Staying Healthy & High Energy During the Winter Months

Is it just me, or did it get really chilly really fast?! We love this time of year — first sweaters, crisp juicy apples and hearty stews. This time of the year used to be a binge fest, full of overindulgence. It always landed me on January 2 feeling like total garbage, and feeling like I had taken 10 steps backward.

Over the last few years, I’ve learned to eat more intuitively, enjoying all of the goodness that comes with the holiday season AND continuing to fill up on the good stuff.

Check out 4 tips to continue to nourish your body, even with the chill in the air and the holidays quickly approaching!

#1 EAT SEASONAL PRODUCE

There is a reason we focus on seasonal produce in The Veg Out Meal Plan Series!  Seasonal foods not only taste better, but they are kinder to your wallet, and because they endure less travel from farm to plate, are more nutrient dense.

Be sure to check out winter squashes - acorn, butternut, and spaghetti.  Other great options include apples, pears, potatoes, carrots, and cauliflower.

#2 LOAD THE SOUPS + CHILIS WITH ALL THE VEGGIES & LEGUMES

There's nothing better than a hearty bowl of chili or a good warm curry in the cooler months.  Load them up with lots of seasonal veggies, and legumes like lentils and kidney beans.  The fiber, water & nutrients in these ingredients will keep you satisfied and warm your soul!

#3 EAT A WARM BREAKFAST

We crave warm foods during the fall and winter months when the weather is cooler outside.  Instead of the usual smoothies, try a an omelette loaded with seasonal veggies, big bowl of homemade oatmeal, muffins or pancakes.

#4 BRING THE HEAT WITH SPICES

Cinnamon, nutmeg, paprika and cayenne are all spices we associate with cooler months.  There are loads of benefits that come with incorporating spices into your diet, and the flavor punch doesn't hurt!. Try this Mexican Hot Chocolate recipe for some sweet heat

PS.  This is the last week to apply for the 1:1 end of year health coaching opportunity!!   This is for women who want to feel in control, get their digestion on point, feel beautiful in the skin they’re in and navigate the holidays with less stress & a sense of CALM.  Space is limited -- Apply here! 

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If there is a way I can serve & support you, please contact me here so we can chat!

2019 CSA SHARES: Get in on the Local Goodness

It’s that time of year!! Maybe you’re already signed up for this season, or maybe you’ve never heard about them. A CSA (Community Supported Agriculture) share is a local farm offering a certain number of farm “shares” of his/her crop to the public. These vary, and typically consist of veggies, but often times include fruit, eggs, cheeses, and even meat. Consumers purchase a share from their selected farmer and receive a predetermined quantity of the farmer’s crop regularly throughout the growing season. Even in Western PA, where we experience a relatively harsh winter, there are plenty of programs and shares to choose from 12 months throughout the year.

Why should you sign up for one?

Our eating and shopping habits are not just important for our health, but for our local economies, the environment, and the future of our food system. We cast a vote each and every time we buy. How and where we choose to spend our money is really important, and every dollar we spend creates a much greater impact than we realize.

Nearly half (45%) of money spent within local markets will remain there. Compare this with a meager 13% of money spent in chain retailers, and it becomes evident that even the most modest change in spending habits can produce considerable economic impact. Eating seasonally can be hard off season, especially in these cold winter months. It takes a little bit of creativity, flexibility, and a willingness to try new things. Bonus? Foods eaten in season are more flavorful and packed with more nutrients.

Outlined below, please find some of my family’s favorite summer shares in the Western PA/Pittsburgh area. Click the name of each farm to be directed to their website!

Not from Western PA? Click here to check out Local Harvest to find a CSA in your area!

garlic scape & spinach harvest

BLACKBERRY MEADOWS ORGANIC FARM

-Weeks: 20+

-Cost break down: Lots of options, ranging from Market Share Cards (like a gift card for the market), or up to $32 per week depending on what your needs/interests are! 

-Extras: Garden shares, market memberships, pasture raised, happy pork, homemade soaps.  This year, they are also inviting CSA members to the farm house weekly to chop, roast, blanch, freeze and taste their harvest with farmers & others members!  They also host weddings and events at the farm!

-Pick up locations: On farm (Natrona Heights), North Side Farmers Market, East Liberty (Construction Junction)

-Perks: Aside from being one of the only certified organic local farms in the area, Jen, Greg,  Evelyn and Olivia provide the most personal experience, hands down. They are present for all CSA pick ups, and you get to know them well.  They understand the importance of farm immunity and gut health, which is why they encourage people to come out and spend time on the farm. They grow the best heirloom tomato you will ever taste, beautiful greens and garlic. These guys also team up with Four Frozen Farmers in December to sell Christmas trees at Construction Junction—a great way to support all facets of local agriculture!

pickled garden veggies, summer squash, farm haul

KRETSCHMANN ORGANIC FARM

-Weeks: 25

-Cost break down: A few options, ranging from $20-$30/week, depending on what your needs/interests are! 

-Extras: Cheese, mushrooms, chicken, coffee, winter shares

-Pick up locations: Kretchmann utilizes residential porch pick up locations, so they’ll you’ll be assigned a pick up area based on proximity to your home.

-Perks: Don and Becky grow tree fruit, which is hard to find grown organically in this area!

summer fruits, cucumbers sprouting, garlic

PENN'S CORNER FARM ALLIANCE

-Weeks: 32

-Cost break down: $19-$26/week. Lots of options, ranging from as little as 8 weeks- to full season at 32 weeks. Certified organic, gluten free and vegan shares available.

-Extras: Online farmstand with fresh cut flowers, eggs, cheese, pork, beef, lamb, gift baskets, winter shares, extra quantities of vegetables & fruit, honey, jams, relishes, local maple syrup & honey, canned goods.

-Pick up locations: Our business, 3 Rivers Outdoor Company, is hosting a pick up this season! You can come and see us every week in Regent Square and scope outdoor gear while picking up your CSA! Penn’s Corner utilizes residential & small business porch pick up locations; you choose one convenient for you.

-Perks: Also, because they are a cooperative, you will also find a huge variety with this share. Penn’s corner works with more than 25 organic and sustainable farms & food producers around the state, providing a wide array of farm fresh goodies.

annual garlic harvest, weekly CSA haul

DILLNER FAMILY FARM

-Weeks: 21

-Cost break down: small, large and biweekly shares, ranging from $16-28/week. 

-Extras: Online Farm Stand with eggs, Amish breads and cookies, extra quantities of vegetables and fruit, flower bouquets, pastured brown eggs, honey, cheese, jams, relishes, and frozen organic chickens.  

-Pick up locations: We’ve been hosting a pick up for Dillner for the last several years, so if sign up, you could see us each week at our home, too! They also utilizes residential porch pick up locations—you choose the pick up location that is most convenient for you.

-Perks: These guys also have a brick and mortar farm stand located just off of Route 8 in Gibsonia. It is a one stop shop for seasonal veggies, fruits, seedlings/plants, eggs, bread, honey and locally canned goods. I made a biweekly trip here last fall for fall fruits, and purchased the most stunning wildflower seedlings in the spring for my garden! 

heirloom tomatoes, North Side Farmers Market, gazpacho with garden veggies

In the meantime, check out this farm share inspired chowder, a family favorite, here.

I have experience working with all of these farms, and am happy to answer any additional questions you may have!! There are sooooo many other options in Western PA, and definitely something that is a good fit for your family.  Explore options on localharvest.org.  

Please also share your knowledge in the comments below! If you are unsure, and want to test the waters before making a huge commitment, opt for a small share (typically half of what is offered in a regular share, or offered biweekly). If you don't mind getting your hands dirty, many also offer work share/volunteer opportunities for a share discount, giving you the opportunity to be part of the magic.

Our family counts down the days until the start of growing season—being part of a CSA takes the guesswork out of what you should buy to eat; Mother Nature chooses for you! All of the farms listed above are accepting shareholders for the 2019 growing season. So, what are you waiting for?!

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P.S. ~ Here's what our members are cooking up this week! If you want in, sign up here by this Wednesday (March 20th):

--Banana splits for breakfast, HOLLA! 

--A hearty winter salad that will blow your damn mind

--Caprese linguine to get a taste of spring 

--Veggie loaded pizzas 

--And a coconut curry for the win! 

Let's connect!  Contact me HERE anytime.

2018 Recap

This week, I reflected on 2018 with my Mastermind Community. The lessons I’ve learned?

✨It is okay for ME to be supported!!

✨Our bodies are these crazy, intricate machines that will fully serve us when we serve them.

✨MINDSET is key to success in anything--continue to feed, nourish, exercise and rest my mind just as I do my body.

✨STRESS MANAGEMENT is such a key piece. A stressed body will not heal….release weight….or stay pregnant.

This year full of highs and lows, but overall filled with joy and so much gratitude:

Completing my Life Coach certification to compliment my work in Holistic Health, providing fuel to create the programs that now serve women across North America 🤩

Dipping my toes in the Pacific Ocean for the first time in an all expenses paid leadership retreat 🌊

Proudly supporting my husband Chris Kaminski and our friend & business partner Christine Iksic as they opened the doors to 3 Rivers Outdoor Company🌲

Dipping my toes in the Gulf of Mexico and for the first time in my life, not completely obsessing or self criticizing how I looked in a bikini 👙

For the first time ever, walking out of a store with a pair of pants that felt good on my body, without giving a f👊🏼ck about the number in the tag 👖

Being super intentional about getting fresh air and sunshine with Chris and Ziggy -- in other oceans, on trails and in neighborhoods 🌞

Watching moments of pure JOY on Ziggy’s face and experiencing this life through his eyes 🙇🏼‍♂️

Finally listening to everyone 😂 and launching The Veg Out Meal Plan Subscription; helping people everywhere simplify what’s for dinner with healthy recipes that don’t suck! 🥕

And of course, grateful for every day that I’m still growing this rainbow babe! 🌈
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Sending thoughts of peace and joy to everyone as we embark on a New Year!! ✨🎊🥂

Enjoy Pizza and Wine without Deprivation!

I have an amazing recipe to share with you, but wanted to share a quick story with you first..

I spent my entire adult life yo-yo dieting, Googling "How to Lose 5 Pounds," and obsessing about what I did or did't eat,

I was never happy with the scale, and I was constantly checking my reflection to make sure clothes weren’t pinching to “make me look bigger than I already was”.

Years of "fad diet" eating patterns ultimately led to hormone imbalance, fertility struggles and irritable bowels.

Over the last 3 years, I have studied how to BREAK FREE from dieting and FINALLY, for the first time in my adult life, feel comfortable and confident in my skin. I am finally, truly, honoring my body, setting a healthy example for my son, and being engaged in a healthy relationship with myself. 

Other perks along the way?  I have healed my body from hormone imbalance, fertility struggles, irritable bowel, and brittle hair & nails and chronic skin issues with FOOD and LIFESTYLE.  Yup, it's possible.

My business has evolved quite a bit— I've worked with people from all different backgrounds with all different needs.

Much of what I do now is inspired by what I’ve overcome...

I empower women to stop dieting so they can be present, honor their bodies, and feel confident in the skin they're in. ✨

So, maybe..

🙅 Have recently done a starvation cleanse or deprivation diet only to see unsatisfying results

🙈 Are tired of spending an hour Googling the next big diet breakthrough EVERY SINGLE NIGHT

🤷🏻‍♀️ Feel too busy to even begin wrapping your head around consistently planning high quality meals for you and your family

💃🏻 Are so ready to finally get this diet and food thing on lock down, so you can be present and feel JOY in your life

I hear you, sister I hear you! I’ve worn these shoes.

Now Imagine …

🍕 Being tuned into the foods that are right for YOUR unique body, and even eating pizza….or ice cream….or tacos, WITHOUT guilt.

💰 Confidently heading into every week with a meal plan, saving money, time and your waistline

🎊 Ditching diets forever!  Find a way of eating that is sustainable for the long term.

📸 Putting yourself back in front of the camera,  and feeling good enough about yourself again so you can be PRESENT in your life!

WITHOUT quick fixes, pills, starvation cleanses, negative self talk or bullshit.✌🏼

I've done this.  I've helped other women to do this.  You can do this, too.

If you’re like, “ummmmm she’s talking about me,” say YESSSSS to yourself! 

With school officially kicked off, it's time to take care of YOU.  We have a group program kicking off THIS MONTH, and you should join us. There are just a few spaces left—and one has YOUR name on it.  

We’ll be operating from a place of self love & positive self talk. So be prepared for some major breakthroughs. ❤️

Trust me, I know it's not easy to ask for support.  But I PROMISE we’re #bettertogether

If you are ready to say HELL YES to yourself, contact me HERE and I will get back to you ASAP with everything you need to get started! 

PS you NEED to try this recipe for fruit crisp.  It DOES NOT disappoint.  <3 

STARTING WHERE YOU ARE.

Aghhhh. This is so much easier said than done!! In a world of social media and internet, we are constantly bombarded with messages about “not being good enough.”

Not healthy enough, happy enough, organized enough.

Not attractive enough, not worthy enough.

Not thin enough, successful enough

Not young enough, not fun enough.

You ARE ENOUGH.

Where YOU are right NOW.

Not where you were 20 years ago, not where the lingerie model is, not your coworker is, your sister, or that random girl you keep seeing on your IG feed.

YOU.

This is about honoring and celebrating where you are, RIGHT NOW, creating a vision for where you want to be, and layering in the steps necessary to begin to fill that gap. 
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August mentor-ships filled up fast, but we're enrolling for September!  I mentor a limited number of women each month through my signature program, Nourished Life.  AMAZING things are happening!!  Here's a glimpse:

"Prior to making the commitment to the program, I was nervous that I would fail..and that failing would cost money. This program is such a refreshing blend of nutrition coaching, cognitive behavioral therapy, and female empowerment seminar. My Type I diabetes is under control, all my lab results have gone from good to ridiculously good, my energy, self-confidence and self-talk have all improved.  And I am down 9+ pounds! " -VG

"I’ve always been hesitant to do anything for myself, let alone open up and look at things I could change/fix. This program had so many personal touches and was designed specifically for me.   I am down 10+ pounds, have more energy, am more motivated to try new things and have so much more patience with my kids.  (most of the time!  ;)" -MC

"Sarah changed my mind regarding food, forever.  She has truly changed me and pointed me in the RIGHT direction!!  I am so tuned into how my body FEELS when I eat.  It's so easy now to pass on the garbage!  I don't have to ponder or think.. my mind automatically says no." -CP  

Space each month is limited--Here with open arms to support you when you’re ready ❤️👉🏼📧

New Take On The New Year Resolution

Ya know how we all tend to think that January 1st is a powerful day? A day for new beginnings, for starting over, for finally going after your next-level dreams--the body...the health...the relationships that you want (and deserve!).

No one thinks, "August 10th is a great day to start a new chapter in my life!" But why not?

What would happen if you gave today all the power of January 1st?

I spent my entire adult life yo-yo dieting, Googling "How to Lose 5 Pounds," and obsessing about what I did or did't eat.

I did a lot of "starting on Monday," "starting over again tomorrows" and felt like my every moment was consumed with thoughts of what I did or didn't eat.

Through it all, I've been a size 2, and a size 10, and you know what I have FINALLY figured out?!

When you're not feeling deprived, you don't need to start again and stop again. When you've learned how to tune with how your body FEELS when you eat certain foods, you begin to consistently make choices that make you feel good. Because, um, who wants to feel like 💩--in body and mind-- all the time? (I sure settled for that--for a long time)

It doesn’t matter how old you are, what your experience is, how healthy you are in this moment, or what your current pant size is. TODAY is the day where you draw the line in the sand and CHOOSE to ban dieting forever, and be FREE so you can be present for the important people in your life, honor your body, and feel confident in the skin you're in.

I talked to so many incredible women last week, who drew their line in the sand. I am beyond thrilled to lock arms with them and guide them as they learn to eat in a way that is unique to them, WITHOUT quick fixes, pills, starvation cleanses, negative self talk or bullshit..

I've opened up a few more slots open in my calendar this week, and I invite you to book one. There is no better time than right NOW! <3

❤ 👇🏼

Breaking Free from the Diet Mentality

Heeeeyyyyyy! 🏼

How was your weekend?!? I have an amazing recipe to share with you, but wanted to share a quick story with you first..

You know how we get those memory reminders from different apps? These photos both popped up pretty recently and it had me majorly reflecting on how far I have come.

The photo on the left was taken in twenties, when I began dieting. I tried everything--

Diet pills....Low carb....Grapefruit....Cabbage soup....Point counting....Calorie counting....Portion counting....Over exercising....Drinking my calories....Saving up and then binging...

It was the consistent struggle between “getting back on track” or just saying eff it and drinking wine and binge eat SnackWells cookies for dinner, even though I just had restocked my fridge with loads of fresh produce. 

I was always looking for the next big thing that was going to give me the body I really wanted, but was really stuck on the,start-again-stop-again train. 

This middle photo is the thinnest I have ever been (important to note this was POST BABY) -- and also the real beginning of what I now recognize was a completely warped body image. I loved my body here -- but I didn't enjoy my life. I was completely obsessed with food, did 3 day starvation cleanses regularly to "reboot" or "get back on track" and was super judgmental every time I ate "too many" carbs, "too much" fat, or enjoyed an ice cream cone with my family. 

My pant size was never small enough, I was never happy with the scale, and was constantly checking my reflection to make sure my clothes weren’t pinching to “make me look bigger than you already are”. 🤣

The photo on the right? This is true food freedom. 

This is BREAKING FREE from dieting and FINALLY, for the first time in my adult life, feeling comfortable and confident in my skin. This is honoring my body. 

Here's the deal: Americans spend north of $60 billion annually to try to get the body they want, on everything from paying for gym memberships and joining weight-loss programs to drinking diet soda. 🥤

And get this--95% of those people FAIL and find themselves looking for the next fix or solution. 

This approach is FAILING US. We’re running in a hamster wheel! I was running in that wheel with that 95% for a lonnggggg time. 

I mean seriously, in what other industry do we trust a 5% success rate?!

I don't know about you, but I'm not buying a car from someone who has all but 5% of their cars returned. 

So how did I achieve this food freedom? I studied the 5% of people who are not only achieving their health goals, but maintaining them for LIFE. 

I've helped countless other women to do this...WITHOUT quick fixes, pills, starvation cleanses, negative self talk or bullshit..

Here’s what they’re saying:

“This change feels really nice and is so easy. I have so much more energy and am down more pounds this week. This stuff is amazing!!" -V.M.

“I’ve always been hesitant to do anything for myself, let alone open up and look at things I could change/fix. I thought this was going to be so hard, but I'm down over 10 pounds, am trying new foods and have more patience with my kids!" -M.C.

"I finally feel in control. I am acutely aware of the decisions that I make with regard to my nutrition and my body --no longer do my choices send me into the cycle of guilt that eventually results in giving up on myself." -S.T.

You can do this, too. 

If you’re like, “ummmmm she’s talking about me,” say HELL YES to yourself!

We're leaving for vacation this week, but I've opened up a couple of slots in my schedule for complimentary sessions before we head out. 

PS. This isn't for everyone - I am looking for go-getters with an unstoppable commitment to break free from the diet mentality and put themselves back in the driver's seat. Women who are willing to do something different to get something different while simultaneously creating a lifestyle that affords them to be PRESENT and ENGAGED in their life, with the people they love.

️Oh! And you NEED to try this recipe for chocolate chia pudding. It DOES NOT disappoint. 

Talk soon,

xo, sarah

Nourished Life

Aghhhhh I am so excited to introduce you to my flagship program: Nourished Life! 

Enrollment is limited to 6 women, who want to:

→  Break free from GUILT around food without giving up pizza ... or bread ... or wine...   so they can feel happy and proud of themselves every day

AND

→  Lean in and listen to what their body is telling them it needs right now, in THIS season of their life so they can eat and LIVE without always obsessing!

AND…

→ Want to clear the mental clutter and BS stories they have been telling themselves for years so they can finally create space for things that are more important than their pant size.

Let me guess… This is you?

Alright, good..

After helping hundreds of women I now know what they need most is...

To put THEMSELVES back on their to-do list, allow themselves to be SUPPORTED, and to have the tools to tap back into their INTUITION.  

If you…

•Fear your body is changing for the worse

•Constantly compare your body to others, and always reflect back to when you were in a size {whatever}

•Are holding off on buying new clothes because you are waiting to fit back in to your smaller ones….and your currently living in leggings

•Want to truly end this lifelong roller coaster ride and love your body NOW, in this season of your life

Well... this 10 week program might just be a fit for you.

Nourished Life isn't about quick fixes.  It’s about giving you lasting results that work with your life (all the busy-ness, all the pizza, all the vacations and holidays).

I've actually created a system designed to lean in and listen to what your body is telling you it needs right now, in THIS season of your life without any guilt.

You get 1:1 and group support.

And instead of giving you loads and loads of information at once, it will be layered in, to keep you out of overwhelm, and into action.  

This is about learning to tap into your YOUR INTUITION...
Which is why we're only enrolling 6 women who are eager to drop the starvation cleanses, negative self talk and BS.  

This month’s enrollment is nearly filled and next month is already half full...

If you think you're a fit...
 

Don’t delay, schedule your complimentary call now  >>>

I'm excited for us to have our first kick-off call. Get ready to feel more than good enough, FEEL COMPLETE JOY and be PRESENT in your life again!

Love Your Body NOW, Even if You Aren't at Your Goal Weight

I was {this close} to not sharing this photo because my face looked too round. 🤦🏻‍♀️

WHYYYYYYY do we do this to ourselves?! 😭

I’ve spent my entire life judging myself, obsessing and never feeling like my body was good enough.

It took peering back at the reflection of my postpartum body after 2 back to back pregnancy losses for me to realize that in order to truly heal and move forward I had to learn to embrace, love, and celebrate my body NOW, in this moment.

And if I’m being totally honest, I’m still working through some of those old demons 😈

It’s funny, I've had a couple people ask me recently what is it is I'm doing in my business, and are still not really sure what I do as a Holistic Health & Lifestyle Coach. 🌱

My business has evolved quite a bit— I've worked with people from all different backgrounds with all different needs.

Much of what I do is inspired by what I’ve overcome...

I empower women to stop obsessing about their pant size, honor their bodies, feel alive and stay inspired in the skin they're in. ✨

So, maybe...

🙅 You are tired of obsessing about food, your weight, and your pant size.

🙈You cannot look in the mirror or at a photograph without picking yourself apart, or maybe avoid it altogether.

🤷🏻‍♀️You are consistently put others needs first, and are out of touch with what you truly need and desire

I hear you, sister I hear you! I’ve worn these shoes.

Now Imagine …

💃🏻Walking into a store and buying clothes that feel good on your NOW body, regardless of the number on tag.

🍕Eating pizza….or bread….or wine, WITHOUT guilt and still feel happy and proud of yourself.

⚖️ Stepping on the scale and not allowing the number to dictate your mood. 🤬

📸 Putting yourself back in front of the camera, heading to the pool without covering your body, and start feeling good enough about yourself again so you can be PRESENT in your life!

...WITHOUT quick fixes, pills, starvation cleanses, negative self talk or bullshit.. ✌🏼

If you’re like, “ummmmm she’s talking about me,” say YES to yourself!

We just re-launched our custom 6 week foundational program, Nourished Life, and you should join us.  One-on-one coaching with yours truly, group support, private membership site with customized resources, recipes, tutorials, coaching session tutorials, BONUS materials, including the 14 Day Cleanse, and MORE!  

We’ll be operating from a place of self love & positive self talk. So be prepared for some major breakthroughs. ❤️

Girl, we’re #bettertogether

If you are ready to say HELL YES to yourself, contact me directly HERE, and I will get back to ASAP.  

Health from a Place of Self Love: 4 Week Exploration

It's almost summer!

In honor of the season of sunshine and growth, I invite you to embark on a journey of self-care, healing and rejuvenation.     

It is easy to put these things on the back-burner when you are focusing on the people that you love.  You want to bring our A game -- to be alive and engaged with them, which means it's easy to put yourself last.  

But here's the thing...

You can't bring your A game when you’re depleted, exhausted, overworked, over committed, and consistently putting your needs last. You cannot pour from an empty pitcher.

When you do, you AND your loved ones end up cheated. They don’t get the best version of you, they get a worn down, depleted, cranky, walking dead version of you.  You think you're bringing your A game, but instead are bringing your B, or C or D game.

You DESERVE to feel nourished, to have confidence, to have energy and a spring in your step!  For you AND the people that you love.

Are you ready?

This 4 week group coaching program might be a good for you if:

→ Feel confused about the best foods for your body

→ Are interested in approaching your weight and your health from a place of self love

→ Want to adopt mindful patterns around your health

→ Are ready to trade short term solutions for long term, sustainable solutions

This group program is designed to take the confusion about what to eat, provide a platform for mindful patterns around your health and create a foundation for long term, sustainable lifestyle change. No crazy pills, tricks, gimmicks, or diets of negative self talk.

Just real food, the real system, tools and support you need to approach your health (and your BODY) from a place of self love.  From this place, making food and lifestyle choices that serve you become easy!

What’s included:

>>(1) 1:1 60 Minute Coaching Session with Me. This session is designed for you to get super clear on your goals, what is holding you back, and actionable steps for you to begin taking to radically improve your health (and your life!)

>>(3) 60 Minute Live Group Coaching Sessions With Our Tribe.  For 3 consecutive weeks, we will meet at Cooper-Siegel Community Library in Pittsburgh, PA, where I share customized coaching exercises that are guaranteed to accelerate your results and help you achieve major breakthroughs.  These coaching sessions are designed to create a place of community and trust.

>> Online Support Community; to stay connected with our tribe throughout our 4 week journey.

>>Customized Done-For-You Materials Such As Checklists, Recipes, Handouts And More. Expect curated information that is relevant, practical and actionable, so you can stay out of overwhelm and in action!!

In order to give you the best possible coaching experience, space is limited! Applicants will be considered on a first come-first serve basis.

We kick off the week of June 3!

Still on the fence?  

I get it.  It has to just be "another program."  Trust me, I've tried them all.  

Until a few years ago, I would let one “bad” choice lead to another...and the another. It was like the never ending cycle of judgement, kind of like this:

Eats a donut at work 👉🏼 says, well eff it, I just screwed up today 👉🏼 eats candy off friends desk 👉🏼 leaves packed lunch in fridge and grabs take out 👉🏼 eats cookie in the afternoon 👉🏼 gahhhhh I feel like 💩 👉🏼 goes home 👉🏼skips workout 👉🏼 has wine and an entire bag of skinny pop instead of dinner.

This cycle would continue sometimes for days, other times for weeks. It was the “being good or being bad” syndrome. It sucked 🤣

So now if I choose to have the donut I realize this a CHOICE, in which I am in control over..just like every other decision I make throughout my day. I approach it without judgement, but instead with curiosity:

1. So, I ate a donut. It was delicious. Moving forward! 

2. So, I ate a donut. And now I feel _______. What was I going for (or trying to cope with/cover up/avoid) by eating this donut? 

This is what I help my clients to do, and I want to help you, too!!

What I've learned through through this time, and in my own personal health journey, is that there are as many “diets” as there are people on the planet.  Do I have it all figured out? Nope. I am still learning, still listening to my body every day. And, compelled & driven to help others learn how to listen to theirs.  What you learn about YOUR body and YOUR habits during this program will change your life!  

What clients are saying...

Jan K., Pittsburgh, PA 

"I had been realizing that I needed and wanted to make some changes in my lifestyle.  I had fallen into habits of self-neglect, especially in terms of thoughtful and nutritious meal planning.  I know that, to make a significant change of any type, it's hard to go it alone.

It felt like perfect timing when I received an email invitation from Sarah to join her 6-week group coaching program.  .In this first meeting, I was quickly drawn to Sarah's contagious enthusiasm in sharing her areas of expertise and passion.

I am filled with appreciation for Sarah and for her consistent and loving guidance.  It was also of great value to have this experience in a communal forum. The group's camaraderie greatly enhanced the experience, allowing us to share our challenges, learnings, inspirations and celebrations with one another.

I have re-discovered the good feeling that comes from truly caring about my well-being, by  making self-care a consistent and joyful priority. I am well on my way.

If you are ready to welcome some topnotch and fun coaching, on your way to optimal health.........treat yourself to a collaboration with Sarah."

Sarah T., Pittsburgh, PA 

"There are so many accomplishments I'm proud of that started during this jump start. In addition to weight loss, I'm most proud of the "non scale victories." In just six weeks, my blood pressure dropped from being in the "high" category to just being slightly elevated. It was so amazing to celebrate this victory with my doctor at my last check up and our hope is that the changes I've made will eventually mean I can go off high blood pressure medication!

The biggest change for me is that I finally feel in control. I am acutely aware of the decisions that I make with regard to my nutrition and my body -- no longer do my choices send me into the cycle of guilt that eventually results in giving up on myself. Let it go. Move forward.

A new habit Sarah instilled in us is to "re frame" self-limiting beliefs that naturally creep up. I catch myself thinking "I don't have time" and hear Sarah's voice saying "wait, let's re frame that" and I land on something like "there's always enough time for what is most important."

In this program, you are not alone. The level of knowledge and trust that Sarah brings is, without a doubt, the most important part of this journey. Not only is she knowledgeable and authentic, she is also funny, honest, real, and trustworthy. As a result, she brought out those characteristics in all of us in the group.  The group that started together in January became very close, and we continue to rely on each other to celebrate victories (however small), re frame all the negative crap, share recipes, and to move forward!

This is not for someone who wants "microwave results." This is a "slow cooker" program that's more about the sum of a lot of small changes then a quick fix that can't be sustained!"

Abby I., Pittsburgh, PA 

"This program allowed me to refocus my thoughts about food and how to best fuel my body. I've never considered myself an un-healthy eater, but I think we all have patterns that revolve around food, some of them healthy and some of them definitely not. I also just feel so in-tune with my body.  I have learned that my body will tell me when I am doing something that serves it and when I am not. I am now much more capable and wanting to react to those messages now after this program.

I no longer depend on coffee in the morning for my energy, but rather my food choices that compound over the days.  I am doing less stress/boredom eating, and if I do, I am able to choose more nutritious, high-energy foods that make me feel better afterwards instead of worse. I stopped using my hectic work schedule and social life as an excuse to put my health on the backburner.  These habits I've started make my body feel amazing and they make me feel good about my body. This outlook gives me the ability to live my best life with confidence and vibrancy.

Overall, I feel happier at work and am in a much better mood.  I am sleeping much better, and feeding myself properly has flowed over into me taking care of myself more holistically- body, mind, and spirit.  The support and accountability that this group of women offered was really special. And of course, Sarah is always there to answer any questions and provide support! She is in it for the long haul --no quick fixes here!"

FAQ

What is Holistic Health?

Holistic health takes a WHOLE body approach to health and wellness, taking into account emotional and social factors, as well as incorporating whole foods and movement. 

What are your credentials? 

I began studying plant based nutrition in 2009, and began my online Health Coaching practice in 2015. I have worked with hundreds of clients across the, helping them to approach their health and their bodies from a place of worthiness, desire and self love

I studied and earned my Holistic Health Coach certification through Health Coach Institute, and am currently working to complete my Life Coach certification. I also hold 3 levels of Mat Pilates Certification, have 10 years teaching experience around the city of Pittsburgh and hold BA and MEd degrees in Education.

What makes this program different?

I hold the belief that my clients are their own best health experts. I see my role as providing resources, and opening up the avenues for YOU to tap into your intuition! My personalized coaching experience enables women to plow through the negative beliefs that are holding them back from truly loving themselves.  From this place, we choose to eat healthier, move our bodies with itention, maintain a balanced mood with increased energy levels, and live an overall vibrant life!  

When are sessions held? 

Initial 1:1 session is held over the phone.  Group sessions are held in a private space at Cooper-Siegel Community Library 

I'm not really sure if this is a good fit for me.  How can I learn more?

Schedule a complimentary Discovery Session, where we'll talk more about your goals, and discuss together whether or not this program is a good fit!

Nourished Life Mastermind: Women Supporting Women

The Nourished Life Mastermind is an inner circle of women who have completed 10-12 weeks of 1:1 OR group coaching programs with Sarah.  These women have built the foundation, and begun to lay the groundwork to continue to step into the very best version of themselves, in body and in mind!!

 So far, together, you have:

→ Identified high energy foods for your unique body

→ Identified YOU as the foundational piece

→ Plowed through self limiting beliefs that were holding you back from having the vibrant health {and LIFE} you want and DESERVE!

→ Obtained sweet freedom from judgement

→ Prioritized what is most important to you, HONORED it, and released guilt

 As you know, this is about so much more than simply losing weight or improving overall health. … that is certainly part of it, but really, a very small part. This Mastermind is for the women who have a desire to truly step into their ultimate greatness….TOGETHER !

We’ll see each other daily in the mastermind

We’ll meet monthly on webcall for group coaching

We’ll share ideas

We’ll motivate

We’ll celebrate

We’ll uplift

We’ll uplevel

We’ll support one other through MASSIVE GROWING PAINS

 It’s about staying tuned in week to week.  When you’re feeling stuck, to be guided to regained clarity on WHY you are doing this and to remain intuitively led,  which gets massive results in body and mind.

What’s included, in a nutshell:

→ Monthly group coaching sessions via webcall, the second Tuesday or Thursday of every month

→Weekly mini coaching sessions via FB live in the private Mastermind group

→ Daily 24/7 access to private Mastermind group page, to ask questions, be supported, share ideas, and remain in a constant state of FLOW and ACTION

→ PLUS access to new programs and resources as they are launched, to “test the waters,” at no extra cost, including a free subscription to The Veg Out Meal Plan

My vision for this group of women was about long-life friendships and relationships both in and out of our meetings—and it has come to LIFE!   The community continues to grow.

In the long term, I fully expect to end up DOING joint ventures, adventures, retreat, collaborations of all sorts, and referral partnerships within the group!

This is about being part of a group of women actively and consciously taking ownership of their lives & their health, on purpose, and having an epic time doing so.  

Let me know if you're a HELL YES!

2018 CSA SHARES: Get in on the Local Goodness

It’s that time of year!! Maybe you’re already signed up for this season, or maybe you’ve never heard about them. A CSA (Community Supported Agriculture) share is a local farm offering a certain number of farm “shares” of his/her crop to the public. These vary, and typically consist of veggies, but often times include fruit, eggs, cheeses, and even meat. Consumers purchase a share from their selected farmer and receive a predetermined quantity of the farmer’s crop regularly throughout the growing season. Even in Western PA, where we experience a relatively harsh winter, there are plenty of programs and shares to choose from 12 months throughout the year.

Why should you sign up for one?

Our eating and shopping habits are not just important for our health, but for our local economies, the environment, and the future of our food system. We cast a vote each and every time we buy. How and where we choose to spend our money is more important, and every dollar we spend creates a much greater impact than we realize. Nearly half (45%) of money spent within local markets will remain there. Compare this with a meager 13% of money spent in chain retailers, and it becomes evident that even the most modest change in spending habits can produce considerable economic impact. Eating seasonally can be hard off season, especially in these cold winter months in Western PA. It takes a little bit of creativity, flexibility, and a willingness to try new things. Bonus? Foods eaten in season are more flavorful and packed with more nutrients.

Outlined below, please find some of my family’s favorite summer shares in the Pittsburgh area. Not from Western PA? Check out  Local Harvest to find a CSA in your area!

BLACKBERRY MEADOWS ORGANIC FARM

-Weeks: 20

-Cost break down: Lots of options, ranging from Market Share Cards (like a gift card for the market), or $35-$42.50 per week depending on what your needs/interests are! 

-Extras: Winter shares, garden shares, market memberships, pork.  This year, they are also inviting CSA members to the farm house weekly to chop, roast, blanch, freeze and taste their harvest with farmers & others members!  They also host weddings and events at the farm!

-Pick up locations: On farm (Natrona Heights), Oakland (Phipps)

-Perks: Aside from being one of the only certified organic local farms in the area, Jen, Greg,  Evelyn and Olivia provide the most personal experience, hands down. They are present for all CSA pick ups, and you get to know them well.  They understand the importance of farm immunity and gut health, which is why they encouarge people to come out and spend time on the farm. They grow the best heirloom tomato you will ever taste, beautiful greens and garlic. These guys also team up with Four Frozen Farmers in December to sell Christmas trees at Construction Junction—a great way to support all facets of local agriculture!

KRETSCHMANN ORGANIC FARM

-Weeks: 25

-Cost break down: A few options, ranging from $20/$25/week, depending on what your needs/interests are! 

-Extras: Cheese, mushrooms, chicken, beef, coffee, winter shares

-Pick up locations: All over the city!! Kretchmann utilizes residential porch pick up locations, so the chances of a pick up location that is convenient for you is very good.

-Perks: Don and Becky grow tree fruit, which is hard to find grown organically in this area!

CLARION RIVER ORGANICS

-Weeks: 25

-Cost break down: small or large shares, ranging from $22-$32/week. 

-Pick up locations: All over the Western side of PA, ranging from Erie to Oakmont, and everywhere in between!

-Extras: Beef, pork, chicken, holiday extras, winter shares, meat shares

-Perks: Because they are a cooperative, you will see a lot of variety in these shares. These guys offer a lot of dry goods as well as canned goods with. Be prepared to find things like puffed spelt, spicy pickled green beans, and jars of stewed tomatoes in addition to fresh veggies and fruits.

PENN'S CORNER FARM ALLIANCE

-Weeks: 32

-Cost break down: Lots of options, ranging from $120 for as little as 4 pick ups-$830 for the full 32 weeks, and everywhere in between.  ($18-270/week)

-Extras: Fresh cut flowers, eggs, cheese, pork, beef, lamb, gift baskets, winter shares. 

-Pick up locations: All over the city—definitely somewhere near you!

-Perks: Because they are a cooperative, you will also find a huge variety with this share. Penn’s corner works with more than 30 organic and sustainable farms around the state, providing a wide array of farm fresh goodies.

DILLNER FAMILY FARM

-Weeks: 22

-Cost break down: small, large and biweekly shares, ranging from $16-$25/week. 

-Extras: Eggs, Amish breads and cookies, extra quantities of vegetables and fruit, flower bouquets, pastured brown eggs, honey, cheese, jams, relishes, and frozen organic chickens.  

-Pick up locations: We actually host a pick up for Dillner, so if you sign up, you could see us each week ;) They also utilizes residential porch pick up locations, so the chances of a pick up location that is convenient for you is very good.

-Perks: These guys also have a farm stand located just off of Route 8 in Gibsonia. It is a one stop shop for seasonal veggies, fruits, seedlings/plants, eggs, bread, honey and locally canned goods. I made a biweekly trip here last fall for fall fruits, and purchased the most stunning wildflower seedlings in the spring for my garden! 

I have experience working with all of these farms, and am happy to answer any additional questions you may have!! There are sooooo many other options in Western PA, and definitley something that is a good fit for your family.  Explore options on localharvest.org.  

Please also share your knowledge in the comments below! If you are unsure, and want to test the waters before making a huge commitment, opt for a small share (typically half of what is offered in a regular share, or offered biweekly). If you don't mind getting your hands dirty, many also offer work share/volunteer opportunities for a share discount, giving you the opportunity to be part of the magic.

Our family counts down the days until the start of growing season—being part of a CSA takes the guesswork out of what you should buy to eat; Mother Nature chooses for you! All of the farms listed above are accepting shareholders for the 2018 growing season. So, what are you waiting for?!

**The photos above are all snapped from my camera.  Some from my own garden, others are all shots of local food from the area.**

---

Let's connect!  Contact me HERE anytime.

6 Week Jumpstart: Spring Into Your Best You

It's spring! 

In honor of the season of renewal, I invite you to embark on a journey of self-care, healing and rejuvenation.     

It is easy to put these things on the back-burner when you are focusing on the people that you love.  You want to bring our A game -- to be alive and engaged with them, which means it's easy to put yourself last.  

But here's the thing...

You can't bring your A game when you’re depleted, exhausted, overworked, over committed, and consistently putting your needs last. You cannot pour from an empty pitcher.

When you do, you AND your loved ones end up cheated. They don’t get the best version of you, they get a worn down, depleted, cranky, walking dead version of you.  You think you're bringing your A game, but instead are they get your B, or C or D game.

You DESERVE to feel nourished, to have confidence, and to have a spring in your step!  For you AND the people that you love.

Are you ready?

This 6 week group coaching program might be a good for you if:

→ Feel confused about the best foods for your body

→ You get bloated after eating

→ Tend to gain weight easily, especially in your belly

→ Have extra pounds that won’t come off with diet and exercise

→ Are interested in approaching your weight and your health from a place of self love

→ Want to adopt mindful patterns around your health

→ Are ready to trade short term solutions for long term, sustainable solutions

This group program is designed to take the confusion about what to eat, provide a platform for mindful patterns around your health and create a foundation for long term, sustainable lifestyle change. No crazy pills, tricks, gimmicks, or diets of negative self talk. Just real food, and the real system, tools and support you need to ditch the diet mentality, and begin to eat and live in a way that serves you!

What’s included:

>>(1) 1:1 60 Minute Coaching Session with Me. This session is designed for you to get super clear on your goals, what is holding you back, and actionable steps for you to begin taking to radically improve your health (and your life!)

>>(5) 60 Minute Live Group Coaching Sessions With Our Tribe. I will share customized coaching exercises that are guaranteed to accelerate your results and help you achieve major breakthroughs so you can see transformation in your health – and your life. These coaching sessions are designed to create a place of community and trust. Sessions are live, and recorded! 

>>Online Mini Course with 14 Day Cleanse
-- Detailed program guide with video tutorial
-- Food journal
-- Sample recipes and resources

>> Online Support Community; to stay connected with our tribe throughout our 6 week journey.

>>Customized Done-For-You Materials Such As Checklists, Recipes, Handouts And More; This group program doesn’t exist to give you MORE information; it exists to give you CURATED information. What that means is that what you can expect is information that is relevant, practical and actionable, so you can stay out of overwhelm and in action!! 
 

In order to give you the best possible coaching experience, space is limited! Applicants will be considered on a first come-first serve basis. 

We kick off the week of April 30!

Still on the fence?  

I get it.  It has to just be "another program."  Trust me, I've tried them all.  

Until a few years ago, I would let one “bad” choice lead to another...and the another. It was like the never ending cycle of judgement, kind of like this:

Eats a donut at work 👉🏼 says, well eff it, I just screwed up today 👉🏼 eats candy off friends desk 👉🏼 leaves packed lunch in fridge and grabs take out 👉🏼 eats cookie in the afternoon 👉🏼 gahhhhh I feel like 💩 👉🏼 goes home 👉🏼skips workout 👉🏼 has wine and an entire bag of skinny pop instead of dinner.

This cycle would continue sometimes for days, other times for weeks. It was the “being good or being bad” syndrome. It sucked 🤣

So now if I choose to have the donut I realize this a CHOICE, in which I am in control over..just like every other decision I make throughout my day. I approach it without judgement, but instead with curiosity.  This is what I help my clients to do, and I want to help you, too!!

What I've learned through through this time, and in my own personal health journey, is that there are as many “diets” as there are people on the planet.  Do I have it all figured out? Nope. I am still learning, still listening to my body every day. And, compelled & driven to help others learn how to listen to theirs.  What you learn about YOUR body and YOUR habits during this program will change your life!  

What clients are saying...

Jan K., Pittsburgh, PA 

"I had been realizing that I needed and wanted to make some changes in my lifestyle.  I had fallen into habits of self-neglect, especially in terms of thoughtful and nutritious meal planning.  I know that, to make a significant change of any type, it's hard to go it alone.

It felt like perfect timing when I received an email invitation from Sarah to join her 6-week group coaching program.  .In this first meeting, I was quickly drawn to Sarah's contagious enthusiasm in sharing her areas of expertise and passion.

I am filled with appreciation for Sarah and for her consistent and loving guidance.  It was also of great value to have this experience in a communal forum. The group's camaraderie greatly enhanced the experience, allowing us to share our challenges, learnings, inspirations and celebrations with one another.

I have re-discovered the good feeling that comes from truly caring about my well-being, by  making self-care a consistent and joyful priority. I am well on my way.

If you are ready to welcome some topnotch and fun coaching, on your way to optimal health.........treat yourself to a collaboration with Sarah."

Lacey T., Bossier City, LA

"When I met Sarah I had lost 30 pounds on my own over the course of a year but I was sitting at a weight I could never seem to get below. I even joked with my sister and would say "I'm just meant to be chubby!"

Sarah educated me and challenged me to gaining knowledge about and following through with clean eating and exercising. As hopeful as I was starting this new lifestyle, I was still skeptical! I always thought I was making "sacrifices" when I went on a diet

After just one week of Sarah guiding me, I learned that the food I put in my body means nothing if it has nothing nutritionally valuable.  I was never hungry, I felt amazing. I had energy and drive that I haven't possessed before. In one week, I smashed through that plateau and had lost 3 pounds putting me at a weight I had not seen on the scale since before having my FIRST child!  

And, my doctor is going to take me off my cholesterol medicine for 3 months and see if I can stay off of it for good!!! She was very impressed with my progress!! She said to keep up the good work and stay motivated! I am so incredibly thankful for Sarah. Truly life changing!!"

Abby I., Pittsburgh, PA 

"I always considered myself a pretty active person and healthy eater, but I struggled with consistency. I have tried so many diets and workout plans even in my short 24 years.  This time, things were totally different.  Instead of a short-term fix, this has been me deciding that I want to live my life in a way that makes me feel good ALL the time, not just sometimes.  For the first time, I saw real results because I was creating sustainable habits. 

Sarah is so encouraging and real. Every step of the way she was a huge support.  The community of like-minded and goal-oriented people that she provides has been my saving grace.  Being accountable is half the battle!  I have lost about 20lbs, seen muscles appear that I don’t think I’ve ever seen before, and gained such confidence! 

I have made it a priority to love my body and mind, and the positive energy has poured over into everything I do.  I absolutely would not have been able to accomplish my goals without Sarah and the guidance, support, and community that she provides! This is not a “quick fix”, but rather a way to love your life. I am not exaggerating when I say that working with Sarah to change my life for the better is one of the best decisions I have made."

FAQ

What is Holistic Health?

Holistic health takes a WHOLE body approach to health and wellness, taking into account emotional and social factors, as well as incorporating whole foods and movement. 

What are your credentials? 

I began studying plant based nutrition in 2009, and began my online Health Coaching practice in 2015. I have worked with hundreds of clients across the US and Canada, helping them to reach their fitness, nutrition and overall health goals.

I studied and earned my Holistic Health Coach certification through Health Coach Institute, and am currently working to complete my Life Coach certification. I also holds 3 levels of Mat Pilates Certification, has 10 years teaching experience around the city of Pittsburgh and holds BA and MEd degrees in Education.

What makes this program different?

I hold the belief that my clients are their own best health experts. I see my role as providing resources, and opening up the avenues for YOU to tap into your intuition! My personalized coaching experience enables women to eat healthier, lose weight, maintain a balanced mood with increased energy levels, and live an overall vibrant life! These personal improvements are especially important during the different life stages our bodies go through. The ultimate goal is to create long term, sustainable lifestyle change. 

When are sessions held? 

Weekly group sessions will be held live via webcall, and recorded.

I'm not really sure if this is a good fit for me.  How can I learn more?

Schedule a complimentary Discovery Session, where we'll talk more about your goals, and discuss together whether or not this program is a good fit!

Love Yo-Self: A 6 Week Foundational Journey

In honor of February, the month of LOVE, I invite you to embark on a journey of healing, continual learning and self discovery.

It's not easy. Life is busy. Kids and partners and pets and parents need things. There are always house projects. Work is crazy. There is an event, a vacation, a weekend, something, always getting in the way.

But here's the thing...

If you wait until things slow down, the kids are in college, work settles, the house is remodeled, you have more money saved, and the opportune moment in between a vacation, and a social event, you'll never start.

The difference between the people who succeed and the people who don't? They just started.

Are you ready?

This 6 week group coaching program might be a good for you if:

→ You get bloated after eating

→ Tend to gain weight easily, especially in your belly

→ Have extra pounds that won’t come off with diet and exercise

→ Feel confused about the best foods for your body

→ Are interested in approaching your weight and your health from a place of self love

→ Want to adopt mindful patterns around your health

→ Are ready to trade short term solutions for long term, sustainable solutions

This group program is designed to take the confusion about what to eat, provide a platform for mindful patterns around your health and create a foundation for long term, sustainable lifestyle change. No crazy pills, tricks, gimmicks, or diets of negative self talk. Just real food, and the real system, tools and support you need to ditch the diet mentality, and begin to eat and live in a way that serves you!

What’s included:

>>(1) 1:1 60 Minute Coaching Session with Me. This session is designed for you to get super clear on your goals, what is holding you back, and actionable steps for you to begin taking to radically improve your health (and your life!)

>>(5) 60 Minute Live Group Coaching Sessions With Me. I will share customized coaching exercises that are guaranteed to accelerate your results and help you achieve major breakthroughs so you can see transformation in your body – and your life. These coaching sessions are designed to create a place of community and trust. 

>>Online Mini Course with 14 Day Cleanse
-- Detailed program guide with video tutorial
-- Food journal
-- Sample recipes and resources

>> Online Support Community; to stay connected with our tribe throughout our 6 week journey.

>>Customized Done-For-You Materials Such As Checklists, Recipes, Handouts And More; This group program doesn’t exist to give you MORE information; it exists to give you CURATED information. What that means is that what you can expect is information that is relevant, practical and actionable, so you can stay out of overwhelm and in action!! 
 

In order to give you the best possible coaching experience, space is limited! Applicants will be considered on a first come-first serve basis. 

In order to give you the best possible coaching experience, space is limited! Enrollment is on a first come-first serve basis. 

We kick off March 5!

Still on the fence?  

I get it.  It has to just be "another program."  Trust me, I've tried them all.  I counted calories. I measured portions. I counted points.  I would binge, then not eat to make up for the binging.  I would over exercise and over eat.  I tried color diets, diet pills, low carb diets, grapefruit diets, meal replacement shakes.   It wasn't until 2006 that my eyes opened up to a whole new perspective on diet.  The more I read, the more I learned, and the more I practiced in my own life, it became clear that by focusing on the foods that were right for my body, I could break free from the diet mentality and rid the dreaded pattern of yo-yo dieting forever.

What I learned through through this time, and in my own personal health journey, is that there is not one cookie cutter approach.  There are as many “diets” as there are people on the planet.  Do I have it all figured out? Nope. I am still learning, still listening to my body every day. And, compelled & driven to help others learn how to listen to theirs.  What you learn about YOUR body during this program will change your life!  

What clients are saying...

Lacey T., Bossier City, LA

"When I met Sarah I had lost 30 pounds on my own over the course of a year but I was sitting at a weight I could never seem to get below. I even joked with my sister and would say "I'm just meant to be chubby!"

Sarah educated me and challenged me to gaining knowledge about and following through with clean eating and exercising. As hopeful as I was starting this new lifestyle, I was still skeptical! I always thought I was making "sacrifices" when I went on a diet

After just one week of Sarah guiding me, I learned that the food I put in my body means nothing if it has nothing nutritionally valuable.  I was never hungry, I felt amazing. I had energy and drive that I haven't possessed before. In one week, I smashed through that plateau and had lost 3 pounds putting me at a weight I had not seen on the scale since before having my FIRST child!  

And, my doctor is going to take me off my cholesterol medicine for 3 months and see if I can stay off of it for good!!! She was very impressed with my progress!! She said to keep up the good work and stay motivated! I am so incredibly thankful for Sarah. Truly life changing!!"

Abigail I., Pittsburgh, PA 

"I always considered myself a pretty active person and healthy eater, but I struggled with consistency. I have tried so many diets and workout plans even in my short 24 years.  This time, things were totally different.  Instead of a short-term fix, this has been me deciding that I want to live my life in a way that makes me feel good ALL the time, not just sometimes.  For the first time, I saw real results because I was creating sustainable habits. 

Sarah is so encouraging and real. Every step of the way she was a huge support.  The community of like-minded and goal-oriented people that she provides has been my saving grace.  Being accountable is half the battle!  I have lost about 20lbs, seen muscles appear that I don’t think I’ve ever seen before, and gained such confidence! 

I have made it a priority to love my body and mind, and the positive energy has poured over into everything I do.  I absolutely would not have been able to accomplish my goals without Sarah and the guidance, support, and community that she provides! This is not a “quick fix”, but rather a way to love your life. I am not exaggerating when I say that working with Sarah to change my life for the better is one of the best decisions I have made."

FAQ

What is Holistic Health?

Holistic health takes a WHOLE body approach to health and wellness, taking into account emotional and social factors, as well as incorporating whole foods and movement. 

What are your credentials? 

I began studying plant based nutrition in 2009, and began my online Health Coaching practice in 2015. I have worked with hundreds of clients across the US and Canada, helping them to reach their fitness, nutrition and overall health goals.

I studied and earned my Holistic Health Coach certification through Health Coach Institute, and am currently working to complete my Life Coach certification. I also holds 3 levels of Mat Pilates Certification, has 10 years teaching experience around the city of Pittsburgh and holds BA and MEd degrees in Education.

What makes this program different?

I hold the belief that my clients are their own best health experts. I see my role as providing resources, and opening up the avenues for YOU to tap into your intuition! My personalized coaching experience enables women to eat healthier, lose weight, maintain a balanced mood with increased energy levels, and live an overall vibrant life! These personal improvements are especially important during the different life stages our bodies go through. The ultimate goal is to create long term, sustainable lifestyle change. 

When are sessions held? 

Weekly group sessions will be held live via webcall, and recorded.

I'm not really sure if this is a good fit for me.  How can I learn more?

Schedule a complimentary Discovery Session, where we'll talk more about your goals, and discuss together whether or not this program is a good fit!