The Growth Over Fear Podcast

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: sarahtmwellnessWebsite: www.sarahtwellness.comIf 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: sarahdavies10If 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: sarahtmwellnessWebsite: www.sarahtwellness.comIf 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: sarahdavies10If 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

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 & inflammationThe 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: sarahtmwellnessWebsite: www.sarahtwellness.comIf 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: sarahdavies10If 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

In this episode, I'm joined by Jenn Kirkpatrick, a licensed counselor and yoga instructor, to talk about something so many women quietly struggle with — low self-esteem and how to work through a unhealthy food and exercise relationship. We explore how these patterns develop, how they're connected to our sense of worth, and what healing actually looks like.Whether you've ever felt guilt around eating, pressure to always “do more,” or like your value depends on your body — this conversation is here to help you shift from control to compassion.✨ You'll learn:Subtle signs of disordered eating and overexercisingHow self-esteem plays a powerful role in recoverySimple tools to reconnect with your body and feel more at peaceWhen we make the choice to come to therapy, it is a choice to start to work with our own experiences, past and present, so that we can move forward and create a compassionate home within ourselves where we can heal, grow, and live a life aligned with our highest values. Jennifer's therapeutic style includes patience, respect, client-driven care, and interventions that are tailored to the needs of the Client and presentation of the moment. She holds many specialized yoga trainings include the following: Yoga Nidra (Levels I and II), Yin Yoga, Anusara/Alignment Based Practices, Power/Vinyasa Practices, Restorative Practices, and Prenatal Yoga. Jennifer is a Clinical Mental Health Counselor Credentialed at the LAC (Licensed Addiction Counselor) and LPCC level (Licensed Professional Counselor Candidate) levels. She also has Clinical experience working in Addiction and Recovery outpatient treatment in individual and group settings. She has experience working with individuals experiencing mental health struggles such as anxiety, depression, trauma work, and building/re-building life skills. She owns her own Private Practice located in Parker, CO. Connect with Jennifer Kirkpatrick:Dochas Mindful Counseling Instagram: dochas.mindful.counselingONE Yoga Denver - Friday 5pm Gentle Yoga/Yoga Nidra and Sunday at noon Hatha Yoga - Both Classes are Livestream only! Santosha Studios, Parker - Thursday Evenings 5:30PM Glow (Heated Power Yoga), 7pm Renew (Yin/Restorative)Connect with Me:Instagram: sarahtmwellnessWebsite: www.sarahtwellness.comIf 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: sarahdavies10If 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

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: sarahtmwellnessWebsite: www.sarahtwellness.comIf 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: sarahdavies10If 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 

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 menopauseTangible things she's done to optimize her hormones, energy, and recoveryHow she's shifted her training and nutrition to match her body's needsThe mindset that keeps her consistent even when things get hardHer advice to women in their 40s, 50s, and beyond who want to feel strong, confident, and empoweredThis 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 WellnessRegen3 Therapeutics Resources:Dr. Mary Claire Haver - Menopause Empowerment Connect with Me:Instagram: sarahtmwellnessWebsite: www.sarahtwellness.comIf 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: sarahdavies10If 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 

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: sarahtmwellnessWebsite: www.sarahtwellness.comIf 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: sarahdavies10If 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 

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: sarahtmwellnessWebsite: www.sarahtwellness.comIf 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: sarahdavies10If 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 

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 momConnect with Jen Z: Instagram: movewith.jenWebsite: movewithjen.fitConnect with Me:Instagram: sarahtmwellnessWebsite: www.sarahtwellness.comIf 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: sarahdavies10If 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: sarahtmwellnessWebsite: www.sarahtwellness.comWant 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: sarahdavies10If 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 stressConnect with Dr. Solomon Champagne:Instagram: champagnechiroWebsite: champagnechiro.comConnect with Me:Instagram: sarahtmwellnessWebsite: www.sarahtwellness.comWant 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: sarahdavies10If 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: sarahtmwellnessWebsite: www.sarahtwellness.comWant 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: sarahdavies10If 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 TypesOnline Dosha QuizDiscover Your Body Type Dr. Cabral Podcast EpisodeThank you for supporting the show! I appreciate you more than you know. Connect with Me:Instagram: sarahtmwellnessWebsite: www.sarahtwellness.comWant 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: sarahdavies10If 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: sarahtmwellnessWebsite: www.sarahtwellness.comWant 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: sarahdavies10If 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: sarahtmwellnessWebsite: www.sarahtwellness.comWant 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: sarahdavies10If 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: sarahtmwellnessWebsite: www.sarahtwellness.comWant 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 BookListen to my reel on getting out of your head.Connect with Me:Instagram: sarahtmwellnessWebsite: www.sarahtwellness.comWant 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: sarahtmwellnessWebsite: www.sarahtwellness.comWant 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! 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 SleepHydrationBreathingSupplementsConnect with Me:Instagram: sarahtmwellnessWebsite: www.sarahtwellness.comWant 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! 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: sarahtmwellnessWebsite: www.sarahtwellness.comWant 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! 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 MascaraReusable Paper TowelsBranch 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: sarahtmwellnessWebsite: www.sarahtwellness.comWant 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! 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 StudyConnect with Me:Instagram: sarahtmwellnessWebsite: www.sarahtwellness.comWant 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: sarahtmwellnessWebsite: www.sarahtwellness.comWant 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! 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 ImportantTypes of Recovery The Role of the CNS Signs of OvertrainingPractical Tips for Improving Recovery Resources Mentioned:Dr. Huberman Podcast Episode: How to Use Cold & Heat Exposure to Improve HealthConnect with Me:Instagram: sarahtmwellnessWebsite: www.sarahtwellness.comWant 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! 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 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 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. 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: @sarahtmwellnessSending 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 BlogFit Foodie Finds BlogPlan to Eat My Top 5 Strategies & 3 Delicious Recipes HandoutThank 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: @sarahtmwellnessStart your fitness and health journey with me: Apply here for coaching! 

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: @sarahtmwellnessStart your fitness and health journey with me: Apply here for coaching! 

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 GoalsChoose Enjoyable Activities Couple WorkoutsBalancing SchedulesHealthy 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: @sarahtmwellnessStart your fitness and health journey with me: Apply here for coaching! 

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: @sarahtmwellnessStart your fitness and health journey with me: Apply here for coaching! 

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 PodcastAnother Mother Runner InstagramDimity's Instagram Another Mother Runner FacebookAnother 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: @sarahtmwellnessStart your fitness and health journey with me: Apply here for coaching! 

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 TransformationsWebsite- Wild Beautiful Transformations Cami's In-Person Spring Guided Nutritional Detox WorkshopEerie, 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: @sarahtmwellnessStart your fitness and health journey with me: Apply here for coaching! 

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: @sarahtmwellnessStart your fitness and health journey with me: Apply here for coaching! 

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 InfoCreatine 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: @sarahtmwellnessStart your fitness and health journey with me: Apply here for coaching! 

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- @yogapantsdiaryKim's Facebook Page- Yoga Pants Diary Learn more about Kim's story- YogaPantsDiary.comThank 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: @sarahtmwellnessStart your fitness and health journey with me: Apply here for coaching! 

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: @sarahtmwellnessStart your fitness and health journey with me: Apply here for coaching! 

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 ShanahanHow to Heal your Metabolism by Kate DeeringFood 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: @sarahtmwellnessStart your fitness and health journey with me: Apply here for coaching! 

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 PracticeTake 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: @sarahtmwellness1:1 ONLINE FITNESS & HEALTH COACHING: Apply here for coaching! 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: @sarahtmwellness1:1 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: @thecandicejohnsonThe 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: @sarahtmwellnessSending 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_wombComplimentary Coaching Consult: https://calendly.com/empoweredwomb/15min?month=2023-10Resources mentioned: Beef Liver Supplement: https://amzn.to/3QhkyEHFavorite Fall Recipe: https://cooktoria.com/chicken-rice-casserole/#recipeWant 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: @sarahtmwellnessSending 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 InstagramPhysio 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: @sarahtmwellnessSending you love, health, and all good vibes! xoxo, Sarah 

Dr. Tim has trained leaders and their teams for  almost 10 years in the realm of human behavior and personal development. Through his internship and learning from the mind architect Ronnie Doss- his understanding of what influences people to think, feel, and behave the way they do gives him unique insights into what keeps individuals and groups from achieving their potential. Dr. Tim believes the key to creating success starts with creating healthy individuals who form the foundation of high achieving teams. Dr. Tim is an entrepreneur with multiple businesses, a regular and accomplished speaker at events across the country as well as the host of the Ideaology podcast.He currently lives and practices at Treehive Health Center in Parker, Colorado with his two pups, Reese and Mia.This is by far one of my top favorite interviews I have done & really hope you enjoy it and apply the tools to your life! Key Takeaways:Tim shares his approach to helping individuals become better versions of themselves. He suggests releasing the blueprint, which refers to the idea that everyone has a blueprint of what life should look like. He believes this leads to dissatisfaction and disappointment among young people who don't have a clear plan for their lives. Tim acknowledges that depression and anxiety are growing in the country due to the pressure to have a blueprint and settle for whatever it takes to achieve it."If you ever catch yourself saying, should anything right, this should look like this, this should sound like this. This should feel like this. That's just a form of judgment, a form of judgment on our dissatisfaction, the way that things are and and not accepting that the way things are, comes with an opportunity, and everything comes with a gift.""I think a lot of people love the idea of accountability. But they don't love actual accountability. It's an embracing that accountability and discomfort is not a bad thing, not everything that feels bad is bad. and I think in society we've conditioned ourselves that if something feels bad it's not for you. Well, if energetically, it's uncomfortable.""We never or almost never get the things that we want. We only get the things we are deeply committed to.""The best way to get massive results is one step at a time."Connect with Tim:Ideology PodcastTim's InstagramTreeHive Health Center Instagram | Parker CO 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: @sarahtmwellnessSending you love, health, and all good vibes! xoxo, Sarah 

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 BlumeWant 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: @sarahtmwellnessSending 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: @sarahtmwellnessSending 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: @sarahtmwellnessSending 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: @sarahtmwellnessSending 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: @sarahtmwellnessSending 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: @sarahtmwellnessSending 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.CareMental Health Resource to Members of the Service Industry: ServingThoseServingMy client Sarah sells cast iron pans: Etsy StoreMy client Sarah's Instagram: @roamingdumpsterfire If you want more from me, be sure to shoot me a DM... Instagram: @sarahtmwellnessI'd love to hear from you and what you found valuable in this episode :) Sending you love, health, and all good vibes! xoxo, Sarah