7 Free Bodyweight Workouts

7 Free Bodyweight Workouts

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7 Free Bodyweight Workouts

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sarahwyland

FAT: Friend or Foe? (Hint: It's a friend). Swipe ⬅️ through to see why you don't need to avoid butter.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Fat is a key component of a healthy, balanced diet. Fat
⠀⠀⠀⠀⠀⠀⠀⠀⠀
▪️Helps the body absorb fat-soluble vitamins
▪️Supports hormone functioning
▪️Promotes healthier skin and hair
⠀⠀⠀⠀⠀⠀⠀⠀⠀
It also adds flavor and texture to food. Ever try to make a hamburger patty with super lean ground beef? It doesn't stick together all that well, does it? It's because the fat helps give it form (and taste!).
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Don't avoid fat. Just choose your fat smarter.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
#nutrition #mealprep #mealprepping #nutritioncoach #nutritionalfacts #foodie #cleaneating #eatwell #foodisfuel #eattoperform #eatwell #whatsonmyplate #balanceddiet #foodismedicine #strongbysarah #girlsgonestrong #fitness #fitpro #fitnessmotivation #shapesquad #powerofshe #macros #iifym #flexibledieting #fatmacros #brunchsohard #surfandsun #dogmomaf #beachbabe

I started taking barre classes to make my legs "lo

2020 IS HALFWAY OVER. Suffices to say the year has

2020 IS HALFWAY OVER. Suffices to say the year hasn't gone like any of us expected it to. We need a reset button. Why not treat July 1 like January 1?⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Set some intentions. Revisit your goals. Update your vision board. Make a plan to attack the back half of this weird, weird year. There is a lot out of our control right now, but we ARE in control of how we respond. So let's respond with a renewed outlook that the second half of this year is going to look a lot better.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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July 1 is your reset button. Push it REALLY hard.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Happy second half of 2020!

In third grade, I typed out a re-telling of 'Aladd

In third grade, I typed out a re-telling of 'Aladdin' during typing class. Was I supposed to be doing that? No. I was supposed to be tapping out the same sentences as my classmates, but I'd had a typewriter - yes, a typewriter - at my fingertips for years. I didn't need to learn to type. I was basically born doing it. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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They say that "thing" you do in your free time that doesn't feel like work is your calling. For me, I'm fortunate enough to have two of those things: coaching and writing. This Instagram is typically reserved for coaching, but today, I want to talk about writing for a change.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I spent much of my childhood writing stories in notebooks, usually about horses. I lived for the Young Author contest at school every year (I won several years - just saying). I discovered fanfiction and delved into a world of taking existing characters and putting them in my own world. I've written several manuscripts that haven't yet seen the light of day. I'm constantly writing, unwinding stories and creating worlds. It doesn't stop. My head is full of ideas, of settings, of adventures waiting to unfold. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
I've always had an active imagination. I turned the space under my grandma's piano into a mansion and acted out epic tales. The patch of cedar trees across from my house was a castle, a spaceship, a cabin. Those adventures spilled onto paper. Writing is where I escape. It's where the stories constantly swirling in my mind come out to play. And people seem to like what I write. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
As Faulkner (my favorite author) once said, "if there is a story in you, it has to come out." I'm grateful I get to share mine - through both coaching others and from my imagination that spills onto word documents that sometimes make their way to the internet.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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If I'm not coaching or at what I call my "real job," you'll probably find me writing. I wake up early and stay up late, just to write. Just to tell stories. It's the one thing from my childhood I've never given up. And that's pretty cool.

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7 Free Bodyweight Workouts

7 Free Bodyweight Workouts

First Name E-Mail Address

sarahwyland

FAT: Friend or Foe? (Hint: It's a friend). Swipe ⬅️ through to see why you don't need to avoid butter.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Fat is a key component of a healthy, balanced diet. Fat
⠀⠀⠀⠀⠀⠀⠀⠀⠀
▪️Helps the body absorb fat-soluble vitamins
▪️Supports hormone functioning
▪️Promotes healthier skin and hair
⠀⠀⠀⠀⠀⠀⠀⠀⠀
It also adds flavor and texture to food. Ever try to make a hamburger patty with super lean ground beef? It doesn't stick together all that well, does it? It's because the fat helps give it form (and taste!).
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Don't avoid fat. Just choose your fat smarter.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
#nutrition #mealprep #mealprepping #nutritioncoach #nutritionalfacts #foodie #cleaneating #eatwell #foodisfuel #eattoperform #eatwell #whatsonmyplate #balanceddiet #foodismedicine #strongbysarah #girlsgonestrong #fitness #fitpro #fitnessmotivation #shapesquad #powerofshe #macros #iifym #flexibledieting #fatmacros #brunchsohard #surfandsun #dogmomaf #beachbabe

I started taking barre classes to make my legs "lo

2020 IS HALFWAY OVER. Suffices to say the year has

2020 IS HALFWAY OVER. Suffices to say the year hasn't gone like any of us expected it to. We need a reset button. Why not treat July 1 like January 1?⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Set some intentions. Revisit your goals. Update your vision board. Make a plan to attack the back half of this weird, weird year. There is a lot out of our control right now, but we ARE in control of how we respond. So let's respond with a renewed outlook that the second half of this year is going to look a lot better.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
July 1 is your reset button. Push it REALLY hard.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Happy second half of 2020!

In third grade, I typed out a re-telling of 'Aladd

In third grade, I typed out a re-telling of 'Aladdin' during typing class. Was I supposed to be doing that? No. I was supposed to be tapping out the same sentences as my classmates, but I'd had a typewriter - yes, a typewriter - at my fingertips for years. I didn't need to learn to type. I was basically born doing it. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
They say that "thing" you do in your free time that doesn't feel like work is your calling. For me, I'm fortunate enough to have two of those things: coaching and writing. This Instagram is typically reserved for coaching, but today, I want to talk about writing for a change.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
I spent much of my childhood writing stories in notebooks, usually about horses. I lived for the Young Author contest at school every year (I won several years - just saying). I discovered fanfiction and delved into a world of taking existing characters and putting them in my own world. I've written several manuscripts that haven't yet seen the light of day. I'm constantly writing, unwinding stories and creating worlds. It doesn't stop. My head is full of ideas, of settings, of adventures waiting to unfold. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
I've always had an active imagination. I turned the space under my grandma's piano into a mansion and acted out epic tales. The patch of cedar trees across from my house was a castle, a spaceship, a cabin. Those adventures spilled onto paper. Writing is where I escape. It's where the stories constantly swirling in my mind come out to play. And people seem to like what I write. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
As Faulkner (my favorite author) once said, "if there is a story in you, it has to come out." I'm grateful I get to share mine - through both coaching others and from my imagination that spills onto word documents that sometimes make their way to the internet.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
If I'm not coaching or at what I call my "real job," you'll probably find me writing. I wake up early and stay up late, just to write. Just to tell stories. It's the one thing from my childhood I've never given up. And that's pretty cool.

Carbs are so vain they think @TaylorSwift's 'Reput

Carbs are so vain they think @TaylorSwift's 'Reputation' album is about them - because they've got a 'bad' reputation. You can thank marketing for that.
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Carbs are our body's main source of energy. Are all carbs made equal? Absolutely not. But with a little bit of education, you can choose the right carbs MOST of the time (because we all still need to indulge in those simple carbs from time to time).
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Ready to learn about carbs and why you probably shouldn't be restricting them? Swipe.
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SAVE this for later - when you need a reminder that it's okay to eat that baked potato with your steak. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#nutrition #mealprep #mealprepping #nutritioncoach #nutritionalfacts #meals #foodie #cleaneating #eatwell #foodisfuel #eattoperform #eatwell #whatsonmyplate #balanceddiet #foodismedicine #strongbysarah #girlsgonestrong #fitness #fitpro #fitnessmotivation #shapesquad #powerofshe #personaltrainer #personaltraining #coaching #macros #iifym #flexibledieting #brunchsohard #dogmomaf

5 THINGS TO TRY WHEN IT'S ALL TOO MUCH. I've stru

5 THINGS TO TRY WHEN IT'S ALL TOO MUCH.

I've struggled the last three weeks or so. Between everything going on around us and dealing with a stubborn kidney stone, I have felt EVERYTHING. I generally love being an empath, but sometimes, enough is enough and I have to check out for a bit.

Whether you're empathetic/highly sensitive or not, you've probably felt like this before. It's all just too much and all you want to do is crawl into bed and pull the covers over your head. Except you can't, because there's work to be done, food to cook, chores to take care of... I've allowed myself a lot of grace over the last few weeks. I've given myself the freedom to not workout as hard, to be less mindful of tracking my meals. I've let myself go to bed early and sleep in a little instead of being beholden to my to-do list. It's helped, but I've done a few other things that have been game changers.

Here are 5 things you can do when it all feels like too much:
1. Move - move your body in whatever way feels good. Go on a walk. Take a yoga class. Dance. Moving produces endorphins and in the words of Elle Woods, endorphins make you happy.

2. Take a bath - I'm pretty confident water can heal just about anything. A hot bath with epsom salt and lavender seems to do the trick for me (when I can't get to the ocean). 3. Journal - write it all out. Whatever is on your mind, write it down. Sometimes, getting things on paper is all it takes to help you process whatever you're struggling with.

4. Meditate - spend a few minutes sitting in the quiet and focusing on your breathing. When your thoughts drift, bring them back to your breath. A few minutes to quiet your mind can help curb that anxious feeling.
5. Call someone - pick up the phone and call a friend or family member. A friendly voice on the other end of the phone can make a world of difference when you're feeling down and out.
How do you pull yourself out of a funk? Let me know in the comments!

**Double Tap** if you have a hard time investing i

**Double Tap** if you have a hard time investing in yourself. I hesitated before buying myself some new @TarteCosmetics yesterday. I thought about how I could save that money, how I'm spending $$$ to get my hair done today. Did I REALLY need new makeup?⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Technically, I didn't. I've got a whole bag of it, and I'm not wearing it much in this work from home environment anyway. But I paused and thought about the promise I made to myself: to invest in myself.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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As women, we're wired to put other responsibilities first. Whether its kids, a partner, a career, or even padding the grocery budget instead of buying makeup, we put ourselves at the end of the list. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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We have to stop that. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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You know the saying "you can't pour from an empty cup?" It's true. You can't serve others if you aren't serving yourself. You have to invest in YOURSELF. Because no one else will. Only you know what you need. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Investing in yourself might be new makeup or the hair appointment you've had to reschedule three times since March. It might be disconnecting from your electronics for a night to watch a movie. It could be going on a hike or taking a weekend trip with the girls. It might be enrolling in a class or a coaching program. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Invest in yourself. Do it with pride. Try to table the guilt about spending money on yourself.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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You're going to be better for it.

I'm not a strong swimmer and I'm terrified of goin

I'm not a strong swimmer and I'm terrified of going too far into the ocean. But I signed up for a week of surf camp in Nicaragua three years ago and hoped for the best. By the end of the week, I had a great tan, a scar on the inside of my knee, and could pop up on the board more often than not.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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That first day though? I couldn't figure out how to hold my surfboard and it took all I had to put one foot in front of the other and go into the ocean. How did I do it? I had instructors around me, coaching me through what to do and ensuring me they were there if something went wrong. I trusted them and I faced down my fears. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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That's my job as your coach - to give you the tools to reach your goals, to coach you through your fears, and to offer support and advice when those fears and frustrations get in your way - because they will. It happens to all of us. Our own bullshit gets in our way, as I like to say.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I was so proud of myself by week's end. I still don't think of myself as a strong swimmer, but I'll wade into the ocean a little deeper now. I conquered a fear with the help of the coach. I learned I could lift heavy weights with the help of a coach.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I got healthier and happier with the help of a coach.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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What has a coach taught you? Or what do you want to learn from a coach? Drop your answer in the comments below.

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