In this episode, we dive deep into one of the most overlooked yet crucial aspects of fitness: recovery. Many of us focus on training harder and pushing limits, but the real gains come when we allow our bodies to properly recover.

Join me as we break down why recovery is essential for optimizing performance, preventing injuries, and avoiding burnout—both physically and mentally. Whether you're just starting out or a seasoned athlete, this episode will provide actionable tips to help you incorporate recovery into your routine and maximize your fitness potential.

Key Takeaways:

• Why Recovery is Important
• Types of Recovery 
• The Role of the CNS 
• Signs of Overtraining
• Practical Tips for Improving Recovery 

Resources Mentioned:

• Dr. Huberman Podcast Episode: How to Use Cold & Heat Exposure to Improve Health

Connect with Me:

• Instagram: sarahtmwellness
• Website: www.sarahtwellness.com
• Want guidance and accountability on your fitness and wellness journey? I offer 1:1 online fitness, nutrition, and health coaching through my coaching program: Apply here for coaching! 
• Join my newsletter!

Subscribe & Review:
If you enjoyed this episode, don’t forget to subscribe and leave a review on your favorite podcast platform. Your feedback helps the podcast grow and allows me to continue providing valuable content!

Sending you love, health, and all good vibes! 

xoxo, Sarah 

This is last part of this 3-part series, if you missed part one and two, be sure to check it out! In this 3-part series, I am discussing how to stay on track and continue to make progress on your health and fitness journey during life transitions such as changing jobs, moving states, grieving a loss of a loved one, or becoming a parent.

Navigating life transitions while staying committed to your fitness journey can be challenging, especially when it comes to maintaining proper nutrition. In this episode, I share the importance of being flexible and prioritizing protein along with 4 other strategies to stay on track with your nutritional goals. It is all about going back to the basics and doing the best you can!

Want guidance and accountability on your fitness and wellness journey? I offer 1:1 online fitness, nutrition, and health coaching through my coaching program: Apply here for coaching!

If you want more from me, be sure to shoot me a DM...
Follow Me on Instagram

Join my newsletter!

Sending you love, health, and all good vibes! 

xoxo, Sarah 

This is a 3-part series, if you missed part one, be sure to check it out to learn more about staying consistent with exercise. In this 3-part series, I am discussing how to stay on track and continue to make progress on your health and fitness journey during life transitions such as changing jobs, moving states, grieving a loss of a loved one, or becoming a parent.

Staying positive journey during life transitions can be challenging, but with the right approach, you can maintain your self-care and continue progressing toward your goals. In this episode, I give my top 6 strategies for prioritizing yourself and taking care of your mental and emotional wellbeing. Stay tuned for the next episode in this series where I will go into how to stay on track with your nutrition while working through a life transition. 

Want guidance and accountability on your fitness and wellness journey? I offer 1:1 online fitness, nutrition, and health coaching through my coaching program: Apply here for coaching!

If you want more from me, be sure to shoot me a DM...
Follow Me on Instagram

Join my newsletter!

Sending you love, health, and all good vibes! 

xoxo, Sarah 

In the next 3 episodes, I will be discussing how to stay on track and continue to make progress on your health and fitness journey during life transitions such as changing jobs, moving states, grieving a loss of a loved one, or becoming a parent.

Staying committed to your fitness journey during life transitions can be challenging, but with the right approach, you can maintain your exercise routine and continue progressing toward your goals. In this episode, I give my top 7 strategies for staying consistent with your exercise routine.

Stay tuned for the next episode in this series where I will go into how to prioritize self-care while working through a life transition.

Resources: 

• 10-minute mobility routine 
• 10-minute mobility flow routine 

Want guidance and accountability on your fitness and wellness journey? I offer 1:1 online fitness, nutrition, and health coaching through my coaching program: Apply here for coaching!

If you want more from me, be sure to shoot me a DM...
Instagram: @sarahtmwellness

Join my newsletter!

Sending you love, health, and all good vibes! 

xoxo, Sarah 

One cannot think well, love well, sleep well, if one has not dined well. In this episode, I share my top 5 strategies for meal planning to make it effective, simple, adaptable, and enjoyable. 

The strategies are meant to be more of a framework to be used each week or biweekly so you can stay consistent and make it apart of your lifestyle. The goal is to save time and energy with keeping it simple so it allows for more time and energy for you to do more of the things you love and feel less stressed later.

Resources mentioned:

• Recipe Runner Blog
• Fit Foodie Finds Blog
• Plan to Eat 
• My Top 5 Strategies & 3 Delicious Recipes Handout

Thank you so much for checking out this episode of The Growth Over Fear Podcast. If you enjoyed this episode, please be sure to share it with a friend or family member. Also, tag me on instagram if you gave it a listen. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show! I appreciate you SO much!

Sending you love, health, and all good vibes!

xoxo, Sarah

If you want more from me, be sure to check out...
Instagram: @sarahtmwellness
Start your fitness and health journey with me: Apply here for coaching! 
Join my newsletter!

In this episode, we delve deep into the powerhouse of your body—the core. Join us as we explore what the core truly is, why it's essential to train, and how a strong core can transform your overall fitness and daily life. We'll break down its critical role in maintaining balance, stability, and strength.

Discover the most effective exercises to engage and strengthen your core. Whether you're looking to improve your posture, enhance your athletic performance, or prevent injuries, this episode is packed with valuable insights on our foundation.

Tune in and learn how to build a solid foundation that will support your fitness goals and elevate your physical capabilities.

Thank you so much for checking out this episode of The Growth Over Fear Podcast. If you enjoyed this episode, please be sure to share it with a friend or family member. Also, tag me on instagram if you gave it a listen. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show! I appreciate you SO much!

Sending you love, health, and all good vibes!

xoxo, Sarah

If you want more from me, be sure to check out...
Instagram: @sarahtmwellness
Start your fitness and health journey with me: Apply here for coaching! 
Join my newsletter!

In this episode, I discuss strategies to seamlessly weave fitness into the fabric of your family life and romantic partnerships. Whether you're looking to bond over shared activities, inspire each other to stay active, or create lasting healthy habits together, this episode is packed with practical tips.

Join us as we discuss ideas such as:

• Set Common Goals
• Choose Enjoyable Activities 
• Couple Workouts
• Balancing Schedules
• Healthy Competition 
• Mix in Small Activities 

Tune in to learn steps to help you and your loved ones embrace fitness as a vital part of your relationships. Let’s get moving and growing stronger together!

Thank you so much for checking out this episode of The Growth Over Fear Podcast. If you enjoyed this episode, please be sure to share it with a friend or family member. Also, tag me on instagram if you gave it a listen. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show! I appreciate you SO much!

Sending you love, health, and all good vibes!

xoxo, Sarah

If you want more from me, be sure to check out...
Instagram: @sarahtmwellness
Start your fitness and health journey with me: Apply here for coaching! 
Join my newsletter!

Vitamin G! G is for Grounding. 

We all need to connect ourselves back to the Earth. The grass, dirt, and sand beneath us has natural healing energy. Grounding, also known as earthing, can improve sleep, lower inflammation, ease stress, improve blood flow, and boost physical healing. It is incredible. Most people want better health for the least amount of work and I believe it gives you so many benefits for little work. Take your shoes off & get grounded. 

In this episode, I share with you what grounding is, techniques, grounding technology, my experience, and how to get started.

Learn more from these resources mentioned:

• Earthing: The most important health discovery ever! By: Clinton Ober, Stephen T. Sinatra, and Martin Zucker 
• 'Can Going Barefoot Improve Your Sleep?' Article 
• Earthing Indoor Products (I have the Earthing Elite Essentials Kit) 
• Grounding - The Universal Anti-Inflammatory Remedy Research 

Thank you so much for checking out this episode of The Growth Over Fear Podcast. If you enjoyed this episode, please be sure to share it with a friend or family member. Also, tag me on instagram if you gave it a listen. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show! I appreciate you SO much!

Sending you love, health, and all good vibes!

xoxo, Sarah

If you want more from me, be sure to check out...
Instagram: @sarahtmwellness
Start your fitness and health journey with me: Apply here for coaching! 
Join my newsletter!

Spring is here and summer is fast approaching! It is a great time of year to get outside and work on your endurance with running. In this episode, I had the pleasure to chat with Dimity who has been a runner for over 25 years and gave her tips and guidance for getting started with running especially if you are a beginner. 

 Dimity is  the co-founder of Another Mother Runner, a virtual community dedicated to helping all women move forward, and is currently the Chief Training Director of the Train Like a Mother Club, which has comprehensive training programs for everything from 5K: Run/Walk to Ironman triathlon. She is the co-author of three books: Run Like a Mother, Train Like a Mother, and Tales from Another Mother Runner, and lives in Denver with her husband, two college-age kids, and two dogs. 

We discussed the misconceptions of running, injury prevention, breathing while running, mental preparation, and how to start. This is the episode for you if you are wanting to start running more consistently or getting back into it! 

Connect with Dimity:

• Another Mother Runner Podcast
• Another Mother Runner Instagram
• Dimity's Instagram 
• Another Mother Runner Facebook
• Another Mother Runner YouTube 

Free Resource:
Get started with a 5K Run/Walk Program by Another Mother Runner.
Access it here! 

Thank you so much for checking out this episode of The Growth Over Fear Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show! I appreciate you SO much!

Sending you love, health, and all good vibes!

xoxo, Sarah

If you want more from me, be sure to check out...
Instagram: @sarahtmwellness
Start your fitness and health journey with me: Apply here for coaching! 
Join my newsletter!

Taking care of your gut and hormones starts with the basics. Listen to this episode with guest, Cami Kent with Wild Beautiful Transformations. She is an Integrative and Functional Nutrition and Life Coach specializing in Hormone, Immune and Gut Health.  We discuss the signs to watch out for when experiencing an imbalance with your gut and hormones. Then, we go into tools and practices for creating a better balance in your body such as specific foods, supplements, and stress management.

If you want to commit to making your life and health better, this episode is for you. It is possible and worth it when you can look in the mirror and feel really good. 

Connect with Cami:
Cami's Facebook Page- Wild Beautiful Transformations
Website- Wild Beautiful Transformations

Cami's In-Person Spring Guided Nutritional Detox Workshop
Eerie, CO
April 20th, 10:00-12:00pm -Reserve your spot here! 

Thank you so much for checking out this episode of The Growth Over Fear Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show! I appreciate you SO much!

Sending you love, health, and all good vibes!

xoxo, Sarah

If you want more from me, be sure to check out...
Instagram: @sarahtmwellness
Start your fitness and health journey with me: Apply here for coaching! 
Join my newsletter!