4 Tips to Staying Healthy over the Summer

You can have fun this summer without feeling deprived!  #forrealyo

Here are some tips to help you get through:

→ CHOOSE water FIRST! 

  >> Going for seconds?  No probs!  Gulp down 12-20 ounces first! 

  >> Want the sugar cookie?  Sure thing!  Gulp 12-20 ounces of water FIRST! 

  >> Want a margarita?  Perfect!  Gulp 12-20 ounces (of water, not tequila ;)   first.  

→ BRING along a healthy option to share.  This is a kind gesture, while also guaranteeing a healthy option at your celebration or small gathering! The Veg Out Meal Plan Series offers a wide variety of amazing, easy, healthy dishes!

→ EAT MORE PLANTS. Envision dividing your plate in half, and loading up HALF of that plate with fresh fruits & veggies. The Veg Out Meal Plans are another super easy way to do this!

→ STAY active! Warmer weather is even more reason to move your body with intention.  Get a walk under your belt, a short hike, or run around and play an active game with the kids .  You will feel so much better by keeping your body moving!

→Most importantly, ENJOY yourself!! You are NOT dieting!! You are choosing high energy, NOURISHING foods. And chances are, you will inspire someone.  <3 

And here’s our favorite homemade hummus recipe, perfect for sharing! We’re sharing an awesome promo over here as we kick off summer, too!  

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Let’s stay connected! Contact me anytime HERE!  

Real Food First: Nutrition Foundations

Ready to learn the basic foundational principles around what to eat, in a way that ditches the fad diet mentality and will serve you for LIFE? I’ve got your back!

This Nutrition Foundations program might be a good for you if you are:

→ Tired of counting, measuring, feeling deprived or feeling low energy and like crap

→ Noticing that what always worked is no longer working

→ Interested in learning to eat in a way that will taste fab and keep cravings at bay

→ Ready to get started, but fear the the commitment of time or money involved longer program (and if you’re being really honest with yourself..fear failing..again)

→ Eager to trade short term solutions for long term, sustainable solutions

This 4 week program is designed to take the confusion about what to eat, provide a platform for mindful patterns around food, and create a foundation for long term, sustainable lifestyle change. No crazy pills, tricks, gimmicks, or diets of negative self talk.

Just real food, and the tools you need to learn what foods are best for your body, and how to continue to make food choices that make you feel fab. What you learn and apply in this program will give you the body {and health} you want and deserve!

What’s included:

>> (7) modules, complete with coaching and relevant resources. These address: water, high energy foods, what to eat, understanding cravings, navigating the grocery store, ingredient labels, and simplifying all the food/diet marketing messages out there.

>>Embedded in the program is the 14 Day Cleanse, an incredible opportunity to identify the right foods for YOUR unique body & tap into energy stores you didn’t know you had. This is NOT a starvation cleanse!  A variety of nutrient dense, high fiber foods are conveniently planned for you, taking the guesswork out of wondering what is okay and not okay to eat.  No crazy juicing or shakes required.  

>>Recommended food blogs, recipes, meal planning tutorial & templates, food journal and MORE.

>> (2) 30 minute coaching sessions via phone, to share celebrations, ask questions, explore where you are feeling stuck, and keep you in action.

>> Exclusive online membership site

This program doesn’t exist to give you MORE information; it exists to give you CURATED information. What that means is that what you can expect is information that is relevant, recipes that don’t taste like cardboard, and tools you can use EVERYWHERE, for the rest of your LIFE. Prepare to learn ONLY what you need in order to completely transform your view on food, nutrition and diet…forever.

What clients are saying...

"Sarah changed my mind regarding food, forever. She has truly changed me and pointed me in the RIGHT direction!! I am so tuned into how my body FEELS when I eat. It's so easy now to pass on the garbage! I don't have to ponder or think.. my mind automatically says no."-C.P.

 “I have gained more energy, am making time for exercise, am using techniques to keep me into action and feeling so much better about myself.  I am incorporating more plant based food and a focusing on a balanced plate.” -P.M.

 “I have re-discovered the good feeling that comes from truly caring about my well-being, by making self-care a consistent and joyful priority. I am well on my way." -J.K.

FAQ

What makes this program different?

No. More. Fads. This program is complete with the tools you need to learn to eat in a way that you can sustain for the rest of your life, focusing on Real Food First. Be prepared to shed unwanted weight, increase energy & confidence, begin to heal your relationship with food, and heal your body so you can be free from pain and medications.. forever.

What happens after I enroll?

You will have immediate access to your membership site, complete with everything you need to get started! Content is released over the course of 4 weeks, to keep you out of overwhelm, and IN ACTION!

What is the cost?

This is among the top questions I receive. My question for you is, what is the emotional, physical and financial cost of staying exactly where you are? I invite you to book a complimentary call using the link below to explore this further, and learn more!

I'm not really sure if this is a good fit for me. How can I learn more?

Schedule a complimentary Discovery Session, where we'll talk more about your goals, and discuss together whether or not this program is a good fit!

Healing Your Relationship Food

I remember so clearly laying in bed at night feeling low and come up with grand plans about how I was going to "get skinny." 😆

Diet pills....Low carb....Grapefruit....Cabbage soup....I counted points, calories, portions....Over exercised....Drank my calories....Saved up and then binged… 😣

It was the consistent struggle between “getting back on track” or just saying eff it and drinking wine and binge eating SnackWells cookies for dinner, even though I just had restocked my fridge with loads of fresh produce.  🥦

I was always looking for the next big thing that was going to give me the body I really wanted, but was really stuck on the start-again-stop-again train.  And I wondered why I couldn’t get out of bed in the morning, struggled with irritable bowels and why I couldn’t “just get skinny”😆

Then, in my early 30s, about a year and a half after my son was born, I was the thinnest I have ever been -- and also the real beginning of what I now recognize was a completely warped body image. I loved my body -- but I didn’t fully enjoy my life--  I was too busy obsessing about food, did 3 day starvation cleanses regularly to "reboot" or "get back on track" and was super judgmental every time I ate "too many" carbs, "too much" fat, or enjoyed an ice cream cone with my family. 🤣

These years of chronically dieting ultimately triggered a hormone imbalance, that caused an ugly string of symptoms to rear their heads..

🤷🏻‍♀️Missing and irregular cycles

🚽Constipation

😭Crazy moods

👄Chronic mouth sores

🤚🏼 Dryness and loss of skin pigmentation

💁🏻‍♀️ Brittle hair & nails

🤯 Constant state of brain fog.

I began seeing doctor, after doctor, after doctor, and chased my own tail with no answers until I couldn’t take it anymore. Something needed to change...

Fast forward 3 years and I have a healthy relationship with food, a healthy relationship with my body, and I've RECLAIMED MY LIFE!

🚫 No more diets.

🚫 No more judgement.

🚫 No more irregular cycles.

🚫 No more crazy moods.

🚫 No more constipation.

🚫 No more brain fog.

And the list goes on!

After years of navigating my own journey, studying nutrition, habit change, and becoming a Holistic Health & Lifestyle Coach, I have created a FREE 30 minute workshop to help you take the first step toward feeling like an empowered and healthy woman again.  💃🏻

Are you ready to heal your relationship with food, your body, and reclaim your life?

See you there

❤👇🏼

New Take On The New Year Resolution

Ya know how we all tend to think that January 1st is a powerful day? A day for new beginnings, for starting over, for finally going after your next-level dreams--the body...the health...the relationships that you want (and deserve!).

No one thinks, "August 10th is a great day to start a new chapter in my life!" But why not?

What would happen if you gave today all the power of January 1st?

I spent my entire adult life yo-yo dieting, Googling "How to Lose 5 Pounds," and obsessing about what I did or did't eat.

I did a lot of "starting on Monday," "starting over again tomorrows" and felt like my every moment was consumed with thoughts of what I did or didn't eat.

Through it all, I've been a size 2, and a size 10, and you know what I have FINALLY figured out?!

When you're not feeling deprived, you don't need to start again and stop again. When you've learned how to tune with how your body FEELS when you eat certain foods, you begin to consistently make choices that make you feel good. Because, um, who wants to feel like 💩--in body and mind-- all the time? (I sure settled for that--for a long time)

It doesn’t matter how old you are, what your experience is, how healthy you are in this moment, or what your current pant size is. TODAY is the day where you draw the line in the sand and CHOOSE to ban dieting forever, and be FREE so you can be present for the important people in your life, honor your body, and feel confident in the skin you're in.

I talked to so many incredible women last week, who drew their line in the sand. I am beyond thrilled to lock arms with them and guide them as they learn to eat in a way that is unique to them, WITHOUT quick fixes, pills, starvation cleanses, negative self talk or bullshit..

I've opened up a few more slots open in my calendar this week, and I invite you to book one. There is no better time than right NOW! <3

❤ 👇🏼

Breaking Free from the Diet Mentality

Heeeeyyyyyy! 🏼

How was your weekend?!? I have an amazing recipe to share with you, but wanted to share a quick story with you first..

You know how we get those memory reminders from different apps? These photos both popped up pretty recently and it had me majorly reflecting on how far I have come.

The photo on the left was taken in twenties, when I began dieting. I tried everything--

Diet pills....Low carb....Grapefruit....Cabbage soup....Point counting....Calorie counting....Portion counting....Over exercising....Drinking my calories....Saving up and then binging...

It was the consistent struggle between “getting back on track” or just saying eff it and drinking wine and binge eat SnackWells cookies for dinner, even though I just had restocked my fridge with loads of fresh produce. 

I was always looking for the next big thing that was going to give me the body I really wanted, but was really stuck on the,start-again-stop-again train. 

This middle photo is the thinnest I have ever been (important to note this was POST BABY) -- and also the real beginning of what I now recognize was a completely warped body image. I loved my body here -- but I didn't enjoy my life. I was completely obsessed with food, did 3 day starvation cleanses regularly to "reboot" or "get back on track" and was super judgmental every time I ate "too many" carbs, "too much" fat, or enjoyed an ice cream cone with my family. 

My pant size was never small enough, I was never happy with the scale, and was constantly checking my reflection to make sure my clothes weren’t pinching to “make me look bigger than you already are”. 🤣

The photo on the right? This is true food freedom. 

This is BREAKING FREE from dieting and FINALLY, for the first time in my adult life, feeling comfortable and confident in my skin. This is honoring my body. 

Here's the deal: Americans spend north of $60 billion annually to try to get the body they want, on everything from paying for gym memberships and joining weight-loss programs to drinking diet soda. 🥤

And get this--95% of those people FAIL and find themselves looking for the next fix or solution. 

This approach is FAILING US. We’re running in a hamster wheel! I was running in that wheel with that 95% for a lonnggggg time. 

I mean seriously, in what other industry do we trust a 5% success rate?!

I don't know about you, but I'm not buying a car from someone who has all but 5% of their cars returned. 

So how did I achieve this food freedom? I studied the 5% of people who are not only achieving their health goals, but maintaining them for LIFE. 

I've helped countless other women to do this...WITHOUT quick fixes, pills, starvation cleanses, negative self talk or bullshit..

Here’s what they’re saying:

“This change feels really nice and is so easy. I have so much more energy and am down more pounds this week. This stuff is amazing!!" -V.M.

“I’ve always been hesitant to do anything for myself, let alone open up and look at things I could change/fix. I thought this was going to be so hard, but I'm down over 10 pounds, am trying new foods and have more patience with my kids!" -M.C.

"I finally feel in control. I am acutely aware of the decisions that I make with regard to my nutrition and my body --no longer do my choices send me into the cycle of guilt that eventually results in giving up on myself." -S.T.

You can do this, too. 

If you’re like, “ummmmm she’s talking about me,” say HELL YES to yourself!

We're leaving for vacation this week, but I've opened up a couple of slots in my schedule for complimentary sessions before we head out. 

PS. This isn't for everyone - I am looking for go-getters with an unstoppable commitment to break free from the diet mentality and put themselves back in the driver's seat. Women who are willing to do something different to get something different while simultaneously creating a lifestyle that affords them to be PRESENT and ENGAGED in their life, with the people they love.

️Oh! And you NEED to try this recipe for chocolate chia pudding. It DOES NOT disappoint. 

Talk soon,

xo, sarah

How to Find the Right Foods for YOUR Body

Women are often searching for the right way to get the body, the health, and the ideal weight they’ve always dreamed of. The problem is, rather than figuring out what is right for THEIR unique body, they do what’s working for their best friend, neighbor, or colleague...they measure portions, count calories and points just hoping for their long term solution.

They often feel deprived, hopeless, and are tired of spending so much time obsessing about what they did or didn't eat.

The reason this feels so stressful is because they’ve focused on what works for everyone but THEMSELVES.

There's a better way….

(And can I be honest with you? The answer to the long term solution has very little to do with weight loss.) Even if you’ve tried everything. I mean everything.

In fact, you can skip all of the complicated & time consuming strategy for now and go straight to loving your body NOW, while you continue to transform habits that will change your life (and your pant size… if that’s what you want!)

This is a hot topic... it's something I've seen play out in my own life, and countless of the women I work with.  

So, I put together this FREE presentation that reveals the essential 5 step process I used to go from being completely consumed with my weight, and pant size, to walking into a store and buying clothes that feel good on my NOW body, regardless of the number on tag.

>> Eat and LIVE without obsessing! Know what your unique body actually needs

>> Break free from GUILT around food (without giving up all the good stuff)

>> Clear the BS stories you tell yourself once and for all

>> Use the simple mindset shifts I teach in this 30 minute presentation to quit worrying! Quit comparing! And quit feeling like you are never good enough!

...WITHOUT quick fixes, pills, starvation cleanses, negative self talk or bullshit.. ✌🏼

I share with you my entire approach - my mindset, my approach to eating, how to be freed from food and diets... every detail....

Tune in and watch me take away your frustration! :-) Tag a friend to come along too!!

Nourished Life

Aghhhhh I am so excited to introduce you to my flagship program: Nourished Life! 

Enrollment is limited to 6 women, who want to:

→  Break free from GUILT around food without giving up pizza ... or bread ... or wine...   so they can feel happy and proud of themselves every day

AND

→  Lean in and listen to what their body is telling them it needs right now, in THIS season of their life so they can eat and LIVE without always obsessing!

AND…

→ Want to clear the mental clutter and BS stories they have been telling themselves for years so they can finally create space for things that are more important than their pant size.

Let me guess… This is you?

Alright, good..

After helping hundreds of women I now know what they need most is...

To put THEMSELVES back on their to-do list, allow themselves to be SUPPORTED, and to have the tools to tap back into their INTUITION.  

If you…

•Fear your body is changing for the worse

•Constantly compare your body to others, and always reflect back to when you were in a size {whatever}

•Are holding off on buying new clothes because you are waiting to fit back in to your smaller ones….and your currently living in leggings

•Want to truly end this lifelong roller coaster ride and love your body NOW, in this season of your life

Well... this 10 week program might just be a fit for you.

Nourished Life isn't about quick fixes.  It’s about giving you lasting results that work with your life (all the busy-ness, all the pizza, all the vacations and holidays).

I've actually created a system designed to lean in and listen to what your body is telling you it needs right now, in THIS season of your life without any guilt.

You get 1:1 and group support.

And instead of giving you loads and loads of information at once, it will be layered in, to keep you out of overwhelm, and into action.  

This is about learning to tap into your YOUR INTUITION...
Which is why we're only enrolling 6 women who are eager to drop the starvation cleanses, negative self talk and BS.  

This month’s enrollment is nearly filled and next month is already half full...

If you think you're a fit...
 

Don’t delay, schedule your complimentary call now  >>>

I'm excited for us to have our first kick-off call. Get ready to feel more than good enough, FEEL COMPLETE JOY and be PRESENT in your life again!

Love Your Body NOW, Even if You Aren't at Your Goal Weight

I was {this close} to not sharing this photo because my face looked too round. 🤦🏻‍♀️

WHYYYYYYY do we do this to ourselves?! 😭

I’ve spent my entire life judging myself, obsessing and never feeling like my body was good enough.

It took peering back at the reflection of my postpartum body after 2 back to back pregnancy losses for me to realize that in order to truly heal and move forward I had to learn to embrace, love, and celebrate my body NOW, in this moment.

And if I’m being totally honest, I’m still working through some of those old demons 😈

It’s funny, I've had a couple people ask me recently what is it is I'm doing in my business, and are still not really sure what I do as a Holistic Health & Lifestyle Coach. 🌱

My business has evolved quite a bit— I've worked with people from all different backgrounds with all different needs.

Much of what I do is inspired by what I’ve overcome...

I empower women to stop obsessing about their pant size, honor their bodies, feel alive and stay inspired in the skin they're in. ✨

So, maybe...

🙅 You are tired of obsessing about food, your weight, and your pant size.

🙈You cannot look in the mirror or at a photograph without picking yourself apart, or maybe avoid it altogether.

🤷🏻‍♀️You are consistently put others needs first, and are out of touch with what you truly need and desire

I hear you, sister I hear you! I’ve worn these shoes.

Now Imagine …

💃🏻Walking into a store and buying clothes that feel good on your NOW body, regardless of the number on tag.

🍕Eating pizza….or bread….or wine, WITHOUT guilt and still feel happy and proud of yourself.

⚖️ Stepping on the scale and not allowing the number to dictate your mood. 🤬

📸 Putting yourself back in front of the camera, heading to the pool without covering your body, and start feeling good enough about yourself again so you can be PRESENT in your life!

...WITHOUT quick fixes, pills, starvation cleanses, negative self talk or bullshit.. ✌🏼

If you’re like, “ummmmm she’s talking about me,” say YES to yourself!

We just re-launched our custom 6 week foundational program, Nourished Life, and you should join us.  One-on-one coaching with yours truly, group support, private membership site with customized resources, recipes, tutorials, coaching session tutorials, BONUS materials, including the 14 Day Cleanse, and MORE!  

We’ll be operating from a place of self love & positive self talk. So be prepared for some major breakthroughs. ❤️

Girl, we’re #bettertogether

If you are ready to say HELL YES to yourself, contact me directly HERE, and I will get back to ASAP.  

Part 4: Grocery Shopping Simplified

Effective Grocery Shopping

You are well on your way to being super organized and saving some serious cash on your next grocery trip!  Today, we’ll talk ways to making this trip quick, and kind to the wallet.  

1. Set up your shopping list the way that your grocery is set up.  Envision the space, and start your list where you will enter.  The majority of the time, this is the produce section. So, first on the list; produce.  Last on my list is typically dairy, as that is what is at the opposite end of the store.  And everything else falls between!

2. STICK TO THE LIST.  I mean it.  Don’t be tempted by sales, or talk yourself into buying something that “just looks so good.”  If you effectively planned for this trip (which you did), you already know what’s on sale, and probably have it on your list anyway.          

3. If you have kids, be prepared with snacks.  LOTS of snacks.  It’s hard to buzz around a store with a cranky child.  A whole apple is always a good choice for us--provides 15-20 minutes of solid, sticky entertainment.  

4. Consider a smaller store.  The bigger the store, the more choices, and let’s face it, the more madness.  Choose a smaller grocery in your area to make your time spent there most effective.  

5. Opt for fresh foods.  Doing this forces you to remain on the PERIMETER of the store.  While there are certainly exceptions, most of what is found in the aisles is overly processed, overpriced and not-so-good for you anyway.  Avoiding the aisles as much as possible leads to a quick and effective shopping trip!

6. Stay away from the self checkout line.  You don’t know the PLUs, you will probably scan something incorrectly, and I guarantee you something will go wrong that that damn scale.  Then, you will need to wait 3 minutes for someone to come over and scan their card to turn off your blinking red light.  Meanwhile, the person who entered the “long” line next to you is already on their way out.  Let the cashier do the work for you.  Bonus?  They will more than likely do the bagging for you, to.

What are your tips for survival? 

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Looking for parts 1-3 of the meal planning series?  Get in touch!  Contact me directly HERE.  

How to Find Balance and Gain Control Over Food

I've loved my body through deprivation, and hated it through indulgence.  (anyone else ever binge eat cookies the week of Christmas and then deprive yourself the first week of January?) 

This was one of the many...I’ve done them all!

Binging then starving.

Saving up and then binging 🍕🌯🍦

Diet pills.

Meal replacements.

Low carb.

Grapefruit.

Cabbage soup.

Point counting.

Calorie counting.

Portion counting.

Over exercising.

Drinking my calories 🍺.

As someone very involved in the group ex and fitness sector for the last 10+ years, I was someone who admittedly taught and practiced the diet approach for many years. It came down to calories in + calories out.

But here’s the thing.  If it worked, everyone would be in here ideal pant size, beaming with energy, feeling confident in their skin, and we would all be freed from this obsession regarding “what to eat and what not to eat.”

Here’s what I’ve learned: it’s MORE than just diet and exercise.

There is MORE.

YOU ARE SO MUCH MORE than a freaking calorie expenditure!

And when you’re tapped into what that how that FEELS, you begin to make choices that HONOR the true miracle that you are. ❤️

You are the only you that will ever be born—and you only get one shot at this. 

Want to live your life obsessing about what you did or didn't eat, hating your body, skipping the pool and dodging the camera ? 

Or, free to enjoy ice cream with your kids, to eat and drink at the BBQ,  to enjoy a date night followed by dessert--WITHOUT JUDGEMENT OR GUILT!?

 You have the power to release judgement and shift to PROGRESS vs streamlined perfection. 👊🏼

Allow yourself be okay with not doing it alone!!  (As someone who likes to figure out everything on my own, TRUST ME, I know how hard this is).

If you’re sick of obsessing, like you've tried everything...if what's always worked is no longer working or you know that deep down if you don’t get a handle on this you’re going to miss out on the next great thing in your LIFE...

I’m opening up my schedule next week for complimentary sessions!!  

These are on a first come, first serve basis, and will fill up fast!  #bettertogether
❤👇🏼

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Connect with me directly HERE! 

Summer Holiday Survival 101

You can attend your holiday celebrations without feeling deprived!  #forrealyo

Here are some tips to help you get through:

→ BRING along a healthy option to share.  This is a kind gesture, while also guaranteeing a healthy option at your celebration! See some of my favorites linked at the bottom of this blog post!

→ CHOOSE water FIRST! 

  >> Going for seconds?  No probs!  Gulp down 20-30 ounces first! 

  >> Want the sugar cookie?  Sure thing!  Gulp 20-30 ounces of water FIRST! 

  >> Want a margarita?  Perfect!  Gulp 20-30 ounces (of water, not tequila ;)   first.  

→ EAT MORE PLANTS. Envision your magic plate when building your meal.  Do your best to not graze--those little bites throughout the day add up!

>> Don't know what a magic plate is? Get yours HERE.

→Make good CHOICES: Choose a vinegar based salad over a mayonnaise based one. Try and open faced sandwich by ditching that half the bun. Small choices make a BIG impact!

→ STAY active! A holiday is even more reason to move your body with intention.  Get a walk under your belt, a short hike, or run around and play an active game with the kids .  You will feel so much better by keeping your body moving!

→Most importantly, ENJOY yourself!! You are NOT dieting!! You are making making choices that SERVE you. And chances are, you will inspire someone today.  <3 

Find some of my easy peasy take along items below.  

Homemade Hummus with raw veggies                                       

Garden pasta salad

Black Bean Salsa

Summer Lentil Salad       

3 Bean Salad

Tabbouleah     

4 Bean Salad

Sweet Treat:                                                           

Chickpea Brownies    

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Connect with me HERE!  

June Jumpstart

It's almost summer!

In honor of the season of sunshine and growth, I invite you to embark on a journey of self-care, healing and rejuvenation.     

It is easy to put these things on the back-burner when the days are longer, the kids are out of school, and routines feel out the window.You want to bring our A game -- to be alive and engaged with them, which means it's easy to put yourself last.  

But here's the thing...

You can't bring your A game when you’re depleted, exhausted, overworked, over committed, and consistently putting your needs last. You cannot pour from an empty pitcher.

When you do, you AND your loved ones end up cheated. They don’t get the best version of you, they get a worn down, depleted, cranky, walking dead version of you.  You think you're bringing your A game, but instead are bringing your B, or C or D game.

You DESERVE to feel nourished, to have confidence, to have energy and a spring in your step!  For you AND the people that you love.

Are you ready?

This 6 week group coaching program might be a good for you if:

→ Feel confused about the best foods for your body

→ Are interested in approaching your body, your health, and your weight from a place of self love

→ Want to adopt mindful patterns around your health

→ Are ready to trade short term solutions for long term, sustainable solutions

This group program is designed to take the confusion about what to eat, provide a platform for mindful patterns around your health and create a foundation for long term, sustainable lifestyle change. No crazy pills, tricks, gimmicks, or diets of negative self talk.

Just real food, the real system, tools and support you need to approach your health (and your BODY) from a place of self love.  From this place, making food and lifestyle choices that serve you become easy!

What’s included:

>> (3) 1:1 60 Minute Coaching Coaching Sessions with me via phone or webcall.  I will share customized coaching exercises that are guaranteed to accelerate your results and help you achieve major breakthroughs so you can see transformation in your body – and your life.

>>(3) Group Q&A Sessions via webcall.  Sessions held for added support, accountability and to build community between 1:1 sessions.

>>  Exclusive Online Membership Site.  

 --(7) Modules, complete with coaching, tutorials, relevant resources, recipes, handouts, including the 14 Day Cleanse, and MORE.

>>  Email Support Between Sessions.  Monday-Friday, expect a response from me personally within 24 hours.  

This group program doesn’t exist to give you MORE information; it exists to give you CURATED information. What that means is that what you can expect is information that is relevant, practical and actionable, so you can stay out of overwhelm and in action!!

In order to give you the best possible coaching experience, space is limited! This group program is only offered 6 times a year!  Applicants will be considered on a first come-first serve basis.

We kick off the week of June 17!

Still on the fence?  

I get it.  It has to just be "another program."  Trust me, I've tried them all.  

Until a few years ago, I would let one “bad” choice lead to another...and then another. It was like the never ending cycle of judgement, kind of like this:

Eats a donut at work 👉🏼 says, well eff it, I just screwed up today 👉🏼 eats candy off friends desk 👉🏼 leaves packed lunch in fridge and grabs take out 👉🏼 eats cookie in the afternoon 👉🏼 gahhhhh I feel like 💩 👉🏼 goes home 👉🏼skips workout 👉🏼 has wine and an entire bag of skinny pop instead of dinner.

This cycle would continue sometimes for days, other times for weeks. It was the “being good or being bad” syndrome. It sucked 🤣

So now if I choose to have the donut I realize this a CHOICE, in which I am in control over..just like every other decision I make throughout my day. I approach it without judgement, but instead with curiosity:

1. So, I ate a donut. It was delicious. Moving forward! 

2. So, I ate a donut. And now I feel _______. What was I going for (or trying to cope with/cover up/avoid) by eating this donut? 

This is what I help my clients to do, and I want to help you, too!!

What I've learned through through this time, and in my own personal health journey, is that there are as many “diets” as there are people on the planet.  Do I have it all figured out? Nope. I am still learning, still listening to my body every day. And, compelled & driven to help others learn how to listen to theirs.  What you learn about YOUR body and YOUR habits during this program will change your life!  

What clients are saying...

Jan K., Pittsburgh, PA

"I had been realizing that I needed and wanted to make some changes in my lifestyle. I had fallen into habits of self-neglect, especially in terms of thoughtful and nutritious meal planning. I know that, to make a significant change of any type, it's hard to go it alone.

It felt like perfect timing when I received an email invitation from Sarah to join her 6-week group coaching program. .In this first meeting, I was quickly drawn to Sarah's contagious enthusiasm in sharing her areas of expertise and passion.

I am filled with appreciation for Sarah and for her consistent and loving guidance. It was also of great value to have this experience in a communal forum. The group's camaraderie greatly enhanced the experience, allowing us to share our challenges, learnings, inspirations and celebrations with one another.

I have re-discovered the good feeling that comes from truly caring about my well-being, by making self-care a consistent and joyful priority. I am well on my way.

If you are ready to welcome some topnotch and fun coaching, on your way to optimal health.........treat yourself to a collaboration with Sarah."

Sarah T., Pittsburgh, PA

"There are so many accomplishments I'm proud of that started during this jump start. In addition to weight loss, I'm most proud of the "non scale victories." In just six weeks, my blood pressure dropped from being in the "high" category to just being slightly elevated. It was so amazing to celebrate this victory with my doctor at my last check up and our hope is that the changes I've made will eventually mean I can go off high blood pressure medication!The biggest change for me is that I finally feel in control. I am acutely aware of the decisions that I make with regard to my nutrition and my body -- no longer do my choices send me into the cycle of guilt that eventually results in giving up on myself. Let it go. Move forward.A new habit Sarah instilled in us is to "re frame" self-limiting beliefs that naturally creep up. I catch myself thinking "I don't have time" and hear Sarah's voice saying "wait, let's re frame that" and I land on something like "there's always enough time for what is most important."In this program, you are not alone. The level of knowledge and trust that Sarah brings is, without a doubt, the most important part of this journey. Not only is she knowledgeable and authentic, she is also funny, honest, real, and trustworthy. As a result, she brought out those characteristics in all of us in the group. The group that started together in January became very close, and we continue to rely on each other to celebrate victories (however small), re frame all the negative crap, share recipes, and to move forward!This is not for someone who wants "microwave results." This is a "slow cooker" program that's more about the sum of a lot of small changes then a quick fix that can't be sustained!"

Abby I., Pittsburgh, PA

"This program allowed me to refocus my thoughts about food and how to best fuel my body. I've never considered myself an un-healthy eater, but I think we all have patterns that revolve around food, some of them healthy and some of them definitely not. I also just feel so in-tune with my body. I have learned that my body will tell me when I am doing something that serves it and when I am not. I am now much more capable and wanting to react to those messages now after this program.I no longer depend on coffee in the morning for my energy, but rather my food choices that compound over the days. I am doing less stress/boredom eating, and if I do, I am able to choose more nutritious, high-energy foods that make me feel better afterwards instead of worse. I stopped using my hectic work schedule and social life as an excuse to put my health on the backburner. These habits I've started make my body feel amazing and they make me feel good about my body. This outlook gives me the ability to live my best life with confidence and vibrancy.Overall, I feel happier at work and am in a much better mood. I am sleeping much better, and feeding myself properly has flowed over into me taking care of myself more holistically- body, mind, and spirit. The support and accountability that this group of women offered was really special. And of course, Sarah is always there to answer any questions and provide support! She is in it for the long haul --no quick fixes here!"

FAQ

What is Holistic Health?

Holistic health takes a WHOLE body approach to health and wellness. This is about SO MUCH MORE than nutrition and movement!

What are your credentials?

I immersed myself in the wellness community in 2008 as a certified Pilates instructor, went on to study plant based nutrition beginning in 2009, and began my online Health Coaching practice in 2015. I have worked with hundreds of clients, helping them to approach their health and their bodies from a place of worthiness, desire and self love.

I studied and earned my Holistic Health Coach certification through Health Coach Institute, and am currently working to complete my Life Coach certification. I also hold 3 levels of Mat Pilates Certification, have 10 years teaching experience around the city of Pittsburgh and hold BA and MEd degrees in Education.

What makes this program different?

I hold the belief that my clients are their own best health experts. I see my role as providing resources, and opening up the avenues for YOU to tap into your intuition! My personalized coaching experience enables women to plow through the negative beliefs that are holding them back from truly loving themselves. From this place, we choose to eat healthier, move our bodies with itention, maintain a balanced mood with increased energy levels, and live an overall vibrant life!

When are sessions held?

Initial 1:1 session is held over the phone. Group sessions are held in a private webcall, and can be accessed anywhere with WiFi.

I'm not really sure if this is a good fit for me. How can I learn more?

Schedule a complimentary Discovery Session, where we'll talk more about your goals, and discuss together whether or not this program is a good fit!

Health from a Place of Self Love: 4 Week Exploration

It's almost summer!

In honor of the season of sunshine and growth, I invite you to embark on a journey of self-care, healing and rejuvenation.     

It is easy to put these things on the back-burner when you are focusing on the people that you love.  You want to bring our A game -- to be alive and engaged with them, which means it's easy to put yourself last.  

But here's the thing...

You can't bring your A game when you’re depleted, exhausted, overworked, over committed, and consistently putting your needs last. You cannot pour from an empty pitcher.

When you do, you AND your loved ones end up cheated. They don’t get the best version of you, they get a worn down, depleted, cranky, walking dead version of you.  You think you're bringing your A game, but instead are bringing your B, or C or D game.

You DESERVE to feel nourished, to have confidence, to have energy and a spring in your step!  For you AND the people that you love.

Are you ready?

This 4 week group coaching program might be a good for you if:

→ Feel confused about the best foods for your body

→ Are interested in approaching your weight and your health from a place of self love

→ Want to adopt mindful patterns around your health

→ Are ready to trade short term solutions for long term, sustainable solutions

This group program is designed to take the confusion about what to eat, provide a platform for mindful patterns around your health and create a foundation for long term, sustainable lifestyle change. No crazy pills, tricks, gimmicks, or diets of negative self talk.

Just real food, the real system, tools and support you need to approach your health (and your BODY) from a place of self love.  From this place, making food and lifestyle choices that serve you become easy!

What’s included:

>>(1) 1:1 60 Minute Coaching Session with Me. This session is designed for you to get super clear on your goals, what is holding you back, and actionable steps for you to begin taking to radically improve your health (and your life!)

>>(3) 60 Minute Live Group Coaching Sessions With Our Tribe.  For 3 consecutive weeks, we will meet at Cooper-Siegel Community Library in Pittsburgh, PA, where I share customized coaching exercises that are guaranteed to accelerate your results and help you achieve major breakthroughs.  These coaching sessions are designed to create a place of community and trust.

>> Online Support Community; to stay connected with our tribe throughout our 4 week journey.

>>Customized Done-For-You Materials Such As Checklists, Recipes, Handouts And More. Expect curated information that is relevant, practical and actionable, so you can stay out of overwhelm and in action!!

In order to give you the best possible coaching experience, space is limited! Applicants will be considered on a first come-first serve basis.

We kick off the week of June 3!

Still on the fence?  

I get it.  It has to just be "another program."  Trust me, I've tried them all.  

Until a few years ago, I would let one “bad” choice lead to another...and the another. It was like the never ending cycle of judgement, kind of like this:

Eats a donut at work 👉🏼 says, well eff it, I just screwed up today 👉🏼 eats candy off friends desk 👉🏼 leaves packed lunch in fridge and grabs take out 👉🏼 eats cookie in the afternoon 👉🏼 gahhhhh I feel like 💩 👉🏼 goes home 👉🏼skips workout 👉🏼 has wine and an entire bag of skinny pop instead of dinner.

This cycle would continue sometimes for days, other times for weeks. It was the “being good or being bad” syndrome. It sucked 🤣

So now if I choose to have the donut I realize this a CHOICE, in which I am in control over..just like every other decision I make throughout my day. I approach it without judgement, but instead with curiosity:

1. So, I ate a donut. It was delicious. Moving forward! 

2. So, I ate a donut. And now I feel _______. What was I going for (or trying to cope with/cover up/avoid) by eating this donut? 

This is what I help my clients to do, and I want to help you, too!!

What I've learned through through this time, and in my own personal health journey, is that there are as many “diets” as there are people on the planet.  Do I have it all figured out? Nope. I am still learning, still listening to my body every day. And, compelled & driven to help others learn how to listen to theirs.  What you learn about YOUR body and YOUR habits during this program will change your life!  

What clients are saying...

Jan K., Pittsburgh, PA 

"I had been realizing that I needed and wanted to make some changes in my lifestyle.  I had fallen into habits of self-neglect, especially in terms of thoughtful and nutritious meal planning.  I know that, to make a significant change of any type, it's hard to go it alone.

It felt like perfect timing when I received an email invitation from Sarah to join her 6-week group coaching program.  .In this first meeting, I was quickly drawn to Sarah's contagious enthusiasm in sharing her areas of expertise and passion.

I am filled with appreciation for Sarah and for her consistent and loving guidance.  It was also of great value to have this experience in a communal forum. The group's camaraderie greatly enhanced the experience, allowing us to share our challenges, learnings, inspirations and celebrations with one another.

I have re-discovered the good feeling that comes from truly caring about my well-being, by  making self-care a consistent and joyful priority. I am well on my way.

If you are ready to welcome some topnotch and fun coaching, on your way to optimal health.........treat yourself to a collaboration with Sarah."

Sarah T., Pittsburgh, PA 

"There are so many accomplishments I'm proud of that started during this jump start. In addition to weight loss, I'm most proud of the "non scale victories." In just six weeks, my blood pressure dropped from being in the "high" category to just being slightly elevated. It was so amazing to celebrate this victory with my doctor at my last check up and our hope is that the changes I've made will eventually mean I can go off high blood pressure medication!

The biggest change for me is that I finally feel in control. I am acutely aware of the decisions that I make with regard to my nutrition and my body -- no longer do my choices send me into the cycle of guilt that eventually results in giving up on myself. Let it go. Move forward.

A new habit Sarah instilled in us is to "re frame" self-limiting beliefs that naturally creep up. I catch myself thinking "I don't have time" and hear Sarah's voice saying "wait, let's re frame that" and I land on something like "there's always enough time for what is most important."

In this program, you are not alone. The level of knowledge and trust that Sarah brings is, without a doubt, the most important part of this journey. Not only is she knowledgeable and authentic, she is also funny, honest, real, and trustworthy. As a result, she brought out those characteristics in all of us in the group.  The group that started together in January became very close, and we continue to rely on each other to celebrate victories (however small), re frame all the negative crap, share recipes, and to move forward!

This is not for someone who wants "microwave results." This is a "slow cooker" program that's more about the sum of a lot of small changes then a quick fix that can't be sustained!"

Abby I., Pittsburgh, PA 

"This program allowed me to refocus my thoughts about food and how to best fuel my body. I've never considered myself an un-healthy eater, but I think we all have patterns that revolve around food, some of them healthy and some of them definitely not. I also just feel so in-tune with my body.  I have learned that my body will tell me when I am doing something that serves it and when I am not. I am now much more capable and wanting to react to those messages now after this program.

I no longer depend on coffee in the morning for my energy, but rather my food choices that compound over the days.  I am doing less stress/boredom eating, and if I do, I am able to choose more nutritious, high-energy foods that make me feel better afterwards instead of worse. I stopped using my hectic work schedule and social life as an excuse to put my health on the backburner.  These habits I've started make my body feel amazing and they make me feel good about my body. This outlook gives me the ability to live my best life with confidence and vibrancy.

Overall, I feel happier at work and am in a much better mood.  I am sleeping much better, and feeding myself properly has flowed over into me taking care of myself more holistically- body, mind, and spirit.  The support and accountability that this group of women offered was really special. And of course, Sarah is always there to answer any questions and provide support! She is in it for the long haul --no quick fixes here!"

FAQ

What is Holistic Health?

Holistic health takes a WHOLE body approach to health and wellness, taking into account emotional and social factors, as well as incorporating whole foods and movement. 

What are your credentials? 

I began studying plant based nutrition in 2009, and began my online Health Coaching practice in 2015. I have worked with hundreds of clients across the, helping them to approach their health and their bodies from a place of worthiness, desire and self love

I studied and earned my Holistic Health Coach certification through Health Coach Institute, and am currently working to complete my Life Coach certification. I also hold 3 levels of Mat Pilates Certification, have 10 years teaching experience around the city of Pittsburgh and hold BA and MEd degrees in Education.

What makes this program different?

I hold the belief that my clients are their own best health experts. I see my role as providing resources, and opening up the avenues for YOU to tap into your intuition! My personalized coaching experience enables women to plow through the negative beliefs that are holding them back from truly loving themselves.  From this place, we choose to eat healthier, move our bodies with itention, maintain a balanced mood with increased energy levels, and live an overall vibrant life!  

When are sessions held? 

Initial 1:1 session is held over the phone.  Group sessions are held in a private space at Cooper-Siegel Community Library 

I'm not really sure if this is a good fit for me.  How can I learn more?

Schedule a complimentary Discovery Session, where we'll talk more about your goals, and discuss together whether or not this program is a good fit!

6 Week Jumpstart: Spring Into Your Best You

It's spring! 

In honor of the season of renewal, I invite you to embark on a journey of self-care, healing and rejuvenation.     

It is easy to put these things on the back-burner when you are focusing on the people that you love.  You want to bring our A game -- to be alive and engaged with them, which means it's easy to put yourself last.  

But here's the thing...

You can't bring your A game when you’re depleted, exhausted, overworked, over committed, and consistently putting your needs last. You cannot pour from an empty pitcher.

When you do, you AND your loved ones end up cheated. They don’t get the best version of you, they get a worn down, depleted, cranky, walking dead version of you.  You think you're bringing your A game, but instead are they get your B, or C or D game.

You DESERVE to feel nourished, to have confidence, and to have a spring in your step!  For you AND the people that you love.

Are you ready?

This 6 week group coaching program might be a good for you if:

→ Feel confused about the best foods for your body

→ You get bloated after eating

→ Tend to gain weight easily, especially in your belly

→ Have extra pounds that won’t come off with diet and exercise

→ Are interested in approaching your weight and your health from a place of self love

→ Want to adopt mindful patterns around your health

→ Are ready to trade short term solutions for long term, sustainable solutions

This group program is designed to take the confusion about what to eat, provide a platform for mindful patterns around your health and create a foundation for long term, sustainable lifestyle change. No crazy pills, tricks, gimmicks, or diets of negative self talk. Just real food, and the real system, tools and support you need to ditch the diet mentality, and begin to eat and live in a way that serves you!

What’s included:

>>(1) 1:1 60 Minute Coaching Session with Me. This session is designed for you to get super clear on your goals, what is holding you back, and actionable steps for you to begin taking to radically improve your health (and your life!)

>>(5) 60 Minute Live Group Coaching Sessions With Our Tribe. I will share customized coaching exercises that are guaranteed to accelerate your results and help you achieve major breakthroughs so you can see transformation in your health – and your life. These coaching sessions are designed to create a place of community and trust. Sessions are live, and recorded! 

>>Online Mini Course with 14 Day Cleanse
-- Detailed program guide with video tutorial
-- Food journal
-- Sample recipes and resources

>> Online Support Community; to stay connected with our tribe throughout our 6 week journey.

>>Customized Done-For-You Materials Such As Checklists, Recipes, Handouts And More; This group program doesn’t exist to give you MORE information; it exists to give you CURATED information. What that means is that what you can expect is information that is relevant, practical and actionable, so you can stay out of overwhelm and in action!! 
 

In order to give you the best possible coaching experience, space is limited! Applicants will be considered on a first come-first serve basis. 

We kick off the week of April 30!

Still on the fence?  

I get it.  It has to just be "another program."  Trust me, I've tried them all.  

Until a few years ago, I would let one “bad” choice lead to another...and the another. It was like the never ending cycle of judgement, kind of like this:

Eats a donut at work 👉🏼 says, well eff it, I just screwed up today 👉🏼 eats candy off friends desk 👉🏼 leaves packed lunch in fridge and grabs take out 👉🏼 eats cookie in the afternoon 👉🏼 gahhhhh I feel like 💩 👉🏼 goes home 👉🏼skips workout 👉🏼 has wine and an entire bag of skinny pop instead of dinner.

This cycle would continue sometimes for days, other times for weeks. It was the “being good or being bad” syndrome. It sucked 🤣

So now if I choose to have the donut I realize this a CHOICE, in which I am in control over..just like every other decision I make throughout my day. I approach it without judgement, but instead with curiosity.  This is what I help my clients to do, and I want to help you, too!!

What I've learned through through this time, and in my own personal health journey, is that there are as many “diets” as there are people on the planet.  Do I have it all figured out? Nope. I am still learning, still listening to my body every day. And, compelled & driven to help others learn how to listen to theirs.  What you learn about YOUR body and YOUR habits during this program will change your life!  

What clients are saying...

Jan K., Pittsburgh, PA 

"I had been realizing that I needed and wanted to make some changes in my lifestyle.  I had fallen into habits of self-neglect, especially in terms of thoughtful and nutritious meal planning.  I know that, to make a significant change of any type, it's hard to go it alone.

It felt like perfect timing when I received an email invitation from Sarah to join her 6-week group coaching program.  .In this first meeting, I was quickly drawn to Sarah's contagious enthusiasm in sharing her areas of expertise and passion.

I am filled with appreciation for Sarah and for her consistent and loving guidance.  It was also of great value to have this experience in a communal forum. The group's camaraderie greatly enhanced the experience, allowing us to share our challenges, learnings, inspirations and celebrations with one another.

I have re-discovered the good feeling that comes from truly caring about my well-being, by  making self-care a consistent and joyful priority. I am well on my way.

If you are ready to welcome some topnotch and fun coaching, on your way to optimal health.........treat yourself to a collaboration with Sarah."

Lacey T., Bossier City, LA

"When I met Sarah I had lost 30 pounds on my own over the course of a year but I was sitting at a weight I could never seem to get below. I even joked with my sister and would say "I'm just meant to be chubby!"

Sarah educated me and challenged me to gaining knowledge about and following through with clean eating and exercising. As hopeful as I was starting this new lifestyle, I was still skeptical! I always thought I was making "sacrifices" when I went on a diet

After just one week of Sarah guiding me, I learned that the food I put in my body means nothing if it has nothing nutritionally valuable.  I was never hungry, I felt amazing. I had energy and drive that I haven't possessed before. In one week, I smashed through that plateau and had lost 3 pounds putting me at a weight I had not seen on the scale since before having my FIRST child!  

And, my doctor is going to take me off my cholesterol medicine for 3 months and see if I can stay off of it for good!!! She was very impressed with my progress!! She said to keep up the good work and stay motivated! I am so incredibly thankful for Sarah. Truly life changing!!"

Abby I., Pittsburgh, PA 

"I always considered myself a pretty active person and healthy eater, but I struggled with consistency. I have tried so many diets and workout plans even in my short 24 years.  This time, things were totally different.  Instead of a short-term fix, this has been me deciding that I want to live my life in a way that makes me feel good ALL the time, not just sometimes.  For the first time, I saw real results because I was creating sustainable habits. 

Sarah is so encouraging and real. Every step of the way she was a huge support.  The community of like-minded and goal-oriented people that she provides has been my saving grace.  Being accountable is half the battle!  I have lost about 20lbs, seen muscles appear that I don’t think I’ve ever seen before, and gained such confidence! 

I have made it a priority to love my body and mind, and the positive energy has poured over into everything I do.  I absolutely would not have been able to accomplish my goals without Sarah and the guidance, support, and community that she provides! This is not a “quick fix”, but rather a way to love your life. I am not exaggerating when I say that working with Sarah to change my life for the better is one of the best decisions I have made."

FAQ

What is Holistic Health?

Holistic health takes a WHOLE body approach to health and wellness, taking into account emotional and social factors, as well as incorporating whole foods and movement. 

What are your credentials? 

I began studying plant based nutrition in 2009, and began my online Health Coaching practice in 2015. I have worked with hundreds of clients across the US and Canada, helping them to reach their fitness, nutrition and overall health goals.

I studied and earned my Holistic Health Coach certification through Health Coach Institute, and am currently working to complete my Life Coach certification. I also holds 3 levels of Mat Pilates Certification, has 10 years teaching experience around the city of Pittsburgh and holds BA and MEd degrees in Education.

What makes this program different?

I hold the belief that my clients are their own best health experts. I see my role as providing resources, and opening up the avenues for YOU to tap into your intuition! My personalized coaching experience enables women to eat healthier, lose weight, maintain a balanced mood with increased energy levels, and live an overall vibrant life! These personal improvements are especially important during the different life stages our bodies go through. The ultimate goal is to create long term, sustainable lifestyle change. 

When are sessions held? 

Weekly group sessions will be held live via webcall, and recorded.

I'm not really sure if this is a good fit for me.  How can I learn more?

Schedule a complimentary Discovery Session, where we'll talk more about your goals, and discuss together whether or not this program is a good fit!

Love Yo-Self: A 6 Week Foundational Journey

In honor of February, the month of LOVE, I invite you to embark on a journey of healing, continual learning and self discovery.

It's not easy. Life is busy. Kids and partners and pets and parents need things. There are always house projects. Work is crazy. There is an event, a vacation, a weekend, something, always getting in the way.

But here's the thing...

If you wait until things slow down, the kids are in college, work settles, the house is remodeled, you have more money saved, and the opportune moment in between a vacation, and a social event, you'll never start.

The difference between the people who succeed and the people who don't? They just started.

Are you ready?

This 6 week group coaching program might be a good for you if:

→ You get bloated after eating

→ Tend to gain weight easily, especially in your belly

→ Have extra pounds that won’t come off with diet and exercise

→ Feel confused about the best foods for your body

→ Are interested in approaching your weight and your health from a place of self love

→ Want to adopt mindful patterns around your health

→ Are ready to trade short term solutions for long term, sustainable solutions

This group program is designed to take the confusion about what to eat, provide a platform for mindful patterns around your health and create a foundation for long term, sustainable lifestyle change. No crazy pills, tricks, gimmicks, or diets of negative self talk. Just real food, and the real system, tools and support you need to ditch the diet mentality, and begin to eat and live in a way that serves you!

What’s included:

>>(1) 1:1 60 Minute Coaching Session with Me. This session is designed for you to get super clear on your goals, what is holding you back, and actionable steps for you to begin taking to radically improve your health (and your life!)

>>(5) 60 Minute Live Group Coaching Sessions With Me. I will share customized coaching exercises that are guaranteed to accelerate your results and help you achieve major breakthroughs so you can see transformation in your body – and your life. These coaching sessions are designed to create a place of community and trust. 

>>Online Mini Course with 14 Day Cleanse
-- Detailed program guide with video tutorial
-- Food journal
-- Sample recipes and resources

>> Online Support Community; to stay connected with our tribe throughout our 6 week journey.

>>Customized Done-For-You Materials Such As Checklists, Recipes, Handouts And More; This group program doesn’t exist to give you MORE information; it exists to give you CURATED information. What that means is that what you can expect is information that is relevant, practical and actionable, so you can stay out of overwhelm and in action!! 
 

In order to give you the best possible coaching experience, space is limited! Applicants will be considered on a first come-first serve basis. 

In order to give you the best possible coaching experience, space is limited! Enrollment is on a first come-first serve basis. 

We kick off March 5!

Still on the fence?  

I get it.  It has to just be "another program."  Trust me, I've tried them all.  I counted calories. I measured portions. I counted points.  I would binge, then not eat to make up for the binging.  I would over exercise and over eat.  I tried color diets, diet pills, low carb diets, grapefruit diets, meal replacement shakes.   It wasn't until 2006 that my eyes opened up to a whole new perspective on diet.  The more I read, the more I learned, and the more I practiced in my own life, it became clear that by focusing on the foods that were right for my body, I could break free from the diet mentality and rid the dreaded pattern of yo-yo dieting forever.

What I learned through through this time, and in my own personal health journey, is that there is not one cookie cutter approach.  There are as many “diets” as there are people on the planet.  Do I have it all figured out? Nope. I am still learning, still listening to my body every day. And, compelled & driven to help others learn how to listen to theirs.  What you learn about YOUR body during this program will change your life!  

What clients are saying...

Lacey T., Bossier City, LA

"When I met Sarah I had lost 30 pounds on my own over the course of a year but I was sitting at a weight I could never seem to get below. I even joked with my sister and would say "I'm just meant to be chubby!"

Sarah educated me and challenged me to gaining knowledge about and following through with clean eating and exercising. As hopeful as I was starting this new lifestyle, I was still skeptical! I always thought I was making "sacrifices" when I went on a diet

After just one week of Sarah guiding me, I learned that the food I put in my body means nothing if it has nothing nutritionally valuable.  I was never hungry, I felt amazing. I had energy and drive that I haven't possessed before. In one week, I smashed through that plateau and had lost 3 pounds putting me at a weight I had not seen on the scale since before having my FIRST child!  

And, my doctor is going to take me off my cholesterol medicine for 3 months and see if I can stay off of it for good!!! She was very impressed with my progress!! She said to keep up the good work and stay motivated! I am so incredibly thankful for Sarah. Truly life changing!!"

Abigail I., Pittsburgh, PA 

"I always considered myself a pretty active person and healthy eater, but I struggled with consistency. I have tried so many diets and workout plans even in my short 24 years.  This time, things were totally different.  Instead of a short-term fix, this has been me deciding that I want to live my life in a way that makes me feel good ALL the time, not just sometimes.  For the first time, I saw real results because I was creating sustainable habits. 

Sarah is so encouraging and real. Every step of the way she was a huge support.  The community of like-minded and goal-oriented people that she provides has been my saving grace.  Being accountable is half the battle!  I have lost about 20lbs, seen muscles appear that I don’t think I’ve ever seen before, and gained such confidence! 

I have made it a priority to love my body and mind, and the positive energy has poured over into everything I do.  I absolutely would not have been able to accomplish my goals without Sarah and the guidance, support, and community that she provides! This is not a “quick fix”, but rather a way to love your life. I am not exaggerating when I say that working with Sarah to change my life for the better is one of the best decisions I have made."

FAQ

What is Holistic Health?

Holistic health takes a WHOLE body approach to health and wellness, taking into account emotional and social factors, as well as incorporating whole foods and movement. 

What are your credentials? 

I began studying plant based nutrition in 2009, and began my online Health Coaching practice in 2015. I have worked with hundreds of clients across the US and Canada, helping them to reach their fitness, nutrition and overall health goals.

I studied and earned my Holistic Health Coach certification through Health Coach Institute, and am currently working to complete my Life Coach certification. I also holds 3 levels of Mat Pilates Certification, has 10 years teaching experience around the city of Pittsburgh and holds BA and MEd degrees in Education.

What makes this program different?

I hold the belief that my clients are their own best health experts. I see my role as providing resources, and opening up the avenues for YOU to tap into your intuition! My personalized coaching experience enables women to eat healthier, lose weight, maintain a balanced mood with increased energy levels, and live an overall vibrant life! These personal improvements are especially important during the different life stages our bodies go through. The ultimate goal is to create long term, sustainable lifestyle change. 

When are sessions held? 

Weekly group sessions will be held live via webcall, and recorded.

I'm not really sure if this is a good fit for me.  How can I learn more?

Schedule a complimentary Discovery Session, where we'll talk more about your goals, and discuss together whether or not this program is a good fit!