Sometimes we don't get results as fast as we would like or hit a mental wall when pursing a goal

The fact of the matter is, working towards change is HARD WORK!
Sometimes results are slow. 
Sometimes it seems like everyone else around us is successful and we are not. 
Sometimes it seems like we are just not "cut out" for this plan and we should throw in the towel. 

But here's the thing. 
That's a wall that EVERYONE encounters when trying to work towards something. 
And if you give up when you hit that, then you will never grow. 
You will never experience the victory and change that is just on the other side of that wall.

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Free strength training workout!

Click the video on the right to watch my demonstration of a 20 minute beginner-friendly strength training workout.
You can also download PDF of workout here.
AAAANNNNDDD, if you are interested in learning how to identify your core values and use them to create and attain goals, read my most recent blog posts on Personal Mission Statements below!!


What the heck is an "online" coach or a "coaching club", anyways?

We in the fitness world sort of take this concept for granted, but often when speaking with people about my business, I realize that they have never heard of an "online" coach or trainer before.

So I thought that I would take a little time tonight to answer questions and explain the concept especially since online coaching is not just something that happens in the fitness world!

There may be an online coach out there right now that can teach you how to cook, knit, sew, scrapbook, golf, or use Quickbooks!

Not every piece of fitness and wellness advice is for you.

You don't need to heed every piece of fitness and wellness advice. It's not ALL applicable to you!

I know from personal experience, that when we are in a place where we feel like we need to change somethings about how we take care of our bodies, we start to feel like every new piece of information that crosses our path is targeted at us and something that we need to work one.

But trying to implement ALL of the fitness and wellness information that you are exposed to on a routine basis will drive you batty.

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Don't get caught up in the idea that exercise HAS to look a certain way.

If you are working out today, hope you have a great sweat sesh! 
Remember to work hard and rest when you need to. 

When you feel like you couldn't possibly do another rep, try to squeeze in one more, then rest. 
Safely pushing yourself to your limits will make you that much stronger next time!

If you worked out yesterday, don't forget to take a nice calm and relaxing walk today! 
This will help your body to recover faster and will also reduce cravings!
If walking is not possible, then try some other stress-relieving activities!
Here are a few ideas:

Water therapy-shower, bath, hot-tub, slow-paced swimming
Non-stressful Crafts (knitting, crocheting, pottery)
Soothing music
Restorative yoga

Whether you are managing to get in 1, 2 or 3 workouts a week don't stress about the quantity, but focus on quality and consistency. 

If you're getting in 1 workout a week, stick with it.
That still counts and can easily be grown into 2 per week come January. 
Don't get caught up in the idea that exercise HAS to look a certain way. 
If some days the only way you can get in your workout is to do one round, and then grab the laundry, do another round, feed the kids, do another round, and get some work done....this is still better than waiting for that day when you can have a perfect block of uninterrupted time. 


I promise you that if you can make 1 workout happen a week, then you will be able to grow that to 2...and then 3 eventually and in a way that truly works with your life!
But getting in 3 perfect workouts this week only to give up exercise altogether for the next 6 months, that doesn't change your life.

It took me giving myself permission to be imperfect about exercise to finally become consistent with it and find enjoyment in it. 

There is no perfect. 

If you remain focused, commit to a new mindset and consistently make steps (even baby ones!!) towards your target, you will get somewhere that you never thought was actually possible.

I speak from experience!

Exercise after childbirth, it's not what you think!

This post is for you: current mommas, soon-to-be mommas, and women that are considering becoming mommas.

Here are some of the points that Dr. Brooke, Sarah and Jessie Mundell make in this podcast that I wish to highlight today:

1. Listening to others' birth stories is a wonderful experience, but take caution because your birth story will be completely unique and unlike ANYTHING these stories or most likely what you would imagine birth to be.


Birth is very much an appropriate foray into the role of motherhood it introduces us to the concept that we can not control everything.

As a new mom (and not so new...)we will often feel like life is spinning out of control and nothing is going to plan-but it's normal and birth is often our first brush with this phenomenon. 


Seek support from friends, family, your spouse, and groups of women in person or online!


So enjoy the stories!!!
Just know that you can't predict, plan or control birth, and if you feel disappointed about how it went, that's ok too.
It is a common experience for women and you're not alone in feeling that way.



If you want to skip to the tips on fitness and pelvic floor health portion of the podcast, start at 38 minutes.


2. Like these women, I advocate safe pre and postnatal activity. There are some DANGEROUS trends in the fitness world that suggest and sometimes state that it's safe to return to whatever exercises you did pre-pregnancy when you feel ready or after your 6 week check-up.


Every woman should see a pelvic floor physical therapist and be evaluated for Diastasis recti, pelvic floor weakness (lack of ability to control your pelvic floor muscles) and organ prolapse before returning to exercise.

If you have any of these conditions and do not take the time to re-build strength or correct the problems, then exercise will almost certainly worsen your condition.

Yes you can exercise again and it's perfectly fine to have physique-related goals, but you absolutely must remember that you just grew, and birthed a human being.

You're body is never going to be the same and that's a beautiful things.

I know it's easy to feel bad about weight-gain, scarring, stretching, and the many changes that our bodies undergo, but the more you focus on trying to make your body what it used to be, the more disappointed and frustrated you will feel.

Blaze a new trail.

You are new and different, strong and awesome.

Take care of your new and different body.



So even if you skip ahead to minute 38 (although I recommend listening to the entire podcast when you have time!) please listen to what these fitness and health experts are saying because this is one of those topics that is NOT widely discussed, but is incredibly important.


If you have every been pregnant then you have been changed physically and emotionally forever.



More posts on this topic to come.

Please share this post either on your page or with mommas directly!


Thank you :) Here's the link again!

I'm Sarah Smith! I am a fitness and lifestyle coach focused on whole-body wellness.  I help busy women feel strong, energized and happy in their bodies. I teach them to cultivate new skills for movement, exercise, healthful eating and self-care.  Click here to learn more about working with Sarah and Cultivate For Life!

I'm Sarah Smith! I am a fitness and lifestyle coach focused on whole-body wellness. 
I help busy women feel strong, energized and happy in their bodies. I teach them to cultivate new skills for movement, exercise, healthful eating and self-care. 
Click here to learn more about working with Sarah and Cultivate For Life!

Click here to learn more about working with Sarah and Cultivate For Life!

Join the Persistence Over Perfection (POP Challenge)-it's free. Read more below!!!

Do want to increase the efficiency of your workouts by learning to workout at home or in the gym in less than 30 minutes?

Are you lacking motivation to pursue your fat-loss goals

When you skip a workout (or a few workouts), do you lose momentum and abandon your program altogether?

Do you crave the support and accountability of a coach AND an online community of women that share your struggles?

Do you want to feel strongenergized, and proud of your fitness accomplishments?

Work with a coach in a closed Facebook group for 14 days!!!

It's free! We will focus on fat-loss, mindset, how to set and work towards your fitness goals and lots more!!
Free workouts, free coaching, access to a group of women that share your struggles!

This is what happens when we reject the pressure to be perfect

" I actually made a great change, I decided that diet soda is a non negotiable for me. 
So bad for you, but I love it.  I use to drink it all day, constantly.  Over the years it has decreased and now I have stopped drinking it Mon-Thurs and have one diet soda, Fri-Sun.....That is huge for me!

-Dana, Cultivate for Life 2016 client who has lost 60 lbs in the past year!!!!!!

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Lack of fat-loss results even when you're doing everything right??!!!

Try these 4 things for one month.



1. Leisure walk for 30-60 minutes every day.
It lowers cortisol, which will help you to lose fat.
For real.
It seems crazy that an almost effortless activity like walking can get you results, but it totally works.
I have every single one of my clients leisure walk at least 5 days a week.
Look at the urban located French, Japanese, Manhattanites. They are statistically some of the healthiest and fittest people in the world and they walk EVERYWHERE! Read more here:


-if you work in at a desk for 6 hours a day, get up and walk for 5 minutes once an hour as well. Long periods of time being sedentary is your enemy when it comes to fat-loss. Even if you work out hard after work. Moving consistently all day long will have a positive effect on your hormones and aid you in your fat-loss goals.


2. Take another look at your diet. Eating whole and unprocessed foods can be extra work and a little pricey, I know, but for one whole month try looking at the ingredients of every food that you eat. Even the ones that are labeled or considered "healthy". Protein powders should be included in this. Many of them contain a CRAZY amount of sugar, artificial sweeteners, and other chemicals that are counter-productive for correct biochemical signalling and fat-loss.

Unfortunately, even though man foods are marketed as "natural", "healthy", "organic",etc...they can still contain chemical additives (non-food items) that confuse your biochemistry and often lead to weight gain. Read more here:


3. Make sure that you have an adequate amount of good quality fat in your diet. 1-2 tablespoons per meal or about 1/2 a small avocado per meal. Keep in mind that many (non-lean) meats, some fish (salmon), and full-fat dairy contain fat, so if you're eating any of those at a meal, you're probably covered. You're body will NEVER let go of your fat stores if you do not have enough dietary fat. Good quality fats=organic coconut, olive, and avocado oil, grass-fed butter, coconut milk, and egg yolks. Email me if you have questions about good fats!


4. Estrogen dominance. Many of us have elevated levels of estrogen in our bodies that make weight-loss difficult. Plastic, contraceptives, agrochemicals (pesticides/herbicides/fertilizers)...all these guys play a role in disrupting our hormone balance. Read more here:


If you're tried all of these things AND are still struggling, shoot me an email at!