Enjoy this episode where I chat with Donielle Kasper about all the different seasons of her motherhood, fitness, and infertility journey. She is one strong woman and shares her full story on navigating motherhood and infertility. I am grateful to work with her and see the impact she makes on all of her clients' lives. She shares with many moms realistic fitness and what it looks like to still prioritize yourself with kids and a family. 

Donielle Kasper is a certified personal trainer, nutrition coach, and mom of two with a bachelor’s degree in Exercise Sports Science and nearly a decade of coaching experience. She specializes in women’s fitness, including pregnancy and postpartum, and helps busy moms build strength, confidence, and sustainable habits. Through her HealthierU app and in-person coaching, she makes wellness approachable with short, effective workouts and simple, protein-forward meals. Her philosophy is progress over perfection—helping women prioritize their health while enjoying life and raising a family.

Connect with Donielle: 

• Instagram: @doniellekasper
• Website
• Summit Chiropractic and Wellness 
• Mention listening to this episode & Donielle when booking an adjustment and you get a $30 VIP pass at Summit Chiropractic 

Connect with Me:

• Instagram: sarahtmwellness
• 1:1 Health Coaching - get to the root cause of your inflammation, bloating & fatigue with functional lab testing and a personalized approach: Schedule a free discovery call! 
• Join my newsletter!!!!!

Zebra- My favorite lip gloss & deodorant- code: sarahdavies 

BodyBio- third party tested supplements, I love glutathione, remineralize (trace mineral drops), and PC for cellular health. code:sarahtwellness

Thesis- Nootropics to help with focus & stress- code: sarahtmwellness 

LiveHealthIllie - All low-toxic finds in one shop + minerals & chill (adrenal cocktail)! - code:sarahdavies 

Oliveada Skincare - love their serums and internals! 

Sun & Moo Tallow-Based Skincare - code: sarahdavies 

Equip Prime Protein- 15% off Discount (my fave protein powder) 

Buoy Electrolytes (no sugar, 87+ trace minerals)- 20% off 

Find the Good Brand - code: sarahdavies10

If you found this episode helpful, don’t forget to share it with a friend or a family member and leave us a review on your favorite podcast platform! Sending you love, health, and all good vibes! xoxo, Sarah

Feeling bloated, foggy, and running on empty by 3pm isn't random and it's not solved by another supplement or elimination diet. In this episode, I break down the five foundations that actually resolve over 90% of the symptoms my clients come to me with: nutrition, movement, nervous system, light and sleep.

My favorite minerals to add to filtered water, Remineralize. Get it here: https://bodybio.com/SARAHTWELLNESS

Connect with Me:

• Instagram: sarahtmwellness
• 1:1 Health Coaching - get to the root cause of your inflammation, bloating & fatigue with functional lab testing and a personalized approach: Schedule a free discovery call! 
• Join my newsletter!!!!!

Zebra- My favorite lip gloss & deodorant- code: sarahdavies 

Thesis- Nootropics to help with focus & stress- code: sarahtmwellness 

LiveHealthIllie - All low-toxic finds in one shop + minerals & chill (adrenal cocktail)! - code:sarahdavies 

Oliveada Skincare - love their serums and internals! 

Sun & Moo Tallow-Based Skincare - code: sarahdavies 

Equip Prime Protein- 15% off Discount (my fave protein powder) 

Buoy Electrolytes (no sugar, 87+ trace minerals)- 20% off 

Find the Good Brand - code: sarahdavies10

If you found this episode helpful, don’t forget to share it with a friend or a family member and leave us a review on your favorite podcast platform! Sending you love, health, and all good vibes! xoxo, Sarah

In this episode, I share more about how eating less isn't always the answer to weight loss, but to actually look at your overall lifestyle habits. Reducing the refined carbs, quick sugars, and stick with whole foods and prioritizing protein. 

Along with that, dialing in sleep, building muscle, managing stress and moving more daily. I share how it can be the basic fundamentals that can help you reach your weight loss goals, but you probably haven't been consistent enough to see the changes happen. Many are bouncing from one supplement to one diet to a vacation to poor sleep to another exercise plan and haven't been consistent enough with just one thing. Start small with making one change for 30 days then dial in another area for 30 days then stay consistent and make one more change for 30 days and see how you feel. 

You can do this, take it one day at a time and know your future self will thank you for not giving up too soon.

Connect with Me:

• Instagram: sarahtmwellness
• 1:1 Health Coaching - get to the root cause of your inflammation, bloating & fatigue with functional lab testing and a personalized approach: Schedule a free discovery call! 
• Join my newsletter!!!!!

Zebra- My favorite lip gloss & deodorant- code: sarahdavies 

Thesis- Nootropics to help with focus & stress- code: sarahtmwellness 

LiveHealthIllie - All low-toxic finds in one shop + minerals & chill (adrenal cocktail)! - code:sarahdavies 

Oliveada Skincare - love their serums and internals! 

Sun & Moo Tallow-Based Skincare - code: sarahdavies 

Prime Protein- 15% off Discount (my fave protein powder) 

Buoy Electrolytes (no sugar, 87+ trace minerals)- 20% off 

Find the Good Brand - code: sarahdavies10

Royo Bread- High Protein, High Fiber Bread & Bagels- Code: sarahda10

If you found this episode helpful, don’t forget to share it with a friend or a family member and leave us a review on your favorite podcast platform! Sending you love, health, and all good vibes! xoxo, Sarah

Sharing the wellness trends I am leaving behind and what my approach is around health and wellness. Hope you enjoy! Reminder to keep it simple! 

Connect with Me:

• Instagram: sarahtmwellness
• 1:1 Coaching: Schedule a free discovery call! 
• Join my newsletter!!!!!

Zebra- My favorite lip gloss & deodorant- code: sarahdavies 

Thesis- Nootropics to help with focus & stress- code: sarahtmwellness 

LiveHealthIllie - All low-toxic finds in one shop + minerals & chill (adrenal cocktail)! - code:sarahdavies 

Oliveada Skincare - love their serums and internals! 

Sun & Moo Tallow-Based Skincare - code: sarahdavies 

Prime Protein- 15% off Discount (my fave protein powder) 

Buoy Electrolytes (no sugar, 87+ trace minerals)- 20% off 

Find the Good Brand - code: sarahdavies10

Royo Bread- High Protein, High Fiber Bread & Bagels- Code: sarahda10

If you found this episode helpful, don’t forget to share it with a friend or a family member and leave us a review on your favorite podcast platform! Sending you love, health, and all good vibes! xoxo, Sarah

In this episode, we’re diving into why hydration is about so much more than just drinking more water. We unpack how sodium, minerals, and electrolytes act as the body’s “spark plugs,” supporting energy, nervous system function, stress resilience, muscle function, digestion, and overall health. We also discuss how mineral imbalances can show up as symptoms like fatigue, bloating, cravings, poor recovery, anxiety, and hormone concerns.

Plus, we break down the Minerals & Metals Test I offer and how looking deeper at your unique mineral patterns can help uncover hidden stress on the body and provide more personalized insight into what your body may actually need.

Send me a direct message on Instagram MINERALS and I can send you more info on this functional lab test!

Connect with Me:

• Instagram: sarahtmwellness
• 1:1 Coaching: Schedule a free discovery call! 
• Join my newsletter!!!!!

Zebra- My favorite lip gloss & deodorant- code: sarahdavies 

Thesis- Nootropics to help with focus & stress- code: sarahtmwellness 

LiveHealthIllie - All low-toxic finds in one shop + minerals & chill (adrenal cocktail)! - code:sarahdavies 

Oliveada Skincare - love their serums and internals! 

Sun & Moo Tallow-Based Skincare - code: sarahdavies 

Prime Protein- 15% off Discount (my fave protein powder) 

Buoy Electrolytes (no sugar, 87+ trace minerals)- 20% off 

Find the Good Brand - code: sarahdavies10

Royo Bread- High Protein, High Fiber Bread & Bagels- Code: sarahda10

If you found this episode helpful, don’t forget to share it with a friend or a family member and leave us a review on your favorite podcast platform! Sending you love, health, and all good vibes! xoxo, Sarah

In this episode, I sit down with Hannah Lewis, a board-certified family nurse practitioner with a deep commitment to helping patients feel truly seen and supported throughout their wellness journey.

With experience in both conventional and integrative medicine, Hannah combines advanced diagnostics, lifestyle medicine, targeted supplementation, nutrition support, and personalized treatment strategies to help patients uncover the root causes behind chronic health concerns.

Her passion for functional medicine began while witnessing her grandmother’s cancer journey and her determination to advocate for alternative therapies that improved her quality of life and overall well-being. That experience inspired Hannah to explore a more holistic, root-cause approach to healthcare from pediatrics to adulthood at every step of the way. 

We chat about PCOS/POMS, perimenopause, and stress. We dive into what women are being told versus what may actually be happening beneath the surface — from painful periods and blood sugar imbalances to anxiety, brain fog, inflammation, and why so many women feel “off” despite doing all the “right” things.

We discuss the role of gut health, stress, insulin, thyroid health, hormone changes, helpful lab markers, lifestyle shifts, and practical ways women can begin supporting their bodies through every phase.

In this episode we cover:
• PCOS/POMS, insulin resistance & root causes
• Perimenopause symptoms and proactive support
• Stress, nervous system health & hormones
• Helpful lab markers to consider
• Hormone myths and wellness trends
• Actionable steps to begin supporting your health today

Connect with Hannah: 

• Website: bewildlywellmn.com
• Instagram: hannahlewisFNP 

Connect with Me:

• Instagram: sarahtmwellness
• 1:1 Coaching: Schedule a free discovery call! 
• Join my newsletter!!!!!

Zebra- My favorite lip gloss & deodorant- code: sarahdavies 

Thesis- Nootropics to help with focus & stress- code: sarahtmwellness 

LiveHealthIllie - All low-toxic finds in one shop + minerals & chill (adrenal cocktail)! - code:sarahdavies 

Oliveada Skincare - love their serums and internals! 

Sun & Moo Tallow-Based Skincare - code: sarahdavies 

Prime Protein- 15% off Discount (my fave protein powder) 

Buoy Electrolytes (no sugar, 87+ trace minerals)- 20% off 

Find the Good Brand - code: sarahdavies10

Royo Bread- High Protein, High Fiber Bread & Bagels- Code: sarahda10

If you found this episode helpful, don’t forget to share it with a friend or a family member and leave us a review on your favorite podcast platform! Sending you love, health, and all good vibes! xoxo, Sarah

In this episode, we’re diving into hormone imbalances and the deeper root causes that are often overlooked. From gut health and blood sugar dysregulation to chronic stress, inflammation, poor recovery, and nutrient deficiencies, hormones are often a reflection of what’s happening internally within the body.

We’ll discuss why symptoms like fatigue, PMS, acne, weight changes, mood swings, and irregular cycles are signals—not the root issue themselves—and why identifying the source of inflammation and dysfunction is key to true healing and long-term balance.

• Fave Hormone Books:
  • Hormone Repair Manual 
  • In the Flo 

Connect with Me:

• Instagram: sarahtmwellness
• 1:1 Coaching: Schedule a free discovery call! 
• Join my newsletter!!!!!

Zebra- My favorite lip gloss & deodorant- code: sarahdavies 

Thesis- Nootropics to help with focus & stress- code: sarahtmwellness 

LiveHealthIllie - All low-toxic finds in one shop- code:sarahdavies 

Oliveada Skincare - love their serums and internals! 

Sun & Moo Tallow-Based Skincare - code: sarahdavies 

Prime Protein- 15% off Discount (my fave protein powder) 

Buoy Electrolytes (no sugar, 87+ trace minerals)- 20% off 

Find the Good Brand - code: sarahdavies10

Royo Bread- High Protein, High Fiber Bread & Bagels- Code: sarahda10

If you found this episode helpful, don’t forget to share it with a friend or a family member and leave us a review on your favorite podcast platform! Sending you love, health, and all good vibes! xoxo, Sarah

You’re already doing the hard part, showing up and training. This is about getting MORE results from what you’re already doing.

What you’ll get by dialing in recovery & nutrition: 

• Better energy
• Better recovery
• Better body composition

Small changes → big results over time

Recovery is the body’s process for restoring homeostasis.

The human body is designed to tackle stress—we either adapt or perish. Physiological stress that is not followed by adequate recovery can, over time, compromise homeostasis and immune function, increasing the probability of injury, illness and the onset of nonfunctional overreaching or overtraining. 

Listen to this episode on how to actually incorporate active recovery and the tools to help you get the best results in the gym!!!

Connect with Me:

• Instagram: sarahtmwellness
• 1:1 Coaching: Schedule a free discovery call! 
• Join my newsletter!!!!!

Zebra- My favorite lip gloss & deodorant- code: sarahdavies 

Thesis- Nootropics to help with focus & stress- code: sarahtmwellness 

LiveHealthIllie - All low-toxic finds in one shop- code:sarahdavies 

Sun & Moo Tallow-Based Skincare - code: sarahdavies 

Prime Protein- 15% off Discount (my fave protein powder) 

Buoy Electrolytes (no sugar, 87+ trace minerals)- 20% off 

Find the Good Brand - code: sarahdavies10

Royo Bread- High Protein, High Fiber Bread & Bagels- Code: sarahda10

If you found this episode helpful, don’t forget to share it with a friend or a family member and leave us a review on your favorite podcast platform! Sending you love, health, and all good vibes! xoxo, Sarah

In this episode, I sit down with the founders of RAWR Organics, Jake and Rachel Beaudry, to talk about the personal health journey that inspired them to create one of the cleanest protein bars on the market. Organic, dairy and gluten free, packed with 18-20g of protein and tastes delicious + you feel good after eating it unlike most bars. We dive into their health challenges, healing, entrepreneurship, and what it really looks like to build a wellness brand with purpose. This conversation is full of honest insights on resilience, impact, and turning challenges into something meaningful.

Check out Rawr Bars: 

• https://www.rawrorganics.com/
• Instagram: Rawr Organics 
• 10% of all net proceeds go to feed starving children in Africa!

Connect with Me:

• Instagram: sarahtmwellness
• 1:1 Coaching: Schedule a free discovery call! 
• Join my newsletter!!!!!

Zebra- My favorite lip gloss & deodorant- code: sarahdavies 

Thesis- Nootropics to help with focus & stress- code: sarahtmwellness 

LiveHealthIllie - All low-toxic finds in one shop- code:sarahdavies 

Sun & Moo Tallow-Based Skincare - code: sarahdavies 

Prime Protein- 15% off Discount (my fave protein powder) 

Buoy Electrolytes (no sugar, 87+ trace minerals)- 20% off 

Find the Good Brand - code: sarahdavies10

Royo Bread- High Protein, High Fiber Bread & Bagels- Code: sarahda10

If you found this episode helpful, don’t forget to share it with a friend or a family member and leave us a review on your favorite podcast platform! Sending you love, health, and all good vibes! xoxo, Sarah

Your body is constantly receiving messages from your thoughts, digestion, hormones, brain, and food to either heal or cause inflammation. 

If you are stuck and it hard to lose belly fat, listen to this episode where I share more about the foods that can help lower stress and reduce fat and the foods that you may be eating/drinking daily that is causing more stress to your system. 

Enjoy!!! 

Connect with Me:

• Instagram: sarahtmwellness
• 1:1 Coaching: Schedule a free discovery call! 
• Join my newsletter!!!!!

Zebra- My favorite lip gloss & deodorant- code: sarahdavies 

Thesis- Nootropics to help with focus & stress- code: sarahtmwellness 

LiveHealthIllie - All low-toxic finds in one shop- code:sarahdavies 

Sun & Moo Tallow-Based Skincare - code: sarahdavies 

Prime Protein- 15% off Discount (my fave protein powder) 

Buoy Electrolytes (no sugar, 87+ trace minerals)- 20% off 

Find the Good Brand - code: sarahdavies10

Royo Bread- High Protein, High Fiber Bread & Bagels- Code: sarahda10

If you found this episode helpful, don’t forget to share it with a friend or a family member and leave us a review on your favorite podcast platform! Sending you love, health, and all good vibes! xoxo, Sarah

Before you jump into detoxes and supplements, there’s one step most people skip, opening your drainage pathways. In this episode, we break down what “drainage” actually means, why it matters for hormone balance (especially estrogen), and how your gut, liver, and lymph all work together to eliminate waste. You’ll learn simple, practical ways to support your body so detox can actually work.

Connect with Me:

• Instagram: sarahtmwellness
• 1:1 Coaching: Schedule a free discovery call! 
• Join my newsletter!!!!!

Zebra- My favorite lip gloss & deodorant- code: sarahdavies 

Thesis- Nootropics to help with focus & stress- code: sarahtmwellness 

LiveHealthIllie - All low-toxic finds in one shop- code:sarahdavies 

Sun & Moo Tallow-Based Skincare - code: sarahdavies 

Prime Protein- 15% off Discount (my fave protein powder) 

Buoy Electrolytes (no sugar, 87+ trace minerals)- 20% off 

Find the Good Brand - code: sarahdavies10

Royo Bread- High Protein, High Fiber Bread & Bagels- Code: sarahda10

If you found this episode helpful, don’t forget to share it with a friend or a family member and leave us a review on your favorite podcast platform! Sending you love, health, and all good vibes! xoxo, Sarah

I share one of my favorite foundational supplements to reduce inflammation and food choices to make when reducing inflammation. They help lower inflammation, improve cholesterol, and support the immune system, which is why they’re so important for gut and hormone health too.

Message me on Instagram "105" and I will send you the link to the supplement I take daily to help fight inflammation.

Connect with Me:

• Instagram: sarahtmwellness
• 1:1 Coaching: Schedule a free discovery call! 
• Join my newsletter!!!!!

Zebra- My favorite lip gloss & deodorant- code: sarahdavies 

Thesis- Nootropics to help with focus & stress- code: sarahtmwellness 

LiveHealthIllie - All low-toxic finds in one shop- code:sarahdavies 

Sun & Moo Tallow-Based Skincare - code: sarahdavies 

Prime Protein- 15% off Discount (my fave protein powder) 

Buoy Electrolytes (no sugar, 87+ trace minerals)- 20% off 

Find the Good Brand - code: sarahdavies10

Royo Bread- High Protein, High Fiber Bread & Bagels- Code: sarahda10

If you found this episode helpful, don’t forget to share it with a friend or a family member and leave us a review on your favorite podcast platform! Sending you love, health, and all good vibes! xoxo, Sarah

If you are struggling with bloating, constipation, irregular bowels, and honestly just want to support your gut, tune into this episode. I give you small steps to take to support your gut health! 

If you are struggling with these symptoms or even skin issues, low energy, and inflammation, you have to look deeper and find the root cause behind these health symptoms. Typically I have found all of them to be signs of gut imbalances, toxicities, and mineral deficiencies. Once you understand why, we can support your body the right way with a structured personalized approach (that's where I can come in!) I offer in depth lab testing to find the root cause. Book a discovery call below to get started. 

The basics always work so you have to start there. Take one small action today to improve digestion. If you have questions, reach out!

Connect with Me:

• Instagram: sarahtmwellness
• 1:1 Coaching: Schedule a free discovery call! 
• Join my newsletter!!!!!

Zebra- My favorite lip gloss & deodorant- code: sarahdavies 

Thesis- Nootropics to help with focus & stress- code: sarahtmwellness 

LiveHealthIllie - All low-toxic finds in one shop- code:sarahdavies 

Sun & Moo Tallow-Based Skincare - code: sarahdavies 

Prime Protein- 15% off Discount (my fave protein powder) 

Buoy Electrolytes (no sugar, 87+ trace minerals)- 20% off 

Find the Good Brand - code: sarahdavies10

Royo Bread- High Protein, High Fiber Bread & Bagels- Code: sarahda10

If you found this episode helpful, don’t forget to share it with a friend or a family member and leave us a review on your favorite podcast platform! Sending you love, health, and all good vibes! xoxo, Sarah

In order to heal, you need to change your perceptions and work through emotions. There is only so much that food, exercise, sleep, hydration, supplements can do.. the other part includes working on your mindset and believing you can achieve what you want. We tend to get stuck in our own way and it's time to slowly retrain your mind and nervous system to be a winner. Listen to this episode where I uncover how your body keeps the score from emotional stress. 

Stay open. Feel the feelings. Practice gratitude. 

Connect with Me:

• Instagram: sarahtmwellness
• 1:1 Coaching: Schedule a free discovery call! 
• Join my newsletter!!!!!

Zebra- My favorite lip gloss & deodorant- code: sarahdavies 

Thesis- Nootropics to help with focus & stress- code: sarahtmwellness 

LiveHealthIllie - All low-toxic finds in one shop- code:sarahdavies 

Sun & Moo Tallow-Based Skincare - code: sarahdavies 

Prime Protein- 15% off Discount (my fave protein powder) 

Buoy Electrolytes (no sugar, 87+ trace minerals)- 20% off 

Find the Good Brand - code: sarahdavies10

Royo Bread- High Protein, High Fiber Bread & Bagels- Code: sarahda10

If you found this episode helpful, don’t forget to share it with a friend or a family member and leave us a review on your favorite podcast platform! Sending you love, health, and all good vibes! xoxo, Sarah

Enjoy this empowering episode with mom coach, Halley! Halley McCole is a mom of 3, competitive endurance mountain biker, and mom mindset coach who helps overwhelmed mothers stop losing themselves in motherhood. After battling postpartum depression, she rebuilt her identity from the ground up, and now she helps other moms do the same.

This is such a great listen on how to tackle the guilt and how to truly manage some self-care during motherhood. 

Connect with Halley: 

• Instagram: @halley.themomcoach
• She offers 1:1 coaching for moms ready to reclaim their identity, crush guilt and rage, and all while being a role model for their kids! 

Connect with Me:

• Instagram: sarahtmwellness
• 1:1 Coaching: Schedule a free discovery call! 
• Join my newsletter!!!!!

Zebra- My favorite lip gloss & deodorant- code: sarahdavies 

Thesis- Nootropics to help with focus & stress- code: sarahtmwellness 

LiveHealthIllie - All low-toxic finds in one shop- code:sarahdavies 

Sun & Moo Tallow-Based Skincare - code: sarahdavies 

Prime Protein- 15% off Discount (my fave protein powder) 

Buoy Electrolytes (no sugar, 87+ trace minerals)- 20% off 

Find the Good Brand - code: sarahdavies10

Royo Bread- High Protein, High Fiber Bread & Bagels- Code: sarahda10

If you found this episode helpful, don’t forget to share it with a friend or a family member and leave us a review on your favorite podcast platform! Sending you love, health, and all good vibes! xoxo, Sarah

Join me in this episode chatting with Nick, a Counselor and Tai Yi Practitioner, Nicholas has over 10 years of experience addressing mental health and emotional well-being using holistic modalities.
Only 1 of 40 Tai Yi practitioners in the world his approach is unique, holistic and powerful.

Listen to this episode where we discuss how to stay grounded around others' emotions and how to learn to be more present in the difficult feelings. 

If you want to build emotional resilience, especially in our world today, we need it more than ever. Stay strong my friends and continue to be where your feet are. 

Connect with Nick: 

• nimadia.com

Connect with Me:

• Instagram: sarahtmwellness
• 1:1 Coaching: Schedule a free discovery call! 
• Join my newsletter!!!!!

Zebra- My favorite lip gloss & deodorant- code: sarahdavies 

Thesis- Nootropics to help with focus & stress- code: sarahtmwellness 

LiveHealthIllie - All low-toxic finds in one shop- code:sarahdavies 

Sun & Moo Tallow-Based Skincare - code: sarahdavies 

Prime Protein- 15% off Discount (my fave protein powder) 

Buoy Electrolytes (no sugar, 87+ trace minerals)- 20% off 

Find the Good Brand - code: sarahdavies10

Royo Bread- High Protein, High Fiber Bread & Bagels- Code: sarahda10

If you found this episode helpful, don’t forget to share it with a friend or a family member and leave us a review on your favorite podcast platform! Sending you love, health, and all good vibes! xoxo, Sarah

Your body is constantly communicating with us, we just have to pay attention and aware of the subtle signs to slow down, seek more answers, or dive deeper into supporting our health.

In this episode, I share both the warning signs of stress on the body but also the signs of optimal health which can be helpful to understand. Yes, there may be some things you hear that may seem 'normal' that are actually signs of inflammation or that something is off. 

If you need additional support on reducing your bloating for good, inflammation, or finally feel like you again, schedule a discovery call below. I offer 1:1 coaching for women that are ready to get rid of the bloat and heal from the inside out for radiant energy. I offer a 4-month coaching program called Resilient Body and Mind. Spots are limited each month, so reach out if you are interested! 

Stay healthy & sending you love & happiness always,

SarahT

Connect with Me:

• Instagram: sarahtmwellness
• 1:1 Coaching: Schedule a free discovery call! 
• Join my newsletter!!!!!

Zebra- My favorite lip gloss & deodorant- code: sarahdavies 

Thesis- Nootropics to help with focus & stress- code: sarahtmwellness 

LiveHealthIllie - All low-toxic finds in one shop- code:sarahdavies 

Sun & Moo Tallow-Based Skincare - code: sarahdavies 

Prime Protein- 15% off Discount (my fave protein powder) 

Buoy Electrolytes (no sugar, 87+ trace minerals)- 20% off 

Find the Good Brand - code: sarahdavies10

Royo Bread- High Protein, High Fiber Bread & Bagels- Code: sarahda10

If you found this episode helpful, don’t forget to share it with a friend or a family member and leave us a review on your favorite podcast platform! Sending you love, health, and all good vibes! xoxo, Sarah

If you are someone that wants to optimize your brain, experienced a concussion, dealing with high stress/anxious thoughts, overthinking, poor focus; this episode is for you. I had the wonderful opportunity to chat and connect with Sarah Murphy, founder of OMNI Neuro, where she helps adults, teens, and high performers improve mental clarity, focus, and emotional resilience through neurofeedback and qEEG brain mapping. Her work blends neuroscience and performance training to support people who want to feel more regulated, clear-headed, and capable in daily life.

Tune into the episode to learn more about the power of neurofeedback and how it has changed many of her clients' lives. Please be sure to check out the testimonials or more information with the links below. As always, thank you for being open and learning more about these other alternative health practices! 

Connect with Omni Neurofeedback: 

• Website: omnineurofeedback.com
• Instagram: omnineurofeedback 
• Virtual & In-Person in Denver Areas

Connect with Me:

• Instagram: sarahtmwellness
• 1:1 Coaching: Schedule a free discovery call! 
• Join my newsletter!!!!!

Zebra- My favorite lip gloss & deodorant- code: sarahdavies 

Thesis- Nootropics to help with focus & stress- code: sarahtmwellness 

LiveHealthIllie - All low-toxic finds in one shop- code:sarahdavies 

Sun & Moo Tallow-Based Skincare - code: sarahdavies 

Prime Protein- 15% off Discount (my fave protein powder) 

Buoy Electrolytes (no sugar, 87+ trace minerals)- 20% off 

Find the Good Brand - code: sarahdavies10

Royo Bread- High Protein, High Fiber Bread & Bagels- Code: sarahda10

If you found this episode helpful, don’t forget to share it with a friend or a family member and leave us a review on your favorite podcast platform! Sending you love, health, and all good vibes! xoxo, Sarah

In this episode, I had the pleasure to connect and chat with James, founder of Premium Grounding. Premium Grounding is a company committed to making a positive impact on people's lives by providing innovative solutions that help us get the benefits of grounding from our own homes. James McWhinney is an Australian-based wellness innovator, with a deep passion for human optimization and health. As founder and CEO of several health and wellness businesses, James enjoys creating innovative solutions that address real-world health challenges.

We discuss what grounding does for your body, the benefits, how to effectively ground, and how his products are similar to grounding outside. We dive into some transformative customer stories with using his products and the research that has been done. We dive into his favorite health hack for nervous system regulation and more. 

From all the stress we are exposed to on a daily basis, grounding is one of the best simple ways to lower inflammation. Listen to this episode to learn why! 

Check out Premium Grounding & their products:

• Instagram: premiumgrounding
• Website: Premium Grounding
• Use my code to save 10%: sarahdavies 
• The sheets and mats all have a 3 year warranty & 90-day risk free return! 

*I use their grounding mat under my desk :) Your pets can also use it! Our puppy loves it!! 

Connect with Me:

• Instagram: sarahtmwellness
• 1:1 Coaching: Schedule a free discovery call! 
• Join my newsletter!!!!!

Zebra- My favorite lip gloss & deodorant- code: sarahdavies 

Thesis- Nootropics to help with focus & stress- code: sarahtmwellness 

LiveHealthIllie - All low-toxic finds in one shop- code:sarahdavies 

Sun & Moo Tallow-Based Skincare - code: sarahdavies 

Prime Protein- 15% off Discount (my fave protein powder) 

Buoy Electrolytes (no sugar, 87+ trace minerals)- 20% off 

Find the Good Brand - code: sarahdavies10

Royo Bread- High Protein, High Fiber Bread & Bagels- Code: sarahda10

If you found this episode helpful, don’t forget to share it with a friend or a family member and leave us a review on your favorite podcast platform! Sending you love, health, and all good vibes! xoxo, Sarah

Decide to be different. Establish that there is no other option. 

You can become successful with finding a routine that works for you. In this episode, I share about starting with mini habits, being realistic, and scheduling everything. Stay focused, you got this!

Connect with Me:

• Instagram: sarahtmwellness
• Integrative Health 1:1 Coaching: Schedule a free discovery call! 
• Join my newsletter!!!!!

Premium Grounding- the best natural health upgrade - grounding mats/bed sheets- code:sarahdavies 

Zebra- My favorite lip gloss & deodorant- code: sarahdavies 

Thesis- Nootropics to help with focus & stress- code: sarahtmwellness 

LiveHealthIllie - All low-toxic finds in one shop- code:sarahdavies 

Sun & Moo Tallow-Based Skincare - code: sarahdavies 

Prime Protein- 15% off Discount (my fave protein powder) 

Buoy Electrolytes (no sugar, 87+ trace minerals)- 20% off 

Namarie Activewear - code: sarahtmwellness10 (non-toxic)

Find the Good Brand - code: sarahdavies10

Royo Bread- High Protein, High Fiber Bread & Bagels- Code: sarahda10

If you found this episode helpful, don’t forget to share it with a friend or a family member and leave us a review on your favorite podcast platform! Sending you love, health, and all good vibes! xoxo, Sarah

Recap your year with highlights, set an intention for 2026, and truly express gratitude for what you have learned and experienced this year :) 

I love creating a list of ins and outs and taking time to journal about how what 2026 will bring. Lean into taking action this year - stop saying you'll try and instead say you will. 

Connect with Me:

• Instagram: sarahtmwellness
• Integrative Health 1:1 Coaching: Schedule a free discovery call! 
• Join my newsletter!!!!!

Premium Grounding- the best natural health upgrade - grounding mats/bed sheets- code:sarahdavies 

Zebra- My favorite lip gloss & deodorant- code: sarahdavies 

Thesis- Nootropics to help with focus & stress- code: sarahtmwellness 

LiveHealthIllie - All low-toxic finds in one shop- code:sarahdavies 

Sun & Moo Tallow-Based Skincare - code: sarahdavies 

Prime Protein- 15% off Discount (my fave protein powder) 

Buoy Electrolytes (no sugar, 87+ trace minerals)- 20% off 

Find the Good Brand - code: sarahdavies10

Royo Bread- High Protein, High Fiber Bread & Bagels- Code: sarahda10

If you found this episode helpful, don’t forget to share it with a friend or a family member and leave us a review on your favorite podcast platform! Sending you love, health, and all good vibes! xoxo, Sarah

I share a little life update that is taking some adjusting, but staying in gratitude and appreciation for this beautiful life. Then, I dive into why your gut issues aren't random, they are actually a pattern response to stress and until you address the stress and root cause, no supplement will help. I share about my signature 4 month program and actions you can start taking now to improve your digestion and gut health. Keep it simple and slow down :) 

Connect with Me:

• Instagram: sarahtmwellness
• 1:1 Coaching: Schedule a free discovery call! 
  • Helping women reduce bloating, inflammation, & fatigue with root cause healing
• Join my newsletter!!!!!

Premium Grounding- the best natural health upgrade - grounding mats/bed sheets- code:sarahdavies 

Zebra- My favorite lip gloss & deodorant- code: sarahdavies 

Thesis- Nootropics to help with focus & stress- code: sarahtmwellness 

LiveHealthIllie - All low-toxic finds in one shop- code:sarahdavies 

Sun & Moo Tallow-Based Skincare - code: sarahdavies 

Prime Protein- 15% off Discount (my fave protein powder) 

Buoy Electrolytes (no sugar, 87+ trace minerals)- 20% off 

Find the Good Brand - code: sarahdavies10

Royo Bread- High Protein, High Fiber Bread & Bagels- Code: sarahda10

If you found this episode helpful, don’t forget to share it with a friend or a family member and leave us a review on your favorite podcast platform! Sending you love, health, and all good vibes! xoxo, Sarah

Going into the Holidays can lead to a lot of stress, emotional eating, family drama, chaos, and loss of consistency with your fitness and health goals, but it doesn't need to be that way! In this episode, I breakdown my top strategies to help enjoy this season guilt-free and stay consistent with your nutrition and movement. Take small, realistic action that will allow you to feel good and proud as you go into the new year. 

Video of my masterclass can be found here. 

Connect with Me:

• Instagram: sarahtmwellness
• 1:1 Coaching: Schedule a free discovery call! 
• Join my newsletter!!!!!

Zebra- My favorite lip gloss & deodorant- code: sarahdavies 

Thesis- Nootropics to help with focus & stress- code: sarahtmwellness 

LiveHealthIllie - All low-toxic finds in one shop- code:sarahdavies 

Sun & Moo Tallow-Based Skincare - code: sarahdavies 

Prime Protein- 15% off Discount (my fave protein powder) 

Buoy Electrolytes (no sugar, 87+ trace minerals)- 20% off 

Find the Good Brand - code: sarahdavies10

Royo Bread- High Protein, High Fiber Bread & Bagels- Code: sarahda10

If you found this episode helpful, don’t forget to share it with a friend or a family member and leave us a review on your favorite podcast platform! Sending you love, health, and all good vibes! xoxo, Sarah

I had the pleasure to chat with Courtney, a former tech sales professional who transitioned into breathwork after experiencing burnout and taking a sabbatical trip to Asia. Courtney is the founder of Surge Flow Breath, created after she hit a breaking point with corporate burnout and the constant strain on her nervous system. Her work now centers on helping high performers break out of stagnancy, release stress, and feel fully alive again through powerful, science-backed breathwork practices. She supports clients in reclaiming clarity, confidence, and momentum in every area of life. In addition to her one-on-one coaching, she’s launching a series of transformational retreats designed to create lasting shifts in wellbeing, purpose, and personal growth. Stay tuned!! 

I hope you find this episode valuable and start to discover the power of your breath to unlocking energy and clarity daily. 

Connect with Courtney: 

• Website: SurgeFlowBreath
• Instagram: SurgeFlowBreath
• Book a consultation! 

Connect with Me:

• Instagram: sarahtmwellness
• 1:1 Coaching: Schedule a free discovery call! 
• Join my newsletter!!!!!

Zebra- My favorite lip gloss & deodorant- code: sarahdavies 

Thesis- Nootropics to help with focus & stress- code: sarahtmwellness 

LiveHealthIllie - All low-toxic finds in one shop- code:sarahdavies 

Sun & Moo Tallow-Based Skincare - code: sarahdavies 

Prime Protein- 15% off Discount (my fave protein powder) 

Buoy Electrolytes (no sugar, 87+ trace minerals)- 20% off 

Find the Good Brand - code: sarahdavies10

Royo Bread- High Protein, High Fiber Bread & Bagels- Code: sarahda10

If you found this episode helpful, don’t forget to share it with a friend or a family member and leave us a review on your favorite podcast platform! Sending you love, health, and all good vibes! xoxo, Sarah

In this episode, I share about the benefits of exercise and where to start if you have taken a long break or just want to know how to keep it simple. I share the basics when it comes to starting to exercise and my approach to the steps to start, progress, and continue. 

Listen to this episode if you need the reminders and motivation to keep going! 

In the beginning, I share all about the brands I have been loving lately posted below. If you'd like to skip this, the exercise part starts at 10:27! 

Connect with Me:

• Instagram: sarahtmwellness
• 1:1 Coaching: Schedule a free discovery call! 
• Join my newsletter!!!!!

Zebra- My favorite lip gloss & deodorant- code: sarahdavies 

Thesis- Nootropics to help with focus & stress- code: sarahtmwellness 

LiveHealthIllie - All low-toxic finds in one shop- code:sarahdavies 

Sun & Moo Tallow-Based Skincare - code: sarahdavies 

Prime Protein- 15% off Discount (my fave protein powder) 

Buoy Electrolytes (no sugar, 87+ trace minerals)- 20% off 

Find the Good Brand - code: sarahdavies10

Royo Bread- High Protein, High Fiber Bread & Bagels- Code: sarahda10

If you found this episode helpful, don’t forget to share it with a friend or a family member and leave us a review on your favorite podcast platform! Sending you love, health, and all good vibes! xoxo, Sarah

Listen for just a real chat with me - discussing my ebook that I made in 2020 filled with personal development, practical tips to become healthier, and journal prompts. I kept this episode organic with sharing my thoughts on how to become a better version of yourself. 

Find my FREE wellness guide here. 

Connect with Me:

• Instagram: sarahtmwellness
• 1:1 Coaching: Schedule a free discovery call! 
• Join my newsletter!!!!!

Zebra- My favorite lip gloss & deodorant- code: sarahdavies 

Thesis- Nootropics to help with focus & stress- code: sarahtmwellness 

LiveHealthIllie - All low-toxic finds in one shop- code:sarahdavies 

Sun & Moo Tallow-Based Skincare - code: sarahdavies 

Prime Protein- 15% off Discount (my fave protein powder) 

Buoy Electrolytes (no sugar, 87+ trace minerals)- 20% off 

Find the Good Brand - code: sarahdavies10

Royo Bread- High Protein, High Fiber Bread & Bagels- Code: sarahda10

If you found this episode helpful, don’t forget to share it with a friend or a family member and leave us a review on your favorite podcast platform! Sending you love, health, and all good vibes! xoxo, Sarah

Listen to this episode where I share my supportive habits/strategies for your late luteal phase to help reduce PMS symptoms and overall support hormonal balance naturally. 

Tracking your symptoms cycle by cycle will help you refine your habits and become more understanding and curious of your body. There is a huge interplay of stress, sleep, movement, nutrition, toxin burden, and gut health to rebalance your body.

If you'd like more support or have any questions about this, reach out and I can help you with a individualized protocol. 

Ladies, remember - you are strong, resilient, and you are an athlete! Our bodies are incredible. 

Connect with Me:

• Instagram: sarahtmwellness
• 1:1 Coaching: Schedule a free discovery call! 
• Join my newsletter!!!!!

Zebra- My favorite lip gloss & deodorant- code: sarahdavies 

Thesis- Nootropics to help with focus & stress- code: sarahtmwellness 

LiveHealthIllie - All low-toxic finds in one shop- code:sarahdavies 

Sun & Moo Tallow-Based Skincare - code: sarahdavies 

Prime Protein- 15% off Discount (my fave protein powder) 

Buoy Electrolytes (no sugar, 87+ trace minerals)- 20% off 

Find the Good Brand - code: sarahdavies10

Royo Bread- High Protein, High Fiber Bread & Bagels- Code: sarahda10

If you found this episode helpful, don’t forget to share it with a friend or a family member and leave us a review on your favorite podcast platform! Sending you love, health, and all good vibes! xoxo, Sarah

In this quick episode, we dive into simple, natural ways to strengthen your immune system. From nutrient-packed foods to lifestyle habits that really work, learn how to stay strong, energized, and healthy—without overcomplicating it.

• Top immune-boosting foods
• The role of sleep, stress, and movement
• Simple daily habits to stay well year-round

Connect with Me:

• Instagram: sarahtmwellness
• 1:1 Coaching: Schedule a free discovery call! 
• Join my newsletter!!!!!

Zebra- My favorite lip gloss & deodorant- code: sarahdavies 

Thesis- Nootropics to help with focus & stress- code: sarahtmwellness 

LiveHealthIllie - All low-toxic finds in one shop- code:sarahdavies 

Sun & Moo Tallow-Based Skincare - code: sarahdavies 

Prime Protein- 15% off Discount (my fave protein powder) 

Buoy Electrolytes (no sugar, 87+ trace minerals)- 20% off 

Find the Good Brand - code: sarahdavies10

Royo Bread- High Protein, High Fiber Bread & Bagels- Code: sarahda10

If you found this episode helpful, don’t forget to share it with a friend or a family member and leave us a review on your favorite podcast platform! Sending you love, health, and all good vibes! xoxo, Sarah

In this episode, I’m joined by pelvic health physical therapist and one of my friends, Amelia May! Amelia May is the owner of Sonder Pelvic Therapy & Wellness and a Doctor of Physical Therapy, specializing in pelvic health for the last 5 years. Before launching Sonder, Amelia served as Dallas Clinic Director at Genesis PT & Wellness and later Co-Owner of the Colorado branch, where she helped build a practice known for its whole-body, one-on-one, personalized approach to pelvic floor care. 

Her work centers on more than just alleviating pain—she’s passionate about helping people feel fully supported, validated, and equipped to reclaim the activities they love. Amelia especially enjoys working with exercise enthusiasts, from CrossFit and running to Pilates and barre, helping them move with confidence through every stage of life! (which I love!) 

In this episode, she breaks down the myths and misconceptions around pelvic floor health. We dive into why Kegels aren’t always the answer, how your core and pelvic floor work together during training, the changes women experience in perimenopause, and what every mom should know about postpartum healing.

Whether you’re an athlete, a new mom, or navigating perimenopause, this conversation will help you better understand your body and take simple steps to feel stronger, supported, and symptom-free.

Connect with Sonder Pelvic Therapy & Wellness:

• Website: sonderpt.com
• Instagram: dr.amelia_dpt

Connect with Me:

• Instagram: sarahtmwellness
• 1:1 Coaching: Schedule a free discovery call! 
• Join my newsletter!!!!!

Zebra- My favorite lip gloss & deodorant- code: sarahdavies 

LiveHealthIllie - All low-toxic finds in one shop- code:sarahdavies 

Sun & Moo Tallow-Based Skincare - Discount code: sarahdavies 

Prime Protein- 15% off Discount (my fave protein powder) 

Buoy Electrolytes (no sugar, 87+ trace minerals)- 20% off 

Find the Good Brand - Code: sarahdavies10

Royo Bread- High Protein, High Fiber Bread & Bagels- Code: sarahda10

If you found this episode helpful, don’t forget to share it with a friend or a family member and leave us a review on your favorite podcast platform! Sending you love, health, and all good vibes! xoxo, Sarah

In this episode, we dive into the world of orofacial myofunctional therapy with the wonderful Emily Gardeski, OMT—what it is, who it can help, and why proper breathing matters for your whole-body health. You’ll learn the most common signs and symptoms to watch for (snoring, teeth grinding, TMJ, etc), simple ways to improve sleep and breathing at home, and how nasal breathing impacts not just daily life but also athletic performance. Whether for yourself or your kids, this conversation will help you understand the power of breath and its role in long-term wellness.

Connect with Emily: 

• Book Discovery Call/Assessment
• Book Appt with Emily (25% eval w/ code: Sarah)!
• Instagram: em_gardeski
• Website: www.integrativemyotexas.com

Resources on OMT:

• Sleep Hygiene
• Performance & Nasal Breathing
• Is My Child a Candidate
• Am I A Candidate 

Connect with Me:

• Instagram: sarahtmwellness
• 1:1 Coaching: Schedule a free discovery call! 
• Join my newsletter!!!!!

Zebra- My favorite lip gloss & deodorant- code: sarahdavies 

Sun & Moo Tallow-Based Skincare - Discount code: sarahdavies 

Prime Protein- 15% off Discount (my fave protein powder) 

Buoy Electrolytes (no sugar, 87+ trace minerals)- 20% off 

Find the Good Brand - Code: sarahdavies10

Royo Bread- High Protein, High Fiber Bread & Bagels- Code: sarahda10

If you found this episode helpful, don’t forget to share it with a friend or a family member and leave us a review on your favorite podcast platform! Sending you love, health, and all good vibes! xoxo, Sarah

If you’ve ever been told your fertility is on a strict countdown timer, that ovulation always happens on day 14, or that men’s fertility doesn’t decline with age—this conversation will make you rethink everything you thought you knew.

In this episode, I’m joined by Dr. Aumatma Simmons, a double board-certified Naturopathic Endocrinologist revolutionizing fertility care. After witnessing countless couples struggle with invasive treatments, she pioneered a functional approach that addresses root causes—without drugs or financial strain. She's helped hundreds of "medically hopeless" couples conceive naturally. Beyond her clinical practice, Dr. Aumatma has trained hundreds of physicians, authored a best-selling book, is host of an award-winning podcast, and created Madre Fertility—the world's first Smart Fertility Analysis. Featured across major networks as the leading Holistic Fertility Expert, she's expanding her "fertile systems" approach to help professionals create abundance without burnout.

Together, we dive deep into fertility myths, the truth about hormonal health, and what both women and men should know about supporting reproductive wellness—whether you’re trying to conceive now or simply want to protect your fertility for the future.

If you’ve been feeling confused, anxious, or overwhelmed by the conflicting information around fertility, this episode will leave you feeling informed, empowered, and ready to make the best decisions for your body.

Connect with Dr. Aumatma:

• Instagram: holisticfertilitydoctor
• Facebook: Facebook.com/DrAumatmaND  
• Youtube: https://www.youtube.com/c/HolisticFertilityExpert 
• TT: @holisticfertilitydoctor 
• Website: https://holisticfertilityinstitute.com/

Connect with Me:

• Instagram: sarahtmwellness
• Website: www.sarahtwellness.com
• 1:1 Coaching: Schedule a free discovery call! 
• Join my newsletter!!!!!

Sun & Moo Tallow-Based Skincare - Discount code: sarahdavies 

Prime Protein- 15% off Discount (my fave protein powder) 

Buoy Electrolytes (no sugar, 87+ trace minerals)- 20% off 

Find the Good Brand - Code: sarahdavies10

Royo Bread- High Protein, High Fiber Bread & Bagels- Code: sarahda10

If you found this episode helpful, don’t forget to share it with a friend or a family member and leave us a review on your favorite podcast platform! Sending you love, health, and all good vibes! xoxo, Sarah

Are you dragging yourself through the day, needing coffee by 3pm, and wondering why you’re so exhausted even though you’re trying to eat well and do all the right things on your health journey? 

Listen to my 9 real reasons of why you are feeling tired all the time & simple tips to change it! 

Connect with Me:

• Instagram: sarahtmwellness
• Website: www.sarahtwellness.com
• Helping women reduce bloating, inflammation & get lean with root cause healing: Schedule a free discovery call! 
• Join my newsletter!!!!!

Sun & Moo Tallow-Based Skincare - Discount code: sarahdavies 

Prime Protein- 15% off Discount (my fave protein powder) 

Buoy Electrolytes (no sugar, 87+ trace minerals)- 20% off 

Find the Good Brand - Code: sarahdavies10

Royo Bread- High Protein, High Fiber Bread & Bagels- Code: sarahda10

If you found this episode helpful, don’t forget to share it with a friend or a family member and leave us a review on your favorite podcast platform!

Sending you love, health, and all good vibes!

xoxo, Sarah

In this episode, I had the pleasure to chat with Dutch Thomson, Owner of Move Past Pain to Performance, Neuroplasticity Coach & Trainer. He holds 15 certifications in brain-based training. As owner of MP3 (Move Past Pain to Performance), Dutch helps people realize their potential at work and play. 

At MP3, Dutch also helps people suffering from various neurological issues including strokes, physical and emotional trauma, chronic pain, concussions, and ADD/ADHD. Dutch's passion for Neuroplasticity comes from his personal experience overcoming numerous obstacles and setbacks. 

Dutch is an endurance athlete, and has completed two Ironman races, as well as many other endurance events. He loves all things outdoors, and hiking the mountains of Colorado is one of his favorite things. He has climbed 48 Colorado's highest mountains/14ers. 

Connect with Dutch:

• Website: mp3-theratrain.com
• Check out his Youtube Page 

Connect with Me:

• Instagram: sarahtmwellness
• Website: www.sarahtwellness.com
• If you want to optimize your overall health with rebalancing your body & mind, let's connect! I offer 1:1 online fitness and health coaching through my coaching program where you can achieve that and much more: Schedule a free discovery call! 
• Join my newsletter!!!!!
• Sun & Moo Tallow-Based Skincare - Discount code: sarahdavies 
• Prime Protein- 15% off Discount (my fave protein powder) 
• Find the Good Brand - Discount code: sarahdavies10

If you found this episode helpful, don’t forget to share it with a friend or a family member and leave us a review on your favorite podcast platform!

Sending you love, health, and all good vibes!

xoxo, Sarah

I break down simple, sustainable practices like movement, sleep, blood sugar balance, and breathing that serve as a framework for managing stress long-term. Whether you're in a busy season or just feeling overwhelmed, this episode will give you the tools to support your nervous system and create more resilience from the inside out.

Connect with Me:

• Instagram: sarahtmwellness
• Website: www.sarahtwellness.com
• If you want to optimize your overall health with rebalancing your body & mind, let's connect! I offer 1:1 online fitness and health coaching through my coaching program where you can achieve that and much more: Schedule a free discovery call! 
• Join my newsletter!!!!!
• Sun & Moo Tallow-Based Skincare - Discount code: sarahdavies 
• Prime Protein- 15% off Discount (my fave protein powder) 
• Find the Good Brand - Discount code: sarahdavies10

If you found this episode helpful, don’t forget to share it with a friend or a family member and leave us a review on your favorite podcast platform!

Sending you love, health, and all good vibes!

xoxo, Sarah

We're diving into the Dirty Dozen and Clean Fifteen list for 2025—what’s changed, what it means, and how to make smart, budget-friendly choices when it comes to buying produce.

Don't forget to eat your veggies!

Get the Clean Fifteen & Dirty Dozen 2025 List here. 

Connect with Me:

• Instagram: sarahtmwellness
• Website: www.sarahtwellness.com
• Helping women reduce bloating, inflammation, and fatigue with root cause healing: Schedule a free discovery call! 
• Join my newsletter!!!!!
• Sun & Moo Tallow-Based Skincare - Discount code: sarahdavies 
• Prime Protein- 15% off Discount (my fave protein powder) 
• Find the Good Brand - Discount code: sarahdavies10

If you found this episode helpful, don’t forget to share it with a friend or a family member and leave us a review on your favorite podcast platform!

Sending you love, health, and all good vibes!

xoxo, Sarah

In this episode, we're diving into the real, science-backed strategies for reducing belly fat — and no, it's not about endless crunches or cutting out carbs. You'll learn why strength training, balancing blood sugar, managing stress, and supporting gut and hormone health are key to long-term results.

If you’ve been doing “all the right things” and still struggling with stubborn belly fat, it may be time to dig deeper. Through functional lab testing, we can uncover root causes like gut imbalances, hidden inflammation, or hormone dysregulation that may be holding you back.

Ready to get to the root cause and finally feel good in your body? Reach out to learn more about my 1:1 coaching and functional lab testing options.

Connect with Me:

• Instagram: sarahtmwellness
• Website: www.sarahtwellness.com
• If you want to optimize your overall health with rebalancing your body & mind, let's connect! I offer 1:1 online fitness and health coaching through my coaching program where you can achieve that and much more: Schedule a free discovery call! 
• Join my newsletter!!!!!
• Sun & Moo Tallow-Based Skincare - Discount code: sarahdavies 
• Prime Protein- 15% off Discount (my fave protein powder) 
• Namarie Activewear - Discount code: sarahtmwellness10 (non-toxic)
• Find the Good Brand - Discount code: sarahdavies10

If you found this episode helpful, don’t forget to share it with a friend or a family member and leave us a review on your favorite podcast platform!

Sending you love, health, and all good vibes!

xoxo, Sarah

In this episode, I’m sharing my top 5 tips for living an alcohol-free life—from setting strong intentions to building new habits that actually feel good. Whether you’re sober curious or fully committed, these tips will help you stay empowered, clear, and confident in your decision.

Connect with Me:

• Instagram: sarahtmwellness
• Website: www.sarahtwellness.com
• If you want to optimize your overall health with rebalancing your body & mind, let's connect! I offer 1:1 online fitness and health coaching through my coaching program where you can achieve that and much more: Schedule a free discovery call! 
• Join my newsletter!!!!!
• Sun & Moo Tallow-Based Skincare - Discount code: sarahdavies 
• Prime Protein- 15% off Discount (my fave protein powder) 
• Namarie Activewear - Discount code: sarahtmwellness10 (non-toxic)
• Find the Good Brand - Discount code: sarahdavies10

If you found this episode helpful, don’t forget to share it with a friend or a family member and leave us a review on your favorite podcast platform!

Sending you love, health, and all good vibes!

xoxo, Sarah

This solo episode is random thoughts and life updates that I have been going through the past few months. I hope you enjoy it! I share with you my experience with following a gut protocol for over 3 months to heal my gut and rebalance my gut bacteria. Did you know that 90% of serotonin (your happy hormone) is produced in the gut?

Since diving into gut health in my Integrative Health Practitioner course, I’ve learned that an imbalanced microbiome can impact:

❌ Digestion & bloating
❌ Mental clarity & mood
❌ Skin health & inflammation

The good news? We can restore balance naturally with the right functional tests & healing protocols.

Connect with me if you want to learn how to heal from the inside out!

Connect with Me:

• Instagram: sarahtmwellness
• Website: www.sarahtwellness.com
• If you want to optimize your overall health with rebalancing your body & mind, let's connect! I offer 1:1 online fitness and health coaching through my coaching program where you can achieve that and much more: Schedule a free discovery call! 
• Join my newsletter!!!!!
• Sun & Moo Tallow-Based Skincare - Discount code: sarahdavies 
• Prime Protein- 15% off Discount (my fave protein powder) 
• Namarie Activewear - Discount code: sarahtmwellness10 (non-toxic)
• Find the Good Brand - Discount code: sarahdavies10

If you found this episode helpful, don’t forget to share it with a friend and leave us a review on your favorite podcast platform!

Sending you love, health, and all good vibes!

xoxo, Sarah

We're diving into something that holds so many people back without them even realizing it—negative beliefs and limiting thoughts.

Have you ever told yourself:

• “I’m not good enough”?
• “I always mess things up”?
• “I’ll never change”?

If so—you’re not alone. But you don’t have to stay stuck in that cycle. This episode will help you identify those beliefs and start replacing them with new, empowering ones.

Connect with Me:

• Instagram: sarahtmwellness
• Website: www.sarahtwellness.com
• If you want to optimize your overall health with rebalancing your body & mind, let's connect! I offer 1:1 online fitness and health coaching through my coaching program where you can achieve that and much more: Schedule a free discovery call! 
• Join my newsletter!!!!!
• Sun & Moo Tallow-Based Skincare - Discount code: sarahdavies 
• Prime Protein- 15% off Discount (my fave protein powder) 
• Namarie Activewear - Discount code: sarahtmwellness10 (non-toxic)
• Find the Good Brand - Discount code: sarahdavies10

If you found this episode helpful, don’t forget to share it with a friend and leave us a review on your favorite podcast platform!

Sending you love, health, and all good vibes! 

xoxo, Sarah 

In this episode, I have a special guest, Kathleen, who is one of my personal training clients - a badass woman that has been active her entire life. 

We dive into real, honest conversations about what it’s like to navigate perimenopause and menopause, the hormonal changes that come with it, and how she’s stayed consistent with strength training and nutrition to support her energy, mindset, and long-term health.

You’ll hear about:

• Her personal journey through perimenopause and menopause
• Tangible things she’s done to optimize her hormones, energy, and recovery
• How she’s shifted her training and nutrition to match her body’s needs
• The mindset that keeps her consistent even when things get hard
• Her advice to women in their 40s, 50s, and beyond who want to feel strong, confident, and empowered

This episode is packed with wisdom, encouragement, and proof that aging doesn't mean slowing down — it means getting smarter, stronger, and more intentional.

Connect with Kathleen: 

• LINC Golf and Wellness
• Regen3 Therapeutics 

Resources:

• Dr. Mary Claire Haver - Menopause Empowerment 

Connect with Me:

• Instagram: sarahtmwellness
• Website: www.sarahtwellness.com
• If you want to optimize your overall health with rebalancing your body & mind, let's connect! I offer 1:1 online fitness and health coaching through my coaching program where you can achieve that and much more: Apply here for coaching! 
• Join my newsletter!!!!!
• Sun & Moo Tallow-Based Skincare - Discount code: sarahdavies 
• Prime Protein- 15% off Discount (my fave protein powder) 
• Namarie Activewear - Discount code: sarahtmwellness10 (non-toxic)
• Find the Good Brand - Discount code: sarahdavies10

If you found this episode helpful, don’t forget to share it with a friend and leave us a review on your favorite podcast platform!

Sending you love, health, and all good vibes! 

xoxo, Sarah 

We are diving into the importance of fiber in your diet! Fiber plays a crucial role in digestion, gut health, blood sugar balance, and even weight management. But many people aren’t getting enough. Whether you want to improve digestion, stay fuller longer, or support overall health, this episode will give you the tools you need.

Connect with Me:

• Instagram: sarahtmwellness
• Website: www.sarahtwellness.com
• If you want to optimize your overall health with rebalancing your body & mind, let's connect! I offer 1:1 online fitness and health coaching through my coaching program where you can achieve that and much more: Apply here for coaching! 
• Join my newsletter!!!!!
• Sun & Moo Tallow-Based Skincare - Discount code: sarahdavies 
• Prime Protein- 15% off Discount (my fave protein powder) 
• Namarie Activewear - Discount code: sarahtmwellness10 (non-toxic)
• Find the Good Brand - Discount code: sarahdavies10

If you found this episode helpful, don’t forget to share it with a friend and leave us a review on your favorite podcast platform!

Sending you love, health, and all good vibes! 

xoxo, Sarah 

Feeling overwhelmed but not sure if stress is taking a toll on you? In this episode, I break down the subtle (and not-so-subtle) signs of stress, guide you through a simple self-test to assess your stress levels, and share an easy-to-follow protocol to help you reset and feel more balanced. Whether you're constantly on the go or just need a quick check-in, this episode will help you take control of stress before it controls you. Tune in and walk away with actionable steps to feel calmer, stronger, and more in control of your well-being!

Connect with Me:

• Instagram: sarahtmwellness
• Website: www.sarahtwellness.com
• If you want to optimize your overall health with rebalancing your body & mind, let's connect! I offer 1:1 online fitness and health coaching through my coaching program where you can achieve that and much more: Apply here for coaching! 
• Join my newsletter!!!!!
• Sun & Moo Tallow-Based Skincare - Discount code: sarahdavies 
• Prime Protein- 15% off Discount (my fave protein powder) 
• Namarie Activewear - Discount code: sarahtmwellness10 (non-toxic)
• Find the Good Brand - Discount code: sarahdavies10

If you found this episode helpful, don’t forget to share it with a friend and leave us a review on your favorite podcast platform!

Sending you love, health, and all good vibes! 

xoxo, Sarah 

In this episode, I sit down with Jen Z, a personal trainer and mom of a toddler, to talk about strength training during and after pregnancy, finding time to work out as a busy mom, and balancing self-care while raising a family. Jen is a dedicated personal trainer specializing in building strong, resilient bodies and helping clients develop lifelong healthy habits. With a focus on strength training, mobility, and sustainable nutrition, she empowers individuals to feel confident and capable in their fitness journeys. Through training programs, personalized coaching, expert guidance, and a supportive approach, she ensures her clients build the skills and mindset needed to maintain an active and healthy lifestyle for years to come. 

We dive into the benefits of resistance training for moms, how to rebuild strength postpartum, and simple strategies to stay consistent with fitness—even when life feels chaotic. Whether you’re pregnant, newly postpartum, or deep into mom life, this episode is packed with practical tips and motivation to help you prioritize your health without guilt.

What You’ll Learn:
✔️ The benefits of strength training during pregnancy and postpartum
✔️ Time-saving workout strategies for busy moms
✔️ Tips for balancing it all - exercise, nutrition, self-care
✔️ Why taking care of yourself makes you a better mom

Connect with Jen Z: 

• Instagram: movewith.jen
• Website: movewithjen.fit

Connect with Me:

• Instagram: sarahtmwellness
• Website: www.sarahtwellness.com
• If you want to optimize your overall health with rebalancing your body & mind, let's connect! I offer 1:1 online fitness and health coaching through my coaching program where you can achieve that and much more: Apply here for coaching! 
• Join my newsletter!
• Sun & Moo Tallow-Based Skincare - Discount code: sarahdavies 
• Prime Protein- 15% off Discount (my fave protein powder) 
• Namarie Activewear - Discount code: sarahtmwellness10 (non-toxic)
• Find the Good Brand - Discount code: sarahdavies10

If you found this episode helpful, don’t forget to share it with a friend or a new mom you know and leave us a review on your favorite podcast platform!

Sending you love, health, and all good vibes! 

xoxo, Sarah 

Every day we are exposed to toxins from household cleaners, mold, carpets, baby bottles, pesticides, kitchen products, cosmetics, and the list goes on. Our body was never meant to be exposed to this many, which can lead to many health issues. Some signs of toxin overload could be migraines, skin problems, constant fatigue, insomnia, weight gain, and more. 

The good news is we can become educated and learn how to make some small simple swaps in your own home that can lead to less toxins. We also know many ways to remove these toxins, which will be an a future episode.

In this episode, I share my top simple swaps from kitchen to bath products to drinking water that can make a big difference in your overall health! As always, reach out to me with any questions and if you are interested in finding a certain product for your home. 

My 7-Day Detox 

Interested in doing it together? Message me on Instagram and I'll add you to my list for a community detox coming soon! 

Connect with Me:

• Instagram: sarahtmwellness
• Website: www.sarahtwellness.com
• Want to build lasting healthy habits that become automatic? Want to build a healthy relationship with food? I offer 1:1 online fitness, nutrition, and health coaching through my coaching program where you can achieve that and much more: Apply here for coaching! 
• Join my newsletter!
• Sun & Moo Tallow-Based Skincare - Discount code: sarahdavies 
• Prime Protein- 15% off Discount (my fave protein powder) 
• Namarie Activewear - Discount code: sarahtmwellness10 (non-toxic)
• Find the Good Brand - Discount code: sarahdavies10

If you found this episode helpful, don’t forget to share it with a friend and leave us a review on your favorite podcast platform!

Sending you love, health, and all good vibes! 

xoxo, Sarah 

Did you know that stress can physically manifest in your body, leading to tension in your neck, shoulders, and lower back? In this episode, I sit down with Dr. Champagne to explore how stress impacts spinal health, how chiropractic care can help release built-up stress, and the many myths of chiropractors. We discuss the nervous system's role in muscle tension, posture imbalances caused by stress, and the benefits of spinal adjustments for overall well-being. Plus, Solomon Champagne shares simple strategies to improve posture, reduce tension, and support a healthier, more balanced body.

Tune in to learn:
✅ How stress affects your spine and nervous system
✅ What actually happens when your back "cracks" during an adjustment
✅ The connection between spinal alignment and emotional well-being
✅ Simple daily habits to protect your spine and reduce stress

Connect with Dr. Solomon Champagne:

• Instagram: champagnechiro
• Website: champagnechiro.com

Connect with Me:

• Instagram: sarahtmwellness
• Website: www.sarahtwellness.com
• Want to build lasting healthy habits that become automatic? Want to build a healthy relationship with food? I offer 1:1 online fitness, nutrition, and health coaching through my coaching program where you can achieve that and much more: Apply here for coaching! 
• Join my newsletter!
• Prime Protein- 15% off Discount (my fave protein powder) 
• Namarie Activewear - Discount code: sarahtmwellness10 (non-toxic)
• Find the Good Brand - Discount code: sarahdavies10

If you found this episode helpful, don’t forget to share it with a friend and leave us a review on your favorite podcast platform!

Sending you love, health, and all good vibes! 

xoxo, Sarah 

In order to heal, you must remove the thorn. Becoming aware of all the stressors in your life and prioritizing more rest in your day will allow you to recreate more balance for your nervous system. Incorporate more PNS activities into your daily life to help repair your body and brain. 

Thank you for supporting the show! I appreciate you more than you know. 

Connect with Me:

• Instagram: sarahtmwellness
• Website: www.sarahtwellness.com
• Want to build lasting healthy habits that become automatic? Want to build a healthy relationship with food? I offer 1:1 online fitness, nutrition, and health coaching through my coaching program where you can achieve that and much more: Apply here for coaching! 
• Join my newsletter!
• Prime Protein- 15% off Discount (my fave protein powder) 
• Namarie Activewear - Discount code: sarahtmwellness10 (non-toxic)
• Find the Good Brand - Discount code: sarahdavies10

If you found this episode helpful, don’t forget to share it with a friend and leave us a review on your favorite podcast platform!

Sending you love, health, and all good vibes! 

xoxo, Sarah 

It's time to figure out your unique body type and what it means for your health and well-being. You may be a combination of these 2 or 3. Identifying your body type is the first step towards understanding your health tendencies and how best to take care of yourself in a broad overview. 

Resources to check out:

• The Overview of the 3 Ayurveda Body Types
• Online Dosha Quiz
• Discover Your Body Type Dr. Cabral Podcast Episode

Thank you for supporting the show! I appreciate you more than you know. 

Connect with Me:

• Instagram: sarahtmwellness
• Website: www.sarahtwellness.com
• Want to build lasting healthy habits that become automatic? Want to build a healthy relationship with food? I offer 1:1 online fitness, nutrition, and health coaching through my coaching program where you can achieve that and much more: Apply here for coaching! 
• Join my newsletter!
• Prime Protein- 15% off Discount (my fave protein powder) 
• Namarie Activewear - Discount code: sarahtmwellness10 (non-toxic)
• Find the Good Brand - Discount code: sarahdavies10

If you found this episode helpful, don’t forget to share it with a friend and leave us a review on your favorite podcast platform!

Sending you love, health, and all good vibes! 

xoxo, Sarah 

Are you holding back from stepping into the gym because of self-doubt or intimidation? I was in your shoes once before too and honestly, sometimes still am when I go to a new gym facility. I share my experience when I first started and the tips I would recommend to you if you are a beginner or looking to build more confidence in the gym. 

Take the first step toward feeling strong and confident by honestly just showing up. One day at a time and soon enough, you'll be making a friend, and feeling like that place is your home.

Thank you for supporting the show! I appreciate you more than you know. 

Connect with Me:

• Instagram: sarahtmwellness
• Website: www.sarahtwellness.com
• Want to build lasting healthy habits that become automatic? Want to build a healthy relationship with food? I offer 1:1 online fitness, nutrition, and health coaching through my coaching program where you can achieve that and much more: Apply here for coaching! 
• Join my newsletter!
• Prime Protein- 15% off Discount (my fave protein powder) 
• Namarie Activewear - Discount code: sarahtmwellness10 (non-toxic)
• Find the Good Brand - Discount code: sarahdavies10

If you found this episode helpful, don’t forget to share it with a friend and leave us a review on your favorite podcast platform!

Sending you love, health, and all good vibes! 

xoxo, Sarah 

Tiny persistent steps over time will breed powerful results. I share 3 big ideas for making good habits stick! You can set all the goals, but systems and small changes are best for making progress.

I share more on my Daily7 Healthy Habit Challenge that starts on January 6th! I would love to have you join me. We are focusing on one new habit a day for seven days & the goal is to have you move forward with those habits on your journey. Go into 2025 with a head start on your foundational habits for overall health!

Sign up here to do it with me!
Daily7 Healthy Habit Challenge

Happy New Year! Thank you for being here. Thank you for supporting my small business, SarahTWellness and my podcast. My mission is to continue to help driven, hardworking women build confidence, strength, and master holistic healthy habits that they can have for life. You truly make it possible for me to do what I love to do. 

Thank you for supporting the show! I appreciate you more than you know. 

Connect with Me:

• Instagram: sarahtmwellness
• Website: www.sarahtwellness.com
• Want to build lasting healthy habits that become automatic? Want to build a healthy relationship with food? I offer 1:1 online fitness, nutrition, and health coaching through my coaching program where you can achieve that and much more: Apply here for coaching! 
• Join my newsletter!
• Prime Protein- 15% off Discount (my fave protein powder) 
• Namarie Activewear - Discount code: sarahtmwellness10 (non-toxic)
• Find the Good Brand - Discount code: sarahdavies10

If you found this episode helpful, don’t forget to share it with a friend and leave us a review on your favorite podcast platform!

Sending you love, health, and all good vibes! 

xoxo, Sarah 

Let's ditch the all or nothing mentality when setting your New Years Resolutions. In this episode, I share the questions to ask yourself and reflect on before setting new fitness goals. Set small goals that will bring you closer to your long-term goals and keep it sustainable for life. I think of any goal you're setting as a process and journey that means the most, because you are changing your habits, routines, and who you are in a way.

I also share where I would recommend you start on your fitness journey if you are restarting, a beginner, or just trying to improve your overall health.

Connect with Me:

• Instagram: sarahtmwellness
• Website: www.sarahtwellness.com
• Want to build lasting healthy habits that become automatic? Want to build a healthy relationship with food? I offer 1:1 online fitness, nutrition, and health coaching through my coaching program where you can achieve that and much more: Apply here for coaching! 
• Join my newsletter!

If you found this episode helpful, don’t forget to share it with a friend and leave us a review on your favorite podcast platform!

Sending you love, health, and all good vibes! 

xoxo, Sarah 

Exercise can help improve your mood and decrease stress. Learn more in this episode about the link between exercise and mental health! One of the biggest reasons I train in the gym is for my mental health. The feeling of confidence, calm, resiliency, and trust I build is unmatched to any other outlet for combatting stress and anxiety.

At the end, I share what my clients have to say about how exercise has supported their emotional well-being!

Spark: The Revolutionary New Science of Exercise and the Brain Book
Listen to my reel on getting out of your head.

Connect with Me:

• Instagram: sarahtmwellness
• Website: www.sarahtwellness.com
• Want to build lasting healthy habits that become automatic? Want to build a healthy relationship with food? I offer 1:1 online fitness, nutrition, and health coaching through my coaching program where you can achieve that and much more: Apply here for coaching! 
• Join my newsletter!

If you found this episode helpful, don’t forget to share it with a friend and leave us a review on your favorite podcast platform!

Sending you love, health, and all good vibes! 

xoxo, Sarah 

Are you struggling to fit workouts into your busy schedule? In this episode, Sarah breaks down why full-body training is the ultimate solution for maximizing your fitness when you're short on time. Learn the benefits of full-body workouts, key principles for efficiency, and a sample 30-minute routine you can do at home or in the gym. Whether you’re looking to build strength, boost energy, or stay consistent, this episode will help you make the most of every minute.

Connect with Me:

• Instagram: sarahtmwellness
• Website: www.sarahtwellness.com
• Want to build lasting healthy habits that become automatic? Want to build a healthy relationship with food? I offer 1:1 online fitness, nutrition, and health coaching through my coaching program where you can achieve that and much more: Apply here for coaching! 
• Join my newsletter!

Send me a message on Instagram if you have any questions and are doing more full body training, let me know how it is going for you. Also, if you found this episode helpful, don’t forget to share it with a friend and leave us a review on your favorite podcast platform!

Sending you love, health, and all good vibes! 

xoxo, Sarah 

Do you ever get an afternoon slump? Feel exhausted by the time 3 pm rolls around? We have all been there at some point. The goal is to get to a place of sustained energy all day long! 

There are small, manageable changes you can do to support your focus, energy, and performance throughout the day. 

Key Factors Include;

• Nutrition 
• Movement 
• Sleep
• Hydration
• Breathing
• Supplements

Connect with Me:

• Instagram: sarahtmwellness
• Website: www.sarahtwellness.com
• Want guidance and accountability on your fitness and wellness journey? I offer 1:1 online fitness, nutrition, and health coaching through my coaching program: Apply here for coaching! 
• Join my newsletter!

Send me a message on Instagram if you have any questions or would like extra guidance towards improving your energy. Also, if you found this episode helpful, don’t forget to share it with a friend and leave us a review on your favorite podcast platform!

Sending you love, health, and all good vibes! 

xoxo, Sarah 

Knee pain—a common issue affecting people of all fitness levels and ages. We’ll explore the primary causes of knee pain, from overuse and injuries to muscle imbalances and poor movement patterns. Join us as we discuss preventative strategies, including exercises to help support knee health and reduce pain. Whether you’re an athlete, a weekend warrior, or just looking to stay active without discomfort, this episode has valuable insights and practical tips to keep your knees strong and pain-free.

It is important to have balanced strength in supporting knee health & incorporating strength and stability exercises.

Download my free resource today and start your journey to healthier, stronger and healthy knees!

Healthy Knees Guide - my favorite, simple exercises.

Connect with Me:

• Instagram: sarahtmwellness
• Website: www.sarahtwellness.com
• Want guidance and accountability on your fitness and wellness journey? I offer 1:1 online fitness, nutrition, and health coaching through my coaching program: Apply here for coaching! 
• Join my newsletter!

Send me a message on Instagram if you have any questions or would like extra guidance towards staying pain-free. Also, if you found this episode helpful, don’t forget to share it with a friend and leave us a review on your favorite podcast platform!

Sending you love, health, and all good vibes! 

xoxo, Sarah 

In this episode, we dive into the world of non-toxic living and explore how switching to healthier products and foods can positively impact your well-being. From cleaning supplies to skincare, and the food we eat, we’ll discuss the products I've been enjoying for non-toxic alternatives that support a cleaner, more sustainable lifestyle. Whether you're just getting started or looking to refine your choices, this episode is packed with insights to help you detox your daily routine and make healthier, more informed decisions for a vibrant, balanced life.

Products Mentioned:

• Boonboo Floss 
• Thrive Causemetics Mascara
• Reusable Paper Towels
• Branch Basics 
• Zuma Nutrition 
• Zebra Deodorant/Toothpaste 
• RiseWell Toothpaste 
• Acure Shampoo/Conditioner 

What Microplastics are doing to the Brain, Body & Reproductive Systems Podcast Episode 

Connect with Me:

• Instagram: sarahtmwellness
• Website: www.sarahtwellness.com
• Want guidance and accountability on your fitness and wellness journey? I offer 1:1 online fitness, nutrition, and health coaching through my coaching program: Apply here for coaching! 
• Join my newsletter!

What non-toxic products have you been loving? Share your favorites & send me a message on Instagram. We'd love to hear your journey towards healthier living! Also, if you found this episode helpful, don’t forget to share it with a friend and leave us a review on your favorite podcast platform!

Sending you love, health, and all good vibes! 

xoxo, Sarah 

In this episode, we dive deep into the world of intermittent fasting and 24-36 hour fasting—two powerful tools for optimizing health and well-being. Whether you're curious about fasting for weight management, boosting energy, or improving overall metabolic health, this episode has you covered.

Key Takeaways:

• Fasting can be a powerful tool for improving health, but it’s essential to listen to your body and ease into it.
• Extended fasting (24-36 hours) offers additional benefits like deeper fat burning and cellular repair.
• Break your fast with nutrient-dense foods to support digestion and recovery.

Disclaimer: This episode (along with my other episodes) is for informational purposes only. Please consult with your doctor before starting any fasting routine, especially if you have underlying health concerns.

Resources Mentioned:

• The Complete Guide to Fasting by Jason Fung 
• The Fasting Method 
• Therapeutic Fasting for Type 2 Diabetes Study

Connect with Me:

• Instagram: sarahtmwellness
• Website: www.sarahtwellness.com
• Want guidance and accountability on your fitness and wellness journey? I offer 1:1 online fitness, nutrition, and health coaching through my coaching program: Apply here for coaching! 

Have you tried intermittent fasting? Share your experience & send me a message on Instagram. We'd love to hear your journey! Also, if you found this episode helpful, don’t forget to share it with a friend and leave us a review on your favorite podcast platform!

Sending you love, health, and all good vibes! 

xoxo, Sarah 

In this episode, we dive into the fascinating world of cranial sacral therapy with a specialist in the field. Michelle Jarest is a licensed massage therapist for 28 years and owns her own business in Denver. In the early stages of her career, Michelle realized that traditional approaches to massage gave clients temporary relief, but seldom completely resolved the issue at hand. What she realized was that massage school had taught her how to identify a tight muscle, but never taught her to ask why the muscle was tight.

Applied kinesiology provided the answer that she was looking for and gave the assessment skills to identify exactly why the muscles were responding in a certain way and how to correct the imbalances to create lasting change. Michelle's passion for learning has led her to study functional medicine, medical acupuncture, craniosacral therapy, functional movement assessment, methylation and epigenetics. Her mission is to provide cutting edge treatments that will eliminate your pain and restore function. She believes that we all can enjoy staying active, free from pain and dysfunction, no matter our age or current physical state of health.

In this episode, you will learn about CST and how this gentle, non-invasive technique taps into the body’s natural rhythms to relieve tension, support emotional release, and improve overall well-being. Whether you’re dealing with chronic pain, stress, or just curious about holistic healing, this conversation uncovers the profound impact CST can have on both body and mind. Tune in to discover how cranial sacral therapy might be the key to unlocking deep healing.

Connect with Michelle: 

• Michelle Jarest Massage Website 
• Book with Michelle 

Find a Therapist near your area.

Connect with Me:

• Instagram: sarahtmwellness
• Website: www.sarahtwellness.com
• Want guidance and accountability on your fitness and wellness journey? I offer 1:1 online fitness, nutrition, and health coaching through my coaching program: Apply here for coaching! 
• Join my newsletter!

Subscribe & Review:
If you enjoyed this episode, don’t forget to subscribe and leave a review on your favorite podcast platform. Your feedback helps the podcast grow and allows me to continue providing valuable content!

Sending you love, health, and all good vibes! 

xoxo, Sarah 

In this episode, we dive deep into one of the most overlooked yet crucial aspects of fitness: recovery. Many of us focus on training harder and pushing limits, but the real gains come when we allow our bodies to properly recover.

Join me as we break down why recovery is essential for optimizing performance, preventing injuries, and avoiding burnout—both physically and mentally. Whether you're just starting out or a seasoned athlete, this episode will provide actionable tips to help you incorporate recovery into your routine and maximize your fitness potential.

Key Takeaways:

• Why Recovery is Important
• Types of Recovery 
• The Role of the CNS 
• Signs of Overtraining
• Practical Tips for Improving Recovery 

Resources Mentioned:

• Dr. Huberman Podcast Episode: How to Use Cold & Heat Exposure to Improve Health

Connect with Me:

• Instagram: sarahtmwellness
• Website: www.sarahtwellness.com
• Want guidance and accountability on your fitness and wellness journey? I offer 1:1 online fitness, nutrition, and health coaching through my coaching program: Apply here for coaching! 
• Join my newsletter!

Subscribe & Review:
If you enjoyed this episode, don’t forget to subscribe and leave a review on your favorite podcast platform. Your feedback helps the podcast grow and allows me to continue providing valuable content!

Sending you love, health, and all good vibes! 

xoxo, Sarah 

This is last part of this 3-part series, if you missed part one and two, be sure to check it out! In this 3-part series, I am discussing how to stay on track and continue to make progress on your health and fitness journey during life transitions such as changing jobs, moving states, grieving a loss of a loved one, or becoming a parent.

Navigating life transitions while staying committed to your fitness journey can be challenging, especially when it comes to maintaining proper nutrition. In this episode, I share the importance of being flexible and prioritizing protein along with 4 other strategies to stay on track with your nutritional goals. It is all about going back to the basics and doing the best you can!

Want guidance and accountability on your fitness and wellness journey? I offer 1:1 online fitness, nutrition, and health coaching through my coaching program: Apply here for coaching!

If you want more from me, be sure to shoot me a DM...
Follow Me on Instagram

Join my newsletter!

Sending you love, health, and all good vibes! 

xoxo, Sarah 

This is a 3-part series, if you missed part one, be sure to check it out to learn more about staying consistent with exercise. In this 3-part series, I am discussing how to stay on track and continue to make progress on your health and fitness journey during life transitions such as changing jobs, moving states, grieving a loss of a loved one, or becoming a parent.

Staying positive journey during life transitions can be challenging, but with the right approach, you can maintain your self-care and continue progressing toward your goals. In this episode, I give my top 6 strategies for prioritizing yourself and taking care of your mental and emotional wellbeing. Stay tuned for the next episode in this series where I will go into how to stay on track with your nutrition while working through a life transition. 

Want guidance and accountability on your fitness and wellness journey? I offer 1:1 online fitness, nutrition, and health coaching through my coaching program: Apply here for coaching!

If you want more from me, be sure to shoot me a DM...
Follow Me on Instagram

Join my newsletter!

Sending you love, health, and all good vibes! 

xoxo, Sarah 

In the next 3 episodes, I will be discussing how to stay on track and continue to make progress on your health and fitness journey during life transitions such as changing jobs, moving states, grieving a loss of a loved one, or becoming a parent.

Staying committed to your fitness journey during life transitions can be challenging, but with the right approach, you can maintain your exercise routine and continue progressing toward your goals. In this episode, I give my top 7 strategies for staying consistent with your exercise routine.

Stay tuned for the next episode in this series where I will go into how to prioritize self-care while working through a life transition.

Resources: 

• 10-minute mobility routine 
• 10-minute mobility flow routine 

Want guidance and accountability on your fitness and wellness journey? I offer 1:1 online fitness, nutrition, and health coaching through my coaching program: Apply here for coaching!

If you want more from me, be sure to shoot me a DM...
Instagram: @sarahtmwellness

Join my newsletter!

Sending you love, health, and all good vibes! 

xoxo, Sarah 

One cannot think well, love well, sleep well, if one has not dined well. In this episode, I share my top 5 strategies for meal planning to make it effective, simple, adaptable, and enjoyable. 

The strategies are meant to be more of a framework to be used each week or biweekly so you can stay consistent and make it apart of your lifestyle. The goal is to save time and energy with keeping it simple so it allows for more time and energy for you to do more of the things you love and feel less stressed later.

Resources mentioned:

• Recipe Runner Blog
• Fit Foodie Finds Blog
• Plan to Eat 
• My Top 5 Strategies & 3 Delicious Recipes Handout

Thank you so much for checking out this episode of The Growth Over Fear Podcast. If you enjoyed this episode, please be sure to share it with a friend or family member. Also, tag me on instagram if you gave it a listen. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show! I appreciate you SO much!

Sending you love, health, and all good vibes!

xoxo, Sarah

If you want more from me, be sure to check out...
Instagram: @sarahtmwellness
Start your fitness and health journey with me: Apply here for coaching! 
Join my newsletter!

In this episode, we delve deep into the powerhouse of your body—the core. Join us as we explore what the core truly is, why it's essential to train, and how a strong core can transform your overall fitness and daily life. We'll break down its critical role in maintaining balance, stability, and strength.

Discover the most effective exercises to engage and strengthen your core. Whether you're looking to improve your posture, enhance your athletic performance, or prevent injuries, this episode is packed with valuable insights on our foundation.

Tune in and learn how to build a solid foundation that will support your fitness goals and elevate your physical capabilities.

Thank you so much for checking out this episode of The Growth Over Fear Podcast. If you enjoyed this episode, please be sure to share it with a friend or family member. Also, tag me on instagram if you gave it a listen. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show! I appreciate you SO much!

Sending you love, health, and all good vibes!

xoxo, Sarah

If you want more from me, be sure to check out...
Instagram: @sarahtmwellness
Start your fitness and health journey with me: Apply here for coaching! 
Join my newsletter!

In this episode, I discuss strategies to seamlessly weave fitness into the fabric of your family life and romantic partnerships. Whether you're looking to bond over shared activities, inspire each other to stay active, or create lasting healthy habits together, this episode is packed with practical tips.

Join us as we discuss ideas such as:

• Set Common Goals
• Choose Enjoyable Activities 
• Couple Workouts
• Balancing Schedules
• Healthy Competition 
• Mix in Small Activities 

Tune in to learn steps to help you and your loved ones embrace fitness as a vital part of your relationships. Let’s get moving and growing stronger together!

Thank you so much for checking out this episode of The Growth Over Fear Podcast. If you enjoyed this episode, please be sure to share it with a friend or family member. Also, tag me on instagram if you gave it a listen. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show! I appreciate you SO much!

Sending you love, health, and all good vibes!

xoxo, Sarah

If you want more from me, be sure to check out...
Instagram: @sarahtmwellness
Start your fitness and health journey with me: Apply here for coaching! 
Join my newsletter!

Vitamin G! G is for Grounding. 

We all need to connect ourselves back to the Earth. The grass, dirt, and sand beneath us has natural healing energy. Grounding, also known as earthing, can improve sleep, lower inflammation, ease stress, improve blood flow, and boost physical healing. It is incredible. Most people want better health for the least amount of work and I believe it gives you so many benefits for little work. Take your shoes off & get grounded. 

In this episode, I share with you what grounding is, techniques, grounding technology, my experience, and how to get started.

Learn more from these resources mentioned:

• Earthing: The most important health discovery ever! By: Clinton Ober, Stephen T. Sinatra, and Martin Zucker 
• 'Can Going Barefoot Improve Your Sleep?' Article 
• Earthing Indoor Products (I have the Earthing Elite Essentials Kit) 
• Grounding - The Universal Anti-Inflammatory Remedy Research 

Thank you so much for checking out this episode of The Growth Over Fear Podcast. If you enjoyed this episode, please be sure to share it with a friend or family member. Also, tag me on instagram if you gave it a listen. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show! I appreciate you SO much!

Sending you love, health, and all good vibes!

xoxo, Sarah

If you want more from me, be sure to check out...
Instagram: @sarahtmwellness
Start your fitness and health journey with me: Apply here for coaching! 
Join my newsletter!

Spring is here and summer is fast approaching! It is a great time of year to get outside and work on your endurance with running. In this episode, I had the pleasure to chat with Dimity who has been a runner for over 25 years and gave her tips and guidance for getting started with running especially if you are a beginner. 

 Dimity is  the co-founder of Another Mother Runner, a virtual community dedicated to helping all women move forward, and is currently the Chief Training Director of the Train Like a Mother Club, which has comprehensive training programs for everything from 5K: Run/Walk to Ironman triathlon. She is the co-author of three books: Run Like a Mother, Train Like a Mother, and Tales from Another Mother Runner, and lives in Denver with her husband, two college-age kids, and two dogs. 

We discussed the misconceptions of running, injury prevention, breathing while running, mental preparation, and how to start. This is the episode for you if you are wanting to start running more consistently or getting back into it! 

Connect with Dimity:

• Another Mother Runner Podcast
• Another Mother Runner Instagram
• Dimity's Instagram 
• Another Mother Runner Facebook
• Another Mother Runner YouTube 

Free Resource:
Get started with a 5K Run/Walk Program by Another Mother Runner.
Access it here! 

Thank you so much for checking out this episode of The Growth Over Fear Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show! I appreciate you SO much!

Sending you love, health, and all good vibes!

xoxo, Sarah

If you want more from me, be sure to check out...
Instagram: @sarahtmwellness
Start your fitness and health journey with me: Apply here for coaching! 
Join my newsletter!

Taking care of your gut and hormones starts with the basics. Listen to this episode with guest, Cami Kent with Wild Beautiful Transformations. She is an Integrative and Functional Nutrition and Life Coach specializing in Hormone, Immune and Gut Health.  We discuss the signs to watch out for when experiencing an imbalance with your gut and hormones. Then, we go into tools and practices for creating a better balance in your body such as specific foods, supplements, and stress management.

If you want to commit to making your life and health better, this episode is for you. It is possible and worth it when you can look in the mirror and feel really good. 

Connect with Cami:
Cami's Facebook Page- Wild Beautiful Transformations
Website- Wild Beautiful Transformations

Cami's In-Person Spring Guided Nutritional Detox Workshop
Eerie, CO
April 20th, 10:00-12:00pm -Reserve your spot here! 

Thank you so much for checking out this episode of The Growth Over Fear Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show! I appreciate you SO much!

Sending you love, health, and all good vibes!

xoxo, Sarah

If you want more from me, be sure to check out...
Instagram: @sarahtmwellness
Start your fitness and health journey with me: Apply here for coaching! 
Join my newsletter!

We all have been there - vacation/work trip/weekend getaway is all planned, but you feel some anxiety around the trip due to how it will impact your fitness and health goals. I get it, I have been there. Some may feel like they will overindulge and let it all go and some may feel like they can't enjoy the vacation because they have to stay "perfect" on their nutrition and training.

Balance is key when going on vacation. It won't be perfect and that's okay. You can still focus on the basics and the healthy habits you have been focusing on. In this episode, I go over how to still stay on track while on vacation with my 4 top habits. It may not look like your usual routine, but you can still keep momentum with setting realistic and simple mini habits for your trip. I find that when you set your intention for the trip ahead of time that will help you focus on still making progress and feeling accomplished after the trip. It is all about going in with a plan in place that fits for you while still enjoying every moment of the experience no matter where it is :)

Thank you so much for checking out this episode of The Growth Over Fear Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show! I appreciate you SO much!

Sending you love, health, and all good vibes!

xoxo, Sarah

If you want more from me, be sure to check out...
Instagram: @sarahtmwellness
Start your fitness and health journey with me: Apply here for coaching! 
Join my newsletter!

This supplement is the most well-researched and safest supplement to provide notable benefits in strength and power output during resistance exercise. It also has been shown to reduce mental fatigue and improve brain health.

Don't sleep on this if you are someone that trains in the gym consistently and is looking to improve strength gains, athletic performance, and brain health. I have been taking it consistently for a few years now and have felt it is well worth it.

Learn more from these resources:

• Creatine Basic Info
• Creatine Supplementation in Women's Health Study 

Thank you so much for checking out this episode of The Growth Over Fear Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show! I appreciate you SO much!

Sending you love, health, and all good vibes!

xoxo, Sarah

If you want more from me, be sure to check out...
Instagram: @sarahtmwellness
Start your fitness and health journey with me: Apply here for coaching! 
Join my newsletter!

Have you ever wanted to change something about yourself but you weren’t sure how? Have you ever struggled to meet long term goals because of the time it will take? Have you tried everything on your weight loss journey and aren't seeing results? Listen is Kim's inspiring weight loss and fitness journey!

Kim Galbreath lost half her bodyweight in 15 months with no pills, surgery, support group, personal trainer, or fast fix. She's the real deal! In this episode, Kim shares her story to sustainable weight loss and how she now has been able to maintain and complete 5Ks, 10Ks, Half Marathons, the Tough Mudder, and Spartan Races. From not living an active lifestyle to becoming a personal trainer and dedicated to a healthy lifestyle, she put in the work to get to where she is now.

We chat about the real struggles and setbacks she experienced during her transformation, the importance of a support system, and building your own self-esteem back up.

Connect with Kim:
Kim's Instagram- @yogapantsdiary
Kim's Facebook Page- Yoga Pants Diary
Learn more about Kim's story- YogaPantsDiary.com

Thank you so much for checking out this episode of The Growth Over Fear Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show! I appreciate you SO much!

Sending you love, health, and all good vibes!

xoxo, Sarah

If you want more from me, be sure to check out...
Instagram: @sarahtmwellness
Start your fitness and health journey with me: Apply here for coaching! 
Join my newsletter!

Happy New Year! Officially the start of 2024 and it is time to be better in all aspects of our life this year.

At the end of each year for the past few years, I have sat down and took time to reflect on what all has happened that year, lessons learned, and what I would like to welcome more of in the new year. Choose a word or two that is an intention for 2024. Write down what that means for you and take actions to reflect that.

In this episode, I share my top lessons learned in 2023 and going into 2024 with more intuition and drive. I wish the same for you - to better health, happiness, and success!


Thank you so much for checking out this episode of The Growth Over Fear Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show! I appreciate you SO much!

Sending you love, health, and all good vibes!

xoxo, Sarah

If you want more from me, be sure to check out...
Instagram: @sarahtmwellness
Start your fitness and health journey with me: Apply here for coaching! 
Join my newsletter!

In this episode, I share with you the beginning of a new journey for me as I increase my calories to put on more muscle, share more about the experience I find a lot of women struggle with when it comes to dieting, and more on calories!

This is for you if you want to understand the basics of nutrition and tracking calories + why most women undereat.

My dm's are always open to discuss this further if you need help or guidance or want to share your own experience.

"What gets measured, gets managed."

"Our food is fuel and energy. You deserve to eat."

Check out some of my favorite nutrition books to learn more on whole foods and the 'right' diet:
Deep Nutrition by Catherine Shanahan
How to Heal your Metabolism by Kate Deering
Food What the Heck Should I Eat? by Mark Hyman
 &
Podcast:
What to Eat for Health and Longevity with Dr. Mark Hyman

Thank you so much for checking out this episode of The Growth Over Fear Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show! I appreciate you SO much!

Sending you love, health, and all good vibes!

xoxo, Sarah

If you want more from me, be sure to check out...
Instagram: @sarahtmwellness
Start your fitness and health journey with me: Apply here for coaching! 
Join my newsletter!

Your self improvement journey never ends. You are always on the path of getting better and that's the joy of it all! I encourage you to stay curious about your actions and thoughts especially in those times you experience jealousy, comparison, or negativity. 

From having low self esteem and feeling lost in my life, I took control of my life and changed my perspective and beliefs. It started with reading and learning more about how I can shift my mindset. I became so passionate about this journey and improving myself because that's when I truly noticed a difference in my confidence and who I was. 

In this episode, I share with you the top things that make an impact on building that confidence and becoming a better version of YOU. 

Resources mentioned: 

• Nutrition and Mental Health 
• Gratitude Practice

Take a step in the right direction with improving who you are with one key habit - waking up early, going to the gym, reading, slowing down, etc. Do it for 90-100 days and see if you notice a difference in your life. 

My Instagram: @sarahtmwellness
1:1 ONLINE FITNESS & HEALTH COACHING: Apply here for coaching!
Join my newsletter!

Sending you love, health, and all good vibes! 

xoxo, Sarah 

Your daily actions will determine whether you are in alignment with the life you desire and the life you have now. It can be challenging to take action to start living and heading in the direction you want your life to go. In this episode, I share with you some reflection questions to ask yourself and think about to make this process easier. It is a tough journey, but you need to get crystal clear on your purpose, goals, and deepest desires. This helps create momentum and positive energy towards fulfilling that.

It all starts with you taking care of yourself. Make a choice to take one small action daily on repeat for days, months, and years. This will get you towards where you want to go.

I am cheering you on! You got this.

Message me on Instagram what you are currently working on. I would be happy to keep you accountable!

My Instagram: @sarahtmwellness
1:1 ONLINE FITNESS & HEALTH COACHING: Apply here for coaching!

Sending you love, health, and all good vibes! 

xoxo, Sarah 

Candice is a Mastery of Transformation certified coach and nervous system regulation expert. She helps leaders uncover limiting subconscious patterns and blind spots so they can have results show up in every area of their life with ease.

In this episode, Candice shares with us the practical strategies to let go of our limiting beliefs and how to take control of our lives starting with our language and mindset. One technique in particular we discuss is gaining responsibility of your actions and thoughts and choosing to be open towards learning more about yourself.

I hope you find tons of value in this episode and take some notes of how you can reprogram what may be holding you back from your full potential :)

"Language is the vehicle of transformation."

Connect with Candice:

• Instagram, Youtube, Facebook: @thecandicejohnson
• The Candice Johnson Website 

FREE Gift from Candice:
Heart Activating NS Repair Meditation
- This modality is part of The Spiritual Chiropractic Method. A series of modalities that connect you deeper to your body, your nervous system, and energetic expansion. Dive into this if you want to deepen your intuition, receive messages clearer, and experience a grounded feeling in your body and energy.

1:1 ONLINE FITNESS & HEALTH COACHING: Apply here for coaching!
My Instagram: @sarahtmwellness

Sending you love, health, and all good vibes! 

xoxo, Sarah 

Adriane Cook, owner of Empowered Womb, is a Menstrual Cycle Coach, Natural Fertility Doula, & Women’s Fitness Specialist, is back for part 2 where we discuss about nutrition and women's menstrual cycle. She teaches women how to work WITH their bodies & cycles to reclaim their vitality and achieve their goals without the burnout.

It's important to note that individual nutritional needs can vary, and it's always a good idea to consult with a healthcare provider or a registered dietitian to determine specific dietary requirements, especially if there are underlying health conditions or concerns.

This episode is for any women wanting to truly understand what foods will help and improve their menstrual cycle and overall health. It is key to work on the foundation first - sleep, stress management, whole foods, hydration, etc - then dial in your nutrition with these helpful foods and nutrients.

Connect with Adriane:
Instagram: @empowered_womb
Complimentary Coaching Consult: https://calendly.com/empoweredwomb/15min?month=2023-10

Resources mentioned:
Beef Liver Supplement: https://amzn.to/3QhkyEH
Favorite Fall Recipe: https://cooktoria.com/chicken-rice-casserole/#recipe

Want guidance and accountability on your fitness and wellness journey? I offer 1:1 online fitness, nutrition, and health coaching through my coaching program: Apply here for coaching!

If you want more from me, be sure to shoot me a DM...
Instagram: @sarahtmwellness

Sending you love, health, and all good vibes! If you enjoyed this episode, be sure to leave the podcast a review/rating and share with a friend! I appreciate your support! 

xoxo, Sarah 

Dr. Andrew Fix is a Performance-based physical therapist with Physio Room and fellow podcast host. He practices with Physio Room in Denver Colorado which is actually located right inside Lions Den (the gym I train my in person clients out of). I have referred a handful of my clients to him for sciatica, shoulder injury, and more. 

In this episode, Dr. Fix shares his story with becoming a physical therapist, how one can stay proactive with their health, prevention of injuries, and healthy habits that play a big role in all aspects of wellness. 

This is a valuable episode for anyone that wants to learn how to maintain an active lifestyle as you age, with insights from both a physical therapist and a fitness professional.

Key Takeaways:

"We need to move our bodies. We're designed to move, and the more and more technologically advanced our world becomes, the more and more sedentary it seems like our jobs and our lives become."

"Loading can be a great tool to help things feel better, because when we get muscles engaging and get muscles contracting, we draw that blood flow to the area."

"The same stuff that we would do to try to improve somebody's performance. Make sure they're sleeping appropriately, make sure they're managing their stress. Make sure they have a well dialed in training program and make sure that they're eating adequately right. Their nutrition and plan is dialed in. Those are the same things you're gonna do to try to prevent an injury, right?"

"Life begins at the end of your comfort zone."

"Don't trade what you want most for what you want right now."

Connect with Dr. Fix:

• The Code: A Guide to Health & Human Performance Podcast 
• Andrew's Instagram
• Physio Room Instagram | Rehab, Performance, and Recovery 

Want guidance and accountability on your fitness and wellness journey? I offer 1:1 online fitness, nutrition, and health coaching through my coaching program: Apply here for coaching!

If you want more from me, be sure to shoot me a DM...
Instagram: @sarahtmwellness

Sending you love, health, and all good vibes! 

xoxo, Sarah 

• Ideology Podcast
• Tim's Instagram
• TreeHive Health Center Instagram | Parker CO 

When we think of loss the first thing that comes to our mind is the loss due to death. However, loss can be a lot of things. It can be fear of loss of respect, a fear of loss of your ambition, or fear of losing a person.

It is not easy to overcome this fear, however, it isn’t impossible as well. We can start by recognizing the root cause of the fear, question it, and bring awareness to it.

"Each of us must confront our own fears, must come face to face with them. How we handle our fears will determine where we go with the rest of our lives. To experience adventure or to be limited by the fear of it."
-Judy Blume

Want guidance and accountability on your fitness and wellness journey? I offer 1:1 online fitness, nutrition, and health coaching through my coaching program: Apply here for coaching!

If you want more from me, be sure to shoot me a DM...
Instagram: @sarahtmwellness

Sending you love, health, and all good vibes! 

xoxo, Sarah 

As the saying goes, change is the only constant in life. Yes, you have your daily routines and that leaves you feeling comfortable, but there are minor changes that happen day to day.

Many fear change because it puts them out of their comfort zone and many often will experience resistance to new habits or new routines. We have to learn that our reality can shift just like that - one action, one night, one day.

In this episode, I share some strategies to overcome the fear of change or the unknown. I share how it is more about becoming adaptable to the unknown and as things come up. This will take time, especially if you are someone that loves to plan :) Expose yourself to more new situations and this will allow you to trust that it is okay to be uncomfortable.

Want guidance and accountability on your fitness and wellness journey? I offer 1:1 online fitness, nutrition, and health coaching through my coaching program: Apply here for coaching!

If you want more from me, be sure to shoot me a DM...
Instagram: @sarahtmwellness

Sending you love, health, and all good vibes! 

xoxo, Sarah 

It’s natural to wonder how you measure up in a competitive environment. A bit of self-doubt can even be a healthy way to adapt, but also keep you in the same position in your success or career. Lean into this fear and listen to your internal voice. You won't know unless you try.

Listen to episode #25 to hear more about my experience with dealing with this fear :)

In this episode, I share with you the fear of imposter syndrome and how that could be what is holding you back to achieving success. I give you some strategies to overcome this fear and lean into all your past accomplishments! You can and will be great.

Want guidance and accountability on your fitness and wellness journey? I offer 1:1 online fitness, nutrition, and health coaching through my coaching program: Apply here for coaching!

If you want more from me, be sure to shoot me a DM...
Instagram: @sarahtmwellness

Sending you love, health, and all good vibes! 

xoxo, Sarah 

We all have our own fears that are keeping us from achieving our deepest desires. But with some mindset shifts and daily practices, you can transform how you view your fears and use it to your advantage.

Whether you’re wanting to become the best version of yourself, go into entrepreneurship, or accomplish a big goal, you’re most likely interested in facing whatever is holding you back with more confidence.

Perfectionism could be what is holding you back from your dreams. I understand you want your work and journey to be flawless, but realistically it won't be. If you believe you aren't good enough to go after it, you are lying to yourself. Ask yourself, what is good enough? How can I give my best effort and be proud of that? Expertise comes with experience. So why do we believe we are not good enough to even try? Take action, practice, and celebrate yourself for starting.

In this episode, I share with you the fear of imperfection and how that could be what is holding you back. I give you some strategies to overcome this fear and lean into your growth! You can and could be great.

Want guidance and accountability on your fitness and wellness journey? I offer 1:1 online fitness, nutrition, and health coaching through my coaching program: Apply here for coaching!

If you want more from me, be sure to shoot me a DM...
Instagram: @sarahtmwellness

Sending you love, health, and all good vibes! 

xoxo, Sarah 

We all have our own fears that are keeping us from achieving our deepest desires. But with some mindset shifts and daily practices, you can transform how you view your fears and use it to your advantage.

Whether you’re wanting to become the best version of yourself, go into entrepreneurship, or accomplish a big goal, you’re most likely interested in facing whatever is holding you back with more confidence.

In the next 5 episodes, I will be going into the top 5 fears that are holding you back. In this episode, I discuss with you the fear of failure and how to work through this. In my own journey, I have almost let that fear get in the way, but instead I leaped forward and reframed how I looked at those fears. I hope this episode helps you lean into growth and overcome your fears!

Stay tuned for the next episode where I will go into the fear of imperfection.

Want guidance and accountability on your fitness and wellness journey? I offer 1:1 online fitness, nutrition, and health coaching through my coaching program: Apply here for coaching!

If you want more from me, be sure to shoot me a DM...
Instagram: @sarahtmwellness

Sending you love, health, and all good vibes! 

xoxo, Sarah 

Walking is the most underrated form of exercise. It COUNTS people! It's simple and convenient. In this episode, I share with you the magic of walking and how it truly has so many more benefits than you might realize.

If you want to improve your health, reduce health conditions, lower stress, increase energy, and help digestion, take the walk. Even better if it is done in nature!

Did you know that spending 20 minutes in nature and taking a walk can help lower stress hormones? Give yourself the best prescription to heal and nourish.

BONUS if you take a walk listening to this episode :)

Want guidance and accountability on your fitness and wellness journey? I offer 1:1 online fitness, nutrition, and health coaching through my coaching program: Apply here for coaching!

If you want more from me, be sure to shoot me a DM...
Instagram: @sarahtmwellness

Sending you love, health, and all good vibes! 

xoxo, Sarah 

I am so excited to share this episode with you all!! I have my client, Sarah, on the podcast share her fitness and health journey in great detail and the the things she overcame to get to where she is at now.  Sarah was one of my very first clients when I started my coaching business and we have worked together starting in 2019 and then restarted back up in the beginning of 2022 to now.

In this episode, Sarah shares her journey of where she first started, how she knew it was time to ask for help and guidance from a coach, reframing her mindset around investing in a coach, results achieved both mentally and physically, new beliefs she has formed about herself, and the action steps she took to take care of herself and how we did that together as a team.

Throughout our time together, if there was one thing Sarah continued to do to get the results she has now is showing up and staying consistent daily. It is the daily actions she took that has helped her maintain sustainable healthy habits (movement, meal prep, walks, water, sleep routine, mindset work, etc). Way to go, Sarah!

There is so much power in consistency for a long period of time...

Want guidance and accountability on your fitness and wellness journey? I offer 1:1 online fitness, nutrition, and health coaching through my coaching program: Apply here for coaching!

Resources mentioned in this episode: 

• Mental Health Resource in the Music Industry: Backline.Care
• Mental Health Resource to Members of the Service Industry: ServingThoseServing

My client Sarah sells cast iron pans: Etsy Store
My client Sarah's Instagram: @roamingdumpsterfire 

If you want more from me, be sure to shoot me a DM...
Instagram: @sarahtmwellness

I'd love to hear from you and what you found valuable in this episode :) 

Sending you love, health, and all good vibes! 

xoxo, Sarah 

Laureen Alexa is an author and speaker with a background in acting, modeling, and fitness. She has a passion for helping women live their best lives physically, mentally, and spiritually. In this episode, I chat with her about her personal story with grief and suffering and how she worked through it.

Developing resilience during times of suffering can be a challenging but valuable process. Resilience is the ability to bounce back from adversity with strength and perseverance. We share many tools and best practices for developing this skill. Enjoy!
 

• Check out her book, "Festival in the Desert" on Amazon
• Follow her on Instagram

If you want more from me, be sure to shoot me a DM...
Instagram: @sarahtmwellness

I'd love to hear from you and what you found valuable in this episode :)

I offer 1:1 online fitness, nutrition, and health coaching through my coaching program: Apply here for coaching!

Sending you love, health, and all good vibes! 

xoxo, Sarah 

When I first started my fitness journey, I was going to the gym consistently, but doing workouts I found online through Youtube videos or social media. I was seeing some results, but really didn't see true results that allowed me to reach my goals until I implemented a workout routine that worked well for me.

Building a successful workout regimen can be challenging with the overwhelm of information out there, but with following some simple guidelines I discuss in this episode you will have a great place to start to reach your fitness goals.

I go over simple guidelines that you can use for yourself and kept it more broad because it truly depends on the individual and what their routine will look like. There are many factors that play a role such as what he/she enjoys, goals, equipment available, schedule, knowledge and resources, and SO much more.

I hope you find value in this episode! If you did, please be sure to share with a friend or family member! 

 If you want more from me, be sure to shoot me a DM...
Instagram: @sarahtmwellness

I'd love to hear from you and what you found valuable in this episode :)

I offer 1:1 online fitness and health coaching through my coaching program: Apply here for coaching! Sending you love, health, and all good vibes! 

xoxo, Sarah 

Jordan New is a acupuncturist in Denver, CO and owns his own clinic called New Vibes Health and Acupuncture. In this episode, we chat more about what acupuncture is, Jordan's personal story, the misconceptions of acupuncture, services offered at his clinic, and many many tools to be your own best healer on your health journey.

Check out more from New Vibes Health & Acupuncture: 

• Schedule a service & learn more 
• New Vibes Instagram

If you want more from me, be sure to shoot me a DM...
Instagram: @sarahtmwellness

I'd love to hear from you and what you found valuable in this episode :) 

I offer 1:1 online fitness and health coaching through my coaching program: Apply here for coaching! Sending you love, health, and all good vibes! 

xoxo, Sarah 

Do you ever feel like you are the one getting in your own way? Do you feel like you are having a battle with yourself of what you deeply desire vs. staying stuck with where you are? If you can't seem to shake improving yourself and your fitness and health journey, listen to this episode on tips to master your life and become your most confident self that keeps your promises to yourself.

In this episode, I share with you the tips that allow you to move past your self-sabotage. This looks like self-reflection, identifying your why for change, organize your feelings and learning to let go of those feelings. 

Take action and learn to make a commitment and stick with it. You are capable of amazing, hard things. Stop thinking, start doing. 

I am rooting for you! 

Read this book to reflect & let go of self-sabotage:

• The Mountain is You: Transforming Self-Sabotage Into Self-Mastery Book

Connect with me:
Instagram: @sarahtmwellness

I'd love to hear from you and what practice you already embody or will start today :)

I offer 1:1 online fitness and health coaching through my coaching program: Apply here for coaching! Sending you love, health, and all good vibes! 

xoxo, Sarah 

In this episode, I share with you my 5 best practices for living a healthy, long life. My future self is going to thank me SO SO much for implementing these into my life. 

When we know better, we are able to choose to do better. I hope you find value in this episode!

Resources to check out & learn more:

• Dr. Gabrielle Lyon - Protein Intake
• Dr. Cate Shanahan - Eliminate Seed Oils
• Dr. Huberman Lab - Cold Exposure 
• Yuka App - Analyzes Labels of your Products 

Connect with me:
Instagram: @sarahtmwellness

I'd love to hear from you and what practice you already embody or will start today :)

I offer 1:1 online fitness and health coaching through my coaching program: Apply here for coaching! Sending you love, health, and all good vibes! 

xoxo, Sarah 

A lack of self-confidence comes in many shapes and forms, and learning how to build confidence is an ongoing journey for most of us – we are all a work in progress! Same with finding your purpose, it is ever changing, but deep down you can find it with discovering what is calling you! Lindsey Wilkins,  a friend of mine and a Brand Strategist, joins me in this episode to chat about ways we have built our confidence, imposter syndrome, and what led her to her purpose and how you can find your purpose in life. 

This episode is a very real conversation between us both about how building confidence isn't an end destination. I hope you find value in this episode! Part 2 will be coming soon on this same topic!

Check out more from Lindsey on Instagram and on her Podcast:

• Lindsey Brooke Media 
• The Lindsey Wikins Show 

If you want more from me, be sure to shoot me a DM...
Instagram: @sarahtmwellness

I'd love to hear from you and what helped you build your confidence :) 

I offer 1:1 online fitness and health coaching through my coaching program: Apply here for coaching! Sending you love, health, and all good vibes! 

xoxo, Sarah 

Ladies, this is such a great episode for you! Adriane, a certified natural fertility doula and pre/postnatal fitness specialist, who has her own business called Empowered Womb, joins me for a wonderful conversation on cycle syncing and exercise. She uses cycle charting as a tool to teach her clients how to ask quality questions about their fertility so they can get the answers they seek. She works with women throughout fertility, pregnancy, birth, and postpartum or any women in any cycle.

In this episode, we chat about our cycle, the different phases of the cycle, cycle charting, and how to exercise in each phase of your cycle. I would take some notes for this one!

1:30- Interview Starts

When in doubt,  don't stress about cycle syncing exercise if you are overwhelmed by it. The understanding of it all is so important for you to work with your body and listen to the signals rather than ignoring them and pushing through! 

If you’ve done the proper training, prioritized nutrition and sleep, and prepared your body for success, your body will perform appropriately, even on day 1 of your cycle. Listen to your body.

Stay to the end to hear what Adriane had to overcome to lean into her growth! Incredible message! 

Here is the cycle charting app mentioned: 

• Kindara App 

Check out more from Adriane and Sign Up for her Master Class happening on Feb 15 and 16:

• Empowered Womb Instagram 

If you want more from me, be sure to shoot me a DM...
Instagram: @sarahtmwellness
I offer 1:1 online fitness and health coaching through my coaching program: Apply here for coaching! Sending you love, health, and all good vibes! 

xoxo, Sarah 

We may hate to admit it, but we all have some bad habit. It can be challenging and frustrating to try and break those habits whether it is stress eating, too much screen time, negative self-talk, smoking, drinking, eating fast food, too much TV, the list goes on.

In order to break the bad habits, we need to learn to what we are craving and what may be the deep motive behind it. A very effective way to break a bad habit can be to replace it with a healthy and rewarding habit, change your environment, believe you can change,  utilize a habit tracker, and/or find an accountability partner or coach (like me;)).

In this episode, I chat with you behind the meaning behind why you may be still doing the bad habits and the 4 laws to break a habit. I definitely recommend checking out the book, "Atomic Habits," by James Clear to dive deeper into habit formation.

My fave tips for replacing it with healthy hard habits:
1. Create a motivation ritual - music, fun and enjoyable cues
2. Implement a 2 minute rule - break it down to small habits
3. Start using a habit tracker or contract - find a partner or coach!

Read more here on how to break a bad habit...

If you want more from me, be sure to check out and shoot me a DM...
Instagram: @sarahtmwellness

If you would like to build healthy sustainable habits and have accountability, let's work together! I offer 1:1 online fitness and health coaching through my coaching program: Apply here for coaching!

^ LIMITED SPOTS AVAILABLE. 

Sending you love, health, and all good vibes! 

xoxo, Sarah 

Listen to a real chat with me...

I don't know about you, but there are times where I feel like I need to be doing everything and anything and it can be tough to manage it all, while keeping a balance. We believe we need to do all the things, grind, hustle, but still have fun. It can be overwhelming to think you need to have it all figured out. Trust me, I definitely don't and neither should you.

In this episode, I chat with you about how our priorities shift throughout our life when we're young to adulthood, how we need to learn to take it day by day, and appreciate all the small wins you are making in your life no matter what it is!

You are doing way more than you think you are and crushing it! Look at how far you have come. The younger version of yourself wouldn't believe what you are doing now. Keep going, my friends!

ALSO, I have a created a FREE guide to help you reach more clarity on your 2023 Goals, and use throughout the year.
- It includes 3 Goal Setting sheets to put them into action! LETS GO!

Click here to get your free Goals Guide now :)

If you want more from me, be sure to check out and shoot me a DM...
Instagram: @sarahtmwellness

If you would like more guidance on your health and fitness journey, let's work together! I offer 1:1 fitness and health coaching both ONLINE and In Person (Denver, CO): Apply here for coaching!

Sending you love, health, and all good vibes! 

xoxo, Sarah 

A good and healthy relationship with food is knowing how and why you are choosing the foods you eat. Have you ever felt worried about what food will be served at an event or party you are going to? Have you ever felt restricted by what you can and can not eat to reach your goals?

In this episode, I share with you my 4 tips on how to build a healthy relationship with food. In my own experiences, I have dealt with under eating, obsessed with tracking my macros and calories, weighing each food I was eating, and felt unnecessary cravings. I have learned now what it looks like to have a balanced approach to the food you are eating. It looks like viewing food as fuel and energy for your body, learning to enjoy all foods, prioritizing whole foods,  and practicing mindful eating. When you bring awareness to your eating habits and form over time this healthy relationship with your food, you'll feel less stress and worry associated with eating and have more food freedom.

 It definitely takes time but hopefully applying these tips can help you start to feel less stressed when you eat.

Want to practice mindful eating and not sure how to start? Shoot me a message on Instagram and I would be happy to send over my Mindful Eating Guide with different techniques to try.

ALSO, I have a created a FREE guide to help you reach more clarity on your 2023 Goals, and use throughout the year.
- It includes 3 Goal Setting sheets to put them into action! LETS GO!

Click here to get your free Goals Guide now :)

If you want more from me, be sure to check out and shoot me a DM...
Instagram: @sarahtmwellness

If you would like more guidance on your health and fitness journey, let's work together! I offer 1:1 fitness and health coaching both ONLINE and In Person (Denver, CO): Apply here for coaching!

Sending you love, health, and all good vibes! 

xoxo, Sarah 

Our feet are our foundation. It is important to understand the functions of our feet and it is often overlooked. Our feet act as sensor and send signals to our body and improve performance, supports balance, and stability. Foot health allows us to see a glimpse into your hip function and stability.

We are stuck in shoes that are affecting our foot health and make it difficult for feet to be the sensor for our environment. It can take years of dysfunction without ever feeling pain!! Start taking care of your feet now and your children's feet.

In this episode, I chat with you about why our feet matter and are important to our stability. I discuss why dysfunction happens and what you can do to better your foot health. I share with you fascinating information about how a child's foot develops, the importance of minimalist shoes, and more.

Techniques you'll learn more about in this episode:
- Single leg balance with eyes closed for 30 seconds (goal is to not use other foot or open your eyes, you can always start with eyes open and practice) 
- Squats barefoot 10 reps, hold the last rep and see how it feels (think of screwing your feet into the ground and really driving through the floor as you stand) 
- Spread your toes (widen your toes out as much as you can) 
- Grab your feet and move toes up and down 
- Lift big toe while your standing, then try and lift other toes keeping your big toe down 

Check out these minimalist footwear brands that I love: 

• Vivobarefoot 
• Flux Footwear 
• Xero Shoes 

ALSO, I have a created a FREE guide to help you reach more clarity on your 2023 Goals, and use throughout the year.
- It includes 3 Goal Setting sheets to put them into action! LETS GO!

Click here to get your free Goals Guide now :)

If you want more from me, be sure to check out and shoot me a DM...
Instagram: @sarahtmwellness

If you would like more guidance on your health and fitness journey, let's work together! I offer 1:1 fitness and health coaching both ONLINE and In Person (Denver, CO): Apply here for coaching!

Sending you love, health, and all good vibes! 

xoxo, Sarah 

As 2022 comes to an end very soon, it is time to dig deep and identify your SWOT as we enter the new year! What is SWOT you ask? A SWOT analysis is an opportunity for you to reflect on this past year. SWOT stands for strengths, weaknesses, opportunities, and potential threats/barriers.

Looking at this past year, I encourage you to take time to reflect on these categories. Take out a piece of paper and make 4 squares - S, W, O, and T. Otherwise, feel free to put this in your notes on your phone or on a blank word document, whatever works best for you.

In this episode, I share with you the questions you can ask yourself in each of these categories  and once you are done refer to these to set an intention for the new year. Self-awareness is the foundation to developing your emotional intelligence and the key to unlocking the door to creating the success you want. SWOT Analysis is a great method for doing just that.

After going over the SWOT analysis, I dive deep into the importance of building small habits to facilitate the behavior change process to reach your goals for the new year. Start so simple and small so that you can build your confidence towards reaching the BIG goal.

ALSO, I have a created a FREE guide to help you reach more clarity on your 2023 Goals, and use throughout the year.
- It includes 3 Goal Setting sheets to put them into action! LETS GO!

Click here to get your free Goals Guide now :)

If you want more from me, be sure to check out and shoot me a DM...
Instagram: @sarahtmwellness

If you would like more guidance on your health and fitness journey, let's work together! I offer 1:1 fitness and health coaching both ONLINE and In Person (Denver, CO): Apply here for coaching!

Sending you love, health, and all good vibes! 

xoxo, Sarah 

"You need to stretch." Have you ever heard someone tell you that after finding out you can't touch your toes or reach for the sky? It may not be the static stretching that you need to be doing, but maybe some soft tissue work and mobility training.

Mobility training is all about performing movements to develop motor control and improve range of motion. It encompasses looking at short/tight muscles, soft tissue joint restriction, joint ROM dysfunction, and motor control problems.

If you have tight muscles, it is best to combine a bunch of techniques together such as movement based practices, improve any joint restrictions, and look at soft tissue stiffness. What is soft tissue?

Soft tissue = any tissue in your body that is soft. This includes muscles, fascia, ligaments, tendons, bursa sacs and joint capsules.

Soft tissue work is the overarching term for any modality that is intended to treat and/or improve the quality of soft tissues. These modalities can include self-myofascial release (foam roller, lacrosse ball, massage gun), Active Release Technique (ART), Graston (scraping), Cupping, Deep Compression, E-Stim, Dry Needling, all forms of Massage Therapy and so much more. 

To make a change, it can include soft tissue work to reduce the stiffness in your muscles and release trigger points which in return can improve your muscle contraction and range of motion. 

In this episode, I share with you more about soft tissue work and how it is best to put your body in new positions to make a change along with incorporating some self-massage techniques. 

If you would like to implement soft tissue work and would like more information on techniques, feel free to reach out to me: sarahmartinfitness@gmail.com. I would be happy to help you develop a personalized mobility routine for you!! 

Resource mentioned: 

• Becoming a Supple Leopard 

Tools to check out: 

• Hypervolt Massage
• Myofascial Therapy Balls 
• Foam Roller 

If you want more from me, be sure to check out and shoot me a DM...
Instagram: @sarahtmwellness

If you would like more guidance on your health and fitness journey, let's work together! I offer 1:1 fitness and health coaching both ONLINE and In Person (Denver, CO): Apply here for coaching!

Sending you love, health, and all good vibes! 

xoxo, Sarah 

If sleep was a drug, it would be banned. Haha, at least I believe so. It is the most beneficial thing you can prioritize to impact your overall health. Plus, who doesn't love to sleep? I understand there are multiple factors that affect an individual's sleep routine, but I hope your find this episode valuable.

Good quality sleep of 8 hours per night plays a huge role in recovery, immune function, brain health, cardiovascular health, and so much more. If you are wanting to optimize your health, weight, and mental health, it is critical that you are prioritizing your sleep.

In this episode, I give you my 5 tips for having a successful sleep routine. I also share with you the detrimental effects of sleep deprivation in regards to your weight, immune function, and cardiovascular health.

My 5 tips mentioned are:

1. Outdoor exposure 
2. Consistent sleep schedule 
3. Sleep hygiene: nasal breathing, limit screen time/ blue lights, cutoff caffeine and alcohol, and dim lights 
4. Sleep environment: cool temperatures, hot bath, dark room, and firm mattress 
5. Sleep down regulation

Here are the resources mentioned in this episode: 

• Why We Sleep Book By Mathew Walker 
• Why Sleep is Vital Article 

I hope you learned some tips to apply to your routine so that you can feel more well rested and more energized for your day!

Now, sleep well tonight friends!

If you want more from me, be sure to check out and shoot me a DM...
Instagram: @sarahtmwellness

If you would like more guidance on your health and fitness journey, let's work together! I offer 1:1 fitness and health coaching both ONLINE and In Person (Denver, CO): Apply here for coaching!

Sending you love, health, and all good vibes! 

xoxo, Sarah