sarahtindale.pt sarahtindale.pt

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Sarah Tindale  📚 BSc Sport, Exercise & Nutrition 🏋🏻‍♀️ Personal Trainer 📍 Pioneer Performance 👊🏻 Be Unstoppable

No caption required 👆🏻🙌🏻
#Repost @thegirlsgonestrong with @get_repost
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You can make any choice you want, with the fullness of expression you deserve. With autonomy and rules or guidelines only created by you, for you. Nothing is off limits. The rules are that there aren’t really any.

#MyBodyMyBusiness
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[H/T @femalecollective for the photo.]
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#girlsgonestrong #strongwomenlifteachotherup #strongwomen #girlpower #womenempowerment #girlswholift #getstrong #feels #weekendvibes #supersaturday #pt #personaltrainer #ne1 #newcastle #strongnotskinny #notsorry #confidence

If your goal is to successfully achieve sustainable fat loss, you have to be enjoying what you’re doing!
Imagine walk into the gym and dreading your workout every single time you go in... you won’t be able to keep up that motivation for a long period.



It’s the same with your diet. If you don’t enjoy eating chicken and broccoli because it’s boring as f*ck, don’t bloody eat it! Pick something tastier, add seasonings, cycle your foods regularly. You won’t get bored and you won’t feel like you’re eating dry, flavourless shit day in, day out.



Apply this to everything in life. If you’re not enjoying something, why are you forcing yourself to do it?
There has to be some sacrifice to make changes, yes. But you still need to find some enjoyment in everything you do... if you hate every part of something, change it.



Be happy, be successful 😌✌🏻
#happy #enjoylife #climbing #gym #fitness #ne1 #newcastle #newcastleupontyne #newcastlept #pt #personaltrainer #bouldering #fun #girlswholift #girlswithmuscle #getstrong #fatloss #motivation #progress #strongnotskinny #lift

Well, actually, it’s not... we’ve got 3 weeks before festivities so - let’s use them wisely!



I’m all for relaxing and enjoying the festive period, it’s the best time of year. Lots of food, family and friends 😌
Most of us take off the whole month and have the above mentality; “fuck it, it’s Christmas”.



Now, if you’ve recently started your weight loss, muscle build or any kind of health related journey, you’ll be near enough back to square one by the time Christmas arrives! - that’s a lot of time, and money wasted.



Now, let’s grind out these last 3 weeks as normal. There might be more twinkly lights everywhere but, that’s no excuse to change your usual routine.
Plan your week ahead, track your calories and smash your sessions. Let’s get hench for Christmas 👊🏻💪🏻🎄
#fuckititschristmas #christmas #december #pt #gym #personaltrainer #newcastlept #fitness #ne1 #newcastle #newcastlequayside #pioneerperformance #weightloss #progress #keepgoing #getstrong #getlean #festivities #girlswholift #strongnotskinny #girlpower

A bit of a deep one this Friday eve 😌
And I know I’m not the only person who is feeling/has felt this way.



For the last 5 months, I’ve been focusing on losing body fat. Which has been great. And it’s worked wonders (thanks @matthewwalkerpioneer).



But, since having my birthday and being ill at the beginning of November, I’ve really struggled to get back into the swing of things. I’ve still been training 5 times a week! But I’ve found myself veering away from my programming and I’m not really sure why 🤷🏻‍♀️
I’ve also been eating more than my calorie goal (not 3000 cals a day or anything), just enough to maintain my current weight with occasional drops after rest days.



This has left me feeling a little lost. Lost on what my why is.
I’m going through the motions, unsure of what my next goal is because I’m stuck between two right now!



Until I figure it out, I’m going to pull my head out of my arse and get back into the swing of eating for fat loss... until I feel lean enough.
THEN WE GET STRONG 👊🏻



If you’re struggling with motivation and you’re feeling a little lost, it’s probably time to set some new goals. Get excited about it again, then you’ll feel that fire coming back 👊🏻 #friyay #fridayfeels #friday #weekeendvibes #lost #motivation #motivated #realtalk #pt #personaltrainer #girlswholift #girlpower #strongwomen #itsokaynottobeokay #ne1
#newcastle #pioneerperformance #getstrong #getlean #weightloss #progress

Which deadlift should you do?



I know this is an annoying answer but - it depends.
How can you decide on which one to do? Now that, I can help with 😌



As a coach, I often start with none of the above (if a client has never deadlifted before). I actually get them to do a basic hip hinge with a wooden stick, drilling the movement pattern until they are used to driving their hips back and maintaining a straight spine instead of just reaching for the ground.



From then, I will normally begin with a hex/trap bar deadlift. 99% if people can get into a decent enough position with this bar (elevating the bar often helps with positioning). The most frequent problem I face with a trap bar deadlift is; clients allowing their knees to come forwards, turning the movement into more of a squat.



Why would you sumo? If you’re not a powerlifter (like most people who walk through our door), you’re probably doing it because you’re gifted with wonderfully long legs, not to decrease your range of movement.
A sumo deadlift allows you leggy lot to get hips low while still being able to reach the barbell without your shoulders shooting over 😬



Conventional deadlift is great if you can get into the position and are confident with a hip hinge/RDL. Again, elevating the barbell will normally allow a client the ability to drop their hips lower, easier.
If you find that you’re smashing the bar against your knees all of the time, you’re not moving yourself around the barbell.



I personally, don’t use a sumo or conventional deadlift with a client until they’ve been working with me for a while or if they’ve specifically requested to do so.
It is not essential to have any of the above deadlifts in your programming. However, some form hip hinge should be included.
Plus, who doesn’t like racking up a bar and shifting some weight?!



If you want to learn how to deadlift well and with confidence - I’ve got you 👊🏻
📩sarah@pioneerperformance.co.uk



Ps. Thank you to my wonderful models for holding these positions while I faff about with photos 😅
@joannekathleen @jaadeequinn @littlehappylouise 💕

#deadlift #clients #legs #girlswholift #strongwomen #progress

This quote speaks volumes and is very relevant to the majority of people who are alive 😅



We are constantly bombarded with “perfect” bodies, images of abs and peoples “clean” meals. This makes us feel guilty. Guilty for having an appetite, for having body fat and for not being good enough.



Don’t be sorry for eating. Or for having some body fat - especially us girls! And you sure as hell should never feel less worthy because you don’t look like somebody else, whether it’s because they’re leaner, stronger or “prettier”.
That’s bullshit, it’s subjective. Nobody else thinks this but you.



Quit doing this to yourself.
Eat the damn food. Feel good after eating said food and remember that you are still worthy even if you don’t have abs and lip fillers ✌🏻



Food is our friend, not the enemy 😌

#food #appetite #guilt #selflove #confidence #selfworth #worthy #womenempowerment #girlpower #girlsquad #pt #personaltrainer #happy #ne1 #newcastle #pioneerperformance #gym #fitness #lifestyle

I’ve said this before and I’ll say it again - your training should be fun!



Yes, have a clear goal. And base your programming around achieving that goal. But make sure you don’t hate every part of it or you will not enjoy a single second of it.



I can throw anything at these 3 and they’ll give it a go! We had a bit of a play around in this evenings session before starting a new programme in December - hand stand holds? Bring it on! 🤸🏻‍♀️👊🏻
Check out my story to see their synchronised kick ups into their handstands 😍



We are young women, not old! 💁🏻‍♀️ #handstand #girlswholift #girlsquad #getstrong #transformationtuesday #pt #personaltrainer #pioneerperformance #gym #fitness #fitfam #ne1 #newcastle #newcastleupontyne #newcastlequayside #strongwomen #strongnotskinny #motivation #progress #getfit #fatloss #weightloss #gymnastics

As women, we forget how damn tough we are.
Yes, we are often the more emotional sex, we seem to cry more, get angry more and get our hearts broken more.



But, if you look at what the female body is capable of, you’ll realise just how amazing it is, how amazing you are.



Throughout every month, we deal with hormone changes that effect our heart rate, mood, strength and of course its gifts us our period 🎉
And what do we do? We just get on with it. We go to work, we train, we get shit done 👊🏻



Not only this but we literally grow humans inside of us! Come on, that is some serious resilience.
Our bodies might never feel the same after but, those new bodies can cope with being covered in baby sick them, a severe lack of sleep and still somehow manage to keep going.



Next time you look in the mirror and point out the physical things you dislike about your body, remember how capable it is. Remember how strong it is and remember its ability to break down and bounce back again and again.
Us girls are seriously fucking unbelievable. Let’s not forget that 💁🏻‍♀️
Now go smash this week!



#beunstoppable #girlpower #female #femalebody #confidence #mondaymotivation #motivationmonday #motivation #ne1 #newcastle #pt #personaltrainer #strongwomen #empoweringwomen #getstrong #girlswholift #flex #girlboss #womenempowerment #gym #fitness

If your coach constantly talks about what they got up to, what their diet/training is like or that they’re giving you an exercise just because they like it - they probably don’t care about you as an individual.



If your coach has reasoning for their exercise selection and they like it, that’s a different kettle of fish.



The main thing is - YOU have to enjoy it. Fair enough, coaches have to give you some stuff you’re not a fan of, especially if it’s going to help you achieve you goals... but the majority of your programming and your journey should be enjoyable!



We, as coaches, are here to offer you a service. Not to show off how strong, fit or lean we are. And certainly not at the expense of your confidence or during the time you’re paying for.
If you like listening to your coach chat shit, that’s cool.
But don’t be afraid to tell them to shut up if you’re not interested - it’s not what you’re paying for.



I’m not saying that coaches and clients shouldn’t have a relationship, absolutely not, it’s a very important part of a successful lifestyle change. But it needs to work both ways, they need to know more about you than you do about them.



Just a little food for thought if you’re feeling unsure 😌



#coach #gobshite #saturday #supersaturday #weekend #weekendvibes #pt #personaltrainer #pioneerperformance #gym #fitness #fitfam #ne1 #newcastle #newcastleupontyne #newcastlequayside #strongwomen #strongnotskinny #motivation #progress #getfit #fatloss #weightloss #getstrong

Just a quick one this evening.
My 5 top tips for a pain-free, pretty looking squat.



1. BRACE! - abs need to be tight if you’re loading your spine. Don’t tighten your core, goodbye back.

2. Sticking on the spine theme - quit arching your back. If you break at the hips first, you’re likely to cause an arch. Loading your spine in this position will eventually lead to injury.

3. Keep your bar path over your mid-foot. If you find the bar is out over your toes, you’re leaning too far forwards (probably because of poor ankle mobility). Try elevating your heels.

4. Contrary to popular belief, your knees can and should go over your toes during a squat - if you have the ability to do this, of course! If they don’t, using a ramp will help with this too.

5. STOP STICKING YOUR ARSE OUT! Squats are not for showing off your new glute gains by sticking your butt out. They’ll do that anyway, you don’t need to exaggerate 🤦🏻‍♀️
It’ll also cause the arch in your back that we spoke about in point 2. Not cool 🙅🏻‍♀️



I get that not everyone has the mobility to perform the “perfect” squat. However, these tips will hopefully help people identify areas for improvement in their own technique or in that of others 😌



#repost #pt #personaltrainer #pioneerperformance #gym #fitness #fitfam #ne1 #newcastle #newcastleupontyne #newcastlequayside #strongwomen #strongnotskinny #motivation #friday #friyay #fridayfeeling #progress #getfit #fatloss #weightloss #squats #squat #legs #glutes

Check out @joannekathleen deadlifts from a few sessions back - this is her top set at 80kg.



It’s always satisfying to see clients’ strength improving but even more so when their back just DOES NOT MOVE 👌🏻
Solid as a rock 👊🏻



Joanne is currently achieving fat loss while improving strength and mobility that transfers into her running. We’ve eliminated knee pain and are in the process of bulletproofing her hips, ankles and core.
Watch this space 😎



#clientprogress #throwbackthursday #deadlifts #squats #pt #personaltrainer #pioneerperformance #gym #fitness #fitfam #ne1 #newcastle #newcastleupontyne #newcastlequayside #strongwomen #strongnotskinny #motivation #progress #getfit #fatloss #weightloss #getstrong #beunstoppable

This doesn’t need a long caption...



Don’t be afraid to go out and get what you want. If people call you a bitch, they’re probably intimidated or jealous 💁🏻‍♀️



Strong, independent women - go get it 👊🏻



#pt #personaltrainer #pioneerperformance #gym #fitness #fitfam #ne1 #newcastle #newcastleupontyne #newcastlequayside #strongwomen #strongnotskinny #motivation #humpday #happyhumpday #progress #getfit #fatloss #weightloss #motivationalquotes #getstrong #badass #bitch

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