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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👇

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
Your Holiday Reminder 💪 The holidays don’t need p Your Holiday Reminder 💪

The holidays don’t need perfection…they need intention ✨

Movement this season is about showing up, not burning out.

If your schedule feels chaotic, your energy is up and down, or motivation feels meh… this is your reminder that doing what you can still counts.

Holiday Workout Tips 🎄

✅ Lower the bar, raise the consistency → Shorter workouts still move the needle

✅ Auto-regulate your effort → Some days push, some days just move, some days extra rest is essential

✅ Train for how you want to FEEL → Strong, energized, confident, not by guilt or shame by your eating choices

✅ Let fitness add joy, not stress → Enjoy the process (and the season)

This is the holiday reminder you need to hear 🙏

👇 Comment below how you’re focusing on consistency over perfection this season ⛄️

#teamprophysique #christmas2025 #merryfitmas #happyholidays #holidayseason #alliwantforchristmasisgainz #gluteday #crunchduluth
AI Holiday Fun 🎄 I had to ask it to make me a lit AI Holiday Fun 🎄

I had to ask it to make me a little shorter to be more realistic 🤣

I hope you take some time to enjoy the magic of the season ✨

#ai #happyholidays #holidayseason #merrychristmas #merryfitmas #christmas2025
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