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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
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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
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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
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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
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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! 
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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
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We all have been there - vacation/work trip/weekend getaway is all planned, but you feel some anxiety around the trip due to how it will impact your fitness and health goals. I get it, I have been there. Some may feel like they will overindulge and let it all go and some may feel like they can't enjoy the vacation because they have to stay "perfect" on their nutrition and training.

Balance is key when going on vacation. It won't be perfect and that's okay. You can still focus on the basics and the healthy habits you have been focusing on. In this episode, I go over how to still stay on track while on vacation with my 4 top habits. It may not look like your usual routine, but you can still keep momentum with setting realistic and simple mini habits for your trip. I find that when you set your intention for the trip ahead of time that will help you focus on still making progress and feeling accomplished after the trip. It is all about going in with a plan in place that fits for you while still enjoying every moment of the experience no matter where it is :)

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
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This supplement is the most well-researched and safest supplement to provide notable benefits in strength and power output during resistance exercise. It also has been shown to reduce mental fatigue and improve brain health.

Don't sleep on this if you are someone that trains in the gym consistently and is looking to improve strength gains, athletic performance, and brain health. I have been taking it consistently for a few years now and have felt it is well worth it.

Learn more from these resources:

• Creatine Basic Info
• Creatine Supplementation in Women's Health Study 

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! 
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Have you ever wanted to change something about yourself but you weren’t sure how? Have you ever struggled to meet long term goals because of the time it will take? Have you tried everything on your weight loss journey and aren't seeing results? Listen is Kim's inspiring weight loss and fitness journey!

Kim Galbreath lost half her bodyweight in 15 months with no pills, surgery, support group, personal trainer, or fast fix. She's the real deal! In this episode, Kim shares her story to sustainable weight loss and how she now has been able to maintain and complete 5Ks, 10Ks, Half Marathons, the Tough Mudder, and Spartan Races. From not living an active lifestyle to becoming a personal trainer and dedicated to a healthy lifestyle, she put in the work to get to where she is now.

We chat about the real struggles and setbacks she experienced during her transformation, the importance of a support system, and building your own self-esteem back up.

Connect with Kim:
Kim's Instagram- @yogapantsdiary
Kim's Facebook Page- Yoga Pants Diary
Learn more about Kim's story- YogaPantsDiary.com

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! 
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Happy New Year! Officially the start of 2024 and it is time to be better in all aspects of our life this year.

At the end of each year for the past few years, I have sat down and took time to reflect on what all has happened that year, lessons learned, and what I would like to welcome more of in the new year. Choose a word or two that is an intention for 2024. Write down what that means for you and take actions to reflect that.

In this episode, I share my top lessons learned in 2023 and going into 2024 with more intuition and drive. I wish the same for you - to better health, happiness, and success!


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! 
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