Your Roadmap to Restore Your Body & Mind in 90 days.
WHAT IF YOU COULD...
- Look in the mirror and see a confident, comfortable-in-my-own-skin goal-getter staring back at you...
- Throw all the food and fitness rules out the window and finally listen to your body's needs (despite what diet-culture might say!)...
- Have a step-by-step process to actually achieve your health and wellness goals, plus maintain them...
- Focus on your daily habits - not weight loss (because in case no one told you, that's a by-product of your hard work)...
- Say goodbye to negative self-talk and emotions that dictate your current eating and exercise habits...
- Take care of YOU from a place of gratitude and acceptance...
- Build a sustainable and realistic routine centered on Y-O-U so you can be your best self for the long run....
CALLING ALL WOMEN!
Want to go from hiding behind a family member in your latest pic to feeling fierce in your skin?
(UM, YES – IT. IS. POSSIBLE.)
YOU KNOW THAT IN ORDER FOR YOU TO SHOW UP AS THE BEST DAUGHTER, MOTHER, SPOUSE, FRIEND, BOSS, AND [INSERT ALL THE OTHER ROLES YOU TAKE ON HERE], YOUR BODY NEEDS NOURISHMENT, MOVEMENT, REALISTIC ROUTINES, SELF-AWARENESS AND A MINDSET THAT LEAVES YOU FEELING EMPOWERED.
Because if all was right with the universe…
You’d wake before the alarm sounds, slip into those joggers for a quick sweat session while the rest of the world sleeps…
Replenish with a mango-pineapple smoothie that gives you all the Caribbean vibes…
Admire the curves, scars and strength of your body before you step into the shower…
And smile from ear-to-ear as the water stimulates memories of how far you’ve come and how damn. proud. you. are. of the changes you’ve made.
But slam on the brakes... because that's not happening - YET!
If anything, the snooze button and coffee have become your best friends and most days, you resort to…
A quick step on the scale with a number that has you questioning your worth (no matter what it reads)…
Clothes that don’t dare hug your body – except yoga pants!…
Quick pick-me-up foods that leave you rummaging through the pantry when the clock strikes 5pm…
Pizza takeout for the fam (because who has time to cook?)…
And then Netflix and chill with Ben & Jerry…
Only to hit snooze the next morning to do it all. over. again.
It’s not that you don’t like the life you’ve built…
But the demand for your attention – from your career to the family and house chores – has left you with no gas in the tank…
To then one day find yourself out of breath when you reach the top of the stairs, or waving to the rest of the fam as they take their seats on a roller coaster while you find the nearest bench, or wearing a t-shirt over your bathing suit at a pool party on a 100-degree day…
If only you could figure out how to “get healthy” and stay motivated even when the going gets tough…
To completely transform your body, how you feel about yourself and food…
And how to LIVE your life instead of sit on the sidelines and watch it pass by.
It’s easy to feel like we need to figure it all out on our own. That’s what I used to do; it was a never-ending cycle of restriction and binge mixed with a cocktail of depression and anxiety that left me to feel powerless and out of control…
WHY GO AT IT ALONE WHEN WE COULD DO IT TOGETHER?
I'm Sara Heilman and I created The SBH Master Class for women like you.
Because I was there too a few years back:
Like that time I had a super stressful day at work, so I treated myself to burger and fries. Then I went across the street to order a chicken sandwich and milkshake like I’d done it a million times before. I sat in the parking lot to finish the meal before finding the nearest trash can to discard the evidence…
Only to get home to find that my family had made dinner for me. Not wanting to admit that I already ate (twice), I finished the meal and felt the guilt and shame settle in.
I eventually ballooned up to 204 pounds but not before chasing and trying every fad diet to get skinny (“I’ll start Monday,” of course)…
Which I thought was the key to take control of my health, happiness, and life. News flash! Skinny does not equal happy – or healthy! So, I made some HUGE food, fitness, and mindset changes, and now?
I’m handing over my methods on how I built healthy habitual changes into my life to feel Strong, Bold and Healthy.
The SBH Master Class is my 12-week Accountability & Health Coaching program that takes a realistic approach to your health so you can thrive, instead of survive.
Here's what we'll cover:
- BRINGING AWARENESS TO YOUR CURRENT HABITS AND TENDENCIES
- NUTRITION BASICS FOR BETTER HEALTH
- CREATING KILLER MEAL PLANS... FOR YOUR TASTEBUDS & ENERGY
- MAPPING OUT YOUR MOVEMENTS (THINK FITNESS ROUTINE)
- IMPLEMENTING NEW HABITS THAT GET RESULTS
- CRAFTING A ROADMAP FOR THE JOURNEY AHEAD
- ... AND SO MUCH MORE!
What's Inside
The SBH Master Class
Are you aware of the habits and tendencies that have led you to this very moment? When I talk about awareness , I’m not only talking about your food and fitness habits. I’m talking about your sleep patterns, how you deal with stress, think about yourself and more. What thoughts – positive or negative – are renting space in your mind?
It’s time to dive into your daily rituals and focus on a shift in your behaviors to empower you to reach your goals. There’s only one you and no cookie-cutter plan will deliver you permanent results.
What does that mean for you?
- You’ll tear down all the diet culture rules and dig into the efforts that work for you – not against you.
- I’ll teach you to center your attention on progress – not perfection – and gain freedom from the scale.
- Learn to create small, incremental changes to your routine for BIG payoffs.
- Uncover your limiting beliefs, discover your WHY and raise your standards.
Do you know the basics of nutrition that will serve your body, mind and life? Or do you take what diet culture has taught you only to fail time and time again?
First, let me let you in on a little secret… The only thing that has ever failed is those diets – not YOU.
Yes, it’s time to make a change. I’ll show you how to maximize your energy, satiate your hunger and please your tastebuds…
What does that mean for you?
- You’ll erase “I did bad” from your lingo and learn how to balance your plate with your favorite meals.
- I’ll teach you how to use visual cues to size-up portions and avoid the post-meal blues.
- Discover the science behind food and how macronutrients and micronutrients nourish your body.
- Get your hands on my food serving guides – they’re waiting for you on the inside!
Is your fridge overflowing with a rainbow of fruits and veggies… that you should have cooked yesterday? Is your fam asking, “What’s for dinner,” and decision fatigue has you calling for carry-out? Are you finally ready to fuel your body, indulge in foods you desire and feel good about your choices?
Let’s simplify, methodize and map out your meals so that you can stress less and live more.
WARNING: You may experience food freedom, mindfulness and complete exhilaration!
What does that mean for you?
- I’ll coach you to ditch the cheat meals and add foods you love to your nutrition plan.
- Get the key to unlock my recipe library and learn how to customize meals that deliver flavor and hit the spot.
- Snag my meal plan templates to create a tailored, easy-to-use roadmap that gets you results.
- Let’s be real, when you eat the foods you love, it’s impossible to not ENJOY the journey!
Do you eat from the chip bag only to realize minutes later your fingers have reached the crumbs? Do you unbutton your pants when the denim starts to dig and question why you went back for thirds?
It’s time to make a change. I’ll show you how to tune into your body’s internal cues and navigate your relationship with food.
What does that mean for you?
- You’ll shut the door on food guilt and shame and learn to honor your body’s hunger and wellness needs.
- Understand how to break the food binge and restrict cycle to become a more mindful eater.
- Focus on your wins and say goodbye to perfectionism.
- Get your hands on the exact process I use to STOP self-sabotaging behavior in its tracks.
Are you on the on-again, off-again exercise program? Or do you scroll YouTube for the perfect workout video only to give up 30-minutes later? Just think – you could have finished that workout already!
Stop the expectations of working out multiple times a week when you are hardly moving your body now. Let’s pinpoint how many times a week you can actually commit to movement (notice I didn’t say workouts?) and then develop a strategy to keep it consistent.
What does that mean for you?
- You’ll create an exercise routine that carries you even closer to your wellness goals.
- Get my clear-cut tips on how to step-up your step game for increased mobility AND endorphins.
- Learn to customize workouts for YOUR body – that will empower you to work around injuries.
- Snag my exact methods to track your fitness progress that delivers positive reinforcement.
Do you get snagged on what you didn’t do and go down the rabbit hole of guilt, shame, failure and negativity? Do you stress about your food choices and raise your hands in frustration when you mess up?
Let’s pinpoint that unfavorable feedback loop and capitalize on your strengths and abilities. You are a warrior! But even Wonder Woman has her kryptonite.
What does that mean for you?
- I’ll coach you to ditch the all-or-nothing mindset and honor your hard work… let’s erase “only,” “just” and “but” from your vocabulary.
- Learn the mindset shift behind becoming your biggest cheerleader.
- You’ll create a reward system that stays true to your goals and beams positive vibes.
- Discover the thought patterns that give life to your feelings and empower you to take action.
Let’s be honest: Nutrition, movement and mindset play a VITAL role in how you show up for the world and yourself. But it’s not the end all, be all…
Which is why we’ll also take a deep dive into:
- How to dominate your schedule to make room for YOUR wellness goals.
- How to navigate the endless waves of everyday stress and swim with the current – not against it.
- How to capitalize on your current routine to cue new, healthy habits.
- How your sleep cycle can be pulling the strings on your decision making.
- My exact tips for hanging the “No Trespassing” sign so you can set boundaries that serve YOU.
- How to plant the seeds of your goals and create a sustainable growth plan so you continue to progress.
SOUNDS GREAT, RIGHT?
And that's not even the cherry on top!
Here's what you can look forward to...
- 3 month accountability and health coaching program to focus on YOUR wellbeing.
- 3 private coaching sessions with me (your coach).
- Weekly 90-minute virtual group coaching sessions where each participant gets coached one-by-one.
- The opportunity to connect, learn from and cheer on 3 other women who are just like YOU!
- Walk away each week with a realistic action plan that will propel you toward your long-term goals.
- Access to the private SBH Facebook group for never-ending support and motivation.
MIND IF I THROW IN SOME BONUSES?
- Unlimited Accountability & Support
That’s right, I am only one text or email away! If you ever feel self-doubt making room in your mind… old habits tip-toeing back into your routine… or you just need guidance and perspective outside of our sessions, then this is for you.
- Beginner's Workout Program
The exact 8-week at-home exercise plan I use to get my body back into the fitness groove. Just hit “play” on these 30-minute workouts to build your strength and endurance… and release those happy feelings of success!
A little more about me, your health journey chauffeur (and the friend who makes food fun)...
I kicked depression, anxiety and disordered eating out the door in pursuit of my highest self… and became a world traveler, scuba diving enthusiast, adventure-seeking hiker, plus a certified personal trainer, nutrition and health coach. Over the last ten years I have built a life of authenticity. I’ve gone from obese and barely able to make it up the stairs, to a comfortable, confident and agile health-pro. I’ve trained for half marathons and conquered 17-mile hikes. I have turned my wellness dreams into a reality and have empowered hundreds of other women to do the same… And I have been named the #1 Nutritionist in the city of Annapolis!
SOUNDS AMAZING!
So what's the investment?
I wanted to build a program and safe space that’s available to women who need direction on their health journey…
The total value of this master class is $4,097, but…
You can reserve your spot TODAY for one payment of $266 (with 2 additional monthly payments of $266) or, for the best value, 1 payment of $678
3 MONTHLY PAYMENTS OF $266
3 PRIVATE COACHING SESSIONS
6 90-MINUTE GROUP SESSIONS
7-STEPS TO BECOMING THE BEST VERSION OF YOU
2+ AWESOME BONUSES
LIFETIME ACCESS TO MY PRIVATE FACEBOOK COMMUNITY
$678 - ONE TIME PAYMENT - SAVE 15% ($119)
3 PRIVATE COACHING SESSIONS
6 90-MINUTE GROUP SESSIONS
7-STEPS TO BECOMING THE BEST VERSION OF YOU
2+ AWESOME BONUSES
LIFETIME ACCESS TO MY PRIVATE FACEBOOK COMMUNITY
THE SBH MASTER CLASS IS FOR YOU IF:
- You want to make a lifestyle change but have no clue where to begin, what to focus on or how to START.
- You're tired of spinning your wheels and never getting anywhere. You've tried all the fad diets, even stopped eating sugar and exercised everyday only to come up empty handed... or feel worse than when you started.
- You choose to be behind the camera instead of in front of it because you don't like what you see when you look in the mirror.
- You or a family member experienced a health scare and you're ready to create a healthy body to live in.
- You feel guilt or shame around the food you eat and you're ready to break the restrict-binge food cycle.
- You obsess over food and feel paralyzed by diet culture rules. Or you feel overwhelmed by all the health info and aren't sure how to get results specific to your goals and needs.
- You put everyone else's needs ahead of your own and you feel you've lost yourself along the way. Now, you're ready to put yourself FIRST and repair your mind and body so you can show up as your best self!
FAQ's
Trust me, I know from personal experience that ongoing support is vital to your success. Which is why I kickoff a Master Class every few months. Refer to the “Happenings” page to see when the next class is launching. You’ll have the opportunity to join the master class at anytime during open enrollment (sign-up for my email newsletter to get all the updates!). If the current Master Class is full, then you can still claim your spot for the next class! I only allow 4 participants into each class, so I can guarantee you have a successful experience. Master class spots go faster than Usain Bolt across a finish line, so reserve your spot ASAP! Plus, don’t forget that this is a virtual Master Class so you can partake from anywhere in the world.
I know making room for YOU on the calendar can be tough… which is why your availability will decide the time of our 1-1 coaching sessions. Private coaching sessions are on the 1st, 5th and 9th weeks of the SBH Master Class.
Each participants’ schedule will determine the day and time of our group sessions. Group sessions will be on the same day and time of each week throughout the program. Just FYI, I’m an East Coast girl, so private and group sessions will follow Eastern Standard Time.
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!
Here’s what the SBH Master Class 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! This Master Class is about living your life beyond diet culture rules so you can enjoy the journey while you conquer your goals. Keep in mind, you also have the support of three other incredible women… who may not be in the exact boat as you, but they are most definitely riding the same wave!
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!
It’s way easier if I tell you who The SBH Master Class 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 SBH Master Class is an investment in your health and wellness. If you serious about taking 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 – shoot me a message by clicking on the Contact tab in the menu!
I get it – work will always be there, life will throw curve balls and schedules will change! That’s why the SBH Master Class group sessions are only 90-minutes once per week. The recommended amount of time to invest outside of the class depends on your weekly goals. And guess what?! I will be there to ensure your goals are realistic and manageable for whatever you have going on. Remember, it’s about progress, not perfection! Plus, when you learn how to navigate your health goals in a busy season, then you’ll absolutely know how to navigate them on those more relaxed days.
The good news is that the SBH Master Class 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 SBH Master Class 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!
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, there will be another Master Class in the future… 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!
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.
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 SBH Master Class gives you the power to focus on your nutrition, fitness and mindset habits… And weight loss can be a by-product of that focus-shift. Change your habits, change your life.
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 the SBH Master Class and keep building upon them long after the bell rings. Just think, you’ll be… listening and trusting your body and become a more intuitive eater… walking away with tips and tools to face stress, rather than feed it… learning to recognize how food serves you and your energy… creating more movement throughout your day, and so much more!
