Sadie Active

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06/11/2026

I see so many women working out constantly under the misconception that more workouts = more fat loss/progress.

But this is based on a misunderstanding of how fat loss works and what your workouts are actually for.

Your workouts aren’t where fat loss happens. Their primary job is to build and maintain muscle. Fat loss comes from sustaining a calorie deficit over time.

When women start piling on extra workouts in an attempt to speed up fat loss, they often end up accumulating fatigue faster than they can recover from it. Performance drops, recovery suffers, consistency becomes harder, and progress can actually slow down.

The goal isn’t to do as much as possible.

The goal is to do enough to stimulate results, recover from it, and repeat that process consistently.

06/10/2026

I was so nervous for this hike that I slept about an hour the night before.

The day before, someone had lost their life in the canyon from heat exposure. While we were down there, another hiker had to be life-flighted out. There were only a few of us hikers that were attempting the particular route we were taking that day.

My biggest fear was the climb out.

It’s roughly equivalent to hiking the West Rim Trail in Zion… and then having to climbing Mount Timpanogos when you reach the bottom. And all in 100+ degree heat with no water sources on the way up.

As a busy mom, I hadn’t been able to hike/train for it at all. I was worried my legs simply wouldn’t be up to the challenge.

But I was shocked by how strong I actually felt!

The strength training carried me the entire way.

Was it hard? Absolutely.

But I never felt like I was struggling.

It was a powerful reminder that consistency pays off. Every workout, every ordinary day of showing up was preparing me for an unforgettable experience ❤️

And allowing me to actually enjoy it!

Strength training isn’t just about how you look.

It’s about reaching a moment that should break you, and realizing you’re stronger than you thought 💪🏻

The Grand Canyon was amazing! ❤️ Definitely going to return!

05/26/2026

If you’re completing all the reps for every set with the same weight, you’re not pushing hard enough!

Just completing the workout isn’t what develops strength. You need to feel your soul leaving your body on the last few reps of each set to get your body to respond.

If you just fought for your life to complete 10 reps of an exercise, you won’t hit 10 on the next set! 🙌🏻

05/22/2026

I’m going to hike Rim to Rim of the Grand Canyon in June. Got a little test run in! 🙌🏻

I’ve been worried about my nerve pain flaring up and not being able to do it, but I did a little 3 mile steep incline for date night and felt great! 💪🏻

So we’re gonna send it ❤️

It’s about 24 miles with ~5,500 ft decent into the canyon and another ~5,500 ft out the other side 😅

Anyone ever done it?

05/20/2026

Anyone else about that bulky life? 🤷‍♀️

I don’t want to look back someday and remember how light I was, I want to remember everything I was able to say yes to.

Is the fear of muscle keeping you from achieving your potential?

05/18/2026

100% of women want a strong b***y (me included) 😂

The reason I structure it with 2 glute-focused days instead of 3 is actually very intentional! And based on how hypertrophy works.

Muscle growth is driven by effective volume—hard sets taken close to failure that create sufficient mechanical tension (mechanical tension is what drives growth). For most women, the glutes grow best in the range of ~15–20 hard sets per week. In the app, we’re already hitting that range across the two lower days.

After that point, more volume doesn’t necessarily mean more growth. There’s something called maximum recoverable volume (MRV)—once you go past it, performance drops and your ability to achieve sufficient mechanical tension on your sets starts to diminish because accumulated fatigue inhibits your ability to maximize motor recruitment. So counterintuitively, more volume ends up inhibiting growth!

Another piece is stimulus-to-fatigue ratio. A third heavy glute day often adds a lot of fatigue (especially on movements like RDLs, hip thrusts, split squats), but not a ton of additional productive stimulus—so it ends up being less efficient for growth.

So the goal with the program is:

• Hit the optimal weekly volume
• Train close to failure for true stimulus
• Allow enough recovery between glute workouts (very important) so you can progressively overload week to week!

That’s where the real progress comes from! That means glute growth! 🙌🏻 It’s how I’m up to repping 350lbs!

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Saint George, UT
84770-84771, 84790-84791

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https://sadie.app.link/0zMBqTFtITb

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