Sarah McFadyen Fitness & Consistency Coach

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Helping busy women stop starting over 🫶
Build a body + lifestyle you love without extremes or guilt
1:1 coaching | 110+ women transformed
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www.letsmovehappy.com/theconfidencemethod

08/12/2026

Want stronger, more defined legs and glutes? Start here!!

Complete 3 sets each, twice a week.

• 10 Sumo Squats: Targets your glutes, quads, and inner thighs. Take a wider stance with your toes pointed out slightly. Keep a flat back with a slight forward hinge as you squat.

• 10 Romanian Deadlifts (RDLs): Targets your hamstrings, glutes, and lower back. Push your hips back, keep a soft bend in your knees and feel the stretch through your hamstrings.

• 10 Single-Leg Glute Bridges: Targets your glutes and hamstrings while challenging your core. If these are too challenging, swap them for a regular weighted glute bridge.

• 10 Clamshells: Targets your glute medius (side glutes), which helps improve hip stability. Keep your hips stacked and don't let your body roll backward. You can also use a band around the thighs if the weight is uncomfortable.

The secret to getting results with shorter workouts isn't doing more. It's choosing the RIGHT exercises and challenging your muscles enough with the right weight (and eating enough protein 😜).

This workout is designed to strengthen your lower body and build muscle in your legs and glutes. And remember, "toning" is simply building muscle.

The right weight is the one that challenges YOU while allowing you to maintain good form. By the last few reps, they should feel difficult, but you should still be able to complete them with control.

Consistency + progressive overload = results 💪

Enjoyyyy!!!

07/31/2026

fitness has gotten way too complicated!

honestly...building muscle is actually pretty simple. It just takes time and patience when you're focused on the RIGHT things.

Focus on these 3 things:

✔️ Strength train consistently.
✔️ Eat enough protein for your goals.
✔️ Challenge your muscles by gradually lifting heavier over time.

The exercises in this workout are compound movements, meaning they train multiple muscle groups at once, making them some of the most effective exercises you can do. Lift with control, use a slow tempo, and focus on quality over speed.

Workout:

• 10 Shoulder Presses (shoulders + triceps)
• 10 Hammer Curls (biceps + forearms)
•10 Goblet Squats (glutes, quads)
• 10 Back Rows (back + biceps)
• 10 Chest Presses (chest + shoulders + triceps)
• 10 Glute Bridges (glutes + hamstrings)

Complete 2–3 sets per exercise for 8 to 15 reps.

Choose a weight that feels comfortable to start, then gradually increase it over time as you get stronger. A good rule of thumb: the last 3–4 reps should feel challenging. If rep 15 feels the same as rep 1, it's too light.

This simple full-body workout done 2–3 times per week will beat five random, complicated workouts every dang time!

07/15/2026

Getting stronger doesn't have to be complicated!

A few quality exercises, done consistently, will take you MUCH further than constantly chasing new workouts all of the time.

Try this:

• 10 bicep curls
• 10 lateral raises
• 10 back rows
• 10 overhead tricep extensions

Do this routine twice a week as is OR you can add these exercises into your current workouts.

Aim for 8-15 reps and 1-3 sets, using a weight that feels moderately challenging while still allowing you to maintain good form 💪

Simple. Effective. Sustainable...that's how we roll around here!

and don't forget to follow me for more realistic fitness tips for busy women 🩷

who's going to try this routine!?

07/08/2026

I used to struggle with hardcore workout guilt.

If I missed a workout, I felt like I wasn't "doing enough". Like I was failing!

But over time, I realized something that completely changed my approach to health...

Health is about SO much more than how much you exercise!

Yes, strength training is incredibly important. That's why I prioritize at least 2–3 quality strength workouts each week, they give you the biggest bang for your buck.

But I also prioritize my daily walks, eating mostly whole foods, staying hydrated, getting good sleep, managing stress and making time for the people I love.

When you start looking at health as the combination of all of those habits instead of just how many workouts you did, so much of that pressure disappears (and you get waaay better results).

This is exactly what I teach my clients.

We don't try to "do more".

We focus on doing what actually moves the needle.

Quality over quantity 🙌

Because when life gets busy, chaotic, stressful... you don't need the perfect plan, you need one you can actually stick to.

That's how you build a healthier body...and a healthier relationship with fitness :)

If you're tired of feeling like you're constantly starting over, this is exactly what I help women with every single day.

I create personalized fitness and nutrition plans, but more importantly, I help you build the habits and routines that you can realistically stick to for the rest of your life.

DM or comment LIFESTYLE and I'll send you the details about my 1:1 coaching program 💛

More importantly, I hope this reminder helps. Two workouts isn't JUST two workouts, especially when you combine it with everything else you're doing to take care of you!

Social media has done an incredible job of making normal feel...not normal.Perfect bodies.Perfect homes.Perfect routines...
07/06/2026

Social media has done an incredible job of making normal feel...not normal.

Perfect bodies.
Perfect homes.
Perfect routines.
Perfect relationships.
Perfect vacations.

When that's all we consume, it's easy to start believing we're somehow falling behind.

BUT...

Most people have stomach rolls when they sit.
Most people repeat the same meals.
Most people spend their weekends at home.
Most people have cellulite, stretch marks, messy kitchens and days where they don't feel motivated.

That's called being HUMAN.

The more we normalize real life, the less pressure we put on ourselves to live up to a highlight reel.

Give yourself permission to be normal. It's a much happier place to be 💛

What would you add to this list?

07/03/2026

One of the biggest mistakes I see is women rushing through their workouts, constantly chasing variety or thinking they need to feel completely wrecked for it to "count."

You don't.

One of my favourite core exercises is the dead bug. I've been doing it every single week for over 10 years.

Why?

Because it works!

A strong core isn't built by cranking out hundreds of crunches or bicycle crunches. It's built by learning to control your body, brace properly and moving with intention.

I'd rather see you do 6 slow, controlled reps than 30 rushed ones. The basics done well will always beat fancy exercises done poorly.

One thing I also want to mention: learning to connect with your deep core takes time and practice. Even coordinating the breathing can feel awkward at first, so don't get discouraged if it doesn't click right away.

One of the biggest cues I teach is fully exhaling your breath. As your lungs empty, you should start to feel your deep core naturally engage and wrap around your midsection. It's a subtle feeling and it's difficult to explain everything in one short video but I hope this gives you a good place to start.

If you're tired of winging it, want ZERO guesswork and are ready to finally achieve results that LAST. I'm looking for 2 women to start July 13th in my 1:1 coaching program.

This is a 24-week HIGHLY personalized, highly supportive coaching experience for women serious about lasting change and getting results.

💛 DM me or comment 'COACH' for details!

07/02/2026

Comment "trial" and I'll send you a free 7 day pass to all of my beginner friendly, low impact classes, including fitness, yoga, chair yoga and so much more!

06/29/2026

Join the STEP challenge 🔥

this is a FREE challenge to anyone who wants to take their fitness to the next level starting on July 1st.

The goal is simple:

-aim for 10,000 steps a day OR your personal best EVERY day in July
-check in DAILY within our private Facebook accountability group (yessss I'm gonna hold all y'all accountable!)
-get access to workouts, recipes, tips, motivation ALL month long

And to make things even more fun...

I'm giving away a free month of private fitness & nutrition coaching with ME! that means a personalized fitness and nutrition plan tailored to YOUR goals, plus the health coaching and accountability to make it all stick...for FREE 🤯

Challenge starts July 1st! Tag your bestie in this post and let's flipping DO THIS 👊

Register here: https://www.letsmovehappy.com/every-day-in-july-step-challenge

06/29/2026

Click here for my FREE 15-Minute Total Body Workout Guide: https://www.letsmovehappy.com/15-minute-total-body-workout

FYI! You don't need hour-long workouts or to leave the gym drenched in sweat to see results.

What matters most ISN'T how long you work out, it's WHAT you do during that time and how consistently you do it.

Simple, effective workouts built around the basics will beat random, overly complicated routines every single time. Master the fundamentals. Repeat them. Progress them. That's how you build strength and muscle aka "tone".

And if you're about to tell me you don't have 15 minutes two or three times a week... I'm calling your bluff 😉 We can all find 15 minutes for something that helps us feel stronger, healthier and more energized.

Use the link above or in the comments to access this free workout!

06/28/2026

Rounded shoulders? Stiff upper back? Want stronger, more defined shoulders?

Try these 4 exercises at least 2x/week:

✅ External Shoulder Rotations
Keep your elbow tucked into your side, shoulders relaxed and move slowly through the full range. Keep your arms parallel to the ground. Also can be done with a band!

✅ Reverse Fly
Keep a soft bend in the elbows, chest proud and focus on squeezing your shoulder blades together.

✅ Single-Arm Rotational Rows
Rotate through your upper back, not your hips. Think "pull and reach" to improve thoracic/mid-back mobility. I love this one!!

✅ Around the Worlds
Keep a slight bend in your elbows, bring the weights up and around slightly in front of you, then lower slowly with control.

Aim for 10-15 reps each using a light to moderate weight. These exercises are NOT meant to go heavy with.

These exercises can help improve posture, strengthen the muscles that support your shoulders and upper back, reduce stiffness and build a stronger, more defined upper body 💪

💾 Save this workout for later and make sure to follow me for moooore!!!

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Vancouver, BC
V3A0K5

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