Sarah Bambach Coaching

Sarah Bambach Coaching šŸ‘‰šŸ¼ Reform Systems
- Online Nutrition & Training
ā¤ļøā€šŸ”„ I help busy mums fuel their bodies and get strong AFā€”so they can thrive in and out of the gym!

Work with me šŸ‘‡šŸ¼

https://forms.gle/6ucmqeHYqfkifTyy8

Every successful fat loss method works because it helps someone eat fewer calories than they burn for long enough.The ch...
24/06/2026

Every successful fat loss method works because it helps someone eat fewer calories than they burn for long enough.

The challenge is that a calorie deficit is an outcome, not a behaviour.

The real question becomes:

What helps someone stay in a calorie deficit consistently?

For most people, the answer is:

Planning meals ahead of time
Prioritising protein
Managing hunger
Tracking food (at least for a period)
Keeping tempting foods out of sight
Walking more
Sleeping well
Having patience when progress slows

21/06/2026

Putting your effort into the basics is the only secret you need to lose fat

That and making sure your expectations match the effort youā€™re able and willing to give

And some patience

20/06/2026

I donā€™t make the rules šŸ¤·šŸ¼ā€ā™€ļø

Incase you need a sign to keep going.October 2025 - June 2026ā¬‡ļø 16.9kgā¬†ļøStrength and muscle šŸ’ŖšŸ¼ āœØ8 months. Not 4 weeks. A...
20/06/2026

Incase you need a sign to keep going.

October 2025 - June 2026

ā¬‡ļø 16.9kg

ā¬†ļøStrength and muscle šŸ’ŖšŸ¼

āœØ8 months. Not 4 weeks.

All the life things in between. Birthdays, holidays, work, kidsā€¦

This is consistency not perfection!

Sheā€™s even kicked her va**ng habit šŸ«”

āœ… Tracking calorie intake in a deficit (diet breaks incorporated)
āœ… Lifting weights 3x a week
āœ… Hitting steps every single day

We make the plan fit your life but that doesnā€™t mean you can go on living your current lifestyle without making any changes

Absolute legend this one. Hardest worker in any room šŸ‘šŸ¼

The best day ā˜€ļø Cake for brunch šŸŽ‚ Corn fritters for lunch šŸ¤¤Celebrating my favourite little dude šŸ„³2 years of terrible sle...
13/06/2026

The best day ā˜€ļø

Cake for brunch šŸŽ‚

Corn fritters for lunch šŸ¤¤

Celebrating my favourite little dude šŸ„³

2 years of terrible sleep and tantrums but loads of laughs and so much love šŸ„°

11/06/2026

Donā€™t eat carbs. But fuel your workouts.

Donā€™t eat fat. But do keto.

100 rules. Zero results.

Hereā€™s what actually matters.

08/06/2026

I think I need a new camera man. Canā€™t work under these conditions šŸ˜‚

Things I wouldnā€™t be randomly snacking on when the goal is fat loss:ā€¢ Lolliesā€Øā€¢ Chocolateā€Øā€¢ Nutsā€Øā€¢ Barsā€Øā€¢ Biscuitsā€Øā€¢ Che...
07/06/2026

Things I wouldnā€™t be randomly snacking on when the goal is fat loss:

ā€¢ Lolliesā€Øā€¢ Chocolateā€Øā€¢ Nutsā€Øā€¢ Barsā€Øā€¢ Biscuitsā€Øā€¢ Cheese

Can you still eat these foods? Absolutely.

But they need to be intentional, not something youā€™re mindlessly grabbing throughout the day.

āœ”ļø Plan them into your dayā€Øāœ”ļø Weigh out an appropriate serving sizeā€Øāœ”ļø Make sure youā€™re ticking your nutrition
boxes firstā€Øāœ”ļø Donā€™t let these foods crowd out the foods that will keep you full and satisfied

Fat loss isnā€™t about eating as little as possible or never having the fun stuff.

Itā€™s about making choices that align with your goals more often than not!

If fat loss is a priority for you, you simply cannot eat whatever you want, whenever you want, in whatever quantity you ...
06/06/2026

If fat loss is a priority for you, you simply cannot eat whatever you want, whenever you want, in whatever quantity you want.

Thatā€™s not restriction.
Thatā€™s reality.

Being intentional with your food choices is not the same as being restricted.

You donā€™t need to avoid your favourite foods.

You do need to understand that every choice has a consequence, whether it moves you closer to your goal or further away from it.

The problem is that many people treat every meal, snack, social event, and craving as a special occasion.

But we live in a world of abundance.

The chocolate will still be there tomorrow.

The chips will still be there next weekend.

The bakery isnā€™t closing forever.

You donā€™t need to eat it all today.

Fat loss isnā€™t about deprivation.

Itā€™s about learning that you donā€™t have to say yes to every opportunity to eat.

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West Wallsend, NSW

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Tuesday 9am - 5pm
Thursday 9am - 5pm
Friday 9am - 5pm
Saturday 9am - 5pm

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