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sarahlizking

Helping women make friends with food, fitness & their bodies🥰
🎙Holistic Health Radio
🤸‍♀️Creator of @strongerbysarah
👩‍💻Apply for 1:1 Online Coaching

I want to let you in on a little secret... . . . A

I want to let you in on a little secret...
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A lot of people struggle with accountability.
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A huge number of my clients have tried and failed before at finding a healthy balance with food, fitness, regaining their menstrual cycle and achieving body confidence NOT because they didn't know what to do, but because they didn't have the support and accountability to be able to do it.
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When I transitioned from coaching in a gym to working online I was worried that I wouldn't be able to help my clients achieve the same results I had delivered before, but boy was I wrong!
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👉The truth is people need support for more than one hour a week or a couple times a week.
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Change is hard!
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Unlearning toxic diet and fitness culture messages when you're surrounded by it can be overwhelming.
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And going against the grain of what everyone else considers "healthy" in order to find the balance that's right for YOU can be really exhausting.
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👉That's why I encourage my clients to reach out and check in often.
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It's in those in between moments, those days between sessions that accountability and support becomes crucial.
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When things feel hard or uncomfortable as we challenge ourselves to change, you know someone has your back.
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And more than that, if something isn't working, we can adapt and change the plan so you can keep moving forward.
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I'm incredibly grateful that I took the leap of faith towards online coaching as I've been able to help so many women living in Australia and overseas achieve their goals, and feel supported 24/7 through the process.
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Although I'm a big advocate for 1:1 coaching as it achieves the best results for your own personal circumstances I also know it's not a viable option for everyone.
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Which is why I also provide free helpful resources through my podcast and on my website to support my community as best I can (link in bio for those👀).
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I just want you to know that you deserve to live a vibrant healthy life free from body hang-ups or food obsession, and enjoying exercise that makes you feel strong and empowered.
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And I'm here to support you every step of the way❤️

Weight loss isn't a cure all for body or life diss

Weight loss isn't a cure all for body or life dissatisfaction
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There are 2 common questions I ask clients during their initial consultation:
1. Why are you here?
2. How can I help you?
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Oftentimes the topic of weight loss comes up, and while many accept this at face value, I always dig a little deeper.
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The truth is, it's never just about the weight. It's what the weight represents and also the external messages from society we absorb about what it means (because fatphobia and fat shaming is way too real).
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Whenever I ask a client why losing weight is important to them, THEN I get the real answers such as:
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👉I'm tired of not prioritising my health and wellbeing.
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👉I'm fed up with yo-yo dieting & want to have a better relationship with food.
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👉I don't want to be out of breath chasing after my kids or walking up the stairs.
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👉I want to have better body image but I don't know where to start.
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And here's the kicker...
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If you simply focus on JUST the weight, you'll never address any of those more important issues👆
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Weight loss won't fix your body image issues. If you have a negative view of yourself, you will never like how you look no matter how much the scales drop and that's because...
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👉You cannot hate yourself into a version that you love
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Having worked with hundreds of women I know this because I help clients every single day get over body image issues and feel fitter, stronger, and more badass in their bodies.
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Sometimes the weight you need to lose isn't on your body, it's societal expectations, unrealistic body standards, and the perception that being thin = being happy.
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That's why I focus on habit change, helping clients fall in love with moving and nourishing their body in a way that serves them, and doing the inside work on body image, self-worth & confidence.
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Becoming the best version of you, doesn't mean becoming the smallest version of you.
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Always remember that❤️
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👉DM to work with me 1:1 to improve your fitness, health and body image @sarahlizking
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👉Free body image e-book when you sign-up to my newsletter (link in bio)
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👉Check out Holistic Health Radio Podcast for extra body image help. (link in bio)

How often have you had these thoughts: . 1. I'm te

How often have you had these thoughts:
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1. I'm terrified of gaining weight.
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2. I'm scared to take a rest day because I'll lose my fitness.
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3. I'm worried about what other people will think of me.
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4. I fear that other people will judge my body.
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5. I'm worried I'll become out of control around food.
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6. I fear I'll fail.
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7. Other people need help more than me, I don't deserve it.
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8. I'll only be happy when... (insert aesthetic goal here)
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These are some of the most common worries I talk through with clients on a daily basis. And I totally understand them.
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Change is scary.
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Most people assume you just set a goal, figure out the actions and then BOOM you get your results.
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If only it were that simple.
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Most of my clients KNOW what they need to do behaviour wise to make a change. It's their mindset that pulls them into cycles of self-sabotage. And it's my job to help them break that by uncovering:
👉Inner thoughts and worries
👉Past patterns that arise during stressful times like emotional eating
👉Stories they tell themselves such as "I'm not good enough, I don't deserve xyz..."
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It's about uncovering the things that need to be unlearned, as much as it is putting in the new things that need to be relearned.
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You gotta work through the first former in order to get to the latter and achieve your goals.
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And this is why I take a holistic approach. You can throw a whole bunch of new habits at someone, but the only way to make them stick is to have a healthy mindset first.
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If this rings true for you and you notice these patterns reoccurring, here's one way to break the cycle: ask yourself "how do I know this is true?" and/or "where did I learn this?"
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When you step outside your comfort zone these stories are bound to pop up, but you can overcome them.
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Don't let your limiting beliefs hold you back.
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Don't let diet culture fool you into thinking untrue things about happiness and your appearance.
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Don't let your mind fool you into thinking you're not deserving of help.
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You are worthy❤️
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👉Work on your body image fears and limiting beliefs @sarahlizking
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👉Free resources via Holistic Health Radio (link in bio for both)
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📸 @marceauphotography

The world needs more of you, not less. Exercise, f

The world needs more of you, not less. Exercise, fuel your body, and live your life accordingly.
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A lot of fitness marketing is focused on the following things: weight loss, "toning" a certain body part, targeted fat loss, getting absolutely ripped (especially if you're a guy), achieving a flat stomach or six pack abs, or having the perfect booty.
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But here's what a good fitness professional should help you understand:
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👉You may reach your dream body only to figure out that you are no happier.
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In fact you might get there, only to see that the sacrifice of achieving those goals may have taken you away from other important areas of your life including work, your social life, and relationships.
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That's why I focus on several different key concepts when working with my clients including:
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1️⃣ Building a healthy concept of self not attached to physical appearance or fitness level
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2️⃣ Creating habit based fitness goals over outcome based fitness goals.
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3️⃣ If we DO decide to set an outcome based goal it's linked to adding weight on the bar, trying a new activity, or hitting a new PB on a run/lift. However, I still emphasise that the most important thing here is the habits and consistency of training to get you there.
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4️⃣ Explaining the importance of quality training and the need for rest days. This is when you get stronger.
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5️⃣ Talking over fears, worries, and negative self-talk. Making change is uncomfortable and that's often when limiting beliefs appear, so it's important to talk them through and make sure these don't keep us stuck in old patterns.
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6️⃣ Understanding that body image and body confidence is an inside job. As the owner of your body you have every right to want to change things. But as your trainer I'll continually tell you that you are enough just as you are.
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I see my job as so much more than simply providing an effective exercise plan.
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👉I help women feel strong, empowered, confident and connected to their bodies.
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👉I also help women realise they are MORE than just a body.
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Working out should be about building yourself up mentally and physically, and if you find that it's not, know that I'm always here to help❤️

What does it mean to have a healthy mindset toward

What does it mean to have a healthy mindset towards food and nutrition?
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Within my work a big component of what I do is to help clients create a healthy relationship with food and have a good mindset towards nutrition whilst working towards their goals.
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But what exactly does this mean? Well to be honest, it can include a multitude of different things, but the main things I focus on with clients are:
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1️⃣ 𝐔𝐧𝐝𝐞𝐫𝐬𝐭𝐚𝐧𝐝𝐢𝐧𝐠 𝐲𝐨𝐮𝐫 𝐛𝐨𝐝𝐲'𝐬 𝐮𝐧𝐢𝐪𝐮𝐞 𝐞𝐧𝐞𝐫𝐠𝐲 𝐧𝐞𝐞𝐝𝐬 𝐚𝐧𝐝 𝐡𝐨𝐧𝐨𝐮𝐫𝐢𝐧𝐠 𝐭𝐡𝐞𝐦: energy balance and calorie awareness, not obsession is an integral part of the process.
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Underfuelling (whether consciously or unconsciously) can have implications for our overall well-being, hormones, and energy levels to perform in the gym or within our lives/careers. By being aware of how food choice interacts with energy balance we are able to achieve goals that may be health or body composition related.
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2️⃣ 𝐀𝐩𝐩𝐫𝐞𝐜𝐢𝐚𝐭𝐢𝐧𝐠 𝐚𝐧𝐝 𝐤𝐧𝐨𝐰𝐢𝐧𝐠 𝐭𝐡𝐞 𝐝𝐢𝐟𝐟𝐞𝐫𝐞𝐧𝐜𝐞 𝐛𝐞𝐭𝐰𝐞𝐞𝐧 𝐩𝐡𝐲𝐬𝐢𝐜𝐚𝐥, 𝐦𝐞𝐧𝐭𝐚𝐥, 𝐚𝐧𝐝 𝐞𝐦𝐨𝐭𝐢𝐨𝐧𝐚𝐥 𝐡𝐮𝐧𝐠𝐞𝐫: none of these should be feared.
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Instead an appreciation of the signs and signals of each one can help to make appropriate decisions around food choice and/or healthy coping skills to deal with emotions or boredom without turning to food if this is a pattern that is not serving your overall mental health or goals.
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3️⃣ 𝐁𝐞𝐢𝐧𝐠 𝐚𝐰𝐚𝐫𝐞 𝐨𝐟 𝐡𝐮𝐧𝐠𝐞𝐫 𝐚𝐧𝐝 𝐟𝐮𝐥𝐥𝐧𝐞𝐬𝐬 𝐩𝐥𝐮𝐬 𝐭𝐡𝐞 𝐟𝐚𝐜𝐭𝐨𝐫𝐬 𝐭𝐡𝐚𝐭 𝐢𝐧𝐟𝐥𝐮𝐞𝐧𝐜𝐞 𝐭𝐡𝐞𝐬𝐞: honouring these signals can be an important part of a healthy relationship with food once a healthy eating pattern and any necessary weight restoration has been established.
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4️⃣ 𝐁𝐞𝐢𝐧𝐠 𝐟𝐥𝐞𝐱𝐢𝐛𝐥𝐞, 𝐞𝐧𝐣𝐨𝐲𝐢𝐧𝐠 𝐚 𝐰𝐢𝐝𝐞 𝐯𝐚𝐫𝐢𝐞𝐭𝐲 𝐨𝐟 𝐟𝐨𝐨𝐝𝐬, 𝐚𝐧𝐝 𝐚𝐢𝐦𝐢𝐧𝐠 𝐟𝐨𝐫 𝐛𝐚𝐥𝐚𝐧𝐜𝐞 𝐨𝐯𝐞𝐫 𝐭𝐢𝐦𝐞: having a diversity of foods and a balance of macronutrients within meals and/or across the days, weeks, and months will ensure your body is getting the nutrition it needs.
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▶️ 𝐌𝐲 𝐩𝐡𝐢𝐥𝐨𝐬𝐨𝐩𝐡𝐲 is that a healthy relationship with food should be the foundation from which other health goals are achieved and not be sacrificed in the attainment of any physique related changes.
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What does having a healthy relationship with food mean to you?

Finding the sweet spot with health and fitness is

Finding the sweet spot with health and fitness is much like Goldilocks finding her perfect porridge temperature.
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It should be not too much, not too little, but just right for YOU.
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That last word is probably the most critical, because what works for you and what is right for your body, and your goals, will be completely different to someone else.
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As someone who sits in the messy middle ground as a health professional, I help people who come from both sides of the spectrum find their sweet spot and healthy balance with food and fitness.
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It's an uncomfortable place to sit because our society WANTS you to pick a side. You can only ever be anti-diet, or full pro diet. You can only ever be supportive of gentle movement or a 12-week shred approach. And I think that's such a toxic place to sit.
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Instead my approach is one based on sustainability, science, building a healthy concept of self, and working on habits that support your health, fitness, relationship with food and overall wellbeing in the knowledge that consistently applying these will help you reach your goals.
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This week I'm going to give you a sneak peek of what that means exactly as it relates to fitness, food, lifestyle habits and mindset so you know what to look out for when working with a health professional so you can not only achieve, but also maintain your healthy habits for a lifetime.

How to get back on track with your health and fitn

How to get back on track with your health and fitness when life throws you a curve ball.
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In my post a few days ago I mentioned that others or circumstance may be a reason you’re not reaching your health and fitness goals.
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And this has probably been true for a lot of us given the events of the last 7 months.
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Quite frankly, 2020 has been a year🥴. Horrendous bushfires, a global pandemic, a civil rights movement and a recession.
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Many of us are just trying to get by. Health and fitness may not be the top of the priority list, but for a fair few it’s an integral part of their self-care routine and keeps their mental heath in check.
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I personally workout because it boosts my mood, increases my productivity, and I like the feeling of being strong.
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But even I’ve struggled. Fallen out of routine. Missed workouts. Eaten my fair share of fun foods.
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So what’s the magic formula for turning this around?
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Well it’s not as clear cut or as militant as you’re probably expecting.
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The solution is to ask yourself and figure out in that moment if you need a bit of self-kindness OR if what you truly need is tough love and to call yourself out on your own BS then realign your intentions and behaviours.
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Self-kindness may be the solution if you’re someone who needs a moment to honour the situation, your feelings and have some space to figure out the next steps.
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Alternatively, you may need to call yourself out if you notice a pattern of behaviour that’s not supporting your overall wellbeing and is at odds with your values and goals.
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It’s probably fair to say you’ll need a blend of both.
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Which is something one of my clients complimented me on recently, pointing out that I was “firm, but fair” in the process of letting her honour her emotions but then realigning her with the values, vision and habits she needed to get back to in order to flip the switch and reach her health goals.
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Fitness, health and nutrition should NOT be an arena of guilt and shame. Stuff happens in life. We all fall down.
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And the best way to get back on track is to blend compassion with commitment as you work towards your health goals.

Is perfectionism getting in the way of you reachin

Is perfectionism getting in the way of you reaching your goals?
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Hands up for my type-A personalities out there🙋‍♀️
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I see you👀
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And truth be told, I am you.
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There’s a lot to be said for being ambitious, wanting your work to be nothing less than excellent, and holding yourself up to ridiculously high standards.
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On the one hand, everything you apply yourself to you seem to exceed at.
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And on the other hand it can be debilitating.
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When you place the bar so high, it can be incredibly hard to do this most important thing: GET STARTED.
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You worry about what other people will think, or if you’ll fail so you procrastinate about even getting started!
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But here’s the thing, the only person judging you is YOU.
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You gotta stop that 💩 right now because it’s holding you back and delaying you from reaching your goals.
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Now is the time to take massive imperfect action in the direction of your goals.
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If you’re unsure what this direction is, then make sure you’re working with a coach or health professional who can give you a plan and adjust it as you go, so you only have to focus on one thing: ACTION.
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Leave a 🙋‍♀️ below if this has resonated with you or tag anyone who needs to hear this today in the comments below👇
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You can do this. Put perfectionism aside. Let it be beautifully messy as you gain momentum. Just start❤️

My number one tip for taking action if you've lost

My number one tip for taking action if you've lost motivation👇
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In yesterday's post I shared a bunch of reasons why you might not be achieving your health, fitness, or wellbeing goals, and at the top of that list was this: overthinking instead of taking action.
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It's a common trap for a lot of us, so today I want to chat about the BEST way to overcome this obstacle, which is this:
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HAVE A PLAN.
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If you have the knowledge to write out exactly what you need to reach your goal then do it yourself, but honestly, if you're feeling stuck and unsure, lost in overwhelm and don't know what the best thing to do is, then get a plan from a professional.
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I can't stress enough how much of a game changer this is.
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If you have specific exercise goals, see an exercise physiologist or qualified PT for a training program.
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If you have an injury, see a physio who can prescribe you rehab exercises.
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If you're working on healing your relationship with food or improving your eating habits, see a dietitian or intuitive eating counsellor.
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I personally find that when I invest in myself and my goals, I'm much more likely to stick to the plan and follow through on achieving my goals.
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And I find the same thing is true for my clients because not only do they have all the actionable habits they need to execute and reach their goals, they have the accountability and support to get there.
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So here's a little challenge for you today: either take out a piece of paper and write out your plan or use that time to finally book in a session with someone who can write one for you.
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Leave a comment below if this sparked you to take action and write your plan OR hit me up in the DMs for a chat if you're struggling with direction and motivation as I'm here to help.
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P.S. stay tuned over the next few days for some helpful tips on how to stay consistent as you put your plans into action!

Have you felt a bit stuck lately? . Like totally b

Have you felt a bit stuck lately?
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Like totally blah in whatever goals you’re going after whether they are to do with health, business, relationships or something else.
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Well let me ask you a question:
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If you’re being REALLY honest with yourself, are you actually working consistently towards achieving these goals OR are you getting stuck in one of the situations above?
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If you can honestly say that you are putting your heart and soul into achieving success then what you need right now is some self-kindness and reassurance that good things take time.
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Go run yourself a bath, have a glass of wine and chill sister, this post is not for you.
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BUT if this post hit you like a ton of bricks and you’ve resonated with many of the situations from the list above, well then I just want to say:
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YOU ARE NOT ALONE!
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Gosh I can’t tell you the number of times I’ve been stuck in an overthinking spiral instead of actually just DOING something, or felt sorry for myself about an injury and started using it as an excuse instead of focusing on what I could do.
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I’m human.
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So are you.
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Sometimes we get stuck or don’t know the right thing to do and so we do the worst thing possible: nothing.
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Getting through these challenging times is something I help my clients overcome as they work towards their health goals.
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And so over the next couple days I’m going to share with you my favourite tips for getting unstuck.
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All you have to do is make sure your post notifications are on and keep an eye out.
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Until then stay well, stay active,
Sarah❤️

What do running up a flight of stairs and achievin

What do running up a flight of stairs and achieving a health goal have in common?
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The only way to succeed at both is by taking it one step at a time.
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Analogies are one of my favourite ways of solidifying my own thoughts and explaining them to clients. And this one is a personal favourite.
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Working towards a goal is a lot like running up a flight up stairs, to get to the top you have to go through a series of steps.
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If, for some reason, you look too far ahead or behind, you may trip and stumble. But that’s ok. That’s life. It happens.
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All you have to do is get right back up and keep going.
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And often as you near the top, things get harder. If you’ve ever run up a big set of stairs you’d know this too. That accumulation of steps can make your lungs burn and it feels like you’ll never reach the top.
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And this is where a few things come in handy:
✔️ A coach to push you to keep going
✔️ Resilience
✔️ Remembering your “why”
✔️ A positive mindset, and
✔️ A strong self-belief that you can do it.
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Change and achieving your goals takes time, that’s why I work alongside clients to map out every step and help them keep the momentum going along the way, knowing that if they stumble I’ll be there to help them back up.
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So today, as you read this, consider your own goals and how you plan to break them down and achieve them. Be realistic, be patient, but most importantly be persistent.
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And if you need someone to help you figure out what these steps are, hold you accountable and ensure you reach the top and succeed, then send me a DM and let’s chat about my 1:1 coaching and see how I can help.
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Save, share and comment below with your experiences. What’s helped you achieve your goals? How did you keep going when you wanted to give up?
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📸 @marceauphotography

You’re busy, a girl boss, a high-achiever, a car

You’re busy, a girl boss, a high-achiever, a career-driven woman.
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I get you.
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Chase your dreams.
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Be ambitious.
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But don’t get so busy hustling that you forget about your health.
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Make it a priority.
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Write down your exercise as part of your to-do list.
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Stock your kitchen with food so that you can eat well and stay energised.
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If you want the energy to pursue your passions you need to keep that body and brain in tip top shape too.
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#makeyourselfapriority

I'm back👋, and there's something I want to shar

I'm back👋, and there's something I want to share with you...
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It's something I've been thinking about
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For a while now actually
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But haven't spoken about
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And it's this:
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Your past traumas, struggles, and obstacles teach you a tremendous amount about yourself
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But carrying them around can be heavy
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As someone who's lived through and recovered from an eating disorder I'm incredibly grateful that I've shared my story.
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I'm also so humbled that my podcast and me opening up about my journey with hypothalamic amenorrhea has allowed so many other women to seek help and get their period back.
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I also feel incredibly grateful that I get to help women overcome both of the above.
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But in a way I don't want to be defined by these two periods of my life, and professionally I feel there's so many important health topics I want to dive into and help people through as a coach.
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So that's why I took a mini break. I needed time to reflect and regroup.
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Life is about growth, living unapologetically, and going after exactly what you want.
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It doesn't matter who you used to be, it matters who you decide to be today.
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You are not your mistakes, mishaps or past.
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You can decide differently today and at every moment to change.
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With each breath you take you are offered a new opportunity to think, choose, decide, and act in a way that supports you in being all that you are capable of.
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And so with that, a slightly new chapter begins here.
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#letmeupgradeyou #staytuned
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📸 @marceauphotography

Is social media your drug of choice? Or maybe you

Is social media your drug of choice? Or maybe you simply fill your day with endless tasks so you don't have to "feel"
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This is something I've been thinking about lately.
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We all know that certain vices such as too much alcohol or gambling or even abusing exercise can be incredibly harmful to our health, yet we rarely keep ourselves in check when it comes to how much we use our phones or even how much we pack into our days.
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That dopamine hit you get from picking up your phone and scrolling away can be a burst of instant gratification, but what are you left with when that wears off?
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If phones didn't exist and our society didn't wear "busy" like a badge of honour, how would you spend your time?
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We all think that health is simply how much exercise you do, or whether you get enough veggies into your day, but we rarely consider our intellectual health or the impact of how we spend our days on our overall well-being.
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So today, instead of mindlessly scrolling through Instagram for hours, I've got a challenge for you: take out a piece of paper and answer that question above.
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See what you come up with and then make some time to do a few of those things this week❤️

Unpopular Truths About Intuitive Eating: . 1. It's

Unpopular Truths About Intuitive Eating:
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1. It's a skill-set that has to be learned before it actually feels "intuitive"
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2. It's a weight neutral approach and nobody has a crystal ball to tell you what will happen to your body through this process. Some may lose weight, some may gain, some may stay the same.
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3. It will teach you that your weight is not the defining factor of your health or worth. This may be the biggest gift of intuitive eating.
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4. Although you'll learn that food has no moral value, it may take time to remove all guilt you feel around food and eating.
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5. You'll learn how to better cope with emotions without using food, but you'll still emotionally eat from time to time.
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6. You'll question what hunger actually feels like a lot in the beginning. And how full is comfortable fullness? You'll definitely miss the mark a fair few times - overeat, undereat, be not quite satisfied, or overly stuffed - before you learn to balance the two.
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7. Permission to eat all foods does not mean neglecting nutrition. It just means realising you can have what you’re craving and move on.
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8. If you've used food to control many aspects of your life, numb pain, or distract you from something, a whole lot of emotion may come up for you during this process. Talk to someone about it.
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9. Harnessing joyful movement doesn't mean you can only walk or do yoga. HIIT workouts, crossfit, or anything else if that's what you truly enjoy are totally fine if they come from a place of self-care not self-hatred.
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10. Changing your mind about food and your relationship with it, doesn't change everyone else's. Diet culture runs deep for a lot of people.
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11. You will spend a bit of time grieving: for the body you had that took so much control to maintain, for clothes that no longer fit, for the perception of yourself from others that you can no longer sustain because it's entirely exhausting. It's ok to be sad. This stuff is hard.
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12. It'll all be worth it. When you have more headspace and a self-worth built on intrinsic values, not external appearance, life becomes a much fuller experience❤️

Nobody is grading you on your dedication to health

Nobody is grading you on your dedication to health and fitness. It's not some pass or fail exam. And the notion that "falling off the bandwagon" means you need to punish yourself with extra exercise or even stricter dietary rules needs to stop.
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Sometimes you eat the ice cream, stay out late, drink one too many cocktails, and miss your workout the next morning.
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Honestly, it sounds like you had fun so stop judging yourself!
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Realise that what you do occasionally isn't as important as what you do consistently.
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You don't need to do anything radical to get back to habits that make you feel your best. It's as simple as asking yourself "what do I need today?"
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It could be that a walk, a coffee, and an afternoon nap is the perfect combo.
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Other days it could be pushing yourself with some higher intensity cardio to enjoy those post-workout endorphins.
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And sometimes it could mean curling up on the coach with some tea and Netflix.
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Whatever it is, do that.
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And then get back to your regular pattern of eating, exercise, and sleep as soon as you can.
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Simple as that❤️

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