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Strong with Sarah

Strong with Sarah helps women to lose weight while ditching diets, and WITHOUT giving up chocolate & wine.

12/19/2025

The scale going up does NOT automatically mean fat gain.
And I wish more women were taught this sooner.

✨ Save this for the next time the scale tries to mess with your head.

Day-to-day scale changes are usually from things like:
• Water retention
• Sodium or carbs
• Hormonal shifts
• Stress
• Inflammation from workouts
• Digestion (yes, food has weight)
Actual fat gain takes time + a consistent calorie surplus — not one meal, one day, or one weekend.

This is why obsessing over daily weigh-ins keeps so many women stuck in panic mode, restriction, and the “start over Monday” cycle.
Progress isn’t just a number.

It’s energy. Strength. Consistency. Peace with food.

So if the scale is up today but your habits are solid — keep going.
Your body is not broken. It’s responding.

Raise a hand if this was helpful!

Follow for more tips like these!
✨ Share it with a friend who needs this reminder.

12/19/2025

The scale going up does NOT automatically mean fat gain.
And I wish more women were taught this sooner.

Day-to-day scale changes are usually from things like:
• Water retention
• Sodium or carbs
• Hormonal shifts
• Stress
• Inflammation from workouts
• Digestion (yes, food has weight)

Actual fat gain takes time + a consistent calorie surplus — not one meal, one day, or one weekend.

This is why obsessing over daily weigh-ins keeps so many women stuck in panic mode, restriction, and the “start over Monday” cycle.

Progress isn’t just a number.
It’s energy. Strength. Consistency. Peace with food.

So if the scale is up today but your habits are solid — keep going.
Your body is not broken. It’s responding.

Follow for more tips like these!
✨ Share it with a friend who needs this reminder.

12/12/2025

✨ Day 5: The Strength Switch ✨

Today isn’t about burning calories.
It’s about identity.
It’s about reminding yourself:
“I am strong. I can do hard things. I can trust myself around food.”

Your Day 5 mission:
Choose one movement that challenges you just enough — squats, planks, lunges, a wall sit, stairs… anything your body can do with confidence and a little stretch.

This one action isn’t about perfection.
It’s about anchoring yourself in strength as you head into the holiday season.

Because when you feel strong in your body:
💪 You can enjoy one serving without spiraling
💪 You can say “no thank you” without guilt
💪 You can walk into December in control—not overwhelmed

I’m choosing a plank today.
Drop YOUR movement in the comments — let’s finish this challenge strong together.

12/11/2025

✨ Day 4: The Party Plan ✨

Here’s one thing no one talks about:
Walking into a holiday event without a plan is the fastest way to accidentally overeat, overdrink, and end the night frustrated with yourself.

You don’t need a strict rulebook — but you do need a simple, realistic plan you can follow.

Because “I’ll just do my best” quickly turns into:
🍷 an extra drink
🍽️ second helpings
🍰 and dessert you didn’t even want

But when you go in with intention?
You stay in control without missing out.

Here are a few simple “party plan” ideas that work beautifully:
✨ Aim for 2 drinks max
✨ Fill half your plate with nourishing foods, half with indulgent ones
✨ Skip appetizers and enjoy one full entrée plate
✨ Make a small appetizer plate + a half-full dinner plate
✨ Decide ahead of time: one dessert? Two? None?

Your plan is YOURS — and it will look different for everyone.
But having one is what keeps you aligned with your goals while still enjoying the holidays.

Drop your personal party plan in the comments below ⬇️
Let’s build this skill together — you’ll use it year-round.

12/10/2025

✨ Day 3: The Satisfaction Scan ✨

Mindful eating isn’t about restriction — it’s about awareness.

During the holidays, it’s so easy to keep eating simply because the food is in front of you, everyone else is snacking, or you’re distracted.
But today’s challenge is simple and powerful:

👉 Pause halfway through one meal and ask:
“Am I satisfied… or am I just continuing to eat out of habit?”

Remember:
Your body takes 10–20 minutes to recognize fullness.
If you stop when you feel satisfied, you’ll likely feel comfortably full shortly after — without the stuffed, sluggish feeling that often follows holiday meals.

This tiny pause builds the skill of mindful eating — one of the most important habits for long-term weight loss and a healthier relationship with food.

Drop a comment below ⬇️
Is this easy for you, or is this something you want to practice more?

12/09/2025

✨ Day 2: The Protein Power Move ✨

Today we’re keeping it simple but strategic: prioritize protein.

During the holidays, protein is your secret weapon.
It helps you stay full longer, keeps cravings in check, stabilizes blood sugar, and makes it WAY easier to enjoy holiday treats without spiraling into overeating.

Your Day 2 mission:
👉 Add a solid source of protein to at least one meal today — or all of them if you’re feeling ambitious.
Eggs, chicken, Greek yogurt, cottage cheese, tofu, beans, edamame… your choice.

Drop in the comments: What protein are you committing to today?

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