PROGRAMS

03. 23. 24 👰🏼‍♀️🤵🏽

In one week we elope and I get to marry this man. 🤍💍

Every version of me has been a good version 🤍

A little over a year ago I joined a CrossFit gym. Originally, I joined to try something new and go out of my comfort zone because the gym I was going to was closing. Turns out it was an amazing decision. Not only have I learned new skills and trusting my body in so many new ways, I’ve made amazing friends. The community there is so so amazing. I am grateful to be able to laugh and sweat with these fine ladies, and so many more. This is the majority of our girl gang, missing @haleybabula and @saraspad. Grateful for these strong women 🤍

Behind every PR attempt is a lot of reps like this. Frustrating, part of the process to have failed reps #trainer #workout

I have been MIA. I’ve tried to post in my story here and there. I’ve tried to be present for my business, but the truth is I haven’t been. You may have seen I suddenly and unexpectedly lost one of my closet and oldest friends, Ally, over a month ago. I’ve been struggling. Most days are better than others, some days are super hard. I’ve never dealt with grief like this before. I wanted to be real and say this is why I haven’t been showing up, not for my business, not for you, and not for me. I recognize I am not the first nor the last person to lose someone. I have found so much connection with others through this. So I’m putting it on the table and I’m ready to start showing up.

It’s all about showing up 🙌🏻

With the new year here many of us get into the mindset of “THIS IS THE TIME FOR ME TO DO A COMPLETE OVERHAUL OF MY LIFE!!” While I do agree the magic of a fresh year can be a great jumping off point for change, why don’t we ease into that change versus jumping into the deep in. Let me explain… Make a list or habits you would like to work on, eating more vegetables, increasing daily step count, training more consistently, whatever it may be. Then select one change for each month and then we layer them. It’s a lot easier, as well as a lot more sustainable to build these habits over time and solidifying one THEN adding a new one versus trying to change everything in your life at once. #bodypositive #newyearsresolution #onlinecoaching

To my sweetest alcat. I haven’t had the words to write this, honestly I don’t think I ever will. We laid you to your final resting place yesterday. It was beautiful. Two decades of friendship and memories and laughing and dancing. You always laughed, even when life was its toughest. I danced with you more than anyone else. Forever 34 my beautiful girl. My forever concert buddy. Our hearts will never recover 🤍 I will see you in the champagne supernova in the sky ✨

The secret is to just keep showing up. You never know where a journey will take you if you keep chipping away at it!

Simple as that 💁🏼‍♀️💪🏻

🤍🤍

Feels good to be back to who I was meant to be. Shining. Happy. Full of life. I accomplished great things in past chapters. More great things to come 🤍

We focus on strength, not skinny. We are performance orientated. We eat. We enjoy life. We move our bodies in ways that bring us joy. Sound like you? Give me a follow and be part of the Sawyer Shea Training Team!

A little delusion, a little bit of a dream, a lot to share with the world. I always hope my sharing helps let one person feel connected and seen. If there is just one, it was all worth it. #trainer #bodypositive

All bodies deserve to move and be loved. I love this platform because we have access to all kinds of amazing people with all types of bodies. Find your tribe and support the hell out of them 🤍🤍

Do you ever find your self romanticizing an old version of yourself? I know I do. Sometimes I catch myself thinking I should just start running and eating what I ate “back then”. That I would lean back out and be back on my shit if I just did what I did before. Sometimes these thoughts are inevitable, but we have to be able to stop them in their tracks and be realistic with ourselves. What else was going on in your life at the time of that photo or memory you are idealizing? Whatever you are thinking is not the full story. When I look back at the photo on the left I remember how I had no social life. My entire personality was my training. My food was weighed out and scarce. I cried, a lot. When you reflect back on a moment when you looked a certain way, look at the whole picture that surrounds that moment. Evaluate if there are in fact positive changes you can take from that time or if you are just romanticizing a smaller version of yourself.

It’s a weird feeling to be struggling to do things I use to be amazing at. Some may say it’s disheartening or even embarrassing. I use to think that too. I use to avoid things that I was SO good at back in my racing days. I could run almost a sub 6-min mile. I could do leg less rope climbs. I could do pull ups with 45lbs on me. I can’t do any of those things Honestly, I have avoided trying to do them. I didn’t want to remind myself my body has changed and I may not be as strong or fast. Lately though, I’ve pushed myself out of that negative thought cycle. Last week I got my first rope climb since surgery in 2019. Not for lack of effort, but literally lack of trying. I’ve been showing up and doing work outs with running, even though I feel slow. There is no way around it, you aren’t going to get better at something if you don’t try. What beliefs about yourself are you allowing to hold you back?

Life is all about the journey. This is part of mine 🤍. Drop a heart below if you have had the same one.

So why should we prioritize protein anyways? 💪🏻 Protein provides the building blocks, aka amino acids, to repair and build muscle. Whether your goals are to get stronger or even lose weight, protein is going to be a major focus. 🍽️ Protein leaves us feeling satiated, full, longer which helps with cravings or binging behavior. It’s also takes more of your bodies energy to break protein down to be digested. 🩸 Protein can also help stabilize blood sugar levels when eaten with carbohydrates. This helps slow the absorption of carbs and avoiding spikes and crashes. While it is important to prioritize protein we want to be sure we are eating a balanced diet including carbohydrates, fats, and plenty of fruits and veggies. We all have different needs and goals when it comes to nutrition. Feel free to reach out if you wanna chat about some targets you should be aiming for!

Y’all— has anyone else’s world just been a black hole the last couple weeks? I know mine sure has. My world got a little crazy there for a second. I’m gonna be honest, things did not go as planned. I struggled with giving myself grace and feeling like I was not following through with my word to myself. I felt like I dropped the ball on a lot of things, my house was a mess, laundry piled up, I hadn’t posted in weeks, and the list goes on. My mentor shared with me that part of the magic of owning my own business is the fact that I make the rules. So, I took a breath and then a nap. I allowed myself to recover and collect. I followed my own mantra I use in several aspects of my life, “brick by brick”. I started to chip away at the things that felt like they got sucked into the black hole. Here I am, a couple weeks later. Fresh, 8 loads of laundry done, and ready to get back on it! 💪🏻 When your life feels like it’s upside, take a breath, put out any immediate fires, and do what is best for you. You have done much harder things before. :)

Some days the weight just feels heavier. That’s why it’s always key to have a plan and have a coach 👌🏻

Training is about being well rounded! To be strong you must be mobile, you must have healthy tissues, you gotta do the core work, and of course recovery time is where the magic happens. If you need more structure with your training, let’s chat. Having a solid program to follow is 🔑. #personaltrainer #bodypositive #strongwomen

Prepping our body for training is HUGE! Try this movement prep before your next training session and see how your lifts feel. Keep your eyes on this space for a mobility prep freebie dropping this week!

Instagram vs. Reality: 🏋️‍♂️💥 Sometimes the weight wins, but remember, success isn’t always about the perfect rep. Behind every post lies the untold story of hard work, determination, and the occasional epic fail. Embrace the journey, fails and all! 💪 And sometimes it’s just nice to break the highlight reel and unite in the struggle! #personaltrainer #weighttraining

Lifting is alway more fun and motivating with a friend! Tag your lifting buddy!

This is what consistency looks like. 💪🏻 One of my in-person training clients with a muscle glow up. The first image was today and the video was from November. This client trains consistently with me once a week and look at those gains 😍. Consistency and having a plan is where the magic happens. If you are looking for a plan in the gym please feel free to reach out! #strengthtraining

Our life has different phases, our body has different phases, our training has different phases. Why do we accept and acknowledge that our body and brain are different from years ago, yet we accept our training and body shape, size, strength, etc. to remain the same? Maybe you just had a baby👶🏼 Maybe you switched jobs 💻 Maybe you had surgery 🚑 Maybe you found a new relationship 👩🏼‍❤️‍💋‍👨🏽 Or retirement 🎉 Or maybe… You just fell out of the habit. All of these are 100% acceptable reasons to have had a change in routine, movement, and I’m sure your has body changed. Meet yourself with grace as you begin a new habit again. Understand that in this new phase it will need a different version of you. Movement may look different. Do not belittle yourself for that. Need a plan? Reach out! 👋🏼 Keep your eyes peeled for a free mobility PDF coming your way soon. 💃🏼 #bodypositivity #personaltrainer

Cheers to one week of being engaged 💍 So many thought it would happen in Italy or Tulum or Hawaii, but Reese has a much better plan.. Three years to the day of our third date, the day we say we knew it was the real deal, he proposed. #criedalot #ringtocome #nopicturestogether

I’m not gonna lie, it’s scary deciding you are going to start your own business. Sometimes I still don’t know what I’m doing, but it’s the happiest and most fulfilled I have ever been. 🤍 #personaltrainer

I joined a CrossFit gym. If you’re thinking “what the heck?!?” - that made two of us 😜 Hear me out… When the gym I was going to was closing, I took it as an opportunity to go out of my comfort zone, join a community, and be the client again. I made the leap and tried it out. I felt so deconditioned, tired, and frankly like a total newbie. It was really refreshing and so uncomfortable. I have tons of barbell experience, but little Olympic lifting training. I have avoided aerobic conditioning since my spartan training days and HIIT sessions were not my first picked work outs….ever. 👉I was now doing everything I don’t excel at and I loved to hate it. You see, when you train alone, or don’t have a Coach pushing you/holding you accountable - the tendency is to stay in your comfort zone. Joining the gym removes barriers. It holds me accountable. I work harder there than I do alone. I am more focused. I interact with other humans 😬 ⠀ Training has seasons just like your life does. Your needs evolve and change. Does your program ebb and flow with you? ⠀ It’s easy to sit in our comfort zones, focus on strengths and coast through our workouts. Having a coach program for you and push you past your comfort zone is really where the magic happens. Do you have a training buddy or do you ride solo?

Do you ever feel bad or guilty when you have a case of the f*ck its or just don’t want to do anything? I know I sure did a couple weeks ago. The weather was gloomy, my period was on its way and I didn’t want to do a damn thing. You know what sucks even more than all of that? Making yourself feel bad for it. I had a chat with my business mentor and she so graciously reminded me, I am doing enough. Sounds simple, almost cheesy intentionally, but it’s true! I am doing enough! I did laundry, cooked dinner, got a work out in, walked the dog, cleaned the house, and probably other stuff I can’t even remember. The stuff of life is still enough. Just because I have it in my head that I need to make reels and build out this system for my business and god knows what else, doesn’t mean that has to be done right now. Taking a nap may be the right move on this day. So next time you are feeling meh and don’t want to do a damn thing, remind yourself it’s okay and you are doing enough 🤍

How we talk about food matters. When we say some food is “bad”, “naughty”, or “a cheat” and other foods are “good”, “clean”, or “healthy” it starts to demonize certain foods and in-turn make you good or bad for eating one versus the other. I remember once sharing with a class I was coaching that I had a breakfast sandwich on a bagel, in which a client responded with “good for you., I wish I could do that!”. I was being praised for eating a bagel? That’s how twisted our narrative is when we talk about food. This person believed that bagels were a real splurge and could not or should not be enjoyed. When the reality of it is, is that all food can be enjoyed. Timing and food combinations can maximize how certain foods are absorbed, but I will never tell a client to not have a cookie or pizza or anything else they enjoy. No food is bad and no food is good. You are not bad for having something versus something else. Life and food are to be enjoyed and this can all be done in moderation while listening to our bodies :) Drop an emoji in the comments of your favorite food! 🍕 #bodypositive

I cannot explain how lucky I feel that I get the beauty and flexibility of both coaching people all over the world via my online coaching platform and coaching amazing people in person in a beautiful gym in downtown LA. I have been asked if I would prefer to do one over the other and the answer is no. I love having both. My in person coaching feeds into on my online coaching and my online coaching allows me to help more people. It’s honestly my perfect situation. So get yourself a coach that is out there, hands on with people everyday and constantly problem solving to write your online programs 👊🏼 #personaltrainer

You know sometimes I still struggle with “who I used to be”. It’s really easy to look back at a photo and say, “Wow! I looked amazing. I should get back to that." The truth of it is, that chapter of my life is done. I can look back so proud of my insane athleticism and standing on top of podiums with a smile on my face knowing what I accomplished is amazing. It’s easy to forget that every Friday night I was taking an epsom salt bath and eating spinach right out of the container alone. It’s easy to forget I cried at least once a week because my hormones were so out of whack. It’s easy to forget I couldn’t enjoy family dinners or holidays or events with friends. It’s easy to forget training was my entire personality. So although my body has changed, and I am no longer running 6-minute miles, my life has grown. I laugh more, I am able to care for those around me, I have more energy to bring to my clients. I am a different version of myself, and she makes me smile too. #bodypositive #trainer

How can we have body positivity and want to change our body? It’s not an easy thing to grasp. It is important and necessary to love, appreciate, and respect the body you are in. It is okay to seek improvements of habits, nutrition, self talk, and exercise. The goal of wanting to improve and make changes is that these changes do not rely on purely an aesthetic outcome. For example, fat loss may be a result of increasing frequency of exercise and daily movement, but when you focus on the performance goal, doing the task, it allows amazing other things to happen. May be increased energy throughout the day, better sleep at night, more focus on nutrition, all these things are a result of wanting to move your body more, as well as tapping into the fat loss component as well. The difference here is that when we focus on the performance goal, there are so many other wins that occur. When we only focus on losing a number of pounds we don’t feel successful until that goal is met. We are now placing our value, our level of effort, and our success on that number on the scale. It is okay to love and appreciate the body you are in and also want to improve it. Drop a heart if this resonates with you! #bodypositive #mindset #trainer

That’s right! Weight lifting forever!!!! If you wanna start lifting, but don’t know what to do or where to begin. Shoot me a message! Let’s chat! #bodypositivity #trainer #liftweights

A spontaneous once in a lifetime trip to meet my man in Italy for 2 weeks. This is what life is about 🤍

Birthday girls weekend in Napa 🤍 #girlstrip #napavalley

Simple as that. Self care can look like a million different things on any given day. Make sure you are taking care of you!

Strength squad is launching BUT custom programming is always on the table. Get a feel for what it’s like to have custom programming with me! Got questions? Shoot me a dm! Interested? Comment below and let’s connect 💃🏼 #workoutroutine #programming #trainer #bodypositive

Having a strength program is so much than just strength. It’s confidence in your self at the gym. It’s having a plan. It’s confidence in your body. It’s respect for you body. It’s self love. Doors are open for strength squad! Link in bio🤍 #strengthsquad #bodypositive #trainer

If you aren’t strength training you should! This is a small piece of why strength training key for everyone at every age. 🙌🏻 #bodypositive #trainer #strengthtraining

Enjoy your body. Don’t judge it. 🤍 #bodypositivity #enjoylife

Did y’all know I was a collegiate soccer player? I know a lot of you guys were too. Most of ex collegiate athletes don’t get any sort of transition from our top athletic endeavor in sport to normal life. Not only is there an identity crisis, but also a lot of body dysmorphia. As we age we begin to realize our old athletic mentality isn’t serving us anymore. Hear me out, I think the lessons and habits we’ve learned from athletics has made us better people. BUT The go hard or go home, the idea you aren’t working hard unless you puke or are so sore. These things are not making us better in our 30’s. Our bodies have changed and we have different needs. Let’s be real most of us probably feel the years and years of whatever sport we played. Most of us have full time jobs, busy schedules and families of our own. It can be really challenging to prioritize our health and fitness, particularly when we have always had it be a forced priority for the majority of our life. The biggest feedback I get from my clients that are ex-college athletes is how nice it is to not have to think and have a plan when they go to the gym. One less thing to think about. If you are looking for a plan when you hit the gym, I have something you may be interested it 🤔 Strength Squad Plus+ is coming your way next week! Keep your eyes peeled 🤗 #bodypositivity #onlinetrainer #workout

Happy 3rd birthday to Sawyer Shea Training. To my tiny little slice of the internet where we believe all bodies are amazing and deserving of love. Where we train to be strong. Where we eat intuitively. Where we recognize bodies change. Where we live our lives to the fullest. #bodypositivity Thank you for YOUR support through years. I am proud of me and so grateful for you. Here’s to what’s coming next! #strengthsquad #onlinetrainer

Sometimes it feels like there is so much going on in there. The best thing to do is keep moving forward 🤍

Strength Squad is coming…. 💪🏻 Keep your eyes peeled early April for more details! 🏋🏼‍♀️🏋🏾🏋🏽🏋🏼 #bodypositivity #remotetrainer #onlinecoaching

With change comes fear. Usually the fear is a fear of failure. Take the leap. Make the change. Im just gonna leave this right here. Think it over. So simple. So complex. #businessowner #personaltrainer

This video says it all. #bodylove #bodypositivity #selfcare #bodyacceptance

What exercises make you feel most powerful and badass?! I love anything where I’m moving heavy weight. Bench pressing heavy feels so amazing. I also love to deadlift. I have been working on Olympic lifts lately…. They are pretty bad ass too! Comment below with what makes you feel strong, powerful and badass! #personaltrainer #workout #bodypositivity #badass

When was the last time you thought about all the growth you’ve had? I think for a lot of us we tend to focus on “what we use to be” in a very positive light. We use to be stronger, faster, skinnier, younger. But… What about the journey that got us to where we are today? A pivotal part of my journey was tearing my shoulder, a lot, and getting surgery in 2019. This pushed me up against a corner where I was forced to have my eyes opened to my disordered eating and left me struggling to feel connected to my body. Fast forward to now, where I am hands down the happiest I have ever been. Running my own business. Thriving in my relationship. Enjoying my training. Living my life in a way I never could have imagined before. I have removed guilt associated with food and eating. I don’t focus the way my stomach looks every single day. I can eat healthy and balanced and train 3-5 days a week without it controlling every facet of my life. Sometimes we have to remember that life takes us to places we didn’t know we needed to find. Enjoy the ride.

Don’t have a program to follow? No worries! I have easy to follow programs for any gym or we can jump on a call and set you up with a custom program! Feel free to reach out in the comments or shoot me a DM! #bodypositivity #coach #trainer #workout

Everybody has days where we just aren’t into our training. Try these tips next time you need a little extra push to get your body moving. 💪🏻 #bodypositivity #onlinecoaching #trainer #workoutmotivation

This is what real life looks like. Going to the beach. Relaxed, not trying to suck in or hide. Eating a sandwich and snacking on chips. This your reminder that it is okay to have a belly roll when you sit down. It is normal and natural. Remember the bodies you see online or in media are often edited, posed, and airbrushed. Real bodies have rolls and ridges and bumps and dips. Enjoy being in your real body. #realbodies #bodypositivity #trainer

It’s just that simple 🤍

No need to wait for a Monday, or a new month. Make a change today. Add another veggie to your meals, go on a 20 minute walk, add a strength training day. Right now is the perfect time :) #bodypositivity #onlinecoach #training

Who really wants to spend their life measuring their food instead of enjoying life. There is a difference between being aware of what you are eating and obsessing about what you are eating. If you are looking for help to learn to let go of the obsession, give me a follow :)

With the new year quickly approaching many of us get into the mindset of “THIS IS THE TIME FOR ME TO DO A DO A COMPLETE OVERHAUL OF MY LIFE!!” While I do agree the magic of a fresh year can be a great jumping off point for change, why don’t we ease into that change versus jumping into the deep in. Let me explain… Make a list or habits you would like to work on, eating more vegetables, increasing daily step count, training more consistently, whatever it may be. Then select one change for each month and then we layer them. It’s a lot easier, as well as a lot more sustainable to build these habits over time and solidifying one THEN adding a new one versus trying to change everything in your life at once. #bodypositive #newyearsresolution #onlinecoaching

I met someone last weekend who competes in Spartan races. After I had told them I had surgery and no longer race, they went on to say, “I could never imagine not racing”. This comment has sat with me for several days. It left me thinking, “am I less valuable because I don’t have this extreme sport I compete in?” “Am I weak and that’s why I didn’t fight to get back into racing shape?” The obvious answer is, no, of course not. So why has this comment lingered with me for days? It lingered, because it got me thinking about this— there are different phases of life that require different versions of ourselves. My injury forced me take a step back from everything that I was comfortable in doing in my life and reflect, it forced me to slow down. In doing so, I found a new way to train. A new way to make myself happy and feel strong and athletic. I have filled the hours and hours of my week that were once used for training, recovery, and food prep with so many other amazing things. It is okay to be different and it is okay to change your priorities. We are meant to change. #change #bodypositivity #coach

Be you. Be real. Enjoy your body. Buy clothes that make you feel great. Don’t let anyone pressure you to suck it in 💃🏼 #bodypositivity #coach #personaltrainer

Now I couldn’t even tell you what my body fat percentage because it’s no longer something I focus on. I remember spiraling into depression and anxiety when I watched my body change after surgery. We must not allow NUMBERS to control our worth! YOUR BODY IS WORTHY!

Food does not equal punishment! Move your body because you can, not because you have to! You do not need to “burn the bird” or “burn the holiday bulge”. You do not need to run or work out to “undo” your holiday eating. If you eat within your own expectations and leave yourself feeling full and satisfied, instead of stuffed and sick you can walk away from every meal with no regrets. Food should never make you feel guilty or like you must work it off. It fuels our bodies and during the holidays fuels our souls. Food equals family time, traditions, and memories.

We don’t want it. We don’t need it. Please don’t give it unsolicited. Avoid making comments about other peoples bodies! That is all. Thank you.

Gotta love and fear a Bulgarian split squat. Sometimes that extra long water break turns into just leaving the gym 😂 #gym #workout #gymlife

Learning to intuitively eat was kind of a mind f*ck. All the things I had been avoiding and limiting were okay to eat!?! How could that be?? Now I am happier than ever enjoying all types of foods with no shame. #trainer #bodypositivity #coach

It’s really easy to stay on track when everything is going as planned. As a coach, I love to see my clients staying on their training schedules and getting their sessions in. What I love even more?! WHEN THEY GET THEIR SESSIONS IN AND THEIR LIFE IS CHAOTIC. It’s easy to stay on schedule when everything goes as planned, when there are no curve balls. It’s a huge win when you are able to pivot, adjust, and still make it happen. The world seems to be back in full swing and everyday we are getting a curve ball, with work or kids or just life. So, being able to give yourself grace and adjust is a HUGE WIN! Things will more often than not go as planned. So be ready to shift your work out days or wake up a little earlier, or even hit the gym a little later. This ability to pivot and adjust without guilt or stress will make you a force to be reckoned with. It will bleed over into all aspects of your life! If you are looking for flexible programming for your busy life, reach out! I have coaching spots available :) #bodypositivity #coach #workout #personaltrainer

Knowing that your story has crafted who you are today. The negative, the hurt, the manipulation, has all made you stronger and more independent that you ever were. Trust your story.

LANGUAGE MATTERS PEOPLE! Changing the language you use changes your mindset. Having to go to the gym makes it feel like a chore and something you must force yourself to do. Getting to go to the gym feels like a choice and prize. Not everyone is able to or has access to being able to train. Moving our body is a gift and we should talk to ourselves like so. We GET to move our bodies and train. Remind yourself and practice this easy verbiage switch. Let me know how it goes! #personaltrainer #bodypositivity #training #workout

These are my 3 favorite grab and go protein snacks. No prep needed. These can all be paired with fruits and veggies to make them a well rounded snack or enjoyed on their own! We’ve been trained that anything that is “processed” isn’t good for us. Well most of our food is processed one way or another. I don’t know about you, but sometimes I want to hit my protein goal but I can’t stomach another piece of chicken or deli turkey. Give these a shot and let me know what you think! 💃🏼 #proteinsnacks #personaltrainer #bodypositivity

Ohhh the life of a college athlete…. So brutal and so amazing. Left us ladies post college feeling ashamed of our bodies. No more double days and o’dark thirty weight room sessions. Just life and trying to get ourselves to go to the gym. If you feel this drop an emoji of what sport you played! ⚽️⚽️⚽️ #collegeathlete #bodypositivity #bodydysmorphia #personaltrainer

Why do we live in a world that on first glance we would think the girl on the left is a “better trainer” because she is lean and has muscle definition. The girl on the left struggled with undiagnosed depression. Rarely enjoyed a social outing. Obsessed over her training and food. Showed up to work low energy because of the constant caloric deficit and heavy training volume. Yes, she has abs and super defined muscles but what you see on the outside does not tell the whole story. The reality of it is the girl on the right took charge of her body, her mind, and her fitness. The girl on the right went off and started her own training business that she leads with her principles. The girl on the right lives a happy life full of new experiences, time with friends, balance and appreciation for her body. Let’s remove the stigma that people of a certain profession must look a certain way. I am amazing coach without having defined abs. The girl on the right has learned so much from the girl on the left and is grateful for her journey. Who would you want to train you? #bodypositivity #transformation #personaltrainer

I don’t want to be anybody else… but me 🙌🏻 Self love is a truly magical thing

Finding yourself back in the office and struggling to get your daily steps? Break them down into small chunks. Take a 10 minute walk after every meal! Not only is this great for digestion it is also an additional 30 minutes of movement that you won’t have to worry about later! #trainertips #bodypositivity

I coach from an intuitive eating stand point. I will never tell you to not have pizza or enjoy ice cream. There is no need to justify what you are eating. Everything is balanced. If you are looking for a more realistic point of view to coaching and training. Reach out! Would love to chat and see if we are a good match! 😂

SWIPE ➡️ While I was foam rolling today I wanted to share your Sunday reminder that these are the exact same body moments between each other. Have a great day and love your body 🤍 #letbodiesbebodies #bodypositivity #personaltrainer

Do you ever take photos and just pick yourself apart? Honestly, most of us do. We have been trained to think we are never enough. How we are, is not good enough. We compare ourselves to photos that are photoshopped, edited, face tuned, filtered, lit perfectly, and on someone who has a glam team of stylists. Let’s stop zooming in on our photos and picking our bodies apart for… being bodies. This photo is clearly a a mid sentence blooper, but what caught my eye was the fact that I noticed my “rolls” on my belly. Honestly, I wasn’t bothered by them at all. Maybe that’s my body acceptance or maybe it’s the fact that I wrote it off as an unusable shot. Either way I noticed my self noticing and thought about how many times I have HARSHLY judged a photo of myself or watched my friends pick themselves apart. Your body is beautiful. Just the way it is. No matter what angle you catch it in.#bodypositivity #remotecoaching

Hi there! Nice to have you here. :) For those that have been around, thanks for staying! For those that are new, welcome. I’m Sawyer Shea and I am a personal trainer with 10+ of experience coaching every type of person you can imagine. I want my tiny slice of the internet to be a space where woman feel as though they are not alone in the fitness world. I want you to feel PERMISSION ACCEPTANCE & AFFIRMATION To be able to move your body and live your life as you want to. We will chat about body dysmorphia, exercise technique, programming, body image and positive self talk. We will dabble in nutrition and learning to have a healthy and positive relationship with food. This will be your safe space to chat about all things fitness and all things vulnerable. Spread the word and enjoy the ride! #bodypositivity #personaltrainer #bodyimage #womenempowerment

Body dysmorphic disorder is defined as, “a mental health condition in which you can't stop thinking about one or more perceived defects or flaws in your appearance”. Most think of it purely relating to one’s size and body weight, but it is so much deeper than that. Those who knew me through high school and college know I suffered from extreme acne all over my face. It wasn’t until I was 23 that I finally went on accutane and it changed my life. I’m not sure if people who never had acne can understand the impact it has on one’s life. I remember putting on make up to go to soccer practice. Never wanting to get my face wet at pool parties or the beach. Struggling to make eye contact with people because I was so embarrassed of how my face looked. Hearing people make comments about my skin all through high school. Not being able to feel one smooth patch of skin as I washed my face, just bumpy, inflamed, angry skin covering every inch. I have spent the last 6 years getting laser resurfacing and treatments on my face to help heal and reverse all the acne scarring and texture it has. I am finally at a place where I can feel comfortable not wearing any makeup or just a tinted moisturizer, which is so monumental to me. I share this with you to further make the point that just because someone looks a certain way it doesn’t mean they aren’t struggling or have struggled in the past. Having a twisted and obsessive view of ourselves isn’t just about our weight and how clothes fit. Be kind and careful with your words because you never know where people have come from. #bodypositivity #acnetreatment

Sometimes we forget to look at where we started or even where we were last week. Always strive to improve, but also give your self credit for how far you’ve come! #bodypositive #personaltrainer

When people see your physical state they don’t know everything else going on inside of you, the journey you have been on. Remember to live your life to your fullest for yourself and that your weight says literally nothing about who you are and the things you have overcome. #bodypositivity

The other day I stumbled across old text message conversations with an old coach of mine. I sat there and read back months and months of these conversations curious what we even spoke about. I was brought back to a very uncomfortable place in my life. This was after my surgery, during my rebuilding process. I struggled with A LOT of body image issues and my body was changing after months of rehabilitation and significantly less movement than before. When I was reading through these messages my self talk was awful, often referring to myself as “big”, “unathletic”, “too heavy” and so much more. Always talking about how uncomfortable I felt in my skin and literally obsessing and having break downs daily about my size. All I talked about was training for fat loss, sending in body fat measures, and talking about my diet. Honestly, it was hard to really read it and feel the anxiety, panic and sadness that came through in the messages when speaking about my body. I often reflect on where I have come from and how much I have changed, but to read it was a whole different feeling. I’m proud of the progress and change I’ve made with not only my body but my mindset. Some may look at me and see me in the light that I once saw myself as, “large”, “unfit”, “doesn’t look like a trainer”, and that doesn’t bother me anymore. This body I live in is so full of life and happiness that my size and the perceptions of others will not be able to take that away. This is the energy that I bring to my coaching. Never allowing anyone to speak about themselves the way I once did. #bodypositivity #personaltrainer

Ever done a Romanian deadlift and thought to yourself, “am I doing this right?” Here are three common mistakes that I see when doing an RDL. If you have any questions let me know below! #bodypositive #personaltrainer #rdl #workout

- Today I took a step back from the hustle and bustle and treated myself to a day of me time. I took myself to the beach for a picture perfect day. I’mNot gonna lie there was a piece of me I had to convince that it was okay to do something for myself during the work week. I love the beach, it calms me, it makes me happy and it unwinds me. I haven’t been this entire year. I had an aha moment of realizing summer was almost over and I haven’t been to the beach all year. I decided to slow down and make that change. I can’t tell you happy I am that I did it. What do you love that you have been pushing to the back burner or not allowing yourself to make time for?

This is just never a good idea. If you need guidance with your work outs feel free to reach out! #bodypositivecoaching #personaltrainer #workout

Self talk is so important! We have to be aware of how we speak to ourselves about ourselves. As a friend and a coach I will always call people out on their negative self talk to bring awareness to it. I will also always be there pump them up!

Did you over indulge this past weekend? Maybe you ate or drank more than you planned? Are you feeling guilty about it? Have you found yourself MAKING SURE you get your workout in on Monday to burn all those extra calories? My advice is to stop ✋. 🛑 Stop using exercise as a punishment for eating 🛑 Stop allowing yourself to feel guilty for indulging with friends and family 🛑 Stop feeling like it’s an all or nothing mindset when it comes to making food choices and or Indulging in “bad food choices” 👍🏼 Start giving yourself freedom to be able to enjoy food and beverage with loved ones 👍🏼 Remind yourself that being able to move your body and train is a gift, not a punishment. 👍🏼 Allow yourself to enjoy all types of food all the time in moderation. This mindset will not make these foods feel “off limits” and will help curb binging behaviors. #bodypositivefitness #onlinecoach #personaltrainer

We have all been there! When we know the workout it going to be tough, but we will feel so accomplished after. #workout #personaltrainer #exercisemotivation

Wanna upgrade your plank? Here are a few tips on how to make it happen. I love a high quality front plank. It is a foundational exercise for so many other movements. Being able to learn to stack your body and engaging from the shoulders down through toes is vital when doing push ups, top of your deadlift or squat, TRX rows and so much more. Many people can hold a “plank position” without properly engaging during the plank. We never want to see hips that are piked to the ceiling or sagging to the floor. Be sure to engage your middle by pulling your pelvis up and squeezing your glutes. Hold this position for up to a minute for at least 2 sets and you are ready to start adding in some variations! #remotepersonaltrainer #personaltrainer #exercisetechnique #bodypositivity

Today I had a client ask me, “What’s the point of increasing the weight?” My first thought was why wouldn’t we want to increase the weight! Ha Ha, kidding not everyone loves to lift heavy things as much as I do. I explained to them the reason we continue to increase the load we are lifting is to get a training effect with progressive overload. Well what is progressive overload? Progressive overload is the method we use in strength training to gradually increase the stress placed on our bodies, muscular and nervous system. There are so many ways to do this, but the easiest and most common is to increase loads and rep range. Becoming stronger looks different for everyone. For some, becoming stronger may mean being more stable and able to do activities in daily living. For others, it may mean achieving a double body weight deadlift. And for the rest of us, it may simply mean feeling good in life and being able to do activities we enjoy doing. I believe stronger is a journey not a destination. We should always be in the pursuit of improving ourselves. Got more questions on how to get progressive overload for your strength program? Looking for a strength program? Reach out! #personaltrainer #bodypositive #remotecoaching #weightlifting

So, why do we do warm up sets of exercises before we get to our working weight? There are several reasons why it is important to incrementally increase load to warm up for heavier sets. One of those reasons is to allow your body and nervous system to adapt to loading that pattern. It allows you to prep and fire the nervous system without fatiguing yourself. It also gets you thinking about the movement and how your body feels. We are able to not only check in with your body, but also take yourself through your set up before you get to some serious loads. As you incrementally increase the weight you are allowing more muscle fiber recruitment. Basically, we are preparing our muscle fibers for heavier weights so we can be as efficient as possible. All of this being said we are talking about specific warm up sets for a single exercise. Prior to all of this you should have completed a full body movement prep to prep you for your session and all other exercises. Let’s say you have deadlifts today, 3 sets at 225lbs. 5 reps X 135 3 reps X 165 3 reps X 195 1 rep X 215 Have any more questions or looking for some help with setting up warm up sets for any lift? Shoot me a message! #personaltrainer #remotecoaching #bodypositive

I use to run a 6:15 mile. I could run 8 repetitions of sub 7 minute miles in a row. I stopped running for a long time after my surgery. Even longer during my body journey. I’ve started running again. I run for enjoyment I know that sounds like an oxymoron to some. I run because I can, because it feels good. I am not running at the speeds I use to be able to accomplish. I run when I want to not because I have to. I don’t run to lose weight. I run to feel good and get more distance or time or speed than my last session. I share all of this to let you know it’s okay for you to change your goals. It’s okay to not be able to or even want to do what you once did. It’s okay to just do things because they make you feel good. So enjoy the movement you give your body everyday. #personaltrainer #bodypositivity #runnergirl #workout

When I began to intuitively eat and work on my body’s relationship with food, I remember telling a client that they should try to eat breakfast before they trained. I went on to tell them that for breakfast, I had a bagel breakfast sandwich. Their response was surprising to me. They said “Wow! Good for you.” and looked at me in shock and amazement. Like I did something impressive. The fact that I fed myself with a bagel, demonized because it's a carbohydrate dense food. Why is fueling our bodies looked at like it is an accomplishment? We need to work on fighting this diet culture that is so deeply ingrained in us and has ingrained in us that food is either “good” or “bad”. We need to work on reframing that all food has value and can be enjoyed. A healthy lifestyle can include all of your favorite foods and be void of restriction. If you are looking for guidance to build healthy habits with food and structure in the gym, don’t hesitate to reach out to see if we are a good fit! #bodypositivity #personaltrainer #onlinecoach

It doesn’t have to be perfect. You just have to start. 🙌🏻THIS!!🙌🏻 This applies to everything. Want to start working out? Just start! Want to change your habits? No time like the present! Want to start running? Start with half a mile. It does not have to be perfect. In this case doing something is better than doing nothing. The other day I did a 20 minute workout at home with one piece of equipment. It was the perfect way for me to move my body and get some training in on that day. Was it the best training session I’ve ever had? No. Did I feel great about getting it done after? Hell yeah! So just start. That may be 5 minutes. 20 minutes. Just do it! If you are looking for some more direction for long term goals reach out to me! #remotecoaching #personaltrainer #bodypositivity #juststart

When you have a plan you can follow good things happen! That can be getting stronger, building endurance, building better habits, working on nutrition. Always have a plan! If you are looking for someone to help you make a plan feel free to reach out! #personaltrainer #remotecoach #bodypositivity

How well do you do creating boundaries against a “body bully”? A body bully is anyone that makes you have negative thoughts or feel ashamed about your body. This can be anyone from a family member, coworker, or even instagram pages. We must always be advocates for ourselves and create healthy boundaries between things that bring negativity to us, even if it is a loved one. A lot of times those that are “bullying” us don’t even realize it because that’s how they have been treated. Diet culture and the desire to be thin is so deeply ingrained in most of us that we don’t even realize it. So when someone we love makes an unsolicited and unnecessary comment about your body, the food you are eating, or anything else that makes you uncomfortable, simply communicate what they're doing to them and set a boundary. As someone who cares about you, they should be able to listen and understand. “I would like it if you could no longer make comments about (my body, food, etc.). I am working on improving my relationship with X and am refraining from filling my mind with anything that makes me feel negatively. Thank you for understanding.” More often than not, they have never even realized their comments may make you uncomfortable or wear on you. Awareness is the first step! Sometimes this body bully is our own thoughts. This is the trickiest body bully to call out. When you find yourself being negative, don’t be afraid to take a pause and flip the negative thought. You don’t have to be fake with yourself and go from “I hate my legs” to “I love my legs”, but be genuine and flip it to “I love how strong and powerful my legs are”. What you feed your mind will feed your whole body so make sure it is what you want to see. #bodypositivity #coach #remotetrainer

The other day I was explaining to a client “the price of being lean”. As I explained to her that it becomes a full time job and takes a majority of your focus every. Single. Day. Looking back at my journey I was never satisfied with how I looked. I was always questioning if I was as lean as the other girls racing. Were my abs as good as theirs? There was always something I wanted to be better. I wonder if I ever would have felt satisfied for more than a blimp of time. I have had close friends remark to me now that it was all I talked about. My life was literally consumed with what I ate or didn’t eat for that matter and my training. I didn’t even get to enjoy my dedication to my sport and my strong extremely lean physique because I was so focused on being better, leaner, faster. I recognize that’s a competitors mindset, must always be looking to improve. It wasn’t sustainable. I now focus on a healthy balanced lifestyle. Enjoying the moments I am in one at a time. I prioritize my protein and veggies, but I can have a meal out with no guilt. I can have a glass of wine without negative thoughts coming in. I can wake up being bloated and not spiral that I “lost everything”. I live with a lot more joy, a lot more ease, a lot less stress, and I move my body everyday because I can, not because I have to. #bodypositivity #coach #personaltrainer

So, many of you may not recognize this person. This was one of my very first mentors. This woman taught me the power of being a coach and how we literally change peoples days and their lives. This is @c2_71. She owned the first gym I ever worked at, Praxis Fitness. She changed a lot about my life. I always swore I never wanted to work as a personal trainer. I did an internship at Ceci’s gym and have never looked back. I have been a trainer for just about 10 years, and I love it. Ceci has always been in my corner. I moved away from Northern California 8 years ago and we always make time for phone calls and long chats or encouraging words where we both have needed them. Ceci is now one of my clients and in this picture rocking a shirt with my business logo on it. The world is so strange and so beautiful. When you find people like this hold them close. 🤍 #mentorcrushmonday

So excited to announce my feature in @voyagelamag portraits of the valley. Thankful for publications like this that are a platform for the hustlers, small business owners, and artists to be able to share their dream in their voice. Thank you so much and go check out my feature in the link in my bio or below! Grateful for @marissarosa_ for the referral 🤍🤍 http://voyagela.com/interview/inspiring-conversations-with-sawyer-shea-of-sawyer-shea-training/

Best decision I have made. Still learning and enjoying every step of it! If you are looking for guidance in the gym, I am your girl! Reach out in a DM. And let’s see if we are good match! #personaltrainer #onlinecoach #bodypositivity #entrepreneur