Today, I had Sarah Roelke on the podcast, a fitness and nutrition coach who's currently pregnant. We talked about the misconceptions surrounding working out during pregnancy, its safety, the benefits, and much more.

Topics you'll hear...

• Sara's changes in her fitness routine
• Benefits of staying active while pregnant
• Myths about pregnancy and exercise
• Importance of listening to your body
• Focus on core breathing, lifting weights, and walking
• Mental health benefits of exercise
• Slowing down and enjoying the moment

Follow Sara on Instagram - @idreamofmacros

Follow Sarah on Instagram - @sarahclarkkk

Ready to shed some weight before the holidays? Join our Fall Fat Loss group program starting September 9th! This program is ideal for postpartum mamas looking to feel better in their bodies without going to extremes. For more info, DM me 'fat loss' on Instagram, or join now through this link!

Herman and I discuss the importance of maintenance in your weight loss journey. Maintenance is often overlooked, but it's an essential stage and actually where you should spend most of your time if you want to not only achieve your goals but also maintain them.

You'll hear...

• Importance of maintenance in weight loss journeys
• Finding motivation and enjoyment in the maintenance phase
• Redefining success beyond just losing weight
• Benefits of strength training and setting new goals
• Maintenance as a skill requiring practice
• Focusing on small wins and mindset shifts
• Finding joy outside of food and fitness
• Aligning goals and values for maintenance success

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P.S. I'm launching a new eight-week Fall Fat Loss Group program starting on September 9th! It's perfect for those looking to shed some fat before the holidays and want some extra accountability. Click here for all the details and to join the waitlist!

Do you struggle with consistency? If so, you're not alone! This is a common challenge most people encounter when working towards their fitness and nutrition goals. In this episode, Eva and I discuss what consistency is, along with tools, tips, and advice on how you can improve your consistency. I think you'll be surprised by some of the advice Eva gives!

Topics we cover...

• Importance of consistency in achieving goals
• Definition of consistency: daily actions regardless of motivatio
• Common challenges: unrealistic expectations and all-or-nothing mentality
• Balancing enjoyable and effective actions for consistenc
• Role of self-awareness and self-compassion in maintaining consistency
• Starting small and creating a three-month plan to build habits
• Importance of discipline and mindset in consistency
• Focusing on feelings rather than just outcomes
• Making the process enjoyable and fun

Follow Eva on Instagram - @healthyornotcoaching

Follow Sarah on Instagram - @sarahclarkkk_

Ready to start seeing your body change, improve your relationship with food, and nail down your habits? If so, apply for 1:1 coaching here! 

Solo episode, what?! Yes, it's just me today, telling you about 10 things that have helped me postpartum, along with a few bonus ones that came from some comments I got on the post I made on Instagram about this. You can find that post here.

If you found this episode helpful, share it with any other mamas who might need it or a friend who's about to have a baby! I truly believe there needs to be more help and support around the postpartum phase.

P.S. Are you wanting to finally reach your fitness and nutrition goals and/or find peace with food and your body? If so, I have a few spots open for 1:1 coaching! Apply HERE!


Follow me on instagram - @sarahclarkkk_

Welcome back to another episode with Herman Lynn. We had a casual conversation updating you on what's going on in our lives, fitness goals throughout life, our thoughts on some things we see on social media, and more.

If you found this podcast helpful, take a screenshot and share it to your stories and don't forget to tag us! It means the world to us and helps our podcast to grow!


Follow Herman on Instagram - @wiseandwell.fitness

Follow Sarah on Instagram - @sarahclarkkk_

In this episode, I had the opportunity to talk to Betty DeLass, a pelvic floor specialist and the owner of Reborn Pelvic Health and Wellness. Betty shares her journey of becoming a pelvic floor physical therapist and the motivation behind starting her own practice.

In this episode, you'll hear...

• Common misconceptions about pelvic floor health 
• Symptoms indicating pelvic floor dysfunction
• Importance of pelvic floor health during pregnancy and postpartum 
• Exercises and stretches for maintaining a healthy pelvic floor
• Emotional and psychological factors impacting pelvic floor health
• Diastasis recti 
• Influence of social media on pelvic floor health advice 
• Overall emphasis on the importance of pelvic floor care throughout life

Reborn Pelvic Health and Wellness has two locations: one in Lehi, Utah, and the other in West Jordan, Utah. If you'd like to get yourself checked, don't forget to click this link to get $50 off your first visit!

Follow Reborn on Instagram - @rebornpelvichealthandwellness

Follow Sarah on Instagram - @sarahclarkkk_

Join Herman and me on another episode of the Coaches Corner. Today, we had a candid conversation discussing life and thoughts regarding a few different topics.

Topics you'll hear include:

• Exploring the idea that happiness doesn't come from finally achieving a goal but rather from the process of achieving it.
• How we've changed our minds on macro tracking and clean eating.
• Finding a system that works best for you, your lifestyle, and your values.
• Redefining success.
• The importance of focusing on the process rather than the outcome.
• How we're practicing stillness and incorporating more peace into our lives.

Follow Herman on Instagram - @wiseandwell.fitness

Follow Sarah on Instagram - @sarahclarkkk_

My husband and I give you the whole rundown of the birth story of our new baby girl, Ruby. Our baby girl, Ruby, decided to come 4 weeks early, which was a complete shock to us, leaving us with many decisions that we weren't prepared to make. Listen in to see how my entire birth plan almost went to trash but how miracles aligned for things to happen in the most beautiful way.

Follow Sarah on Instagram - @sarahclarkkk_

Follow Hunter on Instagram - @_hunter.clark

Today, I'm excited to have Dani Patton (@mindinmymacros) joining us on the podcast to dive into the essential DOs and DON'Ts of macro tracking. Whether you're a newbie considering diving into macro tracking or an experienced pro, this episode is packed with invaluable insights and tips you simply can't afford to miss.

During our conversation, you'll hear...

• Dani's personal journey from the world of clean eating to the realm of macro tracking
• Exploring different methods for tracking your food effectively
• Debunking the myth: Is macro tracking merely another restrictive diet?
• Navigating the DOs & DON'Ts of macro tracking

Follow Dani on Instagram - @mindinmymacros

Follow Sarah on Instagram - @sarahclarkkk_

If you found this episode helpful, will you do me a huge favor and leave a five star rating and review? That would mean the world to me! Thank you!

Stephanie Lauri is an RD specializing in supporting pregnant women and addressing their symptoms through nutrition. Amidst the challenges of pregnancy symptoms, consuming nourishing food for both you and your baby can be challenging. Believe me, I get it! Stephanie provided excellent tips on obtaining necessary nutrients, especially for those experiencing food aversions, and offered advice on enhancing overall well-being during pregnancy.

Topics covered include:

• Stephanie's journey into this field of work
• The benefits of good nutrition during pregnancy
• Common symptoms experienced by women during pregnancy and how to alleviate them
• The impact of your nutrition during pregnancy on your postpartum experience
• Recommended protein and calorie intake for each trimester
• Planning your nutrition during pregnancy, even when facing food aversions
• Strategies for increasing protein intake when it doesn't appeal to your appetite

Follow Stephanie on Instagram - @pregnancy_nutritionist

Follow Sarah on Instagram - @sarahclarkkk_