Sarah Wragge

Sarah Wragge Sharing how to eat for optimal health, lose weight effortlessly, and enjoy the foods you love.

A full 36 hours in Chicago! Packed, productive, and so rewarding! Here’s how it went:- event: Chicago showed up!!! Got t...
04/06/2026

A full 36 hours in Chicago! Packed, productive, and so rewarding! Here’s how it went:

- event: Chicago showed up!!! Got to meet so many incredible people and speak about the SWW Method
-Lunch with Team SWW! what would I do without you?!
-Training session with my dear client at Practice DT Chicago (shoutout to Phil Chung for the amazing space!)
-Prepping for a virtual presentation
-Hearing client testimonials (always the best part)
-Off to the airport. Home I go!
-Grabbed dinner at the airport. Sometime’s it’s just what you’ve got to do (not every meal can be perfect)
-Finally home and reunited with Wynnie 💚

Days like this remind me why I love what I do. Busy, but so fulfilling!!

A peek inside my home gym and why I love working out at home. Consistency is everything, and having my gym setup at home...
04/05/2026

A peek inside my home gym and why I love working out at home. Consistency is everything, and having my gym setup at home makes it so much easier to show up for myself and get some movement in every single day. Here’s what I use:

-Free weights: dumbbells and kettlebells for strength training to keep my metabolism strong and bones healthy.
-Yoga mat and pilates accessories: I use my mat for core work, mobility exercises, and post-workout stretches. Also my spot for yoga and pilates on B workout days.
-Adjustable bench: One of the most versatile pieces in my gym. I use it for everything from dumbbell presses to step-ups.
-Treadmill: Whether it’s a quick walk or incline intervals, the treadmill keeps me consistent with cardio.
-Sauna: 15-20 minutes in the infrared sauna helps with muscle recovery, circulation, and stress relief.

You don’t need a massive space or tons of equipment to get results. It’s about having the right tools and using them consistently.

There are so many different reasons why clients come to us—weight loss, menopause, GLP journeys, performance coaching, a...
04/03/2026

There are so many different reasons why clients come to us—weight loss, menopause, GLP journeys, performance coaching, and everything in between. There’s no single “type” of SWW client, and that’s exactly the point!

Whether you’re tired of dieting, navigating menopause, managing GLPs, or crushing it in the gym but not seeing results—we create 100% tailored plans that work for YOU.

One-on-one coaching, digital program access, supplements, and education-based strategies. We make it simple, and more importantly, we make it work.

Ready to get started? Book a consultation at the link in my bio.

What’s in my cart! Their founder Nicole () has created such a gem of a store in the West Village, and we couldn’t be mo...
04/02/2026

What’s in my cart! Their founder Nicole () has created such a gem of a store in the West Village, and we couldn’t be more proud for Alkalize to be on their shelves. Everything in the store is plant-based (they have some great plant-based protein options for all my vegetarians) and of the highest quality, from their prepared foods, to snacks, and home goods. It’s hard not to want to buy everything in there!

Check out Alkalize on their shelves now! 💚

03/31/2026

A look into our weekday mornings at the Wragge household (meanwhile has already gone on the air for ). I like to call this controlled chaos. As long as everyone’s fed, at school on time, and I get to Alkalize before starting work, I’m a happy mom!

03/30/2026

I am obsessed with the products from my dear friend ’s brand . They’ve become staple rituals in my PM wind-down routine. I actually look forward to using them at the end of my busy days as a moment of grounding and self-care.

Here’s everything I use:
-Cleanse: Silky Skin Cleanser
-Tone + Hydrate: Hyaluronic Moisture Mist
-Treat: either Retinatural+ Advanced Super Serum or Overnight Resurfacing Peel (I use the All Bright Vitamin C Serum in the AM)
-Moisturize: Hyaluronic Cushion Cream

Once my skincare is done, I always lie on my with my legs up the wall for lymphatic drainage, and have started journaling before bed to clear my mind before I go to sleep.

Thank you for making these incredible products!

03/30/2026

In case you need a refresher, here’s a 101 on the SWW A/B Workout strategy. At its core, this methodology is designed to prevent you from over-working and fatiguing your body. That’s how you wind up feeling exhausted, constantly hungry, bloated, and disappointed by your results.

When you’re in this state, the key things you’re missing are variety in your workouts and recovery. Here’s where the A/B Workout strategy come in:
splitting your workout between:
-A workout days: high-intensity activities where you’re hitting your VO2 max (HIIT classes, tabata, sprinting, high rep skipping)
-B workout days: lower-intensity, more restorative activities (heavy strength training, yoga, walking, pilates, hot yoga)

When you design your A/B workout split, make sure you have more B workouts than A’s. Though it may not feel like it, recovery IS a part of the workout, and there is no need to workout 7 days a week. Stay active, incorporate workouts that feel good to you, and make sure to give your body the rest and recovery it needs to come back stronger each day.

Have any questions about A/B Workouts? Leave a comment below or send me a DM.

03/27/2026

Letting you in on my Friday ritual: a solo brunch at my local . I love coming here after dropping the kids off to get slow down with a cup of coffee, get some work done, and enjoy some really good, clean food.

Here’s what I order:
-Smoked salmon tartine: add poached egg, skip the dressing (this gives me my protein, fat, and fiber trifecta that I look for in each meal)
-Americano with a splash of whole milk

A pro tip when dining out: order proteins you typically don’t like to make at home. That way, you can enjoy them and not question whether you should’ve just made it yourself at home (been there)!

Any other lovers here?

03/25/2026

You know I love my Optimize smoothies, but sometimes it’s fun to switch things up and get my AM protein in a different way. Here are three high-protein breakfast recipes I’ve been loving—all featuring Optimize and no blender required:

☕️ Optimize Mocha: add one scoop of Optimize to your coffee for a malted, chocolatey twist
🍚 Optimize Chia Seed Pudding: add one scoop of Optimize to 1/3 cup chia seeds, 1/2 cup almond milk, and a splash of water. Bonus—kids LOVE this one.
🥣 Optimize Yogurt: add one scoop of Optimize to the yogurt of your choice (coconut or lactose-free) and top with berries.

03/23/2026

Giving you a peek behind the curtain into how I work with my incredible stylist, ! I’ve been working with Sally for over three years now, and she’s helped me completely refine my personal style, tailor my closet to support the looks I want to wear, and create seasonal outfit formulas that I can plug and play into all the different scenarios that come up in my life.

If you’re looking to spend some time styling your wardrobe, here are a few of Sally’s top tips:

• Photograph your favorite outfits and keep them in a lookbook on your phone. This way, you’ll have them ready to go when you need an outfit in a pinch and want to know you’ll look and feel good in it.
• Have great base outfits that you can dress up or down depending on the occasion. This will help you get a lot more mileage out of your clothes.
• Quality > quantity. Find those pieces that fit and that you’ll want to wear and keep for years. You’ll always value them much more than the pieces you buy in a rush because they were the easiest thing to find.

And as Sally said, working with a stylist doesn’t mean you need to have a fancy lifestyle. For me, it’s all about feeling empowered through my clothing to show up as my best self every day.

03/22/2026

We LOVE Sundays in the Wragge household! Ever since we started using Sundays as a tool to set ourselves up for success during the week, we’ve gone in to Mondays feeling more rested, energized, and prepared for the week ahead.

Here’s what’s typically on my agenda:
-getting in a nice and long workout (bonus if I can get the kids involved in some family activity)
-stocking up on groceries and prepping some essential food items (shredded rotisserie chicken, hard boiled eggs, chopped veggies)
-taking the time for an extra long wind-down and going to bed early (and keeping my phone out of sight)

When you put some intention into your Sunday, it makes a world of a difference come Monday. I swear by it!

03/04/2026

16-hour day on my feet, but all more than worth it to launch our baby Alkalize at ! Thank you to everyone who came out to sample Alkalize and support us. We’ve had a great first week at Happier and are just getting started! 💚🥬

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