Coach Sara for IIFYM Women

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Dover Air Force Base, DE
Coach Sara for IIFYM Women

Gain confidence in how you move and fuel your body for your lifestyle! Online coaching for weight loss, bodybuilding, functional fitness and contest prep.

Macro coaching available

07/01/2025

I want to talk about nutrition and tracking.

You don’t have to track macros to focus on your nutrition. This is a big misconception around macros.

Tracking is a tool—its not needed to focus on nutrition.

You can still:
✅ Prioritize protein
✅ Build balanced meals
✅ Stay consistent with your habits
✅ Be mindful of portions
✅ Tune in to hunger/fullness cues

Tracking teaches awareness. But the goal is to learn how to eat well without needing to log every bite.

Start with structure. Add consistency. The results will follow.

If you are ready to learn about nutrition, message me today 🫶

06/21/2025

If you’re signed up for a fall race (or thinking about it 👀)...

and you want to show up feeling & performing your best—

I’ve got 3 open spots for 1:1 support with a focus on Fall race prep!
This coaching is for runners and hybrid athletes who are:

🏃‍♀️ Training for a fall trail or road race
🍽 Trying to figure out how to fuel for long efforts without bonking
💪 Wanting to feel strong, not just “get through it”

We’ll build out your training, clean up your nutrition strategy, dial in your long run nutrition, and get you across that finish line with energy left in the tank.

🎯 3 spots open

📅 Perfect for anyone racing Sept–Nov
📲 Message me “RACE READY” and I’ll send you all the details
No pressure, just a conversation to see if we’re a fit.
Let’s make this your strongest season yet.
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💬 Tag your training buddy
📌 Save this if you’re still on the fence about getting a coach — but know you want support this time

04/30/2025

✨ You don’t need another diet. You need a system that finally makes sense.

I created Macros Made Simple for the woman who’s done with the extremes—
✖ Tired of tracking perfectly or not at all
✖ Tired of losing weight only to gain it right back
✖ Tired of treating food like the enemy

This isn’t about obsessing over numbers.
It’s about understanding them so you can fuel your body, feel strong in your workouts, and finally break the “on or off” cycle.

💡 I’ll teach you how to: ✔️ Build meals that hit your goals (without eating chicken & broccoli 24/7)
✔️ Track without it taking over your life
✔️ Stay consistent even when life feels chaotic
✔️ Shift your mindset so food doesn’t control your day

I’ve been where you are. I struggled for years with food, chasing “skinny,” and feeling like nothing ever worked long-term. Macros Made Simple is everything I wish I had back then—education, strategy, and support without the BS.

Enrollment is open—and spots will go fast.

🚀 If you’re ready to get stronger, feel leaner, and actually understand how to fuel your body...THIS IS FOR YOU!

04/27/2025

You’ve downloaded the meal plans.
Watched the YouTube meal preps.
Tried to track macros... for like 3 days. 😅

But let’s be honest—none of it sticks.

Not because you’re lazy.

But because you’ve never had the structure, support, and real-life strategy to make it work for YOU.

That’s where Macros Made Simple comes in.

🙌 A 16-week group coaching program designed for busy women who want to:
✅ Stop overthinking every meal
✅ Build consistency that actually lasts
✅ Train with purpose—not guesswork
✅ Finally understand macros without stress

🎉This is a BRAND NEW OFFER!

Inside, I’ll show you how to simplify your nutrition, gain confidence with tracking, and preview exactly how we do things inside Macros Made Simple.

No extremes. No overwhelm. Just real support from a coach who gets it.

👇 Ready to stop starting over?
Drop a 🔥 and I’ll send you the details!

Or click the link and join today:

https://www.trainerize.me/checkout/iifymwomen/IIFYM.Women?planGUID=2b9341efe6f344d797a2ddfe6816b7c1

04/18/2025

FREE 5 Day Macro Jumpstart!

Starts Monday April 21st-April 26th.

Sign up below and you get a welcome Freebie as a THANK YOU!

https://docs.google.com/forms/d/e/1FAIpQLSeTvZW1PE5pKwyDNur7R0vinM3UdE6FdOGBbb_YqOBRqrIg4g/viewform?usp=sharing

04/02/2025

Something exciting is coming your way soon, and we couldn’t wait to give you a sneak peek!

If you’ve ever felt frustrated with your nutrition—whether you're unsure about what macros are, struggle with tracking, or want a sustainable way to fuel your body—this challenge is going to give you the jumpstart you need!

On April 21, I will be launching the 5-Day Macro Jumpstart Challenge, where she will guide you step-by-step to get a handle on your macros and start seeing results.

No sign up necessary! Live event calls every day for 5 days at 12 PM AKST (4 EST)

This is your chance to finally make sense of all the nutrition info out there and create a sustainable plan that fits your lifestyle.

You’ll get:

Education on macros so you know exactly what you’re putting into your body & why

Actionable strategies to track macros without feeling overwhelmed

A sneak peek into what it’s like to work with me in the NEW PROGRAM Macros Made Easy Group Coaching (opening May 5th) $129 per month 4 total payments across 16 weeks

Are you ready to dive in? Keep an eye out for more details in the coming weeks, and I’ll be back soon with more info.

01/02/2025

I get it—life is crazy, you’re already juggling a million things, and the thought of making big health changes feels... well, overwhelming. 🙄⁣
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You’ve probably been there: You set unrealistic expectations, aiming for perfection, and end up giving up before you even start. ⁣
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🤷‍♀️Sound familiar?⁣
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But here’s the thing: 𝗟𝗶𝗳𝗲 𝗶𝘀𝗻’𝘁 𝘀𝗹𝗼𝘄𝗶𝗻𝗴 𝗱𝗼𝘄𝗻, and your goals don't magically happen without a little effort. ⁣
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➡️𝘠𝘰𝘶𝘳 𝘣𝘪𝘨𝘨𝘦𝘴𝘵 𝘮𝘪𝘴𝘵𝘢𝘬𝘦 is that you feel like you need to make huge, dramatic changes all at once. ⁣
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When in fact, that's the reason you keep starting and stopping over and over again.⁣
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Instead, let’s break it down into something simple.⁣
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Here’s your focus for today:⁣
✅ 100g of protein⁣
✅ 1 serving of fruits and veggies⁣
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That’s it. No crazy diets, no overwhelming plans. Just simple, actionable steps you can actually stick to—because progress doesn’t have to be complicated.⁣
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✨️Small wins lead to big results, and guess what? The only way to start seeing those changes is to stop waiting for the ‘perfect’ moment and just start.⁣
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And if you’re ready to take it to the next level and build lasting, sustainable habits that fit YOUR life, I’ve got you covered.⁣
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I’m here to help you fuel your body, boost your fitness, and achieve your goals through 𝗙𝘂𝗲𝗹 𝗬𝗼𝘂𝗿 𝗙𝗶𝘁: 𝗡𝗲𝘄 𝗬𝗲𝗮𝗿 𝗖𝗵𝗮𝗹𝗹𝗲𝗻𝗴𝗲.⁣
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❌️ This isn’t about quick fixes or extreme diets—it’s about creating a lifestyle you can stick with, even on your busiest days.⁣
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If you’re tired of feeling stuck or overwhelmed and ready to make health a part of your routine (without the stress), DM me to learn more or click the link in my bio to get started. ⁣
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Let's make this year the one where you finally feel like you're crushing it. 💪

01/01/2025

HAPPY NEW YEAR 🥳🎉

Now that the holiday chaos is officially over... it’s time to get real.

You’ve been thinking about joining the Fuel Your Fit: New Year Challenge, but let's face it—you are waiting for things to 'slow down' before you commit..... right? (We totally get it 😅)

But here’s the truth: the clock is ticking and you’ve only got 5 days left to make your move before doors close!

Let’s be real—waiting for the “perfect” moment? That’s exactly what’s been holding you back. The “perfect” moment is NOW.
Imagine 16 weeks from now: stronger, more energized, feeling amazing in your skin. Let’s stop waiting for Monday or next month. You deserve to start today.

And guess what? You can commit right now without having to pay until Monday when we kick off our challenge! That's right, what better way to start the new year with a goal that you will put yourself first!

Here’s what you’ll get inside the challenge:

🔥 A customized nutrition plan so you know exactly what to eat (no more guesswork!)
💪 Efficient workouts that fit into your busy life—no more wasting time at the gym
🎯 Simple habit-building to help you stay on track, no matter how busy life gets
🧑‍🤝‍🧑 A supportive community cheering you on every step of the way
📈 Progress tracking so you can see how far you’ve come!

So what are you waiting for? Let’s kick procrastination to the curb together and make 2025 the year you stop putting things off!
You’ve got just 5 days left to secure your spot and pay later—so let's make it happen!

Click the link in the comments to reserve your spot now!
Excited to see you crush your goals in 2025! 🏆

12/20/2024

𝙈𝙤𝙢 𝙇𝙞𝙛𝙚. 𝙃𝙖𝙥𝙥𝙚𝙣𝙨.⁣
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➡️We get sick (and the kids get sick... and the dog gets sick too).⁣
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➡️We travel, but we never seem to escape the laundry pile.⁣
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➡️We get married, and then we become the ones planning everything for everyone else.⁣
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➡️We have kids (and suddenly, it feels like the calendar is full forever).⁣
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➡️We have holidays and celebrations, and somehow end up doing all the shopping, cooking, and organizing.⁣
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➡️We have work deadlines and meetings, often juggling emails between school pickup and dinner prep.⁣
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➡️We go through breakups, tough times, or changes in relationships.⁣
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➡️We move homes, change jobs, or manage the endless chaos of life transitions.⁣
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➡️We lose loved ones.⁣
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➡️We have days of great mental health, and days where just getting through feels like a win.⁣
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➡️We lose weight, then gain weight, then lose it again.⁣
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➡️We build muscle, only to feel like it’s slipping away during a hectic week.⁣
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But here's the deal—life as a mom is full of unexpected twists, and it never slows down. ⁣
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🫠Between keeping the family running and managing a million little details, it feels impossible to stay consistent with your health, fitness, or self-care.⁣
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𝘽𝙪𝙩 𝙝𝙚𝙧𝙚'𝙨 𝙬𝙝𝙖𝙩 𝙄 𝙠𝙣𝙤𝙬 𝙖𝙨 𝙮𝙤𝙪𝙧 𝙘𝙤𝙖𝙘𝙝: You can still prioritize YOU, even in the busiest of times.⁣
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𝙄’𝙢 𝙝𝙚𝙧𝙚 𝙩𝙤 𝙝𝙚𝙡𝙥 𝙮𝙤𝙪:⁣
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✅️Build sustainable habits that fit into your busy schedule (and are actually realistic).⁣
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✅️Celebrate progress, no matter how small you think it is. ⁣
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✅️Find flexibility in your routines so that you don’t feel guilty when life gets in the way.⁣
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✅️Strengthen not just your body, but your mental and emotional resilience so you can show up as your best self.⁣
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🫶Because being a mom isn’t about perfect workouts or meal plans—it’s about doing what you can, when you can, and not giving up. Your health should support your life, not overwhelm it.⁣
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✨️If you’re ready to start feeling better, stronger, and more in control (without adding more stress), I’m here to support you. 💪💖⁣
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Click the link below to sign up for coaching, and let’s make this journey work for YOU.

https://www.trainerize.me/checkout/iifymwomen/IIFYM.Women?planGUID=f5602271c6c14d1bbb26335f60af329d&fbclid=PAY2xjawHGA69leHRuA2FlbQIxMAABpkFaSPYfHAqrj20YS6femCFi6aJcMDPaI2HC7jeVB4G524h3Iqmq3y6XaA_aem_gYx7CwT6s__wY6ZDQlpbQQ

12/18/2024

Fuel Your Fit: New Year Challenge – Starting January 6th, 2025 🌟
Ready to kick off the year with a fresh start?

Join our Fuel Your Fit: New Year Challenge and set yourself up for long-term success with a unique blend of 1:1 coaching and group support. This is the perfect opportunity to achieve your goals while staying motivated and connected.

Is This Program Right for You?
✅ You want to master the fundamentals of nutrition.
✅ You need a supportive coach to guide you and help you stay on track.
✅ You’re tired of yo-yo dieting and want a sustainable, realistic approach.
✅ You’re feeling confused by macro tracking and could use some guidance (macros included!).
✅ You thrive in a group setting that offers motivation and accountability.
✅ You’re looking for a structured training plan with options for both home and gym.
✅ You want to focus on specific goals, whether it’s building muscle, burning fat, or both.

The Bestie Deal Referral Program:
Want even more perks? Here’s the deal:
💥 Refer a friend: Get 20% off the first month of your next challenge!
💥 Your friend: They’ll get a FREE 1-on-1 coaching call with me to kickstart their journey!

How it Works:
Share the sign-up link with a friend.
When your friend signs up, they get their FREE coaching call, and YOU get 20% off the first month of the next challenge!
Once your friend signs up, reach out to Coach Sara Burda and share who you referred—I’ll send you your EXCLUSIVE discount code to use and make sure you both get your rewards!

💥What you get with the New Year Challenge:
➡️ Customized macros tailored specifically to YOUR goals
➡️ Bi-weekly check-ins with personalized feedback and macro adjustments
➡️ Daily educational videos on nutrition, macros, and habits in our private Facebook group
➡️ Ongoing group support to keep you motivated and accountable
➡️ Access to the 16-week training program in the Trainerize Coaching App (home & gym versions)
➡️ Ongoing support inside of the FB community from Coach Sara and the other women working towards their goals.

Sign up today and Pay later:
https://www.trainerize.me/checkout/iifymwomen/IIFYM.Women?planGUID=f5602271c6c14d1bbb26335f60af329d

12/16/2024

Weight loss might be the goal that gets you started, but as your coach, my job is to help you make that goal sustainable for the long term. 💪🏼 Here’s how I support you beyond the scale:⁣
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🫶I’m the person who pours into you—celebrating your wins, both big and small.⁣
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Whether you’re hitting new personal bests in the gym, sticking to your meal plan even when life is busy, or simply feeling stronger and more confident, I’m here to acknowledge those moments and help you build on them. 🙌⁣
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👏Together, we’ll identify exactly what’s working for you, so you can keep moving forward without burning out.⁣
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🫠When obstacles pop up—like a crazy week with no time for meal prep, or feeling discouraged after a few off days—I won’t just leave you hanging. I’m here to be your support system, helping you navigate those challenges with you!⁣
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➡️𝘽𝙪𝙩 𝙢𝙤𝙨𝙩 𝙞𝙢𝙥𝙤𝙧𝙩𝙖𝙣𝙩𝙡𝙮, 𝙄’𝙡𝙡 𝙝𝙚𝙡𝙥 𝙮𝙤𝙪 𝙨𝙚𝙚 𝙩𝙝𝙚 𝙗𝙞𝙜𝙜𝙚𝙧 𝙥𝙞𝙘𝙩𝙪𝙧𝙚. ⁣
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This journey isn’t just about losing weight, it’s about creating lasting habits that support your overall well-being. I’ll be with you every step of the way, whether you’re hitting your goals or facing setbacks. ⁣
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🙄When things don’t go as planned, we’ll focus on finding solutions together, so you can learn, adjust, and keep moving forward.⁣
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I’m here to help you grow—not just physically, but mentally and emotionally, too. ⁣
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💛I’m invested in your progress, your mindset, and your long-term success. ⁣
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😊 Together, we’ll work on building strength, confidence, and a positive relationship with your body, so you can feel empowered in every area of your life.⁣
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If you’re ready for a coach who will pour into your journey, support you through challenges, and celebrate your growth, let’s make it happen. You don’t have to do this alone. 💖⁣
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Click the link below to sign up for coaching and start building a healthier, stronger, more confident YOU. ✨ ⁣
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https://www.trainerize.me/checkout/iifymwomen/IIFYM.Women?planGUID=f5602271c6c14d1bbb26335f60af329d&fbclid=PAY2xjawHGA69leHRuA2FlbQIxMAABpkFaSPYfHAqrj20YS6femCFi6aJcMDPaI2HC7jeVB4G524h3Iqmq3y6XaA_aem_gYx7CwT6s__wY6ZDQlpbQQ

12/15/2024

Fuel Your Fit: New Year Challenge – Get Ready for a Year of Transformation (and No Guilt) 💪✨

Here’s the deal: Sign up today – pay later. You’ve got enough on your plate, so let’s take that stress off you and set you up for success without adding more holiday pressure. 💥

Why You Need This Challenge:
Let’s be real—between school runs, holiday prep, and everything else, your fitness often gets put on the back burner. But 2025 is YOUR year to prioritize yourself—and this challenge is exactly what you need to stay motivated, make smarter choices, and finally see the results you’ve been working for. 🙌

What’s Included?
📝 Advanced Data Tracker: Track your workouts, meals, and recovery, and see exactly what’s working (and where to tweak). No more guessing or falling off track. 📊

🔍 Real-Time Insights: Use data to fine-tune your approach to nutrition, training, and rest so you can make informed decisions
🎯 Support From Coach Sara: Personalized guidance to help you stay on track and make lasting progress. You won’t be doing this alone!

💪 Sustainable Results: No quick fixes or fad diets here. This is all about long-term success—without the overwhelm.

How It Works:
Log Key Metrics: Track workouts, meals, and recovery for a clear picture of your progress.

Spot Trends: See patterns in your body’s response to your efforts and adjust as needed.

Refine Your Plan: Coach Sara will guide you through tweaking your approach to make sure you’re always on track.

Ready to crush your goals in 2025 without the burnout or guilt? Sign up today and secure your spot in the Fuel Your Fit: New Year Challenge, and we’ll handle the rest.

⏳ Pay later so you can enjoy the holidays and come back in January ready to slay! 💥

Spaces are limited! Click the link below to join today. Let's make 2025 your year—starting now. 💖

https://www.trainerize.me/checkout/iifymwomen/IIFYM.Women?planGUID=f5602271c6c14d1bbb26335f60af329d

Address

Dover Air Force Base, DE

Telephone

+15709265558

Website

https://www.trainerize.me/checkout/iifymwomen/IIFYM.Women?planID=16068, https://iifymwomen.org/

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Our Story

My goal is to help you overcome the obstacles that stand in your way in order to live a healthy life. Healthy looks different on everyone, this is why I take a holistic individualized approach to your goals. My mission is to educate you on how to nourish your body, move well and be an advocate for your own health and well-being. Making a change towards optimal health can be difficult to navigate alone. This is the very reason I started coaching, I want to enable others to make choices that feel good to them through the proper guidance and education. If you have been trying to make a lifestyle change, yet nothing is working, you didn’t fail. The program you tried failed you! Together we can work on finding an approach that is sustainable but also leading you towards your best life!