Helping you repair your relationship with food, exercise, and your body.
Providing In-Person and Virtual Coaching
Hey there! I’m Sarah…
I have over 10 years of coaching experience and my passion is helping individuals repair their relationship with food, exercise, and movement. I help you ditch diet culture and unrealistic societal standards and finally find peace within your body.
Together, we say good-bye to restriction, rigid food rules, and binge-eat-repeat patterns of behavior and hello to trusting and respecting your body again!
At Small Changes Coaching Health and Wellness Coaching, I provide 1-1 and small group coaching to help you improve all aspects of your health and wellness without hyper focusing on your weight.
I coach from an Intuitive Eating, framework and act as your “guide on the side” to help you set and achieve meaningful health and wellness goals.
Together, we talk about your long-term health and wellness vision and how we can work together so you can live the life you have always envisioned.
Health and Wellness Coaching. Redefined.
WORK WITH ME
Individual Health Coaching
My practice is based on the framework of both Intuitive Eating and Applied Behavior Analysis and takes into account your mental, physical, emotional, social, and environmental health. All coaching programs are designed to help you clarify your values, or what matters most to you.
Throughout the course of 1-1 coaching you will:
- Explore how diet culture impacts your body image
- Challenge negative thoughts you have about your body
- Start building a peaceful relationship with both food and physical activity
- Recognize your hunger and fullness cues
- Discover the satisfaction of eating
- Cope with your emotions with patience and kindness
- Learn to respect and honor your body
- Build confidence
- Measure improvements in health without ever stepping on the scale
- Eat without weighing, measuring, and tracking
- Stop assigning moral value to food
- Stop comparing yourself to the ever changing societal standards of beauty
- Stop putting your life on hold and finally start truly living
ACT – Single Session
Acceptance and Commitment Therapy (ACT) is a unique empirically based psychological intervention that uses acceptance and mindfulness strategies, in combination with commitment and behavior change strategies, to increase psychological flexibility.
Psychological flexibility your ability to contact the present moment, fully aware of emotions, sensations, and thoughts. It’s your ability to welcome all thoughts, including the undesired ones, and move in the direction of what is most important to you.
Sessions are 45-60 minute session and include:
- A focused interview
- An introduction to the health related ACT matrix
- A review of current barriers/obstacles
- An introduction to the concept of defusion and technique you can use to separate yourself from unhelpful thoughts
- An introduction to the concept of acceptance
- A mindfulness exercise
- A review of personal values
WHAT MY CLIENTS ARE SAYING
Working with Sarah has been truly life-changing. Prior to coaching, I felt trapped in my own skin but I didn’t know how to get out.
I had tried other coaches, apps, and trendy diets but every time I felt more and more defeated. Sarah was my last hope and she did not disappoint. She was kind, compassionate, and a positive presence from the moment we had our initial phone call.
Over the course of 12 weeks Sarah helped me completely transform the way I look at food, exercise, and myself.
I no longer fear food, I enjoy the experience of eating again, and I have learned the importance of giving myself grace. Investing in Sarah was the best thing I have ever done for myself and I can not recommend her coaching enough.*
When I started my coaching relationship with Sarah 3 months ago, I was a different person. I hated food, I hated eating, I hated my body and I lived in obsessive misery thinking I could never change. I was tired of all the hating. I found Sarah serendipitously via Facebook, having just started reading Intuitive Eating, and knew her behavior-analytic approach would be the way to start what I hoped would be a journey to happiness.
Throughout the coaching process, Sarah inspired me to open my thinking about myself, shifting thoughts of “identity” to thoughts of “values” and really spending time understanding what is truly important to me. We moved through many exercises that enabled me to reflect in ways I never had, sometimes inspiring tears and anxiety, but always leading a more enlightened outlook.
By the last half of our sessions, we were deep into strategies and working through specific situations and challenges around food and exercise, all while confronting my Type A tendencies and the inherent conflict between a schedule and intuition. In today’s final session, I felt like all the angsty baggage I once schlepped around with me has floated down the stream and I am waving goodbye with a smug smile of satisfaction.
This has been the best thing I have ever done for myself. Sarah is the most amazing, insightful, patient and kind human and I treasure this experience with all my heart!*
*This client feedback was unsolicited and informed consent was obtained prior to sharing. This information should not be captured or reused without permission.
AS FEATURED ON
FROM THE BLOG
5 Ways to Improve Your Sleep
A good night’s sleep is important for a multitude of reasons; disruptions in sleep have both short- and long-term consequences that negatively impact our overall health. Examples of short-term consequences of sleep disruption include “increased stress levels, somatic pain, reduced quality of life, emotional distress, mood disorders, and cognitive, memory, and performance deficits.
