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sarahwyland

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Go on a *double tap* if this hits you in the feels. I’ve been the queen of “what if” but I’ve been changing my mindset to “even if” lately and doing “it” anyway- doing it scared, doing it feeling not quite ready, doing it even when I don’t know how. And one more time, shoutout to @google for always having the answers to my “how do I” questions.
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Fear really gets in the way. Being fearless is easier said than done, but as my guru @taylorswift said, being fearless isn’t being without fear. It’s having fear, but doing it anyway. And that’s the definition of acting on faith. The “even if.”
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What’s your “even if” right now?

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I *hate* the word “#hustle.” It makes my skin crawl, perhaps because it’s been glorified as a badge of honor, but also because a lot of you are using the word wrong in the first place.
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I don’t hustle. I work my ass off. I work full time. I train four days a week. I coach personal training clients. I’m about to launch my first group coaching program. I spend 3 nights a week coaching gymnastics. I write blogs. I pick up freelance projects. I write fanfiction to unwind. I read my Bible every night and I journal every morning. I somehow manage to be a decent friend and go on a date here and there. I do not hustle.
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I’m not bragging. I’m stating facts. This is where I’m at my best - when I’m juggling a dozen things and making it all work. I’m not hustling. I’m doing what I want to do. And you know what? I’m also not doing a damn thing I don’t want to do. I gave that up a long time ago.
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I work hard. Clean-and-jerking this 47kg barbell I posted a photo of to get your attention is hard work. So is outlining this group program and creating all the components it needs. Shout out to @google for knowing all the answers to the things I don’t know how to do. And have you ever tried to teach 8 kindergarteners how to flip over a bar without letting go? This is why I like whiskey.
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Stop saying you’re hustling. Hustling implies that you’re moving fast, rushing through life. You’re not hustling. You’re working hard. Know the difference and claim it. Unless you really are hustling. If you are hustling, slow the hell down and just work hard.
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Hard work > hustling.
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Tag a friend that needs to read this. It’s the friendly thing to do.

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My Pumpkin Oatmeal Energy Balls recipe has been getting a lot of traffic recently, so I HAD to@make a batch.
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Pumpkin, peanut butter, honey, oats, chocolate chips, vanilla, cinnamon. No baking required. Will power required to eat just one.
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Kitchen hack? Use a cookie scoop to form the balls - so much quicker and less messier.
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Want the recipe? Link in bio! [SAVE THIS POST!]

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When Coach jumps in for a partner deadlift but there’s a slight height difference. 😂 Looks like a 475lb lifesaver roll. Such a fun night at Night of the Living Deadlift at @crossfitlocal last week! Except for that running part.

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sarahwyland

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Fat gets a bad reputation. True, not all fat is created equal, but some fat - the good stuff - is an essential part of a balanced diet.
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🥑 Fat is a source of essential fatty acids, which the body cannot make itself.
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🥑Fat helps the body absorb vitamins A, D, and E, vitamins that are fat-soluble, meaning they can only be absorbed with the help of fat.
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🥑 Healthy fats support metabolism, immunity, hormone production, and so much more.
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🥑 Strong evidence in recent research indicates that fat helps in cardiovascular protection (although not heart failure), improves body composition when eaten in correct amounts, and alleviates depression.

Fat does a lot of other great things in the body, too, and enough fat will help you feel full between meals. “Healthy fats” are typically considered monounsaturated and polyunsaturated fats, but I like to think of health fats as “relatively unprocessed fats from whole foods” such as avocados, nuts, even grass-fed beef. It’s the trans fats in processed foods and the hydrogenated fats found in things like margarine that aren’t so great.

My favorite way to add fat to my diet? Avocados topped with everything but the bagel seasoning and soy sauce. I eat 75g of fat on rest days and 67g on training days, so I assure you I can ALWAYS find a way to eat an avocado. 😋

Got questions about nutrition? Leave ‘em in the comments. 🥰

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(Swipe ⬅️) Yesterday’s @nc_weightlifting State Championships couldn’t have gone better. I went 6/6 on the platform and matched my snatch PR at 50kg. I’ve only hit this once in the gym and yesterday it felt SO easy. The bar always seems lighter when I compete. 🤷🏼‍♀️ Stepping up to the 50kg, I heard @thomasrhettakins “Remember You Young” playing and had the presence of mind to think “cool, I’m going to get a meet PR to a song that makes me cry.” The music selection could have been a bit more hype for a lifting meet, but I do love TR.😂
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But my clean-and-jerk (second video) was EVERYTHING. I’ve had the strength, but technique and confidence lagged behind. My second attempt at 59kg was a PR already, so I had nothing to lose. And I’d already hit 5/6, so why not keep it perfect? I am so so so proud of this lift and it felt better than 59kg.
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I PR totaled at 112kg which is an 8kg increase over my June meet. That’s a fair amount of weight in that time and I’m beyond pleased with the progress.
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Could not have done it without @silky_stankle programming and coaching me week in and week out. He pushed me toward barbell club from basically the beginning of my membership at @crossfitlocal and here we are. Thanks again, Paul! And thanks for not telling me what was on the bar. Lifting (mostly) blind was 👌🏻. I’ve been asked how to improve a snatch twice in the last two weeks - go see Paul in barbell club. And while I’m at it, thanks for letting me hang out with you and cheering for me @outofstepbarbell!
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It was a wild week with Knox (my dog) having pretty major surgery unexpectedly, but I pushed through, stayed focused, let go of what I couldn’t control, and had a great meet. On to the next one!

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“Done is better than perfect.” I’ve been repeating that mantra a lot lately - at work, in my coaching business, even with my laundry pile. I’m an Enneagram Type 3. Well before I knew about the Enneagram, I put a lot of pressure on myself to be perfect. Straight A’s, cheerleading captain, Honor Society. Front page byline for @utknoxville’s Daily Beacon or burst. Best internships, board member of my sorority, RA, volunteering on the side because DUH I’m a Vol and a good person and believe in paying it forward.
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My biggest fear has always been failure. I didn’t throw temper tantrums as a child but I had meltdowns of epic proportions over whether my school projects were flawless, my essays perfect, my Spanish correct, my math prowess as good as it was going to get. The anxiety I used to get around annual reviews was high. And let me tell you about how long it’s taken me to start coaching like I know how to coach because I wanted everything to be PERFECT before I launched.
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Then I got into weightlifting and strength training. Training to failure is a concept I had to get comfortable with. Justin at @thegymcharlottesville used to talk me through it. “Allow yourself to fail. That’s it. Just let it happen. You’ll be stronger for it.” And turns out, he meant that for life outside of the gym too. When I got serious about weightlifting, I had to get okay with missing lifts. It happens. It’s just not possible not to miss sometimes. And it’s OKAY. You come back to the platform and go again. You might not get it that day, but you’ll get it eventually. You’ll get stronger in the failure.
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We’re all just making it up as we go in the end. Trying things and failing sometimes and sometimes letting perfect get in the way of done. But done is better than perfect. And failure is a part of that ‘done.’ Make it up as you go - you’ll be fine.

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You know it’s going to be a good day when you make @sallysbakeblog’s pumpkin chocolate chip oatmeal cookies. This is one of my absolute favorite recipes in the fall. I need to work on making them gluten-free next - but I’m still going to wet one or two or three... gluten and all. They’re especially delicious with coffee - or with whip cream.
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At this point, I just need to get married so there’s someone else to eat all the baked goods I make. 😍

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