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sarahlizking

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

The scale can only give you a numerical reflection

The scale can only give you a numerical reflection of your relationship with gravity. That's it. It cannot tell you about
Your energy availability
Your training status
Your lean mass vs fat mass
Your relationship with food
Your body image All of these above are factors that influence Hypothalamic Amenorrhea either by causing it, or maintaining it. Although BMI can be helpful to provide a target to work towards when aiming for nutritional rehabilitation in those who may be underweight, it's not the be all and end all. And that's because HA can affect any person in any size body for a variety of reasons. Is it more commonly heard of in those who live in smaller bodies? Yes for sure! But that doesn't mean it exclusively affects those people. Making your brain feel safe is more than just your body weight. It's about creating energy availability through proper fuelling, modified training, and minimising psychological stress. Which sounds simple in theory, but you are a human being. You are not this oversimplified energy equation and most people don't have a switch to just flick off their stress at the end of the day (although wouldn't that be great?!) You are a unique individual and the reasons you got into this situation in the first place are important to understand if you want to get your period back and keep it. So many people put extreme amounts of pressure on themselves that they should have gotten their period back 5 minutes ago, to the point that it becomes a stressor itself. But what if you change your mindset? What if make getting your period back a reflection of:
Understanding how to fuel your body
Balancing out your training
Learning to rest and relax without guilt
Reducing your fear of weight gain
Having sufficient body fat
Improving your relationship with food
Having better body image Nobody has a crystal and can tell you exactly what BMI you need to be, or when your period will return BUT if you work with someone who can teach you the above then your period returning will be a blissful side effect of having a better relationship with yourself overall. Something that BMI or a number on the scale can never give you❤️

Providing support to my clients is part of my job

Providing support to my clients is part of my job as an exercise physiologist and health coach, but it's also important I support and give back to myself. Movement is a huge part of my life, and heading out for a morning walk is one of my favourite ways to start the day. Having shoes that support me every step of the way also keeps my feet happy so I can stay active and pain free. Supportive footwear is a non-negotiable for me, and these @skechersaustralia ArchFit support shoes are the ultimate in comfort and style. They have a dynamic adaptation insole, resilient cushioning and are super lightweight making them the perfect shoes for hitting up my favourite coastal walk. The range is also accredited by the Australian Podiatry Association, so you know your feet will be happy in these shoes. To check out the range head to @skechersaustralia #skechers #skechersARCHFIT

Oftentimes an eating disorder, disordered eating,

Oftentimes an eating disorder, disordered eating, or a strained relationship with food isn't actually about the food itself, but what lies underneath. It's the belief systems, thoughts, feelings, fears and emotions which make eating an emotionally uncomfortable experience because of what it represents to them. Most often times it's a fear of weight gain, but can also be:
Fear of bullying
Fear of not being accepted
Fear of the unknown
Fear of loss of control
Fear of not being seen as the "fit and healthy" one
Fear of failure for not being "disciplined" enough Gaining weight in a world that is fat loss focused can be an incredibly challenging experience. This is true for a person of any weight. We often only associate weight gain positively for someone who may be recovering from anorexia, but it can be an important step for anyone trying to normalise and neutralise their relationship with food. Unhealthy restriction patterns are not something that only affect those of a low bodyweight, and breaking free from those patterns may sometimes lead to an increase in weight which can be an emotionally exhausting and upsetting experience for a person because of the fears embedded alongside societal messaging and body size ideals. Nourishing your body and eating to meet your energy needs for a lot of people isn't the simple equation of "just eat more" It's a process of changing your belief system, unlearning all the BS you thought was true about your worth and your body for a really long time, and figuring out what healthy means for your body and your mind. You don't throw someone who's terrified of water in the deep end and just hope they learn to swim and figure it out. It's the same for someone who's terrified of weight gain. You have to dismantle the fear and ease your way into the shallow end. That's often why a coach, a dietitian, psychologist or a team of health professionals is helpful through this process. They teach you how to eat again and make food, exercise, your body, and weight gain less scary just like an instructor would teach you how to swim and make the water less scary. Recovery is possible, help and support makes it easier❤️

New Podcast: Finding The Right Balance with Food a

New Podcast: Finding The Right Balance with Food and Fitness featuring Nutritionist Kathleen Alleaume from @therightbalance_ Today on the podcast I’m joined by Kathleen, an internationally acclaimed specialist in nutrition and fitness to talk all things healthy living. As a busy working mum, Kathleen knows they importance of moving her body, eating well and taking moments to rest and relax and she imparts her wisdom on how to find your healthy balance with food and fitness without any of the BS fads that float around on the internet. With a good dose of myth busting and helpful advice this episode will help you: 👉 Understand the importance of research 👉 Learn where to get credible advice when it comes to nutrition and fitness information 👉 How to stay fit and eat well when you’re juggling career, personal life and motherhood if you have children 👉 What healthy eating actually means 👉 Mastering the basics of self-care that we so often overlook when it comes to healthy living To listen to the full episode on other or Spotify click the link in my bio❤️

This one may ruffle a few feathers but I think it’s an important message. As someone who has personally been through eating disorder and HA recovery myself I knew it was something I always wanted to help others overcome. But I never assumed that my own experience was going to be what others needed for their recovery. Instead I applied myself to huge amounts of professional development, started working in a hospital environment where I was mentored and began lecturing on exercise, HA, and ED recovery. All of that took years and I’m still constantly ensuring that I always stay up to date with the latest research and treatment options. There is so much power in people sharing their personal experience, and I never want to negate that. It provides hope, insight, and a sense of community. But it is not a replacement for professional advice. You are a unique individual and so are your needs. And when it comes to hormonal health it can be even more complicated. For example, a client presented to me last month with very high proloactin levels and thyroid issues and a missing period believing it was classic HA. I knew something deeper was going on, sent her back to her GP and asked to get an MRI done and a pituitary tumour was picked up. So today I’m applauding everyone who shares their own personal experience and at the same time reminding you there’s a reason you pay for a health professionals expertise. There’s a reason they spend years studying and continually upskilling. They can tell you not just what you need to do, but the why and the science behind it providing context, and education along the way. Comment below and tag some of your favourite health professional accounts that provide valuable services and information👇 They deserve to know how much you appreciate them❤️

Feed me🤤... New podcast is out! Episode 78 is

Feed me🤤... New podcast is out! Episode 78 is all about mental hunger (aka thinking about food all the time), the reasons it happens and what to do about it. Mental hunger is a very common experience in those recovering from restrictive eating or who have been stuck in a deprivation mindset around food. You don’t need to have an eating disorder to experience mental hunger, but it is a much more common experience in people that are in recovery from one. It can be confronting and frustrating to always have food on your mind - but there’s a really valid reason this is happening for you so be sure to check out the episode for all the details. Link to the full episode in my bio👆 P.S. not sure if I look like a snack in this photo or just want to eat one but either way I love it😍 📸 @ambedophotography

Being well fuelled is sexy AF Eating enough isn’t just for hormone health, it’s to help you live, breathe, have stable moods, perform and recover better, and so much more. If you think you might be underfueling yourself this is your wake up call to get guidance and support for what your body needs to thrive. You weren’t born to drink kale smoothies and be a slave to the gym. Fuel your body for a full life❤️

New Podcast: The Ups and Downs of Recovering from

New Podcast: The Ups and Downs of Recovering from Hypothalamic Amenorrhea with @lucyannemcconnell You guys have been asking for more stories of hope, and for the real feels of what the HA recovery process is like. And I've been listening. Although the science is always helpful for providing context about WHAT you need to do to recover, the why, the how, and the daily "what the f*&ks" are so individual. I always say, recovery is mixed bag - you never know what you're gonna get each day. Sometimes it's smooth sailing, you feel absolutely fabulous about yourself, eating is effortless, and your energy is great. Other days it's pretty rough: your body image is in the trash, you feel lethargic all the time, cry over a bowl of ice cream, and just want to throw in the towel. Hearing stories of other women who've been there too and gotten through the process themselves can provide hope, a reminder that you are not alone, and that recovery is possible. Today, a previous client of mine @lucyannemcconnell shares her story on the podcast and discusses: 👉Her passion for sport and fitness from a young age up until now 👉When she realised her healthy lifestyle wasn’t so healthy 👉The first time she heard about hypothalamic amenorrhea 👉What recovery was like the first time around 👉The missing pieces of recovery and why her relapse happened 👉Getting her period back for good and her biggest learnings through that process 👉Having Hypothalamic Amenorrhea and working in the fitness industry 👉Adjusting to a new normal in terms of food, training, and lifestyle to keep her cycle for good Click the link in my bio to listen to the full episode on iTunes of Spotify❤️

Tell me in the comments below👇 I wanna hear wh

Tell me in the comments below👇 I wanna hear what foods you're loving now that you missed out on for years because of diet culture. Food morality is something ingrained in our culture, and unlearning that shit takes time! Yesterday I had the pleasure of eating a croissant with a client during one of our sessions over Zoom (albeit mine was gluten free - thank you @wholegreenbakery) as it was a big fear food of hers. Diet culture had told her that croissants:
❌Were bad
❌Had too much fat
❌Were unhealthy because they didn't contain fibre
❌Could only be consumed if there was compensation before/after
❌Could only be enjoyed on special occasions and not just for the joy of it Walking someone through the process of overcoming a fear food is always a pleasure. I know it's not easy because I've been there myself and sometimes you need another person to discuss the context of food and how it's more for the body than just energy. As my amazing dietitian friend @tcnutrition pointed out on her stories yesterday, food can be something that brings us together socially and a source of joy as well as nourishment. Reframing and unlearning the negative beliefs we attach to food diet culture deems as "bad" is an important step in improving our relationship with food. Exposing yourself to new eating experiences and new foods, alongside talking through the thoughts, fears and worries is essential and getting support through this process will ensure you start to build better beliefs around food that allow you to be more flexible and inclusive with your choices. It takes time, but it's worth it. Let me know in the comments below what foods you've recently rediscovered👇 What did you enjoy about them? And how did you challenge your previously held beliefs? P.S. if you need help working through this process feel free to reach out for coaching support as I'm always here to help❤️

Oh hey👋 Just wanted to let you know there’s

Oh hey👋 Just wanted to let you know there’s a new podcast out☺️ Today’s podcast is follower/listener request where I answer the question “Should you date during recovery from an eating disorder?” I think what I talk about applies to dating in general to be fair because I discuss: 👉Healthy boundaries 👉The problem with seeking validation or trying to fill a void 👉How to effectively communicate your needs 👉Dealing with rejection 👉How to be authentically yourself when dating 👉Owning your worth beyond your appearance 👉Not letting your health and wellbeing take a backseat to pursuing a relationship It’s a short and sweet 20 minute episode that’ll really get you thinking! Click the link in my bio to check it out on iTunes or Spotify❤️

Earth suits are hard and nobody is immune to bad b

Earth suits are hard and nobody is immune to bad body image days But don’t let your mind make you believe you’re anything less than incredible You may not love your body every day, but the more you learn to
✔️Take care of it
✔️Nourish it
✔️Move it from a place of self-care
✔️Feel your feelings and
✔️Feed it positive thoughts The more it will feel like an easier place to exist❤️

New Podcast: The Art and Science of Coaching with

New Podcast: The Art and Science of Coaching with Stan Dutton from Better Coaching Fresh guest episode to wrap your ears around for this epic Friday! Today I'm joined by @stan.dutton from @bettercoaching.co to talk all things coaching: the art, the psychology, the science, the benefits and how to find an amazing coach to work with In this episode Stan and I chat about: 👉 His journey from starting out in the fitness industry to where he is now 👉 What is coaching and how clients benefit from it over and above just getting an exercise or diet plan 👉 What areas of science does coaching pull from? And what is the art to it? 👉 Why a holistic approach is so important when working with clients and what that looks in real life 👉 Getting unstuck if you’re feeling unmotivated or overwhelmed in your health or fitness journey 👉 Anti-diet versus flexible diet approach and why sitting in the messy middle can be a good thing as a coach 👉 How to find a good coach and how to become a better coach if you are one This is an absolutely fantastic episode and I hope you all love it as much as I loved recording it with @stan.dutton Links to the full episode are in my bio ❤️

Someone asked me the other day what the hardest pa

Someone asked me the other day what the hardest part of my job was and it took me a while to think of my answer... Working with women to help them overcome disordered eating or hypothalamic amenorrhea or break free from fad diets or all the other things I do The hardest part of that is not being able to take away the pain The struggle of how hard it can be to grieve the loss of a body and relationship with food that no longer serves you The tears when it all becomes too overwhelming The feelings of “why me” and “this is so unfair” The anxiety of doing something new when you’re head is telling you that it’s “wrong” That’s the hardest part Because as much as I wish I could push fast forward, I can’t The only way out is through It’s taking a blind leap of faith and trusting the process and having someone right there with you through those sticking points But the hardest part of my job is also sometimes the greatest part of my job as well For every break down, there’s a break through An opportunity to explore what’s going on and to really feel all those feelings that may have been suppressed for so long A chance to adopt a new way of thinking And a supportive place to look fear in the face and know you can do this Recovery is yours if you want it And I’m there with you every step of the way❤️ 👉Work with me to recover your period, and improve your relationship with food and exercise @sarahlizking 👉Free Body Confidence eBook by clicking the link in my bio 👉Extra resources available on all things recovery, HA, body image, and food freedom via my podcast Holistic Health Radio (link in bio)

New Podcast: Should You Go "All In" To Recover You

New Podcast: Should You Go "All In" To Recover Your Period From Hypothalamic Amenorrhea Today’s podcast is about a slightly controversial topic that I get asked about ALL the time in terms of recovery from hypothalamic amenorrhea and getting your period back. And that’s whether or not to go “all in”. If you've been wondering yourself if this is the right option for you then listen in. In this episode I discuss: 👉What “all in” really means when it comes to recovering your period 👉What an “all in” recovery plan looks like in terms of food intake (calories, carbs, food frequency), exercise, and rest 👉Reasons why you might choose to go “all in” versus a slower approach to recovering your period 👉Questions to ask yourself to decide what approach to hypothalamic amenorrhea recovery is best for you 👉Where to go for extra help and support to help your recovery process Link to the full episode on iTunes and Spotify in my bio❤️

Let me eat my almond croissant in peace Karen🥐

Let me eat my almond croissant in peace Karen🥐 A reminder that carbs are not the devil despite everything that diet culture tells you They are essential for our function (especially hormone production, brain fuel, energy to live, breathe and exercise) and more than that they taste delicious So please go about your day and enjoy them Love always Sarah #teambread 🍞❤️

The sexiest thing a woman can own is her worth An

The sexiest thing a woman can own is her worth And that cannot be measured by her waist circumference, weight, or the size of her jeans Hi, I'm Sarah, an empowered woman empowering other woman to own how badass and truly powerful they actually are And not for how they look, what they eat, or how much exercise they do, but for who they are Health, size and worth tend to get incredibly tangled in our society with lots of ideals attached to physical appearance And as a result many women I work with often feel “not good enough” The knock on effect of which can be fad dieting, disordered eating, and on and off again attempts at 12 week fitness challenges (with a starvation diet included to go along with your HIIT sessions) You probably think I'm exaggerating, but I'm not Every day I work with women to untangle this messy web so they not only have a better relationship with food and exercise But also so they can reconnect to their worth And become a force to be reckoned with because life becomes bigger than obsessing over food or a missed workout or their weight Because no person of impact or influence has ever been remembered for the size of their arms, or how flat their stomach was, but for how they changed the world. And once you come to truly believe that about yourself, everything changes. And that, my friends, is the most powerful transformation of them all❤️

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