Which Program Is Right For Me?

Find the Perfect Fit

For Those Who Don't Know How to Start

If you've never lifted weights before or tracked calories, you're going to want to start here. With exclusive how-to videos, easy to follow workouts and pre-planned programs, you will be able to start getting strong confidently with only 30 minutes 3-4x per week. Begin to understand how nutrition fuels training!

Options

Six Pack 2.0

Sculpt a strong, defined six pack with this 12 week ab focussed program.

Express Strength

Maintain your muscle with workouts which take just 30 minutes each.

High Protein Meal Planner

Take the drama out of meal prep with high protein recipes you can easily customize.

For Those Who Want More

If you're ready to take your strength and physique to the next level, it's time to follow a more advanced program that delivers substantial results FAST. Maximize your time with a more intense training split and a self-guided macro schedule customized to your goals.

Options

Seven Weeks To Shredded

Build lean muscle and shed body fat in my signature strength training + sprinting program.

Running x Strength

Grow lean muscle and improve your speed in this strength training and race prep program.

Abs, Arms + Ass

Lean out with this aesthetic-focused gym program with weighted abs + sprinting.

Calorie Calculator + Macro Schedule

Learn how to balance macros + calories and create a plan to reach your fitness goals.

For Those Struggling to See Results

If you're not quite ready for a fully custom workout and nutrition program, but you need more support or have a lot of questions, these options are for you. While these are not a substitutes for 1:1 coaching, they are more hands-on than my other offers. Macro Coaching is a 100% done for you analysis + plan you can easily follow!

Options

Macro Coaching

Custom macro analysis to help you learn to eat your favorite foods and still reach your goals.

For a Custom Experience

The most transformative of all my offers. If you're looking for a true partner on this journey, someone to create a custom program tailored to your life and your preferences, someone to help analyze your progress, address your weaknesses and celebrate your wins, 1:1 coaching is for you. You will be fully supported to reach your goals as you become your most incredible self.

Option

1:1 Coaching

Your completely custom workout and macro program, consultations and more.

Zoom Consultation

Book a timeslot to discuss macros, workouts or any other health goals.

Michelle, Seven Weeks to Shredded

"If you’re thinking about it and debating on buying a program, don’t think about it just buy it! It’s worth it. It was to best thing I could have ever done. I didn’t expect the result that I was gonna get and I was pleasantly surprised. Thanks to Sarah!"

Send to a friend who is afraid of carbs #strongbysarah

Creatine monohydrate is the single most studied supplement ever. It has a variety of amazing benefits for your body and your brain.

The facts:

It increases energy production to your muscles.

It improves focus.

It is NOT A STEROID.

It draws water into your muscles, not gut.

It is not a stimulant, it does not have caffeine in it.

Your body naturally creates about 1-2 g of creatine EVERY DAY.

For context, most supplements are 5g.

It is also is naturally occurring in animal products (but creatine itself is vegan):

1.4-2.3 grams/lb: Beef, pork, tuna, salmon, and cod
3-4.5 grams/lb: Herring

BENEFITS:

🔗Increased Muscle Energy: When you work out, your muscles need energy to push through those tough reps and sets. Creatine helps by providing a quick and powerful source of energy called ATP. This means you can lift heavier weights, do more reps, and train harder overall.

🔗Improved Muscle Recovery: After intense workouts, your muscles might feel tired and sore. Creatine helps reduce this muscle damage and inflammation, allowing you to recover faster between sessions. This means you can make progress without feeling too worn out.

Reminders:

🔗ALWAYS ASK YOUR DOCTOR before starting a supplement regimen!

🔗Follow proper dosing

🔗Don’t expect it to do the heavy lifting for you - literally! You still have to show up and work hard.

Comment VITAMINS to shop my favorite supplements 🥳

Sprinting can take a few different forms, but the goal is be the same: get as close to your VO2 max as possible, meaning you’re doing the absolute hardest possible work.

No holding back. Running, biking, rowing like you’re on fire. That’s a sprint. Anything less will not have the same metabolic effect.

So why is sprinting superior to all other forms of cardio?

When compared to incline walking on a treadmill and cycling, sprinting has no negative impact on strength and hypertrophy development (since it stimulates growth hormone).

Not only was short duration, high intensity cardio better for strength and hypertrophy, it was also superior for fat loss.

If you can’t run sprint, don’t worry -

Cycling is significantly better for achieving hypertrophy [versus incline walking on a treadmill] when combined with resistance training compared to incline treadmill walking.

If you’re injured or cannot run or bike, you can experiment with:

Ski erg sprints
Sled push sprints
Rowing sprints
Ball slam sprints
Swimming sprints

Essentially, don’t make excuses or let fear stop you from reaching your full potential 💪🏻

Send to a friend whose afraid of carbs #strongbysarah #womenshealthcoach

Reverse dieting explained ⬇️

I will use a fake client as an example:

Abby is lifting weights 2-3 times per week. She doesn’t really track her workouts and they are random. She does 1-2 hours of cardio, too. Her steps are inconsistent. She barely eats… Thinking it will make her smaller. Let’s say Abby requires about 1800 calories a day to fuel everything she does, but she’s only eating 1500.

Abby starts working with me. She has a strategic workout program where she is implementing progressive overload, repeating movement patterns and lifting to failure. She is sprinting with her cardio. She is consistent with her steps. Her calorie needs are now 2000. Every 1-2 weeks, I slowly raise her calories to match this.

As she grows more muscle, calorie needs keep increasing. But while she’s reversing, she’s technically in a deficit to start, so she loses fat at the same time, since she’s so much more active (and intentional with her movement).

Does that make sense?

We MUST reverse while following a program, and this usually means increasing or intensifying activity (but not for everyone).

At a certain point, calories eaten will match calorie need and fat loss will stop. Moving forward, fat loss can happen, but it will require a more dedicated fat loss phase for some.

This is where muscle building can become the primary focus or where others choose to stay in maintenance (or a slower body recomp).

It’s not always a one size fits all, but that’s the idea!

Comment REVERSE to see for yourself 💪🏻

The explanation:

Self-efficacy (belief in your own capability) determines whether you start a habit and, crucially, whether you continue after setbacks. Small early wins build this belief; without it, one missed workout or bad meal feels like proof you “can’t do this,” and people quit.

Sustainability matters because extreme approaches (crash diets, brutal workout plans) work short-term but get abandoned—often with rebound effects. Since health benefits come from years of consistency, a moderate habit you’ll actually keep beats an “optimal” one you’ll quit in three weeks.

Reducing decision fatigue is critical because willpower and decision-making capacity are finite resources that deplete throughout the day. If every meal or workout requires a fresh decision (“what should I eat,” “should I exercise today”), that decision eventually loses to convenience or exhaustion. Building routines, defaults, and simple rules (e.g., same breakfast most days, a fixed workout schedule) removes the behavior from the realm of willpower entirely—making it automatic rather than something you have to fight for daily. This is often what separates people who sustain change for years from those who white-knuckle it for a month.

Micronutrient diversity matters because no single food supplies the full range of vitamins, minerals, and phytonutrients needed for immunity, bone health, cognition, and cellular repair. Deficiencies often build silently over years before surfacing as fatigue or disease. Eating varied whole foods hedges against these gaps in a way a narrow, repetitive diet cannot.

Together: durable habits, not perfect ones, are what compound into real long-term health—and self-efficacy, sustainability, and low decision fatigue are what make a habit durable in the first place.

Follow for more 🔥

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Which Program Is Right For Me?

For Those Who Don't Know How to Start

Six Pack 2.0

Sculpt a strong, defined six pack with this 12 week ab focussed program.

Express Strength

Maintain your muscle with workouts which take just 30 minutes each.

High Protein Meal Planner

Take the drama out of meal prep with high protein recipes you can easily customize.

For Those Who Want More

Seven Weeks To Shredded

Build lean muscle and shed body fat in my signature strength training + sprinting program.

Running x Strength

Grow lean muscle and improve your speed in this strength training and race prep program.

Abs, Arms + Ass

Lean out with this aesthetic-focused gym program with weighted abs + sprinting.

Calorie Calculator + Macro Schedule

Learn how to balance macros + calories and create a plan to reach your fitness goals.

For Those Struggling to See Results

Macro Coaching

Custom macro analysis to help you learn to eat your favorite foods and still reach your goals.

For a Custom Experience

1:1 Coaching

Your completely custom workout and macro program, consultations and more.

Zoom Consultation

Book a timeslot to discuss macros, workouts or any other health goals.

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