Coach Sarina

14/01/2026

All day every day

12/01/2026

06/01/2026

Love yourself, love your food, love the body that carries you through every single day 🧡

As my story goes, I too am only human and gained about 7 lb. during the last two holiday months

I’m not worried or beating myself up and sure as hell not going to over work or under eat now

I’m just getting right back to eating clean 80/20 and exercising 4x a week

I joke and say I’ll likely gain and lose the same 10 lb. for the rest of my life 😆

This life is full of seasons and cycles, shift with the tides and always trust the process

If you’re just starting GOOD, if you’re like me and a little heavier but still going, even BETTER

Don’t berate your body in pursuit of results, nurture it, tune into it, be amazed at the things it can do

04/01/2026

💯

30/12/2025

Considering doing a cleanse mid January 💭
-3/4 day prep
-14 day reset cleanse to detox & debloat
-kickstart fitness
-crush 2026

22/12/2025

What works for me may not work for you and vise versa. Every body is different. That’s why I customize every single program I write

Nothing in health is one size fits all

I’m not going to prescribe the same exact movement or methods to a retiree than I would with a 21 year old college student

I’m not going to speak to a newcomer as if they understand the eccentric or concentric part of exercises off the rip

I AM going to meet each person where they are, hold a vision of their best self and help them shift with the seasons so they can get fit for life

I’m not just trained in active listening and motivational interviewing, it’s a natural gift and passion that I’ve been fortunate to integrate into my life’s work

So if you’re ready to be seen, heard and get real about what a healthy lifestyle looks like for you, let’s chat. I guarantee you’ll walk away from the conversation with clarity and confidence

19/12/2025

Foam rolling or Self-MyoFascial Release (SMFR) helps the body release tension, reduce soreness, recover from exercise, improve flexibility and blood flow, etc.

Usually done before a workout for about 1-5 minutes to prepare for movement but can be done after for recovery or truly at any time for a massage

Starting with the mid back, the first thing I like to teach my clients is a thoracic spine foam roll, especially if they have any kind of tension or rounded shoulders

Some gyms carry these for members to use. You can find them online like the one I have linked in my bio, at sporting goods stores or even TJmaxx/Marshalls

There’s all different kinds including soft, hard or textured foam rollers. I’ll be sharing a bunch more in the near future so stayed tuned

*To avoid injury avoid using the foam roller on your (lower) lumber spine. Only on your (middle) thoracic spine, about where your shoulder blades end

**This is also not advised for individuals who may have certain vascular, spinal or bone conditions. Make sure you’re in the clear before attempting this 😌

18/12/2025

I don’t have a secret. Eat clean whole nutrient dense food, exercise 3-4x a week, drink at least half your body weight in fl. oz., get enough sleep, manage your stress and stay consistent for a year..

Adjust that to work for you and you’ll become a better version of yourself, repeat for years and you’ll look fit. Everyone’s different, so it’ll look different but one things the same for us all..

Your body is a direct reflection of the choices you make. It won’t let you run away from the negative impact of alcohol, processed food, excess sugar or caffeine, lack of sleep, water or movement..

Still, we’re creatures of habit. We won’t change over night. As the saying goes, Rome wasn’t built in a day. Research suggests that it takes on average 21-28 days to make or break a habit.

This isn’t anything new. If you KNOW what you have to do but can’t get out of your own way, that’s where I come in. Lasting change comes when you finally let go of what no longer works for you. Are you ready?

07/12/2025

Embrace the simplicity of one sheet pan meal prep with this Tuscan Baked Salmon and Veggie recipe. A Mediterranean-inspired dish perfect for lunch or dinner, offering a flavorful combo of fresh ingredients that will satisfy your taste buds and macros ;)


ONE SHEET PAN TUSCAN BAKED SALMON AND VEGGIES (4 servings)
1/4 cup tomato paste
1 tsp mustard
2 tbsp italian seasoning
1 tsp paprika
1/2 tsp sea salt
1/2 tsp black pepper
1 1/2 lbs salmon fillet
2 large bell pepper
2 medium zucchini
3 tbsp extra-virgin olive oil
1/2 lbs cherry tomatoes

Directions:
➡️ Heat the oven to 400°F. Line a sheet pan with baking parchment.

➡️ Place the peppers and zucchini in a large bowl and toss with 1 tablespoon dried Italian herbs, 1 tablespoon olive oil, salt and pepper.
➡️ Stir together all topping ingredients (mustard, tomato, olive oil, paprika, 1/2 of Italian seasoning, salt and pepper) in a small bowl. Place the salmon fillet in the middle of a sheet pan and spread the topping over it.

➡️ Place around the salmon. Arrange the cherry tomatoes on top and bake for 15-20 minutes, or until the salmon flakes easily.

➡️ Enjoy!

Get personalized recipe recommendations, workout plans, and daily accountability when you train with me:
link in bio

05/12/2025

Watch my back completely release and lengthen out with these hanging scapula raises *bonus sighting if you make it to the end

If you’ve been following me, you know one of my 2025 goals is a lofty 10 solid pull ups, starting from a shaky 1. A lot of this journey has been about getting my shoulder blades to mobilize better and my spine to lengthen out

I do unfortunately experience back pain and a lot of muscle tension which has been an obstacle but these scap raises, among many other techniques I’ve learned along this road have helped massively

I’ve also learned that 10 total may have been setting the bar fairly high, because 5 is great progress and setting REALISTIC goals within a given time frame is so important

So I consider myself at a great milestone with this goal at the tail end of 2025 with a month left to go. Stay tuned for NYE for my final update on this years progress

04/12/2025

This Sheet Pan Rosemary Chicken and Veggies dish is a delicious and easy-to-prepare meal that ticks all the boxes, whether for lunch or dinner.

The combination of fresh ingredients like bell pepper, cauliflower, and rosemary packs a punch of American flavors. Give it a try for a wholesome and fulfilling meal prep experience.

SHEET PAN ROSEMARY CHICKEN AND VEGGIES
(4 servings)
2 tbsp olive oil
2 tbsp fresh lemon juice
4 oz garlic
2 tbsp rosemary
1 tsp sea salt
1/2 tsp black pepper
2 medium chicken breast
1 medium cauliflower head
1 medium bell pepper
1 cup brussels sprouts
1 small red onion

Directions:
➡️ Preheat oven to 450 F.

➡️ Add olive oil, lemon juice, garlic, rosemary, salt, and pepper to a small bowl and mix to combine.

➡️ Add chicken and veggies to a parchment-lined sheet pan. Drizzle olive oil-lemon juice mixture over top, rubbing it over chicken and tossing veggies.

➡️ Bake for 15-20 minutes, flipping chicken and stirring veggies halfway through until chicken is fully cooked. Time will depend on the size of breasts - the smaller the breast, the lower the cooking time.
➡️ Serve and enjoy!

Or portion into 4 containers for meal prep!

Get personalized recipe recommendations, workout plans, and daily accountability when you train with me:
link in bio