strongbysarah hashtag performance

DM me SHREDDED to get strong with me #strongbysarah #strengthtrainingforwomenbywomen #sevenweekstoshredded #girlswhobench #girlswhobenchmorethanthebar #girlswhobenchmorethantheplate

#onthisday Sprint with me at the gym or at home with SEVEN WEEKS TO SHREDDED with me 🔗 in b!0 #strongbysarah #bodybuildingwomen #cuttingszn #strengthtrainingforwomenbywomen #sevenweekstoshredded #sprintingforfatloss #fatlossforwomen #bodyrecomp #bodyrecomposition #bodyrecompositioning #reversediet #reversedieting #highproteindiet

This is the hill I will die on 😅 REPEAT AFTER ME: Abs are muscles. Abs are muscles so I should train them like other muscles. Abs are muscles. Some people won’t hold as much fat in their stomachs are others, meaning their abs might be more visible all the time (regardless of training). But news flash - this isn’t true for everyone! And if you’re not everyone, weighted ab workouts will change your life. They allow us to build and sculpt the muscles like ANY other body part, making them more visible through healthy layers of body fat. Having a “flat stomach” 24/7 DOES require super low calories. That is number 1) not sustainable number 2) a pointless battle. The good news? Having a six pack does not! YOU DONT HAVE TO STARVE YOURSELF TO HAVE DEFINED ABS MUSCLES! You just need to build them like any other muscle group! My program is proof… Will having a lower body fat % make them more visible? Yes. But I’ve been able to maintain my defined, six pack even with 16%-20% body fat by building UP the muscles. If you want 3D ab muscles, you need to BUILD THEM! My most successful clients eat in maintenance because in Six Pack 2.0 we: ⭐️implement progressive overload and track our weights used and reps completed ⭐️grow the muscle so they can be visible even though HEALTHY body fat %’s ⭐️ensure spinal flexion for most movements That’s why my program is 3 months long. Muscle growth and fat loss take time, but they are POSSIBLE! DM me SIXPACK to finally see REAL RESULTS while actually eating 🤩 #strongbysarah #sixpackabs #sixpack #strengthtrainingforwomenbywomen #weightedabsworkout #weightedabs

Sprint with me at the gym or at home with SEVEN WEEKS TO SHREDDED with me 🔗 in b!0 #strongbysarah #bodybuildingwomen #cuttingszn #strengthtrainingforwomenbywomen #sevenweekstoshredded #sprintingforfatloss #fatlossforwomen #bodyrecomp #bodyrecomposition #bodyrecompositioning #reversediet #reversedieting #highproteindiet

35lb weighted pull ups make me feel like superwoman… unfortunately my hands have other plans 🤦🏼‍♀️ Liquid chalk really helps with grip but doesn’t prevent ripping or calluses… DM me SHREDDED to join my best selling strength training + sprinting program at home or at the gym and get stronger than you ever imagined 💪🏻 #strongbysarah #bodybuildingwomen #girlswhodopullups #weightedpullups

When you drink alcohol, your body prioritizes metabolizing it over burning carbohydrates and fats. This means that as long as alcohol is in your system, fat-burning (and to some extent carb-burning) is put on hold so your body can rid itself of poison. This can interfere with weight loss or body composition goals because the calories from alcohol are burned first, leaving the calories from fat and carbs to be stored rather than used for energy. How is this possible? Well, the calories from carbohydrates and fats that you consume are more likely to be stored rather than burned when you’re drinking. Specifically: Fat: Instead of being used for energy, dietary fat is more likely to be stored in fat cells when alcohol is present in the system. This can hinder fat loss efforts, as your body won’t burn fat as long as alcohol is still being metabolized. Carbohydrates: Similarly, carbohydrates that aren’t immediately needed for energy may be stored as glycogen or converted into fat if glycogen stores are full. If your body isn’t changing but you’re drinking every day - NEWS FLASH - it’s definitely a contributing factor whether you want to admit it or not. Outside of aesthetics, alcohol also negatively impacts your brain, your sleep, your hormones and your mood. At the end of the day, you’re doing yourself a disservice by consuming alcohol regularly. Medical study after medical study cites that there is no safe dose and that it causes 7 kinds of preventable cancer. #strongbysarah #bodybuildingwomen #strengthtrainingforwomenbywomen #alcohol #alcoholfreelifestyle

Rep Ranges and Why They Matter: Power: 1-3 Strength: 4-7 Hypertrophy: 8-12 *there isn’t a specific rep number where your body says “oh this is power” but different reps create different muscle stimulus. The fewer reps completed, the more rest needed. 2 reps are NOT EASY. If you never train fewer reps, you will never understand true mechanic failure. You should work on finding failure or near failure in EVERY REP RANGE! Hypertrophy reps are important for type I muscle fibers (slow twitch). Power/strength reps are important for type II (fast twitch). If you want a balanced, impactful performance and physique, you want to experiment and build both! We don’t need to reach actual literal failure every workout - this can lead to burnout or injury - but we should be VERY close to it most of the time. Why? This ensures we’re actually providing enough stimulus to actually cause the muscle to breakdown and grow back stronger (with enough protein and recovery). 12 reps don’t “tone”. 12 reps create a hypertrophy response which can help with muscle size. But if those 12 reps aren’t hard, you won’t grow. Being toned means having visible muscle through a certain layer of body fat. Everyone’s “perfect” proportion of muscle to fat will be different since all bodies are different and everyone has different aesthetic goals. ANYONE can create a toned aka defined physique with the right training program, nutrition and general health a management. Stop limiting yourself to 12+ reps. Start having fun in the gym AGAIN! Start to understand how strong you truly are. My body changed the most when I let go of specific rep numbers and started working in ranges - for example instead of aiming for 6, I am for between 5-7. That way, I know if I get to 8, I don’t just stop - I PUSH! I KEEP GOING! And if I can get to 8+ reps, that means I picked up too light of a weight. If you’re aiming for 8 reps, you should be almost failing at rep 6. DM me SHREDDED to join my sprinting and strength training program to learn how it’s done 🏋🏼‍♀️ #onthisday #strongbysarah #strengthtrainingforwomenbywomen #upperbodyworkoutforwomen #musclegrowthforwomen #girlswhobench #girlswhobenchmorethanthebar #girlswhobenchmorethantheplate

Intestinal methanogen overgrowth (IMO) is a condition where there is an excess of methane-producing bacteria in the gut. Methane is a gas produced by these bacteria, called methanogens, which are a type of archaea. Symptoms: Bloating, Constipation, Abdominal pain, Heartburn, Gas, Nausea, Fatigue, Joint or muscle pain, and Skin conditions. How to diagnose: Breath testing is used to measure the amount of methane exhaled after fasting. A combination of symptoms and elevated methane levels in the breath indicate IMO. Comparison to small intestinal bacterial overgrowth (SIBO) IMO affects both the small intestine and the colon, while SIBO is limited to the small intestine. IMO is associated with constipation, while SIBO is associated with diarrhea. #strongbysarah #sibo #imo #parasites #digestivehealth

Learn how to eat properly to reach your goals with my CALORIE CALCULATOR + MACRO SCHEDULE 🔗 in b!0 #strongbysarah #bodybuildingwomen #cuttingszn #strengthtrainingforwomenbywomen #sevenweekstoshredded #sprintingforfatloss #fatlossforwomen #bodyrecomp #bodyrecomposition #bodyrecompositioning #reversediet #reversedieting #highproteindiet

Your reverse hyper how-to guide 👇🏻 
1. Adjust the machine so your hips rest on the edge of the pad and your legs hang freely. Start with light weight. 
2. Lie face down, hips on the pad, with your legs hanging off. Ensure comfort, keeping your torso flat and legs slightly bent. 
3. Position your feet in the footpads, with legs extended and knees slightly bent (don’t lock them out). 
4. Tighten your core to stabilize your torso and maintain a neutral spine throughout the movement. 
5. Grab the handles or side bars for balance and stability. 
6. Lift your legs by contracting your glutes and hamstrings, driving through your hips—not your lower back. 
7. Raise your legs until they’re parallel to the floor (or slightly higher). Don’t over-extend your lower back. 
8. Pause at the top, squeezing your glutes and hamstrings to maximize activation. 
9. Lower your legs in a controlled motion, resisting gravity to maintain tension on your muscles. 
10. Perform the desired reps (8-12) with good form, focusing on control and muscle engagement. Tips: -Keep your back neutral, avoiding excessive arching. -Don’t rush; control both the lift and descent. -Start light and progress gradually with weight. DM me SHREDDED to train with me 💪🏻 #strongbysarah #musclegrowthforwomen #glutesworkout #reversehyper

Feeling sassy but it’s true #strongbysarah #foodcravings

Save for later #strongbysarah #fitnessjourney

Let’s set the record straight 👇🏻 Sprinting is: 100% max effort, as close to your VO2 max as possible! You CANNOT sprint every day. You cannot recover that quickly if you’re truly working as hard as possible. If you are not giving 100%, it is NOT A SPRINT. There is no “sprint speed”. Whatever your 100% is is YOUR sprint speed! Why does this matter? Because sprints are superior at preserving and creating muscle mass than other forms of training! Example sprint workout: 10-20 seconds work 60-90 seconds rest Repeat 5-10 times, 2x per week Your heart rate needs to come back down during the rest period. If you feel like you don’t need 90 seconds, you’re probably not working hard enough during the sprint. If you’re not comfortable on a treadmill, you can sprint: 🔗outside on a road or track 🔗on a bike 🔗on a rower 🔗inside with a long band around your waist secured on a heavy piece of furniture Sprinting is not one sizes fits all but it does benefit EVERYONE! As we age, sprinting helps us improve our bone density, increase muscle mass, maintain a high level of cardio health and improve our coordination and balance, all while taking less time than traditional aerobic cardio or incline walking. DM me SHREDDED to join my best selling strength training + sprinting program at home or at the gym and get stronger than you ever imagined 💪🏻 #strongbysarah #strengthtrainingforwomenbywomen #sevenweekstoshredded #sprintingforfatloss #fatlossforwomen #sprintingworkout

Thanks for the support 💗 The struggle continues but we will get through #strongbysarah #parasites #sibo #imo #digestivehealth #healthjourney

DM me SHREDDED to start my best selling program #strongbysarah #strengthtrainingforwomenbywomen #sevenweekstoshredded #sprintingforfatloss #fatlossforwomen #bodyrecomp #bodyrecomposition

Safety first but no excuses… do it (ANYWHERE) anyway #strongbysarah

Proud of her and all my clients for the hardwork they do every day #greenscreen #strongbysarah #fitnesscoach #beforeandafter #oneononecoaching

Where to start… Your body needs protein, carbs and fats to function properly. At minimum, organs and joints need fats, your brain needs carbs and your muscles and immune system need protein. Never resting doesn’t allow muscle to grow properly. Lifting all body parts every day not only means you’re never growing bigger muscles, it means you’re never lifting heavy enough. If you can do back day 2 days in a row, that tells me you’re getting nowhere near failure. You’re selling yourself short. You can’t sprint every day either. If you’re truly sprinting like you’re on fire, you shouldn’t be able to do it multiple days in a row. Muscle protein synthesis and fat oxidation/lipolysis are separate systems in the body. You don’t need to periodize them. Both can and will happen simultaneously if you’re eating, resting and training appropriately. The quality (not price, but ingredients) of your food matters. Carbs have fiber. Fiber can be problematic for some people. But if you’re filling yourself with processed carb, swap to single ingredient foods first before you start eliminating entire food groups. If you’ve been chronically dieting your whole life, it might seem like you gain weight eating more than 1200 calories. But what’s really happening if your body is 1) super inflamed 2) holding water 3) you haven’t popped 4) your body is being a human and sometimes scale fluctuations happen. Stop with the starvation and reverse diet so you can actually be happy and reach your goals. Essential fat in women is 12%. That means you need at least 12% body fat to maintain proper hormone and organ function. My clients consistently have visible abs by growing the muscle in their core like any other body part. Then it becomes visible at healthy, sustainable levels (like 15-20% body fat). Cardio has many benefits. But chasing sweat because you think it means you’re burning fat isn’t based on science. Studies show 1-3 hours of a cardio a week is sufficient to maintain heart health. You can use it to supplement a diet or cut so your food can stay higher, but otherwise cardio should be kept as minimal as possible because your body will adjust to the output (meaning you’ll have to do more in the future for the same result). If you’re naturally thin, untrained or elderly, 2lb weights are an excellent place to start. But no one became toned or lean by not challenging their muscles over time. There is a place for Pilates and barre type training if you enjoy those exercises formats. But nothing will compare to lifting weights that challenge you (for your muscle definition, your bones, your brain and your glucose levels). If you want your body to change, you cannot fear lifting heavier. If you’re worried about injuries, work with an in person trainer or hire a coach you can send videos to. Medical studies show that when completed in appropriate doses (1-3 times per week), sprinting and HIIT vastly improve body composition (fat free mass, muscle mass, bodyweight) and VO2max (aerobic capacity). If you cannot run sprint, you can bike, rower or swim. Studies show functional movements (instead of running) offer just as many benefits without as much stress on joints. CONTINUED IN CAPTION #strongbysarah #healthjourney #fatlossforwomen #musclegrowthforwomen #bodyrecomp

Todays PSA #strongbysarah #foodcravings #disciplineisfreedom #discipline #motivation #fitnessjourney

Stay grateful friends #strongbysarah #gratefuleveryday #healthjourney #parasites #sibo #digestivehealth

— Meal One 2 eggs 1 cup liquid egg whites Avocado oil spray 1/2 cup oats Medjool dates Meal Two 8 oz (2) turkey burgers 1 serving of quinoa Cento Italian seasoning Avocado oil spray Meal Three 6 oz sockeye salmon 5.3 oz russet potato 1 cup asparagus Snack 0.84 cup Fage Yogurt 2 cups Strawberries 1 Chomps Jerky Dessert 1/4 cup oats 3 tbsp PB FIT 1/4 Hu Kitchen Salty Chocolate Macros: 187g Protein 158 Carbs 64 Fat 1,922 calories If you actually want this year to be different than the last, stop with the drama and start executing. No more questioning the plan - just do it. No more questioning yourself - you can do it. Buy real, actual food. If you don’t bring home packaged crap, you can’t binge on it. Start treating your body with respect. Give it nutrient dense foods. You won’t believe how much better you feel! Discipline will give you the life you want. Start doing; start believing. *This calorie total is random. The macro split is quite popular, and this breakdown works well if you’re looking to lose fat and are only moderately active. If you are more active, increase carbs to 200ish. #strongbysarah #strengthtrainingforwomenbywomen #bodybuildingwomen #highproteinmeals #highproteinrecipes