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Work With Me

READY TO CRUSH YOUR GOALS?

Click the link below to be taken to the Team Pro Physique Inquiry Form. At the end of the form, you can request me as your Coach! 


I’ll respond back with an introductory video and how you can setup a complimentary consultation to discuss how we can work together towards your fitness goals!

Apply for Coaching with Team Pro Physique

Follow me on instagram @SARAHWINSTEAD.FIT

sarahwinstead.fit

@teamprophysique Coach & NPC Nat’l Champion
NASM CPT / NAMS Nutrition Consultant Tier II
@CoreNutritionals 20% off SARAH
👇Apply for Coaching👇

THIS IS BIG. 👀 The first-ever ProPhysique FTX is THIS IS BIG. 👀

The first-ever ProPhysique FTX is bringing the team together for a weekend built around education, training, connection, and the people who make ProPhysique what it is.

And now we’ve turned up the heat by adding Dr. Layne Norton to the lineup. 🔥

You’ll get the opportunity to learn from some of the best coaches and educators in the industry, meet the ProPhysique coaching team, ask questions, train together, and actually CONNECT with the people you usually only see through your screen.

I’ll be there speaking on Communicating Your Goals Effectively, along with the rest of our ProPhysique coaches bringing different areas of expertise and experience to the weekend.

🎟️ Your ticket gets you WAY more than a seat in the audience:
🔥 Coach-led seminars + live Q&As
🔥 Training sessions with the ProPhysique team
🔥 Meet & interact with the coaches
🔥 Layne Norton, Paul Revelia + an incredible lineup of speakers @biolayne 
🔥 A LIVE podcast recording
🔥 Opportunities to connect with other attendees
🔥 Exclusive FTX swag bag
🔥 And a weekend designed to bring the ProPhysique community together IRL

There are two ticket options available, so you can choose the FTX experience that makes the most sense for you, either in-person or virtual! You can also just join us on Friday for the free Community Meetup!

This isn’t just an event.

It’s a chance to get out from behind the screen, meet the people behind the coaching, learn from experts, train together, and spend a weekend surrounded by people who are just as passionate about getting better as you are.

We’ve never done anything like this before.

And I cannot wait to be part of it. 🖤

🎟️ Grab your FTX ticket + see the full lineup and details at ProPhysique.com/events 

#ProPhysique #ProPhysiqueFTX #FTX2026 #LayneNorton #TeamProPhysique #FitnessEducation #EvidenceBasedFitness #BodybuildingEducation #PhysiqueCoaching #FitnessCommunity #FitnessEvent #TampaBayFitness #
One of the easiest ways to instantly improve your One of the easiest ways to instantly improve your training?

🎥 Start filming your working sets.

Most people think filming is just for sending videos to a coach or posting on social media. But honestly, one of the biggest benefits is the accountability it creates.

The moment you know someone else, or even your future self, is going to watch that set, you’re more likely to:
✔️ Slow down your reps.
✔️ Execute better technique.
✔️ Push closer to true failure instead of stopping when it gets uncomfortable.

During an improvement season, it’s easy to settle into “good enough.” You’re not chasing stage lean conditioning, so the urgency naturally fades. Before you know it, you’re going through the motions instead of creating the stimulus your muscles actually need to grow.

The camera doesn’t lie.

It’ll show you if your effort matches what you think you’re doing.

This week, film one of your top working sets. Watch it back honestly. If you have a coach, send it. If not, save it for yourself.

Sometimes the difference between maintaining and growing isn’t a new program…it’s bringing more intention and intensity to the one you’re already following.

Have you ever watched a training video back and realized you weren’t pushing as hard as you thought? 👇

#teamprophysique #workoutwednesday #humpday #trainingtip #crunchtv #fableticsfit
The life update no one asked for…but you’re gettin The life update no one asked for…but you’re getting anyway. 🐎✨

Because growth doesn’t always look like a trophy…sometimes it looks like peace.

Here’s where I’m at:
👠 Retired from bikini competitions in June 2025…and honestly? I’m adjusting really well to “normal life.” No prep brain. No countdown clock. Just discipline with freedom.

💪 Training hard and heavy 5 days a week, but with auto-regulation. If life hits, we pivot. Strong > shredded. Always.

🍲 Eating 2100+ calories daily. Mostly nutrient-dense foods…but yes, bread and chocolate live here too (especially on date nights). Balance isn’t weakness: it’s power.

📈 Maintaining comfortably around 10-12lbs above stage weight. No extremes. No chasing stage lean year-round. Just a body that performs and feels good.

🙏 Got my cycle back after being off birth control for four months…and THAT is a huge internal health win. Function over aesthetics.

🥳 And now? We’re living. We’re hopeful to start a family this year. 🤍

This permanent improvement season feels aligned. Strong. Grounded.

If last year was discipline…This year is horse energy. Forward. Powerful. Unapologetic momentum. 🐎🔥

Sometimes the glow up isn’t getting leaner.
It’s getting healthier and living LIFE.

And I’ll choose that every time.

#lunarnewyear #yearofthehorse #lifeupdate #improvementseason #prep2025 #npcbikini #mindsetiseverything #teamprophysique #onlinecoach #fitnesscoach
Membership Marketing + Coach = Beautiful Chaos Th Membership Marketing + Coach = Beautiful Chaos

This was super cute! I used ChatGPT to “create a caricature of me, my job and family using everything you know about me.”

Using AI for fun and productivity 💪

#chatgpt #aiprompt #caricature #allidoiswinstead
Life after the stage doesn’t mean life without pur Life after the stage doesn’t mean life without purpose.

It just means the goalposts have moved.

The hardest part of competing isn’t prep. It’s learning how to transition back into life when the lights turn off.

💪 You didn’t lose discipline, identity, or drive. Your body is recovering. Your mindset is evolving.

🥘 Structure still matters. It just looks different now. There’s no timeline for feeling normal again.

🙌 Discomfort doesn’t mean failure. It means adjustment.

🏆 You don’t stop being an athlete because you stop competing. You’re simply in a new season, and that season still deserves intention.

If you’re in this phase, give yourself grace. Honor the work you’ve already done, trust the foundation you built, and remember this…You are still strong, still capable, and still worthy of chasing goals that support the life you want now, not just the one you trained for then.

👇 Comment if this resonated with you and share with other competitors who might be going through this same journey after the stage! We are all in this together 🥳

#teamprophysique #flexfriday #flashbackfriday #bikinicompetitor #prep2025 #prepcoach #fitnessmodel #npcbikini #npcfitmodel #flexibledieting #improvementseason #mindsetiseverything
Anchors Away, Veil on the Way! We spent a fun fil Anchors Away, Veil on the Way!

We spent a fun filled weekend celebrating my sister @abeachypeach83 on a Bachelorette Cruise!

We sailed to the Bahamas (B*tch!) and had an absolute blast! I really enjoyed getting to know the other ladies on the trip and all the hilarious memories! From all black night to floral formal to the rockin 80’s…we brought the party wherever we went on the ship!

I could not be happier for Ashlea and Kyle! We can’t wait to do it all again on the beach for their wedding in April!

Now, back to reality with a side of sea legs 🤪
Extremes aren’t the answer. Sustainability is. As Extremes aren’t the answer. Sustainability is.

As you set intentions for 2026, this is your reminder:
👉 You don’t need a complete life overhaul to make real progress.
👉 You don’t need extreme plans, strict rules that eliminate food groups, or all in “perfect” weeks.

✅ You need habits/systems you can repeat: on busy days, weekends, and everything in between.

💪Training you can recover from.
🥘 Nutrition that elevates your lifestyle.
🙏 Goals that enhance your life instead of competing with it.

✨ If it only works when motivation is high, it won’t last. But if it’s sustainable, it can carry you all year long.

🙌 You can certainly make changes to your nutrition, training and mindset to align with your goals for this year, just remember to be realistic and create the habits first, then the results will follow!

📈 Set goals and intentions you can keep in 2026 to improve yourself inside and out.

That’s how this year actually becomes different. ✨💪

👇If you’re ready to take a journey with me in 2026, comment “READY” below to get started!

📸 @annakarochelle

#teamprophysique #prophysique #newyearnewstart #happynewyear #newyear2026 #strongernotsmaller #changetakeschange #challengeyourself #improvementseason #fitnesstip #workoutmotivation #bodybuilding #goals #goalsetting #nike #model #fitnessmodel #photoshoot #tlfwomen
Why the “Lost Week” Might Be the Most Important On Why the “Lost Week” Might Be the Most Important One

This weird time between Christmas and NYE is not a throwaway week: it’s a bridge. A chance to slow down, reflect, and choose how you want to kickoff 2026.

You don’t need a fresh start or a full reset right now. What you need is momentum: small, intentional actions that remind you who you are and what you’re capable of, even when life feels a little unstructured.

This week is about keeping the chain unbroken, not going all-in.

Here’s how to use this week to build momentum into 2026 ⬇️

🏋️‍♀️ Workouts
• Shorter sessions still count (30–40 minutes is a win)
• Hit the basics: squat, hinge, push, pull
• Move your body even if it’s not your “best” workout

😴 Recovery
• Prioritize sleep > intensity
• Walk more, stretch a little, breathe deeply
• Let your nervous system catch up after the holidays

🥗 Nutrition
• Anchor each meal with protein and hydration
• Add fruits + veggies where you can for digestion and nutrients
• Enjoy the treats by fitting them into your macros without turning it into an “all or nothing” spiral

This week isn’t about starting over.
It’s about showing up, staying connected to your habits, and walking into 2026 already in motion.

You don’t need a reset.
You just need a few intentional reps. 💫

Save this, come back to it, and let’s finish the year strong together. 💪

#teamprophysique #crunchduluth #improvementseason #challengeyourself #happyholidays #nye2025 #foodisfuel #sundayfunday #strongernotsmaller
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