The Growth Over Fear Podcast: Recent Episodes
Sarah Martin
The Growth over Fear Podcast is designed to help you overcome your fears, lean into growth, and learn tangible skills to live a more fulfilled healthy and happy life. Sarah, your host, takes a balanced approach to health and fitness that lets you give yourself grace while staying disciplined to your fitness and health goals, dreams, and desires. Tune in to hear Sarah share her experiences, knowledge, and lessons learned that will help you become your best self.
Listen to this episode where I share my supportive habits/strategies for your late luteal phase to help reduce PMS symptoms and overall support hormonal balance naturally.
Tracking your symptoms cycle by cycle will help you refine your habits and become more understanding and curious of your body. There is a huge interplay of stress, sleep, movement, nutrition, toxin burden, and gut health to rebalance your body.
If you'd like more support or have any questions about this, reach out and I can help you with a individualized protocol.
Ladies, remember - you are strong, resilient, and you are an athlete! Our bodies are incredible.
Connect with Me:
- Instagram: sarahtmwellness
- 1:1 Coaching: Schedule a free discovery call!
- Join my newsletter!!!!!
Zebra- My favorite lip gloss & deodorant- code: sarahdavies
Thesis- Nootropics to help with focus & stress- code: sarahtmwellness
LiveHealthIllie - All low-toxic finds in one shop- code:sarahdavies
Sun & Moo Tallow-Based Skincare - code: sarahdavies
Prime Protein- 15% off Discount (my fave protein powder)
Buoy Electrolytes (no sugar, 87+ trace minerals)- 20% off
Namarie Activewear - code: sarahtmwellness10 (non-toxic)
Find the Good Brand - code: sarahdavies10
Royo Bread- High Protein, High Fiber Bread & Bagels- Code: sarahda10
If you found this episode helpful, don’t forget to share it with a friend or a family member and leave us a review on your favorite podcast platform! Sending you love, health, and all good vibes! xoxo, Sarah
In this quick episode, we dive into simple, natural ways to strengthen your immune system. From nutrient-packed foods to lifestyle habits that really work, learn how to stay strong, energized, and healthy—without overcomplicating it.
- Top immune-boosting foods
- The role of sleep, stress, and movement
- Simple daily habits to stay well year-round
Connect with Me:
- Instagram: sarahtmwellness
- 1:1 Coaching: Schedule a free discovery call!
- Join my newsletter!!!!!
Zebra- My favorite lip gloss & deodorant- code: sarahdavies
Thesis- Nootropics to help with focus & stress- code: sarahtmwellness
LiveHealthIllie - All low-toxic finds in one shop- code:sarahdavies
Sun & Moo Tallow-Based Skincare - code: sarahdavies
Prime Protein- 15% off Discount (my fave protein powder)
Buoy Electrolytes (no sugar, 87+ trace minerals)- 20% off
Namarie Activewear - code: sarahtmwellness10 (non-toxic)
Find the Good Brand - code: sarahdavies10
Royo Bread- High Protein, High Fiber Bread & Bagels- Code: sarahda10
If you found this episode helpful, don’t forget to share it with a friend or a family member and leave us a review on your favorite podcast platform! Sending you love, health, and all good vibes! xoxo, Sarah
In this episode, I’m joined by pelvic health physical therapist and one of my friends, Amelia May! Amelia May is the owner of Sonder Pelvic Therapy & Wellness and a Doctor of Physical Therapy, specializing in pelvic health for the last 5 years. Before launching Sonder, Amelia served as Dallas Clinic Director at Genesis PT & Wellness and later Co-Owner of the Colorado branch, where she helped build a practice known for its whole-body, one-on-one, personalized approach to pelvic floor care.
Her work centers on more than just alleviating pain—she’s passionate about helping people feel fully supported, validated, and equipped to reclaim the activities they love. Amelia especially enjoys working with exercise enthusiasts, from CrossFit and running to Pilates and barre, helping them move with confidence through every stage of life! (which I love!)
In this episode, she breaks down the myths and misconceptions around pelvic floor health. We dive into why Kegels aren’t always the answer, how your core and pelvic floor work together during training, the changes women experience in perimenopause, and what every mom should know about postpartum healing.
Whether you’re an athlete, a new mom, or navigating perimenopause, this conversation will help you better understand your body and take simple steps to feel stronger, supported, and symptom-free.
Connect with Sonder Pelvic Therapy & Wellness:
- Website: sonderpt.com
- Instagram: dr.amelia_dpt
Connect with Me:
- Instagram: sarahtmwellness
- 1:1 Coaching: Schedule a free discovery call!
- Join my newsletter!!!!!
Zebra- My favorite lip gloss & deodorant- code: sarahdavies
LiveHealthIllie - All low-toxic finds in one shop- code:sarahdavies
Sun & Moo Tallow-Based Skincare - Discount code: sarahdavies
Prime Protein- 15% off Discount (my fave protein powder)
Buoy Electrolytes (no sugar, 87+ trace minerals)- 20% off
Namarie Activewear - Code: sarahtmwellness10 (non-toxic)
Find the Good Brand - Code: sarahdavies10
Royo Bread- High Protein, High Fiber Bread & Bagels- Code: sarahda10
If you found this episode helpful, don’t forget to share it with a friend or a family member and leave us a review on your favorite podcast platform! Sending you love, health, and all good vibes! xoxo, Sarah
In this episode, we dive into the world of orofacial myofunctional therapy with the wonderful Emily Gardeski, OMT—what it is, who it can help, and why proper breathing matters for your whole-body health. You’ll learn the most common signs and symptoms to watch for (snoring, teeth grinding, TMJ, etc), simple ways to improve sleep and breathing at home, and how nasal breathing impacts not just daily life but also athletic performance. Whether for yourself or your kids, this conversation will help you understand the power of breath and its role in long-term wellness.
Connect with Emily:
- Book Discovery Call/Assessment
- Book Appt with Emily (25% eval w/ code: Sarah)!
- Instagram: em_gardeski
- Website: www.integrativemyotexas.com
Resources on OMT:
- Sleep Hygiene
- Performance & Nasal Breathing
- Is My Child a Candidate
- Am I A Candidate
Connect with Me:
- Instagram: sarahtmwellness
- 1:1 Coaching: Schedule a free discovery call!
- Join my newsletter!!!!!
Zebra- My favorite lip gloss & deodorant- code: sarahdavies
Sun & Moo Tallow-Based Skincare - Discount code: sarahdavies
Prime Protein- 15% off Discount (my fave protein powder)
Buoy Electrolytes (no sugar, 87+ trace minerals)- 20% off
Namarie Activewear - Code: sarahtmwellness10 (non-toxic)
Find the Good Brand - Code: sarahdavies10
Royo Bread- High Protein, High Fiber Bread & Bagels- Code: sarahda10
If you found this episode helpful, don’t forget to share it with a friend or a family member and leave us a review on your favorite podcast platform! Sending you love, health, and all good vibes! xoxo, Sarah
If you’ve ever been told your fertility is on a strict countdown timer, that ovulation always happens on day 14, or that men’s fertility doesn’t decline with age—this conversation will make you rethink everything you thought you knew.
In this episode, I’m joined by Dr. Aumatma Simmons, a double board-certified Naturopathic Endocrinologist revolutionizing fertility care. After witnessing countless couples struggle with invasive treatments, she pioneered a functional approach that addresses root causes—without drugs or financial strain. She's helped hundreds of "medically hopeless" couples conceive naturally. Beyond her clinical practice, Dr. Aumatma has trained hundreds of physicians, authored a best-selling book, is host of an award-winning podcast, and created Madre Fertility—the world's first Smart Fertility Analysis. Featured across major networks as the leading Holistic Fertility Expert, she's expanding her "fertile systems" approach to help professionals create abundance without burnout.
Together, we dive deep into fertility myths, the truth about hormonal health, and what both women and men should know about supporting reproductive wellness—whether you’re trying to conceive now or simply want to protect your fertility for the future.
If you’ve been feeling confused, anxious, or overwhelmed by the conflicting information around fertility, this episode will leave you feeling informed, empowered, and ready to make the best decisions for your body.
Connect with Dr. Aumatma:
- Instagram: holisticfertilitydoctor
- Facebook: Facebook.com/DrAumatmaND
- Youtube: https://www.youtube.com/c/HolisticFertilityExpert
- TT: @holisticfertilitydoctor
- Website: https://holisticfertilityinstitute.com/
Connect with Me:
- Instagram: sarahtmwellness
- Website: www.sarahtwellness.com
- 1:1 Coaching: Schedule a free discovery call!
- Join my newsletter!!!!!
Sun & Moo Tallow-Based Skincare - Discount code: sarahdavies
Prime Protein- 15% off Discount (my fave protein powder)
Buoy Electrolytes (no sugar, 87+ trace minerals)- 20% off
Namarie Activewear - Code: sarahtmwellness10 (non-toxic)
Find the Good Brand - Code: sarahdavies10
Royo Bread- High Protein, High Fiber Bread & Bagels- Code: sarahda10
If you found this episode helpful, don’t forget to share it with a friend or a family member and leave us a review on your favorite podcast platform! Sending you love, health, and all good vibes! xoxo, Sarah
Are you dragging yourself through the day, needing coffee by 3pm, and wondering why you’re so exhausted even though you’re trying to eat well and do all the right things on your health journey?
Listen to my 9 real reasons of why you are feeling tired all the time & simple tips to change it!
Connect with Me:
- Instagram: sarahtmwellness
- Website: www.sarahtwellness.com
- If you want to optimize your overall health with rebalancing your body & mind, let's connect! I offer 1:1 online fitness and health coaching through my coaching program where you can achieve that and much more: Schedule a free discovery call!
- Join my newsletter!!!!!
Sun & Moo Tallow-Based Skincare - Discount code: sarahdavies
Prime Protein- 15% off Discount (my fave protein powder)
Buoy Electrolytes (no sugar, 87+ trace minerals)- 20% off
Namarie Activewear - Code: sarahtmwellness10 (non-toxic)
Find the Good Brand - Code: sarahdavies10
Royo Bread- High Protein, High Fiber Bread & Bagels- Code: sarahda10
If you found this episode helpful, don’t forget to share it with a friend or a family member and leave us a review on your favorite podcast platform!
Sending you love, health, and all good vibes!
xoxo, Sarah
In this episode, I had the pleasure to chat with Dutch Thomson, Owner of Move Past Pain to Performance, Neuroplasticity Coach & Trainer. He holds 15 certifications in brain-based training. As owner of MP3 (Move Past Pain to Performance), Dutch helps people realize their potential at work and play.
At MP3, Dutch also helps people suffering from various neurological issues including strokes, physical and emotional trauma, chronic pain, concussions, and ADD/ADHD. Dutch's passion for Neuroplasticity comes from his personal experience overcoming numerous obstacles and setbacks.
Dutch is an endurance athlete, and has completed two Ironman races, as well as many other endurance events. He loves all things outdoors, and hiking the mountains of Colorado is one of his favorite things. He has climbed 48 Colorado's highest mountains/14ers.
Connect with Dutch:
- Website: mp3-theratrain.com
- Check out his Youtube Page
Connect with Me:
- Instagram: sarahtmwellness
- Website: www.sarahtwellness.com
- If you want to optimize your overall health with rebalancing your body & mind, let's connect! I offer 1:1 online fitness and health coaching through my coaching program where you can achieve that and much more: Schedule a free discovery call!
- Join my newsletter!!!!!
- Sun & Moo Tallow-Based Skincare - Discount code: sarahdavies
- Prime Protein- 15% off Discount (my fave protein powder)
- Namarie Activewear - Discount code: sarahtmwellness10 (non-toxic)
- Find the Good Brand - Discount code: sarahdavies10
If you found this episode helpful, don’t forget to share it with a friend or a family member and leave us a review on your favorite podcast platform!
Sending you love, health, and all good vibes!
xoxo, Sarah
I break down simple, sustainable practices like movement, sleep, blood sugar balance, and breathing that serve as a framework for managing stress long-term. Whether you're in a busy season or just feeling overwhelmed, this episode will give you the tools to support your nervous system and create more resilience from the inside out.
Connect with Me:
- Instagram: sarahtmwellness
- Website: www.sarahtwellness.com
- If you want to optimize your overall health with rebalancing your body & mind, let's connect! I offer 1:1 online fitness and health coaching through my coaching program where you can achieve that and much more: Schedule a free discovery call!
- Join my newsletter!!!!!
- Sun & Moo Tallow-Based Skincare - Discount code: sarahdavies
- Prime Protein- 15% off Discount (my fave protein powder)
- Namarie Activewear - Discount code: sarahtmwellness10 (non-toxic)
- Find the Good Brand - Discount code: sarahdavies10
If you found this episode helpful, don’t forget to share it with a friend or a family member and leave us a review on your favorite podcast platform!
Sending you love, health, and all good vibes!
xoxo, Sarah
We're diving into the Dirty Dozen and Clean Fifteen list for 2025—what’s changed, what it means, and how to make smart, budget-friendly choices when it comes to buying produce.
Don't forget to eat your veggies!
Get the Clean Fifteen & Dirty Dozen 2025 List here.
Connect with Me:
- Instagram: sarahtmwellness
- Website: www.sarahtwellness.com
- If you want to optimize your overall health with rebalancing your body & mind, let's connect! I offer 1:1 online fitness and health coaching through my coaching program where you can achieve that and much more: Schedule a free discovery call!
- Join my newsletter!!!!!
- Sun & Moo Tallow-Based Skincare - Discount code: sarahdavies
- Prime Protein- 15% off Discount (my fave protein powder)
- Namarie Activewear - Discount code: sarahtmwellness10 (non-toxic)
- Find the Good Brand - Discount code: sarahdavies10
If you found this episode helpful, don’t forget to share it with a friend or a family member and leave us a review on your favorite podcast platform!
Sending you love, health, and all good vibes!
xoxo, Sarah
In this episode, we're diving into the real, science-backed strategies for reducing belly fat — and no, it's not about endless crunches or cutting out carbs. You'll learn why strength training, balancing blood sugar, managing stress, and supporting gut and hormone health are key to long-term results.
If you’ve been doing “all the right things” and still struggling with stubborn belly fat, it may be time to dig deeper. Through functional lab testing, we can uncover root causes like gut imbalances, hidden inflammation, or hormone dysregulation that may be holding you back.
Ready to get to the root cause and finally feel good in your body? Reach out to learn more about my 1:1 coaching and functional lab testing options.
Connect with Me:
- Instagram: sarahtmwellness
- Website: www.sarahtwellness.com
- If you want to optimize your overall health with rebalancing your body & mind, let's connect! I offer 1:1 online fitness and health coaching through my coaching program where you can achieve that and much more: Schedule a free discovery call!
- Join my newsletter!!!!!
- Sun & Moo Tallow-Based Skincare - Discount code: sarahdavies
- Prime Protein- 15% off Discount (my fave protein powder)
- Namarie Activewear - Discount code: sarahtmwellness10 (non-toxic)
- Find the Good Brand - Discount code: sarahdavies10
If you found this episode helpful, don’t forget to share it with a friend or a family member and leave us a review on your favorite podcast platform!
Sending you love, health, and all good vibes!
xoxo, Sarah
In this episode, I’m sharing my top 5 tips for living an alcohol-free life—from setting strong intentions to building new habits that actually feel good. Whether you’re sober curious or fully committed, these tips will help you stay empowered, clear, and confident in your decision.
Connect with Me:
- Instagram: sarahtmwellness
- Website: www.sarahtwellness.com
- If you want to optimize your overall health with rebalancing your body & mind, let's connect! I offer 1:1 online fitness and health coaching through my coaching program where you can achieve that and much more: Schedule a free discovery call!
- Join my newsletter!!!!!
- Sun & Moo Tallow-Based Skincare - Discount code: sarahdavies
- Prime Protein- 15% off Discount (my fave protein powder)
- Namarie Activewear - Discount code: sarahtmwellness10 (non-toxic)
- Find the Good Brand - Discount code: sarahdavies10
If you found this episode helpful, don’t forget to share it with a friend or a family member and leave us a review on your favorite podcast platform!
Sending you love, health, and all good vibes!
xoxo, Sarah
This solo episode is random thoughts and life updates that I have been going through the past few months. I hope you enjoy it! I share with you my experience with following a gut protocol for over 3 months to heal my gut and rebalance my gut bacteria. Did you know that 90% of serotonin (your happy hormone) is produced in the gut?
Since diving into gut health in my Integrative Health Practitioner course, I’ve learned that an imbalanced microbiome can impact:
❌ Digestion & bloating
❌ Mental clarity & mood
❌ Skin health & inflammation
The good news? We can restore balance naturally with the right functional tests & healing protocols.
Connect with me if you want to learn how to heal from the inside out!
Connect with Me:
- Instagram: sarahtmwellness
- Website: www.sarahtwellness.com
- If you want to optimize your overall health with rebalancing your body & mind, let's connect! I offer 1:1 online fitness and health coaching through my coaching program where you can achieve that and much more: Schedule a free discovery call!
- Join my newsletter!!!!!
- Sun & Moo Tallow-Based Skincare - Discount code: sarahdavies
- Prime Protein- 15% off Discount (my fave protein powder)
- Namarie Activewear - Discount code: sarahtmwellness10 (non-toxic)
- Find the Good Brand - Discount code: sarahdavies10
If you found this episode helpful, don’t forget to share it with a friend and leave us a review on your favorite podcast platform!
Sending you love, health, and all good vibes!
xoxo, Sarah
In this episode, I’m joined by Jenn Kirkpatrick, a licensed counselor and yoga instructor, to talk about something so many women quietly struggle with — low self-esteem and how to work through a unhealthy food and exercise relationship. We explore how these patterns develop, how they’re connected to our sense of worth, and what healing actually looks like.
Whether you’ve ever felt guilt around eating, pressure to always “do more,” or like your value depends on your body — this conversation is here to help you shift from control to compassion.
✨ You’ll learn:
- Subtle signs of disordered eating and overexercising
- How self-esteem plays a powerful role in recovery
- Simple tools to reconnect with your body and feel more at peace
When we make the choice to come to therapy, it is a choice to start to work with our own experiences, past and present, so that we can move forward and create a compassionate home within ourselves where we can heal, grow, and live a life aligned with our highest values. Jennifer's therapeutic style includes patience, respect, client-driven care, and interventions that are tailored to the needs of the Client and presentation of the moment. She holds many specialized yoga trainings include the following: Yoga Nidra (Levels I and II), Yin Yoga, Anusara/Alignment Based Practices, Power/Vinyasa Practices, Restorative Practices, and Prenatal Yoga.
Jennifer is a Clinical Mental Health Counselor Credentialed at the LAC (Licensed Addiction Counselor) and LPCC level (Licensed Professional Counselor Candidate) levels. She also has Clinical experience working in Addiction and Recovery outpatient treatment in individual and group settings. She has experience working with individuals experiencing mental health struggles such as anxiety, depression, trauma work, and building/re-building life skills. She owns her own Private Practice located in Parker, CO.
Connect with Jennifer Kirkpatrick:
- Dochas Mindful Counseling
- Instagram: dochas.mindful.counseling
- ONE Yoga Denver - Friday 5pm Gentle Yoga/Yoga Nidra and Sunday at noon Hatha Yoga - Both Classes are Livestream only!
- Santosha Studios, Parker - Thursday Evenings 5:30PM Glow (Heated Power Yoga), 7pm Renew (Yin/Restorative)
Connect with Me:
- Instagram: sarahtmwellness
- Website: www.sarahtwellness.com
- If you want to optimize your overall health with rebalancing your body & mind, let's connect! I offer 1:1 online fitness and health coaching through my coaching program where you can achieve that and much more: Schedule a free discovery call!
- Join my newsletter!!!!!
- Sun & Moo Tallow-Based Skincare - Discount code: sarahdavies
- Prime Protein- 15% off Discount (my fave protein powder)
- Namarie Activewear - Discount code: sarahtmwellness10 (non-toxic)
- Find the Good Brand - Discount code: sarahdavies10
If you found this episode helpful, don’t forget to share it with a friend and leave us a review on your favorite podcast platform!
Sending you love, health, and all good vibes!
xoxo, Sarah
We're diving into something that holds so many people back without them even realizing it—negative beliefs and limiting thoughts.
Have you ever told yourself:
- “I’m not good enough”?
- “I always mess things up”?
- “I’ll never change”?
If so—you’re not alone. But you don’t have to stay stuck in that cycle. This episode will help you identify those beliefs and start replacing them with new, empowering ones.
Connect with Me:
- Instagram: sarahtmwellness
- Website: www.sarahtwellness.com
- If you want to optimize your overall health with rebalancing your body & mind, let's connect! I offer 1:1 online fitness and health coaching through my coaching program where you can achieve that and much more: Schedule a free discovery call!
- Join my newsletter!!!!!
- Sun & Moo Tallow-Based Skincare - Discount code: sarahdavies
- Prime Protein- 15% off Discount (my fave protein powder)
- Namarie Activewear - Discount code: sarahtmwellness10 (non-toxic)
- Find the Good Brand - Discount code: sarahdavies10
If you found this episode helpful, don’t forget to share it with a friend and leave us a review on your favorite podcast platform!
Sending you love, health, and all good vibes!
xoxo, Sarah
In this episode, I have a special guest, Kathleen, who is one of my personal training clients - a badass woman that has been active her entire life.
We dive into real, honest conversations about what it’s like to navigate perimenopause and menopause, the hormonal changes that come with it, and how she’s stayed consistent with strength training and nutrition to support her energy, mindset, and long-term health.
You’ll hear about:
- Her personal journey through perimenopause and menopause
- Tangible things she’s done to optimize her hormones, energy, and recovery
- How she’s shifted her training and nutrition to match her body’s needs
- The mindset that keeps her consistent even when things get hard
- Her advice to women in their 40s, 50s, and beyond who want to feel strong, confident, and empowered
This episode is packed with wisdom, encouragement, and proof that aging doesn't mean slowing down — it means getting smarter, stronger, and more intentional.
Connect with Kathleen:
- LINC Golf and Wellness
- Regen3 Therapeutics
Resources:
- Dr. Mary Claire Haver - Menopause Empowerment
Connect with Me:
- Instagram: sarahtmwellness
- Website: www.sarahtwellness.com
- If you want to optimize your overall health with rebalancing your body & mind, let's connect! I offer 1:1 online fitness and health coaching through my coaching program where you can achieve that and much more: Apply here for coaching!
- Join my newsletter!!!!!
- Sun & Moo Tallow-Based Skincare - Discount code: sarahdavies
- Prime Protein- 15% off Discount (my fave protein powder)
- Namarie Activewear - Discount code: sarahtmwellness10 (non-toxic)
- Find the Good Brand - Discount code: sarahdavies10
If you found this episode helpful, don’t forget to share it with a friend and leave us a review on your favorite podcast platform!
Sending you love, health, and all good vibes!
xoxo, Sarah
We are diving into the importance of fiber in your diet! Fiber plays a crucial role in digestion, gut health, blood sugar balance, and even weight management. But many people aren’t getting enough. Whether you want to improve digestion, stay fuller longer, or support overall health, this episode will give you the tools you need.
Connect with Me:
- Instagram: sarahtmwellness
- Website: www.sarahtwellness.com
- If you want to optimize your overall health with rebalancing your body & mind, let's connect! I offer 1:1 online fitness and health coaching through my coaching program where you can achieve that and much more: Apply here for coaching!
- Join my newsletter!!!!!
- Sun & Moo Tallow-Based Skincare - Discount code: sarahdavies
- Prime Protein- 15% off Discount (my fave protein powder)
- Namarie Activewear - Discount code: sarahtmwellness10 (non-toxic)
- Find the Good Brand - Discount code: sarahdavies10
If you found this episode helpful, don’t forget to share it with a friend and leave us a review on your favorite podcast platform!
Sending you love, health, and all good vibes!
xoxo, Sarah
Feeling overwhelmed but not sure if stress is taking a toll on you? In this episode, I break down the subtle (and not-so-subtle) signs of stress, guide you through a simple self-test to assess your stress levels, and share an easy-to-follow protocol to help you reset and feel more balanced. Whether you're constantly on the go or just need a quick check-in, this episode will help you take control of stress before it controls you. Tune in and walk away with actionable steps to feel calmer, stronger, and more in control of your well-being!
Connect with Me:
- Instagram: sarahtmwellness
- Website: www.sarahtwellness.com
- If you want to optimize your overall health with rebalancing your body & mind, let's connect! I offer 1:1 online fitness and health coaching through my coaching program where you can achieve that and much more: Apply here for coaching!
- Join my newsletter!!!!!
- Sun & Moo Tallow-Based Skincare - Discount code: sarahdavies
- Prime Protein- 15% off Discount (my fave protein powder)
- Namarie Activewear - Discount code: sarahtmwellness10 (non-toxic)
- Find the Good Brand - Discount code: sarahdavies10
If you found this episode helpful, don’t forget to share it with a friend and leave us a review on your favorite podcast platform!
Sending you love, health, and all good vibes!
xoxo, Sarah
In this episode, I sit down with Jen Z, a personal trainer and mom of a toddler, to talk about strength training during and after pregnancy, finding time to work out as a busy mom, and balancing self-care while raising a family. Jen is a dedicated personal trainer specializing in building strong, resilient bodies and helping clients develop lifelong healthy habits. With a focus on strength training, mobility, and sustainable nutrition, she empowers individuals to feel confident and capable in their fitness journeys. Through training programs, personalized coaching, expert guidance, and a supportive approach, she ensures her clients build the skills and mindset needed to maintain an active and healthy lifestyle for years to come.
We dive into the benefits of resistance training for moms, how to rebuild strength postpartum, and simple strategies to stay consistent with fitness—even when life feels chaotic. Whether you’re pregnant, newly postpartum, or deep into mom life, this episode is packed with practical tips and motivation to help you prioritize your health without guilt.
What You’ll Learn:
✔️ The benefits of strength training during pregnancy and postpartum
✔️ Time-saving workout strategies for busy moms
✔️ Tips for balancing it all - exercise, nutrition, self-care
✔️ Why taking care of yourself makes you a better mom
Connect with Jen Z:
- Instagram: movewith.jen
- Website: movewithjen.fit
Connect with Me:
- Instagram: sarahtmwellness
- Website: www.sarahtwellness.com
- If you want to optimize your overall health with rebalancing your body & mind, let's connect! I offer 1:1 online fitness and health coaching through my coaching program where you can achieve that and much more: Apply here for coaching!
- Join my newsletter!
- Sun & Moo Tallow-Based Skincare - Discount code: sarahdavies
- Prime Protein- 15% off Discount (my fave protein powder)
- Namarie Activewear - Discount code: sarahtmwellness10 (non-toxic)
- Find the Good Brand - Discount code: sarahdavies10
If you found this episode helpful, don’t forget to share it with a friend or a new mom you know and leave us a review on your favorite podcast platform!
Sending you love, health, and all good vibes!
xoxo, Sarah
Every day we are exposed to toxins from household cleaners, mold, carpets, baby bottles, pesticides, kitchen products, cosmetics, and the list goes on. Our body was never meant to be exposed to this many, which can lead to many health issues. Some signs of toxin overload could be migraines, skin problems, constant fatigue, insomnia, weight gain, and more.
The good news is we can become educated and learn how to make some small simple swaps in your own home that can lead to less toxins. We also know many ways to remove these toxins, which will be an a future episode.
In this episode, I share my top simple swaps from kitchen to bath products to drinking water that can make a big difference in your overall health! As always, reach out to me with any questions and if you are interested in finding a certain product for your home.
My 7-Day Detox
Interested in doing it together? Message me on Instagram and I'll add you to my list for a community detox coming soon!
Connect with Me:
- Instagram: sarahtmwellness
- Website: www.sarahtwellness.com
- Want to build lasting healthy habits that become automatic? Want to build a healthy relationship with food? I offer 1:1 online fitness, nutrition, and health coaching through my coaching program where you can achieve that and much more: Apply here for coaching!
- Join my newsletter!
- Sun & Moo Tallow-Based Skincare - Discount code: sarahdavies
- Prime Protein- 15% off Discount (my fave protein powder)
- Namarie Activewear - Discount code: sarahtmwellness10 (non-toxic)
- Find the Good Brand - Discount code: sarahdavies10
If you found this episode helpful, don’t forget to share it with a friend and leave us a review on your favorite podcast platform!
Sending you love, health, and all good vibes!
xoxo, Sarah
Did you know that stress can physically manifest in your body, leading to tension in your neck, shoulders, and lower back? In this episode, I sit down with Dr. Champagne to explore how stress impacts spinal health, how chiropractic care can help release built-up stress, and the many myths of chiropractors. We discuss the nervous system's role in muscle tension, posture imbalances caused by stress, and the benefits of spinal adjustments for overall well-being. Plus, Solomon Champagne shares simple strategies to improve posture, reduce tension, and support a healthier, more balanced body.
Tune in to learn:
✅ How stress affects your spine and nervous system
✅ What actually happens when your back "cracks" during an adjustment
✅ The connection between spinal alignment and emotional well-being
✅ Simple daily habits to protect your spine and reduce stress
Connect with Dr. Solomon Champagne:
- Instagram: champagnechiro
- Website: champagnechiro.com
Connect with Me:
- Instagram: sarahtmwellness
- Website: www.sarahtwellness.com
- Want to build lasting healthy habits that become automatic? Want to build a healthy relationship with food? I offer 1:1 online fitness, nutrition, and health coaching through my coaching program where you can achieve that and much more: Apply here for coaching!
- Join my newsletter!
- Prime Protein- 15% off Discount (my fave protein powder)
- Namarie Activewear - Discount code: sarahtmwellness10 (non-toxic)
- Find the Good Brand - Discount code: sarahdavies10
If you found this episode helpful, don’t forget to share it with a friend and leave us a review on your favorite podcast platform!
Sending you love, health, and all good vibes!
xoxo, Sarah
In order to heal, you must remove the thorn. Becoming aware of all the stressors in your life and prioritizing more rest in your day will allow you to recreate more balance for your nervous system. Incorporate more PNS activities into your daily life to help repair your body and brain.
Thank you for supporting the show! I appreciate you more than you know.
Connect with Me:
- Instagram: sarahtmwellness
- Website: www.sarahtwellness.com
- Want to build lasting healthy habits that become automatic? Want to build a healthy relationship with food? I offer 1:1 online fitness, nutrition, and health coaching through my coaching program where you can achieve that and much more: Apply here for coaching!
- Join my newsletter!
- Prime Protein- 15% off Discount (my fave protein powder)
- Namarie Activewear - Discount code: sarahtmwellness10 (non-toxic)
- Find the Good Brand - Discount code: sarahdavies10
If you found this episode helpful, don’t forget to share it with a friend and leave us a review on your favorite podcast platform!
Sending you love, health, and all good vibes!
xoxo, Sarah
It's time to figure out your unique body type and what it means for your health and well-being. You may be a combination of these 2 or 3. Identifying your body type is the first step towards understanding your health tendencies and how best to take care of yourself in a broad overview.
Resources to check out:
- The Overview of the 3 Ayurveda Body Types
- Online Dosha Quiz
- Discover Your Body Type Dr. Cabral Podcast Episode
Thank you for supporting the show! I appreciate you more than you know.
Connect with Me:
- Instagram: sarahtmwellness
- Website: www.sarahtwellness.com
- Want to build lasting healthy habits that become automatic? Want to build a healthy relationship with food? I offer 1:1 online fitness, nutrition, and health coaching through my coaching program where you can achieve that and much more: Apply here for coaching!
- Join my newsletter!
- Prime Protein- 15% off Discount (my fave protein powder)
- Namarie Activewear - Discount code: sarahtmwellness10 (non-toxic)
- Find the Good Brand - Discount code: sarahdavies10
If you found this episode helpful, don’t forget to share it with a friend and leave us a review on your favorite podcast platform!
Sending you love, health, and all good vibes!
xoxo, Sarah
Are you holding back from stepping into the gym because of self-doubt or intimidation? I was in your shoes once before too and honestly, sometimes still am when I go to a new gym facility. I share my experience when I first started and the tips I would recommend to you if you are a beginner or looking to build more confidence in the gym.
Take the first step toward feeling strong and confident by honestly just showing up. One day at a time and soon enough, you'll be making a friend, and feeling like that place is your home.
Thank you for supporting the show! I appreciate you more than you know.
Connect with Me:
- Instagram: sarahtmwellness
- Website: www.sarahtwellness.com
- Want to build lasting healthy habits that become automatic? Want to build a healthy relationship with food? I offer 1:1 online fitness, nutrition, and health coaching through my coaching program where you can achieve that and much more: Apply here for coaching!
- Join my newsletter!
- Prime Protein- 15% off Discount (my fave protein powder)
- Namarie Activewear - Discount code: sarahtmwellness10 (non-toxic)
- Find the Good Brand - Discount code: sarahdavies10
If you found this episode helpful, don’t forget to share it with a friend and leave us a review on your favorite podcast platform!
Sending you love, health, and all good vibes!
xoxo, Sarah
Tiny persistent steps over time will breed powerful results. I share 3 big ideas for making good habits stick! You can set all the goals, but systems and small changes are best for making progress.
I share more on my Daily7 Healthy Habit Challenge that starts on January 6th! I would love to have you join me. We are focusing on one new habit a day for seven days & the goal is to have you move forward with those habits on your journey. Go into 2025 with a head start on your foundational habits for overall health!
Sign up here to do it with me!
Daily7 Healthy Habit Challenge
Happy New Year! Thank you for being here. Thank you for supporting my small business, SarahTWellness and my podcast. My mission is to continue to help driven, hardworking women build confidence, strength, and master holistic healthy habits that they can have for life. You truly make it possible for me to do what I love to do.
Thank you for supporting the show! I appreciate you more than you know.
Connect with Me:
- Instagram: sarahtmwellness
- Website: www.sarahtwellness.com
- Want to build lasting healthy habits that become automatic? Want to build a healthy relationship with food? I offer 1:1 online fitness, nutrition, and health coaching through my coaching program where you can achieve that and much more: Apply here for coaching!
- Join my newsletter!
- Prime Protein- 15% off Discount (my fave protein powder)
- Namarie Activewear - Discount code: sarahtmwellness10 (non-toxic)
- Find the Good Brand - Discount code: sarahdavies10
If you found this episode helpful, don’t forget to share it with a friend and leave us a review on your favorite podcast platform!
Sending you love, health, and all good vibes!
xoxo, Sarah
Let's ditch the all or nothing mentality when setting your New Years Resolutions. In this episode, I share the questions to ask yourself and reflect on before setting new fitness goals. Set small goals that will bring you closer to your long-term goals and keep it sustainable for life. I think of any goal you're setting as a process and journey that means the most, because you are changing your habits, routines, and who you are in a way.
I also share where I would recommend you start on your fitness journey if you are restarting, a beginner, or just trying to improve your overall health.
Connect with Me:
- Instagram: sarahtmwellness
- Website: www.sarahtwellness.com
- Want to build lasting healthy habits that become automatic? Want to build a healthy relationship with food? I offer 1:1 online fitness, nutrition, and health coaching through my coaching program where you can achieve that and much more: Apply here for coaching!
- Join my newsletter!
If you found this episode helpful, don’t forget to share it with a friend and leave us a review on your favorite podcast platform!
Sending you love, health, and all good vibes!
xoxo, Sarah
Exercise can help improve your mood and decrease stress. Learn more in this episode about the link between exercise and mental health! One of the biggest reasons I train in the gym is for my mental health. The feeling of confidence, calm, resiliency, and trust I build is unmatched to any other outlet for combatting stress and anxiety.
At the end, I share what my clients have to say about how exercise has supported their emotional well-being!
Spark: The Revolutionary New Science of Exercise and the Brain Book
Listen to my reel on getting out of your head.
Connect with Me:
- Instagram: sarahtmwellness
- Website: www.sarahtwellness.com
- Want to build lasting healthy habits that become automatic? Want to build a healthy relationship with food? I offer 1:1 online fitness, nutrition, and health coaching through my coaching program where you can achieve that and much more: Apply here for coaching!
- Join my newsletter!
If you found this episode helpful, don’t forget to share it with a friend and leave us a review on your favorite podcast platform!
Sending you love, health, and all good vibes!
xoxo, Sarah
Are you struggling to fit workouts into your busy schedule? In this episode, Sarah breaks down why full-body training is the ultimate solution for maximizing your fitness when you're short on time. Learn the benefits of full-body workouts, key principles for efficiency, and a sample 30-minute routine you can do at home or in the gym. Whether you’re looking to build strength, boost energy, or stay consistent, this episode will help you make the most of every minute.
Connect with Me:
- Instagram: sarahtmwellness
- Website: www.sarahtwellness.com
- Want to build lasting healthy habits that become automatic? Want to build a healthy relationship with food? I offer 1:1 online fitness, nutrition, and health coaching through my coaching program where you can achieve that and much more: Apply here for coaching!
- Join my newsletter!
Send me a message on Instagram if you have any questions and are doing more full body training, let me know how it is going for you. Also, if you found this episode helpful, don’t forget to share it with a friend and leave us a review on your favorite podcast platform!
Sending you love, health, and all good vibes!
xoxo, Sarah
Do you ever get an afternoon slump? Feel exhausted by the time 3 pm rolls around? We have all been there at some point. The goal is to get to a place of sustained energy all day long!
There are small, manageable changes you can do to support your focus, energy, and performance throughout the day.
Key Factors Include;
- Nutrition
- Movement
- Sleep
- Hydration
- Breathing
- Supplements
Connect with Me:
- Instagram: sarahtmwellness
- Website: www.sarahtwellness.com
- Want guidance and accountability on your fitness and wellness journey? I offer 1:1 online fitness, nutrition, and health coaching through my coaching program: Apply here for coaching!
- Join my newsletter!
Send me a message on Instagram if you have any questions or would like extra guidance towards improving your energy. Also, if you found this episode helpful, don’t forget to share it with a friend and leave us a review on your favorite podcast platform!
Sending you love, health, and all good vibes!
xoxo, Sarah
Knee pain—a common issue affecting people of all fitness levels and ages. We’ll explore the primary causes of knee pain, from overuse and injuries to muscle imbalances and poor movement patterns. Join us as we discuss preventative strategies, including exercises to help support knee health and reduce pain. Whether you’re an athlete, a weekend warrior, or just looking to stay active without discomfort, this episode has valuable insights and practical tips to keep your knees strong and pain-free.
It is important to have balanced strength in supporting knee health & incorporating strength and stability exercises.
Download my free resource today and start your journey to healthier, stronger and healthy knees!
Healthy Knees Guide - my favorite, simple exercises.
Connect with Me:
- Instagram: sarahtmwellness
- Website: www.sarahtwellness.com
- Want guidance and accountability on your fitness and wellness journey? I offer 1:1 online fitness, nutrition, and health coaching through my coaching program: Apply here for coaching!
- Join my newsletter!
Send me a message on Instagram if you have any questions or would like extra guidance towards staying pain-free. Also, if you found this episode helpful, don’t forget to share it with a friend and leave us a review on your favorite podcast platform!
Sending you love, health, and all good vibes!
xoxo, Sarah
In this episode, we dive into the world of non-toxic living and explore how switching to healthier products and foods can positively impact your well-being. From cleaning supplies to skincare, and the food we eat, we’ll discuss the products I've been enjoying for non-toxic alternatives that support a cleaner, more sustainable lifestyle. Whether you're just getting started or looking to refine your choices, this episode is packed with insights to help you detox your daily routine and make healthier, more informed decisions for a vibrant, balanced life.
Products Mentioned:
- Boonboo Floss
- Thrive Causemetics Mascara
- Reusable Paper Towels
- Branch Basics
- Zuma Nutrition
- Zebra Deodorant/Toothpaste
- RiseWell Toothpaste
- Acure Shampoo/Conditioner
What Microplastics are doing to the Brain, Body & Reproductive Systems Podcast Episode
Connect with Me:
- Instagram: sarahtmwellness
- Website: www.sarahtwellness.com
- Want guidance and accountability on your fitness and wellness journey? I offer 1:1 online fitness, nutrition, and health coaching through my coaching program: Apply here for coaching!
- Join my newsletter!
What non-toxic products have you been loving? Share your favorites & send me a message on Instagram. We'd love to hear your journey towards healthier living! Also, if you found this episode helpful, don’t forget to share it with a friend and leave us a review on your favorite podcast platform!
Sending you love, health, and all good vibes!
xoxo, Sarah
In this episode, we dive deep into the world of intermittent fasting and 24-36 hour fasting—two powerful tools for optimizing health and well-being. Whether you're curious about fasting for weight management, boosting energy, or improving overall metabolic health, this episode has you covered.
Key Takeaways:
- Fasting can be a powerful tool for improving health, but it’s essential to listen to your body and ease into it.
- Extended fasting (24-36 hours) offers additional benefits like deeper fat burning and cellular repair.
- Break your fast with nutrient-dense foods to support digestion and recovery.
Disclaimer: This episode (along with my other episodes) is for informational purposes only. Please consult with your doctor before starting any fasting routine, especially if you have underlying health concerns.
Resources Mentioned:
- The Complete Guide to Fasting by Jason Fung
- The Fasting Method
- Therapeutic Fasting for Type 2 Diabetes Study
Connect with Me:
- Instagram: sarahtmwellness
- Website: www.sarahtwellness.com
- Want guidance and accountability on your fitness and wellness journey? I offer 1:1 online fitness, nutrition, and health coaching through my coaching program: Apply here for coaching!
Have you tried intermittent fasting? Share your experience & send me a message on Instagram. We'd love to hear your journey! Also, if you found this episode helpful, don’t forget to share it with a friend and leave us a review on your favorite podcast platform!
Sending you love, health, and all good vibes!
xoxo, Sarah
In this episode, we dive into the fascinating world of cranial sacral therapy with a specialist in the field. Michelle Jarest is a licensed massage therapist for 28 years and owns her own business in Denver. In the early stages of her career, Michelle realized that traditional approaches to massage gave clients temporary relief, but seldom completely resolved the issue at hand. What she realized was that massage school had taught her how to identify a tight muscle, but never taught her to ask why the muscle was tight.
Applied kinesiology provided the answer that she was looking for and gave the assessment skills to identify exactly why the muscles were responding in a certain way and how to correct the imbalances to create lasting change. Michelle's passion for learning has led her to study functional medicine, medical acupuncture, craniosacral therapy, functional movement assessment, methylation and epigenetics.Her mission is to provide cutting edge treatments that will eliminate your pain and restore function. She believes that we all can enjoy staying active, free from pain and dysfunction, no matter our age or current physical state of health.
In this episode, you will learn about CST and how this gentle, non-invasive technique taps into the body’s natural rhythms to relieve tension, support emotional release, and improve overall well-being. Whether you’re dealing with chronic pain, stress, or just curious about holistic healing, this conversation uncovers the profound impact CST can have on both body and mind. Tune in to discover how cranial sacral therapy might be the key to unlocking deep healing.
Connect with Michelle:
- Michelle Jarest Massage Website
- Book with Michelle
Find a Therapist near your area.
Connect with Me:
- Instagram: sarahtmwellness
- Website: www.sarahtwellness.com
- Want guidance and accountability on your fitness and wellness journey? I offer 1:1 online fitness, nutrition, and health coaching through my coaching program: Apply here for coaching!
Subscribe & Review:
If you enjoyed this episode, don’t forget to subscribe and leave a review on your favorite podcast platform. Your feedback helps the podcast grow and allows me to continue providing valuable content!
Sending you love, health, and all good vibes!
xoxo, Sarah
In this episode, we dive deep into one of the most overlooked yet crucial aspects of fitness: recovery. Many of us focus on training harder and pushing limits, but the real gains come when we allow our bodies to properly recover.
Join me as we break down why recovery is essential for optimizing performance, preventing injuries, and avoiding burnout—both physically and mentally. Whether you're just starting out or a seasoned athlete, this episode will provide actionable tips to help you incorporate recovery into your routine and maximize your fitness potential.
Key Takeaways:
- Why Recovery is Important
- Types of Recovery
- The Role of the CNS
- Signs of Overtraining
- Practical Tips for Improving Recovery
Resources Mentioned:
- Dr. Huberman Podcast Episode: How to Use Cold & Heat Exposure to Improve Health
Connect with Me:
- Instagram: sarahtmwellness
- Website: www.sarahtwellness.com
- Want guidance and accountability on your fitness and wellness journey? I offer 1:1 online fitness, nutrition, and health coaching through my coaching program: Apply here for coaching!
Subscribe & Review:
If you enjoyed this episode, don’t forget to subscribe and leave a review on your favorite podcast platform. Your feedback helps the podcast grow and allows me to continue providing valuable content!
Sending you love, health, and all good vibes!
xoxo, Sarah
This is last part of this 3-part series, if you missed part one and two, be sure to check it out! In this 3-part series, I am discussing how to stay on track and continue to make progress on your health and fitness journey during life transitions such as changing jobs, moving states, grieving a loss of a loved one, or becoming a parent.
Navigating life transitions while staying committed to your fitness journey can be challenging, especially when it comes to maintaining proper nutrition. In this episode, I share the importance of being flexible and prioritizing protein along with 4 other strategies to stay on track with your nutritional goals. It is all about going back to the basics and doing the best you can!
Want guidance and accountability on your fitness and wellness journey? I offer 1:1 online fitness, nutrition, and health coaching through my coaching program: Apply here for coaching!
If you want more from me, be sure to shoot me a DM...
Follow Me on Instagram
Sending you love, health, and all good vibes!
xoxo, Sarah
This is a 3-part series, if you missed part one, be sure to check it out to learn more about staying consistent with exercise. In this 3-part series, I am discussing how to stay on track and continue to make progress on your health and fitness journey during life transitions such as changing jobs, moving states, grieving a loss of a loved one, or becoming a parent.
Staying positive journey during life transitions can be challenging, but with the right approach, you can maintain your self-care and continue progressing toward your goals. In this episode, I give my top 6 strategies for prioritizing yourself and taking care of your mental and emotional wellbeing. Stay tuned for the next episode in this series where I will go into how to stay on track with your nutrition while working through a life transition.
Want guidance and accountability on your fitness and wellness journey? I offer 1:1 online fitness, nutrition, and health coaching through my coaching program: Apply here for coaching!
If you want more from me, be sure to shoot me a DM...
Follow Me on Instagram
Sending you love, health, and all good vibes!
xoxo, Sarah
In the next 3 episodes, I will be discussing how to stay on track and continue to make progress on your health and fitness journey during life transitions such as changing jobs, moving states, grieving a loss of a loved one, or becoming a parent.
Staying committed to your fitness journey during life transitions can be challenging, but with the right approach, you can maintain your exercise routine and continue progressing toward your goals. In this episode, I give my top 7 strategies for staying consistent with your exercise routine.
Stay tuned for the next episode in this series where I will go into how to prioritize self-care while working through a life transition.
Resources:
- 10-minute mobility routine
- 10-minute mobility flow routine
Want guidance and accountability on your fitness and wellness journey? I offer 1:1 online fitness, nutrition, and health coaching through my coaching program: Apply here for coaching!
If you want more from me, be sure to shoot me a DM...
Instagram: @sarahtmwellness
Sending you love, health, and all good vibes!
xoxo, Sarah
One cannot think well, love well, sleep well, if one has not dined well. In this episode, I share my top 5 strategies for meal planning to make it effective, simple, adaptable, and enjoyable.
The strategies are meant to be more of a framework to be used each week or biweekly so you can stay consistent and make it apart of your lifestyle. The goal is to save time and energy with keeping it simple so it allows for more time and energy for you to do more of the things you love and feel less stressed later.
Resources mentioned:
- Recipe Runner Blog
- Fit Foodie Finds Blog
- Plan to Eat
- My Top 5 Strategies & 3 Delicious Recipes Handout
Thank you so much for checking out this episode of The Growth Over Fear Podcast. If you enjoyed this episode, please be sure to share it with a friend or family member. Also, tag me on instagram if you gave it a listen. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show! I appreciate you SO much!
Sending you love, health, and all good vibes!
xoxo, Sarah
If you want more from me, be sure to check out...
Instagram: @sarahtmwellness
Start your fitness and health journey with me: Apply here for coaching!
In this episode, we delve deep into the powerhouse of your body—the core. Join us as we explore what the core truly is, why it's essential to train, and how a strong core can transform your overall fitness and daily life. We'll break down its critical role in maintaining balance, stability, and strength.
Discover the most effective exercises to engage and strengthen your core. Whether you're looking to improve your posture, enhance your athletic performance, or prevent injuries, this episode is packed with valuable insights on our foundation.
Tune in and learn how to build a solid foundation that will support your fitness goals and elevate your physical capabilities.
Thank you so much for checking out this episode of The Growth Over Fear Podcast. If you enjoyed this episode, please be sure to share it with a friend or family member. Also, tag me on instagram if you gave it a listen. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show! I appreciate you SO much!
Sending you love, health, and all good vibes!
xoxo, Sarah
If you want more from me, be sure to check out...
Instagram: @sarahtmwellness
Start your fitness and health journey with me: Apply here for coaching!
In this episode, I discuss strategies to seamlessly weave fitness into the fabric of your family life and romantic partnerships. Whether you're looking to bond over shared activities, inspire each other to stay active, or create lasting healthy habits together, this episode is packed with practical tips.
Join us as we discuss ideas such as:
- Set Common Goals
- Choose Enjoyable Activities
- Couple Workouts
- Balancing Schedules
- Healthy Competition
- Mix in Small Activities
Tune in to learn steps to help you and your loved ones embrace fitness as a vital part of your relationships. Let’s get moving and growing stronger together!
Thank you so much for checking out this episode of The Growth Over Fear Podcast. If you enjoyed this episode, please be sure to share it with a friend or family member. Also, tag me on instagram if you gave it a listen. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show! I appreciate you SO much!
Sending you love, health, and all good vibes!
xoxo, Sarah
If you want more from me, be sure to check out...
Instagram: @sarahtmwellness
Start your fitness and health journey with me: Apply here for coaching!
Vitamin G! G is for Grounding.
We all need to connect ourselves back to the Earth. The grass, dirt, and sand beneath us has natural healing energy. Grounding, also known as earthing, can improve sleep, lower inflammation, ease stress, improve blood flow, and boost physical healing. It is incredible. Most people want better health for the least amount of work and I believe it gives you so many benefits for little work. Take your shoes off & get grounded.
In this episode, I share with you what grounding is, techniques, grounding technology, my experience, and how to get started.
Learn more from these resources mentioned:
- Earthing: The most important health discovery ever! By: Clinton Ober, Stephen T. Sinatra, and Martin Zucker
- 'Can Going Barefoot Improve Your Sleep?' Article
- Earthing Indoor Products (I have the Earthing Elite Essentials Kit)
- Grounding - The Universal Anti-Inflammatory Remedy Research
Thank you so much for checking out this episode of The Growth Over Fear Podcast. If you enjoyed this episode, please be sure to share it with a friend or family member. Also, tag me on instagram if you gave it a listen. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show! I appreciate you SO much!
Sending you love, health, and all good vibes!
xoxo, Sarah
If you want more from me, be sure to check out...
Instagram: @sarahtmwellness
Start your fitness and health journey with me: Apply here for coaching!
Spring is here and summer is fast approaching! It is a great time of year to get outside and work on your endurance with running. In this episode, I had the pleasure to chat with Dimity who has been a runner for over 25 years and gave her tips and guidance for getting started with running especially if you are a beginner.
Dimity is the co-founder of Another Mother Runner, a virtual community dedicated to helping all women move forward, and is currently the Chief Training Director of the Train Like a Mother Club, which has comprehensive training programs for everything from 5K: Run/Walk to Ironman triathlon. She is the co-author of three books: Run Like a Mother, Train Like a Mother, and Tales from Another Mother Runner, and lives in Denver with her husband, two college-age kids, and two dogs.
We discussed the misconceptions of running, injury prevention, breathing while running, mental preparation, and how to start. This is the episode for you if you are wanting to start running more consistently or getting back into it!
Connect with Dimity:
- Another Mother Runner Podcast
- Another Mother Runner Instagram
- Dimity's Instagram
- Another Mother Runner Facebook
- Another Mother Runner YouTube
Free Resource:
Get started with a 5K Run/Walk Program by Another Mother Runner.Access it here!
Thank you so much for checking out this episode of The Growth Over Fear Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show! I appreciate you SO much!
Sending you love, health, and all good vibes!
xoxo, Sarah
If you want more from me, be sure to check out...
Instagram: @sarahtmwellness
Start your fitness and health journey with me: Apply here for coaching!
Taking care of your gut and hormones starts with the basics. Listen to this episode with guest, Cami Kent with Wild Beautiful Transformations. She is an Integrative and Functional Nutrition and Life Coach specializing in Hormone, Immune and Gut Health. We discuss the signs to watch out for when experiencing an imbalance with your gut and hormones. Then, we go into tools and practices for creating a better balance in your body such as specific foods, supplements, and stress management.
If you want to commit to making your life and health better, this episode is for you. It is possible and worth it when you can look in the mirror and feel really good.
Connect with Cami:
Cami's Facebook Page-Wild Beautiful Transformations
Website- Wild Beautiful Transformations
Cami's In-Person Spring Guided Nutritional Detox Workshop
Eerie, COApril 20th, 10:00-12:00pm -Reserve your spot here!
Thank you so much for checking out this episode of The Growth Over Fear Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show! I appreciate you SO much!
Sending you love, health, and all good vibes!
xoxo, Sarah
If you want more from me, be sure to check out...
Instagram: @sarahtmwellness
Start your fitness and health journey with me: Apply here for coaching!
We all have been there - vacation/work trip/weekend getaway is all planned, but you feel some anxiety around the trip due to how it will impact your fitness and health goals. I get it, I have been there. Some may feel like they will overindulge and let it all go and some may feel like they can't enjoy the vacation because they have to stay "perfect" on their nutrition and training.
Balance is key when going on vacation. It won't be perfect and that's okay. You can still focus on the basics and the healthy habits you have been focusing on. In this episode, I go over how to still stay on track while on vacation with my 4 top habits. It may not look like your usual routine, but you can still keep momentum with setting realistic and simple mini habits for your trip. I find that when you set your intention for the trip ahead of time that will help you focus on still making progress and feeling accomplished after the trip. It is all about going in with a plan in place that fits for you while still enjoying every moment of the experience no matter where it is :)
Thank you so much for checking out this episode of The Growth Over Fear Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show! I appreciate you SO much!
Sending you love, health, and all good vibes!
xoxo, Sarah
If you want more from me, be sure to check out...
Instagram: @sarahtmwellness
Start your fitness and health journey with me: Apply here for coaching!
This supplement is the most well-researched and safest supplement to provide notable benefits in strength and power output during resistance exercise. It also has been shown to reduce mental fatigue and improve brain health.
Don't sleep on this if you are someone that trains in the gym consistently and is looking to improve strength gains, athletic performance, and brain health. I have been taking it consistently for a few years now and have felt it is well worth it.
Learn more from these resources:
- Creatine Basic Info
- Creatine Supplementation in Women's Health Study
Thank you so much for checking out this episode of The Growth Over Fear Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show! I appreciate you SO much!
Sending you love, health, and all good vibes!
xoxo, Sarah
If you want more from me, be sure to check out...
Instagram: @sarahtmwellness
Start your fitness and health journey with me: Apply here for coaching!
Have you ever wanted to change something about yourself but you weren’t sure how? Have you ever struggled to meet long term goals because of the time it will take? Have you tried everything on your weight loss journey and aren't seeing results? Listen is Kim's inspiring weight loss and fitness journey!
Kim Galbreath lost half her bodyweight in 15 months with no pills, surgery, support group, personal trainer, or fast fix. She's the real deal! In this episode, Kim shares her story to sustainable weight loss and how she now has been able to maintain and complete 5Ks, 10Ks, Half Marathons, the Tough Mudder, and Spartan Races. From not living an active lifestyle to becoming a personal trainer and dedicated to a healthy lifestyle, she put in the work to get to where she is now.
We chat about the real struggles and setbacks she experienced during her transformation, the importance of a support system, and building your own self-esteem back up.
Connect with Kim:
Kim's Instagram- @yogapantsdiary
Kim's Facebook Page- Yoga Pants Diary
Learn more about Kim's story- YogaPantsDiary.com
Thank you so much for checking out this episode of The Growth Over Fear Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show! I appreciate you SO much!
Sending you love, health, and all good vibes!
xoxo, Sarah
If you want more from me, be sure to check out...
Instagram: @sarahtmwellness
Start your fitness and health journey with me: Apply here for coaching!
Happy New Year! Officially the start of 2024 and it is time to be better in all aspects of our life this year.
At the end of each year for the past few years, I have sat down and took time to reflect on what all has happened that year, lessons learned, and what I would like to welcome more of in the new year. Choose a word or two that is an intention for 2024. Write down what that means for you and take actions to reflect that.
In this episode, I share my top lessons learned in 2023 and going into 2024 with more intuition and drive. I wish the same for you - to better health, happiness, and success!
Thank you so much for checking out this episode of The Growth Over Fear Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show! I appreciate you SO much!
Sending you love, health, and all good vibes!
xoxo, Sarah
If you want more from me, be sure to check out...
Instagram: @sarahtmwellness
Start your fitness and health journey with me: Apply here for coaching!
In this episode, I share with you the beginning of a new journey for me as I increase my calories to put on more muscle, share more about the experience I find a lot of women struggle with when it comes to dieting, and more on calories!
This is for you if you want to understand the basics of nutrition and tracking calories + why most women undereat.
My dm's are always open to discuss this further if you need help or guidance or want to share your own experience.
"What gets measured, gets managed."
"Our food is fuel and energy. You deserve to eat."
Check out some of my favorite nutrition books to learn more on whole foods and the 'right' diet:Deep Nutrition by Catherine Shanahan
How to Heal your Metabolism by Kate Deering
Food What the Heck Should I Eat? by Mark Hyman &
Podcast:What to Eat for Health and Longevity with Dr. Mark Hyman
Thank you so much for checking out this episode of The Growth Over Fear Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show! I appreciate you SO much!
Sending you love, health, and all good vibes!
xoxo, Sarah
If you want more from me, be sure to check out...
Instagram: @sarahtmwellness
Start your fitness and health journey with me: Apply here for coaching!
Your self improvement journey never ends. You are always on the path of getting better and that's the joy of it all! I encourage you to stay curious about your actions and thoughts especially in those times you experience jealousy, comparison, or negativity.
From having low self esteem and feeling lost in my life, I took control of my life and changed my perspective and beliefs. It started with reading and learning more about how I can shift my mindset. I became so passionate about this journey and improving myself because that's when I truly noticed a difference in my confidence and who I was.
In this episode, I share with you the top things that make an impact on building that confidence and becoming a better version of YOU.
Resources mentioned:
- Nutrition and Mental Health
- Gratitude Practice
Take a step in the right direction with improving who you are with one key habit - waking up early, going to the gym, reading, slowing down, etc. Do it for 90-100 days and see if you notice a difference in your life.
My Instagram: @sarahtmwellness
1:1 ONLINE FITNESS & HEALTH COACHING: Apply here for coaching!
Sending you love, health, and all good vibes!
xoxo, Sarah
Your daily actions will determine whether you are in alignment with the life you desire and the life you have now. It can be challenging to take action to start living and heading in the direction you want your life to go. In this episode, I share with you some reflection questions to ask yourself and think about to make this process easier. It is a tough journey, but you need to get crystal clear on your purpose, goals, and deepest desires. This helps create momentum and positive energy towards fulfilling that.
It all starts with you taking care of yourself. Make a choice to take one small action daily on repeat for days, months, and years. This will get you towards where you want to go.
I am cheering you on! You got this.
Message me on Instagram what you are currently working on. I would be happy to keep you accountable!
My Instagram: @sarahtmwellness
1:1 ONLINE FITNESS & HEALTH COACHING: Apply here for coaching!
Sending you love, health, and all good vibes!
xoxo, Sarah
Candice is a Mastery of Transformation certified coach and nervous system regulation expert. She helps leaders uncover limiting subconscious patterns and blind spots so they can have results show up in every area of their life with ease.
In this episode, Candice shares with us the practical strategies to let go of our limiting beliefs and how to take control of our lives starting with our language and mindset. One technique in particular we discuss is gaining responsibility of your actions and thoughts and choosing to be open towards learning more about yourself.
I hope you find tons of value in this episode and take some notes of how you can reprogram what may be holding you back from your full potential :)
"Language is the vehicle of transformation."
Connect with Candice:
- Instagram, Youtube, Facebook: @thecandicejohnson
- The Candice Johnson Website
FREE Gift from Candice:
Heart Activating NS Repair Meditation
- This modality is part of The Spiritual Chiropractic Method. A series of modalities that connect you deeper to your body, your nervous system, and energetic expansion. Dive into this if you want to deepen your intuition, receive messages clearer, and experience a grounded feeling in your body and energy.
1:1 ONLINE FITNESS & HEALTH COACHING: Apply here for coaching!
My Instagram: @sarahtmwellness
Sending you love, health, and all good vibes!
xoxo, Sarah
Adriane Cook, owner of Empowered Womb, is a Menstrual Cycle Coach, Natural Fertility Doula, & Women’s Fitness Specialist, is back for part 2 where we discuss about nutrition and women's menstrual cycle. She teaches women how to work WITH their bodies & cycles to reclaim their vitality and achieve their goals without the burnout.
It's important to note that individual nutritional needs can vary, and it's always a good idea to consult with a healthcare provider or a registered dietitian to determine specific dietary requirements, especially if there are underlying health conditions or concerns.
This episode is for any women wanting to truly understand what foods will help and improve their menstrual cycle and overall health. It is key to work on the foundation first - sleep, stress management, whole foods, hydration, etc - then dial in your nutrition with these helpful foods and nutrients.
Connect with Adriane:
Instagram: @empowered_womb
Complimentary Coaching Consult: https://calendly.com/empoweredwomb/15min?month=2023-10
Resources mentioned:
Beef Liver Supplement: https://amzn.to/3QhkyEH
Favorite Fall Recipe: https://cooktoria.com/chicken-rice-casserole/#recipe
Want guidance and accountability on your fitness and wellness journey? I offer 1:1 online fitness, nutrition, and health coaching through my coaching program: Apply here for coaching!
If you want more from me, be sure to shoot me a DM...
Instagram: @sarahtmwellness
Sending you love, health, and all good vibes! If you enjoyed this episode, be sure to leave the podcast a review/rating and share with a friend! I appreciate your support!
xoxo, Sarah
Dr. Andrew Fix is a Performance-based physical therapist with Physio Room and fellow podcast host. He practices with Physio Room in Denver Colorado which is actually located right inside Lions Den (the gym I train my in person clients out of). I have referred a handful of my clients to him for sciatica, shoulder injury, and more.
In this episode, Dr. Fix shares his story with becoming a physical therapist, how one can stay proactive with their health, prevention of injuries, and healthy habits that play a big role in all aspects of wellness.
This is a valuable episode for anyone that wants to learn how to maintain an active lifestyle as you age, with insights from both a physical therapist and a fitness professional.
Key Takeaways:
"We need to move our bodies. We're designed to move, and the more and more technologically advanced our world becomes, the more and more sedentary it seems like our jobs and our lives become."
"Loading can be a great tool to help things feel better, because when we get muscles engaging and get muscles contracting, we draw that blood flow to the area."
"The same stuff that we would do to try to improve somebody's performance. Make sure they're sleeping appropriately, make sure they're managing their stress. Make sure they have a well dialed in training program and make sure that they're eating adequately right. Their nutrition and plan is dialed in. Those are the same things you're gonna do to try to prevent an injury, right?"
"Life begins at the end of your comfort zone."
"Don't trade what you want most for what you want right now."
Connect with Dr. Fix:
- The Code: A Guide to Health & Human Performance Podcast
- Andrew's Instagram
- Physio Room Instagram | Rehab, Performance, and Recovery
Want guidance and accountability on your fitness and wellness journey? I offer 1:1 online fitness, nutrition, and health coaching through my coaching program: Apply here for coaching!
If you want more from me, be sure to shoot me a DM...
Instagram: @sarahtmwellness
Sending you love, health, and all good vibes!
xoxo, Sarah
Dr. Tim has trained leaders and their teams for almost 10 years in the realm of human behavior and personal development. Through his internship and learning from the mind architect Ronnie Doss- his understanding of what influences people to think, feel, and behave the way they do gives him unique insights into what keeps individuals and groups from achieving their potential.
Dr. Tim believes the key to creating success starts with creating healthy individuals who form the foundation of high achieving teams. Dr. Tim is an entrepreneur with multiple businesses, a regular and accomplished speaker at events across the country as well as the host of the Ideaology podcast.
He currently lives and practices at Treehive Health Center in Parker, Colorado with his two pups, Reese and Mia.
This is by far one of my top favorite interviews I have done & really hope you enjoy it and apply the tools to your life!
Key Takeaways:
Tim shares his approach to helping individuals become better versions of themselves. He suggests releasing the blueprint, which refers to the idea that everyone has a blueprint of what life should look like. He believes this leads to dissatisfaction and disappointment among young people who don't have a clear plan for their lives. Tim acknowledges that depression and anxiety are growing in the country due to the pressure to have a blueprint and settle for whatever it takes to achieve it.
"If you ever catch yourself saying, should anything right, this should look like this, this should sound like this. This should feel like this. That's just a form of judgment, a form of judgment on our dissatisfaction, the way that things are and and not accepting that the way things are, comes with an opportunity, and everything comes with a gift."
"I think a lot of people love the idea of accountability. But they don't love actual accountability. It's an embracing that accountability and discomfort is not a bad thing, not everything that feels bad is bad. and I think in society we've conditioned ourselves that if something feels bad it's not for you. Well, if energetically, it's uncomfortable."
"We never or almost never get the things that we want. We only get the things we are deeply committed to."
"The best way to get massive results is one step at a time."
Connect with Tim:
- Ideology Podcast
- Tim's Instagram
- TreeHive Health Center Instagram | Parker CO
Want guidance and accountability on your fitness and wellness journey? I offer 1:1 online fitness, nutrition, and health coaching through my coaching program: Apply here for coaching!
If you want more from me, be sure to shoot me a DM...
Instagram: @sarahtmwellness
Sending you love, health, and all good vibes!
xoxo, Sarah
When we think of loss the first thing that comes to our mind is the loss due to death. However, loss can be a lot of things. It can be fear of loss of respect, a fear of loss of your ambition, or fear of losing a person.
It is not easy to overcome this fear, however, it isn’t impossible as well. We can start by recognizing the root cause of the fear, question it, and bring awareness to it.
"Each of us must confront our own fears, must come face to face with them. How we handle our fears will determine where we go with the rest of our lives. To experience adventure or to be limited by the fear of it."
-Judy Blume
Want guidance and accountability on your fitness and wellness journey? I offer 1:1 online fitness, nutrition, and health coaching through my coaching program: Apply here for coaching!
If you want more from me, be sure to shoot me a DM...
Instagram: @sarahtmwellness
Sending you love, health, and all good vibes!
xoxo, Sarah
As the saying goes, change is the only constant in life. Yes, you have your daily routines and that leaves you feeling comfortable, but there are minor changes that happen day to day.
Many fear change because it puts them out of their comfort zone and many often will experience resistance to new habits or new routines. We have to learn that our reality can shift just like that - one action, one night, one day.
In this episode, I share some strategies to overcome the fear of change or the unknown. I share how it is more about becoming adaptable to the unknown and as things come up. This will take time, especially if you are someone that loves to plan :) Expose yourself to more new situations and this will allow you to trust that it is okay to be uncomfortable.
Want guidance and accountability on your fitness and wellness journey? I offer 1:1 online fitness, nutrition, and health coaching through my coaching program: Apply here for coaching!
If you want more from me, be sure to shoot me a DM...
Instagram: @sarahtmwellness
Sending you love, health, and all good vibes!
xoxo, Sarah
It’s natural to wonder how you measure up in a competitive environment. A bit of self-doubt can even be a healthy way to adapt, but also keep you in the same position in your success or career. Lean into this fear and listen to your internal voice. You won't know unless you try.
Listen to episode #25 to hear more about my experience with dealing with this fear :)
In this episode, I share with you the fear of imposter syndrome and how that could be what is holding you back to achieving success. I give you some strategies to overcome this fear and lean into all your past accomplishments! You can and will be great.
Want guidance and accountability on your fitness and wellness journey? I offer 1:1 online fitness, nutrition, and health coaching through my coaching program: Apply here for coaching!
If you want more from me, be sure to shoot me a DM...
Instagram: @sarahtmwellness
Sending you love, health, and all good vibes!
xoxo, Sarah
We all have our own fears that are keeping us from achieving our deepest desires. But with some mindset shifts and daily practices, you can transform how you view your fears and use it to your advantage.
Whether you’re wanting to become the best version of yourself, go into entrepreneurship, or accomplish a big goal, you’re most likely interested in facing whatever is holding you back with more confidence.
Perfectionism could be what is holding you back from your dreams. I understand you want your work and journey to be flawless, but realistically it won't be. If you believe you aren't good enough to go after it, you are lying to yourself. Ask yourself, what is good enough? How can I give my best effort and be proud of that? Expertise comes with experience. So why do we believe we are not good enough to even try? Take action, practice, and celebrate yourself for starting.
In this episode, I share with you the fear of imperfection and how that could be what is holding you back. I give you some strategies to overcome this fear and lean into your growth! You can and could be great.
Want guidance and accountability on your fitness and wellness journey? I offer 1:1 online fitness, nutrition, and health coaching through my coaching program: Apply here for coaching!
If you want more from me, be sure to shoot me a DM...
Instagram: @sarahtmwellness
Sending you love, health, and all good vibes!
xoxo, Sarah
We all have our own fears that are keeping us from achieving our deepest desires. But with some mindset shifts and daily practices, you can transform how you view your fears and use it to your advantage.
Whether you’re wanting to become the best version of yourself, go into entrepreneurship, or accomplish a big goal, you’re most likely interested in facing whatever is holding you back with more confidence.
In the next 5 episodes, I will be going into the top 5 fears that are holding you back. In this episode, I discuss with you the fear of failure and how to work through this. In my own journey, I have almost let that fear get in the way, but instead I leaped forward and reframed how I looked at those fears. I hope this episode helps you lean into growth and overcome your fears!
Stay tuned for the next episode where I will go into the fear of imperfection.
Want guidance and accountability on your fitness and wellness journey? I offer 1:1 online fitness, nutrition, and health coaching through my coaching program: Apply here for coaching!
If you want more from me, be sure to shoot me a DM...
Instagram: @sarahtmwellness
Sending you love, health, and all good vibes!
xoxo, Sarah
Walking is the most underrated form of exercise. It COUNTS people! It's simple and convenient. In this episode, I share with you the magic of walking and how it truly has so many more benefits than you might realize.
If you want to improve your health, reduce health conditions, lower stress, increase energy, and help digestion, take the walk. Even better if it is done in nature!
Did you know that spending 20 minutes in nature and taking a walk can help lower stress hormones? Give yourself the best prescription to heal and nourish.
BONUS if you take a walk listening to this episode :)
Want guidance and accountability on your fitness and wellness journey? I offer 1:1 online fitness, nutrition, and health coaching through my coaching program: Apply here for coaching!
If you want more from me, be sure to shoot me a DM...
Instagram: @sarahtmwellness
Sending you love, health, and all good vibes!
xoxo, Sarah
I am so excited to share this episode with you all!! I have my client, Sarah, on the podcast share her fitness and health journey in great detail and the the things she overcame to get to where she is at now. Sarah was one of my very first clients when I started my coaching business and we have worked together starting in 2019 and then restarted back up in the beginning of 2022 to now.
In this episode, Sarah shares her journey of where she first started, how she knew it was time to ask for help and guidance from a coach, reframing her mindset around investing in a coach, results achieved both mentally and physically, new beliefs she has formed about herself, and the action steps she took to take care of herself and how we did that together as a team.
Throughout our time together, if there was one thing Sarah continued to do to get the results she has now is showing up and staying consistent daily. It is the daily actions she took that has helped her maintain sustainable healthy habits (movement, meal prep, walks, water, sleep routine, mindset work, etc). Way to go, Sarah!
There is so much power in consistency for a long period of time...
Want guidance and accountability on your fitness and wellness journey? I offer 1:1 online fitness, nutrition, and health coaching through my coaching program: Apply here for coaching!
Resources mentioned in this episode:
- Mental Health Resource in the Music Industry: Backline.Care
- Mental Health Resource to Members of the Service Industry: ServingThoseServing
My client Sarah sells cast iron pans: Etsy Store
My client Sarah's Instagram: @roamingdumpsterfire
If you want more from me, be sure to shoot me a DM...
Instagram: @sarahtmwellness
I'd love to hear from you and what you found valuable in this episode :)
Sending you love, health, and all good vibes!
xoxo, Sarah
Laureen Alexa is an author and speaker with a background in acting, modeling, and fitness. She has a passion for helping women live their best lives physically, mentally, and spiritually. In this episode, I chat with her about her personal story with grief and suffering and how she worked through it.
Developing resilience during times of suffering can be a challenging but valuable process. Resilience is the ability to bounce back from adversity with strength and perseverance. We share many tools and best practices for developing this skill. Enjoy!
- Check out her book, "Festival in the Desert" on Amazon
- Follow her on Instagram
If you want more from me, be sure to shoot me a DM...
Instagram: @sarahtmwellness
I'd love to hear from you and what you found valuable in this episode :)
I offer 1:1 online fitness, nutrition, and health coaching through my coaching program: Apply here for coaching!
Sending you love, health, and all good vibes!
xoxo, Sarah
When I first started my fitness journey, I was going to the gym consistently, but doing workouts I found online through Youtube videos or social media. I was seeing some results, but really didn't see true results that allowed me to reach my goals until I implemented a workout routine that worked well for me.
Building a successful workout regimen can be challenging with the overwhelm of information out there, but with following some simple guidelines I discuss in this episode you will have a great place to start to reach your fitness goals.
I go over simple guidelines that you can use for yourself and kept it more broad because it truly depends on the individual and what their routine will look like. There are many factors that play a role such as what he/she enjoys, goals, equipment available, schedule, knowledge and resources, and SO much more.
I hope you find value in this episode! If you did, please be sure to share with a friend or family member!
If you want more from me, be sure to shoot me a DM...
Instagram: @sarahtmwellness
I'd love to hear from you and what you found valuable in this episode :)
I offer 1:1 online fitness and health coaching through my coaching program: Apply here for coaching! Sending you love, health, and all good vibes!
xoxo, Sarah
Jordan New is a acupuncturist in Denver, CO and owns his own clinic called New Vibes Health and Acupuncture. In this episode, we chat more about what acupuncture is, Jordan's personal story, the misconceptions of acupuncture, services offered at his clinic, and many many tools to be your own best healer on your health journey.
Check out more from New Vibes Health & Acupuncture:
- Schedule a service & learn more
- New Vibes Instagram
If you want more from me, be sure to shoot me a DM...
Instagram: @sarahtmwellness
I'd love to hear from you and what you found valuable in this episode :)
I offer 1:1 online fitness and health coaching through my coaching program: Apply here for coaching! Sending you love, health, and all good vibes!
xoxo, Sarah
Do you ever feel like you are the one getting in your own way? Do you feel like you are having a battle with yourself of what you deeply desire vs. staying stuck with where you are? If you can't seem to shake improving yourself and your fitness and health journey, listen to this episode on tips to master your life and become your most confident self that keeps your promises to yourself.
In this episode, I share with you the tips that allow you to move past your self-sabotage. This looks like self-reflection, identifying your why for change, organize your feelings and learning to let go of those feelings.
Take action and learn to make a commitment and stick with it. You are capable of amazing, hard things. Stop thinking, start doing.
I am rooting for you!
Read this book to reflect & let go of self-sabotage:
- The Mountain is You: Transforming Self-Sabotage Into Self-Mastery Book
Connect with me:
Instagram: @sarahtmwellness
I'd love to hear from you and what practice you already embody or will start today :)
I offer 1:1 online fitness and health coaching through my coaching program: Apply here for coaching! Sending you love, health, and all good vibes!
xoxo, Sarah
In this episode, I share with you my 5 best practices for living a healthy, long life. My future self is going to thank me SO SO much for implementing these into my life.
When we know better, we are able to choose to do better. I hope you find value in this episode!
Resources to check out & learn more:
- Dr. Gabrielle Lyon - Protein Intake
- Dr. Cate Shanahan - Eliminate Seed Oils
- Dr. Huberman Lab - Cold Exposure
- Yuka App - Analyzes Labels of your Products
Connect with me:
Instagram: @sarahtmwellness
I'd love to hear from you and what practice you already embody or will start today :)
I offer 1:1 online fitness and health coaching through my coaching program: Apply here for coaching! Sending you love, health, and all good vibes!
xoxo, Sarah
A lack of self-confidence comes in many shapes and forms, and learning how to build confidence is an ongoing journey for most of us – we are all a work in progress! Same with finding your purpose, it is ever changing, but deep down you can find it with discovering what is calling you! Lindsey Wilkins, a friend of mine and a Brand Strategist, joins me in this episode to chat about ways we have built our confidence, imposter syndrome, and what led her to her purpose and how you can find your purpose in life.
This episode is a very real conversation between us both about how building confidence isn't an end destination. I hope you find value in this episode! Part 2 will be coming soon on this same topic!
Check out more from Lindsey on Instagram and on her Podcast:
- Lindsey Brooke Media
- The Lindsey Wikins Show
If you want more from me, be sure to shoot me a DM...
Instagram: @sarahtmwellness
I'd love to hear from you and what helped you build your confidence :)
I offer 1:1 online fitness and health coaching through my coaching program: Apply here for coaching! Sending you love, health, and all good vibes!
xoxo, Sarah
Ladies, this is such a great episode for you! Adriane, a certified natural fertility doula and pre/postnatal fitness specialist, who has her own business called Empowered Womb, joins me for a wonderful conversation on cycle syncing and exercise. She uses cycle charting as a tool to teach her clients how to ask quality questions about their fertility so they can get the answers they seek. She works with women throughout fertility, pregnancy, birth, and postpartum or any women in any cycle. **In this episode, we chat about our cycle, the different phases of the cycle, cycle charting, and how to exercise in each phase of your cycle. I would take some notes for this one!
1:30- Interview Starts**When in doubt, don't stress about cycle syncing exercise if you are overwhelmed by it. The understanding of it all is so important for you to work with your body and listen to the signals rather than ignoring them and pushing through!
If you’ve done the proper training, prioritized nutrition and sleep, and prepared your body for success, your body will perform appropriately, even on day 1 of your cycle. Listen to your body.
Stay to the end to hear what Adriane had to overcome to lean into her growth! Incredible message!
Here is the cycle charting app mentioned:
- Kindara App
Check out more from Adriane and Sign Up for her Master Class happening on Feb 15 and 16:
- Empowered Womb Instagram
If you want more from me, be sure to shoot me a DM...
Instagram: @sarahtmwellness
I offer 1:1 online fitness and health coaching through my coaching program: Apply here for coaching! Sending you love, health, and all good vibes!
xoxo, Sarah
We may hate to admit it, but we all have some bad habit. It can be challenging and frustrating to try and break those habits whether it is stress eating, too much screen time, negative self-talk, smoking, drinking, eating fast food, too much TV, the list goes on.
In order to break the bad habits, we need to learn to what we are craving and what may be the deep motive behind it. A very effective way to break a bad habit can be to replace it with a healthy and rewarding habit, change your environment, believe you can change, utilize a habit tracker, and/or find an accountability partner or coach (like me;)).
In this episode, I chat with you behind the meaning behind why you may be still doing the bad habits and the 4 laws to break a habit. I definitely recommend checking out the book, "Atomic Habits," by James Clear to dive deeper into habit formation.
My fave tips for replacing it with healthy hard habits:
1. Create a motivation ritual - music, fun and enjoyable cues
2. Implement a 2 minute rule - break it down to small habits
3. Start using a habit tracker or contract - find a partner or coach!
Read more here on how to break a bad habit...
If you want more from me, be sure to check out and shoot me a DM...
Instagram: @sarahtmwellness
If you would like to build healthy sustainable habits and have accountability, let's work together! I offer 1:1 online fitness and health coaching through my coaching program: Apply here for coaching!
^ LIMITED SPOTS AVAILABLE.
Sending you love, health, and all good vibes!
xoxo, Sarah
Listen to a real chat with me...
I don't know about you, but there are times where I feel like I need to be doing everything and anything and it can be tough to manage it all, while keeping a balance. We believe we need to do all the things, grind, hustle, but still have fun. It can be overwhelming to think you need to have it all figured out. Trust me, I definitely don't and neither should you.
In this episode, I chat with you about how our priorities shift throughout our life when we're young to adulthood, how we need to learn to take it day by day, and appreciate all the small wins you are making in your life no matter what it is!
You are doing way more than you think you are and crushing it! Look at how far you have come. The younger version of yourself wouldn't believe what you are doing now. Keep going, my friends!
ALSO, I have a created a FREE guide to help you reach more clarity on your 2023 Goals, and use throughout the year.
- It includes 3 Goal Setting sheets to put them into action! LETS GO!
Click here to get your free Goals Guide now :)
If you want more from me, be sure to check out and shoot me a DM...
Instagram: @sarahtmwellness
If you would like more guidance on your health and fitness journey, let's work together! I offer 1:1 fitness and health coaching both ONLINE and In Person (Denver, CO): Apply here for coaching!
Sending you love, health, and all good vibes!
xoxo, Sarah
A good and healthy relationship with food is knowing how and why you are choosing the foods you eat. Have you ever felt worried about what food will be served at an event or party you are going to? Have you ever felt restricted by what you can and can not eat to reach your goals?
In this episode, I share with you my 4 tips on how to build a healthy relationship with food. In my own experiences, I have dealt with under eating, obsessed with tracking my macros and calories, weighing each food I was eating, and felt unnecessary cravings. I have learned now what it looks like to have a balanced approach to the food you are eating. It looks like viewing food as fuel and energy for your body, learning to enjoy all foods, prioritizing whole foods, and practicing mindful eating. When you bring awareness to your eating habits and form over time this healthy relationship with your food, you'll feel less stress and worry associated with eating and have more food freedom.
It definitely takes time but hopefully applying these tips can help you start to feel less stressed when you eat.
Want to practice mindful eating and not sure how to start? Shoot me a message on Instagram and I would be happy to send over my Mindful Eating Guide with different techniques to try.
ALSO, I have a created a FREE guide to help you reach more clarity on your 2023 Goals, and use throughout the year.
- It includes 3 Goal Setting sheets to put them into action! LETS GO!
Click here to get your free Goals Guide now :)
If you want more from me, be sure to check out and shoot me a DM...
Instagram: @sarahtmwellness
If you would like more guidance on your health and fitness journey, let's work together! I offer 1:1 fitness and health coaching both ONLINE and In Person (Denver, CO): Apply here for coaching!
Sending you love, health, and all good vibes!
xoxo, Sarah
Our feet are our foundation. It is important to understand the functions of our feet and it is often overlooked. Our feet act as sensor and send signals to our body and improve performance, supports balance, and stability. Foot health allows us to see a glimpse into your hip function and stability.
We are stuck in shoes that are affecting our foot health and make it difficult for feet to be the sensor for our environment. It can take years of dysfunction without ever feeling pain!! Start taking care of your feet now and your children's feet.
In this episode, I chat with you about why our feet matter and are important to our stability. I discuss why dysfunction happens and what you can do to better your foot health. I share with you fascinating information about how a child's foot develops, the importance of minimalist shoes, and more.
Techniques you'll learn more about in this episode:
- Single leg balance with eyes closed for 30 seconds (goal is to not use other foot or open your eyes, you can always start with eyes open and practice)
- Squats barefoot 10 reps, hold the last rep and see how it feels (think of screwing your feet into the ground and really driving through the floor as you stand)
- Spread your toes (widen your toes out as much as you can)
- Grab your feet and move toes up and down
- Lift big toe while your standing, then try and lift other toes keeping your big toe down
Check out these minimalist footwear brands that I love:
- Vivobarefoot
- Flux Footwear
- Xero Shoes
ALSO, I have a created a FREE guide to help you reach more clarity on your 2023 Goals, and use throughout the year.
- It includes 3 Goal Setting sheets to put them into action! LETS GO!
Click here to get your free Goals Guide now :)
If you want more from me, be sure to check out and shoot me a DM...
Instagram: @sarahtmwellness
If you would like more guidance on your health and fitness journey, let's work together! I offer 1:1 fitness and health coaching both ONLINE and In Person (Denver, CO): Apply here for coaching!
Sending you love, health, and all good vibes!
xoxo, Sarah
As 2022 comes to an end very soon, it is time to dig deep and identify your SWOT as we enter the new year! What is SWOT you ask? A SWOT analysis is an opportunity for you to reflect on this past year. SWOT stands for strengths, weaknesses, opportunities, and potential threats/barriers.
Looking at this past year, I encourage you to take time to reflect on these categories. Take out a piece of paper and make 4 squares - S, W, O, and T. Otherwise, feel free to put this in your notes on your phone or on a blank word document, whatever works best for you.
In this episode, I share with you the questions you can ask yourself in each of these categories and once you are done refer to these to set an intention for the new year. Self-awareness is the foundation to developing your emotional intelligence and the key to unlocking the door to creating the success you want. SWOT Analysis is a great method for doing just that.After going over the SWOT analysis, I dive deep into the importance of building small habits to facilitate the behavior change process to reach your goals for the new year. Start so simple and small so that you can build your confidence towards reaching the BIG goal.
ALSO, I have a created a FREE guide to help you reach more clarity on your 2023 Goals, and use throughout the year.
- It includes 3 Goal Setting sheets to put them into action! LETS GO!
Click here to get your free Goals Guide now :)
If you want more from me, be sure to check out and shoot me a DM...
Instagram: @sarahtmwellness
If you would like more guidance on your health and fitness journey, let's work together! I offer 1:1 fitness and health coaching both ONLINE and In Person (Denver, CO): Apply here for coaching!
Sending you love, health, and all good vibes!
xoxo, Sarah
"You need to stretch." Have you ever heard someone tell you that after finding out you can't touch your toes or reach for the sky? It may not be the static stretching that you need to be doing, but maybe some soft tissue work and mobility training.
Mobility training is all about performing movements to develop motor control and improve range of motion. It encompasses looking at short/tight muscles, soft tissue joint restriction, joint ROM dysfunction, and motor control problems.
If you have tight muscles, it is best to combine a bunch of techniques together such as movement based practices, improve any joint restrictions, and look at soft tissue stiffness. What is soft tissue?
Soft tissue = any tissue in your body that is soft. This includes muscles, fascia, ligaments, tendons, bursa sacs and joint capsules.
Soft tissue work is the overarching term for any modality that is intended to treat and/or improve the quality of soft tissues. These modalities can include self-myofascial release (foam roller, lacrosse ball, massage gun), Active Release Technique (ART), Graston (scraping), Cupping, Deep Compression, E-Stim, Dry Needling, all forms of Massage Therapy and so much more.
To make a change, it can include soft tissue work to reduce the stiffness in your muscles and release trigger points which in return can improve your muscle contraction and range of motion.
In this episode, I share with you more about soft tissue work and how it is best to put your body in new positions to make a change along with incorporating some self-massage techniques.
If you would like to implement soft tissue work and would like more information on techniques, feel free to reach out to me: sarahmartinfitness@gmail.com. I would be happy to help you develop a personalized mobility routine for you!!
Resource mentioned:
- Becoming a Supple Leopard
Tools to check out:
- Hypervolt Massage
- Myofascial Therapy Balls
- Foam Roller
If you want more from me, be sure to check out and shoot me a DM...
Instagram: @sarahtmwellness
If you would like more guidance on your health and fitness journey, let's work together! I offer 1:1 fitness and health coaching both ONLINE and In Person (Denver, CO): Apply here for coaching!
Sending you love, health, and all good vibes!
xoxo, Sarah
If sleep was a drug, it would be banned. Haha, at least I believe so. It is the most beneficial thing you can prioritize to impact your overall health. Plus, who doesn't love to sleep? I understand there are multiple factors that affect an individual's sleep routine, but I hope your find this episode valuable.
Good quality sleep of 8 hours per night plays a huge role in recovery, immune function, brain health, cardiovascular health, and so much more. If you are wanting to optimize your health, weight, and mental health, it is critical that you are prioritizing your sleep.
In this episode, I give you my 5 tips for having a successful sleep routine. I also share with you the detrimental effects of sleep deprivation in regards to your weight, immune function, and cardiovascular health.
My 5 tips mentioned are:
- Outdoor exposure
- Consistent sleep schedule
- Sleep hygiene: nasal breathing, limit screen time/ blue lights, cutoff caffeine and alcohol, and dim lights
- Sleep environment: cool temperatures, hot bath, dark room, and firm mattress
- Sleep down regulation
Here are the resources mentioned in this episode:
- Why We Sleep Book By Mathew Walker
- Why Sleep is Vital Article
I hope you learned some tips to apply to your routine so that you can feel more well rested and more energized for your day!
Now, sleep well tonight friends!
If you want more from me, be sure to check out and shoot me a DM...
Instagram: @sarahtmwellness
If you would like more guidance on your health and fitness journey, let's work together! I offer 1:1 fitness and health coaching both ONLINE and In Person (Denver, CO): Apply here for coaching!
Sending you love, health, and all good vibes!
xoxo, Sarah
"Gratitude unlocks the fullness of life. It turns what we have into enough, and more. It turns denial into acceptance, chaos to order, confusion to clarity." - Melody BeattieTake some time this week to spread love and gratitude to those around you. Write down what and who you're grateful for and then go TELL THEM! Holidays are here! Thanksgiving is this week and I wanted to share my tips for staying mindful around your food choices and still enjoying the Holiday without guilt or fear of derailing your progress.
People tend to stress and worry with finding the balance with enjoying themselves while focusing on their personal fitness/health goals. This is a time of memories and celebration! Let this be year be different for you in the sense that you feel confident, and prepared to stick to your goals with ease and awareness with less stress.
I got you!
Here are my top tips mentioned in this episode:
-
Eat before you go to the event or get together (prioritize protein - we often times don't get enough around the Holidays)
-
Stay Hydrated (easy way to reduce bloating and improve digestion)
-
Try a homemade, healthy recipe (switch up the ingredients to be less processed if you can, add almonds instead of fried onions to the green beans)
-
Slow down, savor, and be mindful (my favorite tip - listen to your hunger cues and be present)
-
Go be active! (move your body whether that is a walk or a quick game of football in the backyard - your body will thank you!)
-
Grab protein, veggies, than go for the other things (choose homemade sweets over store bought items)
-
Last, but not least, ENJOY AND HAVE FUN with your loved ones :)
Happy Thanksgiving friends! I am forever grateful for you and everyone that takes time to listen to my podcast. I am grateful for all those that share my podcast with others as well! Your supports means so much.
If you want more from me, be sure to check out...
Instagram: @sarahtmwellness
BLACK FRIDAY SALE FOR MY 1:1 ONLINE COACHING PROGRAM NOW - NOVEMBER 27TH! Apply now to get up to three free months of coaching. 5 SPOTS AVAILABLE. Click the link below!
ONLINE and In Person (Denver, CO): Apply here for coaching!
Sending you love, health, and all good vibes!
xoxo, Sarah
Dating back to our ancestors constantly being on the move and running/walking 5-10 miles a day, we are meant to move. We have the power in our hands to choose how we would like to age. We have the choice to be active and move our bodies. We need to move to optimize our health, longevity, and overall wellbeing.
Choosing not to move often can lead to poor metabolic health, loss in muscle, faster aging, physical decline, weaken immune system, and inflammation.
In this episode, I share with you how we must look at our daily habits and weekly habits to see truly how often we are moving whether that be strength training, running, walking, group fitness classes, etc. Movement is medicine. It allows us to improve our joint and tissue health, lymphatic flow, and improve our metabolism.
Movement can be anything that requires your body to contract your muscles and increase blood flow.
I hope this episode serves a reminder to you to fall back into our childhood movements and go back to moving and relate it to playing :) Make it fun, friends!
BLACK FRIDAY SALE FOR MY 1:1 ONLINE COACHING PROGRAM NOW - NOVEMBER 27TH! Apply now to get up to three free months of coaching. 5 SPOTS AVAILABLE. Click the link below!
If you want more from me, be sure to check out...
Instagram: @sarahtmwellness
Get started on gaining strength, building confidence & mastering healthy habits both ONLINE and In Person (Denver, CO): Apply here for coaching!
Sending you love, health, and all good vibes!
xoxo, Sarah
Are you in a slump and wanting to get back to finding a fitness routine that will benefit your overall health? A fitness routine will not only benefit your overall health, but also your cardiovascular health, strength, endurance, and vital for longevity.
There is so much information out there and that can feel overwhelming with not knowing how to start or what will work best for you.
Listen to this episode to learn more about my tips for getting into a fitness routine from scratch whether you have access to a gym or not. Exercise is medicine. Start where you can and what you can commit to. I chat with you about all the components that you should include in your fitness routine such as strength training, moderate and high intensity cardio, mobility and stretching, and light intensity cardio. There is much more depending on your goals such as power, skill, etc.
The fitness routine for you will all be dependent on your goals and very individual. This is a general guideline for longevity and optimizing your overall health. We want to train your body in all heart rate zones and incorporate moving through full ranges of motion that you have available to you along with increasing strength!
Learn more about all the science from Dr. Huberman's podcast episode as well: Listen here.
Apply for my online coaching program before the new year to get started on building a fitness routine for you with accountability and guidance! LIMITED SPOTS. Click the link below.
If you want more from me, be sure to check out...
Instagram: @sarahtmwellness
Get started on gaining strength, building confidence & mastering healthy habits both ONLINE and In Person (Denver, CO): Apply here for coaching!
Sending you love, health, and all good vibes!
xoxo, Sarah
We all would love to have more discipline when it comes to achieving our goals. The motivation to get us going comes and goes, but discipline keeps us going! Believe, show up, and get to work :)
In this episode, I chat with you about the difference between motivation and self-discipline and how self-discipline needs to be developed over time. It all starts with YOU!
Key takeaways:
- Revisit your WHY
- Create mini habits
- Build a routine to get you started
- Visualize the person you need to become to achieve your goals
- Time management: 25 minutes ON/ 5 minute BREAK
- The 5-Second Rule by Mel Robbins
Resources shared in this episode:
- Maslow's Hierarchy of Needs
- 5-Second Rule by Mel Robbins Book
- Apply for my coaching services using the link below! Mention this episode and I will send over my free weekly habit tracker!
If you want more from me, be sure to check out...
Instagram: @sarahtmwellness
Get started on gaining strength, building confidence & mastering healthy habits both ONLINE and In Person (Denver, CO): Apply here for coaching!
Sending you love, health, and all good vibes!
xoxo, Sarah
Our inner voice/ self talk, combines our thoughts, beliefs, and biases to provide a way for our brains to interpret and process our experiences. That negative inner voice we all have is part of having a brain - we can get stuck in this headspace when emotions are intense, when we are stuck in rumination, or focus on the problem.
Negativity can fall into 4 categories;
1) Personalizing
2) Magnifying
3) Catastrophizing
4) Polarizing
You first have to recognize it, then you can work on turning this inner voice to be more positive with tools and practices in place.
In this episode, I chat with you about the tools you can start using to let go of that negative inner voice once and for all with time and practice. These tools include changing your perspective, talking out loud to yourself or journaling, and SPOT, STOP, and SWAP (inspired by Jay Shetty).
If you would like to be a more positive person, listen to this episode to learn the tools to have positive self-talk.
Resources mentioned in this episode:
- Think Like A Monk by Jay Shetty - one of my favorite books
- The Importance of Being Outside
- Nurtured by Nature
- Positive Thinking Benefits
If you want more from me, be sure to check out...
Instagram: @sarahtmwellness
Get started on gaining strength, building confidence & mastering healthy habits both ONLINE and In Person (Denver, CO): Apply here for coaching!
Sending you love, health, and all good vibes!
xoxo, Sarah
It can be difficult to prioritize both mental and physical health. Often times, many will put more attention towards one or the other. Do you find yourself taking mental health days and struggle to actually take care of your physical health too? Have you ever felt you could either have a life or be fit, healthy, and happy? Or maybe you put a lot of focus on your training in the gym, tracking your calories, and being strict with yourself and find that you don't truly feel happy?
Both work together to form a healthy lifestyle. Poor physical health can increase risk of developing mental health problems just as poor mental health can negatively affect physical health.
In this episode, I share with you my tips on how to balance it all, how the little things make a HUGE difference, and the top three things to remember when making changes to your routine especially when it comes to changing your behaviors to be more mentally and physically stronger.
These three things include; making adjustments, discipline, and giving yourself grace.
Check out the book I mentioned in this episode that is a wonderful read on all things exercise and the affects on your brain:
- Spark: The Revolutionary New Science of Exercise and The Brain
If you want more from me, be sure to check out...
Instagram: @sarahtmwellness
Get started on gaining strength, building confidence & mastering healthy habits both ONLINE and In Person (Denver, CO): Apply here for coaching!
Sending you love, health, and all good vibes!
xoxo, Sarah
“You are not lost, you are redirecting. You are not a failure, you are learning. You are not behind, you are preparing.”To all of you who may feel lost, sad, or struggling with difficulty in your life, I hope this episode shines light into the darkness and inspires you to always look for the light. The world needs YOU and you are here on purpose. You have a beautiful story that needs to be shared with the world and your small actions all make a difference. You may not notice how big of an impact you make, but you are apart of something much greater than you can imagine.
I felt off the past few days and thought I'd share this all with you because I needed the reminder too.
In this episode, I chat with you about the 4 steps to make this paradigm shift towards making your life significant, valuable, and successful for yourself and others.
1) Acceptance
2) Forgiveness
3) Spend Time With Yourself
and lastly, 4) Gratitude
Shift yourself into gratitude and you will feel much much better.
You are beautiful and wonderful and you are meant for wonderful things :) I am cheering you on!!
Thank you so much for checking out this episode of The Growth Over Fear Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show. If you found this helpful, let me know & share with a friend!
If you want more from me, be sure to check out...
Instagram: @sarahtmwellness
Get started on gaining strength, building confidence & mastering healthy habits: Apply here for coaching!
Sending you love, health, and all good vibes!
xoxo, Sarah
There is one simple thing you are probably doing now and should continue to do to improve your overall health and that is..... drinking water. Water is one of the most important nutrients and is in every tissue of our body. We consume 80% of our water intake from liquids and 20% from foods.
In this episode, I share with you the benefits of why the heck you should be drinking tons of water, the variables that factor in your adequate water intake, electrolytes, and tips to stay hydrated. If there is one healthy habit to focus on, it would be drinking water.
Here are some resources to check out mentioned in this episode:
- My favorite electrolyte drink - LMNT
- Learn how to start and build a habit - Atomic Habits Book
- Research on Water and Health
- My water bottle that keeps my water cold & I love - Hydroflask
Take 10 sips right now. Ready go.
Thank you so much for checking out this episode of The Growth Over Fear Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show. If you found this helpful, let me know & share with a friend!
Sending you love, health, and all good vibes!
xoxo, Sarah
If you want more from me, be sure to check out...
Instagram: @sarahtmwellness
Get started on gaining strength, building confidence & mastering healthy habits: Apply here for coaching!
There is so much information out there on nutrition, the best diet you should be doing, calorie counting, tracking macronutrients, and so much more. It can get real confusing real fast.
In this episode, I chat with you about the basics of nutrition and what your diet should consist of. I also give you a quick dive into macronutrients and what they are. This episode is starting at the foundational level of nutrition and there will be more episodes to come on this topic.
I challenge you to start a food journal for a few days this week. Write down everything you consume and yes, even those few bites of a cookie, write that down. Look back on your food journal and take some time to reflect on what changes you could make and maybe what foods you could add instead of take away :) This health and fitness journey is a lifelong journey, so give yourself grace because it won't be an overnight fix. All the small little changes will make a profound difference to your health.
Check out some of my favorite nutrition books to learn more on whole foods and the 'right' diet:Deep Nutrition by Catherine Shanahan
How to Heal your Metabolism by Kate Deering
Food What the Heck Should I Eat? by Mark Hyman &
Podcast:What to Eat for Health and Longevity with Dr. Mark Hyman
Thank you so much for checking out this episode of The Growth Over Fear Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show! I appreciate you SO much!
Sending you love, health, and all good vibes!
xoxo, Sarah
If you want more from me, be sure to check out...
Instagram: @sarahtmwellness
Start your fitness and health journey with me: Apply here for coaching!
For parents or anyone who works out at home who doesn't have a bunch of equipment and is looking to get a greater challenge from your workout - this episode is for you! I discuss how to intensify your workouts at home and how you can get it done in limited time.Believe it or not the workout that can build muscle at home could be done in less than 30 minutes for 4-6 days a week. It is much more convenient for someone to fit in a quick workout than it is to set aside a hour time slot a few times a week.
Research has shown frequency of exercise rather than single lengthy sessions are more beneficial for your health. I understand how challenging it can be to fit in your workout with work, other responsibilities, and running kids around.
Don't worry it can be done! Give yourself grace and always remember something is always better than nothing even if that is 10 minutes :)
You can workout for 15-20 minutes a day for 5-6 days a week. Here's how:
Choose 3 sets of compound lifts -
- squats, deadlifts, lunges, glute bridges
- push ups, dips, shoulder press
- bent over rows, any row variation, etc.
Then, choose 2 sets of isolation exercises -
- rotational exercise such as wood chop
- bicep curls
- bear crawl, side shuffle, skaters
- band tricep kickbacks
- lateral raises, or anything else you want to throw in!
There's your workout! It will become easier to stay consistent, more energy and daily exercise, and simplifies your routine.
Check out the recourse mentioned: Exercise Frequency.
Thank you so much for checking out this episode of The Growth Over Fear Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show! I appreciate you SO much!
Sending you love, health, and all good vibes!
xoxo, Sarah
If you want more from me, be sure to check out...
Instagram: @sarahtmwellness
Start your fitness and health journey with me: Apply here for coaching!
Social media and the constant comparison is a large part of today's culture. We don't realize how subconscious a lot of our thoughts about our bodies can become and often times how dangerous it can be. We can start to fixate on how our body looks and pick out all the flaws. Instead you can start living a life PROUD of the body you have and how much you have achieved with it and the memories.
In this episode, I share with you my personal experience with struggling with negative body image, the impact social media accounts can have on us, and tips to overcome a poor body image day and the self-comparison game.
It all starts within our mind and accepting our body for what it is now and will be in 20 years. I hope this episode inspires you to reflect on your body image, and believe and change how you view your body. If you are always looking outside of yourself, you will miss all that's amazing on the inside :)
Here is the list of affirmations you can say each day to feel confident, and empowered in your own body:
- I love my body for all that is does for me
- I am grateful for my body's strength
- My body is healthy, my mind is one of a kind, and my love is pure
- My weight may fluctuate, but my value never will
- The most beautiful parts of me cannot be seen by the eye
- I choose to make choices that respect and honor my body today
I encourage you to choose a self-love affirmation to say to yourself each day this week! If you feel like you are struggling with body-image, know that I totally understand and would love to help you make that mental shift towards feeling confident in your own skin by taking care of first your mind, then your body and all its' capabilities, Join my coaching program by applying with the link below.
Thank you so much for checking out this episode of The Growth Over Fear Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show! I appreciate you SO much!
Sending you love, health, and all good vibes!
xoxo, Sarah
If you want more from me, be sure to check out...
Instagram: @sarahtmwellness
Start your fitness and health journey with me: Apply here for coaching!
Injury, illness, and LIFE happens. How you handle these things makes all the difference. It sometimes means slowing down and letting yourself heal. If you're like me, workouts are my me time - they keep me grounded, focused, and most importantly feel better, so it can feel frustrating, discouraging, and challenging when a setback hits.
Your mindset is everything during this time of unknown and frustration. It can be a massive obstacle to stick to your fitness routine when unexpected life events happen, injuries, or you're struggling with time management, but how you respond to it is what matters most.
You are in control of how you show up and how you work through the setback.
Listen to this episode to hear my suggestions for getting through an obstacle during your fitness journey. We all will or have experienced one at some point on our journey.
*"Your speed doesn't matter. Forward is forward." Keep on moving forward, friends.
Are you struggling with your setback? Need help training after your injury?* Click the link below to apply for coaching.
Thank you so much for checking out this episode of The Growth Over Fear Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show! I appreciate you SO much!
Sending you love, health, and all good vibes!
xoxo, Sarah
If you want more from me, be sure to check out...
Instagram: @sarahtmwellness
Start your fitness and health journey with me: Apply here for coaching!
"How you start your day is how you live your life." How do you spend the first hour of your morning? Are you rushing around to get your things together and feel stressed stuck in traffic before the day even starts? Whatever it may be, your morning routine is vital to how you start your day and how you live your life. Your mindset carries over to the rest of your day. Start your day with less stress, more productivity, and joy for the life you live with a routine each morning.
I notice such a big difference when I start my day with intention and mindfulness. Spending that first even 20 minutes with just yourself in the morning can truly empower your mindset and attitude for the rest of your day and before you go tackle that to-do list.
In this episode, I share what my morning routine looks like and ideas for starting to implement yours. I go over the actionable items you can include in your morning that can be done in whatever time you have available to you.
My challenge for you is to reflect on how you spend your mornings and what you would like to change to make sure you are ready to slay the day ;)
Here are the resources mentioned in the episode:
- Dr. Huberman Podcast Episode: Using Light (Sunlight, Blue Light, & Red Light) to Optimize Health
- The Miracle Morning by Hal Elrod
Thank you so much for checking out this episode of The Growth Over Fear Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show! I appreciate you SO much!
Sending you love, health, and all good vibes!
xoxo, Sarah
If you want more from me, be sure to check out...
Instagram: @sarahtmwellness
Start your fitness and health journey with me: Apply here for coaching!
**Regardless of the ups and downs life has thrown on me, there has always been one constant; one thing I can rely on..
For me, it's lifting weights. It has allowed me to better myself and other aspects of my life. In the beginning, working out was based on attaining a certain aesthetic goal. As the years pass, it's become more about the psychological boost than anything else. Every time I train, I feel as if I hit a reset button and I feel strong and confident. Strength training allows you to discover and appreciate all that your body is capable of doing. It is so dang empowering!
Lifting weights has taught me a different way to love my body and be confident through perseverance. In this episode, I share with you the physical and mental benefits you receive from lifting weights and why YOU should establish a strength training routine.**
YES, Ladies! I am talking to you too. Listen to this episode to understand the WHY behind it.
Here is a resource to help you learn more about strength training:
- FREE Guide about the Foundational Movements & how to include them in your workouts
If you want help getting started, I am here for you! Click the link below to apply for coaching.
Thank you so much for checking out this episode of The Growth Over Fear Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show! I appreciate you SO much!
Sending you love, health, and all good vibes!
xoxo, Sarah
If you want more from me, be sure to check out...
Instagram: @sarahtmwellness
Start your fitness and health journey with me: Apply here for coaching!
**Do you have constant neck/ upper back tension, feelings of anxiety and stress? Deep breathing does wonders to relieve stress, better focus, more patience, and improved sleep quality.
Most importantly, deep breathing activates our parasympathetic system (rest and relax) system. In this episode, I share with you the benefits of deep breathing, effect on blood pressure, and how to effectively breathe through your diaphragm. It has changed my life to bring awareness to my breath and practice nasal breathing.
Here are the resources mentioned in the episode:**
- Effect of Respiratory Pattern on Blood Pressure article
- Deep Breathing Practice
Thank you so much for checking out this episode of The Growth Over Fear Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show! I appreciate you SO much!
Sending you love, health, and all good vibes!
xoxo, Sarah
If you want more from me, be sure to check out...
Instagram: @sarahtmwellness
Start your fitness and health journey with me: Apply here for coaching!
**Welcome to Episode 1 of my brand-new podcast, friends! I am here to help you live a life filled with growth, health, confidence, and joy!
We all have fears whether that is physical, emotional, or social fears keeping us away from our desires and dreams. Lean into those uncomfortable experiences to allow yourself to grow both mentally and physically. That’s why I created this episode to talk through what tangible things you can start doing to overcome your fears and step into your growth. I have stepped into my fears of moving across country, starting this podcast, following my dream, and more. If I can do it, so can you.**
Tune in to get 5 specific tips on how to do just that.
Thank you so much for checking out this episode of The Growth Over Fear Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show! I appreciate you SO much!
Sending you love, health, and all good vibes!
xoxo, Sarah
If you want more from me, be sure to check out...
Instagram: @sarahtmwellness
Start your fitness and health journey with me: Apply here for coaching!