https://www.fitnessadvantagenf.com/nutrition-coaching

Coach Sarah Sirico, Southold, NY (2025)

09/04/2024

I hope what you take away from this exercise is DATA.

Use it to do a little self reflection.

Then, as you go through the coming days as if you’re in your own reality show, see if it helps you build awareness about the impact each small choice makes. Good or bad, they add up. ✨

• Hey! Do my posts get you thinking? Do they help? If so, would you please:
- share to your stories any posts that resonate, or
- tag someone, or
- send to a friend. ✨ 🙏🏻
Credit for the movie crew idea. 🎥

05/15/2024

**If you read this and feel that you DON’T already have these skills, that’s where habit coaching can help. Go ahead and try visualization on your own first. You might surprise yourself! But, if you find you still need support in building your resilience, lmk. ✨

Content Credit: Precision Nutrition

Have you ever tried using visualization?

04/28/2024

When things don’t go as planned & life is extra busy, don’t assume you always have to sacrifice.
•
There’s almost always something you can do to still take a solid step toward lifestyle habits your practicing.
•
Get creative & remember it doesn’t have to be perfect to still move you forward.
•
Instead of bailing completely on a habit, remember: if consistent, “good enough” can still get you there! 🙌🏼

04/17/2024

Sometimes I’ll catch myself making excuses for my actions when they don’t quite align with my goals. BUT, I try really hard to flip the script as soon as I am aware of it, take responsibility, and move forward immediately with a better plan.
⤵️
How often do you catch yourself making excuses for your own behavior?
💬
Excuses for things like:
•why you didn’t get to the gym enough
•why your meals weren’t the healthiest
•why you’re so tired
•why you didn’t drink enough water
🗣
Excuses which usually include words like “I was”...
•”busy”
•”tired”
•”forgot”...
🚫What’s easier: rationalizing our actions so we feel better about not getting the stuff done. .
✅What’s harder: owning your sh*t and taking accountability for why you didn’t get stuff done.
💥This week, I’m challenging you to do the harder thing and OWN YOUR SH*T.💥
That might look like this:

🏋🏻‍♀️”I was lazy; I’m self conscious about how I look; I have no idea what I’m doing”

🥘 “I didn’t prepare ahead; I waited until I was so hungry that I made a poor choice; I don’t want to give up the foods I love.”

🛏 “I chose going out over getting sleep; I didn’t prioritize bedtime; It’s easier to drink wine to fall asleep than have a sleep routine.”

💦 “I kept forgetting; I didn’t want to have to p*e all day; I hate the taste of water.”
…
💡If you’re not carrying out what you keep intending to, being super honest with yourself about WHY, might actually nudge you to start taking some action. Remember what you have control over vs what you don’t, and carve out an initial action plan from there. I’m always ready to help you brainstorm, so drop a comment if you need help!

Hope you’re having a good week..What small action will you get done TODAY, no excuses, after reading this? 😀

04/03/2024

Your environment is a major factor in how you make choices.

Who and what are near you that lead you into poor decisions?

What can you do to change your environment to make it easier?

🤔 Pay attention today! Make a list of environmental things you have control over. Then come up with some ideas that you can practice. Need suggestions? Lmk!

03/06/2024

I’ve been up since 3am. Last year, this was a common occurrence I worked hard to improve. Thanks to the help of my doctor, this is significantly better. Still, those check engine lights come on here and there, in the form of poor sleep, fatigue, emotions, tight muscles…

Our bodies are always trying to tell us something. Stress makes it hard to get quality or sufficient sleep, make healthy food choices (hello comfort foods), exercise, enjoy social interactions, work productively, etc. We can become more prone to illness and injury, or experience weight gain (or loss). Our hormones get wonky.

Four of my clients are dealing with MAJOR life stressors right now, from work/school, trauma, personal illness, to an ill family member. There are things completely out of their control here. And while we know some stress is temporary, the reality is there are other stressors we know may not be going away any time soon.

So, in these times, what can we do??

We must shift to make self-care a priority, however we are able. What this could look like:

🧐perspective - recognizing what you do and don’t have control over right now (see link below)

🥘 not being in a caloric deficit (might have to put those body composition goals aside for now, or if you’re in a deficit, keep it very small)

🚶ditching high intensity workouts (consider focusing on strength & zone 2 cardio)

✋saying “no” to people and things that aren’t absolutely necessary. This includes distancing yourself from people who are always negative

🗣️speaking to a coach, therapist, or friend who is ready to listen

🙏🏻asking available friends/family for a little back up with things (errands, kids, etc) even if it’s just so you have a little time to nap/meditate/walk, etc (or be alone to have a helpful emotional release!)

☀️ getting outside in the fresh air & daylight

🧘 practicing other stress relievers (gentle movement, quiet time (deviceless), a night time wind-down ritual, etc.)

This may give you more ideas:
https://www.instagram.com/p/CVIhQaup6l0/?igsh=aGwyMm84cWQ3MWp2

I hope this helps you 🫶🏻
Questions? I’d love to help in any way I can.

12/28/2023

In the words of Paul Rudd’s character in Forgetting Sarah Marshall....”Do Less”
-
Often when we want change, it’s hard to embrace the idea of just doing one small thing at a time. Sure, we might understand in theory why it makes sense to start small, and yet when we try to make a change, we just can’t help ourselves can we?
-
Do we patiently & consistently chip away at 1 thing until it’s a habit, then add a little more? In MOST cases, nope. It’s typically our nature (in large part due to social and cultural influence) to “go all out” - you know, start 7 day a week exercise program, grocery shop for the new diet, clean out the closet, reorganize desk, reorganize whole life, etc…..all on the same day - most likely a Monday. 😁
-
Of course this isn’t sustainable, so we hit a wall and fail, feel like we suck, believe it’s impossible & fall into the same habits we already had (the ones we were trying to change).
-
In his book The Power of Less, author Leo Babauta describes the process by which he made substantial changes in his life. He noticed the following:
* When he tried to change only one small thing in his life, he succeeded at doing so about 85% of the time.
* When he tried to change two things simultaneously, he succeeded only about one-third of the time.
* When he tried to change three or more things simultaneously, he almost never succeeded.

WOW 🤯 .

The power of less means that you:
* decide what is truly important
* decide what can and should happen right now
* break your priorities down into small, manageable chunks and tasks
* execute only one priority task at a time
* make only one change at a time
* multi-task only when absolutely necessary or easily possible (e.g. listening to a book on tape while sitting on the bus)
* learn to say “yes” to your core priorities and “no” to what is extraneous (and learn to sit with the discomfort of saying “no”) The power of less is about doing what matters.
One thing at a time.

Have you yourself experienced trying to do too much then learning to do less? Drop a comment or dm me & let me know how that went.

Credit for awesome content, as always. 👌🏻

09/24/2023

When folks go for health & aesthetic goals, one of three things often tends to happen.

•they stay stuck at that “in-between, always giving the same on/off effort, ‘trying’ but never really getting anywhere” state

•they come to the realization that although they say they want it, they’re simply not willing to change their lifestyle habits

•they push further with their efforts through learning, questioning, practicing, etc. until they achieve what they want

Who are you in the scenario?

Consider this when talking about your struggle or efforts to achieve your health/fitness goals:

1. What are you willing to do or not do?
2. Would you speak differently if you made sure that your actions matched your words?

09/05/2023

…and now you’re reaching goals without exhausting yourself mentally & physically, and you’re feeling SO much better. ✨
Be willing to try something different and see what happens.
Questions? I’m happy to answer them. Lmk :)

08/18/2023

Why do you exercise?

To look good at the beach? Or naked? Or feel confident to wear certain clothes?

Sure, many of us have that as a big reason/goal. Whether we get the ideal body we want or not, it’s important to connect with this: what does exercise actually allow you to DO?

•Jump out of the way of something quickly?

•Walk around on vacation with family without having to stop every 5 minutes to sit down?

•Regain balance after losing it briefly, without falling down?

•Pick up your grandkids with ease?

•Play a sport and feel strong doing it at 50+?

•Be able to stand up without using your hands?

The true magic of exercise, imo, is the physical ability it gives you to go out and enjoy life, adventure, play, move…
When you realize this, you’ll never stop.

I’ll note: “Fit” isn’t a look. Fit people come in all shapes and sizes. There at plenty of folks with extra body fat who are healthy and strong, and there are thin folks in terrible shape.

If you don’t currently do much, and you feel like you want to be more physically capable, less tired, and stronger overall, you can change this by just starting. It doesn’t matter how old you are or what shape you’re currently in. Questions on where to begin? No matter your level? Message me for some tips to get you feeling better.

07/26/2023

If you want to train to build muscle, the stimulus required involves you training close to failure in your work sets.

This would mean, for example, that you might stop at rep #8 in a set where the resistance you’re using would have you reaching technical failure around rep 10. (Meaning you’re leaving 2 “reps in reserve” aka RIR).

But, people are generally not that great at guessing RIR. I find they think they are …until they test it. And I think mentally, many people get fixated on a number in their head they want to get to, instead of focusing on the feeling they should be paying attention to.

You want to KNOW you’re working hard enough, right? So what do you do? Test yourself. Take a weight in an exercise where you think you’ll hit technical failure at 10 reps. Do the exercise until you literally cannot do it with sound form anymore.

How many reps did you get? I would LOVE to know if you test this. What did you discover? Will this change how you train from now on? Send me a dm!

07/22/2023

Anyone can post one day or one moment and it will lead others to think/assume every day is on point and dialed in for that person.

Remember most of the time people aren’t going to post the low points or the bad days (at least not authentically). They’re going to flaunt and preach about where they’re thriving & how they’re living their best life.

Prior to this workout, I hadn’t worked out for a full week. I felt sh*tty, my digestion has been off, my shoulder hurts & I realized two days went by where I didn’t eat a single fruit or vegetable. For a coach, that doesn’t sound too dialed in does it?

And, although I am open in posts & stories about bad days as well, I don’t regularly post about my struggles or negatives.

The point is, don’t get too caught up in what you see on social media (bc no one has it all figured out), & don’t think things have to be perfect for you to make progress.

Developing a healthy mindset & boundaries are important for supporting our journeys. And, no one else’s journey matters more than yours. 🫵🏻

What accts do you follow that help you strengthen your mindset and get you excited about what you’re working on? What accts make you feel less than? …🧹 🧼

Coach Sarah Sirico

09/04/2024

05/15/2024

04/28/2024

04/17/2024

04/03/2024

03/06/2024

12/28/2023

09/24/2023

09/05/2023

08/18/2023

07/26/2023

07/22/2023

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