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sarahlizking

❣️Recover your period
👉Improve your relationship w/ food & exercise
🎙Holistic Health Radio
🤸‍♀️Creator @strongerbysarah
👩‍💻Worldwide Online Coaching

Here’s looking at you 32
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It’s my birthday! 🤩🥰🥳
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Another year older, not sure how much wiser but here’s a few things I’ve been reflecting on and thought I’d list out 32 things I’ve learned in my time on this earth:
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1. Salt water can cure almost anything; you’ll never regret a dip in the sea no matter how cold it is.
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2. Never be afraid of hard work. If it means something to you it’s worth it.
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3. Making memories is so much better than collecting things.
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4. Always be kind, you never know what battles someone is going through.
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5. Single doesn’t mean lonely, relationship doesn’t mean happy.
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6. You can’t photoshop personality. Having abs doesn’t trump having a beautiful soul and wicked sense of humour.
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7. Travel more, worry less.
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8. Wherever you are, always be there.
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9. Don’t settle. You know what you deserve.
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10. In saying that, open your heart to the people who you know will take care of it.
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11. If you want to know what someone is afraid of losing, watch what they photograph.
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12. Laughter, especially with your friends, really is the best medicine.
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13. Never go a week without watching the sunrise or the sunset.
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15. If things are a struggle now, they won’t be like that forever. Keep going.
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16. Go to yoga. Breathe. You’ll thank me later.
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17. Pick up a book and put down your phone.
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18. Always appreciate the little things in life.
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19. Never rush a Sunday morning or a really good coffee.
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20. Just be yourself unapologetically.
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21. You don’t need to drink to fit in.
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22. If your friendship can survive building ikea furniture together, or travelling it can survive anything.
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23. Confidence and a smile is the most attractive thing you’ll ever wear.
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24. Happiness is wanting what you already have (thanks @lordlucy)
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25. When you get tired, rest, don’t quit.
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26. You cannot hate your body into a version of it that you love.
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27. Some nights you drink tea, some nights you drink whisky.
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28. Gaining weight doesn’t make you a failure.
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29. Don’t be shy, dance like nobody is watching.
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30. Be curious and non-judgemental.
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31. Watch your step, literally.
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32. The best project you’ll ever work on is yourself❤️

Different shoe size, different eye colour, differe

Different shoe size, different eye colour, different skin tones, different body shapes and sizes. Let's celebrate diversity
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Health is complicated and the factors that influence it are many.
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Taking care of your body with habits that serve to make you feel good mentally and physically are always a good idea, but selling them as a guaranteed way of reshaping your entire image and entire life can be misleading.
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Your genetics make up so much of your individual characteristics including eye colour, hair, skin tone, and can also influence our physical body.
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So today, I invite you to celebrate your uniqueness instead of fighting against it. I know how difficult it is to navigate the unrealistic body expectations of society, but I also want you to know that your worthiness means more than your physical appearance.
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Valuing our self-worth solely on one attribute, such as appearance, is a very narrow minded view of who we are as human beings.
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Remind yourself of all that you are, and start exercising by finding an activity you love, eating to nourish not punish, and engaging in sustainable habits that support your health long term❤️
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👉 Work with my to improve your body image, relationship with food and exercise @sarahlizking
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👉Free Body Confidence eBook when you sign-up to my newsletter (link in bio)
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👉Check out Holistic Health Radio Podcast for episodes on improving body image, healing disordered eating and improving your relationship with exercise. (link in bio)

A very important reminder as you scroll👇 . . It

A very important reminder as you scroll👇
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It's perfectly ok to sit inside your comfort zone sometimes
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To cruise at maintenance
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To reflect
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To regain your mental and physical energy
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Change is tough and tiring
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Especially when you are rewiring your brain, challenging unhelpful beliefs, fears and assumptions, and building new habits that are in line with reaching your goals
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So yes, you're allowed to pause
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As a coach I can intuitively tell when this is necessary and even suggest it to my clients who have been making great progress every 4 to 6 weeks or so
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You don't need to be pushing and striving every day
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Sitting in your comfort zone isn't going backwards
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With athletes we create their training routine with planned deloads and light weeks so that their body and mind can tackle the more difficult weeks when they come and they are the best prepared they can be on game day
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You are no different
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Don't push yourself so hard that you feel entirely exhausted and give up on the whole process
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A big warning sign that you may be somewhere near burnout is normally when one small thing doesn't go to plan, you lose it
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You basically get one metaphorical flat tire, but you feel like slashing the other three and burning the car down while you're at it
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Sound familiar?
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Don't let yourself get there
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Your trajectory is more important than your speed
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Sometimes that means cruising in your comfort zone to regroup for a while and that's ok
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And work with someone who holds that space for you when you need it
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You don't need an aspirational coach shouting at you when you have a tough week
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You are a human being, not a human doing
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So today, if you just need to be, then here's your permission to
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We are in the middle of a global pandemic and we're all a bit tired
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Never underestimate the power of rest and a bit of time to chill in what feels safe and comfortable
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And although it seems counterintuitive
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That self-kindness is usually what helps you take the most authentic next step forwards in your journey❤️

NEW PODCAST: Is your fitness tracker⌚️ helping

NEW PODCAST: Is your fitness tracker⌚️ helping or harming your relationship with exercise?
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New episode of Holistic Health Radio is out now for your listening pleasure and this week I tackle the topic of fitness trackers, discussing the pros and cons to help you figure out if they are a positive or negative addition to your health goals and relationship with exercise.
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Like anything, it's important to discuss nuance and context.
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My belief is that fitness trackers are not inherently bad.
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Like scales they provide information.
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However, our interpretation of that data, the reflection it has on our self-worth, and how we use the technology itself can define whether wearing a wearable is advantageous or not (try saying that sentence 5 times fast).
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In this podcast I discuss 7 key questions to ask yourself that will help you determine whether your fitness tracker is a positive or negative inclusion to your exercise regime.
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There are also tips on how to get help if you DO believe your fitness tracker is ruling your life so you can break free from the numbers game and enjoy movement for how good it feels again.
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To listen to the full episodes on Apple Podcasts or Spotify click the link in my bio🎧
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👉Work with me to recover your period & improve your relationship with food/exercise @sarahlizking
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👉Free Body Confidence eBook when you sign-up to my newsletter (link in bio)
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👉Check out Holistic Health Radio Podcast for extra info on HA recovery and improving your relationship with food & exercise. (link in bio)

Nobody is immune to feeling this way . Even the me

Nobody is immune to feeling this way
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Even the men and women who appear to have their shit together from the outside
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Even they have days like this
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When they tell themselves they should be happy, or proud, or some other positive emotion
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Except they don't
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Today 3 of my clients cried during their sessions
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And I could tell they needed to
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It's my job to be that safe space so they can let that out
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I ask people to do hard things
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To make the changes that aren't sexy
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To bravely go against the thoughts inside their head
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To sit with discomfort
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To see their body changing because they know that's actually what's healthy for them
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But not knowing what to do with the sadness
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The grief
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The uncertainty
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The unknown
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Nobody is immune to these feelings
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Self-acceptance is radical in a world that tells you that you're only "good enough" If you look a certain way
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But here's a little secret: loving and accepting yourself isn't an end goal, it's a daily process
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It's knowing you're having a bad body image day without the need to restrict or over exercise
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It's realising you're stressed but eating dinner anyway because regardless of what's going on, your body still needs food
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And it's having a good cry because some days that's the only way to process how overwhelming everything feels
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Healing your relationship with food and exercise isn't glamorous
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Getting your period back if you've got HA is hard work
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Learning self-kindness in an overly critical world is effortful
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But it's worth it
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Keep going❤️
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👉Work with me to recover your period & improve your relationship with food/exercise @sarahlizking
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👉Free body image e-book when you sign-up to my newsletter (link in bio)
.
👉Check out Holistic Health Radio Podcast for extra info on HA recovery and improving your relationship with food & exercise. (link in bio)

“If the world was blind, how many people would y

“If the world was blind, how many people would you impress?” -Boonaa Mohammed
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I will never judge anyone for wanting to change their body.
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Your goals are your prerogative.
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But what I will say is this:
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Don’t get so invested in your fitness, your diet, or your appearance that you forget about how beautiful your mind is.
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How inviting your presence is.
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How wonderful your passions are.
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How incredible you make other people feel about themselves.
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Because those matter too.
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Your body is your own.
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Take care if it.
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Move it.
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Nourish it.
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Appreciate it.
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But remember that it’s just a vessel for you to live your life in❤️

Not every workout you do has to be hard to be effe

Not every workout you do has to be hard to be effective.
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All movement counts and is beneficial for your body and mind.
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You don’t always have to be working towards a goal either or striving for more each time.
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It’s perfectly ok to just move your body because it feels good.
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And have a bit of fun with it too.
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If traditional straight sets of compound lifts don’t light your heart on fire, find something you do enjoy.
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And don’t underestimate rest.
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Your body doesn’t get stronger based on how much you workout, but how well you recover and adapt.
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Train smarter, not harder❤️

Double tap if you got 99 problems and your period

Double tap if you got 99 problems and your period is definitely one of them
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Firstly, you are NOT alone. Hormone issues affect a lot of people and even though it still feels taboo to talk about, I want to normalise the topic.
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And to help you figure out what’s going on with your body you’ll find loads of helpful resources on my page AND also the final part of the 3-Part PCOS vs. Hypothalamic Amenorrhea Podcast series now up online.
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Episode 67 discusses herbs, supplements and nutrients that can be helpful for each condition as well as just having a healthy period in general.
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And if you missed Part 1 (getting the right diagnosis) and Part 2 (lifestyle, nutrition and exercise recommendations) then you can tune into those as well!
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Be sure to screenshot and tag me if you end up listening and if you know a friend who can benefit from this resource be sure to send it their way as well!
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Link in my bio for Holistic Health Radio Podcast. Happy listening❤️
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👉DM to work with me to recover your period & improve your relationship with food🍕 and exercise🤸‍♀️
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👉Download the FREE Body Confidence For Life eBook💃🕺 through the link in my bio💌

I’ve got a secret to share with you... Are you r

I’ve got a secret to share with you... Are you ready?
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You weren’t born hating your body, but somewhere along the way you started to...
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If you think about it for a second...
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Babies are adored for their squishy rolls and cute chubby faces
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As toddlers we proudly walk with our bellies hanging out like it’s nobody’s business.
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And then something happens
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The comparison kicks in based on "body goals"
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And you no longer feel good enough
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You tell yourself you'll be happy when you reach your goal weight
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Or get those flat abs
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Or fit into that dress
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That happiness and body confidence is on the other side
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You just need to push harder, be stricter, do more
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Except none of this fixes how you feel in the most important place
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Inside
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Body image, body confidence, self-esteem, and self-worth are all inside jobs
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Ignoring them and only focusing on "fixing" the outside doesn't work
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You can have a "body goals" physique and still think you're not good enough
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The thoughts you have about yourself and your worth can either build you up or tear you down
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Feeling truly confident and comfortable in your own skin is something that many of us struggle with on a daily basis.
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And if you are feeling this way please know YOU ARE NOT ALONE!
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Both men and women struggle with this, which is why I'm spending this month diving deep into the topic of body confidence
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So you can take back control and start feeling GREAT about yourself and ALL that you have to offer.
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And to help you get started on your journey I've put together a FREE Body Confidence eBook which you can download through the link in my bio👆
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Inside you'll find:
✅ A jam-packed workbook that takes you through 5 steps to boost your self-esteem and confidence
✅ Thought-provoking exercises to boost your self-worth
✅ Actionable strategies designed to create immediate shifts in how you feel about your body
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So click in my bio to to grab a free copy on me🥰
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What do you struggle with most when it comes to body confidence? Let me know in the comments below👇

Hey you👋 . I just want you to know you don't ne

Hey you👋
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I just want you to know you don't need that juice cleanse
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Or all those weird "detox" supplements
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Or fasted cardio
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Or workout programs hyped up with words like "long lean muscle"
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Or a scale to denote when you're "good enough"
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Don't listen to this B.S.
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You deserve better than that
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And I've got your back, so here's the truth:
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Juice is delicious.
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Drink it if you want to, but it's not magical.
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All you need for natural detoxification is liver, kidneys, and a generally healthy diet.
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If you want to hit good intensities, and/or long duration for your exercise, training fed is probably a better idea.
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In addition to the above, fasted cardio isn't superior for fat loss, that comes down to overall energy balance.
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Long lean muscle is just BS marketing.
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They have a fixed attachment and insertion.
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You can stretch and shorten them through movement, and make them bigger with hypertrophy but physiologically you can’t “lengthen” them.
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And lastly your weight does not define your worth.
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It's just a number.
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Literally a measure of how much the force of gravity has upon you.
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And you were made for so much more❤️

#ChallengeAccepted Thank you to all the strong, em

#ChallengeAccepted Thank you to all the strong, empowering, smart and sassy women I’m surrounded by.
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I wouldn’t be the person I am in life or in business without each and every one of you lifting me up and inspiring me to be the best version of myself. #womensupportingwomen #femaleentrepreneur #womensupportingwomeninbusiness

PSA: carbs are not the problem . But your fear of

PSA: carbs are not the problem
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But your fear of consuming them is legitimate given how much the diet/fitness industry hate on them
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And therein lies the problem.
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Too much "diet" advice is given out without the relevant understanding of how it impacts our body physically and mentally.
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Sure if you cut out an entire food group, you'll lose weight, but the reasoning for this is NOT the carbs themselves, it's the fact that you've created an energy deficit by removing delicious carby foods.
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And so you choose to follow keto, low-carb or heaven forbid that carnivore diet and you start to see results. Instant gratification and you begin to believe all the hype about how magical this way of eating is.
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Except it's not. Sure you CAN follow these patterns of eating and survive, but for most people it's suboptimal.
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Both from an ability to fuel your workouts without hitting a wall, and if you are female it can also increase your risk of hypothalamic amenorrhea (if you want the low down listen to episode 66 of Holistic Health Radio where I go through why this is the case).
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Also I've rarely met a person who wants to go their ENTIRE life without eating bread, pasta, potatoes or other yummy carbs.
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These foods are not only delicious, they are full of fibre for gut health and also contain an array of micronutrients that give our bodies an extra dose of goodness. And too many people are terrified of eating them because of the fear of weight gain.
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No single food will make you gain weight.
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No single food will make you lose weight.
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This war needs to stop, and the only way that will happen is with proper nutrition education and sound advice from professionals who know that a quick fix or cutting out foods unnecessarily is never the answer.
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Fuel your body well for life, move it to feel good, and tell keto Karen she can f*&k right off.
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Forever #teambread

Heels off and ready for the weekend. Who’s with

Heels off and ready for the weekend. Who’s with me?
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So if you’ve been following my stories you’ll see that I’ve said adios to Sydney👋 for a little mini break and boy did I need it!
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2020 has been a roller coaster🎢 of a year and I’ve been riding the highs and lows, but felt like I haven’t been able to catch my breath!
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Building a biz👩‍💻 is tough and exhilarating and incredibly rewarding all rolled into one.
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And in order to keep helping all my amazing clients and growing this community I need to make sure I look after myself and practice what I preach🙌.
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Even though I can’t be in Europe this year😔 like I had originally planned, I’ve taken a week and I’m heading to Byron Bay.
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I for one know you can’t give from an empty cup, so I’m going to fill mine up with sunrises, scenic walks, fresh ocean air, all of the coffee, delicious food and fun times with friends.
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👉I’d love to know what you’re doing to recharge your batteries👇
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Let me know in the comments below and have a fab weekend❤️

I'm going to be completely honest with you here...

I'm going to be completely honest with you here...
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It's really hard to be the one that goes against the grain.
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To take a deep breath when your head is swirling with negative commentary about your appearance.
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To listen to diet talk and be steadfast in the knowledge that following the trend is no longer in your best interests.
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To feel exhausted by the whole process of working towards being a version of yourself that is healthy on the inside
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It's really tough. Anyone that says otherwise is sugar coating the process.
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It won't feel like this every day, but there will definitely be days you battle and want to give up.
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But that's when pushing through matters the most.
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Having better body image doesn't happen overnight and oftentimes it takes our mind twice as long to catch up.
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So here is my advice:
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Pause.
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Breathe.
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Cry if you must.
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But keep going.
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You didn't come this far to come this far.
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Sometimes progress looks like surrendering to your feelings.
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Recognising a bad day for what it is without judging it.
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Then doing a bit of self-care and picking yourself up again tomorrow.
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Nourishing your mind and body in a respectful way takes more effort than any fad diet ever will.
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But it's worth it.
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Never stop looking after yourself❤️

I'm not your average health and fitness profession

I'm not your average health and fitness professional
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I don't work in a gym.
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I don't drink kale smoothies.
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My body is not a billboard for my services.
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Although all of the above are assumptions and you can't paint everyone with the same brush, it's still common to see health and fitness sold as being a certain diet, workout or aesthetic.
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But I'm not your average health and fitness professional.
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I stand for something different.
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I want you to come to my page and feel empowered and educated.
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I want you to walk away from a health coaching session with a million light bulb moments and clarity around what's best for you and your body when it comes to fitness and nutrition.
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I want you to be able to scrutinise health advice online because I help you see what red flags look like.
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I want you to know that your body is your own, and you have every right to change it, but I will always tell you that you are enough just as you are and that body image is an inside job.
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I want you to know this is a safe space where you won't feel ridiculed for being curious or having an opinion when it comes to topics that I post.
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But most of all I want you to be the best version of yourself that you can be both inside and out.
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Not the skinniest, the most tanned, toned, or booty lifted version like diet culture sells you.
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But the most vibrant, authentic, energetic, happy, and healthy version of you.
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I'm not here to be average and neither are you.
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I'm here to elevate the industry and help you in your own health journey along the way.
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Who’s with me?
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📸 @ambedophotography
Wearing @mbm_naturallydaring

New podcast episode out🥳 and it's all about nut

New podcast episode out🥳 and it's all about nutrition, exercise and lifestyle recommendations for PCOS vs Hypothalamic Amenorrhea
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So many of you are messaging me saying you're getting so much out of these episodes, which I love to hear!
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Alongside that I've gotten a huge influx of coaching enquiries so bear with me while I get back to each and every one of you (I'm now taking on clients for August, so send me a DM quick smart to get in!)
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🎧Today's episode is a follow on from last week where I explain why diagnosis matters so much when it comes to treatment.
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👆As you can see from the summary above, the nutrition and exercise recommendations for PCOS vs HA are kind of opposite to each other.
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🤬So you can imagine the frustration people face when they believe they have been doing the "right" thing by exercising MORE and being more conscious with food choice thinking they have PCOS when in actual fact they need to be doing the opposite as HA is really the underlying problem.
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✔️Feel free to SAVE THIS POST as it's super helpful to refer back to, but remember these slides and the podcast are for information purposes ONLY.
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🙏If you think you are struggling with one of the above health conditions please seek individualised help and support from a qualified health professional.
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Let me know in the comments below how you're nourishing and moving your body to support your hormones⬇️
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👉 Work with me to balance your hormones, recover your period & improve your relationship with food/exercise. To apply, send me a DM @sarahlizking or hit the link in my bio.
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👉Free body image e-book when you sign-up to my newsletter (link in bio)
.
👉Check out Holistic Health Radio Podcast episode 65 for extra info on PCOS management and HA recovery (link in bio)

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