Sarah Wragge

Sharing how to eat for optimal health, lose weight effortlessly, and enjoy the foods you love.

01/09/2026

One of my favorite parts about what I do is getting to connect with incredible groups of women to teach them about the power that comes with owning your nutrition and taking control of your lifestyle. Gatherings like these always remind me how similar so many of our health goals are as women, and gets it me excited knowing how empowering it can be to unlock and achieve those goals with some strategy and education!!!

Thank you to my incredible friend and SWW client, Jamie for hosting yesterday’s event. It was a special one!!

01/07/2026

Who else is prioritizing self-care in 2026? I know I definitely am.

These are a few of the rituals I turn to when I want to unwind, reset, and take a little extra care of myself, and they’re ALL coming with me into the new year:

1. 30-Minute Sauna Sessions: a simple way to sweat, release toxins, and walk out feeling instantly refreshed
2. Pausing for Your Alkalize: I know many of us already Alkalize daily, but slowing down and enjoying the ritual with intention makes it that much more nourishing
3. Putting on an Eye Mask: especially during winter, a little extra hydration goes a long way. These ones are my favorite
4. Dry Brushing: supports lymphatic drainage, gently exfoliates, and feels so rejuvenating every time
5. Making a Homemade Smoothies: they’re always healthier, taste better (especially when you’re using Optimize), and cost less than grabbing one out of the house
6. Legs up the Wall Before Bed: helps promote circulation and drain the legs after a long day
7. Lying on the Shakti Mat: acupressure the whole family can enjoy

Are there any rituals you’re loving that I need to try? I’m all ears!

01/06/2026

Save it. Screenshot it. Share it.

I’m not saying every day looks like this—but if it could, this would be my ideal daily protocol for 2026, and the same framework I recommend to my clients. It hasn’t changed much over the years, but consistently following it has completely changed me: my body, my energy, and the way I feel day to day.

My key takeaways from this routine:
-Hydrate and Alkalize first thing in the morning to jumpstart digestion and set the tone for the day
-Follow an A/B workout split (A = high intensity, B = low-impact), aim for 3–4 A days and 3–4 B days each week
-Build every meal around protein, fat, and fiber—checking off all three helps stabilize blood sugar and regulate hunger
-Create a nightly wind-down ritual to support deep, restorative sleep (taking Restore about 30 minutes before bed has been a total game changer for my sleep)

These are the simple foundations I come back to daily to support my body and simplify my life—small, strategic practices that deliver undeniable, lasting results.

01/04/2026

It’s the first Sunday of the year. Here’s how I’m spending mine:

- workout to start the day
-Grocery shopping with a napping Wynnie
-Prepping chicken soup for the week
-Treating Christian and myself to a cupping session for recovery
-Hanging out in bed in our matching pajamas

Sundays are one of the most powerful days of the week because they set the tone for everything that follows. Use the day to rest, catch up on movement, prep the meals you want to eat, and reset mentally. When you treat Sunday as a tool, you set yourself up for a strong week ahead. Let’s do this!!

01/02/2026

Raise your hand if you’re Alkalizing in 2026 🙋🏼‍♀️ Who’s with me??

01/01/2026

The start of a new year can make it feel like you need to overhaul your entire life—go to the gym 7 days a week, stop drinking alcohol overnight, clear your pantry of anything that isn’t “perfect.”

I actually don’t want you to do that. That’s not what sustainable progress looks like to me, and is actually how you crash, burn, and end up feeling defeated before February even hits. We don’t want that!!!

Instead, focus on the small, doable changes you can show up for every single day. Take the stairs instead of the elevator. Walk into town instead of driving. Add veggies to your plate before reaching for the chips. Choose water instead of that last cocktail.

This is how you create sustainable, long-term change—the kind you can actually feel and see. One small choice at a time. 2026…we’ve got this!!!!

12/31/2025

2025—what a year.

This year was a big one. It challenged me and my team in ways we didn’t even know were possible. However, looking back, it’s clear how much we accomplished and grew—as a team, as a business, as a community, and as individuals. We really have A LOT to be proud of, and it’s time to celebrate that!

Life has felt especially busy lately, which is always a good sign that it’s time to pause and reflect. Cheers to an incredible 2025, and an even better 2026 ahead. Let’s do this!!!

12/30/2025

My last favorites roundup of the year. Can you believe it?! This month started off with a sprint, and is now ending slower with more time for family and rest. These are the things I leaned on the most this month, and are seeing me through the end of the year.

-Restore. A truly slept on (pun intended) SWW product. Contains magnesium and l-theanine to help you fall asleep, stay asleep, and get deeper sleep. Such an important routine to get into as we look towards 2026.
- Trust Your Gut cookbook. I know I’ve talked about this book already but you guys, every recipe is a hit. We’ve been working our way through the book at the Wragge household and are loving each recipe more than the last.
- Miracle Balm. This is a must-have, everyday product for me—especially on busy days when I have 5 minutes to get ready and want to look my best. I wear shades Miami Beach with Golden Hour on top.
-SWW-Approved 4 pm Mini Meals. If you aren’t on the Mini Meal train yet, I don’t know what you’re doing! They take 5 mins to prep, are easy to pack, sustain hunger levels and blood sugar until dinner, and fuel your body with pure nutrition.
- Cooper Cardigan. Structured enough to wear from morning to night, and cozy enough that you won’t want to take it off all winter long!
-Claim Your Confidence by . Now that I have more time to read in this week between Christmas and New Year’s, I’ve been rereading this book by my dear friend Lydia and think everyone needs to do the same. Lydia has such a remarkable story and the guidance she shares in this book is unmatched.
-Grocery Store Rotisserie Chicken. Nothing fancy, but you will not walk into my house without seeing one of these in the fridge. Perfect to add to lunch, your 4 pm Mini Meal (where are my Chicken in a Bag-ers at?), or dinner if you’re short on time.
-Family Time. Plain and simple—there’s nothing like it, and nothing more important than it.

Did I miss anything? I’d love to hear your December favorites in the comments. 💚

12/29/2025

Coming at you live from my morning walk with a reminder that all it takes is 5 minutes to get a workout in. It doesn’t always have to look like an hour-long gym session at the perfect time or in the perfect workout outfit. All you need is a quick 5-20 minute burst to meet yourself where you are. Maybe it’s a walk around the neighborhood, a quick plank in your kid’s bedroom during playtime, squats while you’re waiting for the oven to heat up.

Some movement is better than no movement, so I challenge you to show up for yourself and move that body this holiday season. If I can do it, you can too.

12/28/2025

Shrimp cocktail, anyone? If you have a New Year’s party coming up, our shrimp cocktail recipe is one of the easiest and healthiest appetizers to serve. Bring it to a party or serve it at home if you’re hosting—either way, it’s sure to be a hit. Bonus: your guests will get a nice serving of protein to prevent that blood sugar crash. Happy guests, happy host.

INGREDIENTS

COCKTAIL SAUCE: -1/2 cup of ketchup -1 teaspoon of lemon zest -1 tablespoons of fresh lemon juice -1 tablespoons of horseradish -1 teaspoon of Worcestershire -1/2 teaspoon of hot sauce -1/4 teaspoon of celery salt  SHRIMP: -2 pounds of peeled, deveined shrimp (the biggest and best you can find) -6 cups of water -2 tablespoons of salt -2 lemons -1 bunch of parsley -2 pounds of ice  INSTRUCTIONS  SAUCE:
1. Mix all together in a bowl, cover and refrigerate
2. Garnish with parsley
 SHRIMP
1. Prepare an ice bath with 1 lemon cut into wedges
2. In a pot, add 6 cups of water, 1 lemon cut into wedges, the juice of one lemon and 2 tablespoons of salt
3. Bring to a boil
4. Turn off flame
5. Add shrimp and cover
6. When shrimp are just cooked through (about 4 minutes) strain and place in ice bath until cool
7. Remove shrimp from ice bath and place on a towel to dry
8. Cover and place in fridge until ready to serve
9. Serve shrimp with sauce on the side

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http://sarahwragge.com/

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