CONTACT ME

Got questions, or simply want to say hi?

Follow my daily things, and all things BTS on my socials here:

sarahlizking

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

Taking a moment to pause, listen and learn. . For

Taking a moment to pause, listen and learn.
.
For the remainder of this week I’ll be taking a break from posting on my grid to #amplifymelanatedvoices
.
I’ll still be on my stories if you choose to engage with those and sharing content and accounts that I’m currently finding valuable alongside some chats about mental health✌️❤️

“If you're not forcing yourself to routinely int

Baking up a special treat for all those people who

Baking up a special treat for all those people who post about BS diet products, skinny teas and juice cleanses. You all deserve a slice🥧🙃

I think about this a lot . How health and fitness

I think about this a lot
.
How health and fitness marketing can be so misleading
.
How many people go on a crazy fad diet thinking "this" will be the one that works
.
How many find themselves in a smaller body after lots of sacrifice and extreme fitness dedication only to find they aren't really all that much happier.
.
It weighs on me.
.
Because there's nothing wrong with pursuing a fitness goal or deciding you want to improve your nutrition, but there's everything wrong with the promises that it will magically transform your life into something picture perfect.
.
Weight loss does not cure negative body image or low self-esteem, nor does it make you a sex god/goddess or fix your relationship with food.
.
Yet, these are the messages we continually hear thanks to diet culture
.
Making gradual changes to your health and habits (albeit slightly less sexy than these marketing messages), while also working on your mindset is actually what will help you make long lasting change without fucking up your mental health.
.
And that's the only message I'll ever get behind❤️

NEW PODCAST | All things metabolism, macronutrient

NEW PODCAST | All things metabolism, macronutrients and female nutrition with Taylor Ryan @the_sportsdietitian
.
Today on Holistic Health Radio, I’m joined by Accredited Practising Dietitian (APD) & Accredited Sports Dietitian, Taylor Ryan.
.
Taylor’s experience stems within the sports performance realm, where she has predominately worked with strength and conditioning athletes from recreational to elite standards (particularly within CrossFit, powerlifting and weightlifting fields).
.
Her goals as an Accredited Sports Dietitian is to ensure her clients are achieving their results from both a physical and emotional standpoint. As we all know, nutrition is far more complicated than just the foods we eat. It can affect our mood, our hormones, our metabolism, our sleep and so much more.
.
In this episode Taylor and I discuss:
.
▪️What exactly metabolism is and the factors that can affect it.
.
▪️RED-S (relative energy deficiency in sport) and how it affects our health and performance
.
▪️The ins and outs of macros, including how much protein we really need (hint hint; most females probably aren't getting enough)
.
▪️Pros and cons of intermittent fasting, nutrition myths we need to stop believing and so much more!
.
Swipe across for a snippet and hit the link in my bio for the full episode❤️

Diet culture sounds pretty messed up when you put

Diet culture sounds pretty messed up when you put it in different contexts
.
Listening to your body is easy and seamless when it comes to putting on warm clothes when you're cold or using the bathroom when you need to go.
.
But for some reason, when it comes to hunger, it gets fucked up.
.
We're told to just drink some water, or chew some gum as if the rumbling in our stomachs and distracted minds aren't a real thing, just some figment of our imagination.
.
But it's not.
.
Hunger is a physiological cue just like the need to pee when you feel your bladder is full, sleep when you're tired, or take a few days off when you're injured.
.
Eating regularly and learning to listen to your body cues is a skill that takes time to develop if you have for some time neglected and ignored these feelings. But over time they do return as your body starts to trust that you will nourish it when it sends you the "hey some food would be nice sometime soon" signals.
.
You deserve better than the shitty "willpower" advice you've been given by the diet industry.
.
Ignoring your hunger for long periods of time or skipping meals can increase the incidence of binge episodes, so why not try something revolutionary and just eat.

Hey there👋 Seen a few new friendly faces on my

Hey there👋 Seen a few new friendly faces on my page so thought I'd do an introduction.
.
My name is Sarah and I run this page and a podcast called Holistic Health Radio.
.
My formal qualifications are as an exercise physiologist and health coach specialising in eating disorders/disordered eating, intuitive eating and hypothalamic amenorrhea recovery.
.
Sounds pretty fancy, but all that really means is that I help people worldwide through my online coaching to get over their hang ups and anxiety around food, exercise and their body as well as help them get their period back to restore fertility and overall health.
.
My ethos is simple: move for joy, eat for pleasure and focus on real health habits that last a lifetime.
.
A true no BS approach that focuses on evidence-based information, not pseudoscience and empowers every person to respect their own unique genetics, ditch the crazy diets, and find balance with food and fitness.
.
Outside of coaching clients to reach these goals, here's a few fun facts about me:
.
▪️I grew up in America, but I consider myself an Aussie girl now having lived here for almost 17 years and now being a dual citizen.
.
▪️I'm forever chasing cotton candy and pastel painted skies. You'll notice a recurring theme that I love a good sunset. It's a moment of bliss and serenity at the end of day that I never get tired of. So if you're new here check out the "coastals" highlight on my page and you'll see what I mean.
.
▪️I love to read and I have a fascination with learning about world war II. The stories that come from that time are just incredible.
.
▪️I'm pretty much all or nothing when it comes to TV. I either binge watch multiple series over a few weeks or I don't watch anything for months. There's no in between.
.
▪️I only started drinking coffee last year. I'm hooked. Almond flat white is my order.
.
▪️I love the city and the beach, but also crave the serenity and peace of being in nature. Can't wait until we're allowed to travel and explore again!
.
If you're new here or have been around for a while leave a 👋 below and comment with a fun fact about yourself ❤️
.
📸 @marceauphotography

Different bodies. Different lives. Different goals

Different bodies. Different lives. Different goals. Run your own race.
.
There will always be someone who is fitter, faster or stronger than you, but that doesn't diminish the level of fitness you currently have or belittle the amount of exercise you chose to engage with.
.
It's cool AF to celebrate others achievements, but don't for a second think that makes you "less than" because you can't do some crazy high box jump, or haven't run a marathon, or whatever other fitness goals people seem to be aiming for these days.
.
I know it can be hard to keep your blinders on when everyone seems to be striving for more, but your body doesn't thrive based on what other people are doing.
.
For some of us the healthy thing to do may be less movement and for others it may be more.
.
Only you know the best thing to do for your body when it comes to exercise and nutrition.
.
We are all unique. Always honour your individual needs❤️

NEW PODCAST | Let's Talk About Sex with Georgia Gr

NEW PODCAST | Let's Talk About Sex with Georgia Grace from @gspot._
.
There's no denying that good sex is good for us. It can help relieve cramps, release feel good hormones and chemicals, increase intimacy with your partner, help us connect to our physical body, and to be honest just feels really good.
.
In this week's episode of Holistic Health Radio I’m excited to have sex educator and intimacy coach Georgia Grace on to chat about:
.
▪️What pleasure is and why it's so important
.
▪️The impact of social distancing and COVID19 on our sex lives and lives in general
.
▪️How to have really great sex with yourself or others and
.
▪️Improving your communication in the bedroom to get what you really want
.
This is an episode I'm sure both my male and female listeners alike will enjoy and learn from, so get those headphones on and listen in!
.
Swipe across for a snippet and click the link in my bio for the full episode.
.
📸 @marceauphotography

Just because you can, doesn't mean you should. . J

Just because you can, doesn't mean you should.
.
Just because others are doing it, doesn't mean you need to.
.
Just because it works for someone else, doesn't mean it will work for you.
.
I've shared this graphic before, but it's just so relevant and the message so necessary that I thought I'd reshare it again.
.
New diets and ways of eating are always popping up and being touted as the "next big thing" for longevity or health or weight loss or whatever.
.
But the truth is that you don't need 99% of the things that diet or fitness culture is trying to sell you in order to be healthy or reach your goals.
.
In fact, you can be a very healthy human while consuming all the things they actively tell you to avoid!
.
Just because someone decides to skip breakfast/restrict their feeding window (that's literally what intermittent fasting is), or avoid certain foods for reasons that are more pseudoscience and marketing hype doesn't mean you need to.
.
I understand these types of conversations with others about dieting can be incredibly hard to traverse, but there's a simple reminder that can help you stay on track and not let the noise of diet culture affect you:
.
“Good for you, not for me.”
.
That's it. That's all you have to remember.
.
What your body needs right now might be very different to your friends, family or partner.
.
And if someone decides to cut something out for who knows what reason, that doesn't mean you need to.
.
Consuming a wide variety of foods, and having regular meals and snacks is the best way to support your overall wellbeing and break patterns of disordered eating if you are working on overcoming that.
.
Remember, all foods fit within a healthy diet.

Mini Pumpkin Cranberry Protein Loaf with Citrus Gl

Mini Pumpkin Cranberry Protein Loaf with Citrus Glaze🍊
.
What a mouthful of a recipe title for a Monday! I had a bit of time to experiment with new recipes over the weekend and this one turned out a treat. It's got a lovely burst of freshness from the mandarin and cranberries plus fibre and protein to keep you satisfied.
.
Mini Pumpkin Cranberry Protein Load with Citrus Glaze
(Serves 1)
Prep + Cooking Time: 30 minutes
.
Ingredients:
-15g blanched almond meal
-30g @happywayau vanilla pea protein
-1/2 tsp cinnamon
-1/4 tsp nutmeg
-1 tsp baking powder
-75g pumpkin puree
-3 segments of a mandarin (reserve remaining for glaze)
-1 free range egg
-2 - 3 tbsp unsweetened almond milk
-1.5 tbsp dried cranberries
.
Citrus Glaze
-1/2 cup icing sugar -Remaining mandarin segments, juiced and strained to remove pulp
.
Method:
.
1. Preheat the oven to 180 degrees celsius and line a small loaf tin with baking paper.
.
2. Place almond meal, pea protein, cinnamon, nutmeg, baking powder, pumpkin puree, mandarin segments, and egg in a high speed blender. Process for 1 minute until blended. Add almond milk 1 tbsp at a time until you reach a nice thick batter consistency. Stir through dried cranberries.
.
3. Pour batter into the small loaf tin and bake in a preheated oven for 20 - 22 minutes, or until a skewer comes out clean. Set aside to cool completely.
.
4. Meanwhile prepare citrus glaze by placing icing sugar into a bowl and stirring to remove lumps. Add mandarin juice 1 tsp at a time until you have a thick runny glaze.
.
5. Drizzle glaze artistically over cooled loaf and enjoy with your favourite cup of tea!
.
Happy baking and hope you all have a great start to the week!

Let's chat about body comments . First of all the

Let's chat about body comments
.
First of all the point of this post is not to shame anyone who has changed their body. That is your prerogative and nobody should make you feel bad about it.
.
It's simply to stop and make you think about how we talk about bodies; specifically as it relates to weight fluctuations.
.
Although it might seem harmless, commenting on someone's weight, shape or size can be problematic because you don't necessarily know what's going on for them.
.
Not all weight loss in inherently "good" and could actually mean:
▪️Someone is going through a really stressful time and has lost their appetite
▪️Someone might be struggling with an eating disorder
▪️Someone is unwell with a chronic or terminal illness
.
In addition, not all weight gain is inherently "bad" and could actually mean:
▪️Someone is recovering from an eating disorder or other illness
▪️Someone is actively trying to restore their hormonal balance
▪️Someone is finally just living their best damn life instead of micromanaging their food
.
That's not to say you can't pay someone a compliment, but just to be a bit more mindful of how you do it!
.
Instead of commenting on a change in weight or shape you could celebrate their energy, their smile, their confidence, or how they make you feel when you spend time together.
.
Bodies will always fluctuate, but our beauty and worth as human beings remains constant❤️

I don’t have anything inspirational to say, I ju

I don’t have anything inspirational to say, I just really like this photo🤷‍♀️
.
Also, it’s Friday and I’m really excited for multiple reasons:
.
1. I can wave goodbye to the crazy week that was👋 I’ve been flat out juggling this biz, my podcast and a full time corporate gig. Ya girl is tired😅
.
2. I am currently drinking wine and picked up some gelato Messina which may just be my dinner tonight. Covering all those nutritional bases😂
.
3. We can walk and squish our toes in the sand again as Waverley opens up the beaches for more than just swimming and surfing 🥳
.
What’s one thing you’re really excited about or grateful for today?
.
📸 @marceauphotography

Your gravitational pull against the earth is just

Your gravitational pull against the earth is just a number and you are so much more than that
.
I'm sure you've read quotes like this before, but deep down do you truly believe it?
.
So many of the clients I work with desperately want to break free from all the diet BS, overexercising and food hang ups, but there's one big thing that holds them back: the fear of weight gain.
.
When we tie our self-worth to our physical appearance, get praised for how we look, how "fit" we are, or define ourselves by our athletic abilities, it can be difficult to let go of unhelpful behaviours.
.
And so many people get caught in this trap of KNOWING that they need to change and UNDERSTANDING how awful their current patterns are but not doing anything about it for two main reasons:
.
1️⃣ Change is fucking hard and uncomfortable. You have to process things about yourself and the world that you might have pushed down and ignored for a while.
.
2️⃣ We are terrified of what other people will think if we change; both mentally and physically.
.
Rebuilding a healthy self-perception not tied to physical appearance is incredibly necessary at the same time as changing your behaviours around food and exercise.
.
And it takes time. Like a long time. But it's worth it.
.
Your weight may fluctuate, but your value will not.
.
A number can't measure how fabulous you truly are❤️

NEW PODCAST | Lessons in Self-Love with artist @da

NEW PODCAST | Lessons in Self-Love with artist @danisheriff
.
Another week, another new episode and this one certainly does not disappoint.
.
I came across Dani's page late last year and was instantly drawn to how relatable her artwork was. Her drawings portray real women alongside messages of body positivity and acceptance we all need to hear.
.
In this episode of Holistic Health Radio, Dani and I chat about her personal story, how chasing the "perfect body" didn't leave her happier or healthier, and what she did to find balance with food and fitness again, as well as get her period back.
.
We also myth bust some common misconceptions around hypothalamic amenorrhea and have an honest discussion about why this is still such a taboo topic that not enough women talk about.
.
Swipe across for a short snippet or click the link in my bio for the full episode❤️

Everybody's tummy rolls . . ***Please read the ent

Everybody's tummy rolls
.
.
***Please read the entire caption before commenting***
.
What does it mean to normalise normal bodies and are we going about it the right way?
.
It seems that there is an ever increasing amount of people showing up online to say "hey it's totally ok to have stretch marks and cellulite. And if you just grew a human inside you, stop being so hard on yourself; birth bellies are amazing!"
.
That message is incredible and very much needed. There are artists and graphics and quotes that I'm so on board with.
.
What I'm finding difficult though is the portrayal of people in very normal size bodies who are squishing and contorting themselves into positions to highlight these attributes. They themselves might have taken a long time to be comfortable with showing that to a wide audience, which can show such amazing progress.
.
But shouldn't the end goal really be to bring less attention to this stuff altogether?
.
Shouldn't we be highlighting and celebrating men and women for all the badass things they can do instead of what they look like?
.
I used to think that having a positive body image was the end goal, but I was wrong.
.
I think it should really be body neutrality: the concept that you have a body and it allows you to do amazing things, rather than loving your body top to toe every day.
.
I also strongly believe that there needs to be greater body and background diversity in the media as the statement "you can't be what you can't see" rings true for a lot of people.
.
But this whole squishing and contorting your body to be relatable? I'm just not sure it hits the mark.
.
We all have to take responsibility for what we consume online and if these types of images make you feel empowered - GREAT!
.
But if you find they drive you further into comparison and despair because your cellulite or stretch marks don't look like that, then maybe a good old unfollow is needed.
.
I will forever advocate that people strive towards being at peace with themselves, and that's not a one size fits all journey.
.
What are your thoughts on this? What do you find helpful or unhelpful in your journey towards body and self-acceptance? Let’s discuss👇

Load More... Follow on Instagram

Pin It on Pinterest