Sarah  -Body Talk Nutrition - @sarahmradcliff's profile photo/

Sarah -Body Talk Nutrition

@sarahmradcliff

Photos & videos by @sarahmradcliff


  • Sometimes you just have to drag yourself out of the house, kicking and screaming, and force yourself to do the shit you don’t want to do. And after a couple times you realize it isn’t that bad. And you keep practicing that discipline over and over until it becomes habit. And eventually that voice saying “I’m too tired. I need a break. I should relax” becomes “I know you don’t want to do this, but you’re going to anyway.” It won’t happen every time. Life happens and other priorities come first. But it starts to happen more often than not; and all of the sudden you become comfortable with the uncomfortable and it’s extremely empowering✨ • • • • #fitness #nutrition #health #workout #food#foodie #motivation #gradschool #futurerd

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  • I hope everyone had a good start to their semesters! Yesterday was an absolute hot mess for me which honestly is no surprise. But today was great and I got ✌️❤️ so it’s all good. • I know now is the time all the competitors come out of hibernation and begin prep. I love seeing my timeline flooded with motivated individuals. I’m kind of itching to have some fitness goals. For the past 2 years went from constantly trying to lose weight to finally just focusing on healing my relationship with food. My progress within my mindset has been amazing and I think I’m ready to start having fitness goals again. Over the past year I stopped focusing so much on lifting heavy and definitely lost some strength and muscle in the process. I honestly haven’t followed a structured workout plan since I was prepping and I’m getting an urge to make one for myself and see what kind of progress I can make. I’m just not sure if I want that progress to be increasing strength or losing fat lol. I honestly just want to see that I can stick to a plan without becoming too hyper focused on food. Soooo... I’m sort of just floating around in no man’s land right now. what are your current goals? I’d love some ideas • • #nutrition #fitness #health #strength #futurerd #gradschool #motivation #goals #food#foodie

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  • Bring on grad school semester 2 this semester is going to be a lot of improvising. I don’t have breaks in between classes and I’m not sure how much time I’ll have to eat at my internship once my projects pick up. I can’t afford a meal prep company #brokecollegekidprobs and I don’t always have time to make fancy shmancy elaborate meals that never come from a package. I think this is the case for a lot of people. The reality is that sometimes I just gotta do what I can with what I have. This is a look at what a typical lunch/snacks will most likely look for me this semester. - PROTEIN SOURCES: tuna, Greek Yogurt, protein powder (in peanut butter balls) NOT PICTURED: shredded chicken in a crock pot. - - CARBOHYDRATE SOURCES: fruit, raw veggies, granola (for the Yogurt), oats and honey (in peanut butter balls), Greek Yogurt - - FAT SOURCES: I will most likely put a heavy focus on my fat intake in the morning. Since I am not sure when I’ll have the chance to eat again, I want to stay full longer in the morning, which heavier fats will help me do! Fat is also in the peanut butter balls that I can have throughout the day. - - The reason I’ve been loving these high protein peanut butter balls is because they are super quick and easy to make and eat. They’re very calorie dense, but when you don’t have time to eat a full blown meal, they’re super filling and have a good balance of macronutrients! Also, now that I eat like a normal human, protein bars taste like a friggin chalk bored coated in Splenda. I try to stay as far away from protein bars as I can (unless I’m in a suuuuper time crunch). - - I would love to hear some of your quick and easy healthy meal ideas!! ✨ and good luck to everyone starting second semester tomorrow! ❣️ - - - #nutrition #health #fitness #food#foodie #futurerd #motivation #easymealprep

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  • TIPS TO STAYING ORGANIZED AND PRODUCTIVE As a full time graduate student/Dietetic intern/singer in a band/fitness enthusiast, I would consider myself a pretty busy person. If I am going to be able to balance all of these things, prioritization and organization are essential. As of this school year I began using @passionplanner. What I love about passion planner is that their days are split up by hours. I am able to block off hours of the day and easily schedule things for myself. This makes it really easy to see where my gaps are in the day. By scheduling my day hour-to-hour, I have an easier time making sure things get done. For example, I am able to layout my classes, and see where I have breaks that I can either squeeze in studying or the gym. When I have already blocked off my hours for the day, I am less likely to waste time doing pointless shit like scrolling through my phone; because I know what I am supposed to be doing at all times of the day. - - MY BIGGEST TIPS FOR ORGANIZATION! - ✨ write out all of the things you need to get done. What may seem overwhelming at first, may be less intimidating once it’s all written out. ✨ decide what needs done now vs what can wait a day or two. When you bounce back and forth between 5 different things every hour, you’re unable to put your time and energy into 1 thing to get it done thoroughly. ✨ GET AN AGENDA- write everything down so you don’t forget! ✨ schedule the things that are important to you. - I schedule an hour everyday for myself to go to the gym (I usually go 5x a week.) I have made it a priority of mine. Once it’s in my schedule, I have an easier time getting there as opposed to coming up with excuses like “I have too much homework. I’m too tired.” Also, if there’s a day I know I absolutely can’t make it, I know that I’ll make it another day because I have made it a priority. ✨ know what your productive hours are! - I know that if I make myself study past like 8:00pm, I am not retaining any information. I prefer to wake up early versus staying up super late. It just works for me. If I try to stay up until 2am studying, I know that I am literally wasting my time and I’m also affecting the way I’ll functio

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  • How do you plan for social events when food is involved? - - You’re trying to reach your goals, you don’t want to gain weight, you’ve been doing super well with your diet, and now you are going to a party where you know tons of food will be involved. Over a year ago, when I was presented with situations like this I would either 1. Eat super crappy throughout the day because “what’s it matter, I’m eating junk later.” Or 2. I would restrict myself throughout the day so I could be super hungry when I got to the event and could enjoy tons of food. - both options usually left me feeling really super full and gross. - - I have since conquered this struggle and when a social event comes around I... ✨ eat normal throughout the day ✨drink plenty of water throughout the day (which I always do anyway) ✨make sure I get in enough protein if I know that won’t be a focus of the food at the event ✨ I relax. I remind myself it’s just one night. I ENJOY my favorite foods. I enjoy the company I’m surrounded with and MOST IMPORTANTLY, I don’t do hours of cardio the next day or try to cut carbs and fat. I go back to my normal routine because I know my body will bounce right back! ❣️

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  • It’s scary to start a health/fitness page in 2018 when the industry is saturated with fitness models and trainers from every corner of the universe. It’s scary to put yourself out there and seem like you’re just “going with the crowd.” . . I’m not sure where this page will go, if it goes anywhere. I’m still finding my voice in a noisy crowd. All I know is that I believe my story is one worth telling. I hope from this page you find something to relate to. I hope you realize that we’re all just here trying to find our own voice and what we have to offer. Of course I want you to take away some knowledge about nutrition and living a healthy lifestyle from this page. But more importantly, I want you to take away the ability to be confident in yourself. I wish I could give myself back all the time I spent being disappointed with my body. I wish I could convince 20 year old me that I didn’t have to go to the gym 2 times a day and live on tilapia and green beans to be happy with myself. I would also thank myself for not giving up. . If nothing else, I hope you realize you are so worth it. . . ✨You are worth having a healthy relationship with food. ✨ You are worth feeling good in the clothes you wear. ✨ You are worth feeling confident in a bathing suit ✨ You are worth being able to eat foods you love and not feel the need to punish yourself with hours of cardio the next day. . . I promise to always be transparent and real with my own journey and hope to be a voice someone out there needs to hear ❣️

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  • Hi! If you are subscribed to my email list you have a free nutrition guide waiting for you in your inbox! - If you are not on my email list, just go to my website to subscribe! The free guide will be sent to you right after! ✨ - Hopefully it will help simplify some nutrition concepts for you. Let me know if it is at all helpful ❣️ #fitness #nutrition #futurerd #dietitiantobe #health #balance #health yfood#health yeating #dopeoplevenseethesehashtags

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  • While they’re not my recipe, they are definitely noteworthy. So s/o to whoever the creator of “energy balls” was. I’m assuming they’re called energy balls because they’re so high in calories? But I think 2017 was the year “macro-friendly” foods and “protein desserts” died. So anyways, they’re quick, they’re filling, they’re easy to grab when you’re running out the door spilling coffee down your white blouse because you’re already 5 minutes late for work, and they’re so amazingly delicious. I typically only eat 1 or 2 at a time because they’re so filling btw. But here’s the recipe! - 1 cup instant oats 1/4 cup protein powder (optional) 1/2 cup all natural peanut butter 🥜 1/2 cup honey 1/4 cup mini semi-sweet chocolate chips 1 tsp vanilla extract - Mix all together. Just roll them into 1” balls, and stick them in the fridge!

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  • Honestly this video gets more and more awkward the longer you watch it lmfao. Here’s one of the circuits I did tonight. Kept it light weight because I didn’t have the time (or patience) set up real hip thrusts. And I was trying my hardest to avoid eye contact with the camera. - Kinda been loving fast-paced circuits with little to no breaks in between each exercise. Soo..... here you go.

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  • I think so often the reason people fail at bettering their health or getting in shape and working towards a body they love is because they apply an “all or nothing” mindset to the lifestyle. We assume that if we aren’t perfect, we’ve already taken two steps back. We let 1 bad meal turn into an entire bad day. We let 1 bad day turn into a bad weekend. We think that by only getting 2 workouts in for the week means that we might as well just wait to start the following week. As soon as the new year hits so many people are motivated and go all out 110% for a couple days and then as soon as they have 1 off day they start convincing themselves, “maybe next year.” What I’ve come to realize is that being healthy and being “fit” and in shape is not an all or nothing lifestyle. There’s always going to be “that party,” “that birthday,” “that night out.” We keep waiting for the “right time” to start and that time is never going to come. When I realized that I can make an effort SOMEWHERE every single day, that’s when I got results. 1 meal, 2 meals, 1 weekend, 3 missed workouts.. these things do not break you. Treat everyday like a new opportunity to make a change. Try every day to do ONE thing that will take you one step forward. Whether that thing be a nutritious meal, a walk, a workout, a bike ride, packing up leftovers instead of eating so much you can’t move... just pick something. Every day. Those “somethings” add up. They become habits. THATS what being healthy is about. It’s about molding the lifestyle to fit you, not molding yourself to fit the lifestyle. ✨

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  • My keys to confidence? - Hoop earrings and listening to @ddlovato ‘s “sexy dirty love”. It’s foolproof.

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  • Welll allllllrighty. - - left picture - 2015. Just a couple weeks before I competed. I was living off a strict meal plan of chicken, tilapia, oats, rice, green beans, asparagus, and grapefruit. At one point I calculated that I was eating 800 calories. I was scary to be around especially when it was 1 hour before my “Eating” time. I was working out twice a day. It was honestly a grind I have never experienced. Although my personal experience with competing wasn’t the prettiest, I’m happy I went through it. I learned so much about myself and learned how far I could push my limits. However, it wasn’t for me, and that’s absolutely okay. I commend those who compete regularly and can maintain a relatively normal life. It’s not easy. After competing I went through a period of binge-like behaviors. I would try to eat really good throughout the week then just ate whatever I wanted on the weekends... and lots of it. - - 2016- this picture was taken at the beginning of my senior year. I remember being so angry about how I looked. I honestly think I took the picture to see how bad I could actually look. At this point I had kind of given up on the whole “fitness” thing. I was eating whatever I wanted, whenever I wanted. I was so tired of trying to make progress only to blow it a couple days later. What I didn’t realize at the time is that I was beginning to fix my relationship with food. After a while of eating whatever I wanted, I stopped having crazy cravings. It took a few months, and gaining weight, and feeling hopeless, but things started to level out. Food stopped being the main focus of my life. - - 2017- this picture was taken just a week or so ago. I am living an absolutely amazing balanced life. I stopped trying to restrict myself. I stopped going food crazy on the weekends. I stopped obsessing over what I was doing and started listening to my body. Sometimes I fuel my cravings, sometimes I let them subside. I enjoy healthy meals, but I enjoy too. If I could go back to myself in 2015, I would tell myself to relax, to listen to my body, and to enjoy the people around me. Continued below

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  • Just a basic gym selfie. Proud that 2018 is finally the year I don’t have “physique goals.” Not trying to lose weight, not trying to gain, just trying to keep a happy balance with food, and keep myself in good shape and staying accountable while keeping my priorities set on getting a master’s degree. ✨#goals #nutrition #fitness #bodytalk #health #2018goals #motivation

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  • There is absolutely no better feeling than looking in the mirror and saying “I’m so happy with my body.” I have gotten to a point in my life where I’m able to say that way more often than saying “I need to change X about my body.” - It took dieting for a competition, 2-a-days at the gym, restrictive eating, overeating, strictly tracking macros, avoiding social events, living out of Tupperware, then completely giving up the gym and following any sort of healthy diet to finally get where I am today. - If I could go back and tell myself one thing, it would be “I promise you will get there. Don’t give up on yourself.” From 2014-2016, I would have given anything to just be happy with the way I looked.. to not feel like I had to eat from a meal plan to lose weight. I wanted to be normal. I didn’t want to eat ice cream alone in my kitchen at midnight because my cravings were out of control. I didn’t want to go to a social event and extremely overeat just because I knew I would restrict myself the next day. I didn’t see food in a normal light. Every time I tried a new dieting technique I thought “ok this is it. Now I’ve figured it out.” Food was constantly on my mind. The only thing I could ever think about was what my next meal would be and at what time. I really didn’t think I would ever have a healthy relationship with food or myself. - It wasn’t until I literally was just like “ok screw it” and took time off from the gym, and stepped away from following a “diet,” that I truly found happiness. I stopped thinking about food and just ate what I wanted, when I wanted. It sounds so strange and simple, but it was so hard to stop being regimented. After giving up a restricted and obsessive lifestyle, I finally lost the weight I had been trying to lose all through college. I stopped tracking macros. I stopped following a meal plan. I stopped eating every meal out of Tupperware. I stopped getting anxious around food. I eat healthy, but I eat foods I love too. I have found the most amazing balance with food and my workouts, and I have never ever been happier with the way I look. I am living proof that it IS possible to live normal and still reach your goals. #balance

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  • Bringing in 2018 with the absolute biggest smile. I tweeted this not long ago, and its going to hold true: “2018 is the year of hard work, ignoring other people’s ~negative~ opinions, and tons of personal growth.” I have wanted to have a personal brand, a blog, & a “lifestyle” Instagram for so long but was so scared to be jumping into the realm of health & fitness on social media. We’re chasing dreams this year and staying true to ourselves, that’s all I know 🥂 cheers to 2018. Thanks for following and supporting me ✨

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  • Check out my first blog post “My Philosophy” on my website! (Link in bio). Please subscribe to my newsletter to receive exclusive content that will not be shared anywhere else! And thank you for your support #food#foodie #health #nutrition #dietetics #blogger #foodblogger #fitness #female #dietitian #rdtobe #fitness journey

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  • Let’s not act surprised. Y’all knew this was coming. 🤷‍️

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  • Hello!!! I am so excited to be launching a brand new website and social media to go along! Body Talk Nutrition is a blog that I have created to share my own journey, but more importantly to share things I have learned along the way of my own journey that could benefit all of you. I have a bachelor’s degree in nutrition and will be graduating with my master’s degree in nutrition in May 2019! I am hoping this page will allow me to share what I have learned and help others reach their goals! #health #nutrition #fitness #food#foodblogger #dietitian #futurerd #female #blogger #bodytalk #goals #2018

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