S A R A H @sweatbysarah
18 Posts
3k Followers
1k Following
👩🏻‍🏫 Senior executive 🇦🇺 Aussie 💪🏼 Body building 🍎 IIFYM 💑 Married 🥛 @tonysfeirsdesignerphysique SARAH15 🍑 @oneflexau SARAH10 👖@famme sweatbysarah-20
18 Posts
3k Followers
1k Following
👩🏻‍🏫 Senior executive 🇦🇺 Aussie 💪🏼 Body building 🍎 IIFYM 💑 Married 🥛 @tonysfeirsdesignerphysique SARAH15 🍑 @oneflexau SARAH10 👖@famme sweatbysarah-20
Simple but effective: KB Romanian deadlifts 🍑 The cue “pause and contract your glutes before coming up” has totally transformed this exercise for me this past week. It really makes you concentrate on not using momentum, but rather your hamstrings and glutes to drive you up 🤗 Wearing @stopit_i_likeit scrunch bum shorts. . . . #fitchick #chickswholift #girlswithmuscle #gluteday #legday #saturdaysession #bootybuilding #muscle #growingmuscle #fitnesssmodel #fitnesscompetitor #bodybuilding #mindmuscleconnection #legs #glutes #hamstrings #iifym #flexibledieting #exercise #training #fitfam #fitgirls #fitspo #fitnessfirst #howfitfeels #trainingvideos #kettlebellworkout #romaniandeadlift
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Rich mocha cake with cream cheese frosting 🧁🍫☕️ I’ve taken the @nos@noshus cake mix and morphed this with @beforeyouspeakcoffee to create a 100% delicious and decadent mocha cake, without the addition of butter or oils. The coffee flavour in this is very mild - coffee actually brings out the flavour of chocolate! . INGREDIENTS – cake ▪️ 1 packet @noshu rich chocolate cake mix ▪️ 110g apple sauce ▪️ 3 large free range eggs ▪️ 2 sachets BYS OG coffee dissolved in a little hot water (approx. 50ml) ▪️ 125ml unsweetened almond milk ▪️ 30g macadamia spread or other runny nut butter . INGREDIENTS – icing ▪️ ¾ tub full fat cream cheese (approx. 135g) – use a DF version if you want to make this a dairy free cake ▪️ 1 sachet BYS Glow Mocha Collagen Coffee ▪️ 1 packet (60g) noshu rich chocolate frosting dry mix ▪️ 1 tsp vanilla extract ▪️ 125ml unsweetened almond milk [optional] ▪️ 30g raspberry jam to sandwich the layers together and help keep them moist . . METHOD 1. Preheat oven to 190*C 2. Line two square baking dishes with eco-friendly baking paper 3. For the cake: Throw all the cake ingredients into a mix master or bowl with an electric beater until thick and glossy 4. Pour into the two baking tins and bake for approx. 30 mins or until a skewer comes out moist with small crumbles. Keep an eye on the top as you may need to cover with foil to ensure it doesn’t brown too much 5. Allow cakes to completely cool 6. For the icing: Combine all the ingredients and half the almond milk into a mix master or bowl with an electric beater and beat, slowly adding more milk until well combined and at the desired consistency (this ratio made a nice thick frosting) 6. Slice tops of cake if required for a flat top 7. Spread jam on top of the first layer, followed by a dollop of icing 8. Carefully place second layer on top, and smother with icing across the top and sides 9. Decorate as desired . ✔️ Makes 12 substantial pieces ✔️ Macros per piece: 196 calories / C17.7 F8.4 / P5.4 . . . . #eatsbysarah #cake #moc#mochacake #cho#chocolate #chocolate #mocha #noshucake #baking #cooking #nomnom #delicious #foodporn #instafood #snack #treat #tasty #iifym
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Throwing back to my shoot with @marceauphotography in March this year. My goodness, anyone else feel like they’ve blinked and eight months have passed? I mean Christmas is only 41 days away! 😱😱 . . . #throwbackthursday #fitchick #chickswholift #girlswithmuscle #fit#fitnessl #fitnesscompetitor #photoshoot #fitnessshoot #model #abs #strongnotskinny #strongwomen #muscles #iifym #flexibledieting #goaldigger #passion #lifestyle #brunette #healthylifestyle #fitfam #gymrat #fitness #exercise
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Baked breakfast* bars (DF, V) 🍓🍓 Almost better than a bowl of protein oats 😋 Inspired by @onecleverchef . *and although I am calling these “breakfast bars” it’s perfectly acceptable to eat these any time of the day! . INGREDIENTS ▪️ 50g rolled oats ▪️ 375g strawberries (fresh or frozen), mashed or blitzed in a food processor ▪️ 75g @ton@tonysfeirsdesignerphysique vanilla pea protein powder ▪️ 75g @macr0mike original peanut protein powder ▪️ 20ml sugar free maple syrup (or regular maple syrup) ▪️ 50g almond butter or other runny nut butter ▪️ 125g unsweetened vanilla (or plain) almond milk ▪️ 100g strawberries to top ▪️ sprinkle of cinnamon . METHOD 1. Preheat oven to 190*C 2. Line a baking pan with baking paper 3. Process the rolled oats in a mixer or food processor for 1-2 seconds, to keep some texture 4. Combine all of the ingredients in a large bowl, mix well 5. Slice remaining strawberries and place on top of mixture, sprinkle with a little cinnamon 5. Bake for approx 20-25 minutes, or until a skewer comes out moist with small crumbles. Keep an eye on the top as you may need to cover with foil to ensure it doesn’t brown too much SPECIAL optional extra: Once baked, melt some dark chocolate and drizzle it over the bars for an extra decadent topping (not pictured but an excellent idea from @OneCleverChef) Keep in the fridge or freezer to keep fresh (obviously allow to defrost before eating) ✔️ Makes 12 pieces ✔️ Macros per piece: 123 calories / C15 P5 F4 . Make these gluten free by using GF oats. Use SARAH15 to save on your next @tonysfeirsdesignerphysique purchase! . . . #eatsbysarah #bre#breakfastbars #oats #strawberries #baking #proats #cooking #vegan #veganeats #veanrecipe #veganfriendly #dairyfree #delicious #foo#foodporn #instafood #breakfast #brunch #preworkout #snack #treat #food #recipe #haveyourcakeandeatittoo #macrofriendly #iifym #flexibledieting #cleantreats #fitchick #chickswholift
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I’ve literally not done a barebell back squat for at least seven months, if not more. And if I’m completely honest, they were not very good then anyway. I’ve always found them uncomfortable, and have never been able to get good depth or go very heavy. With my back feeling good, I am now 100% determined to focus on improving my back squat. This is my starting point. Watch this space! . . . #accountability #backsquat #squat #goals #legday #legtraining #glutetraining #fitchick #chickswholift #fitnessmodel #strongnotskinny #buildingmuscle #girlswithmuscles #strongwomen #muscles #iifym #flexibledieting #goaldigger #passion #lifestyle #healthylifestyle #fitfam #gymrat
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Fudgy choc brownie muffins with chocolate protein icing (GF, DF) This could be the easiest recipe ever and so chocolatey! 🧁🍫 . Please hit save and give this a go! ❤️ . INGREDIENTS - brownie muffins ▪️ 1 box @noshufoods brownie mix ▪️ 85g apple sauce ▪️ 80ml egg white ▪️ 30ml almond milk . INGREDIENTS - protein icing ▪️ 20g @ton@tonysfeirsdesignerphysique Swiss choc pea protein ▪️ 20g smooth runny nut butter (I used macadamia butter) ▪️ 80ml almond milk ▪️ low cal sweetener if required eg monk fruit syrup . METHOD 1. Preheat oven to 190*C 2. For the muffins: In a large bowl, mix all the ingredients until smooth 3. Pour into a silicone muffin pan 4. Bake for approx 15 min until a skewer comes out clean 5. Allow to cool 6. For the icing: Combine ingredients until smooth 7. Drizzle over cooled brownies 8. Refrigerate to allow brownie to get 'fudgy' 9. Devour! 😋 . ✔️ Makes 9 muffins ✔️ Macros for un-iced muffin: 84 calories / C9.8 P4.4 F1.1 ✔️ Macros for iced muffin: 112 calories / C10.1 P6.4 F3.1 . Use my code SARAH15 for your next @tonysfeirsdesignerphysique purchase 😊 . . . #eatsbysarah #muffins #chocolatemuffins #brownies #fudgybrownies #chocbrowniemuffins #glutenfree #dairyfree #refinedsugarfree #baking #cooking #nomnom #delicious #foo#food #instafood #brunch #snack #treat #food #recipe #treatyoself #haveyourcakeandeatittoo #macrofriendly #iifym #flexibledieting #fitchick #chickswholift
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