Do you ever wonder why it seems so easy for some people to lose weight, and why others (perhaps you) struggle to lose weight? If you’re struggling to lose weight, chances are it’s because you are focusing on things that are either outside of your control, OR you’re trying diets and weight loss programs that are too strict and aren’t sustainable. People who lose weight and keep it off long-term aren’t successful because they have a fast metabolism… Or because they are motivated 24/7… Or because they never crave/eat ice cream… Or because they exercise for 2 hours a day. At then end of the da ..read more

With an abundance of both online and in-person weight loss programs available — what are the pros and cons of each?     For those looking to shed unwanted pounds and embark on a journey towards a healthier lifestyle, the options can seem overwhelming and endless. Heck, if you google “how to lose weight,” you’ll get 3,410,000,000 results. Among the millions of choices available, the most popular options include online weight loss programs and in-person weight loss centers. How do you know which is the best for you? Throughout the next few paragraphs, I share some thoughts to consider ..read more

If you google the words “best weight loss program,” you receive approximately 3,450,000,000 results. YIKES! ?‍?     What features and benefits should the programs have, and what should you avoid while looking for the best weight loss program for you? Talk about an overwhelming abundance of information on the internet! With all of the information available to us, how do you really KNOW what to look for in top weight loss programs? Here’s the truth – The best weight loss program for YOU is the one that helps you lose weight and maintain that weight loss for years! It’s probably going ..read more

Are you trying to not only lose weight, but to establish a healthy and peaceful relationship with food? Try remembering this: The thought process behind your food choices is JUST as important (if not more important) than your food choices themselves. Ask yourself this: Do I make the most food choices from an emotionally charged state? OR a mindful state? The answer to this question says alot about WHERE you are on your journey to health, and where you may need to grow and change. Whatever your answer was, remember that your answer isn't “good” or “bad”. Your answer simply provides infor ..read more

Do you prefer to eat plant-based but struggle to eat enough protein? If so, know that you’re not alone! As weight loss coaches, one of the biggest struggles that many of our clients face at Strong with Sarah is consuming enough protein, especially if you’re someone who prefers a vegetarian or more plant-based diet. Remember that protein is important for weight loss because it helps you feel satisfied, it prevents you from feeling overly hungry, it has the highest thermal effect of any macro group (which means it burns more calories to digest protein than it does to digest carbs or fats), A ..read more

So you *know* you need to be in a calorie deficit to lose weight... But how the heck do you create one? Follow these 4 steps for a rough estimate of daily caloric intake: 1 Multiply your goal weight (in pounds) by 11-12. 2 Consistently eat within that calorie range for a minimum of 30-45 days. The key here is consistency ? 3 Monitor results AND how you’re feeling hunger-wise. If you’re super hungry all the time, your results probably won’t be sustainable. 4 Make adjustments to your calories only if needed. A few important things I want to add: ⭐️ These are general guidelines and recommend ..read more

You are likely reading this because you love yourself enough to want to bring out the best version of yourself. Like many things in life, this is often easier said than done! After all, we are often mistakenly confusing the idea of tough love and self-deprecation when it comes to ourselves, and that can lead us into terrible spirals of shame, doubt, and - you guessed it - falling into the same old patterns of behavior that are often unhealthy coping mechanisms.  Enter this focus on accountability in weight loss. Sometimes, accountability can often be a loaded word. After all, this word i ..read more

Whether or not you realize it, ALL habits that you create (or have created) follow the same three-step system. When it comes to changing your habits, being aware of this three step system is the key to your success. Let’s break down the three steps that are required for you to create ANY new habit: 1. REMINDER: For many of us, this is the step that is most often missed or overlooked. Before you even take action and implement your new habit, decide exactly how you plan to remind yourself to DO the new habit or action.

Are you trying to only snack on fruit versus processed snacks in the pan ..read more

The ultimate guide to beating emotional eating! Emotional eating, stress eating, and bored eating all lead to a less-than-ideal relationship with food. Plus, eating never actually HELPS the root cause of your emotions, stress, or boredom. True food freedom (and a healthy relationship with food) only exists if you’re able to find way to FEEL and process your emotions without food. Check out 4 steps you can take to beat emotional eating, once and for all! 1. When you first feel emotions/stress/boredom, take a deep breath. Don’t impulsively just eat. Ask yourself and be HONEST with yourself ..read more

When it comes to losing weight and becoming healthier, it’s amazing if you can achieve your goals on your own… But sometimes it’s helpful to ask for help. Check out the most common reasons to hire a weight loss coach: 1. You struggle to stay consistent. If you find yourself eating salads and grilled chicken on some days, and then pizza and ice cream and french fries on other days, hiring a coach can teach you how to be more consistent with your nutrition and movement. 2. You struggle with the “all or nothing” or the “I’ll start next week” mentality. Reality check - life is busy and will ALW ..read more