Coach Sarah Sirico

Coach Sarah Sirico Online nutrition coaching, providing support & accountability while you learn & practice sustainable

04/29/2026

A client was rushing through her pt stuff after our session today. I saw it and reminded her to stay intentional. She adjusted immediately, but laughed and said “it’s so boring!”

Not only can these things be boring - - they’re also easy to blow off completely and I’ve done it many times.

🗣️ Lately, I have to tell myself:
“Imagine how I’ll feel, or what I won’t be able to do, if I don’t do these things.”

👵🏻 I also try to apply ‘grandma’s rule’:
“Once I finish my pt exercises, I can go do x” (“x” being something I look forward to doing).

Do you battle with this?
Are you able to reframe and get the thing done?
I want to know what your tedious list includes! 🤓
How are you “embracing the boredom of consistency” these days?
Lmk




03/23/2026

Lately I’ve been telling a lot of clients to “embrace the discomfort” as they near the end of a set. It’s a reminder that leaning into the ‘I don’t like this’ territory is what leads to growth.

I had a client today say just that, and we quickly acknowledged that yep, it’s definitely uncomfortable but also…that she could and would finish the set anyway.

Trainers can be provide that (often annoying but) helpful voice for you, before your own internal voice catches up to support effort you’re being pushed to put in.

I would love to hear what you tell yourself while you’re trying to grind through. Lmk!

03/04/2026

I have to practice this constantly and it’s HARD. Lmk if you battle fixed vs growth mindset too…

☹️Fixed Mindset:

-wants results without effort
-gives up easily
-views setbacks as personal deficiencies
-avoids growth opportunities

🤔Growth Mindset:

-willing to practice & expend effort consistently & over time
-seeks understanding & personal development

👉🏼4 ways to support a growth mindset:

▪️Celebrate little daily wins.
What are you doing right now that is going well?

▪️Do less.
Write down actionable steps you need to do to succeed. Pick just ONE do-able habit to work on every day. Work on it until you are doing it consistently, then pick another.

▪️Embrace the process.
Expect things to take time and learn to enjoy the practice it takes to get there, instead of only focusing on the end result.

▪️Flip the script.
When you catch yourself thinking negatively, see how you can flip it around to positive or more encouraging self-talk.

The takeaway….your 🧠 & body will respond according to your thoughts!

02/23/2026

There will always be outliers & I’m not assuming all women want the same look. But so many women still hold false beliefs like spot training target areas will work just those areas, or lifting heavy will make them too bulky (if only it were that easy).

What they don’t realize is the look they actually want comes from pushing hard in the weight room while dialing in nutrition to support the physique they desire. Gotta do both if you want a certain outcome.

Bottom line: Stop lifting 5lb dumbbells & chronic dieting. Instead —> Learn to lift heavy s**t while eating as much as you possibly can in a way that supports your desired results.

🤯 Confused? Does this sound opposite of what you thought was right? Lmk!

01/14/2026

I enjoy a solo lift but it’s a different kind of vibe when you alternate between locked in and laughing with a bud. 💪🏻
Squats, hip thrusts, deficit lunges, side plank clamshells with Joce 🫶🏻

01/02/2026

2026 movement…
Still the same old workout clothes and sneakers. Still the same discipline, health and sport goals. I’m lucky to have locked in on strength training earlier in life - it will continue to serve me as I get older. It’s something I do alone & also feels like my meditation.

Grateful also to have found jiu jitsu in 2021 as it challenges me physically & mentally, and I’ve met some of my favorite people ever because of it.

2025 forced me to get uncomfortable in other ways. I hope the people who didn’t let me make excuses and called me on my bulls**t keep doing it.

If you have any 2026 goal (movement related or otherwise), feel free to dm me. I’m not looking for new clients now, but if you want to tell me what you’re working on, & need ideas or feedback about your process, I’m here to listen!👋🏻

You can do a holiday meal however you want! But having worked with dozens of clients around mindset with food/fitness, t...
11/26/2025

You can do a holiday meal however you want! But having worked with dozens of clients around mindset with food/fitness, the holidays typically highlight where we miss the mark on the bigger picture.

Yes if you want to:
-run a turkey trot, do it!
-track your holiday meal macros, that’s your choice.
-say no to dessert and alcohol and all other “carbs”, go for it.

If you want to create other rules for yourself around food during the holidays, and you feel good doing that, you can, and it’s really nobody else’s business.

But that “bigger picture”….
it’s what you do on most days that counts.

You ARE allowed to share a beautiful meal, with people you care about, without guilt.

You do not have to “earn it” and you do not have to “burn it off”.
My clients who have the most success are the ones who simply get right back to it the next day (no fasting, no extra cardio, etc).

🌟 Building consistency with small habits will always win over a few delicious holiday meals 🌟
And, if you don’t like that you tend to create food rules and you would love to be able to escape a mindset you feel isn’t helping you, feel free to reach out!

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 c...
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. 🎥

**If you read this and feel that you DON’T already have these skills, that’s where habit coaching can help. Go ahead and...
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?

When things don’t go as planned & life is extra busy, don’t assume you always have to sacrifice. •There’s almost always ...
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! 🙌🏼

Sometimes I’ll catch myself making excuses for my actions when they don’t quite align with my goals. BUT, I try really h...
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? 😀

Your environment is a major factor in how you make choices. Who and what are near you that lead you into poor decisions?...
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!

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45655 County Road 48
Southold, NY
11971

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