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sarahlizking

🤸‍♀️ Trainer | Coach | Speaker
🎧 Holistic Health Radio Podcast
🚫 No BS approach to health & fitness
🤓 Science, not trends
💯 % Fad-free
🌱 Happy Way

The secret of your future is hidden in your daily

The secret of your future is hidden in your daily routine.
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This mornings sunrise swim, coffee and brunch was absolute bliss and a stark reminder that I have let some of my routines slip a little bit lately.
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Working for myself means that sometimes my healthy habits go out the window. Even with the best of intentions and trying to set a good example, my work requires me to be agile.
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Change plans quickly, accomodate for disruptions, and work on the weekends.
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But it’s no excuse.
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With a little bit of planning you can prioritise the things that are important to you.
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If you’ve let a few things slip such as exercise, meal prep, or morning routines here are a few things you can do to get back on track:
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1️⃣ Get your diary out for the week and pencil in your non-negotiables like work, travel time, family time etc.
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2️⃣ Look at the available time you have left and choose 2-3 important things to pencil in throughout the week.
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3️⃣ Link the new habit or activity to an existing one. For example, “After I take off my work shoes, I will immediately change into my workout clothes.”
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The biggest mistake people make when trying to get back on track is overloading themselves. You need to leave some white space in your diary. Start small and you can always add in more next week.
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This week I’m focusing on another midweek sunrise swim (maybe even a few laps in the Bronte pool), and 5 minutes of journalling with my morning coffee before diving into work.
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What daily routines set you up for success the most?

It's not a diet, it's a LiFeStYLe🙄 . Could be t

It's not a diet, it's a LiFeStYLe🙄
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Could be true🤷‍♀️
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Could also be completely false🙅‍♀️
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It's important to be aware of diets dressed up as wellness, because the industry that built itself on selling you products you don't need for issues it makes you believe you have has gotten kind of cluey.
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They know people are wising up and educating themselves about the do's and don'ts of healthy living, yet it's still not easy to see through this, and saying that someone is just gullible also isn’t fair.
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I myself fell down the rabbit hole of:
▪️Clean Eating
▪️Believing fruit and sugar were worse for me than hard drugs
▪️Eating meat and nuts for breakfast because #ThatPaleoLife
▪️Taking a million weird supplements because my gut issues were so awful
▪️Avoiding anything out of a packet because of the "nasty chemicals"
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I get it.
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I've been there.
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When you feel absolutely awful (mentally or physically) - you will do just about anything to feel better.
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And the "wellbeing" industry can be a godsend or an absolute dumpster fire depending on where you go, what you do, or which products you buy.
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However, the best ways to improve your wellbeing have almost nothing to do with something that comes out of a bottle, or a powdered tea that gives you the shits💩
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It comes back to basics: regular daily movement, quality nutrition, social connection, stress management, sleep, sunlight, fresh air, work satisfaction, and pursuing things in line with your values.
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Which doesn't mean you need to obsess over each either.
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It's about slow and steady changes.
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The 1% differences.
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And the knowledge you are choosing something based on quality information and self-care, not fear-mongering marketing, pseudoscience and misleading transformation photos.
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My greatest driving force with this page (and with every client I work with) is to help you make empowered informed choices.
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Because knowledge is power and smart choices are sexy.
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And with that, you can wave goodbye to sneaky fads and trends👋 and welcome in a healthy lifestyle that lasts a lifetime❤️

Carrot, Walnut & Date Cake | High Protein - Gluten

Carrot, Walnut & Date Cake | High Protein - Gluten Free - Dairy Free
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Cake for breakfast is totally acceptable in my books. Especially this one! It’s super tasty and keeps me going most of the morning (along with a coffee of course)
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I used vegan vanilla @happywayau plus almond meal and grated carrot for the base, then added cinnamon, chopped walnuts and dates🤤
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Can confirm it’s totally delicious!
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Save this post and be sure to tag me in your creations🥰
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Ingredients (serves 1)
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1 scoop (30g) vanilla vegan @happywayau protein
1 tbsp almond meal or GF oats
1 small carrot, peeled & grated
1/2 tsp baking powder
1/2 tsp cinnamon
1/8 tsp nutmeg & allspice
1 egg OR 1 tbsp flax meal mixed w/ water
30 - 40ml almond milk
3 large walnut halves, roughly chopped
1 date finely chopped
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To serve: coconut or Greek yoghurt, chopped dates, extra walnuts, pumpkin seeds + drizzle of honey
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Method
1️⃣ Preheat oven to 180 degrees celcius and grease/line a ceramic dish with coconut oil or baking paper.
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2️⃣ Place all dry ingredients in a bowl and mix to combine.
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3️⃣ Add the egg and almond milk and stir until smooth. Add more almond milk if too dry.
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4️⃣ Stir through the dates and walnuts.
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5️⃣ Bake in preheated oven for 20 minutes. Allow to cool before decorating with your favourite toppings and diving in😋❤️

Cutting carbs is hard. Use a knife💁‍♀️🔪
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Reposting this because there’s still so much unnecessary fear mongering around carbs! So here’s the lowdown:
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Low carb diets of some variety have been around for the past few decades. Most of them have similar principles just packaged under a different name:
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-Atkins
-Low carb, high fat
-Dukan diet
-South Beach Diet
-Keto
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And the list goes on!
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But how do they work and should we even be following them?
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Well firstly they restrict an entire food group that’s a main energy source for our body: carbohydrates🍎🍞🍠🍚🍯.
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And when you remove an energy source to the degree that these diets do you generally create an energy deficit which results in weight loss and also water loss as each gram of glucose stored within the body is attached to 2-3 water molecules.
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Seems great, right?!
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Not so fast...
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Cutting carbs can lead to a few nasty side effects including (but not limited to):
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🔺Poor concentration🤔: the brain relies on glucose for fuel and a limited source can lead to reduced productivity and performance for higher thinking tasks
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🔺Changes in mood😭: low carb may equal less happy hormones. This is because carbs help the amino acid tryptophan cross the blood-brain barrier where it can be converted to serotonin, one of many hormones which helps balance our mood.
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🔺Reduced physical performance🥵: prepare for your workouts to suffer🏃‍♀️➡️🚶‍♀️
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🔺Hormonal complications😬: if you’re female too few carbs can lead to a cascade of effects including low insulin, low leptin, higher cortisol and ultimately HPA dysregulation. A fancy way of saying hormone imbalance. Drop carbs/energy intake too low and you may risk losing your period (and no you don’t have to be at a low weight for this to happen).
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🔺Low fibre intake👎: incredibly crucial for regular bowel movements💩, and protection against bowel cancer.
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Conclusion? If you wanna cut carbs, use a knife. There’s no need to exclude them from your diet entirely because there are SO MANY BENEFITS!
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Plus, life’s too short to miss out on pizza, pasta, beautifully coloured fruit/veg, and of course my personal favourite - bread🍞❤️

NEW PODCAST: Understanding and Treating Eating Dis

NEW PODCAST: Understanding and Treating Eating Disorders with Dr. Jake Linardon from @break.binge.eating
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Excitement level 1000 for this episode!!!
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First of all I want to say a big THANK YOU to all my listeners out there who tune in and support the show.
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I can’t believe we’re up to 47 episodes and growing week on week with subscribers and downloads so big kudos and hugs to you🥰
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Anyway, back to today’s show!
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Dr. Jake Linardon is a research fellow and psychology lecturer specialising in eating disorders and in today’s show we discuss:
▪️Prevalence and causes of eating disorders
▪️What treatments aren’t available and how effective they are
▪️The impact of dietary restraint on disordered eating behaviours
▪️The difference between flexible and rigid dietary restraint
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Plus so much more!
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You can listen to the full episode by clicking the link in my bio or swipe across for a sneak preview❤️

The fitness industry is f&*ked . Instead of the f

The fitness industry is f&*ked
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Instead of the focus being how skilled a trainer is at explaining a lift, or improving their clients health and wellbeing, we are now expecting each person to be a walking billboard for unrealistic body expectations.
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It's why I believe a huge majority of newly qualified personal trainers feel the need to enter and compete in bodybuilding - I know because I was one of them!
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However, it didn't make me a better trainer.
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To be honest, being in the fitness industry is one factor that kept me stuck in patterns of disordered eating and suffering from hypothalamic amenorrhea for so long.
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These things are normalised and often times encouraged - much to the detriment of ourselves and our clientele.
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A large majority of the men and women I work with are actually incredible fitness professionals trying to navigate their way out of unhealthy relationships with food and exercise.
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But it's not just habits that we have to work on changing - it's a whole belief system that's founded and perpetuated by a fitness culture that is often times at odds with true mental and physical health.
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I know that for all the people out there who speak up, and get help and re-establish a better relationship with food, exercise and their body, there are probably another 10 or more who don't.
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And I don't know who needs to hear this today, but here it is: your body is not your billboard for your business.
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You can be amazing at your job, hugely successful, and also 10x more relatable when you have a better relationship with food and exercise.
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I know so many amazing health professionals that don't have the biggest following (most aren't even on Instagram), or a crazy low body fat percentage, and they definitely aren't doing weird things on a bosu!
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This profession needs to be more than just creating rippled abs and booty's that pop like a peach.
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It's about cultivating healthy minds and equally healthy bodies, which comes from your skills, knowledge and a deep driving force that each person you help deserves better that the fitness industry status quo.
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P.S. Tag your favourite health professionals below and show them some love today with a ❤️

Favourite rainy day activities☔️... . Snugglin

Favourite rainy day activities☔️...
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Snuggling in bed☺️
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Drinking copious amounts of tea and coffee☕️
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Eating toast🍞
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Watching Netflix📺
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Reading🤓
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Calling or texting the people I love📲
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Writing in my journal📓
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Not getting out of PJs🙃
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Baking something yummy🍪
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Putting on some banging tunes and cleaning the house🎶
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Lying on my bed after a shower and daydreaming for like a solid hour wrapped in my towel🛀
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Wine and takeout because why not🍷🥡
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Doing my nails or a face mask just cuz💁‍♀️
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I love being outdoors and active as much as the next person, but gosh it’s nice to have a quiet weekend sometimes.
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What are your favourite indoor activities on a rainy day?

These are gentle reminders instead of loud roars a

These are gentle reminders instead of loud roars and they won’t resonate with everyone but that’s ok.
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Everyone is motivated by different things. Saying “listen to your body” probably won’t get someone amped up to lift their PB at a powerlifting comp, but that’s not what these are for.
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These are for those folks who may have pushed the dial too far when it comes to fitness and are finding their way back to that place called balance.
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They are compassionate reminders that our body is not an endless resource and it is our responsibility to look after it, feed it well, move it mindfully, and prioritise rest and recovery.
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Here are a few of my favourite mindful motivational fitness sayings:
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1️⃣ Listen to your body: it’s constantly telling you things. Don’t ignore the warning signs and respond with what it needs whether that’s more fresh air, rest, food, pushing harder or pulling back.
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2️⃣ Work at your own pace: this is not a race. Don’t compare yourself to others.
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3️⃣ Be proud for showing up: you won’t always feel motivated but even 5 or 10 minutes of exercise can really boost your mood.
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4️⃣ Eat well, move mindfully: don’t be afraid to eat. Fuel your body so you have the energy to move, think and live a full life.
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5️⃣ Focus on the process, not the outcome: or as James Clear says “You should be far more concerned with your current trajectory than with your current results.”
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6️⃣ It’s ok to rest if you need to: overtraining helps nobody. .
7️⃣ Consistency before intensity: always and forever. And also good technique before heavy load.
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8️⃣ Don’t forget to breathe: seriously though. Learn to breathe properly as it will change your training immensely. This applies to strength training as much as it does yoga or Pilates.
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9️⃣ The best pre-workout is adequate recovery: you cannot out supplement poor quality rest or nutrition. Recovery is just as important as a well planned out training schedule. Don’t neglect it.
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Let me know in the comments below which one of your favourite and if you have any others❤️

NEW PODCAST: The Power of Journalling in Eating Di

NEW PODCAST: The Power of Journalling in Eating Disorder Recovery with @wholesomestef
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New episode of Holistic Health Radio just dropped and this week I’m talking to health coach and yoga instructor Stef Jung of @wholesomestef
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In this episode we talk about:
▪️Her own personal recovery journey
▪️Why journalling played such a major part and how to use this tool ourselves
▪️Plus where she’s at now with her relationship with food, exercise and her body.
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Swipe right for a snippet👉
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Then click the link in my bio to listen to the full episode👆

There's a big difference between phrases that moti

There's a big difference between phrases that motivate and phrases that slap you across the face with guilt, and shame.
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The above is a good example of the latter, here's why:
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1. No pain, no gain: a great way to deter newbie exercisers is to throw them under the bus and make them believe all workouts have to be torture sessions leaving them unable to walk for days. Learning the range of effort to push to without going too hard too soon is important so you can remain consistent with your training instead of being crazy sore 24/7.
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2. Sweat is fat crying: nope. Sweat is just your body's cooling system. And here's a fun fact: the fitter you are the more efficient you sweat. Be sure to keep your fluids up when working out.
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3. Your workout is my warm-up: the human version of a gorilla beating their chest. So alpha. So unnecessary. Your workout is valid. Do what feels right for your body and never compare yourself to others.
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4. Eat less, move more: like telling someone who's never been in a pool to "drown less, swim more". A lot of people jump on crappy fad diet and exercise plans because of this oversimplified advice when in reality they need education, and support from a qualified professional to help them reach their goals.
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5. Unless you puke, faint or die, keep going: a great way to fuck up your relationship with exercise. A good trainer doesn't push you to the point of puking because they know that a workout doesn't need to be crazy intense to be effective.
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6. Excuses don't burn calories: firstly can we please stop thinking of exercise as a means of purely burning calories. And secondly, try saying this to a single mother holding down 2 jobs to make a good life for her kids whilst trying to fit in some fitness. We all have busy lives. Be realistic with your expectations.
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7. Train insane or remain the same: again, lifting heavy shit is smart, but you do NOT need to be hitting your max at every single gym session. Putting on muscle takes a really friggin long time unless you're drinking the steroid koolaid.
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My point: if you want to hit the gym hard, have a plan, get a trainer or online coach, and learn to listen to your body❤️

Lately I’ve been really concerned by what I’m

Lately I’ve been really concerned by what I’m seeing on Instagram and I don’t know what to do or what to say, so I’m pouring my thoughts out to you instead.
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When you work online and in the mental health/fitness space it can be difficult to know where your duty of care starts and finishes.
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Especially when you see or read of people struggling.
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The accounts where I can visually see how intensely people are affected by an eating disorder affects me because what I see is who I once was.
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And I also acknowledge that eating disorders are not a visible illness and there is no one person that can be affected.
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However, for the purpose of this post please forgive my ability to be all inclusive while I discuss one particular example that has always been prominent and in a way is also highly encouraged by society because of our obsession with ‘thinness’ and ‘wellness’, which is this:
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Accounts of people those who are visibly struggling with their own health giving out health, exercise or diet advice.
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I have come across accounts like this with huge followings, thousands of likes, and comments sections that are like an echo chamber praising the person for their knowledge and dedication.
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And it makes me feel uneasy.
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I question the unintended consequences of this persons actions and the knock on effect that it has.
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I question if I should say something if I see something.
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I question that even if I DO say something in the most open and non-confrontational manner how it will be received.
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I question how many other people who know them either personally, professionally or within their own community ever get concerned.
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I question how many people put their exercise or diet advice into action and if it has a deleterious affect on their mental or physical health.
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All these questions float around in my head because I care and I don’t know the answer.
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But I do know this...
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If anything, I can speak of my own experiences in the hope that others feel confident to seek help from myself or another health professional.
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I can provide evidence-based information that empowers people in their own exercise or diet choices.
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[CONTINUED IN COMMENTS]

Let's chat about diet talk shall we? . Because our

Let's chat about diet talk shall we?
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Because our culture is obsessed with it.
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It's present at work, at the tables around you at your favourite coffee shop, and maybe even within your group of friends or family.
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There are also people who wear their diet like a badge of honour and tell anyone who will listen to them about it.
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Except not everyone wants to discuss the minutia of what you eat or don't eat. And for some it may be incredibly triggering
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If someone asks you, feel free to let them know how you're going, but don't give them a 2-hour lecture on it. A few words and then move on.
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The reason I say this is not to discredit anyone who is making changes to improve their health - I'm here for you and I support you - but simply to make you realise that I value you beyond your diet or physical appearance.
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The foods you eat don't define you, and there are far more interesting things to talk about with your friends, family, and colleagues.
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Have conversations about other fun things in your life like your next holiday, favourite TV series, your latest crush or literally anything else.
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Remember your health and lifestyle practices should be something you DO, not who you are 😘

HOW MOST PEOPLE FEEL AFTER STEPPING ON THE SCALES😔
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When was the last time you stepped on the scale and how did it make you feel?
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The other day I stepped on the scales - something I haven't done in a while - purely out of curiosity. And the number that showed up was not what I was expecting.
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It was a number I'd never been before and a number that I vividly remember my eating disorder never wanted me to become. But low and behold I passed that threshold, and you know what happened?
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Nothing.
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I'm no less worthy than I was when I was a few kilos lighter.
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However, my mind still took a little while to settle back down to reality, which just goes to show the power that a number can have on someone.
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To be completely honest, a wave of slight panic and anxiety crept in and flickering thoughts of dieting entered my mind. Even I am not immune to diet culture.
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But I knew that those things were not the answer.
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Instead I needed to remind myself of my values, my passion, my purpose, and the fact that how I felt was waaaaay more important than the number on the scale.
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Today I'm the heaviest I've ever been in my life, but I'm also:
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▪️The strongest I've ever been (hello glute gains🍑 from all those deadlifts🏋️‍♀️)
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▪️The most pain free I've ever been (back pain, not foot pain)
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▪️The most energetic and upbeat I've ever been🤸‍♀️
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▪️The most present and socially connected I've ever been (hell yes to fun nights with friends💃)
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▪️The healthiest I've ever been - balanced hormones, glowing skin, and a stable mood🙃
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Your gravitational pull on the earth doesn't tell you how healthy you are internally or mentally. It doesn't represent your worth as a human, and it also isn't the defining factor of "recovery".
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It's just a number.
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If you are on your own fitness/health journey, remember there are a plethora of ways to measure your progress that have nothing to do with your weight and THOSE are the ones that count.
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Here’s to owning our worth beyond the scales❤️

NEW PODCAST: Exercise for all bodies with Sarah Ha

NEW PODCAST: Exercise for all bodies with Sarah Harry from @bodypositiveyoga
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I'll be the first to admit that my foray into fitness was purely driven by a desire to change my body.
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I was obsessed and my workouts were punishing. I had no concept of balance and I was incredibly fatphobic.
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It's probably fairly accurate to say that many of us start exercising because we believe it will change the way we look, and consequently the way we feel if we align more closely with society's thin ideal.
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However, the grass isn't always greener in a smaller body. Especially if your relationship with food, movement or your body is compromised in the process.
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So how do you strike this thing called BaLaNcE and transition towards joyful movement?
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Choosing movement based on how you want to FEEL rather than chasing one particular look is something I myself started to focus on when healing my relationship with exercise.
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I even took a complete hiatus from the gym and working out for a year! But living in a smaller body made this easier - I never experienced any shaming from others like many living in larger bodies do.
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Although we're making strides forward, the fitness space has a way of marginalising those who don't fit the mold, meaning many miss out on the amazing benefits of movement.
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I firmly believe that exercise is for everybody and movement can be such an incredible way to build confidence because you begin to experience all the amazing things your body can DO!
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In this week's podcast we expand on this very topic with Sarah Harry from @bodypositiveyoga where we discuss creating inclusive movement environments, the importance of language used within the fitness space, how to find joyful movement (even if you're not a natural born exerciser) and so much more!
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Click the link in my bio to listen to the full episode on iTunes and Spotify❤️

Double tap ❤️ if you've ever lost your fitness

Double tap ❤️ if you've ever lost your fitness mojo?
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Lately I've been feeling pretty ho-hum about my health and fitness - not that I don't care about it - just that I feel a bit stale and blah.
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And I know you’ve probably felt like this at some point too.
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It's the most common pitfall my clients fall into once the wave of motivation from their new years goals wears off and their left wondering 'how do I get my mojo back?!'
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Here are a few of the things I do for myself and with my clients to help them get back on track:
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1️⃣ DON'T PANIC: let's be realistic here - it's impossible to feel motivated 24/7, so don't panic if the spark has worn off.
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2️⃣ TAKE A MOMENT TO REFLECT: what's going on in your life at the moment? Is there a source of stress that you need to address that may be contributing to your lack of mojo?
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3️⃣ THINK OF MOVEMENT AS SELF-CARE: a lot of the time when we feel 'blah', exercise is the last thing we feel like doing because we're tired, or moody. However, movement can help you start to feel more energised and boost your mood so start to think of it as self-care.
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4️⃣ CHOOSE SOMETHING YOU ENJOY: or try something new! A mix of cardio and strength activities is best to keep your body in balance.
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5️⃣ WAKE UP EARLY & GET IT DONE: this way you don't let competing commitments get in the way.
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6️⃣ START BELIEVING IN YOURSELF: self-doubt sucks the joy out of life, so counter those negative thoughts and believe that you are capable of anything if you put your mind to it.
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7️⃣ JUST START: action builds motivation. You won't always feel ready so just begin by starting small and being consistent.
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8️⃣ GET SUPPORT & ACCOUNTABILITY: those who have support from a coach or community are more likely to stick to their goals. This is why I check in with my online personal training clients daily.
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9️⃣ CELEBRATE WINS ALONG THE WAY: don't forget to give yourself a high-five for getting started again. Even if it's just doing one thing this week, it's important to celebrate each step forward.
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Comment below if you needed to hear this today👇

I know this is kind of radical, but what would it

I know this is kind of radical, but what would it feel like to give yourself the love you so freely give to others?
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Taking care of your here and now body can often be the first step in repairing your relationship with food, exercise and your body image and is a common thread through this weeks podcast with @iamjesssanders which just dropped🎤
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Jess is an author and expert in helping us love our bodies more for what they can do instead of what they look like and her books “Love Your Body” and “Me Time” are the gentle nudge we all need to embrace self-care and own our worth for how unique we all are.
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To listen to the full episode with Jess head to the link in my bio👆
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Happy listening🎧❤️

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