sarahbartlettcoach sarahbartlettcoach

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Sarah Bartlett  🦁

S T A N D A R D S .
I’ll be the first to admit it, as a coach, I can be a real jerk. Especially when it comes to technical execution. I have high standards. Higher than most coaches I know. I nitpick on technique (because millimetres matter), I harp on about the why (because if YOU understand WHY, you will learn to self-correct) and will make sure you can perform a lift with damn-near, if not, perfect technique before progressing you. .
I believe it comes from my background in gymnastics.🤔🤸🏼‍♀️
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You see, in gymnastics, you are chasing perfection. The perfect 10. Most never get there, and it can be a futile endeavour but, along the way it teaches severe discipline and understanding of how to optimise human movement.
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I apply the same level of discipline to my clients’ performance. I expect that you are focusing 100% on the execution of every rep, and either performing well, or learning, adapting and correcting as you go.
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If I can see that you are close to getting ‘it' (in terms of a lift or a skill) then I will push you, critique you, and make you challenge your boundaries to get you to the next level. If you are not completing the optimal ROM for YOUR body for whatever reason, then we stop and address the issue. 🚫 no bad reps
🚫 no getting away with sloppy form
🚫 no issues with back pain from lifting
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The Standards are High because the Stakes are High. Your health is your most valuable asset, and my role is to help you protect and grow that asset. It matters, so the standard we are aiming for is perfection. .
🦁SBxx
📸 @marceauphotography

M E A N W H I L E
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There’s a shit storm brewing in the United States.
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The Government of the State of Alabama passed a law this week making abortion illegal, and the penalty? 99years in prison for the person performing the operation, and the person receiving it! 🤭
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One of my favourite bands (Alexisonfire) posted this in support of all women, and taking a stand against this invasive and archaic law.

In the words of another fan on their post, (credit to @katticusmaximus)
. “when women aborting babies that are the product of rape, get more jail time that their rapists, the system is wrong.” Posted @withrepost@aof_official “we will be free, to use our bodies as we please”
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#getinformed #makeastand #thismaybecontroversial #idgaf #becauseitmatters #womenschoicematters

A C T I V E R E S T D A Y S
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What do you do on days when you don’t train? Do you do nothing, or do you still try to get outdoors and get active?
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My immune system is fighting hard against a bug 🦠 I’ve come into contact with in the past few days. As such, I down-regulated my training yesterday, and today am skipping my strength session, and will instead do some mobility and shoulder stability work at home, following a rope climbing session in the ‘jungle’ today and some handstands 🐒
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Rest days don’t need to (and shouldn’t!) be sedentary. Getting the blood pumping around your body will help it to recover and grow faster, and often helps to ease any acquired DOMS. .
I’m an advocate for outdoor daily activity. We are creatures of the Earth, and there are so many benefits to daily exposure to the sun ☀️ .
If you work indoors, your lunch break is the perfect opportunity to get your daily outdoor time and get a little active.
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What rest day activity is your go-to for staying active and spending time outdoors?!
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🦁SBxx

T O A L L T H E M O T H E R S
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Especially those who are raising daughters. Have the confidence to follow your dream, and raise daughters who do the same 😘

G R O W T H
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Oestrogen is a wonderful hormone.but it gets a bad wrap in this industry. .
Terms such as ‘estrogen dominance’ and ‘toxic estrogen’ can give this wonderful hormone a bad name. .
Of course, like any good thing, too much will have it’s adverse affects. .
Both women and men need it for optimal help, so let’s take a moment to celebrate some of the benefits of Oestrogen:
. 🖤Decreases the body’s ability to store fat by inhibiting LPL
🖤 Increases your ability to put down lean muscle, due to increased insulin sensitivity
🖤 Is anti-inflammatory, so helps you recover faster, meaning you can lift more, more often
🖤 Opposes Cortisol, meaning it makes you more stress-resilient
🖤 Increases serotonin and endorphins in the brain - which make you feel happier
🖤 Improves Leptin signalling - you are less likely to overeat
🖤Increases insulin-sensitivity - meaning your body is more carb tolerant

The Follicular phase of your menstrual cycle is the time in the month to GROW. Oestrogen is a highly proliferative hormone - ‘Pro-life’ - meaning it is about growth. And all the changes happening in your body in this time, support this.
Learn how to optimise your follicular phase to optimise your growth. If you’re unsure where to start, or you want to learn how I structure my online coaching to help women optimise their hormones - get in touch! You can also read my blog on the topic - link is in my bio - and if you read it, please leave a comment! .
🦁SBxx
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📸 @marceauphotography

M U S C L E U P T R A I N I N G
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Training upper body for Cali is so much fun 😁

This workout is an advanced program from my online coaching and the current strength protocol I am running for my Muscle Ups. They are feeling fast and very clean. If you’re up to it, give this one a go, it’s a banger. Swipe across for all exercises.
A. (Assisted) Bar Muscle Up 3x5
B1. Aussie Archer Row 4x 8-10
B2. Korean Dip 4x 6-8
C1. Straight Leg Bench Dip 2x20
C2. Ice Cream Maker 2x10
D. Back Hip Circles x5

Save this advanced bodyweight workout for your next Muscle Up Training day. Don’t mind the ‘intro’ to the last video...I like the song, and the way my booty looks, so I didn’t cut it out 😂 ya girl’s been eating and it is showing 🍑
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🦁SBxx

H O W  L O N G  W I L L  I T  T A K E ? !

Until you start to see your hard work paying off? Until you get those RESULTS?!
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Well, it depends 😏

As a coach, I make it my ambition to open my clients eyes to the varying ways the pay off can present itself - because the aesthetic result isn’t always the first outcome we notice, but it’s often the only one we’re looking for. Results other than kilos or pounds up and down count too - I am talking about the very real, often intangible results, the stuff that the outside world cannot perceive. Things such as mood, energy level, sex drive, appetite and sleep - I call this stuff your ‘biofeedback’ and these things make a monumental impact on how well we feel. But, we often forget to look for positive changes here. .
Especially working so closely with females looking to rebalance their hormones, I am all too aware that the body will determine in what order it “heals itself’. Our bodies want to and are designed to thrive. In our modern lives, we simply engage too many handbrakes (lack of sleep, poor/inadequate nutrition, stress, toxin exposure, etc.) to get up any real momentum with the wellness wagon. Part of my job as your coach is to work out which handbrakes you have enabled and show you how to remove them so you can start to get some momentum. The longer the handbrakes have been in place, and more numerous the handbrakes are, the more “healing” and resetting your body will have to go through. Once you begin to remove the handbrakes, and provide your body with what it needs to thrive in the right balance, your body will begin to heal itself. BUT, your body will decide in what order it prioritises all the healing it has to do. So whilst dropping the unsightly body fat from your lower abdomen may be YOUR #1 priority - your body will most likely prioritise less sexy, but more survival-centric traits, you know, things such a blood sugar management, cellular detoxification and immunity, hormone production, etc. (continued in comments...) .
📸 @chadsphotography_

B R A I N  F O O D
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Delicious brain candy today brought to you by Rumi 🙏 .
I like to share quotes with you guys which give an insight into the type of mindset and lifepath I am creating for myself.
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Focusing on Mindset is one of the most basic ways to begin taking better care of yourself. If you have no idea where to start, I wrote a blog on how to make time to find time in your weekly schedule when you can prioritise your health!
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Link in bio now!
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🦁SBxx

👿T H E ‘6 6 6’ 😈
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“Burns like hell”🔥🔥🔥
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Training into the late luteal phase can be a challenge for many women. This is the time post-ovulation, approaching our period, and our motivation is often at the lowest point in our cycle, the load feels heavier and overall it just feels HARDER! .
On a more positive note, because of the wonderful effects of Progesterone, our bodies are more efficient at burning fat in this phase, so if you can get over the motivation slump and get to the gym, then you can use this time to your advantage.

For my clients training in harmony with their cycle, Luteal phases often contain an increase in HIIT and LISS conditioning, and a Deload in the weights room. .
This workout is from my Advanced program... A1. B Stance Hip Thrust 6 reps
A2. Plyo Pull Up/Chin Up switch 6 reps
A3. Plate OH Bulgarian Split Squat 6 reps
6 rounds, fast as you can 😈

Save for your next Luteal Phase! .
🦁SBxx

R E S E T
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The long weekend is a good opportunity to pause and take stock, so to speak. We’re over a quarter of the way through the year now, and if you haven’t paused to reflect upon how far you have come, or even if you’re still heading in the right direction, I invite you to do so this weekend.

In our busy day-to-day lives, we often don’t “have time” to spend time getting focused and organised on what we want to achieve, and it’s too easy to fall into the trap of going through the motions and treading water. .
This long weekend, take some time for yourself, with a lovely cup of herbal tea, and spend some time reviewing and reflecting upon where you’re at, and where you’re going.
🤓
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🦁SBxx
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📸 @marceauphotography

🐶
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Ears so big they don’t even fit in the frame 🙈

❕C O R R E C T I N G Y O U R M O V E M E N T❕
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Any of you who’ve met me, trained with me or worked with me in a gym-setting, will likely be well-aware that I am an a*hole when it comes to exercise execution. i.e performing an exercise with the CORRECT TECHNIQUE. It may come across as harsh, which I’m very OK with, because I honestly believe that if something is worth doing, then it is worth doing well.
There’s not much that makes my soul writhe as uncomfortably as seeing people in the gym day-in, day-out, doing 3 sets of 12 reps of wasting-your-times. Sometimes, they’ll even mix it up with a set of 15 reps of please-stop-you’re-making-it-worse. Sometimes it is so severe, that I will even stop people on the gym floor (there’s a real art to doing this successfully) to try to demonstrate to them that
It’s not just about WHAT we are doing, but the WAY in which we do it, that makes the greatest change. 💡
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Performing 5 close-to-perfect-form reps, will have a more profound effect upon your training and your potential, than 20 mindless reps where you are just bashing away, with no intention or focus on how your body is moving. .
This particular video is about CORRECT TECHNIQUE FOR THE HORIZONTAL ROW PATTERN - I see this pattern being butchered WAY too often in nearly every facility I visit. .
Mistakes to avoid:
❌Sitting too upright
❌Initiating the movement with the arms
❌Not engaging the rhomboids
❌Flexing the wrists and/or flaring the elbows
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Instead, try focusing on these key cues:
1. Lean back just enough to engage your abdominals
2. Setting your shoulders back and down
3. Draw your elbows back and continue squeezing the shoulder blades together to execute the movement 💥 the muscle that moves first, takes the major share of the load 💥

So focus on which muscle is the target, or prime mover, in each movement pattern you are training, set your position correctly, and fire the target muscle first!
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Questions in the comments ⬇️ 🦁SBxx

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