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PODCAST

Fat Loss Basics: Become A Diet Dropout

This podcast is for women with 30+ lbs to lose and who are ready to give up restarting a diet every single Monday. For the woman who is done living in the all-or-nothing and, most importantly, done without slashing your cals or following restrictive processes, so you don’t feel overwhelmed. We follow the strategic Diet Dropout Method - 5 phases, where women leave the diet restart cycle behind.

health & fitness fitness

All Episodes

00:25:16

136: You Owe It To Yourself To Envision Her

Fat Loss Basics: Become A Diet Dropout ·

2023/07/05

SHAPE UP 360 GROUP COACHING PROGRAMThis week on Sarah makes you question - if you cannot see who you are becoming, how will you ever become her? It may sound and seem silly, but try it one time. What is the worst that can happen? You may be surprised by what you see on the other side! You may even start to take the next step to reach her - who knows? —--------------------------------------------------------------------------------------------------------------------------**JOIN THE CONSISTENCY

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00:22:48

135: MM: I Have No Idea Where To Start: The Beginner

Fat Loss Basics: Become A Diet Dropout ·

2023/07/03

SHAPE UP 360 GROUP COACHING PROGRAMThis week on Muscle Monday, Sarah gives some tips on where to begin if you’re not familiar with the gym. It can be super overwhelming and intimidating. So how do you start? Where do you go for information? The key is to learn what the exercises are, how they feel, and learn - it’s not going out from the gate and getting HUGE and strong. Yes, that will happen, but first, you must learn! Listen here to find out where to start if you’re a

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00:16:40

134: FNF: Sarah's All OR Nothing - Fu*k It Button

Fat Loss Basics: Become A Diet Dropout ·

2023/06/30

SHAPE UP 360 GROUP COACHING PROGRAMThis week on Friday No Filter, Sarah gets vulnerable. She lets you into a bit about what her life looks like and how she handles when she wants to throw the towel in. You’ll get a raw version of life and how she handles it. Remember to scrape off the plate and NOT throw the whole thing in the trash. —--------------------------------------------------------------------------------------------------------------------------**JOIN THE CONSISTENCY COMPOUND HERE**To

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00:29:30

133: What I Learned From My Kids' Health Class

Fat Loss Basics: Become A Diet Dropout ·

2023/06/28

SHAPE UP 360 GROUP COACHING PROGRAMThis week on the podcast, Sarah dives into her kids’ summer school program. Of course, the subject happens to be health, and this week their focus is nutrition and fitness. So let’s see what the schools are teaching children - some of it - not so terrible, but some of it’s horrendous. Some of these health conversations are very old and no longer accurate.

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00:24:40

132: MM: How Long Is Too Long To Rest?

Fat Loss Basics: Become A Diet Dropout ·

2023/06/26

SHAPE UP 360 GROUP COACHING PROGRAMThis week on Muscle Monday, Sarah weighs in on how long should a rest period be. Of course, a lot of this will depend on goals and training levels, but the answer may shock you. Maybe not as well. So what amount of time is appropriate to rest between sets? And why is this my suggestion? What are your thoughts? —--------------------------------------------------------------------------------------------------------------------------**JOIN THE CONSISTENCY

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00:13:19

131: FNF: What Are Your Actionable Steps?

Fat Loss Basics: Become A Diet Dropout ·

2023/06/23

SHAPE UP 360 GROUP COACHING PROGRAMThis week on Friday NO Filter, Sarah talks about what happens when we don’t take actionable steps towards the goal we are going after. It’s great when we say we want something, but it doesn’t mean anything if we don’t start working towards it. So what are you doing to get there? What actionable steps are you taking to go after what you

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01:04:53

130: Interview w/Kelsey Lensman And Mission 48

Fat Loss Basics: Become A Diet Dropout ·

2023/06/21

SHAPE UP 360 GROUP COACHING PROGRAMThis week Sarah has an incredible interview with coach, friend, and Mission 48 Leader - Kelsey Lensman. Kelsey is on a mission to inspire women and girls to step out of their comfort zone and show themselves they are stronger than they think. In 48 days Kelsey will complete 48 fitness competitions in 48 states bringing awareness to ROX, Ruling Our Experiences, a 501c(3) that develops confident girls who control their own relationships, experiences, decisions, and

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00:23:32

129: MM: Barbells Or Dumbbells - And Why?

Fat Loss Basics: Become A Diet Dropout ·

2023/06/19

SHAPE UP 360 GROUP COACHING PROGRAMThis week on Muscle Monday, Sarah Touches on the difference between using barbells and dumbbells and why having a variety of both in your programming is essential. There is a time and place for each - knowing when to use what is critical. Are you using both in your programming for training? If not, here is why you should be! —--------------------------------------------------------------------------------------------------------------------------**JOIN THE

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00:14:04

128: FNF: #balance - Can You Achieve It?

Fat Loss Basics: Become A Diet Dropout ·

2023/06/16

SHAPE UP 360 GROUP COACHING PROGRAM - EARLY BIRD PRICING TIL JUNE 18This week on Friday NO Filter, Sarah discusses if balance in life is achievable. Most of you want to figure out a way to balance work, family, working out and your nutrition but is that even possible? And if you achieve balancewhat is really happening because of that? Don’t miss Friday No Filter! —--------------------------------------------------------------------------------------------------------------------------**JOIN THE

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00:23:40

127: Throwing It Away On A Saturday

Fat Loss Basics: Become A Diet Dropout ·

2023/06/14

On this week’s episode, Sarah digs into why you can never make it through a weekend. Some of you can’t even make it through a week - but WHY? You get caught in this cycle of “I’ll start on Monday” over and over again. Instead of that, let’s chat about how to make it through and not put ALL of your progress in the trash from the week. —--------------------------------------------------------------------------------------------------------------------------SHAPE UP 360 GROUP COACHING PROGRAM**JOIN

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00:27:05

126: MM: Are Abs Really Made In The Kitchen?

Fat Loss Basics: Become A Diet Dropout ·

2023/06/12

Muscle Monday: Week 7: You have heard this phrase so many times - but is it true? While there is some truth about abs being made in the kitchen, the training element of getting visible abs is not often discussed. Sarah discusses the different angles to consider when trying to get poppin’ abs! —--------------------------------------------------------------------------------------------------------------------------SHAPE UP 360 - EARLY BIRD PRICING - MONTHLY SHAPE UP 360 - EARLY BIRD PRICING -

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00:11:54

125: FNF: But Why A Bulking Phase?

Fat Loss Basics: Become A Diet Dropout ·

2023/06/09

This week on Friday NO Filter, Sarah explains WHY the bulking process is so important. We aren’t educated about this and have difficulty wrapping our brains that adding mass to our body is remotely responsible. I’d argue this is the most important phase of our journey that we should be going through. —--------------------------------------------------------------------------------------------------------------------------**JOIN THE CONSISTENCY COMPOUND HERE**To apply for 1-1 coaching: 1-1

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00:31:30

124: What's The Difference? Cutting/Bulking/Maintaining

Fat Loss Basics: Become A Diet Dropout ·

2023/06/07

On this week’s episode, Sarah discusses the different phases of going on a weight loss journey. The majority of you tend to live in ONE of these phases and do not understand there is an entire process to your journey! We tend to never get to what we want the most, which is typically weight loss because this is the phase we are always trying to live in. Does this sound like

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00:21:52

123: MM : Top Two Training Mistakes

Fat Loss Basics: Become A Diet Dropout ·

2023/06/05

Muscle Monday: Week 6: It can be so frustrating when you feel like you’re doing everything right, but still cannot seem to get the resudlts your looking for. I am going to talk about the top two mistakes I see. The first mistake is using your watch to tell you about your training. The second mistake is if you keep using the generic or free program, your results will eventually tap out. Are you someone who is making one or both of these

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00:10:08

122: FNF: The Possibility Of What If

Fat Loss Basics: Become A Diet Dropout ·

2023/06/02

This week on Friday NO Filter, Sarah talks about giving yourself permission to go after what you want - the possibility of what if you did it - what if you went and did the thing you want so badly? Can you see it - can you see yourself on the other side? What would it feel like? What would it look like?—--------------------------------------------------------------------------------------------------------------------------**JOIN THE CONSISTENCY COMPOUND HERE**To apply for 1-1 coaching: 1-1

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00:25:36

121: Give Yourself Permission To Want More

Fat Loss Basics: Become A Diet Dropout ·

2023/05/31

On this week’s episode, Sarah knows you don’t NEED her permission to go after what you want, but she is here to tell you it’s OK to give yourself permission to go after what you want. Often we play small, hold back, and live little. It’s time we begin to allow ourselves to attack and get what we want and truly desire. What is that you desire deep down in your bones?—--------------------------------------------------------------------------------------------------------------------------**JOIN THE

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00:12:38

120: FNF: Hidden Calories

Fat Loss Basics: Become A Diet Dropout ·

2023/05/26

This week on Friday NO Filter, Sarah goes into details about why we think we are eating 1200 calories, but maybe when we are consuming certain foods, this may not be the case. During this episode, she will give some examples of foods that you may want to be on the lookout for because while they don’t seem like much, they will add up fast! —--------------------------------------------------------------------------------------------------------------------------**JOIN THE CONSISTENCY COMPOUND

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00:28:08

119: Your 1200 Calorie Diet, And Regina George

Fat Loss Basics: Become A Diet Dropout ·

2023/05/24

On this week’s episode, Sarah discusses if we are truly eating 1200 calories and if we are, what is that really doing to our bodies. Is it really helping us achieve the goal we want? One would assume that we just need to keep eating less but is that the anwer that we need? Is that what we have to do? The answer here may shock you and this could be part of why you’re struggling to get to you

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00:26:40

118: MM: Is Gym Your Therapy?

Fat Loss Basics: Become A Diet Dropout ·

2023/05/22

Muscle Monday: Week 5: I know this will be a controversial topic, but I do think it needs to be discussed. At one time I also used to say “the gym is my therapy” but we need to understand the difference between something that may feel therapeutic, and something that is indeed therapy. While exercising can play a big role in helping with depression, anxiety, and even trauma, please be sure you’re seeking outside professional help if

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00:11:41

117: FNF: Set Your Intention First

Fat Loss Basics: Become A Diet Dropout ·

2023/05/19

This week on Friday NO Filter, Sarah drives home the very start of you becoming who you truly desire to be. It’s not after you begin to take steps, as most think it is. It is with setting your intention and owning it. Once you claim it to be yours, it can be yours! Let’s talk about what the process looks like when you start to envision her. —--------------------------------------------------------------------------------------------------------------------------**JOIN THE CONSISTENCY COMPOUND

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