Sarah Zander Fitness

08/07/2025

Build muscle. Lose fat. Transform your body.
6 months. No guesswork. All-in results.

Silverton, Oregon women — this is for you.

FULL SEND is a 6-month strength training, macro-based nutrition, and mindset transformation coaching package designed to change your body, your confidence, and your life.

📉 Lose fat
💪 Build muscle
🔥 Get strong
💥Walk away with proof —
🎯 DEXA scans
📸 Professional photo shoot

Whether you’re just starting out or you’ve been training for years, I’ll meet you where you’re at and help you get the results you’re after.

✅ Private + group training
✅ Weekly check-ins
✅ Custom macros
✅ DEXA scans
✅ Professional photo shoot
✅ Mindset work that sticks

You will change your body. You’ll feel strong, unstoppable, and confident as hell.

I’d love to work with you! 💗

Interested and want to learn more?

Comment INFO to receive a short overview PDF with pricing and what is included.

Click here for FULL details:
https://form.jotform.com/250856483599071

Message me to set up a 15 minute video chat to answer any questions.

08/02/2025

This didn’t happen by accident at age 55.

Lifting gave me strength.
Tracking macros gave me results.
Mindset changed everything

If you’re local to Silverton and serious about changing your body composition and you've wondered:

What should I actually eat for my goals?
How do I train for strength and visible muscle?
How do I sustain results long term?
How long does it take and where do I start?

This is for you.

👇

Picture yourself in 6 months. You're looking in the mirror and see yourself staring back with a smile. You look strong and confident AF—ready to chase adventures and goals. In one hand, you hold the results of your before and after body composition analysis DEXA scans. This shows how much lean muscle mass you've built, how much fat you've lost and what your bone density is. In the other hand, you hold 4-5 professionally shot photos. You were nervous about how they would turn out, but your eyes lit up when you saw that the photos captured your personality, grace, power, beauty, strength, and devotion to the process of learning how to lift and fuel your body. Skills you own for life.

How did you get here? You decided to start before you felt ready. You decided to go all in—Full Send.

What is Full Send?

It's a 6-month coaching experience built for women who are ready to invest in their health, fitness, and mindset and who are ready for visible and measurable results. You can expect to see visible body composition changes, learn how to fuel your body for fat loss and muscle gain- no cutting out food groups or extremes, and see and feel results.

Look in the mirror. Decide if you want to feel stronger, more confident, and more energetic. Decide if you want to feel the discomfort of growth, learning new skills, and pushing your true potential. Decide if you want to see and feel visible results, with proof.

This is for you if you're all in with your full chest.

Live until you die. Let's fu***ng go!

Learn more by applying here: https://form.jotform.com/250856483599071

The receipts:
NASM Certified Personal Trainer
NASM Nutrition Coach
Mark Carroll Performance- Program Design Level 1

NASM approved continuing education certifications:
Clean Health:
Training the Female Athlete Certification
Nutrition Level 1 Certification
Currently Enrolled in Nutrition Level 2 -Physique Athletes

HMCC:
Health Mindset Coach Certification Level 1 - Theory and Practical Applications
Currently Enrolled in Health Mindset Coach Certification Level 2 - Advanced Practical Applications

06/22/2025

The 5 hikes I did last year to prep for Mt Hood Summit.

Sat down to plan my summer and looked back on what I hiked last year. I dusted off my hiking shoes for the first time in 2024 on April 14th.

1. 4/14/24 Lyle Cherry Orchard
5.3 miles 1227 ft elevation gain

2. 5/11/24 Mt Defiance
11.83 miles 4869 ft elevation gain

3. 5/20/24 Timberline Lodge to top of Palmer chairlift
3.50 miles 2188 ft elevation gain

4. 6/8/24 Angels Rest
4.55 miles 1450 ft elevation gain

5. 6/15/24 Trail of Ten Falls
6.95 miles 1066 ft elevation gain

Summit: 6/19/24 Mt Hood Summit from Timberline Lodge South climb route
7.55 miles 5299 ft elevation gain

For the record, I struggle going uphill. It’s uncomfortable. If I trained more it would be easier. Looking back, I should have been more consistent and done much more leading up to this. It would have made that day easier. For sure I had been up high on Hood before, so it wasn’t my first time. But you guys, sometimes you have to go for things. Even if you don’t feel 💯 ready. I’m not saying go try technical things you don’t have any experience with, but I am saying you absolutely can do so much more than you think you can. You just have to try. And when you fail, you learn. And then you dust yourself off and strategize some more, and try again.

I’m trying again right now. To be consistent and actually follow through with uphill conditioning and learning new skills needed for the adventures I want to have, to create the life I want to experience. No one is going to hand us what we want in life. We have to make it happen. We’ve got this.

Also, this is a testament to what strength training can help people accomplish because that is basically what propelled me up the mountain. It helps not only improve the quality of your every day life, it also 💯 helps prepare you for physical adventures.

Tick tock motherf**kers

Live until you die 🔥

04/19/2025

Could’ve collapsed. Chose to rise.

Mindset isn’t loud. It’s that split-second war in your head—when quitting whispers, and you scream no!

That rep? It wasn’t just strength. It was also a decision.

I never knew how much I needed the gym until it showed me who I was. Lifting doesn’t just make me stronger—it gives me confidence. It teaches me to try when I’m scared, to keep going when it feels impossible, and to continue to believe I can do hard things.

That belief carries me to solo overnight backpacking trips, skiing lines I didn’t think I had the skills for, onto mountain summits, and into high mileage trails to alpine lakes that are so beautiful I can’t help but cry.

All because I stay with it, in the discomfort, where the growth is, when everything in me wants to quit.

04/12/2025

Tested my one rep max in the squat, bench, and deadlift today.

Six weeks ago I shifted from a bodybuilding focus to strength—and if I had to sum it up in one word? Humbling.

I haven’t spent much time building weight on squats. I rarely conventional deadlift and almost never bench press. Now, these are on repeat each week in a structured program. I’m no where near where I want to be on these lifts strength wise. Not yet.

But today was a good day.

I tested my limits. I failed. I kept going.
And I walked out of the gym with PRs on all three lifts.

It feels good to remind myself I can do hard things.
It feels good to know I can learn new things.
That I can test myself, push my limits, and see what I’m made of.
That I’m not afraid to fail—because without failing, you never find out what you’re truly capable of.

It feels good, at 55, to know I just reached the peak of my strength in this life I’ve lived so far, and that I have so much more potential.

Never too old.
Never too late.
Show up.
Try.
Fail.
Learn.
Try again.
Believe in yourself.
Celebrate your wins.
Live until you die.

(No, I don’t recommend testing 1 rep max on all 3 lifts in one day for several reasons 🫠. For the insatiably curious, I managed to get the PR by shifting from high bar position to low bar- sitting lower on rear delts (shoulders). I almost didn’t re-rack after the two fails but re-watched all the videos and got the light bulb moment. You can see that it changes the center of balance on those last two lifts which is a stronger position for me. I also sped up the descent while still trying to control it, so that I could use the momentum from the downward movement to capture and use any bounce created in the bottom position transition. I was too hesitant before.)

04/10/2025

Never too late, never too old

An unusual power lifter trains for competition in Cecilia Brown and Winslow Crane-Murdoch’s short documentary.Still haven’t subscribed to The New Yorker on Y...

01/31/2025

Going away for a weekend? Unpacking, transitioning back into daily life and responsibilities makes it easy to put off getting back into the gym. Before you know it a week goes by and you think I’ll start fresh next week. Keep the momentum going by setting up a system for go time when you get back. That visual cue of all your needed items all laid out ready to go sets you up for success. Build that trust with yourself that you have your back when it comes to your priorities. 💪🏻

01/27/2025

If this message hits with you, I’d love you to join me on my Substack- Raw, Real, Relentless. Cut through the noise to focus on what matters —finding clarity, building resilience, and living by what you stand for. I write for women who want to get stronger, have unshakable confidence, and the power to stay grounded in their values. It’s not about searching for something outside yourself—it’s about uncovering what’s already there. Subscribe to join with link in bio. I’d love to connect.

Check out sarah.zander’s video.

01/01/2025

Happy New Year! If you want to reclaim your energy, feel better, and build some strength, I've got you.

Ease into consistent movement and build a foundation.

Move- Beginner Fitness 12 Week Program

Weeks 1 - 4: walk 3 times a week 10 - 15 min.
Weeks 5 - 8: walk 2 times a week 15 - 20 min & one 10 min body weight strength training workout.
Weeks 9 - 12: walk once a week for 30 minutes & two 20 minute body weight strength training workouts.

App based iOS and Android program for convenience in the palm of your hand. Build the habit of showing up for yourself and moving your body. No equipment needed. Check off the workouts on your calendar and watch them add up consistently over time.

If you feel tired, it's often counterintuitive to move your body. You will produce energy. You will get stronger. You will feel better.

Just click the link below. Program starts the Monday following purchase.

*this is a program geared to beginners or those who have taken a break from fitness and want to slowly ease back into moving. This program is not for you if you have are experienced and have an on/off switch that you want to flip on and jump into high gear with higher volume and intensity. We are easing here.

12 week beginner's program to get moving. Ease into consistent movement and build a foundation. Weeks 1 - 4: walk 3 times a week for 10 - 15 min. Weeks 5 - 8: walk 2 times a week for 15 - 20 min & one 10 min body weight strength training workout. Weeks 9 - 12: walk once a week for 30 minutes & two 2...

12/21/2024

In 2009 I was diagnosed with breast cancer and did chemo, surgery, and radiation. I remember when I finished treatment I had what looked like a 1/2 inch buzz cut on my head, one sagging breast, one burnt skin indent on the other side where my other breast used to be, a heart full of resentment, and massive fatigue. A few months later I complained to my oncologist about how tired I was and he had the balls to look me in the eye and say, you need to exercise. It felt like a disrespectful slap in the face after all I’d just been through. I was thinking how the actual hell can this man think I have the energy to exercise, even if it’s just a walk, when I am too tired to live?

I begrudgingly got on my treadmill simply to prove him wrong. To prove that there was no way I could have the energy to walk and also get through the day. That way I could report back at my next visit that I needed some magic solution that didn’t involve me moving my body. If that magic solution didn’t exist I would have that permission slip in hand to complain about my current fatigued state. I could just wave that little slip any time I wanted. And I could remain the same. Which meant I would be tired and feeling weak.

To my surprise, I realized that a short little walk actually somehow, someway, gave me a little boost of energy. I realized I could start with just 5 minutes and work my way up from there as I got stronger. And so I ate my humble pie and I walked. When I felt impossible fatigue again I would remember that I had stopped moving my body. And I could choose to start moving it again. Or I could complain of fatigue. It was my choice.

Don’t get me wrong, I ate a lot of pie between 2009 and 2020 before it really clicked.

Awareness. Of the benefits to my life when I moved my body.

Repetition. Repeating the act of walking on the treadmill or outside.

Consistency over time. Walking each week, each step adds up over time.

Sometimes we need someone to look us in the eye and say it, the thing we know yet don’t want to believe or hear.

Do you spend time wishing you felt good in your body? Do you want more energy, strength, stamina, endurance, and vitality? If that’s a yes, you can and need to exercise. If you’re fatigued you can simply start with walks.

Humble pie. It was hard to choke down, but it was one of the best pies I’ve ever had in my life.

Pics: 2009 nearing end of treatments.
2012 in the middle of the long cycle of remembering to eat the pie.

Coming in 2025 for beginners, a 3 month app based plan to get you moving. We all start somewhere. This is taking it back to the beginning. It’s simple and it’s basic. You can create some energy for yourself and start to feel better without anyone looking over your shoulder while you’re figuring this out. You can gain awareness, build repetition, and consistency over time. And that experience will remain with you. And you will remember.

Check back in 2025. I’ll post here when it’s ready.