Strong with Sarah

Strong with Sarah Strong with Sarah helps women to lose weight while ditching diets, and WITHOUT giving up chocolate & wine.

09/02/2026

“But I’m eating in a calorie deficit… why isn’t the scale moving?”

If you’ve ever said this, I want you to know something:

You’re not lazy.
You’re not lacking willpower.
And you’re definitely not “broken.”

This is actually one of the most common things I see.

The tricky part is that we often underestimate the little things that add up throughout the day:

🍫 A few bites of candy at work
☕ Cream or extras added to your coffee
🍽️ Finishing your kids’ leftovers
👩‍🍳 Tasting food while cooking
🥜 A little extra scoop of something here and there

None of these foods are “bad.”

The issue is that they’re easy to forget, and those small extras can sometimes mean you’re eating closer to maintenance than you realize.

The same goes for exercise.

Many people overestimate how many calories they burn during workouts, especially when relying only on fitness trackers.

The goal here is NOT to become obsessed with tracking every bite.

It’s about awareness.

Because once you understand what’s actually happening, you can make small adjustments that create real progress.

Weight loss doesn’t require perfection.

It requires accurate information, realistic habits, and consistency. 🤍

👇 Be honest: have you ever been surprised by how quickly “little extras” can add up?

09/01/2026

You don’t need a complicated plan to lose weight; you need one you can stick with.

Social media can make it feel like you need to overhaul your entire life overnight.

Cut carbs.

Track every gram.

Work out every day.

Never eat dessert.

But the women who see lasting success aren’t the ones doing the most.

They’re the ones doing the basics consistently.

If I had to start from day one again, I’d keep it simple.

Build habits.

Repeat them.

Adjust when needed.

That’s the approach I teach my clients because it’s realistic, sustainable, and it actually fits into a busy life.

If you could improve just one habit this week, what would it be?

08/31/2026

Not all protein sources are created equal. 👀🥚🥣

If your goal is to eat more protein at breakfast, the question isn’t just:

“Does this food have protein?”

The better question is:

“How much protein am I actually getting for the calories I’m eating?”

Eggs are a great, nutrient-dense food and absolutely have a place in a balanced diet.

But if you’re aiming for 25–30g of protein at breakfast, two eggs alone may not get you there.

A higher-protein option like Greek yogurt can help you reach that goal with fewer calories, depending on the brand and serving size.

But this isn’t about choosing one food and calling the other “bad.” 🙅‍♀️

You can easily build a more protein-packed breakfast by combining foods you enjoy:

🥚 Eggs + Greek yogurt
🥚 Eggs + egg whites
🥣 Greek yogurt + fruit + toppings
🧀 Add cottage cheese for extra protein

The goal isn’t to eat the “perfect” breakfast.

It’s to understand what’s on your plate so you can make choices that support your goals and still fit your lifestyle.

Because sustainable weight loss comes from awareness, not restriction. 💛

👇 What’s your go-to breakfast: eggs, Greek yogurt, or something else?

Want to know what separates women who lose weight and keep it off from those who feel like they’re constantly starting o...
08/27/2026

Want to know what separates women who lose weight and keep it off from those who feel like they’re constantly starting over?

It isn’t better genetics.

It isn’t more willpower.

And it definitely isn’t a “perfect” meal plan.

It’s the habits they practice over and over again.

The women I coach who see lasting success don’t focus on being perfect; they focus on becoming consistent.

They expect life to get busy.

They know they’ll have meals that don’t go as planned.

And instead of giving up, they keep showing up.

That’s what creates results that actually last.

If you’re trying to change everything at once, here’s your reminder:

✨ You don’t have to master all six habits today.

Pick one.

Practice it until it feels natural.

Then build from there.

Small, repeatable habits will always beat short bursts of perfection.

Which of these habits do you already do well, and which one are you working on? Let me know in the comments!

08/26/2026

There are a lot of weight loss rules on the internet..., but not all of them deserve your attention.

If you’ve ever felt like you had to cut out your favorite foods, avoid restaurants, or be “perfect” to lose weight, I want you to hear this:

You don’t.

The goal isn’t to make your life smaller in order to lose weight.

The goal is to create habits that fit into the life you already have.

That’s why I teach my clients how to:

✨ Build balanced meals
✨ Eat out without guilt
✨ Enjoy dessert without feeling like they’ve failed
✨ Stay consistent when life gets busy

Because if your plan only works in a perfect week... it isn’t a plan you’ll stick with.

Which of these “rules” have you believed before?

08/25/2026

Just because a food is labeled “natural” or “healthy” doesn’t automatically mean it’s the best choice for every goal.

LÄRABARs are made with simple ingredients like dates and nuts, and there’s absolutely nothing wrong with enjoying them!

But if your goal is weight loss, it’s worth looking beyond the front of the package and asking:

➡️ Will this snack actually keep me full until my next meal?

This particular bar contains:

🍫 220 calories
💪 5g protein
🌾 4g fiber

For me personally, I’d probably choose a snack with more protein if I wanted something to keep me satisfied between meals.

That doesn’t make this bar “bad.” It’s made with nutritious ingredients and can absolutely fit into a healthy diet.

The takeaway isn’t that you should avoid LÄRABARs, it’s that healthy eating is about matching your food choices to your goals.

Sometimes that means choosing a snack that’s higher in protein because it helps you stay fuller for longer. Other times, a LÄRABAR might be exactly what you want.

💬 What’s one food you were surprised to learn more about after flipping over the nutrition label?

08/24/2026

It’s not that ranch, coffee creamer, or olive oil are “bad.”

The problem is that they’re really easy to underestimate.

Most of us aren’t great at eyeballing portions (research actually shows we’re surprisingly inaccurate), so those little pours and drizzles can quietly add a few hundred extra calories to your day without you realizing it.

That doesn’t mean you need to measure everything forever.
Instead, spend a week or two measuring foods you use often—especially calorie-dense ones like oils, dressings, creamers, nut butters, sauces, etc.

Think of it as training your eye, not creating another food rule.
Once you know what a true tablespoon or serving actually looks like, you’ll be able to estimate much more accurately and make informed choices that fit your goals.

Awareness beats guessing every time.

👇 What’s one food you were shocked to learn you were underestimating?

How many of these myths have you believed at some point? 🙋‍♀️You’re not alone. Most women have spent years trying to los...
08/20/2026

How many of these myths have you believed at some point? 🙋‍♀️

You’re not alone. Most women have spent years trying to lose weight by following rules that leave them frustrated, burned out, and starting over again.

The truth is, sustainable fat loss doesn’t come from cutting out entire food groups, punishing yourself with endless cardio, or trying to eat perfectly every day.

It comes from understanding the basics, building realistic habits, and staying consistent, even when life gets busy.

That’s exactly what I help my clients do.

Because when you stop chasing quick fixes and start focusing on habits that fit your real life, weight loss becomes something you can actually maintain.

Which myth surprised you the most? Drop the number in the comments!

08/19/2026

“Eat more protein” sounds simple… until you’re standing in your kitchen wondering what that actually looks like. 👀

Protein doesn’t have to mean shakes, supplements, complicated meal prep, or eating the same boring meal every single day.

Sometimes, it really can be this simple. 🍗🥦

The bigger skill is learning to look at your plate and understand what you’re actually getting from it.

Enough protein can help you:

💪 Support and maintain muscle
🍽️ Feel satisfied after meals
🏋️ Recover from your workouts
✨ Build meals that make your nutrition goals easier to stick with

And remember: protein is only part of the picture.

Adding a source of complex carbs, healthy fats, and other foods you enjoy can turn a simple protein-focused plate into a balanced meal that actually works for your life.

Because sustainable nutrition isn’t about creating the “perfect” plate.

It’s about knowing how to build one that supports your goals—and doing it consistently.

💬 I’m curious: How many grams of protein are you aiming for each day? Drop your number below! 👇

08/18/2026

One meal has never ruined your progress.

But believing it did can.

I can’t tell you how many women come to me saying,

”I was doing so well... then I had one meal off plan, and everything fell apart.”

Here’s the thing: it wasn’t the meal that stopped your progress.

It was the story you told yourself afterward.

Weight loss isn’t about being perfect every day.

It’s about making the next decision a good one—even after an imperfect meal.

Instead of saying:

❌ “I’ll start over Monday.”

Try saying:

✅ “I’ll make my next meal a balanced one.”

That small shift is what builds consistency, and consistency is what creates lasting results.

You don’t need to earn your way back after enjoying a meal. You just need to keep going.

Have you ever caught yourself saying, “I’ll start over Monday”? You’re definitely not alone; let me know in the comments.

Address

Chicago, IL

Website

Alerts

Be the first to know and let us send you an email when Strong with Sarah posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Business

Send a message to Strong with Sarah:

Shortcuts

Share