Sarah Langford Fitness

06/10/2025

A suitable meal should be able to provide sustenance and satisfaction until the next meal, yet if you find you cannot last till then, the previous meal should be evaluated for it’s nutrition content.

Example of typical meals; breakfast cereal, fruit or low fat yoghurt has too much carbohydrates and little protein or fat. A salad sandwich, fruit, crisps and a soft drink for lunch delivers the same high carbohydrate mix. The evening meal is often the only meal where greater portion of protein is eaten. Yet this meal will still have dominance of carbohydrates from larger servings of rice, pasta or potatoes.

Although carbohydrates are satisfying at the time, it is fairy short-lived. This is why you may often feel like you need a top up snack after a carbohydrate dominate meal.

Proteins have been shown to provide the most fullness. Fats help considerably between meals in maintaining energy levels and delaying the onset of future appetite and cravings. So remember protein should be the highest percentage in each meal followed by good carbs (vegetables) then add your good fats (nuts, olive oil, coconut oil, avocado).

03/10/2025

Do you want to know what I use kinesiology for, for myself? Keep reading.

My kinesiology sessions are roughly 6-8 weeks apart. Sometimes they are maintenance, nothing much to report, I just need a balance and to see what supplements are needed.
Most of the time recently its been about releasing trapped emotions and traumas that have come up. I had fear of flying, fear of death, the constant negative stories or thoughts my brain goes into, not feeling good enough, competition with others, feeling stressed and overwhelmed like I have a million things to do and not enough time, taken for granted, frustrated at everything and everyone, childhood anger and grief and sadness (a lot of inner child work has come up), confused about who I am, period health, there's probably more.

I have done a lot of work on my period health and gut health.

My skin sometimes needs attention.

Occasionally I need to cut out or cut back on certain foods.

But I always come away feeling calm, spaced out, confident in my decisions, that I can handle this. I always feel lighter than when I came in.

If you want to see for yourself or need some questions answered, please do get in touch.

01/10/2025

Here is this month newsletter which contains dates classes are cancelled this month:

Recently I have been mentioning in Pilates classes about watching what your elbows are doing when you are holding on your hands (plank, all fours). This is because I have notice a few of you have very flexible or hypermobile elbow joints. This is where your elbows extend or bend further than typical...

30/09/2025

For those who dont know or have forgotten, I offer Kinesiology appointments from my safe house in Southville.

Kinesiology is a whole body approach for your health. It uses muscle testing to help show us what needs helps in your body. We use muscle testing to help show us what supplements are needed for you right there and if there is any foods that your body doesn't agree with.
We use various techniques such as acupressure points, meridian lines, EFT, inner child work, lymphatic rubbing as well as more.

Sessions can involve more emotional release work or structural work or maintenance or supplement testing. It is really up to you what your body wants and needs.

I have helped with:
- digestive issues
- emotional traumas
- life stresses
- not feeling quite right
- food testing
- supplement testing
- skin complaints
- allergies to animals

Please do get in touch and see how Kinesiology can help you.
If you are struggling with life, feel on the verge of burn out, just dont know what's wrong, confused what supplements you 'should' be having, any of these or anything else I would love to help you and show you how amazing Kinesiology is.

First session is an hour and 30 minutes. Get in touch to book up.

18/09/2025

Is your ICV causing painful joints, bloating, emotional stress?

Do you know what your ICV is or where it is in your body?

Are you experiencing:
-Bloating
-Constipation and / or diarrhoea
-Dark circles under the eyes
-Digestive disorders
-Gas
- Hip pain, shoulder pain, knee pain
-IBS (irritable bowel syndrome)
-Water retention
-Skin problems

Then keep swiping to understand more or get in touch to book your kinesiology appointment.

15/09/2025

Soothe your digestion by
choosing seeds such as fennel,
aniseed, coriander, and celery.

These are packed with aromatic
plantcompounds, which
promote a clean digestive tract.

If you feel like your digestion has got sluggish, or you feel bloated or windy. Or if certain foods are feeling as good as they used to be, then book in for a Kinesiology session.

- I can see if there are any supplements that your body is in need of to help.
- I test to see if there are certain foods that your body needs a break from.
- I can balance the body's energy systems, which can help with these symptoms.
- I can help release any stress or emotions that may be causing the symptoms

Get in touch to see if kinesiology can help you.

11/09/2025

What type of Chest exercise do you like to do in your workout program?

Do you do any of these?

Do you mix it up with incline or decline?

My favourites are barbell Chest press and dumbbells flyes.

08/09/2025

Some people have amazing results from cutting out snacks and/or eating smaller portions and going to a fitness class or 2 or just walking.

Others it takes longer or you need help or your goals are different or what you want to achieve needs more work.

Some people need accountability from someone or to help hold their hands through it while others don't.

Everyone is different, everyone's path will lead them to a different outcome.

Narrow down your goals, ask for help and keep going.

If you need any help or just to see if I can help you please do get in touch.

04/09/2025

Do you massage your c section scar?

Do you do it daily?

Here are a few techniques that you can do on your scar to help with healing, creating feelings back to the numb area, helping with breath, ab activation, and pelvic floor connection.

Let me know how you get on. If you need any help, please ask.

I do scar massage as either part of a sports massage treatment or as a stand alone treatment.

02/09/2025

In order to lose weight, the 2 things are:
1. Calorie deficit - either that's you eating less than your maintenance calories or it's through moving more through the day. By creating a higher energy expenditure than what you are eating.

2. Exercise - any form of exercise to create energy out.

The other things Fitness instructors talk about are tips to help make it easier, doable, and lasting, such as:

1. Weight lifting - having more muscles will allow you to eat more when you want to lose fat. It allows your basic energy output when resting to be much higher. Creating muscles on your body gives you that toned look or makes you feel smaller and changes your body shape.

2. Protein - eating more protein helps keep you fuller and satiety between meals, so no more snacking, which will help create a lower calorie input. Plus, eating more protein while weight lifting helps make muscle.

There are so many tips and habits that can help you with your fat lost goal. I get that life gets in the way, feeling tired, not having enough time, never being home, kids, money. But investing in someone to help you through that can really help.

I love helping clients change their beliefs or habits that were no longer serving them to reach their goals. And keeping their new habits doable in times of stress or when excuses come out.

If you need any help with motivation, nutrition, exercise program, gut health, mental health, physical health, I am here.
Kinesiology, sports massage, Fitness Classes, nutrition coaching can help in some or different ways to suit your needs.

01/09/2025

This month newsletter:

http://eepurl.com/jlGRxE

Happy Reading

From September 1st onwards Monday night HIIT class is now starting at 6pm for 30 minutes. If you don’t know what we do in class let me tell you. It’s a 30-minute class. We start with a group warm up and end with a cool down. In the middle I get you working out with your whole body. Either body w...

31/08/2025

When my clients' goals are to "Tone up," this is what I discuss with them.

1. Increase muscle - with weight training and increased protein.

2. Adjusting calories - For some clients, actually eating more calories is required to get them the toned up appearance, while for others its to lose fat to show off the muscles being created.

3. Carbs - carbs are definitely not the enemy. To gain muscle to be able to tone up requires weight training, increased protein, and carbs. Carbs fuel the muscles and help with repair.

(Tone up is having muscle while having less fat on the body)

I also know that toned up can mean different things to different clients, so I will always make their goal specific instead of just toned up. Also, most clients dont realise that the toned up appearance is people having muscle whilst being lean.