Your 9-Step Process to Transform Your Health in 84 days or less...

Because in case no one told you:
Your body is beautiful and you are worthy!

It’s time to finally feel like your BEST SELF and I’ll guide you!

Are you ready to create the healthiest version of you?

Break down the walls of past fad diet failures that left you feeling hopeless?

And reveal the imperfectly perfect you that catches a glimpse of yourself in the mirror and loves what you see – flaws and all?

Yes, friending food, healing my mind of disease, diet culture thoughts and learning to love my body by fueling it with food, fitness and positive affirmations changed my life.

Now, I’m giving you all the tools to start your transformation and change yours too!

This program is for you if…

You are ready to start and transform your mind and body, and need the tools, guidance and accountability to make it happen.
You have insight into your ideal healthy self and need the step-by-step system so you can make permanent change once and for all.
You have set out on your health journey already, but hit a plateau. You’re not sure if you’re leveraging your full potential to make gains and show up as the person you want to be.
You have tried everything to no avail and worry about your future. Ask yourself this: Will you be (or are you already) sitting on the sidelines of your own life?
You want to learn about my approach and process to lead a healthy and fulfilling life with a focus on nutrition, mindset and movement.
You want insight into your current (un)healthy habits and behaviors.
You are ready for the self-revealing and confidence-boosting assignments.
You want the inside scoop to how I gained life and lost 65 pounds.

"My husband and I have been working with her for a while now, and we are feeling great."

"Sara made me throw out my scale and along with it a 3-decade long eating disorder."

No more fashion magazines. No more restrictions for “bad eating” or punishment for a number that has never made me happy. This is the only body I will ever get. In it I have carried and birthed and fed 3 humans. I have loved. I have run a half marathon. I have moved more times than I can count. I have walked all over cities all over the world. I refuse to spend the next half of my life unhappy with my body. I eat clean. I exercise every day. I don’t compare myself with anyone else.- Carly I.

I KNOW ALL THE FEELS…

I sat on the edge of my Ikea bed, red marks imprinted on the tops of my legs as the weight of my elbows dug in deep. The light of the moon peeked through the curtains, as my head rested between my hands. A floodgate of emotion from built-up resentment and self-sabotaging behaviors – like my latest binge – landed in a puddle at my feet.

All I had ever wanted was to feel good about myself emotionally, mentally and physically. But years of…

Fad diets
The all or nothing mindset
Negative influences
Addictive behavior
Diet culture
Binge eating
Bouts of bulimia
Over or under exercising
And negative thought patterns

… had shaped my self-conscious, 204-pound self. I had no idea what a nervous breakdown felt like…

But if it was anything like the weight of the world crushing you, then this was it. Rock bottom hit and it hit hard. I felt like my end had come…

Want to know what else hit? Knowing I couldn’t fight this uphill, endless battle on my own if I wanted any chance to experience the joys of life and find balance within myself.

Making the decision to get help changed my life…

Eight years later, I launched The Health for Life Plan. A program that gives you the tools, accountability and coaching you need to create positive change in YOUR life!

To my surprise, this life-changing program took off like a bird finding its wings for the first time. Within a few months, I received recognition as the Best Nutritionist of Annapolis by What’s Up? Media (I’m screaming ‘Thank You!’ from the top of Angel’s Landing to all my clients).

Here I am today, a personal trainer, nutrition and health coach pro because it turns out — I LOVE coaching. It’s my mission to ensure you never feel the way I felt! If you’re already feeling that way, then know there’s a light at the end of the tunnel…

I'm PROOF!

Before you imagine a slim body without stretch marks and a positive mindset exempt from self doubt, I have to tell you this…

I am still hard at work on my health journey – there are days when I choose the glazed donuts (my favorite!) over the carrot sticks, or when I binge episodes of The Office with a bowl of stovetop popcorn resting in my lap. There are days when I recognize a nap is more beneficial to my health than trying to force myself to exercise.

Success comes with the small choices we make every single day. And like I said before, making the decision to get help changed my life…

"Everything in your life is a reflection of a choice you have made. If you want a different result, make a different choice."

There were a million reasons why I wasn’t ready or why it wouldn’t work. I was in college full-time, waiting tables at night and found consolation in food for every emotion I felt. But it did work!

And my WHY – the reason I wanted and needed change – was and still is more powerful than my most powerful excuse.

Now, I get to teach you how to plan, start, implement, track and get results in 84 days or less!

CAN YOU IMAGINE…

Sinking your teeth into juicy methods and techniques to create your own successful health journey? We’re talking about digging to the root causes of what’s holding you back.

Having day-by-day support so you can fuel your body from the inside out and cut through the fat of diet culture confusion?

Getting step-by-step guidelines to become the best version of you?

Plus, get an inside look at the process I use to show love and kindness to my flawlessly flawed body? And how to confidently show up for yourself when all you want to do is curl up on the couch.

Learning how to approach nutrition and fitness with a mindset not obsessed by calories and the number on the scale…

I’ll share how you can break the chains to gain freedom from the numbers.

Introducing…

The Health for Life Plan

I’ve taken everything I’ve learned from creating a nutrient fueled, confident, goal-driven body and mind and launched it into a 9-Step Process to Transform Your Health in 84 days or less.

I’m passing down my secrets I used to get there… to you!

What’s Inside The Health for Life Plan

Take a walk with me through each phase of the transformation process. Because your journey is unique to YOU, you may not need to hit each touchpoint. And that’s A-OK!

Plus, there’s no time frame on growth. So if you need to stay in a particular phase a little longer – no problem. If you want to double-up on phases – we can do that too! Remember, this is your journey and we’ll focus on what you need most at that time.

WHILE EVERYONE ELSE IS CLEANSING THEIR BODY (AND BANK ACCOUNTS) WITH THE LATEST FAD DIET BROUGHT TO YOU BY THE $72 BILLION WEIGHT LOSS INDUSTRY, YOU’LL BE BUSY GETTING LASTING RESULTS WITH MY COACHING

PHASE ONE: Ground Zero

During phase one, you’ll define your why and the outcome you want to achieve. Maybe you’ve been leading a successful journey, but need a boost of accountability and direction to take you to that next level. Or maybe you feel like you’ve tried everything and have no idea where to start.

Together, we’ll lay the groundwork to create a tailored plan for results you want.

Inside this phase I will take you under my wing and:

Evaluate current eating habits, patterns and tendencies
End the emotion-driven restrict-binge food cycle
Eat to fuel the fire of your metabolism
Examine the relationship you have with yourself, food and exercise

PHASE TWO: Unearth Root Causes

In phase two, we’ll get to the nitty gritty of those engraved habits that have led you to this very moment. I’ll walk you through how to navigate the emotional rollercoaster and teach you how to focus on the goal ahead.

I’ll share my exact process to sift through limiting beliefs. I’ll teach you the difference between emotional and physical hunger. Plus, I’ll give you tips to separate feelings from food and more.

Inside this phase I will guide you to:

Recognize limiting beliefs
Change preconceived assumptions about food, fitness and your abilities
Set firm boundaries for emotional healing and wellbeing
Apply the exact system I use to separate feelings from food

PHASE THREE: Back to Basics

In phase three, I’ll breakdown the basics of food groups. You’ll learn to eye food servings without the need to measure everything you eat. Plus, I’ll explain how food pairings can nourish your body, fuel your workouts and aid muscles in recovery. You’ll also get my easy fitness tips you can sneak into every day life.

Inside this phase I will teach you to:

Gain clarity around carbohydrates, proteins, fats and alcohol
Identify foods that nourish your body like whole grains, vegetables, lean proteins, fruits and healthy fats
Practice mindfulness when you eat and reach water-drinking goals
Size-up portions with simple visual cues
Choose nutrient-dense foods to support your physical activity, muscle growth and recovery
Move more without even realizing it

PHASE FOUR: Create Your Meal Plan

In phase four, I’ll share top-rated, healthy recipes – you know, the ones you spend hours scrolling through Pinterest for. Together, we’ll create a daily meal plan to fire-up your metabolism, keep energy high and cravings at bay!!

Inside this phase I will help you:

Create a weekly meal plan that satiates your hunger and gets you results
Navigate the grocery store using a simplified shopping list
Overcome fears in the kitchen and get you whipping-up delicious foods in no time
Make room in your meal plan for dessert, celebrations and special occasions any day of the week
Learn how to “order out” from your favorite restaurants and more to support your goals

PHASE FIVE: Start Your Fitness Journey

Phase five is all about implementing movement in your life. We’ll set weekly fitness goals and create a plan of action based on your current physical health.

No need to waste hours finding a YouTube workout that leaves you so sore the next day you’re using your arms to lower yourself to the toilet – yes, I know the feeling! I’ll share my at-home and gym workouts with you. Plus, I’ll include my fitness tracker method so you can keep hitting your next-level best.

Inside this phase I will walk you through:

Creating a weekly fitness plan to fit your schedule and physical needs
Workouts that will continue to challenge you mentally and physically
My fitness tracking and move-more method for ultimate progression
Tips to fuel and recover from your exercise routine

PHASE SIX: Create New Habits

Habits, habits, habits, habbbbiiiiittttsss – yup, we’re talking about it. Experts say it takes about 21 days to form a new habit. And it takes more than 66 days before that new behavior becomes automatic.

In this phase, I’ll walk you through tracking your current habits and behaviors. I’ll share the method I use to create new habits that stick for good. Plus, you’ll get a behind-the-scenes look at my habits and learn how I continue to strive for the next best version of myself.

Inside this phase I will teach you to:

Track your current habits and behaviors to begin to implement change
Apply out-of-the-box cues to your everyday routine to develop new habits
Learn from past habits and crush self-sabotaging behaviors
Set in motion new behaviors to become the best version of you
Develop a boatload of results from small, consistent changes

PHASE SEVEN: Get More Sleep

In phase seven, we’ll pull back the sheets on your sleep routine. I’ll breakdown the correlation between your sleep habits and health goals.

I’ll walk you through how to create an environment for deep sleep and share the exact process I use to wind down. Together we’ll create a night routine that aligns with your needs and goals to feel restored for the day ahead!!

Inside this phase I will guide you to:

Gain insight to your current sleep habits. Plus, breakdown your nightly routine that could hold you back from the results you want
Create a sleep environment and routine fit for a queen (or king) to rejuvenate your mind and body
Apply the exact process I use to get to sleep without counting sheep

PHASE EIGHT: Change Your Thoughts, Change Your Life

Phase eight is all about the mind! Yeah – I’m talking about impulsivity to let the jar of peanut butter take control of you after a stressful day of work.

I’ll walk you through the practice of becoming aware of your thoughts. We’ll breakdown the link between your mind, emotions, actions and results.

I will share with you the exact processes I use to practice mindfulness, regulate emotions, assert myself and overcome impulsive reactions and “setbacks” (or are they learning lessons?!).

Inside this phase I walk you through:

Practicing mindfulness and emotional regulation. You will learn to observe, understand and adjust your thoughts without judgment
Learning tactics to face the stresses of life – from work to relationships – head on. Discover how to set boundaries and ask for what you want
The exact system I use to talk myself down from impulsive, emotional-driven and self-sabotaging behavior
Tools to apply in every day life to reduce and manage stress, plus overcome setbacks

PHASE NINE: Roadmap to Success

In phase nine, together we’ll measure your progress and create a roadmap for a thriving journey ahead. We’ll zoom in on your strengths so you can continue to create new long-term goals to conquer. I’ll share my step-by-step guide to never stop becoming the best version of YOU!

Inside this phase I will help you:

Evaluate your progress and set new long term goals to keep striving for
Roadmap the journey for your new goals and set short-term milestones along the way
Navigate the next level of your journey with my step-by-step guide to improve your life

AAAHHHH, TEMPLATES: Meal Planners & More

Week-by-week, I’ll deliver more packages to you than Amazon – packages of knowledge, that is. And while knowledge is awesome, there’s nothing worse than filing it away in your brain for later… only to forget. That’s why I am handing over templates and tools to “Marie Kondo” that knowledge. This will help you organize and execute your goals.

Inside this program, you will get:

Weekly 40-minute Coaching Calls with me
The SBH Health for Life Progress Tracking template
The exact meal planner and food servings chart I use to create healthy, balanced meals and make room for dessert!
The key to unlock my library of healthy recipes that will keep you satiated and hit the spot of those cravings
Access to my Habit Tracking template to recognize engraved behaviors and to cue new ones
The exact Fitness Planner and Exercise Template I use to track and plan each workout. Plus, the code to open the door to my workout video vault
Assignments to free yourself of limiting beliefs, be mindful and become the best version of YOU!
Never-ending support with lifetime membership to the private Strong.Bold.Healthy Community Facebook group

"As a thyroid cancer survivor on hormone replacement therapy, weight loss programs are never as effective for me as they are for others."

"I sought out and signed up for the Health for Life coaching program because I have gained 10 pounds in the last five years since I hit menopause, and despite repeated efforts and different approaches, I had been unable to lose any weight."

I lost 6 lbs. in 6 weeks, so I'm on my way to my goal. But more importantly, I am stronger, more fit, and have learned how to plan healthy, balanced meals without starving myself. I even learned to cook a bit better, and I hate to cook! I am grateful for how encouraging Sara is, and how positive she was that I could do this. Sara helped me refocus on the "wins." Rather than say, "I only lost six lbs.," I reframed that to a win - I was halfway to my goal. Instead of focusing on the seemingly short period of time I can hold a plank, I focused on the win - I can plank for three times as long as I could plank six weeks ago. I also appreciate that Sara was receptive to designing meal plans that built in some of my favorites and teaching me how to do the same. That made the six week plan more doable for me. - Teresa S.

This program will secure you with a clean cut, 9-Step, tailored process with my limitless guidance and support to transform your health in less than 84 days!

The minute you sign-up, you connect instantly with me to schedule your first session. Plus, you gain access to the templates and tools you need for the journey ahead.

40-MINUTE COACHING CALLS VIA PHONE OR ZOOM
EVALUATE CURRENT EATING PATTERNS & BEHAVIORS
DEFINE YOUR WHY AND THE RESULTS YOU WILL ACHIEVE
RECOGNIZE LIMITING BELIEFS
SEPARATE FEELINGS FROM FOOD
A WALK-THROUGH ON THE BASICS OF NUTRITION
THE STEP-BY-STEP PROCESS TO CREATE MEAL PLANS & WORKOUT ROUTINES
HOW TO STRATEGICALLY CUE NEW HABITS
THE SECRET BEHIND A MORE RESTORATIVE SLEEP
HEALTH TRACKER TEMPLATES & GUIDES TO SIMPLIFY THE JOURNEY
THE BLUEPRINT TO YOUR EVER-GROWING SUCCESS

SOUNDS GREAT!

How much does it cost?

When you join TODAY, you’ll schedule your first session with me to start:

The Health for Life Plan is a step-by-step accountability and coaching program to help you plan, start, implement, track and change your life to become the healthiest version of YOU!

Imagine it as your North Star; the healthy journey roadmap with your own personal compass. Or the A-to-Z resource that bridges the gap between who you are now and who you want to become.

I’ll walk you through each step of the process and show-up day-by-day as your coach, consult and cheerleader. I’ll empower you to take control of the steering wheel and enjoy the ride to a healthier lifestyle.

Want to know what else? No matter which package you choose, you’ll connect instantly with me! You’ll gain access to the Health for Life templates, guides, planners, workouts and more.

Start your journey TODAY for:

BEST VALUE!

The Health for Life Plan: 6 Session Package

(this expedited program is for you if you’ve got a handle on your health, but need direction and accountability to reach your full potential)

BEST SAVINGS!

The Health for Life Plan: 12 Session Package

(this progressive program is for you if you want to hit a long-term goal and need the initial guidance to get you set on the right path)

LIMITED TIME OFFER!

The Health for Life Plan: 24 Session Package

(this gentle program is for you if you’re feeling lost and need to make a BIG transformation)

"I am so glad I decided to put myself first."

"Before Sara's program, food was taboo to me and exercise was a chore..."

I have recommended Sara to quite a few people and what I’ve told them is, “It’s not a diet, it’s a change in mindset. You learn how to balance your meals and cook healthier versions of your favorite foods. Losing weight is not the key here. It’s sustaining that weight loss for the years to come and more importantly staying healthy. We have all lost weight in the past by depriving ourselves of either carbs or fats, only to gain it all back once we binge because of the constant deprivation... Sara's program works! All while keeping you satiated and happy.”- Chandana V.

I'M SARA HEILMAN.

I’m an expert at curating healthy lifestyles… a whiz when it comes to a food, exercise and a positive mentality…

And my obesession is teaching others how to nourish their bodies and minds with realistic, sustainable steps to conquer their wellness goals… without diet culture rules and expectations controlling their life.

I’m a top-ranked nutrition and health coach and…

A girl who took my once anxious, defeated, depressed and disordered 204-pound self and revolutionized my life. On my happiest days, you’ll find me on your screen or on the other end of the phone, sharing my methods with the world.

I’ll never forget the day…

I took the blinders off that revealed how coaching can improve my health - and change my life.

What I did for MY body and mind led to The Health for Life Plan after I experienced radical results.

And now? I’m handing you the tools and giving you the guidance you need, so you can begin your transformation too!

"Thank you for always being in my corner, Sara!"

The one on one coaching is second to none. Sara taught me how to make realistic goals and use baby steps for real change and success. My confidence level in the kitchen and the gym has improved dramatically. I’ve learned that progress is the goal. I certainly have had bad days however, Sara helped me to see my patterns of behavior and flawed perceptions so that I could experience real growth. I highly recommend Strong Bold and Healthy for every and any level of individual who wants to improve their health and well being.- Eileen

"Sara takes a holistic approach to guide her clients on their health journey."

I've Got You Covered

As we dive into each phase, put my methods to work, and get you traveling down a sustainable path toward your goals, you’re gonna have questions. That’s why – I’ll be with you every step of the way to make sure you understand what we cover and to guarantee your progress.

You'll find answers to questions like:

How much and how often do I need to eat to stay satiated? And what foods do I choose?
Do I have to workout every day to build strength in my body and lose fat?
What do I do if I have a stressful day and feel the impulse to eat or pour a drink... even when I'm not hungry?
How do I stop unhealthy habits and stick to new ones?
How do I make a meal plan, plus prep food without taking up my entire Sunday?
What can I do to shut my brain off at night and get more restful sleep?
What's the secret to long-term, weight loss success?

FAQ's

It's a really busy time for me and I'm afraid I won't be able to commit to the program 100% - what should I do?

Truth bomb: If you are serious about making a permanent healthy change, there will never be a good time (busy or not). The major reason most people don’t stick with a new program or goal is not a lack of time problem… it’s a lack of time management problem and trying to change everything at once. The beauty of the SBH Health for Life program is that it’s not about perfection – it’s about progress. Together, we will take baby steps towards your health and wellness goals, so you can stick with it no matter what!

How often are the coaching sessions and how long is each session?

You and me get to meet-up every week (or bi-weekly) for a 40-minute phone session or Zoom call – your choice! I know making room for YOU on the calendar can be tough… which is why your availability will decide the time of our sessions. Just FYI, I’m an East Coast girl, so we’ll follow Eastern Standard Time.

How long will I have to access all the content and resources provided? Will they expire?

Ongoing support is crucial, right?! And having content that consistently serves your health is just as important… Which is why once you have my resources in your hands, they are yours to keep FOREVER!

I’ve done other programs in the past; how is this one any different?

Here’s what The Health for Life Plan isn’t: It isn’t a place where I tell you to restrict your favorite foods to reach a goal. It isn’t a place where I tell you that you need to exercise every day to be a success. It isn’t a place where you show up once a week and you’re left to your own devices between sessions. No, my friend – it is the exact opposite! I’m going to teach you how to strike a balance in your life with nutrition and fitness. Plus, I’m going to give you the tools you need to transform your mindset around food, exercise and yourself. I am 110% invested in supporting you because when you’re successful, so am I! The Health for Life program is about living your life beyond diet culture rules. That way, you can enjoy the journey while you conquer your goals!

I belong to a lot of Facebook groups; what’s the big deal about the SBH Facebook Community?

I hear ya, which is why the SBH Community Facebook group is an added bonus! I pop in a few times a week to encourage you, share SBH members’ progress, answer questions and give feedback. Plus, you will find support in the Facebook group long after our sessions are over. There’s nothing I love more than to watch your growth and guide you in the process. This group never expires and once you’re in, you’re in for life!

How do I know if the Health for Life Program is right for me or will help me?

It’s way easier if I tell you who The Health for Life Program isn’t for: It isn’t for women who want a quick fix to drop weight overnight. It isn’t for women who want to follow a strict program that ends in two weeks time. And it isn’t for women who are not ready to put in the work and make changes to become the best version of themselves. The Health for Life Program is an investment in your health and wellness. If you are ready to take steady steps to conquer goals, then this is hands down the best method for that. Still on the fence? Let’s connect to see if we’d be a good fit – click here to schedule an initial consultation with me!

I don’t have weight to lose so why should I join; how will this help me?

The good news is that The Health for Life Plan isn’t about weight loss. Yes, weight loss can be – and has been for many of my clients – a by-product of healthy lifestyle changes. The Health for Life Plan WILL empower you to make the best decisions for YOUR health – whatever that may look like. Want to have more energy from day-to-day, feel more confident about your body, get rid of food guilt or train for a 10k? You’ll have the guidance, accountability and support you need to conquer your goals!

I want to sign-up, but the timing isn’t right for me right now; will this program be offered in the future?

The time will never be just right and six months from now, you’re going to wish you started today. Let’s face it, life will always bring rain… Wouldn’t you love to know how to stay true to your goals even when you’re in the eye of a hurricane? Because if you can learn how to maneuver in a storm, just think what you can do when it’s all sunshine and rainbows. Yes, The Health for Life Plan will still be here… But when you realize you want to live the rest of your life healthy and happy, you want the rest of your life to start as soon as possible!

What kind of support can I expect if I get stuck?

Oh, so much! Did you know I’m only a text or email away to answer your questions and give you a shoulder to lean on? There are a million reasons why I offer unlimited support and accountability. Here are my top two… 1) I’ve spent thousands on “health programs” only to feel lost and there was no one around to ask for directions. 2) I would rather connect with you when you get stuck… because it’s in your most vulnerable, authentic moments where breakthroughs happen! Whatever you need, I am there to deliver.

I’ve tried to lose weight in the past; how is this different?

It sounds counter-productive, but to lose weight you need to focus on everything but weight loss! If you’re scratching your head right now, I get it. But just think, your health today is a reflection of the choices you have made over the years with a mix of genetics. The Health for Life Program gives you the power to focus on your nutrition, fitness, and mindset habits… And weight loss is a by-product of that focus shift. Change your habits, change your life.

What will I learn by joining the Health for Life Program?

Imagine leaving the grocery store realizing that you didn’t feel the need to grab a candy bar on your way out. Or everyday at 4:30pm you shut your computer, tie up your laces and go for a walk with no second-guessing. You’ll give life to healthy habits in this program and keep building upon them as the weeks pass. Just think, you’ll … listen and trust your body and become a more intuitive eater… walk away with tips and tools to face stress, rather than feed it… learn to recognize how food serves you and your energy… create more movement throughout your day, and so much more!

How is the Health for Life Program different from the SBH Master Class?

The beauty of both of these programs is that you’ll learn and apply the same strategies to reach your health goals. If you shy away from groups and want an individual experience, then the The Health for Life Program is for you. Each week it’ll be just me and you on the journey together. The SBH Master Class is for those who like to give and get support from other women who are on this journey with you! You will have three 1-1 coaching calls with me, plus weekly group sessions if you join the SBH Master Class.