January 11, 2022
It's January and most of us are getting back on the bandwagon after a holiday of fun. It's time to lose weight and get serious before swimsuits and shorts are here to stay for awhile.
More than anything, I want you to lose weight (the healthy way) and feel comfortable in your skin again. If you're on your path to weight loss, but you've got a bit of chronic loose stools, your plan may stop working - and I want to help you figure out why (hint: it might not the plan, but rather your body trying to tell you something is off with your digestion).
As we continue our series Weird Things & Weight Loss, today we dive into why loose stools may be causing your weight loss to stall, or worse - go up.
I uncover the top reasons for loose stools and get you a few lifestyle pointers and tips to help try and get those stools under control so you can achieve your dream body.
Mentioned in the episode:
- CLICK HERE to join my FREE (live) 5-Day Bio-Boot Camp
- CLICK HERE to join All Things 4:14 Fitness community
January 4, 2022
Are you struggling to lose weight, yet you feel like you're doing all the right things - well, except going to the bathroom regularly? Maybe you drink a pot of coffee a day to go or just wait it out and work through the miserable bloating.
If any of that sounds like you, today's episode will help you connect the dots of why not losing weight and being chronically constipated could be the source behind your struggle to lose weight.
In today's episode we'll cover:
- How often you should go and what your stool should look like
- The 2 most common imbalances behind constipation
- How constipation can lead to staying fat and getting fatter
- What bio-markers we use at 4:14 Fitness to test for the specific culprit responsible for each case of constipation.
If you would like to join the 5-Day Bio Boot Camp mentioned at the end of the episode, CLICK HERE.
December 16, 2021
If your hair starts to suddenly fall out - I'm talking EVERYWHERE - then something is going on in your body. It's likely been there for a while and is now pushing your body towards an imbalance. While there can be many reasons hair starts to fall out, there's one MAJOR common denominator I've seen in myself and my clients. Today's episode will be a deep dive into what the #1 thing is and how you can test at home to see if this might be the problem your hair is falling out.
Links to things I mention in today's episode:
March 8, 2021
In Part 2 of The Unsexy Secrets of Fat Loss Series, I'm talking to those of you who wake up and to a belly that fits in your pants, but by the end of the day you've unbuttoned them and thrown on your "give-up pants." Here's what you need to know. This likely isn't you getting "fatter" during the day. It's more likely a completely different cause. In this episode I explain what's likely going on and tell you how you can start to fix this issue for good.
CLICK HERE to visit: ,y website and download your FREE Digestion Assessment Guide I mention in today's podcast.
December 14, 2020
In today's episode, I'm spilling it all when it comes to the TRUTH in getting your stubborn belly fat to budge.
Walk with me as I teach how to use:
- The 3 PM Carb Cut-Off
- The power of never eating a carb by itself (even a healthy one)
- Using a glucometer to take the guess work out of how your body is processing carbs
- What part of digestion might be broken that's keeping you bloated, heavy and miserable.
December 7, 2020
Today's episode is a little risky to publish. Why? Fat - we all have it. For some of us it's the belly or the muffin-top. For others it's the thunder thighs, saddle bags and jiggly parts. At 4:14 Fitness we do what NO ONE ELSE does...we work to balance the body, and in return, fat naturally falls right off. Yep! Even the stubborn stuff that's been hanging around for decades!
Today's episode spills the secret sauce to rapid fat loss success. We don't use the typical calorie in vs. calorie out formula, or the 80% diet, 10% nutrition, 10% genetics theory. Nope - old school doesn't work, ESPECIALLY when it comes to problem areas (you know, the parts that just won't budge no matter how much weight you lose). We use the 4:14 Methodology, and it's like nothing you've heard before.
Listen as I walk you through the protocol, from top to bottom, that I use with every single client (regardless of age, challenge or diagnosis) for accelerated results and rapid fat-loss.
May 4, 2020
Autoimmune...no, you aren't crazy! Your body truly is different from everyone else. In order to get results when it comes to fitness and food we can't simply through out some macros and tell you to workout until you burn through all of your calories.
Not to worry, it is still very possible to lose weight with autoimmune. My motto, "Eat for the body you want. Exercise for the strength you want. Never confuse the 2!"
In today's episode, I walk you through a starting point for macros (once your digestion is optimal). We are going to talk about 4 digestion issues I look at before we ever dive deep into macros. Listen in as I walk you through the process I use for myself, and my clients, when it comes to food and autoimmune for weight loss.
April 29, 2020
It's not all in your head. Your body doesn't respond to fitness programming like someone without autoimmune.
While personal trainers and group fitness experts do their best to train you in a way that should work to give you an athletic look, often times it's just too much stress for your body. Your hormones get out of whack and your fitness program doesn't do what you expect it to. All your hard work and dedication results in disappointment.
Today, I share with you how I personally train clients (myself included) who have autoimmune. I lay the groundwork for why I do what I do...and then give I you all the goods. Remember, this is a starting point. There is a lot of lifestyle coaching and adjustment that goes into getting results with an autoimmune issue. It can be done, it just takes committing to never give up and educating yourself on how your body works best.
You can learn how to make fitness shape your body...let's get started.
Autoimmune Protocol Cheat Sheet Download
Application for Personal Training with Sarah
April 23, 2020
You're at home all day every day, so you decide to really focus on getting your body back and doing a little toning. You are ALL IN! You have access to thousands of free workout apps along with millions of at-home workout videos on Facebook, YouTube and Instagram...so you pick one (probably with the person who looks like you want your body to look) and get you going. You put in the time, the effort, the sweat, the tears and the soreness (ouch!). It will all be worth it in a few short weeks.
Fast-forward three weeks later and you're exhausted, tired, grumpy, your weight is up and your belly feels bigger than when you started. What in the world happened? Ugh. Does your body hate you or what? Are you bound to stay this size forever?
Life was way better when you weren't watching what you ate and showing up every day for a workout you didn't want to do.
The truth: your body isn't a bank account and fitness won't get you to your weight loss goal. Fitness should be used as a tool to gain strength and tone your body. Nutrition should be your primary source of weight loss. IF you don't follow this protocol, eventually your body will rebel and you'll be stuck in the cycle of misery I described above.
I invite you to be a fly on the wall today and listen in as I walk through how I coach and trouble shoot issues with my personal clients. If you suffer from autoimmune, PCOS, low energy or insulin resistance, you might pick up a tip or two to use in your own programming.
4:14 Fitness Web Page
28-Day LockDown Challenge
4:14 Fitness Virtual Gym
April 21, 2020
Your treadmill has sat in the exact same spot long enough to become a piece of furniture that needs dusting. The workout videos you paid way too much for have never even made it to the DVD player. Why?
Before the pandemic, you didn't have time. Now, all you have is time. So why aren't you changing your eating, using your new found time to workout, lean up and lose weight?
IF you're waiting for your motivation to arrive, you definitely want to check out this episode. I'm going to give you the tools to get back your motivation and keep it this time!
CLICK HERE for access to the 28-Day LockDown Challenge