Sarah Henriques Personal Training

12/04/2023

I wanted to also say that intuitive eating is not only about eating whatever you want.

Even though it is a big part of the process, you learn many skills along the way to help you understand why you eat what you eat.

A few of them listed below:

🙅‍♀️ Rejecting diet mentality & removing guilt
🤲 Honouring & understanding your hunger
🙃 Challenging the Diet thoughts
🫂 Coping with your emotions without using food
💕 Respecting your body...

Does this sound interesting to you?

Intuitive eating is ONE of the tools I use in my programs to help people reconnect to themselves. 🌞

📬 Send me a DM to start working on your relationship to food, exercise and your body.

25/03/2023

Just starting out on your fitness journey? 💪🏼


🫵 Show up for yourself for at least a month and a half before you decide to stop. It takes a while for the body and mind to get into the flow of things.

👹 Identify your obstacles and find another way. Can't make it to the gym? Do a home workout or go for a walk this evening. It's not about where you are, it is about movement.

💐 Offer yourself compassion. If you think you are not doing things perfectly, you are doing it right! We are humans not robots. We all have off days and busy lives.

🥳 Make it as fun as possible. You want to build a good relationship with moving your body. Put on some good music, move with some friends or BOTH!

🫂 Take care of your body. Listen to your body, don't overdo it especially in the beginning. Get enough sleep and eat enough. Trust me you want to work WITH your body, not against it.

🙋🏻‍♀️ Get professional support: Hire a coach who can help guide you in the right direction, make sure you don't injure yourself, remind you of your progress, help keep your chin up through the hard times and celebrate the wins with you!

Send me a DM if you need help getting started or would like someone to help you on this journey. 😊 Have a wonderful weekend friends. 🍀💛

22/03/2023

KNOWLEDGE IS POWER 💥

Did you know that your menstrual cycle can affect the way you feel and even VIEW yourself? You may have more body dissatisfaction during the fall and winter seasons of your cycle.

For years I was always confused why some weeks I felt like I was on top of the world and others I felt like I was so sad and angry. I felt as though something was WRONG with me. When in reality there is nothing wrong with me at all.

Even though knowing this does not change how we may feel. It allows space to understand ourselves and come from a place of compassion. 💕

As I have worked with numerous people who have periods & I have found this has been a reaccuring theme as well around the fall season. It's important to build a toolbox to help you through these phases. 🧰

Not only this but there has often been a negative narrative around feeling emotional/irritated before ones period.

I would like to offer a different perspective; these emotions are only closer to the surface during this season. Something that may have irritated you earlier in the month may have been pushed under the surface - it may come up during this time. Someone said something hurtful that you might be able to ignore usually, but during this season it won't go unnoticed. It is a great part of the month where you can dedicate to listening to yourself and understanding your boundaries. 😊

If you have any questions or are interested in my coaching services - send me a DM. Sending hugs to all of you and I hope your week is going well so far. 💐

15/03/2023

Hello Beautiful People! 🌸

I am so happy to share a fun workout that is short, no equipment needed and is as challenging as you make it.

- Walk out to Wall Climbers
- Squat to Alternating High Knee
- Push Up
- Glute Bridges
- Bear Hold + Twist

🔸 40s /Exercise - Take your time and make sure to focus on quality over quantity before increasing how many you can do.

🔹 1-1.5 Minutes Rest in between rounds.

🔸 2-4 Rounds depending on how much you can handle.

Don't forget to listen to your body, stretch and eat! 🍌 🥯

💌 If you need help with any movements, need some alternatives or have more questions; shoot me a message.

Stay tuned for the next post on Saturday. Hope you all are enjoying your week so far. 🥰

11/03/2023

BREATHING TECHNIQUE: BOX BREATHING ♨ ⬜

🔼 4 seconds in through your nose
⏹️ Hold for 4
🔽 4 seconds out through your mouth
⏹️ Hold for another 4

Repeat 2-5 times or for the amount of time you need.

By regulating your breathing, you can activate your parasympathetic nervous system, which is responsible for promoting relaxation and reducing stress.

Reminder this isn't about removing feelings like anxiety, stress, overwhelm. These feelings are just as valid as having fun.

We cannot control how we feel, we can only try to understand what is causing us to feel this way and offer ourselves help.

It allows us to step back and eventually approach from a calmer place, instead of fear/avoidance.

👂 Stay tuned for next Wednesday where I will be sharing a fun, at-home, no equipment workout. 💥 I hope you all have a wonderful weekend! 🌼

08/03/2023

Hey Beautiful People. Life has been a little bit of a rollercoaster - I have moved countries and I am now in Costa Del Sol, Spain. 🔆 I have always felt extremely connected to the energy I felt here when I would visit and I really needed more sun in my life. I am so happy to be here. Now that I have found my feet in this new amazing place, I am excited to start working with more people again. I am branching out now to not only working online, but also doing home visits and outdoor training as well! 💫

As some of you may know I am half Danish and Thai. I wanted to also announce that I am also including eastern practices into my programs. This includes chakra work, meditation, tai chi and breath work for those who find it useful. 🌾 I know for me that my relationship with food and body is connected to the stressors of life and how I decide to deal with them. I know these practices can be incredibly useful for lots of people. I am excited to infuse more of that here as well. 🌸😊

Keep an eye out for the next post on Saturday morning. It will be a VIDEO where I will be sharing a breathing technique to help your mind slow down and help with anxiety and overwhelm. 🕯

Send a message to learn more

07/03/2023

It's normal to feel like things are hard in the beginning. 🍂

Especially if you are just starting out.

Keep going and listen to yourself.

Trust what your body has to say.

Push yourself accordingly - stop if you need to.

It's not a race, it's actually a dance between what you need to do and what your body can handle. ✨

Didn't do everything in your first workout? Congrats on getting started and listening to your body.

Focus on what you did. 💫

I know often when people start out training they beat themselves up over the fact that they are finding things hard. All I have to say is - your heart beating in your ears and finding it hard to catch your breath during some exercise is normal, especially in the beginning. Your body needs a few weeks to adapt to this new way of moving. So instead of focusing on how you could be or used to be - congratulate yourself on making it through your workout. 😊🌸

Need some help getting started? Send me a message! 😁

https://www.instagram.com/p/CVvTxG1McUP/

Send a message to learn more

03/02/2022

Eating Disorder Awareness Week is back. I am so glad to announce that for this year and I will be doing a LIVE on Saturday discussing our journeys in regards to navigating life while having an ED, and what recovery looks like. 🌀

🫂 Hearing other peoples stories really helped me foster more compassion for myself, my experience and allowed me to start my journey to recovery. I know that having these conversations out in the open is important for those who are struggling, those who haven't experienced this so they get an insight and offer compassion to those who are.

I am so excited to share this conversation with Hansika, an artist and dear friend who is always so raw and genuine in all the work she does. Drop in on the LIVE to sit with us, have a cup of tea and we will even have a few minutes at the end for some questions! ☕️🪑🕯

22/11/2021

We can’t always be on top of things, what matters is that we don’t let that discourage us from keeping the momentum going. 👣

Need to rest your injured shoulder? Still so many other body parts you can move! What’s another way you can move your body today?

Not able to go into the gym this week? How can you make sure you are fuelling yourself properly throughout this week?

Consistency is key to reaching your goals, but you know what happens when you are consistent? You inevitably reach obstacles! A big part of sticking to a program is learning to focus on what you CAN do over what hasn’t been done.

So next time you notice yourself about to get worked up about not being able to make a gym session or any other interruption. Ask yourself “Now, what CAN I do? No matter how small the step is.” 🐢

15/11/2021

✨ The accountability of the gym/movement is maybe where you start your journey to more self belief, discovery and so much more. Often it is that spark that helps you realise that you deserve a life you enjoy living.

There are going to be moments of fear or doubt, but I am here to help remind you that you are capable and on the right track. 💫

Small changes - lead to big ones. Don’t doubt the baby steps. 🌸

04/11/2021

📢 ANNOUNCEMENT: I am now part of the team at The Gym Group Basingstoke. 😁 I am so glad to be back training people in a gym again. So if you are in the area, and would like someone to help you get started on achieving your goals, encourage and keep you accountable through out your journey; Send me a DM about what your goals are to book a consultation. 🌸

PS: I am also still do online training & home visits! 😊

03/11/2021

Some of my writing is being featured in zine that explores her struggle and healing with/from binge eating disorder, body positivity and learning to embrace her body as is. She is currently selling them via direct message on her profile. If you are interested - feel free to message her OR me to buy one. 🙏🌺

I have always found reading other people’s experience of something that I am going through very healing. I only hope this helps you feel less alone in your experience as well.

Swipe with 2 examples of what to expect from the book. To see my pages - you’ll have to order it. 🥰

PS: Zine is 64 pages in total, free shipping within India. ✨