SJ Mind Body Wellness

SJ Mind Body Wellness Hello I'm Sarah and I'm so excited to launch my brand new SJ Mind Body Program! Maybe you’ve been struggling with your weight for years? I’m here to help you!

SJ Mind Body Wellness is a female only online 6 week accountability program with a focus on nurturing your relationship with yourself, movement, nutrition & most importantly your mindset to help you achieve your health & wellness goals. I have wanted to create a program like this for a long time and now it has all come together. I have been a personal trainer for almost 20 years and my passion is

helping others to make a positive change in their lives. I believe you’ve come to this page because you want results, you want direction and you want someone to lead you through all the confusion that of what to eat, when to eat and how to train. Are you wanting to increase your fitness levels or change your shape? Are you feeling tired stressed and lacking energy? Or maybe you just want to feel good about yourself? I specialize in training women and my style is unique in that I don’t solely focus on fitness, I believe in looking at the whole picture. Beginning with why you haven’t achieved your results in the past, your nutrition, which is 70% of your results and your mindset which is essential for permanent change and lasting results. No more yo-yoing in weight and eating habits. Change for good! I can tell you from personal experience what it is like to lose more than 25kg twice. I gained 20kg in my first pregnancy and proceeded to lose 30kg afterwards. During my second pregnancy I gained another 25kg and lost it all within 9 months. My mindset changed and it has changed for good, I have been on the rollercoaster too but I can honestly say that I am off it for good now and I’m here to show you how! I will guide you through the program by encouraging you to push your beliefs about what you think is possible. Not just with your training but where your thoughts go when you think about reaching your goals. The Mind Body Training Program is designed to support you in becoming the best person that you can be both physically and mentally. Its your time to shine! Sarah Page

SJ Mind Body Training

You Can’t Shame Yourself Into ChangeHow often do we think that if we just push harder, criticize ourselves more, or feel...
13/03/2025

You Can’t Shame Yourself Into Change

How often do we think that if we just push harder, criticize ourselves more, or feel guilty enough, we’ll finally make lasting changes? The truth is—shame is not a motivator. It’s a weight that keeps us stuck.

You can’t shame yourself into loving your body. You can’t guilt yourself into a healthier lifestyle. True, lasting change comes from a place of self-compassion, respect, and care.

Instead of beating yourself up, try this:

💛 Speak to yourself the way you would a dear friend.

💛 Focus on what makes you feel good, not just what you “should” do.

💛 Celebrate small wins, no matter how tiny they seem.

When you move from self-love, everything shifts. You deserve to thrive, not just survive. Let’s do this from a place of kindness, not punishment.

What’s one small way you can show yourself love today? 💫

“I Don’t Have Time” – Let’s Rethink That! ⏳I hear it all the time: “I just don’t have time to exercise or eat healthy.” ...
26/02/2025

“I Don’t Have Time” – Let’s Rethink That! ⏳

I hear it all the time: “I just don’t have time to exercise or eat healthy.” And I get it—between work, kids, and life’s endless to-do list, it can feel impossible. But here’s the thing… it’s not about having time; it’s about making time.

Here are some simple ways to fit healthy habits into your busy life:

1️⃣ Start small: You don’t need an hour at the gym. Try 10-minute movement breaks—walk during phone calls, do squats while brushing your teeth, or stretch before bed.

2️⃣ Prep in pockets of time: While cooking dinner, chop extra veggies for the next day. Keep quick, healthy snacks on hand (nuts, yogurt, boiled eggs) so you’re not reaching for junk.

3️⃣ Schedule it like a meeting: Put workouts or meal prep in your calendar. If it’s planned, it’s more likely to happen!

4️⃣ Make it a family thing: Walk with the kids, cook together, or have a quick dance session—healthy habits don’t have to be solo!

5️⃣ Ditch the all-or-nothing mindset: You don’t have to be perfect. Every small step counts, and consistency beats intensity.

Which one of these tips can you start with today? Drop a ❤️ if you’re ready to make time for YOU!

I came across a post today that really hit home—it was a powerful reminder of what a gift it is to be able to move our b...
24/02/2025

I came across a post today that really hit home—it was a powerful reminder of what a gift it is to be able to move our bodies.

So many people don’t have that privilege, yet how often do we take it for granted? How often do we choose not to move, even though we can?

Movement isn’t a punishment—it’s an expression of gratitude, a way to honor the body we’ve been given. Do you see movement as something you have to do or something you get to do?

Do you move your body out of love and respect for yourself, or from a place of frustration and dislike?

Next time you walk, stretch, lift, or dance—pause and appreciate the incredible things your body allows you to do. You are capable, strong, and worthy of that appreciation.

How will you choose to honor your body today?

Why Sleep is a Game-Changer for Weight Loss 😴🔥Sleep is often overlooked when it comes to weight loss, but it plays a HUG...
20/02/2025

Why Sleep is a Game-Changer for Weight Loss 😴🔥

Sleep is often overlooked when it comes to weight loss, but it plays a HUGE role in appetite, metabolism, and fat storage. Studies show that lack of sleep has a greater impact on body mass than diet and exercise combined!

When you don’t get enough sleep (7-9 hours for adults), your hormones go out of balance:

⚖️ Ghrelin (hunger hormone) increases → More cravings for sugar & salty foods

⚖️ Leptin (appetite suppressant) decreases → You feel hungrier

⚖️ Cortisol (stress hormone) rises → Slower metabolism, more fat storage

Even one night of poor sleep can trigger these effects! Over time, this makes weight loss harder and increases risks of anxiety, heart disease, and diabetes.

The good news? Prioritizing sleep is one of the easiest ways to support your body. Try setting a bedtime routine, limiting screens before bed, and staying consistent with your schedule. Your body (and waistline) will thank you!

Do you notice a difference in your cravings when you don’t sleep well?

Drop a 💤 if you’re working on better sleep!















🚨 Signs You’re Overcomplicating Weight Loss (and How to Fix It!) 🚨If you feel like losing weight is overwhelming, chance...
17/02/2025

🚨 Signs You’re Overcomplicating Weight Loss (and How to Fix It!) 🚨

If you feel like losing weight is overwhelming, chances are you’re making it harder than it needs to be.

Here are some common mistakes and simple shifts to make it easier:

1️⃣ You think you need to eat “perfect” meals all the time.

👉 Shift: Focus on consistency over perfection. Aim for 80% nourishing foods and 20% flexibility.

2️⃣ You jump from diet to diet, hoping for a magic solution.

👉 Shift: Stick to the basics—balanced meals, movement, and mindset. Small, sustainable changes win every time.

3️⃣ You over-restrict, then binge.

👉 Shift: Instead of cutting everything out, allow yourself all foods in moderation. This reduces cravings and guilt.

4️⃣ You believe workouts must be intense and long to be effective.

👉 Shift: Any movement counts! Walks, stretching, or short workouts add up more than doing nothing at all.

5️⃣ You let one “bad” day make you quit.

👉 Shift: Progress is never linear. One meal, one day, or even one week won’t ruin everything—keep going!

🔥 Which one resonates with you the most? Drop a 💡 below if this was helpful! 🔥















Are Your Weekends Undoing Your Progress?Let’s talk about something I see all the time and have experienced myself… stayi...
16/02/2025

Are Your Weekends Undoing Your Progress?

Let’s talk about something I see all the time and have experienced myself… staying "on track" Monday to Friday, then going all in on the weekend. You eat well all week, most likely super restrictive as i was! And maybe hit the gym a few times, and then—BOOM! Friday night rolls around, and it’s like all your habits go out the window, often what starts with one 'cheat meal' spirals to the entire weekend. Sound familiar?

Here’s the thing: Your results aren’t made in 5 days. They’re made over the full 7.

👉🏼 Overdoing it every weekend can completely stall your progress—not because of one meal out or a few drinks, but because of the mindset that says, "I’ve been good all week, so I deserve this.” That thinking keeps you stuck in a cycle of restriction and overindulgence.

So how do you break free from this pattern?

✅ Drop the "cheat day" mentality – You don’t need to “earn” your food or “make up” for what you eat. Balance is key.

✅ Plan for enjoyment, not excess – Have that meal out, enjoy the wine, but don’t let it turn into an all-weekend binge.

✅ Keep your habits consistent – Stay active, drink water, prioritize protein, and get your sleep. These small things make a huge difference.

✅ Ask yourself: How do I want to feel on Monday? – Bloated, sluggish, and frustrated… or strong, energized, and proud? Your weekend choices determine that!

Remember: You don’t need to be perfect. You just need to be consistent. A little mindfulness on the weekend can change everything. Who else has been stuck in this cycle before?


If You Don’t Love Yourself Now, You Won’t Love Yourself Smaller. 💛Living on the road for 18 months, I put on weight. It ...
13/02/2025

If You Don’t Love Yourself Now, You Won’t Love Yourself Smaller. 💛

Living on the road for 18 months, I put on weight. It was pretty inevitable—no routine, eating for convenience, and honestly, just not giving a sh*t. But you know what’s different now compared to when I was younger?

I didn’t punish myself for it.
I didn’t call myself names.
I didn’t spiral into guilt and self-loathing.

Because over the years, I’ve cultivated a deep level of self-love and respect. I know that my worth isn’t tied to my weight. I know that my body isn’t something to be "fixed"—it’s something to be cared for, nourished, and appreciated.

And while I wasn't where I wanted to be at the time, I trusted myself to get there. With love, patience, and consistency—not restriction and shame. And guess what, I did!

Because here’s the truth: If you don’t love yourself now, you won’t love yourself smaller. The change starts inside first. 💛

Who else feels this? I'd love to hear! Let’s talk in the comments. ⬇️

Are You Overcomplicating Your Wellness Journey? 🤯🚫I see so many women start strong but burn out fast because they’ve mad...
10/02/2025

Are You Overcomplicating Your Wellness Journey? 🤯🚫

I see so many women start strong but burn out fast because they’ve made their wellness routine way too complicated. They load up their daily checklist with so many things that it starts to feel like a full-time job rather than something that should fit into their life.

✔️ Wake up at 5 AM for a morning routine
✔️ Fast until noon, but only if you had lemon water first
✔️ Workout 6 days a week, with strength AND cardio
✔️ Hit exactly 10,000 steps a day
✔️ Count every single calorie/macros
✔️ Cut out sugar, dairy, gluten, caffeine, and joy 🤣
✔️ Drink 3L of water
✔️ Meditate for 20 minutes
✔️ Journal daily for a gratitude practice
✔️ Meal prep every meal from scratch
✔️ Track every habit, supplement, and self-care moment

And if you miss one? You feel like you’ve failed. So what happens? You get overwhelmed, exhausted, feel shame and eventually give up altogether. 😩

But here’s the truth: You don’t need to do ALL the things to get results.

When I finally dropped my all-or-nothing approach, everything changed. Instead of trying to do it all perfectly, I focused on:

✨ One small, consistent change at a time. (Like walking more or adding protein to meals.)

✨ Letting go of unrealistic rules and making choices that actually worked for ME.
✨ Building habits I could stick to long-term. No more "starting over" every Monday!

Wellness doesn’t have to be overwhelming. It should fit into your life, not take over it. Keep it simple. Stay consistent. That’s when real transformation happens. 💛

Have you ever felt like your health goals were just too much to keep up with? Can you relate? Please let me know below! ⬇️

Ever catch yourself saying, “I have to work out” or “I have to eat healthy”?What if we flipped it to → “I GET to”?"I GET...
06/02/2025

Ever catch yourself saying, “I have to work out” or “I have to eat healthy”?

What if we flipped it to → “I GET to”?

"I GET to move my body because it carries me through life."

"I GET to nourish myself because I deserve to feel good."

"I GET to prioritize me because I matter."

Your body isn’t a punishment; it’s a gift. Movement is a privilege. Eating well is self-love and self-respect.

When we shift from obligation to opportunity, everything changes.

So today, what’s one thing you GET to do for your health?

Tell me below! ⬇️


Real Change Happens When You Act Out of Love, Not Hate for Your Body 💛✨For years, I tried to change my body from a place...
06/02/2025

Real Change Happens When You Act Out of Love, Not Hate for Your Body 💛✨

For years, I tried to change my body from a place of hate—restricting food, punishing myself in the gym, constantly telling myself I wasn’t enough. And guess what? It never worked long term.

I’d lose weight, then gain it back. I’d start a plan, then fall off. I was trapped in a cycle of self-criticism and frustration, and it felt awful.

Everything shifted when I stopped trying to “fix” myself and started making choices from a place of love and respect for my body. Instead of forcing change because I hated what I saw in the mirror, I started making changes because I deserved to feel good—inside and out.

💛 I fueled my body with nourishing foods—not to be smaller, but to have more energy and vitality.

💛 I moved my body—not as punishment, but as a way to feel strong, capable, and alive.

💛 I stopped waiting until I was “perfect” to treat myself with kindness and respect.

And you know what happened? The weight started to come off naturally. My body responded to consistency, not extremes. My mindset shifted, my confidence grew, and for the first time, I wasn’t just chasing a number. I was creating a lifestyle I actually enjoyed and that was sustainable.

👉🏼 If you’ve been stuck in the cycle of hating yourself into change, I promise you—self-love is the real secret to lasting results. The moment you start treating your body with respect, everything else starts falling into place. 💛

💬 Have you ever tried shifting your mindset from punishment to love?

Let’s chat in the comments! ⬇️✨















No, You Don’t Need Another Fad Diet. You Need a Plan That Fits Your Life.I’ve been on so many fad diets I’ve lost count....
04/02/2025

No, You Don’t Need Another Fad Diet. You Need a Plan That Fits Your Life.

I’ve been on so many fad diets I’ve lost count. I used to believe that if I just found the right one, everything would finally click. I’d restrict, follow the rules perfectly, and see results—until I couldn’t anymore.
I was stuck in the all-or-nothing cycle for years. Either I was all in, eating “clean,” tracking everything, and working out like crazy, or I was all out, feeling like a failure, bingeing, and telling myself I’d start again Monday. Sound familiar?

It wasn’t until I let go of the extremes and focused on consistency over perfection that everything changed. I stopped following rigid plans that didn’t fit my life and instead built habits that felt sustainable. I stopped looking for quick fixes and started focusing on what actually mattered—respecting my body, fueling it well, and staying consistent even on the hard days.

If you’re constantly starting over, it’s not because you lack willpower. It’s because you’re following a plan that was never made to last.

What you actually need is:
✅ A plan that fits into your life, not the other way around.
✅ Tools to build healthy habits that last beyond six weeks.
✅ A way to enjoy food without guilt or constantly "starting over."
✅ A mindset shift that helps you respect your body, not punish it.
✅ Support & accountability from someone who gets it with real guidance to make lasting changes.

💡 This is exactly what I help women with. I know what it’s like to feel stuck, exhausted, and defeated by the diet cycle. But I also know that when you shift your mindset and build small, sustainable habits, everything changes.

🚀 If you’re ready to stop the cycle and finally feel in control of your health without restriction, let’s chat.

My 6-week online 1 on 1 coaching program will give you the tools, knowledge, and support to create real, lasting change.

Ps. This is me at 23 and now at 47 😉!

Drop a ❤️ in the comments or DM me “READY”, and let’s get started! 💛✨


One of the Biggest Mistake Holding You Back from Seeing Results!If you feel like you’re constantly starting over, you’re...
03/02/2025

One of the Biggest Mistake Holding You Back from Seeing Results!

If you feel like you’re constantly starting over, you’re not alone. So many women fall into the trap of giving up too soon—before their efforts have had a chance to work.

The truth is, real, lasting change doesn’t happen in a week or even a month. Your body and mind need time to adapt. But the mistake most women make? Not sticking with something long enough to see the results they want.

Why This Happens

🔄 The “Quick Fix” Mindset – Diet culture has conditioned us to expect overnight results. If we don’t see a dramatic shift in two weeks, we assume it’s not working and move on to the next thing.

😩 Frustration & Self-Doubt – If progress isn’t immediate, we convince ourselves we’ve failed, even when we’re actually on the right track.

🚀 All-or-Nothing Thinking – We go all in, pushing too hard, then burn out and quit before any real changes have set in.

❌ Focusing Only on the Scale – Weight fluctuates daily due to so many factors. If we rely solely on the number on the scale, we miss other important signs of progress.

What You Need to Know

✅ Your body needs time to respond – Just because you can’t see changes right away doesn’t mean they’re not happening. The work you’re putting in today will show up weeks or months from now if you stay consistent.

✅ Small wins lead to big results – Energy levels improving, better sleep, feeling stronger—these are ALL signs things are working, even if the scale hasn’t moved yet.

✅ The women who see results are the ones who stick with it – It’s not about perfection. It’s about continuing even when it feels slow.

✅ You don’t need to start over – Every time you “start over,” you’re not really at square one. Your past efforts weren’t wasted—they were part of the process. Just keep going.

If you’re feeling stuck, pause before you quit. Ask yourself: Have I really given this enough time? Because often, the breakthrough comes right after the moment you’re tempted to give up.

You’re not failing. You just need to keep going. 💛

Address

Greensborough, VIC

Opening Hours

Tuesday 6pm - 8pm
Thursday 6pm - 8pm
Saturday 8am - 10am

Telephone

+61438662651

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Hello I'm Sarah and I'm so excited share the SJ Mind Body Program with you! I have been a personal trainer for over 18 years and my passion is helping others to make a positive change in their lives. I have been currently running this program designed for women coming into my 5th successful year!

I believe you’ve come to this page because you want results, you want direction and you want someone to lead you through all the confusion that of what to eat, when to eat and how to train. Maybe you’ve been struggling with your weight for years? Are you wanting to increase your fitness levels or change your shape? Are you feeling tired stressed and lacking energy? Or maybe you just want to feel good about yourself? I’m here to help you! I specialize in training women and my style is unique in that I don’t solely focus on fitness, I believe in looking at the whole picture. Beginning with why you haven’t achieved your results in the past, your nutrition, which is 70% of your results and your mindset which is essential for permanent change and lasting results. No more yo-yoing in weight and eating habits. Change for good! I can tell you from personal experience what it is like to lose more than 25kg twice. I gained 20kg in my first pregnancy and proceeded to lose 30kg afterwards. During my second pregnancy I gained another 25kg and lost it all within 9 months. My mindset changed and it has changed for good, I have been on the rollercoaster too but I can honestly say that I am off it for good now and I’m here to show you how! I will guide you through the program by encouraging you to push your beliefs about what you think is possible. Not just with your training but where your thoughts go when you think about reaching your goals. The Mind Body Training Program is designed to support you in becoming the best person that you can be both physically and mentally. Its your time to shine! Sarah Page SJ Mind Body Training