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Sara Silva Coach

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Sara Silva Coach

I'm not active on Facebook.

Follow my work on Instagram:
https://www.instagram.com/sarasilvacoach?igsh=NGEycW82Z2E3Z2Ji

Strength training for women beginners.♡
https://sarasilvacoach.systeme.io/

27/06/2026

Yesterday, at the end of a session with one of my clients (who also happens to be a close friend and someone I appreciate immensely), we had a conversation that stayed with me.

I opened up to her about something I've been feeling for a while.

Sometimes I feel like a hypocrite.

I spend my days encouraging women to be kinder to their bodies. I talk about self-love, body acceptance and treating ourselves with compassion.

And yet... there are still days when I struggle with body dysmorphia.

Since my lipedema surgery, that feeling has actually become even stronger at times. My body has changed so quickly that my brain hasn't always caught up with what I see in the mirror. It's a difficult feeling to explain, but if you've ever experienced body dysmorphia, you might know exactly what I mean.

Healing isn't linear. And teaching self-compassion doesn't mean you've mastered it yourself. Sometimes it simply means you've learned how important it is because you've needed it too.

So I decided to share this part of my story with you.

I'd love to know... have you ever looked in the mirror and struggled to see yourself the way others see you? ♡

25/06/2026

I know I talk a lot about my health issues on here, and sometimes Instagram can feel like a really heavy place.

But I also want to remind you that our bodies are incredible.

They adapt. They heal. They learn. They keep going even when we don't always appreciate them.

Whenever I need that reminder, I go outside.
I move my body, I breathe fresh air, I listen to music, and for a little while everything feels a bit simpler.

That's actually one of the reasons I decided to offer outdoor classes.

I wanted to combine some of my favorite things: movement, music, nature, and the knowledge I've spent years collecting about how our bodies work, especially breathing mechanics and how much they can impact the way we feel.

No deep meaning, no grand lesson.

Just a reminder that our bodies do so much for us every single day, and sometimes the best thing we can do is go outside and enjoy being in them ♡

And if this sounds like your kind of thing, I'd love to have you join me by the lake ♡

Just don't wait too long to sign up...spots are limited because I only have a certain number of headsets available ♡

21/06/2026

Am I inhaling or exhaling in this video? 👀

One of the most life-changing things I've learned and thaught, in over a decade of coaching women has nothing to do with the perfect workout, the best exercise, or doing endless crunches.

It's understanding intra-abdominal pressure.

The message in this video is from a client of mine who was very self-conscious about her belly.
And no, the goal isn't to make every woman chase a flat stomach. 🙄

But I do listen to my clients' goals and concerns, and in her case I could immediately tell that a big part of the issue was how she was managing intra-abdominal pressure.

Once she learned how to coordinate her breathing, core, diaphragm, and pelvic floor more effectively, the difference was remarkable.

This video is actually me right now. I haven't properly trained in almost three months due to surgery and recovery.

Of course genetics play a role.

Of course nutrition plays a HUGE role.

But despite not training, you can still see the shape and function of my core. That isn't because I've spent years doing crunches.

It's because I've spent years learning how to breathe and how to manage pressure.

The good news?

This doesn't mean you need to spend hours lying on the floor doing breathing drills.

Most of my clients learn proper breathing mechanics while strength training.

Sometimes it's simply learning how to squat, lift, push, pull, or carry while managing pressure more effectively.

Occasionally I'll give specific exercises as homework, especially if someone is dealing with pelvic floor symptoms or struggles to connect with their core. But often, the magic happens during the workout itself.

Ironically, I used to be obsessed with core work.

Hundreds in Pilates. More crunches. More effort. More "engage your core."

And all it got me was a hypertonic pelvic floor that I'm now actively working to relax.

The goal isn't to squeeze harder.

The goal is to create pressure when you need it and release it when you don't.

Strength isn't constant tension.

Strength is having options. ♡

20/06/2026

One of the biggest myths I hear is that strength training has an expiration date.

It doesn't.

I work with women in their 30s, 40s, 60s, 70s and beyond, and the truth is that your body never stops responding to movement. It never stops adapting.

No, you don't need to start where you were 20 years ago.
You start where you are today.

Maybe that means bodyweight exercises.
Maybe that means lifting 2kg dumbbells.
Maybe that means simply walking into a gym for the first time.

Every strong woman you admire started somewhere.

They weren't fearless.
But they started before they felt ready.

And if you're scared to start, that's okay too.

You don't need confidence before you begin.That's what I'm here for.

If you've been telling yourself you're too old, too weak, too out of shape, or that you should have started years ago...

This is your reminder:

The best time to start was years ago.
The second best time is today. ♡

18/06/2026

I truly needed to share this with my Lipedema girlies ♡

Nothing replaces MLD with Roxana at ♡

But this little hack is INCREDIBLE for those days when you can't dry brush or simply don't have the time.

I dry brush every morning, but as the day goes on the swelling can get pretty bad, especially because I spend most of my day standing and, with this heat... ai ai ai 😅

When dry brushing isn't an option, this helps A LOT and gives me some much-needed relief throughout the day. ♡

14/06/2026

A reminder I sometimes need myself:

Self-love isn't looking in the mirror and loving everything you see every single day.

Sometimes it's looking in the mirror, noticing the insecurity, and refusing to let it ruin your day.

I have lipedema. Some days it's easier to ignore than others. Some days I wish the work I put into training was more visible.

And then I put on the dress anyway. ♡

Because life is too short to keep saving outfits, experiences, photos, holidays, and happiness for a version of ourselves that doesn't exist.

12/06/2026

"I don't want to lift weights because I might get bulky."

I hear this all the time.

First of all, there is nothing wrong with looking muscular.

Second, this is what years of consistent strength training usually looks like for women: a stronger body, better posture, more confidence, and muscles that were earned through a lot of hard work.

I think many women have spent so much of their lives trying to become smaller that the idea of taking up space feels uncomfortable.

My job isn't to convince anyone to look a certain way.

My job is to help women discover what their bodies are capable of.

And that is something I will never stop believing in. ♡

08/06/2026

I know this reel is a little longer than what social media likes these days and probably won't get as many views as a shorter video with a stronger hook.

But lately, I've made a decision.

If I'm going to keep showing up on social media because of my business, I want to do it as MYSELF.

Not as a version of myself designed to please an algorithm.

Just me. The same person my clients, friends and family know.

And in many ways, that's exactly what this reel is about.

Because whether it's social media, your body, your fitness journey, or your health, it's so easy to get caught up in external validation.

To keep asking:
"Do I look different enough?"
"Am I lean enough?"
"Am I successful enough?"
"Am I enough?"

One of the biggest lessons I'm learning and one that I try to teach my clients every day is that your worth cannot depend on what changes from one day to the next.

Bodies change.
Health changes.
Weight changes.
Swelling changes.
Circumstances change.

But you still deserve your own kindness through all of it.

Maybe that's the real challenge:
Learning to stay on your own side, even on the days when things don't look, feel, or perform the way you hoped they would. ♡

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