If I Knew Back Then .... How Sarah and Tanna's Beliefs About Health & Fitness Have Evolved

Ever wish you could go back and shake your younger self? In this candid, fired-up conversation, Sarah and Tanna get real about the beliefs they used to hold about health and fitness — beliefs that were keeping them stuck, shrinking themselves, and chasing all the wrong things. From crash diets and obsessive cardio to scale addiction and imposter syndrome, they unpack how far they've come — and what actually works for long-term strength, health, and happiness. "Instead of asking 'How small can I make myself?' start asking 'How good can I feel?'" — Sarah  

In This Episode

🍽️ More exercise + less food = results. (Spoiler: nope.) Tanna shares how her younger self was laser-focused on eating as little as possible to reach an ideal she saw in the mirror — while completely ignoring her natural strengths. The shift? Recognizing she's strong and athletic, and building a body that supports the life she actually loves living. 📋 Strict meal plans are the answer. Sarah spent years following rigid diet plans — including Fit for Life, Bare to the Bones, and strict figure competition protocols. Neither host has ever seen a strict meal plan work long-term. HRM's approach teaches macros, fueling for energy and strength, and the flexibility that creates real food freedom — not fear. 😰 Fear of failure keeps you safe. Tanna opens up about the all-or-nothing thinking that kept her stagnant — afraid to step into the gym, afraid to be seen as a leader. Sarah shares how comparing herself to a more credentialed partner made her feel like she'd never measure up. The shift: realizing they each have a different voice, different experience, and that there's space for everyone. ⚖️ The scale tells the truth about your health. Sarah admits the scale once dictated her entire day — and she knows she's not alone. The number doesn't reflect hormones, water retention, muscle mass, or any of the things that actually matter. HRM focuses on measurements, photos, and DEXA scans for the real picture. The scale? Optional. 🏃 More cardio = better results. Sarah used to train twice a day — strength at lunch, a run after work — all in an effort to shrink herself. Now she trains to build strength for life. Her favourite cardio? Walking and hiking. She feels stronger and leaner than ever — without killing herself. (P.S. She also just ran a 10K and signed up for next year. Pink shoes included.)

The Big Takeaways

• Stop chasing short-term results — build something you can sustain forever.
• Work with your natural strengths, not against them.
• The shift from extrinsic (aesthetics) to intrinsic (how you feel) motivation changes everything.
• Most of social media is not real. Love what you already have.
• Focus on the foundations — 90% of results come from mastering the basics.
• You change you. A great coach works on your mind too.

"The goal is not perfection. The goal is building a strong, healthy, energized life that you can actually enjoy living." — Tanna

Mentioned in This Episode

• DEXA scan episode (full episode available in the Training for Life feed)
• Healthy Role Models 12-Week Journey Program
• Bare to the Bones & Fit for Life diets (and why they don't work long-term)
• Atkins diet (butter, bacon, and a life lesson)

Connect with Healthy Role Models

🌐 healthyrolemodels.com
📱 Instagram: @healthyrolemodels
🎧 Podcast: Training for Life on Apple Podcasts & Spotify