weight loss

Oh Sugar, You Ain't So Sweet

christmas.jpg

Coming off a holiday weekend often times comes paired with a sugar hangover.

It sure tastes good.  And it feels good, too.  Sugar is addictive as cocaine, lighting up dopamine receptors in the brain (think of a Christmas tree.  Inside your HEAD.) 

So, even though we know it's not good for us, we dive in for more, eager for another hit.  What's more troublesome is that we don't even realize we are addicted, and that most people are literally eating it from sun up to sun down.  

Nearly 152 POUNDS of added sugar find it's way into the average American's diet each year.  That is equivalent to an average size HUMAN.  The problem is that it is everything, from the culprits we'd expect (cookies, candy, soda) to the not-so obvious (sauces, crackers, meal replacement shakes, bars, salad dressings, frozen dinners and the majority of all processed foods). 

Your main task is to GET YOUR LABEL READING ON.  And no, not the nutritional label that breaks down calories, grams of fat, fiber, etc.  This is IS important.  But what is more important is the list of INGREDIENTS.  Do you know what you are actually putting IN your body?  

I didn't.  Not for a really long time.  This process was really eye opening for me, and it likely will be for you, too. 

Below, find five foods, many pantry staples, that include processed sugar, as well as other sh*t that probably aren't interested in putting inside your body!  

1.  YOGURT

The majority of flavored yogurts contain added sugars, thickeners and artificial colors.  Trade out fat free conventional yogurts for grass fed, plain 2% of full fat.  Add a tsp of raw honey and fresh fruit to give a punch of natural sweetness.

2. GRANOLA/PROTEIN BARS

You know, healthy, fit people enjoying a granola bar in the fresh air after a glorious hike.  It HAS to be healthy!  Trade out a processed bar for a 1/2 cup of homemade trail mix using raw nuts, unsweetened dry fruit and 75% dark cocoa chips.

sugar foods.jpg

3.  CEREAL

Did you know there are ELEVEN varieties of Cheerios?  Yup, just Cheerios!  Most grocery stores have an entire aisle dedicated to this fortified, sugar packed, shelf stable American favorite--CEREAL!  Swap out your bowl of cold cereal for a serving of rolled oats.  Top with your favorite unsweetened milk, a tsp of real maple syrup, and fresh fruit for a well rounded, nutrient packed breakfast. 

4. NUT BUTTER

Did you know that nut butters are supposed to have a pool of oil sitting on top when you open the jar?  It's true.  As a dedicated JIF eater for most of my life, I was shocked to see this when I opened my first jar of "natural" nut butter.  But, be on the lookout.  Even natural nut butters have added sugar, added oils, added salt and other funk.  Be on the lookout for one with the nut (peanut, almond, cashew, etc), and maybe salt as the only ingredient(s)   

5.  TOMATO SAUCES AND SOUPS

Have you ever eaten a summer tomato right off the vine?  You know, sunk into its divine sweetness.  Like candy!! <3  Not all jarred/canned tomato products have added sugar or funk (think pasta sauce, canned tomatoes, salsa, tomato paste), just be sure to get in the habit of reading those labels! Check out our favorite marinara sauce here We include amazing, easy soup recipes on our weekly meal plans as well!

It's a lot to take in, right?! 

ASSIGNMENT:  Take a look in your fridge/pantry/freezer, and take a look at the ingredient labels of some of your kitchen staples.  The KEY is to do this with CURIOSITY, not judgement.  So, you find all of your food is full of sugar, fillers and other crap?  No probs!  Now you know what to get rid of, or what to avoid during your next shopping trip!

What what you learned below!

 

P.S. ~ Here's a peek at what our members are cooking up this week!

4.19 pics .jpg

—Protein packed pancakes

—A plant-based feta that will blow your mind

—A Caribbean inspired, light spring stew

—Pasta Primavera for the soul

— And, a savory fritatta

Also! Learn how to make your own, easy-peasy fiber rich, gluten free oat flour in this week’s video. If you want in, sign up here by this Wednesday (April 24th):


Let's connect!  Contact me HERE anytime.

newsletter sig.jpg

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?!

 
20s 30s.jpg
 

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

❤ 👇🏼

June Jumpstart

june jumpstart .jpg
 

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?  

22780275_10212773897735724_655056277040123397_n.jpg

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

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

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

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

self love event .jpg
 

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?  

22780275_10212773897735724_655056277040123397_n.jpg

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&nbsp;

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&nbsp;

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&nbsp;

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

spring into .jpg
 

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?  

22780275_10212773897735724_655056277040123397_n.jpg

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&nbsp;

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.,&nbsp;Bossier City, LA

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&nbsp;

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

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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?  

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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.,&nbsp;Bossier City, LA

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&nbsp;

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!

Trust Your Inner Guide

For the last couple of years, I have created a vision board. It is like a goal board—everything that you are setting out to accomplish in different areas of your life throughout the year.

I completed my 2018 board, including goals for our family, our marriage, our home, my business and my health. I included a weight loss goal. I hit print.

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For a moment I reflected, realizing that the weight loss goal wasn’t in alignment with other goals for this year. I went to grab my copy off of the printer to toss into the recycling.

It didn’t print.  

So, I went on the edit my vision board, removing the weight loss goal, and replacing it with “practice self love, honor body,” and hit print.

It printed.

 

As you embark on your journey this year, be open to the messages guiding you throughout your day.  Be kind to yourself, lead with an open heart, and trust you are being led on your path for PURPOSE. 

A New Year Blessing;

May this year be significant in your journey 🦋

May you find simple joys 💫

May you release judgement and find curiosity ✌🏼

May you embrace self love ❤️

May you find something that your heart desires ✨

May you give and receive abundantly 💞

May you bask in Mother Nature's glory🌞

May you find gratitude in moments 🙏🏼

May the journey to the destination provide growth 🛤

May you love 💓

May you be loved 💕

May you trust that you are being guided on your path 🗺

May you find courage to face obstacles 🔮

May you and the people you love be blessed 👥

 

If you you interested in locking arms with a small group of women through my Holistic Heath Practice who are committed to practicing self love and honoring their bodies this year, please be in touch.  With the right focus, you can achieve anything! 

Name *
Name
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Oh Sugar, You Ain't So Sweet

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It sure tastes good.  And it feels good, too.  Sugar is addictive as cocaine, lighting up dopamine receptors in the brain (think of a Christmas tree.  Inside your HEAD.) 

So, even though we know it's not good for us, we dive in for more, eager for another hit.  What's more troublesome is that we don't even realize we are addicted, and that most people are literally eating it from sun up to sun down.  

Nearly 152 POUNDS of added sugar find it's way into the average American's diet each year.  That is equivalent to an average size HUMAN.  The problem is that it is everything, from the culprits we'd expect (cookies, candy, soda) to the not-so obvious (sauces, crackers, meal replacement shakes, bars, salad dressings, frozen dinners and the majority of all processed foods). 

Your main task is to GET YOUR LABEL READING ON.  And no, not the nutritional label that breaks down calories, grams of fat, fiber, etc.  This is IS important.  But what is more important is the list of INGREDIENTS.  Do you know what you are actually putting IN your body?  

I didn't.  Not for a really long time.  This process was really eye opening for me, and it likely will be for you, too. 

Below, find five foods, many pantry staples, that include processed sugar, as well as other sh*t that probably aren't interested in putting inside your body!  

1.  YOGURT

The majority of flavored yogurts contain added sugars, thickeners and artificial colors.  Trade out fat free conventional yogurts for grass fed, plain 2% of full fat.  Add a tsp of raw honey and fresh fruit to give a punch of natural sweetness.

2. GRANOLA/PROTEIN BARS

You know, healthy, fit people enjoying a granola bar in the fresh air after a glorious hike.  It HAS to be healthy!  Trade out a processed bar for a 1/2 cup of homemade trail mix using raw nuts, unsweetened dry fruit and 75% dark cocoa chips.

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3.  CEREAL

Did you know there are ELEVEN varieties of Cheerios?  Yup, just Cheerios!  Most grocery stores have an entire aisle dedicated to this fortified, sugar packed, shelf stable American favorite--CEREAL!  Swap out your bowl of cold cereal for a serving of rolled oats.  Top with your favorite unsweetened milk, a tsp of real maple syrup, and fresh fruit for a well rounded, nutrient packed breakfast. 

4. PEANUT BUTTER

Did you know that nut butters are supposed to have a pool of oil sitting on top when you open the jar?  It's true.  As a dedicated JIF eater for most of my life, I was shocked to see this when I opened my first jar of "natural" nut butter.  But, be on the lookout.  Even natural nut butters have added sugar, added oils, added salt and other funk.  Be on the lookout for one with ORGANIC PEANUTS as the only ingredient.    

5.  TOMATO SAUCES AND SOUPS

Have you ever eaten a summer tomato right off the vine?  You know, sunk into its divine sweetness.  Like candy!! <3  Not all jarred/canned tomato products have added sugar or funk (think pasta sauce, canned tomatoes, salsa, tomato paste), just be sure to get in the habit of reading those labels! Check out my favorite marinara sauce here!  I add new soup recipes weekly on my blog as well.

It's a lot to take in, right?! 

ASSIGNMENT:  Take a look in your fridge/pantry/freezer, and take a look at the ingredient labels of some of your kitchen staples.  The KEY is to do this with CURIOSITY, not judgement.  So, you find all of your food is full of sugar, fillers and other crap?  No probs!  Now you know what to get rid of, or what to avoid next time.   

Feeling overwhelmed?  I've got you girl.  Be in touch with questions about where to start.  You DESERVE to live a healthy, vibrant life, from the inside out! 

Name *
Name
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