The Mental Shift You Need to Achieve Your Goal Body

Sarah Cann Training

Tell me if this is you:  You want strong but lean legs, a gravity defying booty, and sculpted arms & shoulders.  Let me know in the comments if you’d consider these a few of your body goals. If so, you’re not alone!  Many of us are chasing these results but are often falling short in making them happen.


Why are we failing to meet these goals month after month, year after year?  The answer is pretty simple... We’re afraid to eat.


Today I’m sharing with you the BIG Mental Shift regarding your nutrition strategy that I STRONGLY encourage you to adopt as your own. This mental shift is exactly what you need to make that dream body a reality!


Here’s the thing, when I say we’re afraid to eat, I mean we do not apply the right nutrition strategy to achieve our desired body goals, which is adding muscle.  Lean Muscle is what we need/want to achieve those lean legs, perky booty, and strong arms.


This is the MENTAL SHIFT you need to focus on to see big changes:  Aim for MUSCLE GROWTH instead of fat loss.


Often we become so obsessed with fat loss and lose sight of our goal to build muscle (which leads to the results we really want).  Consider how differently women and men think about eating for body goals. Guys typically eat for muscle hypertrophy (growth) and women typically eat to decrease body fat. For many of us, this means going on some sort of restrictive diet and not eating enough calories or nutrients to support muscle growth. Instead of doing what it takes to build muscle and eating enough to make it happen, we continue to jump from diet to diet and get nowhere. Fat loss obsession has become the driving force for many of us and it’s causing negative side effects mentally & physically.  


Let’s change this.  When you shift your focus to gaining muscle as opposed to fat loss exclusively, incredible things start to happen!  Achieving your body goals means eating for the muscle you want and the fat you want to lose. Lean and muscular bodies require consuming enough calories to function at optimum levels in and out of the gym.


So, HOW do you implement this Mental Shift?


Shift 1.  ACCEPT. You need to accept that Eating for muscle growth is completely different than trying to lose a few pounds of fat.  Muscle is highly active metabolic tissue and requires substantial amounts of essential nutrients for repair and growth.


Shift 2.  TOSS. I want you Toss the restrictive diet and eat for muscle growth. Starving yourself and following fad diets are not going to develop the muscle definition you desire.  The muscle you need for the body goals you’re after. When you don't eat enough to sustain your muscle, you are unable to grow lean mass. In addition, starvation mode can increase fat stores and leave you wondering what the heck happened.


Shift 3.  EAT. Eat the right macros, in the right amounts, at the right time in order to shift your focus to muscle gain.  

In order to achieve a lean sexy body, it will be essential to eat lean proteins, healthy carbs, and good fats.  

  • The right macros:  Eat protein to support your muscle mass. Protein is made up of amino acids that help with cellular function and muscle repair. Amino acids need to be available for muscle metabolism (energy) and for ongoing anabolism (muscle growth).  Eat carbs to fuel muscle building workouts and keep blood sugar levels even all day. Consuming quality carbohydrates like veggies, fruits, and grains in proper portions is essential for muscle growth and reducing fat. Healthy carbs provide superior fuel for hard workouts and well-defined muscle.  Eat healthy fats to help hormonal function, especially testosterone for growing muscle.

  • The Right Amounts:  In order to add lean muscle, 25-35% of your daily calories should come from protein.  Keep in mind these % will vary for each person!! Set your carbs around 30-40% of your daily calories in order to fuel those tough workouts.  Then aim for 25-30% of your calories to come from healthy fats.

  • The Right Time:  Every meal should contain a lean protein source throughout your day.  Try to time your carb intake closer to your workout times (1-2hrs before, 2-3hrs after).  Keep fats low during pre & post workout meals. Then on meals that are lower in carbs, you’ll increase your healthy fats to help aid in digestion and protein absorption.

Eating right for muscle growth is essential to hitting your long-term body goals.  Creating muscle definition is hard work and requires specific nutrition to make it happen.  Get started by making this Mental Shift and achieve your goals faster.



P.S. Don’t forget, TODAY is the last day to purchase a custom nutrition plan tailored to your goals for just $97!!  Check the link here for details!

Are you set up for failure?

Sarah Cann Training

Diet traps claim victims weekly, sometimes daily!  Falling for these myths only set us up for failure and frustration.

Today I'm sharing the most common diet pitfalls and my BEST TIP for how to cruise past them!  

Here are the most common diet traps I see women making over and over again...

Do you fall for any of these?

TRAP #1:  You compare your body to someone else’s.  Don’t compare macros, diet, eating plan, scale, workouts, or anything of the sort with anyone but yourself.  Every person is affected differently by the same workouts or nutrition.

Water your own grass and you’ll reap the rewards!

TRAP #2:  You have unrealistic body expectations or timelines attached to your transformation.  I am not saying that someone who has a significant amount of weight to lose cannot achieve their goal.  I AM saying that by breaking that goal down into smaller more realistic chunks, you have a much better chance at success.

TRAP #3:  You change plans with the wind.  Decide your plan whether it’s Paleo, Keto, Low carb, Macros, whatever but STICK WITH IT FOR AT LEAST 14-21 DAYS before ditching it.  Give your body time to adjust to the changes, get consistent in the plan, and try your best to WAIT before you modify it. Obviously use common sense and do not starve yourself. 

Stick with it and know that you gave the plan your full 110% effort before you pull the plug!

Listen, I sincerely want you to succeed!  

It’s easy to fall into these traps and find excuses for not reaching your goals.  Today starts the first week of a new month.  Today is your opportunity to for a fresh start.

Remain cognizant of your thoughts and actions.  Know that you can rail against these silly traps.


The key to success is to make your goal achievable by setting smaller short term diet goals.  You won’t get where you want to be overnight, but equally you’ll never get where you want to be if you set yourself up to fail before you even start.

Set some time aside today (just ten minutes is all you need!!) and jot down a 6 month goal to achieve by January 2019, then break that goal down into three month, then monthly goals.  Here's my favorite goal setting planner to help you get started!  Click here to download the free printable.  

These smaller diet goals will be tons easier to fit into your routine. Leading to long-term success!


P.S.  If you’d like help dialing your diet, I would love to work with you! My VIP nutrition program is 110% full, however I’m currently offering a 1-time custom macronutrient plan for just $97!  The custom macronutrient plan includes macros based on your specific goals, a sample menus, and easy to follow recipes to get you started.  Get details and purchase via the link here!


Turn Frustration into Results

Sarah Cann Training

What happens when you’ve stopped seeing progress on your plan?  How do you handle not being able to even start your new training plan because life responsibilities got in the way?  What happens to you when frustration sets in? For me, my frustration manifests into self-destructive behaviors like binge eating, sleeping too much, and making excuses for not working out.

Let’s be clear, life goes left all the time. And while we’re allowed to process the emotions that come as a result, how we handle ourselves during these times will often make or break your progress in achieving your long term fitness goal.

Unchecked frustration becomes resignation and then apathy.  Leading to scrapping your goal all together and saying, “F it, I’ll never be able to drop these last 10lbs,” or “Screw it, if I don’t have an hour to workout, I’m not going at all.” or something similar.  Stop allowing frustration to take the wheel. Use it instead as a reminder of your resiliency.

Here are 3 ways to transform your frustration into results:

1. Switch it up.  If you’re frustrated by your lack of progress, you should probably re-evaluate your current training/nutrition plan.  It’s as simple as that. You’d be surprised at how inspiring it is to just taking a minute reviewing your program and how it pushes you towards to your goals. It might also reveal that your plan isn’t realistic for your current lifestyle and you’ll need to modify it to make it happen. Breaking down your plan and setting new expectations can trigger significant results.

2. Stick to the plan. Starting or restarting a plan only to give up on it a week or two in is a recipe for further frustration. You do not get to complain about your progress stalling if you keep give up! If you haven’t made progress after following the program for the established amount of time (my standard is 4-6 weeks minimum), only then is it time to try something new.

3. Let discipline take over.  It is discipline, rather than motivation, that creates results. Discipline is what gets us to follow through when we are tired or overwhelmed. It outlasts motivation by a lifetime. If we have always relied on motivation to keep us focused on our goals, we will find ourselves making excuses when we are tired or “too busy.”  

A lot of times the fitness & fat loss frustrations we face are a result of impatience. We hate where we are, so we want a quick fix. We find a solution in a shiny new program and we expect it to work 3 days in, but achieving long-term sustainable results do not work that way.  

Next time you’re letting frustration paralyze your progress, stop and take a breath, decide to actually put in the prescribed work of our training/nutrition plans, and take it a day at a time (in some cases hour by hour).  Practicing that discipline is what really produces the results you were looking for. Stop letting frustration cripple your progress and use it as a wake-up call.

If you’re ready to start channeling your frustration into empowerment, consider joining my next round of the Chiseled program.  You’ll learn through challenging workouts and effective nutrition strategies that you’re capable of crushing your goals. Checkout the details here:


Sunday Confessions (on a Monday)

Sarah Cann

Just when I thought my postpartum depression was clearing, I'd found a new routine, and started gaining momentum again in my business.  Turns out God had different intentions for me.  

I am only now realizing what he’s been saying quietly to me over the last year, “Sarah, you cannot work the same way you’ve been working.” It’s taken postpartum depression, the kids being sick November-February, and finally Mia breaking her leg Memorial Day weekend for me to FINALLY hear his voice loud & clear.   And to be honest, I was heartbroken when it dawned on me that I needed to reduce my work commitments as well as delay my competition goals while I prioritize taking care of Mia and keeping Knox from destroying the house.

I was reminded to write this confessional last week when talking with a few clients and friends who are also WAHM’s.  We were just talking about how stressed out we are and how working out helps us mentally so much but it’s difficult to prioritize that time along with maintaining our businesses, running households, taking care of young children.  I cannot tell you how many times I’ve cried in the last 2 weeks (I swear I don’t know who I am anymore haha!).

There were 4 specific conversations I had which reminded me that we are not meant to suffer these feelings alone.  I realized that if I’ve had these talks with my friends, chances are you have too. *Side note* God continues to amaze me, like when he places the exact people and exact conversations he knows you need when you need them.  That’s what lead me to writing this post today.

It’s time to cleanse my sad story, get over myself, and move the fuck on.  It feels good to let this negativity burn. I encourage you to set fire to what you’ve allowed to hold you back.  

You can comment anonymously on my blog, post in the comments on FB, or shoot me a message. Or do none of those things and instead, just confess outloud to yourself or a trusted friend, then let it burn and move on with your new plan of attack.

Hopefully this resonates with you and if it doesn’t that’s cool too.  It’s honestly a bit selfish as I’m using it help myself let go of some things that have been holding me back the last few weeks.  Alright enough with the why--let’s get to the good stuff, my confessions!

Confession #1:  Accepting that I can’t work at the same rate, time, and dedication that I have been the last 3 years.  I love what I do. I am not called to be a SAHM (you girls are amazing btw!). I suck at kid friendly activities, keeping up with the household chores (to the point that this past month Jason did all of our laundry every week because I was rebelling), and I probably let Mia watch Youtube far too long each day.  I couldn’t accept my temporary SAHM role when Mia first broke her leg.  I started to become frustrated that I had no time to work during the day like I had before.  I kept trying week after week to maintain the same working hours, respond to any & all messages, and create new content. Which I failed miserably at every week. That negativity affected my clients by not giving them the best service, mentorship, and education I know that I’m capable of.  I was frozen by feeling like a failure before I’d even done anything.

Confession #2:  I’m selfish. I legit cried the day I realized I wasn’t going to be able to compete this month which I’d been prepping for.  I was so freaking proud of how far I’d come and I was certain that without a show date I would go into a full on binge because, who cares?  I’m not training for anything anymore, right? Then I started feeling sorry for myself about not getting to workout for almost 2 weeks when Mia needed me most.  I was such a whiny little brat to Jason those weeks.  He is awesome and always encouraged me every day to go.  But I, of course, refused to go because there is no way he could deal with both Mia and Knox by himself!  SHOCK, HORRROR--WHAT IF HE DID SOMETHING DIFFERENT THAN ME?!  Type A personality rears it's ugly head.  Of course he's going to parent different than I do, I had to let him start helping me and stop whining about it "all being on me" because it wasn't.

Confession #3:  I wait way too long to lean on others for support.  It’s only when I’m about to blow a gasket that I happen to word vomit on an unsuspecting friend or client who happens to be in my path that day.  But geeze do I feel better afterwards! I am so thankful to be surrounded by encouraging and supportive women who allowed me the space to unload on them.  I feel especially grateful for them sharing their own issues. It reassured me that I wasn’t alone.

Ladies I share these confessions with you because I realized that I am not alone in those negative thoughts.  It wasn’t until last week when I happened to have those 4 separate conversations that I realized SO MANY WOMEN go through the exact same issues I do.  And NONE of us say anything because we feel like we don’t deserve to bitch, don’t want to sound spoiled, or worse, we believe we can manage these feelings alone.  We cannot. We are called to share in each other’s burdens. Let someone (other than your spouse or significant other) help you carry the load.

I needed to share these struggles and today I’m letting them burn.  Today, I’m releasing their negativity and hold over me. Today I’m moving the fuck on. 

I hope this post inspires you to share the burden of what’s been holding you back.  I hope this post inspires you to acknowledge it, share it, and then move on.

Have a confession to share?  Post it in the comments or shoot me a message  


Nutritional Hierarchy: The Key to Prioritizing Your Macro Budget

Sarah Cann.png

Last week I broke down the parallels that exist between budgeting your money and budgeting your macros (catch up on that post here). Start managing your macros like you manage your money and you’ll see sustainable results with minimal deprivation.  So on that note, let’s dive into what this looks like when applying to your macro priorities.

The easiest way to learn how to meal plan, and then to be successful with it, is to understand how to prioritize your nutrition and be aware of the nutritional hierarchy.

Understanding this concept plays a crucial role in your approach to your nutrition and reaching your goals.  I know how overwhelming the feeling is the first time you see FOUR numbers: calories, protein, carbohydrate, fat; and then you are told to “hit” them. Then you start hearing things like “re-feed day” or “pair your workouts with 60-70% of your carbs”, and it’s really easy to panic and let yourself get entirely overwhelmed.  Don’t! This is why we prioritize.

Keep it simple, and once you master the basics, you get to utilize all the advanced skills! Basically, don’t jump the gun before you have mastered the basics. For example, if you have not mastered carbs and fats yet, you should not be worried about nutrient timing. I can’t even begin to tell you how many times a client who has not hit their protein ONCE has asked when we are going to start carb cycling--slow your roll girl!

Today I’m going to break down the basics IN ORDER OF IMPORTANCE and explain its significance.

1. CALORIES:  If you’re brand new to tracking, these should be managed first and foremost due to calorie balance being primarily responsible for weight gain and loss.  Hitting macros also means hitting calories, but since so many beginners struggle to hit their individual macros, I remind my newie tracking clients that the total calorie intake will always be king when macros get screwy.  Remember when you plan ahead, if you hit your macros, you’ll hit your calories.

2. PROTEIN: If you like looking like a lean strong bad ass chick (as I prefer for myself haha), protein should always be prioritized before carbs and fat.  Someone eating 1600 calories and 120g of protein is often going to look a lot stronger (think jacked shoulders, shaped arms, lean waist, and stacked booty) than someone on 1600 calories and 80g of protein.

In order to maintain and develop muscle mass, you should be eating protein at each meal. Protein does not yield energy. However it is also responsible for catalyzing biochemical reactions, repairing/replicating your DNA, maintaining immune and cellular function/structure, and more fascinating sciency stuff I won’t bore you with today!

3. CARBS & FATS: Your human fuel! Training requires fuel… but so does living, breathing, thinking, and all the things we take for granted that our body does for us daily. This is why you need to consume enough carbs and fat to support your LIFE, not just what you do in the gym. Carbs and fat also both play a crucial role in bodily functions, as every tissue and cell in your body needs carbohydrates and fats to function optimally.

Start planning your meals based on this hierarchy to set yourself up for maintainable success.  Keep these priorities in mind as we go into part 3 of the series next week!