Sarah Dudley - health/fitness

10/10/2025

Short video explaining THE BREAKFAST CLUB 🥤🧇 💛

I am SO excited about this pls msg me if you want to be involved! The response has been WILD! Let's do this guys! X

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10/10/2025

It's been a hot minute since I've been in this page however I wanted to share this as i think it's going to be pretty powerful in helping busy mums in particular get back on track heading into summer ☀️

We get SO busy and we quite often put ourselves last. We skip the gym to be with the kids on holidays. We eat what keeps everyone else in the family happy even though it might not be what we really want. Or we skip meals and snack on whatever we can get our hands on.

🍷 We have a w**e or two to unwind at night and it leaves us unmotivated the next day.... and so it continues.

Enter THE BREAKFAST CLUB 🥤🧇

I want to help.

I can show you so many options when it comes to having a high protein breakfast. Maybe you don't like shakes? We have alternatives!

A high protein breakfast will have a huge impact on cravings, energy, mood and weight management.

💪🏼And as a nutrition coach i can tell you not all proteins are created equal. They are NOT the same.

🌱Incorporating some greens, probiotics and collagen to help with bloating, inflammation, skin and so much more.

⚡️Ditching too much coffee and crappy energy drinks for clean energy

Comment 👇🏼 for info or shoot me a msg.
I want to share simple habits you can incorporate that will make a WORLD of difference.

We will share recipes, keep you accountable, show you brand swap outs, help you choose what to eat at your favourite restaurant and so much more!!!

WE SHOW UP BETTER for our loved ones when we feel good ourselves. Make YOUR health a priority and everyone around you benefits trust me!

Guys you don't want to miss this! Kicks off 13 October the group intake closes 31 October ♥️

Sarah x

27/04/2023

Calling all NOR peeps!!! Boxing classes are on at Mullaloo Beach every Wednesday 9am 🥊🥊🥊

$15 a class. No lock in. All fitness levels welcome!

The fun way to do fitness! ☺️

18/02/2023

Ok team im motivating myself to do something this afternoon and have come up with the following;

Reps 12,10,8,6,4,2
1 min run, row or core between each set

So 12 barbell squat, 12 squat jumps, 12 burpee push ups.... all the through the list.

Then 1 minute of running, rowing or core

Then 10 of everything

Then 1 min ofrunning rowing or core

8 of everything.... and so forth.

Have a crack and let me know what you think!!!

🏋️‍♀️ EXERCISES 🏋️‍♀️

Barbell squats
Squat jumps
Weighted burpee with push up
Ball slam
Box jump
Plyo metric push ups on box
Overhead triceps
Lateral box step over
Back extensions (superman on the floor)
Moving side plank (side to side hip to floor)

Have fun!

30/01/2023

Ok team! This one is spicy 🌶️ 🌶️🌶️

Created as a tabata workout but feel free to change it up and use the movements in a curcuit if you wish!

For those doing tabata complete the a) movement for 20 seconds, 10 seconds rest, the b) movement for 20 seconds, 10 seconds rest - and repeat 3 times before moving onto the next 2 movements. Enjoy!

Timing 20 sec work 10 sec rest x 3 rounds

a)Curtsy lunges (with weights if poss)
b)Pop sumo squat (holding a plate if poss)

a)Dumbell shoulder raises
b)Dumbbell overhead triceps

a)Lying leg raise (on the side with a weight on thigh)'
b)Other side

a)Walking push up side to side
b)V ups

a)Weighted walking lunges
b)Slam ball around the head then slam (called around the world)

a)Glute bridge with weight
b) Sit up with weight

a) Weighted bicep curl into a press (standing)
b) Bent over row OR burpees for a cardio finisher)

Any questions give me a holler!!!

23/01/2023

For all my tabata lovers out there heres another one that should make you sweat 😅

Alternate between the A + B movement until you have completed 3 sets of each then move onto the next exercise 🏋️‍♀️

1a) One armed bent over row
b) other arm

2a) lunges with weight (db each side)
b) burpee with weights and a press at the top

3a) push ups with a shoulder tap
b) sit up with a twist

4a) tricep dips
b) bench hops

5a) bulgarian split squat (weight optional)
b) other leg

6a) 1 inchworm 4 mountain climbers at the bottom
b) bike abs

7a) Barbell push press (or squat press)
b) barbell bicep curl

Happy training guys!

19/01/2023

Not every workout can be your best workout 🏋️‍♀️

Last night i needed to do something but wasnt up for a full hours hardcore sesh.

So i did the below workout. Took approx 35 mins start to finish. It was enough. Great for if you are time poor but still want to do something 💪🏼💪🏼💪🏼

15 Lat Pull Down
15 Seated Row
12 alternating HEAVY bucep curls (standing)

15 weighted split squat (each leg)
For the next one: B***y Band on above knees. On all fours on the ground. Weights around ankles. 15 kick backs one side.
Stand and do 15 standing shoulder press. Keep band and weights on ankles.
Back on the ground. 15 kick backs other side.

Repeat x 3

11/01/2023

CORE 💪🏼💪🏼💪🏼

Set 1 - 60 seconds work 20 seconds rest
Set 2 - 45 seconds work 15 seconds rest
Set 3 - 30 seconds work 10 seconds rest

Exercises 💪🏼

a) plank
b) sit ups
c) leg raises (if too easy place 2kg dumbell between ankles)
d) russian twists (5kg or 10kg plate)
e) plate transfer (2kg or 5kg plate) *** see notes
f) bike abs
g) mountain climbers

***** NOTES******

Plate transfer is a crunch where you start with your legs out long and arms behind your head holding the plate, then crunch up into a ball and transfer the plate onto your legs as you open out again. Crunch up again retrieve the plate off your legs and hold it overhead as you lenghten out again

❤️ ive chosen easy exercises to begin with. Will choose harder ones as i post more workouts

Enjoy!

Sarah x

08/01/2023

Ok! I promised some workouts in here for all my beautiful clients i can no longer train now we have moved. So here is your first curcuit. You can either do 40 seconds of work 15 seconds rest
OR as a tabata workout 20 seconds work 10 sec rest.

*if choosing tabata do 3 sets of each movement before moving on to the next set.

Set 1
a) weighted step up (7.5kg to 10kg each hand)
b) push up hold at the bottom

Set 2
a) russian twist (5-10kg plate)
b) overhead triceps (5-10kg plate)

Set 3
a) box jumps (or step jumps) OR squat jumps
b) lateral raises (2kg-4kg weight)

Set 4
a) ball slam
b) plank shoulder taps (feet wide)

Set 5
a) squat press with plate
b) ice skaters

Set 6
a) bike
b) weighted star jumps

Enjoy!!!! 💪🏼💪🏼💪🏼

19/12/2022

Boxing tonight team! Our last class! Hope you all can make it! 5:30pm at miles park as usual!!! 🥊🥊🥊