Real Food First: Nutrition Foundations

Ready to learn the basic foundational principles around what to eat, in a way that ditches the fad diet mentality and will serve you for LIFE? I’ve got your back!

This Nutrition Foundations program might be a good for you if you are:

→ Tired of counting, measuring, feeling deprived or feeling low energy and like crap

→ Noticing that what always worked is no longer working

→ Interested in learning to eat in a way that will taste fab and keep cravings at bay

→ Ready to get started, but fear the the commitment of time or money involved longer program (and if you’re being really honest with yourself..fear failing..again)

→ Eager to trade short term solutions for long term, sustainable solutions

This 4 week program is designed to take the confusion about what to eat, provide a platform for mindful patterns around food, 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 tools you need to learn what foods are best for your body, and how to continue to make food choices that make you feel fab. What you learn and apply in this program will give you the body {and health} you want and deserve!

What’s included:

>> (7) modules, complete with coaching and relevant resources. These address: water, high energy foods, what to eat, understanding cravings, navigating the grocery store, ingredient labels, and simplifying all the food/diet marketing messages out there.

>>Embedded in the program is the 14 Day Cleanse, an incredible opportunity to identify the right foods for YOUR unique body & tap into energy stores you didn’t know you had. This is NOT a starvation cleanse!  A variety of nutrient dense, high fiber foods are conveniently planned for you, taking the guesswork out of wondering what is okay and not okay to eat.  No crazy juicing or shakes required.  

>>Recommended food blogs, recipes, meal planning tutorial & templates, food journal and MORE.

>> (2) 30 minute coaching sessions via phone, to share celebrations, ask questions, explore where you are feeling stuck, and keep you in action.

>> Exclusive online membership site

This 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, recipes that don’t taste like cardboard, and tools you can use EVERYWHERE, for the rest of your LIFE. Prepare to learn ONLY what you need in order to completely transform your view on food, nutrition and diet…forever.

What clients are saying...

"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."-C.P.

 “I have gained more energy, am making time for exercise, am using techniques to keep me into action and feeling so much better about myself.  I am incorporating more plant based food and a focusing on a balanced plate.” -P.M.

 “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." -J.K.

FAQ

What makes this program different?

No. More. Fads. This program is complete with the tools you need to learn to eat in a way that you can sustain for the rest of your life, focusing on Real Food First. Be prepared to shed unwanted weight, increase energy & confidence, begin to heal your relationship with food, and heal your body so you can be free from pain and medications.. forever.

What happens after I enroll?

You will have immediate access to your membership site, complete with everything you need to get started! Content is released over the course of 4 weeks, to keep you out of overwhelm, and IN ACTION!

What is the cost?

This is among the top questions I receive. My question for you is, what is the emotional, physical and financial cost of staying exactly where you are? I invite you to book a complimentary call using the link below to explore this further, and learn more!

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!

June Jumpstart

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 the days are longer, the kids are out of school, and routines feel out the window.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 6 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 body, your health, and your weight 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:

>> (3) 1:1 60 Minute Coaching Coaching Sessions with me via phone or webcall.  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.

>>(3) Group Q&A Sessions via webcall.  Sessions held for added support, accountability and to build community between 1:1 sessions.

>>  Exclusive Online Membership Site.  

 --(7) Modules, complete with coaching, tutorials, relevant resources, recipes, handouts, including the 14 Day Cleanse, and MORE.

>>  Email Support Between Sessions.  Monday-Friday, expect a response from me personally within 24 hours.  

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! This group program is only offered 6 times a year!  Applicants will be considered on a first come-first serve basis.

We kick off the week of June 17!

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 then 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. This is about SO MUCH MORE than nutrition and movement!

What are your credentials?

I immersed myself in the wellness community in 2008 as a certified Pilates instructor, went on to study plant based nutrition beginning in 2009, and began my online Health Coaching practice in 2015. I have worked with hundreds of clients, 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 webcall, and can be accessed anywhere with WiFi.

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!