Elevated Fitness Co., Discovery Bay, CA (2025)

09/01/2022

What would you tell your younger self today if you could speak with her?
She is beautiful.
She is strong.
She is smart.
She matters beyond measure. Her soul, her body her spirit deserve all the love and nurturing you can give to her.
Today take a moment to reflect on your younger self.
Close your eyes and give her all the love because she shaped you today.
Today ladies give yourself extra love.
Take a moment to be so proud of how far you’ve come after everything you have endured.
You are powerful. ❤️

08/31/2022

Only in certain seasons should you be dieting.
Dieting is not a year around plan.
If you want to lose inches and get a tighter physique that is when we build at maintenance.
In my coaching squad we love the season of maintenance.
There is where you lift heavier weight, eat more and food and enjoy life!!
I will say I’ve only intentionally dieted once this year and then I had a exit plan in place!
Having a plan is one of the most crucial yet missing links to results!
Let me be clear, maintenance is not where you can go crazy and eat whatever you want all the time go in with a blind eye.
But it does give you more calories to work with, which in return gives you more fulfillment, balance in life, better sleep, better hormones and honestly more excitement in the gym!!
When is the last time you lived more than a few months at maintenance and truly enjoyed your food, workouts and life?!
You absolutely can💪🏼
It still takes a level of commitment, checking in, meal prepping and tracking however, it is a better option for MOST ❤️

08/01/2022

There will be moments where going to the gym may not serve you and that’s ok.

The gym is my outlet. My therapy.
It’s what makes me happy, energized and strong.
Last week however, the gym didn’t bring me joy.
In fact I went and got really bad anxiety so I left.
I tried to do workouts last week but my mind and body were telling me to rest.
Last week was a HARD week mentally.
I was so sad, tired and had extreme crippling anxiety.
It’s actually still lingering today as I type this…
No cause and no reason, it just was what it was.
Usually the gym helps but this time it didn’t.
So I didn’t track for the week with my nutrition and I didn’t get all my workouts in..
Instead I tried my very best to dive into prayer and stay home because every ounce of energy was being taken on just simply waking up and doing life things.
Last week was hard but this week is a new week.
I am not going to beat myself up for not going to the gym.
I will not eat lower calories because I didn’t track.
I’m simply getting back to my routine the best I can.
Some moments of life will be like this.
It’s ok to be ok sometimes.
It’s ok to take a step back.
Take a moment, re-evaluate and then get back to work.❤️

07/14/2022

37 pound difference right here.
Yes that’s right!
The scale means nothing to me.
Left I was eating one to two meals a day, drinking a s**t ton and cardio only.
Right I’m eating well over 2500 calories, lifting 5 days a week following a progressive overload program and in the best shape of my life.
How did I get here?
Held my self accountable.
My choices that I’ve made over the last ten years are direct reflection of my health.
I’ve never stopped working to become healthier and stronger.
Accountability for yourself is key.

07/13/2022

How do you do it, Sarah?
Idk.. you just START and don’t stop.
Make it a lifestyle not when I have time type of thing.
Start with a walk everyday.
Start with adding 1 nutrient dense item and taking away one bad thing.
Start by signing up for a group class or gym.
Just start.
I didn’t get where I am today but doing it only when I felt like it, that’s for sure.
I’m a busy mom, wife, business owner, cheer coach and soon to be college student.
You just do it.
You plan ahead.
You say to no things to say to better things that align with your goals.
And almost everyday you might have to have a giant pep talk with you self😜.
There’s no secret sauce to most people who get results.
They’ll tell you the same thing I’m telling you.
You just have to commit.

06/21/2022

Transformation …
Get out of your own way. Put in the hard work for yourself.
Make a promise daily to show up.
There is no better reward then taking care of yourself.
I had two ladies yesterday ask me how many days I work out, what I do for my workouts and then went on to say that they want to be like me.
Flattering? Hell ya.
But what I’ve learned in the last two years is satisfaction did not come from wishing I looked like someone else.
It came from MY OWN hard work.
That other person will not get you to the gym, cook your food, have the same macros as you, do the same workouts as you and have the same 24 hours as you.
As soon as I looked at myself in the mirror and decided I was going to get myself as strong as possible, the weight of comparison diminished and I was able to finally get excited about training.
It’s our journey. Our hard work that pays off.
Do not rely on anyone else for your success in the gym.
People can be inspiring.
Coaches can be a GUIDE.
But WE are the ones in control of results.
Be your own motivation to change your life✨

06/17/2022

30 years of us. .
Having a twin is a love like no other. My sidekick.
30 years of laughing till our stomachs hurt and being each others shoulder to cry on.
I’m so proud of the woman you’ve become.
Cheers to another decade by each others side! 💗

05/03/2022

Long post:
Your best physique will be shown after months, a year or more off a low calorie deficit.
The tight arms and legs you’re thinking of will not come from 1200 calories.
In order to get a tight body and have “toned” muscle one must eat at maintenance and surplus.
Ladies. You owe it to yourself to give yourself a break from this vicious cycle.
Our hormones were not made to stay in that place for a long period of time.
Low calorie for a long period of time can cause:
Muscle loss.
Low bone density.
Inflammation and pain in joints.
Mood swings.
Wrecked sleep.
Low energy.
Hunger (hangry)
Low libido.
Loss of period.
Thinning hair and brittle nails.
No progress in the gym.
The moment I started to enjoy the gym, seeing results is when I ate at maintenance or surplus.
Deficits should be planned out and only done a few times if done at all.
I have many clients who have never been put on a deficit and are soaring in results internally and externally.
It does take consistency.
It takes trying out macros and tracking to be able to understand how much you’re eating.
This does not mean you have to be dead on perfect but you should be close to your numbers most days then not.
It takes patience.
It does take a mindset change to get out of this hole the fitness industry has sold us.
Give it a try.
Fail and try again.
Just don’t stop.
Be in this for the long haul.
You deserve peace and happiness in the gym, with the food you eat and the body you live in ❤️

03/16/2022

The best physique that you’ll ever have is going to happen while eating more and strength training.
We are not meant to live in a calorie deficit for a long period of time. Short deficits yes for specific goals, but the body that your imagining in your head isn’t going to come for less and less calories.
Learn to fall in love with eating more, lifting more and you’ll see your physique change overtime.
Fall in love the process and not rushing it.
Last time you rushed to lose weight were you satisfied? Did you enjoy it? Were you able to live fully with less calories? How about keeping it off? Were you able to?
If you aren’t seeing physique changes after a long period of time maybe it’s time to switch things up.
If you are irritable, fatigued and HANGRY maybe it’s time to switch things up.
If you aren’t seeing progress in the gym maybe it’s time to switch things up.
Living beyond a calorie deficit is life changing.
It can take time to build this mindset but it worth it💕

03/03/2022

It took me 8 years to build the mindset that I have today.
Growth doesn’t come in 30,60,100 days and then bam you’re done.
Growth comes 30…60…90… and more each and everyday.
To have a physique that is strong and healthy I’ve had to:
Change up my exercise routine.
+No more crossfit and instead a progressive overload body building type program.
+Learn how eat more calories to fuel my body( this was the hardest and still learning)
+ Start therapy to help my mindset grow. I was stuck and needed help getting out of the victim mentality I was living in for years.
+ Have an incredible support system.
+ Cut out alcohol every weekend and instead do it on very special occasions if I want to.
+Listen to fitness podcasts that aligned with my goals. It really aloud it to me focus on what’s important and stay out of the chaos that the world brings. This was big here. Instead of scrolling and listening to the news and Chaos I decided to listen fitness podcasts. What we will fill our free time with is important.
+ Learning how to meal prep. I didn’t know how at first but I kept learning each meal I would cook.
+ Focusing on measurements, pictures, weights going up in the gym and monitoring sleep. NOT the scale.
+ Making a decision everyday on who I want to be. I allow myself to feel the bad days and sit with them, however… I don’t stay there. I used to but I learned how not to. It takes commitment, time and very uncomfortable conversations with myself but I’ve gotten the hang of it.
You CAN do this friends.
One step at a time.
One session at a time.
One meal at a time.
One conversation at a time✨

02/10/2022

Ways to measure success that isn’t the scale.
The scale is one small tool under your belt to measure success.
The scale is a great way to track data when it comes to weight loss or weight gain.
However, the scale can also fluctuate so much that it may cause anxiety for some.
Examples of this could be: You went away for the weekend and had your favorite treats came home the scale is up 5 pounds.
This doesn’t mean you gained 5 pounds of fat.
This simply means that you most likely are holding onto water from the high sodium foods consumed over the weekend and a little bit over your allotted calories you’re used to.
You would have to consume an average of an extra 3500 calories around 350 calories a day for ten days to gain a pound of fat. For most if you’re tracking, have a healthy routine of calories in vs calories out and or eat mindfully one weekend isn’t going to ruin you.
Let’s get into healthy ways to track:
Measurements. Measuring yourself every two weeks can help guide you.
Pictures: I tend to take my pictures once a month but depending on your goals it could be more frequent.
How do you feels in your clothes? Without measurements or pictures, pay attention to how your clothes are fitting!
Lastly.. if you know yourself pay close attention to how you’re feeling. More energy? Better sleep? These are great signs you’re making progress to a healthier lifestyle!
Fitness is not a one size fits all approach.
There are many ways to track your progress.
The more specific the goal the more data to collect.
Happy Thursday friends🙌🏼💪🏼

02/09/2022

Less snacking…BIGGER MEALS!

Elevated Fitness Co.

09/01/2022

08/31/2022

08/01/2022

07/14/2022

07/13/2022

06/21/2022

06/17/2022

05/03/2022

03/16/2022

03/03/2022

02/10/2022

02/09/2022

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