Sarah Boyer Training & Nutrition

21/01/2024

Strategy is everything, and so are the “low hanging fruit” (factors that illicit the greatest change)

These ideas might be simplistic, but they provide a bang for your buck strategy for the outcome you’re looking for.

Increase vegetable intake during a deficit assists with keeping food volume high which can help to keep you feeling fuller for longer. It also offers a greater support for your immune system and overall health at a time where your body is under some stress.

A minimum daily protein requirement isn’t just for body builders, it’s a requirement for optimal health.. protein is not only responsible for building and maintaining your skeletal muscles but also supports ALL muscle in your body (your heart is a muscle) and plays a role in immune system.

If “toning” is your goal.. a deficit could be working against you. Your aim should be to increase muscle mass. Hypertrophy training will be your most optimal course of action and you are more likely to improve your strength and muscle mass by making sure you’re fueling your body adequately to improve in the gym. Prioritise your performance and output (progressive overload) to prioritise firming your body.

10/01/2024

It’s ok to not know what to do next.

However, sitting on your hands wishing for better without action won’t help.

Have the courage to reach out for help and support.

Have the courage to want more for yourself.

Www.amelioratecoaching.com

08/01/2024

May I add that for both optimal health and “toning up” (in this context) weight maintenance is also key.

These posts are always going to be general as they don’t allow for contextual nuance.
coaching coaching

Www.amelioratecoaching.com

03/01/2024

When my clients come to me they are “all or nothing” woman and men. They struggled to find enough consistency to truly meet their goals… or if they got there.. they rebounded almost immediately.

When my clients come to me they are incredibly self critical, they tend to have unrealistic standards or themselves (and often of others) which often leaves them feeling deflated or disappointed when inevitably they (or someone else) falls short of their expectations.

When my clients come to me they are scarred by previous fads, diets and challenges. They are sick of restricting, overtraining and overcommitting.

When my clients come to me… it is the beginning of the end of all the things mentioned above. It’s a new beginning. A new way. Empowerment. Education. And humanness in all its imperfect glory.

Www.amelioratecoaching.com.au

30/12/2023

This is not a “challenge.”

This is about long term change - body, mind & soul.

Book an enquiry call here:

https://calendly.com/amelioratecoaching/enquirycall

04/12/2023

I have at least 1 person per week ask me.. “𝗪𝐞𝐥𝐥, 𝐰𝐡𝐚𝐭 𝐝𝐨 𝐲𝐨𝐮 𝐞𝐚𝐭?”⁣

⁣My Answer:⁣ ⁣ “𝐈𝐭 𝐝𝐨𝐞𝐬𝐧’𝐭 𝐦𝐚𝐭𝐭𝐞𝐫 𝐰𝐡𝐚𝐭 𝐈 𝐞𝐚𝐭”⁣ ⁣

Whether you want to look like me, have the same body weight as me, be the same strength as me, or the same fitness (which, may I add… 99% of you make up in your own head.. you have no solid evidence of any of those variables about me!)⁣ ⁣

𝐁𝐮𝐭 𝐰𝐡𝐚𝐭 𝐈 𝐞𝐚𝐭 𝐜𝐨𝐦𝐩𝐚𝐫𝐞𝐝 𝐭𝐨 𝐲𝐨𝐮 𝐡𝐚𝐬 𝐚𝐛𝐬𝐨𝐥𝐮𝐭𝐞𝐥𝐲 𝐧𝐨 𝐫𝐞𝐥𝐞𝐯𝐚𝐧𝐜𝐞… 𝐛𝐞𝐜𝐚𝐮𝐬𝐞 𝐲𝐨𝐮 𝐚𝐫𝐞 𝐧𝐨𝐭 𝐦𝐞.⁣ ⁣

If you ate and trained exactly the same as me… you’re still not going to get the exact same result..it could be “worse” or “better”..but it wont be exactly the same.⁣ ⁣ We could look exactly the same… but weigh different amounts…would that make one of us better / more successful than the other?⁣ ⁣ One of us could get stronger quicker from the exact same training program..does that mean one of us didn’t try as hard?? ⁣ NO!!⁣ ⁣

𝐒𝐭𝐨𝐩 𝐜𝐨𝐦𝐩𝐚𝐫𝐢𝐧𝐠 𝐲𝐨𝐮𝐫𝐬𝐞𝐥𝐟 𝐭𝐨 𝐨𝐭𝐡𝐞𝐫𝐬.⁣ 𝐘𝐨𝐮 𝐚𝐫𝐞 𝐲𝐨𝐮.⁣ ⁣

Find the pathway and pace that makes you feel best.⁣

And…⁣ ⁣ 𝐃𝐨𝐧’𝐭 𝐝𝐞𝐦𝐨𝐫𝐚𝐥𝐢𝐳𝐞 𝐨𝐫 𝐢𝐧𝐟𝐥𝐚𝐭𝐞 𝐲𝐨𝐮𝐫𝐬𝐞𝐥𝐟 or 𝐨𝐭𝐡𝐞𝐫𝐬 𝐟𝐨𝐫 𝐲𝐨𝐮𝐫 / 𝐭𝐡𝐞𝐢𝐫 𝐫𝐞𝐬𝐮𝐥𝐭𝐬 𝐚𝐧𝐝 𝐦𝐞𝐭𝐡𝐨𝐝𝐬. ⁣ ⁣

You are not a more superior / inferior human for your weight, your size, your strength, your fitness. Nor are you for the rate at which you improve, or if you take a few steps backwards. ⁣ ⁣ No one will stand up at your funeral and say “If only Carly could have lost that 5kg, or completed those extra push ups” 🤦‍♀️⁣ ⁣ Find 𝐲𝐨𝐮𝐫 pathway, and⁣ 𝐏𝐮𝐭 𝐨𝐧 𝐲𝐨𝐮𝐫 𝐛𝐥𝐢𝐧𝐤𝐞𝐫𝐬. ⁣ Focus on your progress,⁣ on your happiness, ⁣ on How. You. Feel.⁣ ⁣ Create the lifestyle that’s good for you and chase down the goals that you would still run after if no one else could see you, ⁣ if you had no judgement, ⁣ if you didn’t compare. ⁣ The ones you would soley do for you and your happiness. ⁣⁣ 𝐃𝐨 𝐭𝐡𝐞𝐦!!!⁣

27/11/2023

INITIATE MANUAL OVERRIDE

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19/11/2023

This is what some of our clients have to say…

19/11/2023

Here is what some of our clients have to say about working with us.

17/11/2023

Here’s some BEHIND THE SCENES…

I work with so many woman (and men) that don’t feel safe giving themselves permission to be a messy imperfect human (as we all are.)

I am here to help create a space for you to learn and grow. A space where you feel comfortable to show up as your whole self. We move towards your health goals by uncovering and addressing the habits and behaviours that have held you back in the past. We set empowering goals and we build your confidence in the process.

This is not meal plans and workouts. This is personal.

With Meliorate you will have support, guidance and education led with compassion, understanding and 100% zero judgement.

This is a safe space for you to be less than perfect, but moving forward anyway.

🩷💛🩷💛🩷💛🩷💛🩷💛

For coaching enquiries:

Www.amelioratecoaching.com

13/11/2023

13/11/2023

www.amelioratecoaching.com