Sarah Langford Fitness

20/07/2026

Have a read of my article thats in August issue of The Pigeon.

If you are in need of nutrition coaching especially over the summer holidays, someone to hold you accountable, to help guide you to reach your goals whether thats to lose or gain weight, eating enough protein or understanding your nutrition needs. I currently have 2 spaces.

Dm to get in touch and enjoy reading the article that explains more about what I offer in my nutrition coaching.

15/07/2026

If you have uncreased your weights or reps from a month ago.

You have used progress overload in your workout.

13/07/2026

If you want to tone up
You need to grow muscles

If you want to lose weight long term
You need to grow muscles

If you want to be strong
You need to grow muscles

To grow muscles you need to:
-weight train close to or to failure 3/4 times a week
-eat your protein, 1.6-2.4g per kilo of bodyweight to gain or maintain muscle mass
-a good macro split is 35% Protein /45% Carbs /20% Fat

09/07/2026

The photos from Bendy studio Birthday Show have come back. They are gorgeous.

Thank you Kirk Purnell for the amazing photos.

I was so happy that the actual performance was the best run through of the routine I did.

07/07/2026

I am holding a one off Aerobics/LBT workshop on Saturday 22nd August at Windmill Hill Community Centre, in Bristol, UK.

The main reason I wanted to hold this workshop was because I miss teaching and taking part in the old school aerobic classes that I use to teach (back before Mea was born).

What will the workshop consist of:
30 minutes of Aerobics; expect your grapevines, box step etc in a routine that will be built up from easy moves to harder moves, all in time with music. This will also include a warmup and mobility section.

45 minutes of Legs, Bums and Tums; expect conditioning moves with resistance bands, ankle weights (if you have weights, you can bring these along too) where I will target working your legs, bums, stomach and arms.

15 minutes cool down and little mini meditation session.

The class can be tailored for fitness levels and abilities. The focus on the workshop is to have fun while moving and bringing back the old school aerobics classes that I used to teach.

This workshop will be held at Windmill Hill Community Centre on Vivian Street, Bristol BS3 4LW. There is plenty of free street parking. Starts at 10:15am and finishes at 11:45am on Saturday 22nd August.

It will be £15 for the workshop, and you will need to book in advance to secure your spot.

Dm or email [email protected] to book your slot.

I can't wait to get practicing grapevines and start building the choreography for the class.

Share with friends, family or anyone you know may enjoy this one off workshop.

Spaces are limited.

01/07/2026

A protein-first breakfast isn't just magical or a fad or boring.

It slows digestion, reduces the speed at which carbohydrates enter the bloodstream, improves satiety, and helps keep blood sugar more stable for hours.

To signals to your body when your body has naturally high cortisol upon waking that you are safe to rest and digest, instead of carrying this high cortisol with you through the day.

Yes you may find it hard to eat breakfast especially if you usually wait until 11 or lunch time to eat. But as your body gets used to eat within an hour of waking up, the hunger signals and taste buds will kick in, so hang on with it.

Protein rich breakfast ideas:
4 egg white and 1 egg scrambled with oats and mashed banana cooked like an omelette with 100g skyr yoghurt. (This is my favorite and I add a protein drink alongside it to make sure this mesl is 30g protein)

4 egg whites and 1 whole egg omelette with chicken pieces and cheese

Scrambled egg with smoked salmon and rocket

A breakfast meal is basically a meal, we have been told that it needs to look different to our main meal with cereals and toast (where's the protein in that). You can have a prawn or chicken stir fry, a curry.

As long as this first meal has 30g protein and is eaten within an hour of waking up you are winning.

Whats your go to protein breakfast? Write it in the comments so others can be inspired.

01/07/2026

Here is this month newsletter;
http://eepurl.com/R1KBo0vxoL

Enjoy reading.

  Are you frustrated your weight isn't dropping on the scales when you are eating in a calorie deficit?   This recently happened to a new nutrition client on their first week working with me.   I could tell they were getting worried; I could tell they didn't trust the process. Even though they we...

22/06/2026

Training your 6-pack muscle

The main points for building your 6-pack muscle (re**us abdominis) are:

Pulling your rib cage toward your pelvis i.e. sit up exercise. You can fancy this up with weights, arms in different planes, using equipment or not but getting this movement pattern in is one of the keys.

Pulling your pelvis toward your rib cage i.e. reverse curls. Again, this can be turned fancy or not, lying on the floor, incline bench, using equipment or not.

You will want to be performing 3 hard sets of reps you can do until the muscle fatigues (i.e. you physically can’t do the movement pattern or your technique faults).

If you can perform 20 reps without weights of sit ups, then try adding weight or an incline bench and laying your head at the lower point and see how many reps you can do then.

Don’t get comfortable with the exercise, always strive to push harder, one more rep, heavier weights to really get the muscle working.

But if your goal is to have a visible 6-pack, then just doing these exercises alone won’t achieve this. Fat percentage on your body and genetics play a part too.

Some will need to have a lower fat percentage for those ab muscles to show while others don’t. Sometimes having your body at a low-fat percentage for visible 6 pack is sustainable while for others it is.

Another point to factor in is if you want to get stronger in your core muscles (which include transverse abs, pelvic floor, hip flexors, obliques, re**us abdominis, back muscles) then including a mix of crunches, rotations, and stabilization moves to help your body get a all round strength in your core and not just for the re**us abdominal.

Follow me as I have a few videos up working out the core and re**us abdominal as well as on my YouTube channel, which you can find in my bio.

18/06/2026

There has been so much change happening recently with quite a few friends moving aboard. Even though I am happy and excited for them, it's also sad.
It's made me think is Bristol the right place for our family, would moving aboard feel better but thats been short lived as it's made me more sure that this is where I am meant to be. And I know Michael is on the same page as me.
The feeling of "this is where I am meant to be" is me listening to my body and feeling confident in it, which feels powerful.

The reason I am talking about this, along with the picture of my bach flower remedy kit with Walnut singled out is because when I tested what bach I needed to help support me during this time, walnut came up. The description of walnut feels so right in how I am feeling.

Quick description "change"
For those who have definite ideals and ambitions in life and are fulfilling them, but on rare occasions are tempted to be led away from their own ideas, aims and work by the enthusiasm, convictions or strong opinions of others.
The remedy gives constancy and protection from outside influences.

If any of this resonates with you or if you need support with your emotions/body then please get in touch to see how Kinesiology can help you.

16/06/2026

My Hoop performance from Birthday Show.

This year I wanted to do a solo performance after last year performing with my daughter. One of my favourite bands is Imagine Dragons and I knew this song was the song. Cutthroat.

A lot of these moves and transitions are from and classes and I had so much fun putting it together to create something I am proud of. I actually had alot more content but cut bits out so I could focus on holding the moves I love.

I knew I wanted to hold a meathook in it but my grip strength wasn't always there at the end of the practice so only a handful of practices was I am able to hold it and luckily adneraling helped during the show.

Thank you for all who supported me and my hoop teachers Nicky, Alexa and .pegler

Now what to do for next year's show, I have a song in mind and I want to step up my dynamics and rolls so let's wait and see.

If you want to learn Hoop or Pole or Acro or Handstands or Silks then check out Bendy Studio for all their amazing classes and join the family.