Sarah Hight Coaching, Memphis, TN (2025)

09/04/2023

Week three behind me. It was far from perfect but I’m still showing up.

I’ve been killing my workouts and runs and am feeling very strong, the only problem is I’m also very hungry! 😂

Increasing carbs this week and shifting my focus to more whole foods while emphasizing adequate hydration.

Seeing if this will help this week’s hunger. If not I may consider carb cycling or just an overall increase of calories to help with my adherence.

08/27/2023

Sharing a little non-fitness/nutrition related life:

My husband is the executive director for a non-profit that honors senior veterans ()

Their big fundraiser every year is a Gala where they raise a ton of money that goes towards their mission of bringing honor, healing and hope to senior veterans.

My husband has been working 12 hour days ALL DAY for the last few weeks, it’s been very hard on our family. I’m happy to support him and the work he does. But I’m really glad it’s over! 😂

Anyway, here are some pictures of us all dolled up!

08/27/2023

You can’t tell anything from the photos, but I’m committed to posting them anyway. 🤪 I swear I’ll get better at taking these pics one day.

This week was challenging because of how busy it was for our family. I didn’t prep a lot of food so we did eat pizza and chick-fil-a for dinner (still managed to hit my macros) I ate normal and tracked yesterday until our dinner out last night. I had salmon, short ribs, risotto, vegetables, salad and chocolate mousse, I also had a beer and a half. It probably was a dumb idea to take measurements and photos the morning after this, but oh well. 🤷🏼‍♀️ This will make week 3 measurements/photos that much more impressive!

I was SUPER sore from my HIIT class on Tuesday, like couldn’t brush my hair my lats hurt so bad. 😂 I ended up taking a rest day Thursday.

Steps were lower because of the sauna it was outside all week. We did not set up the treadmill.(that’s on my list this week!)

Overall, happy with results this week, it wasn’t a perfect week so I don’t expect amazing results. Remember to align your expectations with your efforts.

Ready to work hard this week! 💪🏼

08/22/2023

Mastering maintenance seems to be the missing piece these days. Most people are really good at gaining weight and losing weight, but not many people are doing a good job of maintaining their weight in a healthy way.

I think this is true because most people live in phases of restricting and bingeing. They are either on a strict diet or completely lacking in discipline with anything pertaining to nutrition. This all-or-nothing mentality has to stop, it’s so damaging to our metabolisms and it gets us nowhere in the end.

If you struggle with going through these phases, feeling like you are always planning your next diet, only to blow it a week or two in, then maybe it’s high time you focus on building some healthy habits while maintaining your weight.

Stop treating maintenance like a free for all: skimping on food choices, eating garbage, half-assing workouts or not working out at all, being sedentary and telling yourself you’ll start Monday or in a few weeks. (News flash, you might actually be in a surplus)

Work on developing some healthy habits so that the next time you choose to diet, the only change you’re making is a decrease of calories.

It’s not new and sexy, or a quick fix, it’s actually really simple and boring, but it is CRUCIAL to your future diet success!

What habits are the hardest for you? What can you work on while in maintenance to help make your next deficit phase easier?

08/20/2023

Week 1 update, 10% done with this deficit, really pleased with my progress and adherence so far

This week had a few challenges getting used to lower calories early in the week, but I worked out some kinks along the way. Figured out how to time my meals/snacks so I wouldn’t have any extreme hunger.

Before starting this deficit I spent 9 months in maintenance/slight surplus. This time wasn’t spent doing whatever I want or taking it easy. I spent this time focusing on building solid habits. Tracking most days, eating over 110g of protein a day, consistent workouts with focus on building muscle and keeping steps 8000+ a day.

I fine-tuned these habits during my maintenance phase, so that when I entered a deficit the only real change I made was how many calories I was eating.

Maintenance isn’t a free for all or a time to sit back and do whatever you want. I would argue it’s the most important phase to get right (since you’ll be in it most of your life)

Any questions for me?? 👇🏼

08/13/2023

I’m always so ready for summer to be here, but usually so ready for it to be over by the time August rolls around. My body and sanity craves routine and structure. The kids went back to school last week, which means more structure for everyone, and more time for myself during the week!

I love pushing myself to be the best version that I can be. Setting some performance and physique goals for the rest of this year. Excited to see what I can accomplish over the next few months!

I will be posting weekly deficit updates, so watch for these posts if you want to follow along on my journey!

If you’re like me - motivated by the summers end and wanting to set some goals for yourself the rest of this year, I’d love to help you!

Click the link in my bio to apply for 1 on 1 coaching!

05/10/2023

Even if your kids are amazing sleepers, at some point you’ll deal with sleepless nights from teething, sickness, sleep regressions, fear, ect…

Here are some helpful and encouraging tips to stay on track in these hard seasons.

I’ve personally been dealing with many sleepless nights over the past few months and it sure takes the wind out of my sails. I’ve had to shift focus and expectations many many times. It’s a challenge to not give up or push my needs and goals off until this season ends.

Taking care of our bodies during these seasons is especially important. We are already under additional stress from lack of sleep. We need to do things that nourish and energize our bodies, instead of developing destructive behaviors. Putting yourself first and making your health a priority will allow you to be stronger for all the people around you. Just remember, it’s only a season 🤍

05/08/2023

I knew I would have a use for these photos 😂

Celebrating because I’ve officially passed my CPT exam and am so excited for all the knowledge I’ve gained that I can share with my clients!

I’ll be honest, this test gave the NCLEX a run for its money. I was 95% sure I failed before I hit submit.

Be on the lookout for some new things developing over here at SHC this summer 👀

04/16/2023

Food plans for this week.

I’m not bulk prepping anything, keeping meals simple for busy week nights this week. Also delegating dinner to my husband one week now that it’s grilling season 🙌🏼

Macro-friendly foods always give us leftovers, which are super easy for lunches.

Eating healthy does not have to be complicated! Don’t be afraid to simplify and do what works for you!

03/05/2023

We have a busy week and busy weekend with my Half Marathon on Saturday and the start of Spring Break 🙌🏼

Keeping meals really simple, having a leftover taco night and choosing things I can mostly make in the slow cooker and throw together before dinner time.

It doesn’t have to be hard to hit your protein. Macro Friendly Food Recipes have always made it easy!

What are you cooking this week?

03/01/2023

I won’t lie, it’s been a ROUGH start to the year. Getting back on my feet after our trip to Mexico, tax prep stuff for work, dealing with some really heavy personal stressors, and then throw in some toddler sleep regression, sickness all around and not sleeping through the night in going on 14 days now (because of the toddler)

I am exhausted.

Started off strong working towards my goals this year. Fell off the wagon a little these last two weeks. This is life. Progress is not perfect or linear.

No, I didn’t hit all my goals with flying colors. But I’m much further along than when I started this process and I will keep showing up as best I can.

Weight is up mostly due to not tracking over holidays and on our all-inclusive vacation. I also cannot curb hunger when training for a Half-Marathon. 🤷🏼‍♀️ Tightening up tracking a bit for the next few weeks.

Missed workouts are solely due to sick kids. No control over that. I will keep pushing for an ideal number each week.

Bedtime and Wake-time is a disaster. Meeting myself in the middle to set a new goal of 6am wake-up. All pending the not-sleeping-toddler.

Reading 10 min, bible reading, content creation and framing out a group coaching program has suffered along with my early wake-ups.

CPT training has been WAY MORE INTENSE and involved than I anticipated. This is my #1 priority over the next few months for my business.

If you’re still here, thanks for following along and being my online accountability. 🤪

Here’s to a healthier next few months with a lot more sleeping through the night 😴

02/26/2023

Still getting back on my feet from having a sick kid all week and dealing with a sleep regressing toddler. (Going on 2 weeks of not sleeping through the night 😩)

Not really prepping anything this week. Using this weekend to truly rest and try to get caught up on some things that took a backseat this week.

Here’s to a more productive and healthy week 👏🏼

02/12/2023

Not much new here 🤷🏼‍♀️

When you find the foods and recipes that work for your macros and your busy life, you really don’t change much.

No big Valentine’s Day plans here. Making chicken Parmesan at home and will probably pick up some Frost cookies for the kiddos. Take me on a date 🤪

Meal prep for the week consisted of me making a big batch of MFF Greek yogurt chicken salad after church. I ate that for lunch today and will cycle it with leftovers for lunches throughout the week.

What are you cooking this week?

02/08/2023

Most of us can come up with an excuse for anything. Our lives are so busy.

If we are willing to be honest with ourselves, most of our excuses for why we cannot follow through or show up come from life’s little disruptions. These disruptions allow us to rationalize our behavior but they prevent us from reaching our goals.

If I’ve learned one thing in my adult life, it’s that things don’t normally go as planned. So how do we navigate the unexpected and prevent it from becoming the reason we don’t move ourselves forward?

Having some things in place and some accountability can help! Swipe through these slides for some practical ways to set yourself up for success in the midst of what life throws your way.

Please like, comment, save or share if this was helpful to you!

02/05/2023

This week’s food plan:

I’ve been posting these for several weeks now and you’ll notice breakfast and lunch does not change much. I’ve found what works for me and I’m sticking with it 💪🏼

Keeping dinner recipes fast and convenient this week. I’ve made all these before (with the exception of the new MFF chicken meatballs) so I know they are quick and my family will actually eat them. 😋

I couldn’t get a time slot for Walmart pick up today so I’ll go in the morning and prep a few things tomorrow.

What are you eating this week?

01/31/2023

Here are some tips to get the most out of your 1-on-1 coaching journey.

I always tell my clients to just show up. Show up every week. It doesn’t have to be perfect. If you stop tracking, or don’t fill out your sheet and give me no data at all, then I can’t help you. The more info you give me, the better. And the chances are the better success you will have in the program.

I’d rather see a week where you ate way over/under your macros/calories so I can coach you through why that happened and ways to avoid that, than to see a blank check-in sheet.

Another thing that is so important is to ask questions. Always ask questions, during the week, when they pop in your head or save them for your check-in if you want.

And TRUST THE PROCESS. This is not a quick fix diet. If you follow the suggestions of your coach, chances are you will have success in reaching your goals. If you are continually questioning them or reluctant to follow their guidelines, you are likely only slowing down your progress.

I’d love to hear from the coaches out there, anything you’d add to this list?

01/29/2023

Food Prep is simple this week.

Not making as much food, we ended up with A LOT of extra Chicken Fried Rice last week 😂

It only took me about 45 min to cook the soup, hard boil and peel eggs and wash and cut berries. ✅

Ready to get this week started. What are you doing today to make your M-F run smoother?

01/27/2023

Honesty is the foundation of any successful health and fitness journey. Being honest with yourself and your coach about your goals, struggles, and progress is essential to reaching your desired outcome.

Sarah Hight Coaching

09/04/2023

08/27/2023

08/27/2023

08/22/2023

08/20/2023

08/13/2023

05/10/2023

05/08/2023

04/16/2023

03/05/2023

03/01/2023

02/26/2023

02/12/2023

02/08/2023

02/05/2023

01/31/2023

01/29/2023

01/27/2023

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