Training for Life

In this episode, Tanna and Sarah lay out their personal, no-fluff summer wellness game plan. These are  the exact strategies they use themselves to stay strong when schedules loosen, schedules blur, and the paddleboard is calling. In this episode: Have a plan before summer kicks off — because we plan vacations, road trips, and camping, but rarely plan our health. Sarah shares how she adjusts from 4 strength days down to 3 without losing her foundation — and why that distinction matters. Think about September You — Fast-forward to fall. Do you want to feel energized, strong, and capable? Or inflamed, exhausted, and starting over? That mental image is a powerful planning tool. Prepare for a workout anywhere — Bands, bodyweight, hiking trails, and yes — giant rocks at a campsite. No gym? No excuse. Our travel-ready programs Strong Everywhere and Travel Strong have you covered. Stay connected to your healthy people — Environment is stronger than willpower. Whether that's your online community, your HRM Strong Summer Posse, or just the friends who support your choices even when they don't share them — your circle matters more than you think. Hydration and protein — non-negotiable — Have a protein shake before the barbecue. Prioritize lean protein. Hydrate like you mean it. (Clear protein and vodka may or may not have been mentioned.) Don't expect perfection — expect progress — Lower the bar. Just don't put it down. Summer is a middle ground, not a free fall. Key Takeaway: Consistency doesn't mean intensity. It means showing up — even at 60%, even with a TheraBand in a tent, even with a lighter schedule and a drink in your hand. The goal isn't to survive summer. It's to arrive in September feeling proud of how you lived it. Resources mentioned: 🏋️ Strong Everywhere — full-body travel workout program ($9.99) 🌍 Travel Strong — workout collection with TheraBand + mini bands ($9.99) 💪 HRM Strong Summer Posse — join the community group for summer accountability, in-person events, and your healthy people (FREE)

✨ Episode Summary: In this episode of Training for Life, Sarah and Tanna dive into something most of us experience, but rarely talk about openly: FOMO (Fear of Missing Out). From social media comparison spirals to feeling pressure to say yes when your heart says no, they explore how to shift out of anxiety and into alignment by embracing JOMO (Joy of Missing Out) ~ a mindset rooted in presence, intention, and self-trust. You’ll hear real-life stories, honest insights, and practical strategies to help you step out of comparison and into joy, even when you’re saying no to something others seem excited about. 💡What You'll Learn: What FOMO really is ~ and how social media fuels it Why JOMO is freedom, not disconnection How to check in with your values when FOMO shows up The power of gratitude and presence for grounding yourself Why saying “no” is really a “yes” to something that matters more What Sarah and Tanna actually do when FOMO creeps in 🛠️ Tips for Shifting from FOMO to JOMO: ✋ Pause + notice the trigger: What’s really going on beneath the surface? 🧭 Check your alignment: Is this something you want, or think you should want? 🌿 Practice presence: Be where your feet are. 📵 Take a social media fast: Give your mind and heart space to breathe. ✅ Celebrate your choice: Joyfully own what you’re saying yes to instead. ✍️ Gratitude works: Find 5 things in the moment that bring you peace or joy.

 Episode Summary: People don’t talk about this stuff enough—but Sarah and Tanna will. From magnesium to mushrooms, collagen to creatine, this candid episode dives into the supplements they personally take every day and why. This is not a generic list from Google. These are the daily go-to's that support their mood, brain, hormones, skin, hair, performance, and digestion—with a whole lot of laughter in between (and yes, fish burps make a cameo). 💡 You’ll also learn: Which magnesiums do what—and why they use multiple forms The adaptogens Sarah uses to support her nervous system and hormone balance Why creatine isn’t just for building muscle (and how Tanna was using it before it was cool) How Tanna uses supplements to support mood and sleep What they both take for energy, recovery, and focus And the supplement Sarah stopped taking when she started losing hair (spoiler: it wasn’t the cause) 🧠 Supplements Mentioned: Sarah’s Go-To’s: Magnesium Oxide + Bentonite Clay – for digestion & toxin removal Magnesium Threonate – for brain support, focus & memory B-Complex – for energy and stress support Ashwagandha (powder) – adrenal and cortisol support Holy Basil (tea form) – calming + immune support Reishi Mushrooms – deep rest and immune function Cordyceps Mushrooms – stamina, oxygen uptake Vitamin D – mood, immunity, bone health Liquid Marine Collagen – skin, hair, nails Tanna’s Essentials: Multivitamin – to cover any nutrient gaps Vitamin D (sublingual) – for mood, immunity, calcium absorption Creatine – for performance, strength, and brain health Electrolytes – for hydration and muscle recovery Magnesium Glycinate & Malate (occasionally) – for sleep, inflammation, energy Omega-3s (when she remembers) – joint & brain health (looking for a non-fishy kind!) 👯‍♀️ Real Talk Highlights: Sarah opens up about her hair loss journey and how it led her to explore supplements for her nervous system and hormone support. Tanna shares her focus on mental health, mood regulation, and avoiding “fish burps.” They both keep it real about what they actually take consistently—and what they’ve dropped. Plus: tips for finding quality supplements, starting small, and understanding that supplements support a strong foundation—they don’t replace it. 🛑 Reminder:Sarah and Tanna aren’t doctors. These are personal routines, not medical advice. Always consult with your own health care provider before making supplement changes. 💬 Have a supplement you swear by—or one you want us to try?DM us on Instagram @healthyrolemodels  🎧 Listen now and let us know what your must-have daily support is!

Starting something new—whether it’s a fitness journey, a lifestyle change, or any big goal, comes with a mix of excitement and fear. In this episode, Sarah and Tanna dive into the emotions that come with new beginnings, from "nerve-cited" energy to self-doubt, comparison, and overwhelm. They share personal insights, mindset shifts, and practical strategies to help you stay the course, embrace the process, and recognize your progress—no matter how small. Plus, they discuss the power of community and why surrounding yourself with the right people makes all the difference. Tune in for:💡 How to manage fear, uncertainty, and unrealistic expectations🏆 The importance of celebrating small wins🌟 Why adopting a beginner’s mindset can change everything🔥 The mindset shift from “I have to” → “I GET to”🙌 How community support can keep you motivated Whether you’re just starting Healthy Role Models’ Spring Journey or tackling a new challenge in life, this episode will help you push through the mental blocks and stay focused on your “why.” Hit play and get inspired to keep going!

Struggling with weight gain, low energy, or mood swings in your 30s, 40s, or 50s? You’re not alone! In this episode of Training for Life, Sarah and Tanna dive into the top three most effective types of exercise for women in perimenopause and beyond. These types of exercise don’t just help you feel stronger—they boost metabolism, improve bone density, and keep hormones in check. What You’ll Learn: 💪 Why strength training is a must for bone density, muscle retention, and fat loss 🔥 How sprint interval training (HIIT) helps regulate insulin and torch calories 🦘The surprising benefits of jump training (plyometrics) for power, balance, and agility 💡 Practical tips on how to start—even if you’re a total beginner! Perimenopause can start as early as your 30s—so no matter your age, now is the time to build strength and resilience. Plus, we share how to modify these exercises to fit your fitness level. 🎧 Tune in now and take control of your health, strength, and confidence! Links & Resources: 📌 Dr. Stacy Sims 📌 Episode on the Benefits of HIIT Training 📌 Join the Healthy Role Models Spring Journey (registration opens March 10)