Afleveringen
-
Frustrated that your running (or hiking, biking, etc.) times haven’t improved after a year of training?
You might be making a common mistake—running too fast!
In this episode, I share why so many endurance athletes get tripped up by the numbers.
We'll also break down the science to learn how slowing down can actually help you speed up.Key Takeaways:
Why most recreational runners (especially us perfectionists!) are trying to go too fast.The dreaded Zone X (dead zone) and how to stay out of it.Why most elite athletes do 80–90% of their endurance training at an easy pace.How the 80/20 approach can help you win at endurance training ... and life.Why your perfectionist brain violent resists running slow and what to do about it.Ready to learn how to train smarter, not harder? Tune in to hear more!
COACH WITH SARAH:
Email questions to [email protected] ORSchedule a free discovery callQUANTUM COACH ACADEMY FREE WORKSHOP
Register -
COACH WITH SARAH:
Email questions to [email protected] ORSchedule a free discovery callQUANTUM COACH ACADEMY FREE WORKSHOP
Register -
Zijn er afleveringen die ontbreken?
-
After taking a year off due to long COVID, I was excited to make 2024 my most epic summer yet!
Why being undertrained isn't always a bad thing (especially for us pressured perfectionists).The magic of focusing on one activity at a time.How to listen to and trust your body.Ways to focus on your whole health during recovery (not just fitness).Thoughts that foster self-compassion.
Things started off well. I finished a trail marathon in May and was gunning for my first post-Covid 50K in June.
And then bam. Setbacks!
COVID struck again, followed by a drug-resistant UTI. June became a wash, and I found myself off for the entire month.
When July arrived, I tried to ease back into hiking and trail running and realized I had lost a lot of conditioning.
It was heart-breaking. I had so many epic hikes and climbs planned with so many people!
And now I was going to be SUPER SLOW. If I could do it at all.
This week's episode of the Climb Your Mountain Podcast is the story of how I fucking did it anyway.
Slowly.
With people.
With self-compassion.
With self-trust.
We'll cover:Work With Me:
If you’re a pressured perfectionist who'd not where you want to be with your health and fitness, I’d love to help you shift into a kinder and more sustainable approach.
Click here to schedule a discovery call, and let’s start working together on a more empowered and compassionate version of yourself! -
In this episode, we dive deep into the psychology of perfectionism, exploring its impact on mental health, stress levels, and self-worth.
Key Quotes:
“Perfectionism is the belief that if we live perfect, look perfect, and act perfect, we can minimize or avoid the pain of blame, judgment, and shame." – Brené Brown, The Gifts of Imperfection"Perfectionists feel every bump in the road. They’re quite stress-sensitive.” – Andrew Hill“Perfectionists are pretty much awash with stress. Even when it’s not stressful, they’ll typically find a way to make it stressful.” – Gordon Flett“Socially prescribed perfectionism, characterized by the feeling that others have high demands, is the most strongly correlated with serious mental illness.” – Thomas CurranWe'll cover:
Common traits and challenges faced by perfectionists, including the constant need to meet high expectations—both self-imposed and socially prescribed.My own journey as an only child and high academic achiever, grappling with the intense family pressure of being the "perfect" daughter. How I recently navigated my deepest inner critic after making a mistake.Some of my favorite tools for taming critical self-talk and fostering self-compassion.The five-step self-restitution process I've been using for 15 years as a self-forgiveness practice.What to do with the anger you feel toward yourself after making a mistake (and what not to do.)Remember, it’s okay to be imperfect—and more importantly, it’s human. Take small steps toward self-compassion and give yourself the grace to make mistakes along the way.
Follow Me: For tips on self-compassion, nervous system regulation, and healthy living, follow me on Instagram.
Coach With Sarah: For prices and packaging, email the word PANTS to [email protected]
OR click here to schedule a free discovery call. -
In this week's episode of the Climb Your Mountain podcast, we dive into a common struggle for perfectionists and athletes alike: missed workouts.
Whether you’re training for an endurance event like a marathon or just exercising to look and feel better, skipping a workout can send you into a spiral of panic and guilt.
I know this firsthand, having transitioned from a personal trainer for outdoor endurance athletes (hiking, mountaineering, trail running) to a health and wellness coach for pressured perfectionists.What We Cover:
What we make missed workouts mean versus realityThe truth about deconditioning — and why most of us worry way too much about losing fitness.How panic over missed workouts can actually set your fitness back further.Why missed workouts may actually be a blessing in disguise for overachieving athletes.My personal story of running a half marathon PR after missing all my peak training.Practical tips to help you ease back into fitness the smart way after a week off.Are You a Pressured Perfectionist Ready to Train Smarter, Not Harder?
Click here to schedule a discovery call, and let’s start working together on a more empowered and compassionate version of yourself!Let’s stay connected! Follow me on Instagram for more tips on fitness, endurance training, and how to thrive as a perfectionist.
If you're done with overtraining and exhausting yourself, I can help you bring balance to your active lifestyle. -
In this week's episode of Climb Your Mountain, I share the story of an unfortunate series of drink spills ... and the surprising lessons that came from them.
From embarrassment and guilt to spiritual insight and self-kindness, this story goes deeper than just clumsiness. It’s about learning to be kinder to myself and embracing the imperfections we all have.Key Takeaways:
The spills: On vacation, after a long hike, I spilled a beer, red wine, and another beer in quick succession. Each time, I was met with generosity and kindness, rather than the scorn I expected.Emotional reaction: I was exhausted and embarrassed, but it also revealed my pattern of being hard on myself, feeling like I don’t deserve to take up space when I make mistakes.People-pleasing roots: Growing up as a people pleaser and peacemaker, I’ve always hated causing trouble, and these spills triggered that deep-seated discomfort.The universe’s message: Talking with a friend led me to see these spills as a spiritual lesson. The universe was offering me opportunities to learn self-compassion and release the need for perfection.Learning to be kinder: Through this experience, I realized that people might actually respond with generosity and understanding, even when I mess up.Work With Me:
If you’re a pressured perfectionist who'd not where you want to be with your health and fitness, I’d love to help you shift into a kinder and more sustainable approach.
Click here to schedule a discovery call, and let’s start working together on a more empowered and compassionate version of yourself!Tune in next time for more insights and stories about health, fitness, and the path to self-kindness.
-
You're focused on a goal like following a training plan, eating healthy, or meal prepping.
You do great for a week ... or sometimes a few weeks.
And then ... CRASH.
You just can't get yourself to step on that treadmill, log that sushi, or take out that slow cooker.
When you try to act, a brick wall of resistance comes up.Is it because you're lazy?
Do you just need a kick in the pants?
Is the answer to scare yourself?
NOOOOOO.On this week's episode of the Climb Your Mountain podcast, we dive into:
Email questions to [email protected] ORSchedule a free discovery call
👉 The psychology of consistency
👉 Why efforting, shaming, and guilting your way there almost always backfire eventually
👉 And the mindset you need to do more with less struggle — and tear down that brick wall that's in your way.
COACH WITH SARAH: -
I used to believe when it came to exercise, more was always more.
Email questions to [email protected] ORSchedule a free discovery call
Especially for a multisport athlete who is running, backpacking, mountaineering and wanting to be ALWAYS READY TO ROLL at a moment's notice.
Also, as I cruised toward 50, I felt like I needed to work harder just to maintain a certain level of performance.
But this summer, I got tired of being exhausted.
Tired of grinding through my day job.
Tired of feeling irritated with every little thing. (Like I would knock over a can of Seltzer and fly into a rage.)
Tired of starting each weekend adventure exhausted from the last weekend adventure.
Tired of feeling spacey and not fully connected while coaching my clients.
So I did a crazy thing.
😱 I actually cut back my workouts by 30%.
And you know what?
I am absolutely loving the results!
I feel like I'm actually performing BETTER on my adventures.
And having more time and energy for everyone else in my life.
In this week's episode of the Climb Your Mountain podcast, I'll pull back the curtain and share exactly how I started working out smarter and not harder.
We'll go through the full before and after.
(And also why I didn't do it sooner. I had a lot of insecurities about cutting back. But they were just lies my brain was telling me.)
I hope this gives you so much permission to stop grinding and create a more joyous and sustainable fitness life!
COACH WITH SARAH: -
"I'm silly for feeling this way."
Email questions to [email protected] ORSchedule a free discovery call
"Other people have it worse."
"Some people have war in their countries."
"Look at me and my first world problems."
Have you ever said things like these to yourself during times of stress or sadness?
If so, it's totally understandable!
We're all programmed to disregard our mental health by a capitalist society that benefits when we push through, grind it out, and shame ourselves for not having high vibes 100% of the time.
Well, no more!
In this week's episode, I'll share some of my own recent experiences with stress and mental health and how I finally realized I needed to stop gaslighting myself and take my own emotions seriously.
And I'll share some tips for breaking free of the matrix so you can create space and permission to regulate your nervous system and feel better.
COACH WITH SARAH: -
Have you ever thought about signing up to hike the Inca Trail?
Email questions to [email protected] ORSchedule a free discovery call
Or summit Mt. Rainier?
Or even join a pub run at your neighborhood bar?
And then stopped yourself, because you're worried about slowing the group down or getting left behind?
Friend, if you are feeling ashamed of your pace and worrying you won't fit in ...
I have a GOLDEN tip for you on this week's episode of Climb Your Mountain.
We'll discuss:
⭐️ Why the fastest is not always the fittest (<- life changing shit alert!)
⭐️ How so many recreational athletes are missing out on life-changing experiences because of insecurities around being slow
⭐️ What other people really think about your pace
⭐️ What you need to believe to make joining group activities fun again
⭐️ Tips for enjoying group outings and trips when you're the slowest one (from personal experience!)
COACH WITH SARAH: -
Before I was a life coach, I was an endurance sports coach (think running and mountaineering).
Improve performancePromote health and longevitySave you a ton of timeGreatly enhance your quality of life
And I'll tell you one thing: almost all my clients were overtraining.
They believed that more was better.
And if they slowed down even a little, they'd crumble.
And that the answer to getting older was to train harder.
Almost none of them were getting enough rest to really hit their peak performance. In fact, they were so inflamed that injuries and illnesses were common.
Friends, I am here to save you from all that.
On this week's episode of the Climb Your Mountain podcast, we're going to talk about the benefits of UNDERtraining.
How erring on the side of doing too little can:If you're a runner, hiker, backpacker, mountaineer, or any kind of endurance athlete, this episode will set your free!
COACH WITH SARAH:
Email questions to [email protected] ORSchedule a free discovery call -
You've got big plans for your life! You want to ditch the day job, start your own business, and run a 100-mile ultra — all while dating and finding your perfect person.
Email questions to [email protected] ORSchedule a free discovery call
But who the hell has time for that?
A lot of us are afraid to dream bigger because we already feel so squeezed for time.
But here's a cool thing: It's possible to create more time.
Not by bullet journaling your life away.
Not by treating scheduling as a blood sport.
But simply by changing the way you think about time.
Sound too good to be true?
Then you MUST tune into this week's episode of Climb Your Mountain podcast and hear my 13 top time hacks for space and productivity.
This is me talking to you as someone who is growing a business while working a corporate job, caring for an aging parent, training for an ultramarathon, and still getting outside and staying connected to the people I love.
These 13 tips changed my life. And I know they'll change yours too!
COACH WITH SARAH: -
A lot of people think changing careers will be a shortcut to happiness. (Kinda like people think having a baby or getting married or buying a house will finally make them happy.)
Why there's no one right career for youWhy trying to quickly escape your current career often backfires -- and what to do insteadHow to begin changing your thoughts so you can feel better where you are, slow down, and do a really great career explorationHow to start identifying careers that resonate with your values (and rule out ones that don't)
But what if you could be happy in any career -- including the one you're in now?
Here's a truth that might feel a little confronting.
It's not your work that makes you happy. It's your thoughts.
And the good news is that you get to think whatever the hell you want!
It opens up the possibility that you could be happy right where you are -- before the big career change.
It also takes the pressure off the process. Because now you don't have to find the one magic unicorn career that will make you happy. You can just decide which career you want to be happy in.
And on this week's episode of the Climb Your Mountain podcast, I show you exactly how to figure that out!
We'll explore:COACH WITH SARAH:
Email questions to [email protected] ORSchedule a free discovery call -
Is there such a thing as a life coaching cult? Yes, but they're exceedingly rare.
Email questions to [email protected] ORSchedule a free discovery call
Notable examples: Lighthouse (see the BBC podcast series "A Very British Cult" and arguably Scientology).
Yes, your girly loves a good cult documentary. 🤣
So rest assured, if you sign up for help to stop yelling at your kids, it's extremely unlikely you'll end up living in a dorm, eating a mango-only diet, and shaving Dear Leader's butt hairs.
But that doesn't mean that you can't ask great questions and be an informed consumer when looking for a life coach.
If you've heard that life coaching is unregulated and anyone can hang out a shingle, YOU'RE RIGHT!
So on this week's episode of Climb Your Mountain, I show you how to find a coach who helps you get results while empowering you as a person.
We'll dive into:
🤓 How coaches are trained and regulated (or not)
🤓 The levels of damage an unethical coach can do (from outright abuse to merely wasting your time and money)
🤓 How to get a feel for a coach's approach and style before you approach them
🤓 Useful questions to ask on the free consult
🤓 Red flags to watch for in a coaching relationship
COACH WITH SARAH: -
What's wrong with advice? Everyone wants advice, right? (Especially great advice yours!)
Email questions to [email protected] ORSchedule a free discovery call
Here's the thing.
We're all conditioned to give and receive advice. You can't post about your cat's teeth-grinding without getting a million helpful suggestions — everything from supplements to surgery to GET HIM TO THE VET IMMEDIATELY BEFORE HE DIEZ.
But repeat after me:
🦄 More than anything, people just want to be seen or heard
🦄 And advice does the opposite
🦄 It creates separation
🦄 Especially when we're missing big pieces of context (and we almost always are)
You know what else?
Most of us are also taking too much advice. We're unconsciously believing others know better for us. We've been conditioned not to trust ourselves.
Well adieu to all that!
On this week's episode of the Climb Your Mountain podcast, we dive into:
😊 Why it's important to resist giving unsolicited advice
😊 What to try first when you feel REALLY tempted to give advice
😊 A process to walk yourself through if you're genuinely worried about the other person's situation
😊 Why indirect suggestions work better than advice + examples
😊 Why you should take less advice about your dreams and what to do instead.
COACH WITH SARAH: -
"All I do is give ... and no one cares."
Email questions to [email protected] ORSchedule a free discovery call
"I'm drowning under the weight of my obligations."
"I'm surrounded by takers who drain me."
"I'm sick of being the strong one who's there for everyone else." 😡
^ If you've ever had thoughts like these, you're not alone.
The issue of support (and lack thereof) comes up so often in life coaching.
If you're feeling unsupported and unappreciated in any area of your life — work, family, friendships or anywhere — this week's podcast episode is for you!
We'll dive into the mindset that tends to unconsciously create and perpetuate a lack of support.
I'll also offer you three exercises to help you turn that energy around so you can attract more support into your life. (And maybe see some of the ways you're already more supported than you think.)
COACH WITH SARAH: -
Can we just all agree that exercise (the actual doing of it) is wicked uncomfortable?
Email questions to [email protected] ORSchedule a free discovery callWeekly breathwork group on Meetup
This is doubly true if you've been away for awhile living life and are now coming back to fitness.
"I can't WAIT to get on the treadmill and start huffing and sweating and feeling like I'm charging through a wall of jello."
^ Said no human ever. 🤣
When exercise feels hard, we often make it mean we're lazy or weak or broken.
But what if that's not true?
What if it just gets to be hard?
Are you willing to do hard things to get what you want?
In this week's podcast episode, we're going to dive into the energetics of fitness — and more specifically habit change.
So you can become the person who works out every day just as naturally and easily as you brush your teeth.
I'm going to offer you some thoughts you can use to start creating that result right now.
Things like:
🦄 Nothing has gone wrong
🦄 The past can't hold me down
🦄 I can choose comfort, or I can choose going after what I want with passion and grit
🦄 I belong in this damn gym
🦄 And many more
Enjoy!
COACH WITH SARAH: -
You've cleaned up your schedule.
Email questions to [email protected] ORSchedule a free discovery callWeekly breathwork group on Meetup
You've prioritized your life.
You're saying no to friends and invitations that exhaust you.
You've scheduled more time to relax.
You got to bed on time.
So why are you still so damn tired?
Here's the thing. Rest isn't just a about taking a bubble bath or getting more sleep.
Your body can be still. But if your mind is going 90 mph, you're not resting like you could be.
You live in a world where you're constantly being carpet bombed with information.
And no one teaches you how to process your normal human emotions.
In order to rest on a deep level, you need to learn to calm your nervous system as well as your body.
And that's what this week's podcast episode is all about.
I'll share some tips you can use to make rest a juicy 360 experience: physical, mental, and emotional.
COACH WITH SARAH: -
Tired of waiting for you bestie to get her shit together and go to Paris with you?
Email questions to [email protected] ORSchedule a free discovery call
Would you give your left arm to get your partner off the couch and onto a romantic island?
Friend, if your soul is longing to travel — and you've been putting it off because no one will go with you — this week's podcast episode is for you.
This week, we're diving into all things solo travel.
Why it's an amazing gift to give yourself (and those around you).
All the ways it will change you life.
And what to think, feel, and do to make it a reality — and cope with any discomfort or adversity that comes up on the journey.
COACH WITH SARAH: -
When we believe a thought like "I'm not enough," we will see evidence of our not-enoughness EVERYWHERE.
You're enough?You're loved?You're successful?You're doing a good job?
And that's NOT because it's true.
It's because your brain will always show you more evidence of what you already believe.
(Look at your MAGA Uncle Ted if you need further proof!)
What if you could make this confirmation bias work in your favor?
What if you could train your brain to constantly show you all the ways that:How awesome would THAT be?
What would THAT create in your life?
In this week's podcast episode, I'll share a magic question you can use to activate your higher level thinking and train your brain to focus on the good stuff.
Email questions to [email protected] ORSchedule a free discovery call
COACH WITH SARAH: - Laat meer zien
