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sarahlizking

Founder & Coach @_recoveryclub
💁‍♀️Recover from disordered eating
💕Get your period back
👉Find balance w/ food & fitness
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This is the only junk you need to cut out of your

This is the only junk you need to cut out of your life.

The diet industry makes BILLIONS of dollars a year mostly selling things you don’t need to solve problems that don’t actually exist.

Your body doesn’t lose weight, or become “pure” by eating only clean foods. This is just marketing to make you buy a cookbook or program targeted at fixing your insecurities.

Unrealistic body standards exist and it’s one of the biggest reasons why people spend their life yo-yo dieting. The sad thing is many end up worse off than when they began because of the impact on their relationship with food.

Quick fix fitness programs are usually so high intensity that they leave you more tired and achey, than energised.

Post-pill cleanses are sold to you fix a deficiency that can be cured with a multivitamin and your body’s own detoxification processes.

And all the while we’re told to love ourselves unconditionally, in a world that feels very much conditional. So it’s no surprise that our negative self-talk becomes loud, and destructive.

Unfortunately there is no middle ground presented by diet culture. You’re either good or bad, right or wrong, on the wagon or off of it.

And it is EXHAUSTING.

However, it doesn’t have to be that way. You can find balance. You can overcome disordered eating. You can get to a place where a workout is more about having fun and getting stronger than it is burning calories.

You can choose to break the chains. And it starts by throwing diet culture in the bin, letting go of toxic control, and regaining true balance and freedom.

The choice is yours. Are you ready?

Your mind is part of your body. It needs time to r

Your mind is part of your body. It needs time to recover and heal too.

Recovery from HA is a process that has multiple elements. Sometimes one of those elements is weight restoration. But.. when weight restoration needs to occur, this should never be the sole focus!

When you have a damaged relationship with food and exercise, there are a lot of mental challenges that need to be worked on. You may be physically weight restoring but your mind needs time to heal too, and sometimes, this may need extra professional support.

If you’ve made positive changes to your diet and adjusted your exercise patterns but you still find yourself avoiding eating meals out or sticking to what society deems ‘good’ and ‘bad’ foods, this is a sign that you’re not recovering mentally.

Unfortunately in both ED and HA recovery, weight gain is at times, used as a marker for recovery. Are you trying to gain weight for recovery or have you recently weight-restored yet you still face food guilt, exercise urges and high levels of anxiety? I see you. I hear you.

In my work with clients I make sure we focus on healing their minds just as much as their physical bodies. Yes, your body needs an adequate intake and lots of rest but your mind simultaneously needs rewiring too.

If you're currently struggling with the mental side of recovery, why not consider signing up to Healing HA?

Together we’ll tackle all elements recovery, shifting the idea that a healthy weight means a healthy mind.

The next round starts on Monday March 29th - you can DM me with any questions or sign up using the link in my bio❤️

There’s a lot to be said for self-compassion and

There’s a lot to be said for self-compassion and giving yourself grace through the process of recovery.

Self-kindness will always go a long way.

But sometimes kindness, love and self-care actually looks like pushing yourself.

Getting out of your comfort zone and challenging mindsets and behaviours you know aren’t serving you.

Being real with yourself and reflecting if you’re actually doing the work, or just half-heartedly doing bits and pieces.

Sometimes tough love looks like:

👉Being compliant with your meal plan through tears
👉Sitting on the couch when that voice is shouting at you to exercise
👉Eating even when you’re not hungry because you know your body needs it
👉Saying yes to social situations when that voice is telling you to isolate

Tough love is having courage to do difficult things because deep down you know those behaviours are the stepping stones to full recovery from disordered eating, an eating disorder or hypothalamic amenorrhea.

If giving yourself this tough love seems impossible, if you’re tired but you know change is necessary, then reach out for support. You don’t have to walk this road alone.

Join my Healing HA program or book in for 1:1 health coaching to help you achieve the full recovery you deserve. All links are in my bio or feel free to send me a DM❤️

Will I ever be able to go back to doing the exerci

Will I ever be able to go back to doing the exercise I love after HA recovery?

The answer is yes!

I know how hard it can be to press pause on your training and make your health a priority, but it’s not forever.

When you take a break from training you allow:

Your body to heal
Your relationship with exercise to improve
Your nervous system to have a chance to relax
Your hormones to recover (not just sex hormones, but things like growth hormone and IGF-1 increase and we need those for exercise adaptations)
Your energy to improve
Your period to return!!!
Your healthy mind to decide what movement feels good and what you’d like to try again when you’re fully recovered.

I know watching other people workout right now might feel hard. I know many of you are eager to get back to the gym. But hear me out:

This is your season of rest so you can comeback mentally, physically and emotionally stronger than before.

This is your season of slow, of nurturing, of supporting your body so it can return to its optimal function.

All of this will help you come back fighting in the long run. Metaphorically and maybe even physically too🥊

P.S. If you’re looking for support to help recover your period then look no further than my Healing HA program which is now open for enrolment! Click the link in my bio for further details and to sign up❤️

As you guys know yesterday was the launch of somet

As you guys know yesterday was the launch of something that I’ve been working on for a while.

Something that is close to my heart because it’s what I wish I had when I was struggling:

A place to connect with others on a recovery journey

A place committed to the greater good of having a better relationship with food, exercise and your body.

A place to find the lightness during difficult times.

My mission with @_recoveryclub is to create a sisterhood that lifts each other up, while also providing education and support to those on a journey to full recovery from disordered eating, an eating disorder of hypothalamic amenorrhea.

In today’s episode of Holistic Health Radio @lucyannemcconnell and I go through:

👉🏼 What Recovery Club is

👉🏼 How it works

👉🏼 The content you get in the community

👉🏼 Ways to connect and interact with others

👉🏼 The values and our "why" for creating Recovery Club

👉🏼And what to expect from our special guest experts

To listen to the full episode click the link in our bio or search for episode 99 on of Holistic Health Radio on your favourite podcast player.

I’ve been keeping a secret from you... And here

I’ve been keeping a secret from you...

And here’s the big reveal!!!

Head over and follow @_recoveryclub for all the details.

I’m so so excited to share this with you all🤩

Change is inherently hard. Our brains don’t rea

Change is inherently hard.

Our brains don’t really like it.

We fall back into auto-pilot more times than we’d like to admit.

But still there’s that little voice inside you that says “keep going”.

That voice is closely tied to your values and your “why”.

The reasons you started the journey you’re currently on.

And sometimes amongst the doing of nee behaviours or the fatigue of rewiring our brain into more helpful thinking patterns we lose sight of why it was so important to us in the first place.

And so today I invite you to revisit your “why” and use those as gentle reminders to keep taking small steps forward.

Whether your journey is one of recovery from an eating disorder, disordered eating, hypothalamic amenorrhea or something completely different, these reasons are the reminders you need to keep going.

To not give up.

To know that you can fully heal your relationship with food, exercise and your body.

There might be difficult days. But know that good ones lay ahead too.

Keep going. Keep your why close to your heart. You can do this❤️

Here’s your gentle reminder that all foods can f

Here’s your gentle reminder that all foods can fit into a healthy diet.

Oftentimes the hardest part about healing your relationship with food is UNLEARNING all the beliefs that diet culture taught you about food and what it means to be healthy.

Namely that you need to cut out, avoid certain foods, or eat a particular way to be healthy.

But here’s the truth:

👉You don’t need to cut anything out unless you’re allergic or intolerant to something.

👉“Eating clean” is just marketing hype.

👉Sugar is not the devil.

👉And the only detox you need is the one your liver and kidneys naturally do every day for you.

Whatever your own personal goals are, I think learning to have a balanced and inclusive approach where all foods fit will serve you well into the future.

Instead of cutting things out, think about the joy you’ll get from joining in!

Going out to an amazing Italian restaurant and being able to enjoy the bread, pasta and delicious pizzas🍕

Saying yes to birthday cake🍰

Eating when you WANT to and not when the clock dictates that you can😋

Choosing foods you actually enjoy over ones that only feel safe.

All of those are the benefits you can experience from healing your relationship with food.

Eating becomes relaxed, fun, flexible and inclusive.

No one food can make you healthy or unhealthy. It’s about balance over time.

Remember, all foods fit within a healthy diet.

And if you need support in regaining your period or healing your relationship with food, feel free to DM about my 1:1 and group coaching programs. You do not have to go this journey alone!

[NEW PODCAST] How to let go of tracking calories w

[NEW PODCAST] How to let go of tracking calories while still eating enough in hypothalamic amenorrhea recovery.

One of the most frequent questions I’ve been asked recently is “how do I ensure I’m eating enough for HA recovery without tracking my calories?” and it’s a really valid question.

Obviously in HA recovery we want to be hitting that minimum of about 2500 calories per day (maybe more depending on your personal circumstances), but how do we ensure that we’re hitting the mark if we don’t weight, measure or track our food intake?

In today’s podcast @lucyannemcconnell and I are going to answer that question plus go through:

👉Our own personal history with tracking calories

👉The pros and cons of tracking calories

👉Ways to break up with tracking calories (goodbye MyFitnessPal)

👉How to ensure you’re eating enough for hypothalamic amenorrhea recovery without tracking calories

👉Letting go of the mental calculations around food, even after you stop tracking

To listen to the full episode click the link in my bio or search for episode 98 of Holistic Health Radio on your favourite podcast player❤️

There’s a lot the scales can’t tell you There

There’s a lot the scales can’t tell you

There’s a lot that can’t be defined by your dress size, your body composition, or your waist circumference.

Simply put, you cannot determine your overall mental, physical and emotional wellbeing from a number.

You can be a “healthy” weight as defined by the BMI scale and still have a terrible relationship with food or still suffer from a missing period.

You can be a “healthy” weight but the only way to maintain that is through an unhealthy obsession with exercise that impacts your mental wellbeing.

Only you can define your own healthy, and it’s where:

✔️Your body functions optimally: good digestion, metabolism, energy, a regular menstrual cycle (for people with a uterus), vibrant hair/skin/nails, good concentration levels etc.

✔️You have good mental health: a place where you feel good in general about things, while knowing it’s always a work in progress.

✔️You have a positive relationship with food and exercise: you eat for both nutrition and satisfaction, are free from fear foods/food rules, and prioritise movement that feels good.

None of the things I’ve listed above exist just in one body type.

Only YOU can define your own healthy.

Not the scales, not some body scanner, and not your jeans size.

You are so much more than a number.

And your health is too❤️

Maybe self-acceptance starts with grief… Grievi

Maybe self-acceptance starts with grief…

Grieving the loss of a body type that no longer serves you

Letting go of the past belief systems that kept you unwell

Being sad about how much time, energy and effort you put into perfecting your body at the cost of your mental and physical health.

Maybe self-acceptance starts with being upset, frustrated, angry, and all those mixed emotions.

Those working on healing their relationship with food, exercise and their body often have this assumption that because they RATIONALLY know that they are better off physically and mentally, that emotionally they should feel better too.

But often this isn’t the case.

Oftentimes our emotions get mixed up and feel heavy and overwhelming and it’s not bright and shiny and beautiful like we expect it might be.

And that’s ok.

You don’t have to jump into self-love and acceptance immediately.

Maybe it starts with holding compassion for yourself and practicing kindness as you navigate the mixed feelings.

Giving yourself grace to process everything in your own time.

Recovery is in essence a practice of feeling hard feelings and learning that you can still respect and take care of your body regardless of how it looks or your mood on that day.

It’s the radical willingness to do hard things repeatedly and knowing that you will be ok.

There’s no two ways around it - recovery can be beautiful and brutally challenging at the same time.

But the freedom that exists on the other side is worth it.

So today I invite you to grieve a little and in the process grow a little bit more.

You are enough just as you are. I’m proud of you. Keep going❤️

My top tips to win the day when on a recovery jour

My top tips to win the day when on a recovery journey from an eating disorder or hypothalamic amenorrhea.

A bit of Monday motivation coming at you, because let’s face it, we all need some from time to time!

This is especially the case for those on a recovery journey because it can get mentally and physically tiring putting in the work, and the truth is you won’t always feel motivated.

That’s why I spend a lot of time with my clients planning and working on small habits they can layer on that will ultimately help them reach those big recovery goals.

Today I thought I’d share a few with you that can help you win your morning and also win your day:

1. When you wake up take 3 big deep breaths (instead of looking at your phone).

2. Get dressed. Put on clothes that make you feel comfortable and confident. This makes the world of difference throughout our day as I’ll fitting garments and things that cling can bring more attention to your body instead of allowing you to focus on other tasks.

3. Have a nourishing breakfast within an hour of waking. If you’re in a rush make some overnight oats the day before or pop some toast on and make a milky coffee while you wait (no excuses here!)

4. Remind yourself that you’ve totally got this today! Remember your “why” for recovery and know that each time you choose a behaviour or mindset that aligns with recovery, you get a little bit closer to your goals.

5. Play your favourite song on your way to work! There’s no better way to put yourself in a good mood.

6. Repeat a mantra that makes you feel aligned with your recovery goals. Write it as a reminder in your phone and have it pop up several times a day on those not so good days.

7. Be proud of how far you’ve come already. You’re doing great. Don’t give up. Keep going.

What other small habits help YOU in your recovery journey? Comment below and let’s add to my list👇

“My greatest hope is that you find love” somet

“My greatest hope is that you find love” something my Dad said to me several years ago that I always reflect on.

Each year my answer grows and changes a little bit.

And seeing as today is Valentine’s Day, here’s my answer for this year:

The greatest love you can give yourself is acceptance of who you are at your core.

Love isn’t always grand sweeping gestures and it’s not only saved for romantic relationships.

Love is checking in on your friends, your family and yourself.

Love is setting boundaries that keep you happy and healthy.

Love is telling those around you how much they mean to you. Not just one day, but every day.

Love is gratitude for what you have while also allowing room to work towards what you want.

And most importantly, love is in the little things.

Like the way the sun kisses the water during sunrise, those laugh until you cry moments with your friends, or the first sip of coffee after a morning swim.

I know my Dad hopes I find the type of love that sweeps me off my feet, and I hope I do too. But I also know that I’ve found love in simply living. And maybe that’s enough for now❤️

📸 @marceauphotography

What’s your healthy movement intention? When w

What’s your healthy movement intention?

When working towards a healthy relationship with exercise it’s important to constantly realign yourself with values and goals that truly serve your wellbeing.

This is because most people who have a disordered relationship with exercise often lose touch with their body and how it feels during exercise. The end result is they push beyond their capacity or even what they know will serve their health because of a negative nagging voice or the messages from toxic diet or fitness culture.

One way to turn this around is by setting a healthy intention before you exercise and checking in with that intention throughout your workout.

This could be honouring your need to slow down in HA recovery.

Focusing on your breath during yoga or even your strength training in the gym.

Or something else entirely.

What’s your healthy intention for exercise? How will put that into practice today or this week?

Imagine for a moment you’ve broken your foot.

Imagine for a moment you’ve broken your foot.

It’s in a cast or a moonboot for 6-8 weeks and the pace of life really slows down so that it heals properly.

You stay off your feet and make sure your nutrition is on point so your body has the building blocks it needs to heal.

Then the day comes and the cast or boot comes off.

It’s a moment of freedom, joy and happiness, but also the realisation that the real work starts now. The slow build back to full capacity.

Although you can’t SEE how hypothalamic amenorrhea impacts your body, it’s much like breaking your foot.

In order to recover you need to slow down, fuel your body adequately and manage your stress.

And then one day (usually after several months of commitment to recovery) your period returns.

Those same feelings of freedom, joy and happiness just like when the metaphorical cast comes off.

The only difference here is there is nothing PHYSICALLY holding us back from jumping into a run or a heavy workout.

And for a lot of people an intentional or unintentional increase in exercise can really derail the recovery process.

Exercise is a form of stress and you need to earn the privilege to push your body the same way you did before.

And to get to that stage requires patience and guidance as you slowly build back up so you don’t run the risk of losing your period again.

That’s the very reason why I launched Better Balance Training - to help people return to the movement they love in a healthy way while ensuring their menstrual health is on point.

An exercise plan tailored to YOU and your goals alongside education and support is what will get you back to the exercise you love doing in a safe and healthy way.

For more info on making a safe return to exercise after HA recovery check out this weeks episode of Holistic Health Radio (link in bio; episode 97) or send me a DM if you want more details on the Better Balance Training program❤️

[NEW PODCAST] Making a safe return to exercise aft

[NEW PODCAST] Making a safe return to exercise after Hypothalamic Amenorrhea Recovery

Today I’m joined again by @lucyannemcconnell – last time she was on the show she was a guest explaining her recovery journey and what she learned and now she’s back but with a whole new role!

She’s now part of the coaching team here at sarahlizking.com and heading up the Better Balance Training programs alongside taking 1:1 health coaching clients for HA recovery.

Making a safe return to exercise is so important after recovery, but oftentimes people aren't sure where to start, what to do, and how hard they can push.

So today, we're going to answer all those questions and more!

In today’s episode on how to make a safe return to exercise after HA recovery we’re going to be covering:

🏋️‍♀️Our own personal journeys with exercise after HA recovery

🙅‍♀️The most common mistakes people make when returning to exercise after HA recovery

💁‍♀️Answering the question: is it ever safe to lose weight after Hypothalamic Amenorrhea recovery

🎯The best goals to set for yourself when you return to training

🏃‍♀️When and if high intensity training is appropriate and what that looks like

💪The importance of strength training for bone health

❓Are PDF plans and instagram workouts ok to do after recovery? Why or why not?

🤓Education on understanding the menstrual cycle and performance - what you SHOULD be tracking, what that means and how to interpret it.

This is one seriously info packed episode!

To tune in click the link in my bio or search for episode 97 of holistic health radio on your favourite podcast player❤️

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