibes most so I’ll make the exception. In saying that, while I have soaked up the reduced workload during iso I did begin to feel disconnected on some level because I identify with my work so much and the daily opportunities to interact on a personal level that without the usual day to day schedule I found myself lacking purpose and feeling a little bit useless. You’ll either think I’m being dramatic or can relate in some way but I think I’m helping no one by not sharing
20.01.2022 What a woman. @chiaraharrington is changing the lives of young people one conversation and/or workout at a time and I couldn’t be more proud. Through her own personal experience of loss she is making headway on Charlie’s Pals in memory of her 16 year old sister, volunteering with @hellohurricanefoundation and running Char’s Feel Good Fitness for young people all the while breaking the stigma around mental health by speaking openly about her experiences. ... They say we become more like the people we spend our time with so I choose my people wisely, Chiara being one of them. You can check out Char’s Feel Good Fitness on Facebook if you’re a young person or parent/guardian of a young person looking for some midweek fitness fun x
19.01.2022 The Saturday morning team + their new mascot Rosa
19.01.2022 Run your own race Some weeks I choose to walk and talk my way through the @the_finishr then some weeks I run my little heart out. There is no right or wrong when you’re running your own race ... See you tomorrow, 7:30am @the_finishr
18.01.2022 I have to admit, I don’t really know what to say or share thus I haven’t said or shared anything for a couple of weeks. As the situation around us escalates, I hope you can remain calm, kind and rational. In these unprecedented times, we’ll learn so much and maybe even surprise ourselves with our own resilience
18.01.2022 @wellness_with_sarah represent I’ve done the @greatoceanroadrunfest 23km half once before with no training, I turned up and just ran, while I survived I wouldn’t recommend it however now that I’ve actually put in some training I have to admit I’m a little nervous, there’s a level of expectation now that wasn’t there the first time. But I of all people need to be an example to others, especially my students and clients not to let fear or nerves stop you from pushing the boundaries and testing your mental + physical capabilities. At the end of the day, what’s the worst that can happen this Sunday, I need to walk or jump on the back of the truck carrying the injured and enjoy a scenic drive to the finish line
17.01.2022 Blokes Only class of 2019 Over the four sessions, 50 different blokes attended which was more than I’d expected but made me so happy to see. Offering these free sessions was a simple gesture to A. encourage men of all ages to be proactive in taking care of themselves. B. demonstrate the positive impact exercise has on our headspace. C. help break the stigma around men’s mental health. ...and just quietly I’d say together we achieved all three of those things #YTB
17.01.2022 I know the world is feeling a little heavy at the moment and it’s ok to feel that. Just know there is no adaptation or progress without stress, that’s literally the point of every training session. COVID is just one big f*ing awful example of that, but in time we will be ok and hopefully better for it in some ways. Over the next six weeks, do whatever you can to maintain the momentum you’ve created since restrictions were eased. If the pandemic has highlighted anything it’s how incredibly important our mental + physical health is above all else.
17.01.2022 DID YOU KNOW that your energy input greatly impacts your energy output? Meaning the amount of energy or calories you eat determines the amount of energy your body burns. This is part of the reason why DIETS DON’T WORK. Goes something like this... you drastically cut calories on a new meal plan (that you’ve probably paid too fucking much for) and eliminate all carbs, initially you celebrate because the scale goes down but what you’ve actually done is just deplete your glycoge...n stores along with a heap of fluid and even worse you begin to lose lean muscle mass therefore you burn less calories day to day (not to mention the hormonal shit storm you’ll create the longer you keep the diet up) soon, like very soon your diet is unsustainable, you feel awful and your performance in the gym and life is equally awful then BAM you have a piece of toast and gain all the weight back plus more. My advice to avoid the yo-yo and live your best life? STOP DIETING. Instead Invest in a consultation with a qualified dietician. Education is key. A naturopath is my next recommendation. Make gradual, long term sustainable improvements to your eating. Increase veg, increase protein, reduce processed food, indulge occasionally. Just be mindful of what and when you’re eating. Remember carbs are your friend, but I’m talking about the wholesome unrefined carbs like quinoa + brown rice + sweet potatoes etc be sure to include them daily but especially post workout. Learn about portion control and what actually constitutes a serving size. Think about fuelling your body and your training sessions rather than restricting yourself. Understand there is no quick fix. Ideally you will slowly reduce body fat, maintain your muscle mass while eating as much as possible. Oh and if you can LIFT ALLLL THE WEIGHTS for a healthy metabolism. See the link in my instagram bio for a good little read relevant to this post. Open to your thoughts, just comment here x
17.01.2022 Told these guys I’d take it easy on them tonight because of the heat. Yeah they fell for it
16.01.2022 Welcome to the self love club you may have noticed I preach it quite a bit but I’ll admit I haven’t always been so kind to myself so it’s certainly something I’m still working on too. Want to know my ingenious solution to the negative self talk we all too often feed ourselves? (Because let’s be honest we all do it, sometimes without even realising) Speak to yourself the way you would your best friend, compliment yourself instead of picking at your perceived flaws. Be k...ind to yourself like you would encourage them to do so. My second tip - be accepting of compliments. I would always deflect compliments out of embarrassment, fear of seeming like I loved myself, how ironic.. or disbelief but take them and say thank you Time to swap the self loathing for self love
16.01.2022 I’m 29 tomorrow so to celebrate the last year in my twenties here’s a quick little 10 of the best things I’ve learnt so far 1. Hover boards are dangerous and helmets are better than head injuries no matter how uncool you look. (See the Instagram page for my hover board video) 2. Mistakes offer the best life lessons. Honestly, the worse the fuck up the better the lesson because you definitely won’t do it again.... 3. Being kind to people is so much more fun than being an arse. 4. Having loads of friends is nice but having just a few of the very best friends is better, keep your circle small. 5. Effortless looking anything usually requires the most effort. Top knots I’m talking about you. 6. Do everything with the best of intentions because, well - karma. 7. Understand that life happens, things change, people evolve, relationships end and hurt is inevitable. 8. Tough times build character and resilience. 9. We’re all dying so don’t pretend like you’re not. 10. Swearing almost always helps. Until Instagram won’t allow you to promote your post. Feel free to share what you’ve learned or comment which of the above resonates with you (or if you have any tips on how to master the hover board)
16.01.2022 Feeling flat? Give this a go Warm up as needed... 1000m run... 9x heavy man makers 800m run or row 7x chin up + TTB combo 600m run or row 50x double unders (250 normal skips) 400m run or row 3 x 3 heavy wall balls 200m run 1x 60m sled push + max plank to finish just for fun See more
16.01.2022 How you make others feel is your superpower. People will always remember how you made them feel TBT to Tuesday’s blokes only session
16.01.2022 https://thegeelongedition.com.au//sarah-is-leading-blokes/
16.01.2022 Monday treat 1min skip 1min rest 1min squat + box jump... 1min rest x20min 25min AMRAP 400m run 20mts DB walking lunges 20x medball jacknifes 30sec wall sit *for an extra challenge: do 30min of both circuits
15.01.2022 I’m all about raw slices (obviously) but don’t be fooled, while they are made using raw, healthy ingredients like cacao + dates instead of cocoa + refined sugar they can often contain as much energy if not more than the not so healthy version. This raw carrot cake was seriously delicious but could have fed a whole family so we shared half and will save the other half for later
14.01.2022 HONESTLY... occasionally I do think why the hell do I have this wellness page? I’m no big name ‘fitspo’ I’m not an athlete and I certainly am no Victoria’s Secret model (I know, damn it.) So why do I continue with my wellness page... Well, whether it’s to make myself feel better about the above truths or not, I want to people to know you don’t have to be any of those things to take care of yourself and truly live well (or have a wellness page ) I’m a big supporter of ...women so I especially hope to encourage more girls to take care of themselves and kick life’s butt. If you take anything from this post, make it this... You do not have to be an athlete to train hard, set goals and really push yourself in the gym. You don’t have to be a ‘yogi’ to practice yoga (contrary to the shit all over insta you actually don’t have to be able to stand on your head while doing the splits either.) It goes without saying but I’ll say it anyway, you certainly do not have to be any particular size or shape to be fit and strong. Lastly, GIRLS - you are so much more capable than you know and only YOU are in charge of your own happiness. So for now, I’m keeping the wellness page in the hope that I can encourage even just a few people to live well no matter their size, shape or status. Ps here’s a photo of me with my hot chocolate, taken by a complete stranger (yep I really did that) which is completely irrelevant to my post apart from the fact that I HIGHLY recommend everyone treat themselves to a solo vacay, it’s actually been amazing x
14.01.2022 Once upon a time I would without a doubt work every single public holiday. Now, I can’t remember the last time I did work one. Instead I choose to getaway and explore as much as possible and believe I’m a better trainer when I return for having done so. My clients are not only well trained but I would hope they’re well educated from years of training. They know why we do what we do and most importantly, they’re more than capable to replicate this all on their very own which ...makes me so proud They will do workouts I’ve posted or organise to run together and others will take the opportunity to rest understanding the importance of recovery. Call me crazy, but I will often encourage clients to train elsewhere if possible (I’ll mention some of my local favs in the Instagram page) I honestly believe if I keep what’s in the best interests of my clients at heart, they’ll be back when I am x
13.01.2022 Birthday treat 1min plank 1min run x20 (40min)
13.01.2022 WOULD YOU BELIEVE me if I told you rest is as important as your training and nutrition? Well it is. Ultimately when we train, we’re breaking ourselves down in the hope that we adapt and become fitter + stronger yet this adaptation doesn’t occur unless we rest. Any good coach will tell you this and should tell you this even if it means less cha-ching for them.... If you feel like you’re getting sick, pulling up extra sore after training, experiencing a low mood or lack of energy during the day believe me when I tell you that this is your body kindly telling you to put your robe on and feet up with or without a camomile tea in preparation for an early night
13.01.2022 Tuesday night TEAM Join us in the gym each Tuesday 5:30pm for a solid sweat
13.01.2022 wellness: a state of being in good health, especially as an actively pursued goal. my advice: pursue it every damn day, there is no end point.
13.01.2022 Whether you’re a professional athlete or just training for personal reasons, if what you’re doing isn’t triggering improvement then why are you doing it?
12.01.2022 What are you waiting for?
12.01.2022 Cloudy with a chance of burpees
11.01.2022 I just LOVE the @wellness_with_sarah community that has evolved over the years. Until starting the insta account I had never advertised or even had a business card, in fact I’ve never had a ‘business plan’ or done anything you probably should do when trying to build a client base instead my little business just grew from word of mouth. I’ve had sessions where only two people show up then I’ve had groups of twenty or more, either way I always hope to offer a ripper session with plenty of laughs (like this morning ) so THANK YOU to all of my regulars for the love and thanks to those that follow and engage with me here on the wellness page... maybe see you in the gym soon? x
10.01.2022 YEAH THE BOYSSSS I wasn’t sure if I’d get 10 blokes or none tonight after a single Instagram post a few weeks ago, then this... almost 30 of the best blokes showed up While varied in age + ability, the group shared the same goal - to get off their butt, outside their comfort zone and do something they will be physically and mentally better off for.... The hardest part is getting there after a big day, once you’re there the workout is easy(ish) Just 3 sessions remain so do yourself a favour and join us next Tuesday 6:30pm
10.01.2022 A 6 minute run might seem like nothing but it is at least something. I’m virtually back to back for 12hrs today so I’m lucky to fit in a coffee let alone a workout (and a sneaky insta post) Don’t underestimate the incidental spare few minutes you get on busy days, guaranteed it’s that incidental activity that stacks up over time more so than your scheduled workouts. Unfortunately too many of us disregard it as not enough time so we do nothing at all. Happy day x
10.01.2022 Running tip - find yourself a running buddy that is faster than you @nigelwinters keeping me honest this morning with a short, sharp interval session. Followed by a coffee at my fav @geelongwestsocialclub How good are Sunday’s...
10.01.2022 Oh hey September Join us in the gym Saturday mornings for the early 7-8am small group session or have a sleep in and jump into the 8-9am session. Just $15pp
10.01.2022 Friday night was fun YTG x Lululemon for International Women’s Day. Big thank you to all those involved in the evening... ... @goodfolkyoga @lauriphyland @bree.active @rachmarti_ @amberdawnmodel @thebeachhousegeelong @journal_of_jian @lululemonausnz Big thanks also to the local legends that contributed to the event... @mincfit @colour_and_co @newtownhair @emilyrossfitness @paynetherapies @stancepodiatry @kss_personal_training @emuaustralia @bodyfit_geelongwest @nourishinglife_nutrition @naturalsupplyco @remedydrinks @lucefit_aus @thesanaco Biggest of all thanks though goes to the GIRLS. The most epic, wonderful supportive group of girls joined us on the night and I couldn’t be more thankful for the way you all embraced the event and one another. Yeahhhh the girls I’ll share more photos when they come through x
10.01.2022 Stop wishing - start doing Jervis Bay has been on my wish list for too long, this week it’s my playground and I’m pretty happy about it. Whatever’s on your wish list, be it something to do with travel or your health put a plan in place to see or do it sooner rather than later. I have this motto in life... it’s my secret motto but I’ll let you take it as you’re own... ‘We’re going to die soon anyway.’ ... Yep that’s it, it’s a little grim and uninspiring I know haha buuuut I kinda live by it and think that you should too x
10.01.2022 Easter Sweat 1km warm up + 2min run at 5km race pace / 30sec walk X5... + 1min run at 5km race pace / 15sec walk X5 + 30sec fast / 15sec rest X10 + 1km cool down walk @ryalsormaz @the_finishr
09.01.2022 ...and just like that, it’s the end of the working week. Your weekend should be a time to rest + recharge for the week ahead or fit in that nice long ride or run that you can’t fit in during the week but also and more importantly, a chance to let your hair down guilt free. If you’re go go go all the time you’ll eventually burn out and your performance both at work and during training will decline and it’s common then to even get sick which is your body forcing you to rest. ... So put your feet up and have that glass of red tonight if you need too
09.01.2022 Christmas can be an overwhelming time of year, so with that in mind I thought it was a good opportunity to round up the guys for a Christmas special Blokes Only session. My heart is full
09.01.2022 Let’s be honest, I don’t actually look like this. Yet scrolling through the gram it’s easy to believe that maybe I do In reality, I’ve got a serious amount of make up on, think 40 minutes worth of someone painting my face with foundation + concealer, that’s how much make up I have on. This selfie took me at least 10 minutes to perfect, not even kidding and if you didn’t already guess, I’ve filtered the fuck out of it (paris filter - highly recommend for that airbrushed look) oh yeah and the blow wave goes without saying but hopefully you get my point and you won’t be disappointed when the face that greets you in the gym is not quite so flawless
09.01.2022 Fall in love with Monday’s and Monday’s will love you right back Small group strength + conditioning session in the gym every Monday 5:30pm followed by a 6:15pm sesh - all welcome x
08.01.2022 We’ve all been there
07.01.2022 To run fast, you’ve got to practice running even faster. Warm up as needed, then: 10x 200m efforts with 100m walk recovery between each.... Keep in mind, with speed work it’s very much quality over quantity. No point doing 20 of these if your pace slips so much so that it’s no longer speedy and your form turns to Remember you don’t have to be a ‘runner’ to do a session like this or to want to improve your running, as much as I love to run I wouldn’t consider myself a ‘runner’ either
06.01.2022 Wellness with Sarah is now available to take a workout at your next function although I do only pull out the leotard and bum bag for special people and/or occasions
04.01.2022 Believe it or not but wellness incorporates kindness
04.01.2022 Two weeks intensive wellness program, limited to just five humans, commencing Feb 4th. Wellness goes far beyond our fitness
03.01.2022 The good old days Can’t wait to get back into the gym and lift all the weights but it’s important to remember that for most of us, over the last few months we’ve absolutely lost strength + conditioning. I literally picked up a 10kg db recently and nearly fell over ... Be smart and patient with yourself when returning to the gym. Ideally a structured periodised plan from your coach or trainer will see you back to your old, pre iso buff self in no time but most importantly - injury free.
03.01.2022 Teams of three: 5km relay row *complete 15x squat jumps after each effort **complete 5x burpees every 5min on the min until row is finished Then in pairs: ... 20x walking lunges 20x wall balls 200m run x2 *must run with partner
03.01.2022 feeling gratitude in the simplest of moments makes my heart happy. I’m like a little kid in a big fucking candy shop every time I see the sunrise
02.01.2022 Ever jump out of the shower, catch a glimpse of yourself in the mirror and think - damnnn girl you look gooood only to step on the scales and instantly feel awful because either they’re broken or you’re heavier than you’d hoped? Here’s the thing - no one actually gives a how much you weigh. ... That being said, our weight seems to be the measurement by which we determine our self worth to the point where we may even begin to sabotage our health + happiness in order to hit a ridiculous ‘goal weight’ we’ve made up in our own head. If you’re compromising your health trying to lose ‘that last kilo’ because you think it’ll make you happy I’m telling you that it won’t and I’m telling you this from experience because I’ve been there and done it. When we think about our self worth we should put an emphasis on how well we take care of ourselves, how we treat others and what we give to our relationships. By all means if any of these things are out whack then we need to improve them but the scales. Who’s with me?
02.01.2022 Bring on spring Want to join us? Get in touch via direct message here or on Instagram @wellness_with_sarah or via the website www.wellnesswithsarahmccarthy.com for a complimentary first session.
01.01.2022 Because we can’t come together and smash out a team half marathon like the good old days, I’ve set the challenge for any willing clients to join me this weekend for a virtual half marathon individually! Rules are simple. Throughout Friday, Saturday and Sunday you need to accumulate 21.1km any way you like. As an example, you can break it down with a 5km walk Friday, 8km interval run Saturday then a 5km jog Sunday morning followed by a 3km walk with the dog Sunday afternoon. ...Easy. If you choose to take on the challenge, share your progress on your Instagram story throughout the weekend and tag the wellness page as I’d love to see it, if your account is private just comment here and let me know how you’re going x
01.01.2022 The Christmas tree has arrived
01.01.2022 8 Weeks of Winter Wellness kicked off today. Rather than hibernate and use the cold weather as an excuse we’ll be ramping things up. We’ll be training with a purpose, ensuring our eating is on point based on our individual goals and just generally taking good care of ourselves. If winter is a bad time for you either mentally or physically I’d highly recommend setting yourself a goal and get to working on it. ... Self care is everything.
01.01.2022 What a crew Just two more Tuesday night sessions until Christmas!
