Love a sprinting and lifting circuit on days when im short on time but high on energy #circuitworkouts #hiitcircuitworkout #hiitworkoutchallenge #onthisday #strongbysarah #strengthtrainingforwomenbywomen #musclegrowthforwomen #sprintingforfatloss

BULKY DOESN’T JUST HAPPEN! I hear this fear constantly, yet you are undermining your strength from the start. Your toddler weights more than the dumbbells you’re afraid to pick up. You’re already stronger than you think. So why are you letting fitness myths keep you from your dream body?? Lifting heavy or in lower rep ranges will not turn you into the hulk. As you already know, carrying a toddler around won’t either. And neither of these things will make you bulky if you’re barely eating protein and not training with a plan. Muscle growth is HARD. It doesn’t just happen. It is intentional. On average, active individuals can only grow between 0.5-1.5lbs of muscle per month naturally. I see comments as if that was easy, which tells me you haven’t actually tried genuinely to grow muscle because it’s not! Becoming anywhere close to “bulky” requires DECADES of dedication for most and substantial amounts of calories. Seriously. It’s not something that just happens! And it doesn’t happen in the gym, it happens in the KITCHEN. You need to be consistently eating in a calorie surplus AND training to failure by lifting heavy for years on end to even get close to the bulky range of the spectrum. And for some of you, it could literally NEVER happen based on your genetics. Without the proper nutrition, there is no muscle growth - toddler, heavy weights or not. So whatever your goals are, stop hiding behind the fear of getting bulky, because it seriously is unfounded. Growing muscle and getting your dream body IS POSSIBLE if you’re willing to unlearn all the crap taught to scare women from lifting heavy. 👏🏻 #strengthtrainingforwomenbywomen #girlswhobenchmorethanthebar #girlswhobenchmorethantheplate #strongbysarah #musclegrowthforwomen #musclegrowthforbegginers #musclegrowthforbegginers

If you know, you know 🤩 #girlswhodopullups

I see this CONSTANTLY. You want to be “toned” but instead you’re “skinny fat” or “flabby”. You don’t understand why only cardio and HIIT workouts and eating 1300 calories isn’t working. Let’s break it down: Being toned means having muscle that’s visible under a certain level of body fat (this will vary for EVERYONE) or because it’s significant in size that body fat can be slightly higher. We build muscle by eating at least maintenance calories. Maintenance means the scale shouldn’t be moving FYI. So we don’t gain or lose in maintenance. If you are, you’re not in maintenance (whether because of your calorie intake or your activity level). Under eating doesn’t solve your problems and doesn’t grow muscle. It actually makes your body have to pick and choose what it uses the precious energy for, and things like your digestion don’t make the cut - keeping you breathing does. So don’t be surprised that you get bloated from some peas if you’re starving yourself. It’s not the peas, it’s you. Traditional aerobic cardio burns glycogen aka uses carbs for a fuel source. Humans store fat - we have some glycogen stores but they are not as extensive - so instead of “burning fat” which means using the fat stored on your body for energy, your body uses the carbs you ate the night before. Also, traditional aerobic cardio can make us feel much more hungry, causing our hunger cues to become confused. Lower intensity steady state cardio and NEAT (unloading the dishwasher, vacuuming, walking your dog, etc) uses fat for energy. The best “fat burning exercise” is a walk. HIIT will burn fat if you do it to your literal limit (ie you really push into your 90% heart rate max) but only if we do it sparingly - here’s why. Too much HIIT raises cortisol levels. High cortisol levels prevent fat loss and add extra stress and inflammation to the body. If you want to be toned and create muscle definition, you need to eat in maintenance. If you want to lose fat, focus on strength training and sprinting, and use HIIT and LISS cardio as supplemental tools available to you. 🔗 in b!0 to start my full body strength training and sprinting program SEVEN WEEKS TO SHREDDED at home or at the gym 🥳

You don’t track cooking oil! Last I checked, I’m one of the only people who cooks with the smallest amount of oil as possible, and if I can get away with it, literally no oil at all. There is nothing “wrong” with oil - I personally struggle to digest it and am intolerant to olive oil (yes seriously) - but it is extremely calorie dense and doesn’t provide really any nutrients (unless it’s pure avocado or olive oil). So, if you’re not tracking your oil consumption, your calorie totals are realistically off by 200-500. Yes, seriously. What does this mean? If you don’t understand why you’re not losing weight because you thought you were in a calorie driving, you probably aren’t actually in a deficit. Other reasons? If you’ve been experiencing excessive bloating or gas and not understanding why, it could be because of the amount of oil you’re consuming. Fats slow digestion. If we slow things down too much, we can get very uncomfortable. The point? If you’re going to track your calories and macros, do it correctly. Don’t sell yourself short. Do it now correctly so you can learn to eat intuitively for the rest of your life ❤️ #strengthtrainingforwomenbywomen #strongbysarah #sportsnutritionists #macrotrackingcoach