Wellness With Sarah

01/12/2021

First day of summerrrr ☀️

What a crazy couple of years to be a PT not to mention a client of one, but we made it (so far!) big thank you and well done for hanging in there with us.

Excited to finish the year strong x

03/09/2021

Feeling inspired following an open and insightful discussion earlier this week for Cotton On Group with a wonderful panel of women in honour of the upcoming women’s health week, I’m going to be brave and share this for anyone that needs it.

Boys just bear with me here, this one is for the girls.

As women, we are so incredibly good at caring for and being kind to others yet often fall short in showing our own selves the same love and kindness. It’s all too common for women, especially so the beautiful mums and carers of the world to put their own needs at the very bottom of the list.

Sadly in doing so, many women begin to neglect their own health and in turn happiness until they reach the point of despair or self-loathing.

A common theme for so many women is this never ending perceived need to lose weight. We buy into this bu****it idea that we’ll be happy if we could just lose a couple of kilos, lose the baby weight or ‘tone up’ because somewhere along the line we’ve been taught that we’ll be more well liked or respected even, by doing so.

In reality, what we’re doing is allowing the perception and judgments of others determine our own self worth.

To the beautiful women still reading, 𝘺𝘰𝘶 𝘤𝘢𝘯𝘯𝘰𝘵 𝘧𝘪𝘯𝘥 𝘴𝘦𝘭𝘧 𝘭𝘰𝘷𝘦 𝘦𝘹𝘵𝘦𝘳𝘯𝘢𝘭𝘭𝘺. It’s an inside job and a constant one at that. So pretty please, respect your uniqueness and drop all comparisons. Surround yourself with positive souls that want only to see you win. Treat yourself as kindly as you do them and watch the quality of your whole life improve.

Disclaimer: I’m not particularly qualified to say any of this, I’m just a PT that’s worked with women for the last 12 plus years x

24/07/2021

“Limits, like fears, are often just an illusion.” - Michael Jordan

Kylie’s been training her little butt off for this weekends Run Melbourne half marathon but since it became a virtual event I tagged along for the run this morning and we both clocked a PB 🕺🏼

I thought she was mad when she told me what pace we were going to run but turns out we were more than capable once we set off and I silenced that doubtful little voice in my head!

05/07/2021

a gentle reminder.

take note and care of your mental health like you do your physical health for one can’t be functioning optimally without the other.

✨

09/02/2021

Say yes to opportunity ✨

Today was my first full day in the new (and as you could imagine, ridiculously good) Cotton On Wellness Club.

Working in the new space at COG was an opportunity not to be missed, so I’ll be there part time whilst continuing part time with my commitments at the college.

2021 is going to be BIG.

So here’s to taking on new opportunities, pushing past our boundaries and just quietly believing in ourselves the whole f**king time x

03/02/2021

Rest + recovery. Don’t make the mistake of underestimating the importance of both.

Recovery enables adaptation which lends itself to progress. Whether you’re chasing or fat loss, ensuring you get adequate rest as required is key.

So guys please, consider rest as an equally important part of your training program.

19/01/2021

distance yourself from anyone or anything that no longer feels positive.

let it go, let them go.

you’re better than that.

26/12/2020

Geelong Community Christmas lunch done + dusted for another year 🎄

Arthur and I were expecting to make the front page of today’s newspaper but we landed a tiny feature on page 9 instead 😂

Merry Christmas!

23/12/2020

All things considered, 2020 was very kind to me. While the last 12 years have been the absolute best, I’m excited (and maybe a little nervy) to be taking on a new opportunity in 2021, wish me luck ✨

19/08/2020

If you’ve got nothing valuable to say, don’t say it. My new wellness page motto.

Something I did think was of value was a conversation I had this week about..... opinions.

We all have and are entitled to one yet trying to convince someone that their opinion is not valid is both a waste of your time and energy as it is theirs.

Save yourself the stress of trying to change the mind of someone who is obviously wrong.... 😉

Photo pre pandemic craziness.

05/08/2020

I know the world is feeling a little heavy at the moment and it’s ok to feel that. Just know there is no adaptation or progress without stress, that’s literally the point of every training session. COVID is just one big f*ing awful example of that, but in time we will be ok and hopefully better for it in some ways.

Over the next six weeks, do whatever you can to maintain the momentum you’ve created since restrictions were eased. If the pandemic has highlighted anything it’s how incredibly important our mental + physical health is above all else.

🤍

07/07/2020

What is your purpose? I mean, what’s the reason you get your little butt out of bed every morning in the middle of winter when your bed is so toasty and warm?

Your reasons for doing something are likely different to mine and that’s ok although I learned that to live happily I had to live purposefully and my purpose, albeit behind my cheeky sometimes (as in ALL the time) smartass (I think I’m funny) front is to help make people’s everyday life better.

Whether it be through my work or volunteer work I recognise that I have a really wonderful opportunity to have a positive impact on every person I come into contact with. *Unless of course you’re unkind then you don’t deserve my good vibes but then again I think it’s those people that need my good vibes most so I’ll make the exception.

In saying that, while I have soaked up the reduced workload during iso I did begin to feel disconnected on some level because I identify with my work so much and the daily opportunities to interact on a personal level that without the usual day to day schedule I found myself lacking purpose and feeling a little bit useless.

You’ll either think I’m being dramatic or can relate in some way but I think I’m helping no one by not sharing 🤷🏻‍♀️

27/06/2020

feeling gratitude in the simplest of moments makes my heart happy.

I’m like a little kid in a big fu***ng candy shop every time I see the sunrise ✨

15/06/2020

The good old days 🏋🏽

Can’t wait to get back into the gym and lift all the weights but it’s important to remember that for most of us, over the last few months we’ve absolutely lost strength + conditioning.

I literally picked up a 10kg db recently and nearly fell over 😅

Be smart and patient with yourself when returning to the gym.

Ideally a structured periodised plan from your coach or trainer will see you back to your old, pre iso buff self in no time but most importantly - injury free.

27/05/2020

To run fast, you’ve got to practice running even faster.

Warm up as needed, then:

10x 200m efforts with 100m walk recovery between each.

Keep in mind, with speed work it’s very much quality over quantity. No point doing 20 of these if your pace slips so much so that it’s no longer speedy and your form turns to 💩

Remember you don’t have to be a ‘runner’ to do a session like this or to want to improve your running, as much as I love to run I wouldn’t consider myself a ‘runner’ either 🏃🏽‍♀️

29/04/2020

Because we can’t come together and smash out a team half marathon like the good old days, I’ve set the challenge for any willing clients to join me this weekend for a virtual half marathon individually!

Rules are simple. Throughout Friday, Saturday and Sunday you need to accumulate 21.1km any way you like.

As an example, you can break it down with a 5km walk Friday, 8km interval run Saturday then a 5km jog Sunday morning followed by a 3km walk with the dog Sunday afternoon. Easy.

If you choose to take on the challenge, share your progress on your Instagram story throughout the weekend and tag the wellness page as I’d love to see it, if your account is private just comment here and let me know how you’re going x

11/04/2020

Easter Sweat 🏃🏽‍♀️

1km warm up
+
2min run at 5km race pace / 30sec walk X5
+
1min run at 5km race pace / 15sec walk X5
+
30sec fast / 15sec rest X10
+
1km cool down walk

📸
👨‍👩‍👦‍👦

20/03/2020

I have to admit, I don’t really know what to say or share thus I haven’t said or shared anything for a couple of weeks.

As the situation around us escalates, I hope you can remain calm, kind and rational.

In these unprecedented times, we’ll learn so much and maybe even surprise ourselves with our own resilience ✨

09/03/2020

Friday night was fun ✨

YTG x Lululemon for International Women’s Day.

Big thank you to all those involved in the evening...


active






Big thanks also to the local legends that contributed to the event...
















Biggest of all thanks though goes to the GIRLS. The most epic, wonderful supportive group of girls joined us on the night and I couldn’t be more thankful for the way you all embraced the event and one another.

Yeahhhh the girls 💕 I’ll share more photos when they come through x

06/03/2020

The Saturday morning team + their new mascot Rosa 🐶

30/01/2020

Told these guys I’d take it easy on them tonight because of the heat.

Yeah they fell for it 😉😙

25/12/2019

Another Christmas spent with the Geelong Community although this year I’ve been promoted 💁🏻‍♀️

Hope you’re all having the best day x

20/12/2019

The love and appreciation I have for these guys is something else.
They make work so much fun I wouldn’t even consider it working.

2019 with you has been the best year yet ✨

Ps do yourself a favour and watch the Instagram stories for a laugh.

19/12/2019

How you make others feel is your superpower. People will always remember how you made them feel ✨

TBT to Tuesday’s blokes only session 👨🏻

17/12/2019

Christmas can be an overwhelming time of year, so with that in mind I thought it was a good opportunity to round up the guys for a Christmas special Blokes Only session.

My heart is full ☺️

14/12/2019

Run your own race 🏃🏽‍♀️

Some weeks I choose to walk and talk my way through the then some weeks I run my little heart out.

There is no right or wrong when you’re running your own race ✌🏼

See you tomorrow, 7:30am

20/11/2019

🙋🏻‍♀️

https://thegeelongedition.com.au/people/sarah-is-leading-blokes-to-better-wellbeing-2/

Sarah McCarthy started a blokes only training group to bring awareness to mental health.

16/11/2019

Saturday well spent ✨

Myself along with some of the best local coaches and athletes today brushed up on our Concept2 Erg and Ski Erg skills with Project Row run by the one and only Jane Erbacher.

I believe if you’re not learning you’re losing (I’m going to trademark that 😂) and if I hadn’t jumped into this seminar I wouldn’t have met my two new fury friends 🐶🐶

Looking forward to sharing the tips I learned today with clients while also improving my own ergs.

11/11/2019

“Whether you’re a professional athlete or just training for personal reasons, if what you’re doing isn’t triggering improvement then why are you doing it?”

09/11/2019

Sorry for the profanity but I would have thought you’d be used to it by now 🙊

This last week and a half I’ve found myself struggling to do my usual favourite things like training and running with

I’ve skipped brunch dates with the girls and anything else remotely social as my mood and energy has been so low.

I lost my best fury friend in Lizzy and I don’t remember feeling such sadness since my Dad died. I know that sounds extreme but even I’m surprised how hard her loss has hit me.

A little reminder that it is only human to struggle sometimes and eating nothing but peanut butter toast is normal when you are struggling... or maybe that’s just me because I can’t be bothered going to the supermarket either...

Thank you though for all the love and support during my sad time, I am ok just allowing myself to feel all the feels ❤️

29/10/2019

Blokes Only class of 2019 👨🏻

Over the four sessions, 50 different blokes attended which was more than I’d expected but made me so happy to see.

Offering these free sessions was a simple gesture to A. encourage men of all ages to be proactive in taking care of themselves. B. demonstrate the positive impact exercise has on our headspace. C. help break the stigma around men’s mental health. ...and just quietly I’d say together we achieved all three of those things 💪🏼

21/10/2019

No judgement, no egos or expectations just a bunch of blokes taking better care of themselves starting with a workout, simple.

Su***de remains the leading cause of death of Australians aged between 15-44.

It’s estimated that 75% of lives lost from su***de are men.

BUT statistics tell us what has happened previously so why can’t we change them?
There’s just two more totally FREE blokes only sessions remaining for the month. I simply want to remind you of the positive impact exercise can have on your headspace.

So if you’re a bloke or you know a bloke comment below!

When: TUESDAY 6:30pm
Where: The Geelong College Senior School, Newtown
Cost: ITS FREEE

08/10/2019

YEAH THE BOYSSSS

I wasn’t sure if I’d get 10 blokes or none tonight after a single Instagram post a few weeks ago, then this... almost 30 of the best blokes showed up 😱

While varied in age + ability, the group shared the same goal - to get off their butt, outside their comfort zone and do something they will be physically and mentally better off for.

The hardest part is getting there after a big day, once you’re there the workout is easy(ish)

Just 3 sessions remain so do yourself a favour and join us next Tuesday 6:30pm 🏃🏽‍♂️

06/10/2019

Let’s be honest, I don’t actually look like this. Yet scrolling through the gram it’s easy to believe that maybe I do 😏

In reality, I’ve got a serious amount of make up on, think 40 minutes worth of someone painting my face with foundation + concealer, that’s how much make up I have on.

This selfie took me at least 10 minutes to perfect, not even kidding and if you didn’t already guess, I’ve filtered the f**k out of it (paris filter - highly recommend for that airbrushed look) oh yeah and the blow wave goes without saying but hopefully you get my point and you won’t be disappointed when the face that greets you in the gym is not quite so flawless 🥴

01/10/2019

wellness: a state of being in good health, especially as an actively pursued goal.

my advice: pursue it every damn day, there is no end point.

24/09/2019

Cloudy with a chance of burpees ⚡️

06/09/2019

What a woman.
is changing the lives of young people one conversation and/or workout at a time and I couldn’t be more proud.

Through her own personal experience of loss she is making headway on Charlie’s Pals in memory of her 16 year old sister, volunteering with and running Char’s Feel Good Fitness for young people all the while breaking the stigma around mental health by speaking openly about her experiences.

They say we become more like the people we spend our time with so I choose my people wisely, Chiara being one of them.

You can check out Char’s Feel Good Fitness on Facebook if you’re a young person or parent/guardian of a young person looking for some midweek fitness fun x

30/08/2019

What are you waiting for?

24/08/2019

Bring on spring 🌞

Want to join us?

Get in touch via direct message here or on Instagram or via the website www.wellnesswithsarahmccarthy.com for a complimentary first session.

17/08/2019

Rather than just accepting my body, I’ve learned to appreciate my body for its functionality.

I’m not strong for a girl, I’m just strong and my body is a representation of that. I’ve heard it all from quadzilla to bubble butt and desperately dreamed of just being skinny because I was embarrassed about my athletic figure. Thankfully I now embrace my athleticism and my quads 😅

On the contrary, while I may have lost the few abs I had during my month in Europe I’m no less functional as visible abs are more indicative of my body fat percentage not my physical ability.

I don’t aspire to be desirable to anyone by posting a bikini photo but I do aspire to encourage girls to appreciate their own fit, healthy functional bodies and know that fit, healthy and functional looks different on everyone💪🏼 ps how good is my hashtag, I think it’ll really take off...