Strong with Sadie

10/10/2025

🌿 World Mental Health Day 🌿

I post every year on this day — at one point, it was the only time I could muster the courage to share something on my grid.
But slowly, I’ve been overcoming that fear of being seen.

For most of my life, I suffered with debilitating depression and anxiety. It’s something that’s shaped me deeply — but with every passing year, I’ve felt myself crawling further and further out of it.
This year especially, everything shifted.

At the start of the year, I was on a date and he asked me:

“When was a time you were happiest in your life?”

Without much hesitation (but with a lot of self-realisation), I said:

“Right now, to be honest. I’ve been depressed most of my life and I still am sometimes, but I find joy in so many more things. I have hope for the future. I show up more than I ever have before. And the heaviness isn’t paralysing anymore.”

He then asked what made me still identify as being depressed — and I didn’t have an answer.
That moment — back in February — was when I had the realisation:
💭 depression wasn’t my identity anymore. I wasn’t actually depressed.
I was more than that now.
More capable than I’d ever believed.

That doesn’t mean I don’t still have low days or moments of grief (because grief is a bitch), but I’ve learned to befriend those feelings instead of running from them.
To sit with them, to ask what they’re trying to show me.
To remember that no single emotion defines who I am or should give me a label.

The truth is, this journey never really ends — but it does get lighter when you keep showing up. Showing up from a place of presence not avoidance.
Even when it’s hard.
Even when the world tries to harden you — stay soft.

Because nothing worth having comes easy.
Your goals, your relationships, your career — they all require doing the hard stuff to get to the good stuff.
Most people stop at the first hurdle — scared to fail, to be abandoned, to be rejected.
But what if staying open, even through fear, is the thing that transforms everything?

So keep showing up.
Keep trying.

Fall in love.
Again.
And again.

16/01/2025

Change can be overwhelming, but we are ever evolving creatures so it’s necessary we adapt. What we want from one day, can be totally different to the next. So how do we tackle this overwhelm whilst still achieving things?

It sounds like common sense but it’s surprising how many people overlook it, dive into the big stuff, can’t maintain it and give up.

💫 So.. Start. Out. Small 💫

☁️ Break it down and choose a tiny goal that you know you can achieve.
☁️Done? Easy. Ok let’s progress on this, let’s make it a little more challenging.
☁️Boom, it’s done again, rinse repeat; all the while building momentum and weaving this into a routine ✨
☁️Before you know it the bench mark has totally changed, and you’ve achieved the huge things that felt out of reach before 🫶🏼

15/01/2025

✨This post is for you if you’re struggling to stick to your new intentions✨

The quote “you can have it all, but not all at once” resonated deeply within me last year; it helped me navigate my coping mechanisms of staying busy in order not to fully face what I was feeling. Now as I climb out of the other side it feels like a nice full circle moment to share with you, with some ideas behind it.

Quite often our worth is tied to the amount we do, and when we don’t achieve these things we believe it’s due to our failures, and not down to the unrealistic expectations cast upon us by society and social media.

So here’s a little reminder that you’re not alone in this feeling. It’s something I talk through with clients on a regular basis.
The problem isn’t you, and you can do everything you set out to do - but you need to break it down first 💫

Have you also fallen victim to this mentality?

10/10/2024

World mental health day 🫶🏼
I’ve been trying to post this all day but life has absolutely gotten in the way, and almost chickened out a billion times😅

Literally a year to the day since I last posted on my feed. Over the past few years, I’ve spent a lot of my energy inward which led to developing a fear to projecting myself outward, be as active on social media, be as open as I used to be and ‘take up space’ in general. Being afraid of what people would think of me.

I’ve had a reduced mental capacity due to a series of traumas, mounting up to an uncomprehensible heaviness; which meant even putting myself out there for me, let alone my business seemed beyond reach.

I think after a few years of spending more time in solitude, more time being surrounded by the best kinds of people, helping clients, bouts of therapy, more movement, adventures, podcasts, books, courses (level 2 counselling and trauma informed yoga baaaaby🥹) my own research, time and experiences - I’m coming out of the other side even more than ever. Which is then creating more capacity to move forward with my goals, and ultimately reach even more people.

I’ve suffered with mental health issues for the majority of my life, so hope often felt futile. It felt like I was bound to be imprisoned in sadness and my brain felt wired in such a way that I couldn’t do what others could; unable to think past this heaviness, with understanding of it just being “who I was”. Although it no longer happens to this extent, every now and then it’s hard to overwrite a solid ‘belief’ that’s been engrained through neural pathways for the longest time.

It’s true what they say though. It does get better. Unfortunately it doesn’t miraculously fix itself, and it’s not easy but over time through altering your reality, through YOUR choices, things start to shift. Your perception changes, things feel lighter as you handle things better, you learn more, you develop more energy, more love, more understanding and ultimately become more YOU.

Picture from the Bali archives from earlier this year, because this solo expedition was healing to say the least 🫶🏼✨

26/09/2023

Follow for Training, healing, rainbows and s**t.

02/04/2023

One whole year of being fully self-employed!

(Scroll for give away if you don’t want to read the story)

Being self employed is hard, having to generate more interest through social media and word of mouth is hard, having to manage so many people and their individual needs is hard, this entire thing is one of the hardest things I’ve ever had to do but damn has it is also been the most rewarding.

As we draw towards the end of the tax year, I can now officially say that I am more successful working for myself in an independent gym than I ever was working in commercial gyms (although I am SO grateful for the experience and incredible people that I met along the way through these).

The majority of clients I’ve worked with over the last year, I’ve been nothing short of phenomenal.
Their continued faith and support mean the absolute world to me, without them I wouldn’t be able to do what I do best - helping others. So if you are one of those. Thank you for putting your time, energy and money into my little business. I wouldn’t be here without YOU 🤍

THE GIVEAWAY

To give back I’ve decided to do my biggest giveaway to date with the amazing gym that enabled me to live my dream in the first place, the space that’s ever welcoming and I will forever be grateful for

To win a MONTH of free PT with me and a MONTH membership with Jcsa all you have to do is ALL of the following:

- Follow and
- Tag a friend in the comments (each comment is a new entry
- Share on your story (make sure you tag us or we can’t see your entry!)

Winner is announced in two weeks.
Good luck!

07/09/2022

The reality of gaining:

Little rolls of fat hanging over clothes, a little bit more cellulite in the legs, softer looking muscles and more chin 😂

Why we do it?

- Cos it’s necessary to GROW
- Aesthetic gains
- Strength gains
- Mental gains (ever tried training on low calories.. brain and body feel 🤢)
- ALL OF THE GAINZ (especially a fatter arse)

Our body absolutely needs more calories due to the higher demand we’re now putting on it, so it’s a necessity that we give it that. Now it can be scary being in a bigger body but one of the beautiful things about growing phases is that it’s just that; a phase. It’s not a permanent fixture and although I’m not that confident in my body right now (as it’s larger than what I’m used to) I know this is a necessary part of the process to progress ✨

If you’re not progressing how you want and you struggle with gaining muscle, maybe a little increase in fuel will help?

All aboard the gains train choo choo 🚂💨💨💨

02/09/2022

Strong with Sadie | Coach shared a post on Instagram: "Super excited to announce this 🫶🏼.. Due to overwhelming positive feedback of people who came to my Tropicana yoga events and requested I do more yoga classes that you can join without needing a gym membership; I have decided to start runni...

02/09/2022

Our ability to progress isn’t completely determined by how much work we put in, but more importantly the consistency in which we work.

It’s showing up on the days we don’t want to, it’s sacrificing things in order to prioritise others.

It’s easy to fall into ruts starting with one day being crap, so you write off the week; then before you know it it’s been a month and nothing has changed, and maybe things have even regressed. From this point things get more difficult and it becomes impossible to get back to that point because you’ve fallen so far behind you end up thinking “what’s the point”.

The point is you are the only one standing in your way. If you can pick yourself up & stand up that one extra time, then you can go back to doing what you know your mind and body needs. It’s time to do this for yourself.

It’s not easy by any stretch of the imagination, but know you can do this with baby steps.
Keep standing up, keep showing up.
Fall down seven, stand up eight.

Photography by the ever talented and general incredible

31/08/2022

Progress 👏🏼 takes 👏🏼 time.

2016
2018
2022

A lot of people come to PT or coaches because they want a “quick fix” but this isn’t always achievable, and if it is it sure as hell isn’t sustainable.

If you want to make the changes in your life then you have to put in the long term work. You have to take responsibility for moving more in the day, sleeping more at night, you need to gain control over your eating whether it is more, less or just prioritising nutrition.

Taking responsibility for your own health is a big thing and unfortunately A PT or coach can’t magically do that for you. They can guide you, support you, give you tips and tricks and help you along the way - but at the end of the day. This is all down to you. It’s not going to happen over night, progress takes time but if you make small sustainable changes every day it becomes so much more achievable.

15/08/2022

Very excited for this tomorrow! 😍

There’s still time to book!

Here it is 😍 tickets are now live!

https://www.ticketsource.co.uk/strongwithsadie

Something very special that I’m very proud of & I’m incredibly excited about 🙈 This has the potential to be the biggest class I’ve ever hosted in an amazing venue as part of a lush festival.. so I can only imagine how ✨magical✨ the energy is going to be 😍

I have been asked to be a part of , a curated programme of events, showcased within the TROPICANA’s indoor spaces; with a focus on education, well-being, and the creative arts, the programme showcasing a full cultural offer in summer 2022🥰

What will I be doing?

I will be hosting a grounding & nurturing flow based yoga, it’s time to Surrender with Sadie 🪷
In this hour long event we will look at the mind and body as an interconnected whole, allowing energy to flow through your body in the purest expression through movement. Enabling your mind to calm and free, and encourage better coping mechanisms for stress and anxiety in every day life. Expect to begin and end in a restful and restorative practice with some heat invoking vinyasa flow in the middle.

When?

August 16th & 18th at 6PM

Where?

The Tropicana W-S-M

What to bring?

A water bottle, a mat and your lovely selves 😘

How much is it?

£5

How to book?!

The link in my Instagram bio (also on the poster)

Any more questions?

Please don’t hesitate to contact me 🥰

I can’t wait to see you guys there! This is the most exciting thing ever so if you can’t come sharing on socials or with family and friends would mean the world. Thank you!

Much love,
Spiritual Sadie 🧘🏼‍♀️ x