thefitnesslioness thefitnesslioness

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Sarah Manns  Fitspo • Lifespo • Laughspo Personal Trainer 🍑 Helping others achieve happiness through fitness❤️ Train with me👇🏼

I went from smiling to oh shit real quick (the gold is at the end of the 3rd video 😂). I’ll put the logistics of this dropset below 👇🏼
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Honestly, this is how I like to train. This is what is fun for me. Our minds ALWAYS give up before our bodies. The fun part in training for me is my mind telling me to quit... and then I tell it to shut up and work past it. Always an honor to work alongside and learn from the homie @grantmeabody especially on leg day.
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We did three drops in this dropset.
Set 1: Total of eight 25s (4 each side) for 30 reps 💀
Set 2: Total of four 25s (2 each side) for 15 reps
Set 3: Total of two 25s (1 each side) for 20 reps. This is where the real fun happened.
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We wrapped up today with some glute focused back extensions to failure. You’ll definitely know I did butt stuff tomorrow based on how I’ll be walking.
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#legdayworkout
#gluteworkout
#everydayislegday
#lastrealgym
#dropsets
#buttstuff

I thought I was going to therapy because I was “damaged” ..but what therapy really taught me was that I wasn’t damaged at all.

One of the best things I ever did for myself was go to therapy. It was putting my stupid ego to the side and admitting I needed help, while simultaneously taking the responsibility of myself and a better quality of life.

It took me SO LONG to finally get help because I was afraid of how people would view me. Did that make me unfit to coach? Did that mean I was weak and incapable of handling my problems?

What’s sad is that it’s more socially acceptable to STAY in your fucked up ways than to go get help. It’s more socially acceptable to continue drinking or doing drugs than it is to go to an AA or NA meeting. It’s more socially acceptable to have problematic behaviors due to past trauma or to internalize your mental health issues than it is to go to therapy or get medication... because once you do this you’re labeled as having a problem instead of being labeled as taking control of the problem.

It’s hard to want to admit we have a problem or to admit we need help. Whether it be because we don’t want to come to terms with it or because of the fear of judgement. You know what therapy helped me realize though? That I WASN’T damaged or hopeless. It showed me how to stop focusing on my “problems” and to start focusing on my solutions.

I worked with a wonderful woman named Dana for over a year. I told her I wanted to work on my mind as much as I did my body and together we did just that. She helped me manage my anxiety and identify my triggers. She taught me how my brain worked around trauma. She helped me discover my mood swings were all hormone related. She taught me to stop fighting my depression and to welcome it instead. She also helped me discover that I was in an abusive relationship and helped me see for myself that I had the strength to get out.

You might think it makes you weak to get help, but it’s actually a representation of SO much bravery, strength, and responsibility. I’m cheering you on ✊🏼 #gethelp
#therapy
#yourenotalone
#selfcare
#changeyourlife
#mentalhealth

The mindset you MUST have in order to maintain your long term weight loss/ fitness goals ✨

Does this sound like you?
-SUPER motivated to FINALLY lose the weight.
-Sets goal to lose “x” amount of weight by “x” date.
-Plans to stick to “x” calories and do “x” amount of cardio a day.
-Is alllll on board for a few weeks or a month and then when you don’t see the exact progress or outcome you want... you give up.

Sound familiar? This is the reality for a lot of people and the problem is this: you’re in it for the wrong reasons. You want to be “skinny” not healthy. You want to eat to lose weight, not to adapt a new lifestyle. You care about the next 8 weeks, not the next 8 years. You’re focused on the scale and not on how you feel. You only care about changes on the outside and entirely overlook any signs of change on the inside.

Quite frankly.... your mindset fucking blows. There is one person on this planet that is capable of taking care of you and you refuse to take that job seriously. You HAVE to be in this for more than just a new pant size. If you can’t view this as a collection of habits to build up to a new life, you will fail.

You must view this as an opportunity to recreate your life, take your self care seriously, and to enhance your quality of living and experience. If you don’t... you’ll end up in that cycle I outlined above.

You have to give a fuck. You have to have your heart in the right place. You have to accept that this is something you have to be able to maintain long term (so if your plan seems way too hard, you need a new plan). Once you adapt this mindset though, you’ll have way less drop offs of motivation. You’ll be able to see the progressions on all fronts: how you feel, how you perform, in your small habits, in mindset shifts, in your skin, in your sleep patterns, in how you handle stress, in self care.

Focus on your health first and I promise the rest will come later. Gimme a “🌻🌻” if you’ve mastered this mindset or a “I’m workin on it!” If you’re gonna make this a priority. Make that mental shift my friends 💛
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#longtermfatloss
#healthylivingtips
#healthcomesfirst
#foodforfuel
#mindsetshift
#happyandhealthy
#itsalifestyle

2 very important lessons I learned from being sick for a year and a half:
1. My worth is not in my appearance
2. The gym is not my identity
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Feeling good in your skin and performing in the gym are merely TOOLS to the grander purpose of your well being and quality of life. Looking a certain way will not lead to happiness. You are so much more than any one attribute of your life.
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The struggle was a 50/50. Half in struggling in my function and health.. and well, the other half in feeling lost in my identity and worth because I didn’t look the way I wanted and couldn’t perform the way I wanted.
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I needed to learn that despite not having the muscle I wanted or the body fat I wanted, I was an amazing human and heart and anyone who didn’t see my value with closed eyes didn’t deserve a spot in my life.
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I needed to learn that even without crushing my workouts, hitting PRs, posting bad ass workout videos and flexing pics.. that my knowledge of the gym and ability to transform someone’s lifestyle and health was way more important. One of the coolest experiences ever has been seeing the transition of “body goals 🙌🏼” and “You inspire me to workout!” change to “You make me want to take charge of my health!” And “Your experiences make me feel less alone.” 🖤
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Things are coming together finally and it feels so good. I haven’t felt this good in my skin in over a year and I haven’t felt this good in my head space in almost 4 years. It’s only going to continue to get better from here because my mind is right where it needs to be.
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#bunhigh
#goalshigher
#heartfirst
#newselfiespot

I got the keys, keys, keysss 🔑 It’s officially move in day!!!
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“Move in” as in.. move my car home into my new home home 🏠 because all I have to my name are clothes, my keyboard 🎹, a blanket, and bathroom items.
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Not sure if I’ve ever been happier or more proud in my whole damn life!!!! This is something that I did, all by myself, despite what craziness life threw at me right before.
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All within a couple months before the move, I went from being in a relationship with someone I thought I was spending my life with (and moving with) to heartbroken and devastated. From fake boobied and sick to natural boobied and recovering from surgery/ re-learning the gym and my mind. From having 20k in savings to NOTHING in savings (on things having nothing to do with the move). From training in person and teaching classes to all online coaching. If all of that wasn’t enough change and chaos.. let’s add some family stuff on top of it and ya girl Sar was one hot mess of a human before I left.
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Despite it all, I decided to listen to my heart, I told myself to be brave, I packed my car, I hugged the living shit out of my mom and cried my eyes out, and I left. I had no idea where I was living, when I was getting here, what I was doing. I just left and planned along the way.
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Life can be absolutely freakin CRAZY sometimes. You think you’ve been hit with the worst and all you have to do is ride that out, but NOPE life has other plans for you. Sorry gurrllllll. Things don’t and won’t always go according to plan. The only thing you can plan for are curveballs.. and lots of em’.
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I’ll give you all a tour once I get back from the store getting toilet paper, coffee, groceries, and all the necessities 🤗 UNTIL THENNNN can you all tell me your favorite household products/items?? Soap, cleaning supplies, vacuums, mattresses, pots and pans, kitchen items (coffee pots, air fryer, water filters), brands you love, dishes, anythinggggg household. I want this place to be my safe haven and happiness and I’m not gonna cut corners! 🖤
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#newhomenewsarry
#mamaimadeit
#ADULTAF
#adulting

There are two types of people in the world 🌎
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Type 1: Those who become a product of their circumstance, play a victim to the world, and blame everything else for their problems. These people never assume responsibility and won’t grow as individuals as long as their mindset stays here. They stay angry, bitter, and live in resentment and wonder why everyone and everything is out to get them. They often live in the past and can’t move forward.
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Type 2: Those who become BETTER and grow from their circumstance. They take control of their world and deal with what they can and let go of what they can’t. They rise from the ashes instead of burning in the flames. These people don’t live in the past other than to acknowledge where they’ve been and what they’ve overcome. They choose to focus forward.
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You can’t always control what happens to you, but you can control your response to it and how you deal with it. Things don’t happen TO YOU, they happen FOR YOU.
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I have never one time looked back at a hard ass situation and wished it never happened. Why? Because I got BETTER from it. I have been shaped from my past, but I AM NOT MY PAST.
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I’d end this post with asking you which type of person you are... but those who play the victims wouldn’t admit it anyways 🤷🏼‍♀️
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Pic by @brittneybyus 🖤
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#letitshapeyou
#notdefineyou
#youreincontrol
#sunflowerfield

You can’t fully grasp how heavy the weight is that you’re carrying until it is gone.
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“Why are you moving?” was never that loaded of a question before. For me, I needed change. I didn’t know exactly why, my heart just KNEW I needed it... and so I listened.
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I said I wanted new scenery, better weather, new opportunities, new experiences, but I didn’t fully understand WHY because I loved living in Columbus and I was happy.
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Sometimes we don’t know why in the moment when we get a tugging on our spirits to do something, but it is our jobs to listen. Even once I got here I hadn’t sought much clarity. I knew it was the right decision, but I couldn’t put my finger on the specifics.
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As things are coming together, I am beginning to see the weight of my previous situation. I was happy, but not THRIVING. I was content, but not CHALLENGED. I had TONS of friends, but FEW two way streets. The weight of that situation became my norm and it wasn’t until I removed myself that I realized it.
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So I want you to look at your situation now. What slows and weighs you down? What fuels your energy and picks you up? What feeds your soul and what sucks from it? FIND THE DAMN WEIGHT. It might not come to you right away, but if you listen to your gut you’ll find it.
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Transitions are hard and accompanied by discomfort because it’s new. If you are willing to ride out the momentary, heightened discomfort for long lasting comfort, you’ll stop living in long lasting, mild discomfort. << that was a mouthful, but read that again slowly and absorb it. It’s gonna suck a little worse to get to the better side of things, but don’t stay in your ways and lose sight of the big picture because you’re comfortable now 🖤
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Love you people. Enjoy the hell out of your weekend and breathe easy for me.
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Had to swipe feature because my photographer was too damn lit @london_jets 🔥
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#learnyourself
#listentoyourgut
#getoutofyourcomfortzone
#dropthedeadweight

I’m officially a housed woman 🏠 🎉The end of Sarry’s gypsy life will be next Tuesday as I move into my new apartment!!
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This is my first apartment entirely solo and that I was approved for all by myself #adultAF
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I have loved all that I’ve got to experience living in different homes along the way with different people, different lifestyles, and different doggos 🐶 But I am ready to build and establish my own life exactly the way I want it ❤️
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I’ve only scratched the surface of all that this beautiful world has to offer. I’ve only gotten just a taste of my own capabilities and what I have to offer the world. I have this amazing opportunity ahead of me to shape my life and world around me FROM SCRATCH!
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Everyday I’m learning more about myself. I’m loving being my own best friend ❤️ I’m just so damn proud of myself at this point I’m a little speechless. I have no idea what the future holds, but I know it holds something AMAZING!
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Thank you beautiful people for riding through all the craziness that life has thrown at me over the years and I can’t wait to continue to share my heart and mind in the clearest and enlightened of states with all of you.
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NOW BOOK SOME FLIGHTS BITCHES bc we got a 2 bedroom 😂😂
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#sarrytakesonsandiego
#boutamakethiscitymybitch
#pacificbeach
#sandiegolife

He taught me that I was more than a physicality. That I was more than my body and what my body offered...but it wasn’t because he cherished it, it was because he treated me as if I was no more than a body to have sex with. He would yell and belittle me when I didn’t want to and when I did, it was never about me, it was always about him. This person wound up cheating on me with my best friend and leaving me for her.
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He taught me that I was strong. Beyond any type of capacity I could have ever imagined my strength to be. He taught me what I was worth and how to love myself... not because he uplifted me, because he would stop at nothing to tear me down. He abused my mind, my heart, and my emotions. I gave this person chance after to chance to show me they could change and I endured until he finally cheated on me in my bed and I came to find out he dated 3 other women simultaneously as he was with me. He wanted to own me, not love me. I still combat the trauma from this experience.
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He taught me that I was lovable. Beyond any act of service and what I provided I was worthy of love for simply being me. He taught me I was worth fighting for, that I needed to establish boundaries, and that I needed to take care of me first... not because he fought for my love and valued what I offered, but because he broke every promise he ever made me and put me last on his priority list. This love taught me the most. It taught me the capacity at which my heart can love and that I can, in fact, trust someone whole heartedly. Whether it be a lie or not I was able to feel that temporarily and that is a beautiful thing 🖤
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My grandest lessons in love and self discovery have never come from being shown the light or being truly loved. They have come from being broken and treated as if I was worth nothing. So I told myself that if they weren’t going to love me, then I was going to love me. If they weren’t going to value me, then I was going to value me. If they weren’t going to be loyal to me, I was going to be loyal to me.
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You are LOVABLE for who you are. You are WORTHY of love. Your love is NOT an act of service. You will find love again.
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Tell me your lessons from heartbreak 👇🏼

Comin @ u hot from my home 🚗😂 Confession time: I haven’t been making it to the gym as much as I’d hoped to.
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Am I stressing about it? Nope. Different seasons call for different bests. As I’m continuing to settle in to my new life, I’m cool with not hitting this “ideal protocol” I have in my head.
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This is something I engrain in my clients because there’s times when there are other priorities than the gym 5-6 times a week. There are times when it’s not doable and all dwelling on NOT making it those 5 times will do is keep you from being proud of making it the 3-4 times.
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If you’re going to make longterm progress, you have to have a sustainable, achievable plan. There are times I take workloads down for people. If you constantly feel like you’re failing, you won’t stay motivated.
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It’s easy to compare your “best” with your past best or someone else’s best. What matters is that in THIS moment in time, in THIS specific life situation you have going on... you are giving your best for this season 🙌🏼 Your best isn’t going to always look the same and it definitely won’t look the same as your favorite IG fitspo.
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Perfection or spreading yourself thin won’t get you progress, creating something you can stay consistent with MAJORITY of the time will!
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Has this perfection mentality ever kept you from starting or following through? Drop me a “🙋‍♀️🙋‍♂️” in the comments.
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#consistencyoverperfection
#itsalifestyle
#getthatmindright
#getthatbodyright

If you don’t change the way you do things...you won’t change the outcome.
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It’s like re reading the same book over and over and expecting a different ending. It’s not going to happen unless you rewrite the damn book!
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We get so stuck in our ways. We could be blatantly unhappy with something, but choose to not try to fix it. Because somehow THAT is more uncomfortable than being where you are and continuing this unhappiness that you’ve grown used to. Living in stress, anxiety, anger, fear, being spread thin.. whatever you may be feeling that has now become your norm.
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Honestly ask yourself what it is that you’re so afraid of though? Telling someone no? Losing a friend that obviously isn’t that much of a friend? Coming off selfish? Spending the time that you’re already wasting?
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I get it. It’s hard to change. It’s hard to say no to someone you’ve always said yes to. It’s hard to set boundaries when you’ve stood there with open arms to everyone and everything. It’s hard to venture into the unknown without knowing a definitive outcome. IT’S EASY TO REMAIN THE SAME.
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Easy never fucking pays off though. I’m currently writing a new book so I can alter my ending. I’m setting boundaries- with my space, my energy, my love. Instead of focusing my efforts on pouring into others, I’m pouring into myself. I flipped my entire life to come here to California and start new. You guys might think it’s effortless for me to take risks, but trust me I was scared shitless before making all this change... I just chose to do it anyways 🤷🏼‍♀️
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Really sit and look at your behaviors. In what ways are these continually getting you back in the same situations that you don’t like. You can’t change the damn outcome unless you change your behavior. Stop re reading the same book and expect a different ending.
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Let me know some ways you’re holding yourself back below and speak your change into existence 👇🏼

Let others do what they need to in order to be happy. Ignore them and do what you need to in order to be happy. &&& Everyone lived happily ever after. The end. ✊🏼
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Wrapping up client work today, heading back up to Orange County tomorrow, and then up to LA to see miss @sierrasachet ✨ I go look at a potential temporary place here in San Diego in a few hours, so fingers crossed ya girl can get some stability in her life come November 🙏🏼 Until then I’m going to focus on appreciating the small things and being grateful that I have the privilege and opportunity to take a risk like this in the first place!
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Last day to enroll for the Fit for F𝐀𝐋𝐋 program starting Monday, October 22nd. I have 4 spots left ladies 🍂 All details and sign up on my website (link in ze bio). This program includes one on one coaching from me! The goal is to build HABITS and long lasting lifestyle changes. Whether you’re a beginner or wanting to kick your training up a notch, I am right by your side helping you to overcome what it is that you need. My clients know they’re my heart and soull ♥️
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Photo by the awesome @tycaptures in Cleveland, OH 📷
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#nature
#neeture
#stayinyourownlane
#lovemylittleboobies

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