Feel STRONG. Feel CONFIDENT. Feel POWERFUL.
Real strength. Real food. Real results — for women 35+ done with the BS
To all my LADIES over 35 who are tired of fitness and diet plans that feel like it's all or nothing, or that don’t quite seem to “work” like they do for our 20-something sisters. You are not lazy, or lacking motivation - you are simply stuck in a system that hasn’t allowed us to properly understand what our bodies actually need during this phase.
My mission is to change that, and give you the clarity to deserve. No more piecing it all together — I bring expert nutrition and realistic training into one personalised plan.
Women over 35 deserve a realistic and refreshing way to feel strong, confident, and energized—without navigating extreme diets, exhausting workouts, or a mountain of complex information.
Our bodies are evolving at an overwhelming, and often confusing, pace. Meanwhile we’re trying to juggle family commitments, work, and a social life on top of this.
So I've created RISE: a balanced approach designed to help you feel your best, using simple but adaptable strategies that actually work:
REACH your goals with clarity & confidence: Say goodbye to unrealistic expectation and hello to progress that feels right (and is right) for you.
INSPIRE with an approach that feels fulfilling: Learn to enjoy your health & fitness journey and feel confident every step of the way.
SUSTAIN your progress with simple, effective strategies: Build strength, energy and confidence that lasts.
EVOLVE into the strangest, healthiest most confident version of YOU: Finally feel in control, and amazing in your own skin again.
With RISE, you’re not following a generic program - you’re embracing a new way of living that not just feels good, but that actually works for you long term.
Built for real life, not just gym life.
Welcome to Sarah Lich Fitness & Nutrition.
Real Food. Real Strength. And Very Real Results — for women 35+ who are tired of the drama and ready to feel powerful in their skin again - without the BS that is too often dished up in the world of fitness and nutrition.
No extremes. No fads. No chasing “quick fixes.”
Just expert guidance, honest support, and the kind of health and strength that lasts through life’s messy seasons.
Whether you’re navigating perimenopause, juggling a career and kids, or simply sick of starting over every Monday — I’ll meet you where you’re at and help you move forward with confidence, clarity, and ease. My approach blends evidence-based nutrition, realistic strength training, and empowering mindset support, so women can feel powerful in their skin again and thrive through life’s changes.
Through supportive coaching, realistic strategies, and personalized fitness and nutrition, I’ll help you reconnect with your body, to feel more like you again.
Feel Like Yourself Again—Stronger, Energized, and In Control
No perfect schedules. No all-or-nothing rules. Just progress that fits real life.
How We Can Work Together…
Real Food, Real Results
Science-backed nutritional support that fits your body, your life, and your goals.
→ Ongoing Coaching | One-Off Consults
Stronger Together: Hybrid Coaching
A flexible blend of in-person training and online support to keep you consistent and progressing.
→ Weekly PT + App Access
Powerful Progress Plans
Strength-focused coaching designed for real women with real lives.
→ Workouts, nutrition, and accountability delivered via a simple app — guided by me, every step of the way.
why work with me?
Because your body—and your life—deserve better than diet culture and outdated fitness advice.
You’ve tried the meal plans, the challenges, the workouts that left you exhausted and confused. You’re not lazy or unmotivated. You’re just stuck in a cycle that was never built for you—a busy woman navigating your 30s, 40s or 50s with shifting hormones, a full plate, and real responsibilities.
It’s time for a different approach
Here's What Makes My Coaching Different:
Tailored to Women 35+
This is not a “shred” program built for 20-somethings. I specialize in helping women over 35 feel powerful in their skin again—whether you’re managing perimenopause, juggling kids and career, or just ready to feel in control of your body again.
Fitness & Nutrition, Together
You don’t need to pay for a PT, a separate nutritionist, and an accountability coach. You get all three—wrapped into one powerful, personalised plan.
Built for Real Life
I’ll never ask you to overhaul your entire schedule or give up the foods you love. My approach is simple, flexible, and designed to fit your life, not take it over.
Real Support, Not Just a Plan
This isn’t a download-and-disappear situation. Whether we work online or in person, I’m in your corner. I track your progress, tweak your plan, answer your questions, and celebrate every win—big or small.
Real Expertise
I’m an Accredited Sports Nutritionist, a Certified Personal Trainer, and a former food industry professional with a Bachelor of Nutrition & Food Science. I combine practical food know-how with science-based coaching that gets real, sustainable results.
You're tired of all-or-nothing programs and want something that lasts.
You’re navigating hormonal shifts and want a coach who gets it.
You want to feel stronger, clearer, more confident—in your clothes and in your choices.
You’re ready to break up with food guilt and confusion, for good.
My Coaching Is For You If…
Ready to feel powerful in your skin again?
Let’s build strength, confidence and consistency—together.
Contact
Got questions? Let’s make your wellness goals a reality.