Sarah Hight Coaching

Mastering maintenance seems to be the missing piece these days. Most people are really good at gaining weight and losing weight, but not many people are doing a good job of maintaining their weight in a healthy way.

I think this is true because most people live in phases of restricting and bingeing. They are either on a strict diet or completely lacking in discipline with anything pertaining to nutrition. This all-or-nothing mentality has to stop, it’s so damaging to our metabolisms and it gets us nowhere in the end.

If you struggle with going through these phases, feeling like you are always planning your next diet, only to blow it a week or two in, then maybe it’s high time you focus on building some healthy habits while maintaining your weight.

Stop treating maintenance like a free for all: skimping on food choices, eating garbage, half-assing workouts or not working out at all, being sedentary and telling yourself you’ll start Monday or in a few weeks. (News flash, you might actually be in a surplus)

Work on developing some healthy habits so that the next time you choose to diet, the only change you’re making is a decrease of calories.

It’s not new and sexy, or a quick fix, it’s actually really simple and boring, but it is CRUCIAL to your future diet success!

What habits are the hardest for you? What can you work on while in maintenance to help make your next deficit phase easier?

Week 1 update, 10% done with this deficit, really pleased with my progress and adherence so far

This week had a few challenges getting used to lower calories early in the week, but I worked out some kinks along the way. Figured out how to time my meals/snacks so I wouldn’t have any extreme hunger.

Before starting this deficit I spent 9 months in maintenance/slight surplus. This time wasn’t spent doing whatever I want or taking it easy. I spent this time focusing on building solid habits. Tracking most days, eating over 110g of protein a day, consistent workouts with focus on building muscle and keeping steps 8000+ a day.

I fine-tuned these habits during my maintenance phase, so that when I entered a deficit the only real change I made was how many calories I was eating.

Maintenance isn’t a free for all or a time to sit back and do whatever you want. I would argue it’s the most important phase to get right (since you’ll be in it most of your life)

Any questions for me?? 👇🏼

Even if your kids are amazing sleepers, at some point you’ll deal with sleepless nights from teething, sickness, sleep regressions, fear, ect…

Here are some helpful and encouraging tips to stay on track in these hard seasons.

I’ve personally been dealing with many sleepless nights over the past few months and it sure takes the wind out of my sails. I’ve had to shift focus and expectations many many times. It’s a challenge to not give up or push my needs and goals off until this season ends.

Taking care of our bodies during these seasons is especially important. We are already under additional stress from lack of sleep. We need to do things that nourish and energize our bodies, instead of developing destructive behaviors. Putting yourself first and making your health a priority will allow you to be stronger for all the people around you. Just remember, it’s only a season 🤍

I knew I would have a use for these photos 😂

Celebrating because I’ve officially passed my CPT exam and am so excited for all the knowledge I’ve gained that I can share with my clients!

I’ll be honest, this test gave the NCLEX a run for its money. I was 95% sure I failed before I hit submit.

Be on the lookout for some new things developing over here at SHC this summer 👀

We have a busy week and busy weekend with my Half Marathon on Saturday and the start of Spring Break 🙌🏼

Keeping meals really simple, having a leftover taco night and choosing things I can mostly make in the slow cooker and throw together before dinner time.

It doesn’t have to be hard to hit your protein. Macro Friendly Food Recipes have always made it easy!

What are you cooking this week?

Still getting back on my feet from having a sick kid all week and dealing with a sleep regressing toddler. (Going on 2 weeks of not sleeping through the night 😩)

Not really prepping anything this week. Using this weekend to truly rest and try to get caught up on some things that took a backseat this week.

Here’s to a more productive and healthy week 👏🏼