The New You Podcast With Sara Harkin

You know the moment when you didn't get what you wanted, but you tell yourself you didn't want it anyway? Is that you trying to convince yourself you didn't want it, or trying to soften the blow so you don't have to face the feelings and take action. 

We're going all in on the P word. Join Sara, in a deep and empowering conversation on all things perimenopause. Sara's background as a nurse informs her practice as a menopause specialist coach in a beautiful way. Couple that with the fact that Sara works every day for almost a decade with women only in the health an fitness world, this episode will be one to listen and listen again to.

In this episode: Sara breaks down exactly what she would do, (and not do) if she had to start from scratch today.This story is a personal one, coming from a place of real life experience the highs and the lows or the journey of really trying to change your life and health.

In this episode: — Why the tone of every group you're in is a direct reflection of its members' values — The real reasons women stay in dynamics that drain them — The subtle manipulation we don't even recognise in ourselves — What gossip actually reveals about the person doing it — How romantic relationships follow the same patterns — and what to do when you've lost yourself inside one — The direct challenge Sara leaves you with this week

In this episode, Sara gets honest about her own relationship with exercise — and why it took her years to realise that what she'd been doing wasn't health. It was punishment.We've been handed a plan built around shrinking. Eat less. Move more. Burn it off. And for most women, that cycle quietly exhausts them for decades without ever making them feel strong, capable or at home in their own body.This episode is about what's on the other side of that.Sara breaks down why strength training is one of the most powerful investments a woman can make — not just for how it changes your body, but for how it changes the way you feel about yourself. She covers the science behind muscle loss, bone density and menopause, shares real stories from women she's coached, and asks you one question that might be harder to answer than you expect.If you've ever moved your body to earn something or burn something — this one's for you.You'll walk away with: — A completely reframed understanding of what exercise is actually for — The science behind why strength training matters more as we age — The mindset shift that changes everything — And a quiet challenge that's yours to sit withNew episodes every week. Follow so you never miss one.

Every January, women promise themselves a fresh start.More motivation. More discipline. More rules.And every year, it ends the same way. Guilt, frustration, and the feeling that something is wrong with you.In this episode, Sara breaks down why New Year’s resolutions and “getting back on track” thinking keep women stuck, and why relying on motivation and willpower was never going to work long-term.This isn’t a workshop or a hype-filled reset. It’s a grounded conversation about stepping away from quick fixes and starting to think in terms of values, direction, and sustainable health.You’ll learn why women drift away from goals even when they care deeply, how language like “on track” and “off track” quietly undermines progress, and what it actually takes to build habits that survive real life.If you’re tired of starting every year with pressure and ending it with guilt, this episode will change how you approach your health in 2026 and beyond.

So many women say they want the change — the strength, the confidence, the peace, the energy, the version of themselves they know is possible — but when it comes to doing the work, something collapses. Not because they’re weak. Not because they “lack willpower.” But because they’ve trained themselves to chase outcomes instead of building the identity that can hold those outcomes.In this episode, we get honest about the gap between the life you say you want and the life your daily actions are building. We talk about the lies we tell ourselves to avoid discomfort, the habits that slowly dismantle our self-trust, and the mindset that keeps women stuck in the cycle of starting again, waiting for motivation, and never quite following through.You’ll hear stories from women just like you — high-achievers, caregivers, perfectionists, people-pleasers — who can run a family, a career, a household… yet still struggle to show up for themselves. We unpack why that happens, how the brain resists change, and why personal transformation requires something deeper than “being good” for a week.This is the episode that asks you to look in the mirror with compassion and with honesty. To stop outsourcing your power. To stop waiting for the perfect moment. To stop wanting the outcome more than you want to become the woman who can create it.If you're done dipping your toe in, done negotiating with your excuses, and ready to step into the identity that actually matches your goals — this is your turning point.

If your brain feels loud lately - not just busy, but loud - this episode will feel like someone finally put words to what you’ve been carrying.In this deep, steady, truth-telling conversation, Sara Harkin breaks down why so many modern women feel mentally overloaded, anxious in their bodies, and unable to switch their minds off… even when they’re exhausted. This isn’t “you’re stressed, go relax” advice. This is the real psychology, the real hormone shifts, and the real emotional load women live under every single day.You’ll learn: • why your nervous system is overstimulated • how perfectionism, people-pleasing, and under-eating make your mind louder • the role hormones play in anxiety (especially in your 30s, 40s and 50s) • why women who hold everything together often struggle the most • how to break the “loud brain loop” and create genuine calm • the identity shifts that quiet your mind more than any quick fix ever couldThis episode blends lived experience, grounded neuroscience, emotional truth, and the practical tools women need to regulate their minds without shaming themselves.If you’ve ever thought, “I should be coping… so why do I feel on edge?” — this is the episode you didn’t know you needed.You’re not broken. You’re not “too sensitive.” You’re a woman who has been carrying too much for too long. And there is a way back to calm, clarity, and steadiness.Press play. Let’s quiet the noise - together.

Ever found yourself eating toast over the sink at 9pm, calling it dinner after a day of running around? You’re not alone, and it’s not a willpower problem. In this episode, I dive into the hidden cost of “not having time to eat” and why so many women are normalising under-fuelling, skipping meals, and running on fumes. I share Lisa’s story, a busy mum and business owner who thought she had a willpower problem, but really had an energy problem, and how common this pattern is for women juggling careers, kids, and everything in between.We’ll unpack why feeding yourself has become optional, how this mindset is wrecking your energy, hormones, and digestion, and most importantly - how to break the cycle. This is not about dieting, detoxing, or tracking every bite. It’s about learning to fuel your body with respect, consistency, and care - because you are not an afterthought.If you’ve been skipping meals, grabbing scraps, or waiting for life to “calm down” before you look after yourself, this episode is your wake-up call.

You’re trying to eat better. To look after yourself.But instead of feeling empowered, you feel judged, from others and sometimes, from yourself. Is it clean enough? Am I trying too hard? Not hard enough?What used to feel like self-care now feels like pressure… and guilt.In this episode, we unpack how “healthy eating” became tangled up in diet culture, social pressure, and perfectionism—and why so many women feel like they’re failing no matter what’s on their plate.You’ll learn how to spot the subtle guilt-traps, how to reclaim your relationship with food, and how to eat in a way that feels grounded, enjoyable, and actually supportive of your goals, without shame, second-guessing, or performance.

How many times have you delayed your goals because you were “waiting for the right time”?Maybe it was starting a fitness journey.Maybe it was launching a business idea.Maybe it was putting yourself forward for an opportunity.And maybe… you’re still waiting.In this week’s episode, I break down why perfectionism and the “fresh start” trap are silently keeping you stuck — and how to break free before another year slips by.🎧 Listen now: Why Waiting to Get It Perfect Is Wasting Your Life

Most women are sold fluff, fads, and “toning” classes, and it’s keeping them weak, frustrated, and stuck.In this episode, I’m giving you the real crash course in training that will change your body, your mind, and your life. You’ll learn why lifting weights is the single most powerful thing you can do for your health, why full-body workouts beat “leg day” every time, how to train optimally - and safely, how to choose the right weights, and why cardio is essential — not the enemy. We’ll cut through the fear-based nonsense about cortisol, talk progressive overload in plain English, and help you finally stop wasting time in the gym. This is the truth about strength training every woman needs to hear.

If you're the kind of woman who gets sh*t done, at work, at home, in every corner of your life - but still finds yourself struggling to stay consistent with your health and fitness, this one’s for you.In this episode, we’re unpacking The High Achiever’s Dilemma - why women who are competent, capable, and successful often fall into the trap of all-or-nothing thinking when it comes to their body. You’ll learn why perfection is keeping you stuck, how emotional wiring from years of pressure and performance sabotages your progress, and what actually needs to shift if you want results that last.This is not about trying harder. It’s about doing it differently altogether.If you've ever felt like you’re failing at the one thing that matters most, you’re not broken. You're just playing the wrong game. Let’s change that.

Stop Waiting for Life to Calm Down: The Myth of BalanceYou’ve been told you need more balance - but what if that’s the very thing keeping you stuck?In this episode, I’m calling out the lie that modern women have been sold about “doing it all,” and why the constant chase for balance is actually causing more guilt, procrastination, and burnout. You’ll learn why balance isn’t the goal, why messiness is inevitable, and what to focus on instead if you want to live a life that feels aligned, energised, and yours.If you’ve ever felt like you’re behind, like you’re not managing things “well enough,” or like something has to give, this is the conversation you need to hear.

Anxiety Isn’t Who You Are: Reclaiming Control in a World That Overwhelms YouIn this episode, Sara opens up about her personal journey with anxiety—what it used to feel like, how it ruled her life, and what changed. This isn’t a conversation about quick fixes or surface-level self-care. It’s a real talk about identity, overstimulation, and the pressure modern women face to hold it all together while burning out silently.If you’ve ever said “I’m just an anxious person,” this one’s for you. Because maybe… you’re not. Maybe you’re just navigating a world that’s too much, with too little support.We’ll dive into:Why anxiety isn’t your identityThe difference between having anxious thoughts vs being anxiousWhat helps when nothing seems toWhy women feel the pressure to be everything for everyoneAnd how to stop letting anxiety run the showIt’s time to reclaim your sense of self, and build a life that supports your nervous system, not just your to-do list.

You’re doing everything you’re supposed to.Holding it all together.Showing up.Keeping things running.But inside? You feel flat.Disconnected. Like you’re just going through the motions.You look in the mirror and think: “I don’t feel like me anymore.”If that hits home — this episode is for you.We’re talking:What identity loss really feels like (and why it’s so common)How your roles, your body, and your voice can slowly fade without you noticingAnd how to start rebuilding a version of you that feels real again🎧 New podcast episode now live Title: “I Don’t Know Who I Am Anymore”💬 If this resonates, share it. Someone you know needs it.

🎙️ Should You Be Syncing Your Training to Your Cycle?You’ve seen the charts, the TikToks, the well-meaning infographics: “Lift heavy in the follicular phase, slow it down in the luteal phase, avoid carbs here, add calories there...”Cycle syncing has become the new buzzword in women’s fitness, but does it actually help? Or is it just another way women are being told to fear their own hormones?In this episode, I break down what the research really says about training across your menstrual cycle, including the truth about strength, cravings, fatigue, and the rise of influencer-led misinformation.We’ll talk about hormonal birth control, perimenopause, and why expecting to feel weak in certain phases can become a self-fulfilling prophecy. Spoiler: Your body isn’t broken. And your progress doesn’t need to pause just because it’s day 21.Whether you’ve been curious about syncing or you’re tired of overcomplicating your routine, this episode will help you cut through the noise, trust your body, and train with confidence all month long.

If you’ve ever said “I was good this week” or felt guilty after a weekend of eating out, this episode is for you.We’re unpacking the toxic language so many women use around food — and the hidden damage it causes. Because labeling yourself as “good” or “bad” based on what you ate doesn’t just affect your diet… It impacts your self-worth, your mood, and your ability to feel in control.In this episode, we cover:Where this ‘good vs bad’ food mindset comes fromWhy it leads to guilt, bingeing, and all-or-nothing thinkingThe real reason women try to control food when life feels overwhelmingHow to start healing your relationship with food — without rules, fear, or shameIf you’re ready to ditch the food guilt and feel at peace with how you eat, hit play.This one goes deep.

You’ve Cleaned Up Your Diet – Why Hasn’t the Scale Moved? You’ve cut the crap. Swapped your snacks for healthy options. Cooking at home more. Maybe even training and walking more too. So why does the scale refuse to budge - or worse - creep up?In this episode, Sara breaks down exactly why eating better doesn’t always lead to fat loss, especially for women in their 40s, 50s, and 60s. You’ll learn the hidden mistakes that sabotage progress, the real difference between eating for health vs. eating for fat loss, and what  actually makes a difference when your hormones, metabolism, and stress are working against you.If you’re doing “everything right” and still feeling stuck - this episode will change the way you think about food and fat loss.

In this episode, we’re diving deep into a struggle so many women face silently - even while making visible progress: the disconnect between how you feel and what you see. If you’ve lost weight, built strength, started eating better, and still find yourself picking apart your body in the mirror, this one’s for you.We unpack where this chronic self-criticism comes from, how body image is shaped by decades of societal pressure, and why the scale and photos can’t heal the internal beliefs we’ve carried for years. You’ll learn practical tools to shift your mindset, rewire your inner dialogue, and stop letting self-judgment undo your hard work.This episode is your reminder that confidence isn’t a goal - it’s a skill. And you can build it. Even if you’ve struggled your whole life. Even if you’re still learning how to see yourself clearly.If this resonated, share it with a woman who’s doing the work but still feels stuck when she looks in the mirror.

Feeling overwhelmed by fitness advice online? You’re not alone. In this episode, we unpack why so many women feel stuck, confused, and frustrated despite their best efforts - and why it’s not your fault. From self-proclaimed hormone “experts” to misleading influencers and viral fitness trends, the internet is flooded with noise that makes finding an actual solution feel impossible. You’ll learn how to cut through the chaos, what real change actually takes, and how to protect your mindset (and results) by cleaning up your digital inputs. If you're tired of trying everything and getting nowhere - this one's for you.

What’s the real cost of staying the same? In this short but powerful episode, we break down why inaction isn’t neutral — it’s a decision with consequences. From energy and confidence to long-term health and quality of life, you'll learn how staying in your comfort zone can slowly chip away at the future you actually want. If you’ve been waiting for the “right time” to change, this is your wake-up call.

Mrs. Perfect is holding you back.If you’ve ever felt like you have to do everything right to make progress – read this twice.You don’t need another 6-week challenge. You don’t need to start over on Monday. You don’t need to be more “motivated.”You need to break free from perfectionism.Because underneath the high standards and all-or-nothing mindset is a fear of failure, a fear of judgement, and a fear of not being good enough. But here’s the truth: the women who win at this don’t do it perfectly.They just keep going.If you’re tired of starting and stopping, chasing “perfect” and feeling like nothing’s ever good enough…🎙 Check out this weeks podcast: Mrs. Perfect – How Perfectionism Keeps You Stuck, Stressed, and Playing Small.Your breakthrough might just start here.

Struggle with criticism? Here’s how to stop taking feedback personally & use it to level up.Most people let feedback—especially the negative kind—knock them down. But here’s the truth: feedback isn’t fact. What people say about you says more about them than it does about you.Ps. If you'd like help on your own journey - click below:https://www.saraharkinfitness.com/apply/

In this week's episode, I dive deep into the truth about "putting yourself last" - something we can all be guilty of as busy women.However, there's a cost that comes with doing that, and in the long run - it's simply not worth it. If you need help getting started on your own journey, click the link below:https://www.saraharkinfitness.com/apply/

On today's episode - we go on a deep dive into an often overlooked & taken for granted element of any health & fitness journey - sleep. If you need help on your own journey, you can head to https://www.saraharkinfitness.com/apply/ for an overview of how my private coaching program the New You Project works

A deep dive into menopause - and steps that can be put in place to take control of your health & wellbeing at any stage of menopauseFor free resources, or to apply for our private coaching, head to saraharkinfitness.com

If this episode has resonated with you and you'd like our help on your own journey, please reach out by clicking the link below, give us as much information as you can, and we'll be in touchhttps://synergycoaching.online/get-started

In this week's episode, we dive deep into the topic of extreme ownership, and how you can take control of your life by eliminating blame and embracing responsibility for everything that comes your way

In today's podcast, I'm diving deep into a topic that's close to my heart: Fit Shaming. As a women's health coach, I've witnessed firsthand the pervasive culture of judgment and criticism surrounding women's bodies and fitness journeys. Join me as I share my personal thoughts, experiences, and insights on fit shaming. From unrealistic beauty standards to the subtle (and not-so-subtle) comments we receive, I'll explore the various forms fit shaming can take and its detrimental effects on mental and physical well-being.This video isn't just about highlighting the problem; it's also about empowering ourselves and each other to rise above the negativity. I'll be offering practical tips and strategies for dealing with fit shaming, whether it's from strangers, friends, or even our own inner critic.So grab a coffee, cozy up, and let's have a heart-to-heart about fit shaming. Together, we can create a world where every woman feels empowered and confident in her own skin.. 💕 #FitShaming #empowerment #womenshealth #fatloss

I always get asked - "Sara, you're on holiday, would you not just take a day off?"And the answer is - no, I don't. Same way I don't take a break from brushing my teethEverywhere I go, I'll stay on top of nutrition & training - but not for the reasons you might thinkListen for an insight into how you can feel your best on holidays this Summer too 

Every week, I'll speak to women who tell me that they know what their problem is - they struggle with consistencyAnd they just can't find the "willpower" or "motivation" to be consistentHowever - what if the problem lies within what you're actually trying to be consistent with?If the route forward isn't the correct one - trying to be consistent will always be an uphill battleIf you need help with your own journey, head to https://synergycoaching.online/get-started 

What you do on a day to day, or week to week basis, is either bringing you closer to - or further away from - the goals that you've gotAnd diving into what those habits and behaviours are can be a very revealing insight into the trajectory you're currently on Listen and find out what path you're on right now, and if you need help, head to https://synergycoaching.online/get-started and lets talk about YOUR journey 

Have you ever noticed that when you start to excel at something, whether that's your career, your fitness goals, your relationship - whatever it may be for you, there'll always be people who'll make some kind of negative remark, even if what you're doing has nothing to do with them?Tall Poppy Syndrome is when people are resented, disliked, criticised or "cut down" because of their achievements, and if you're not strong enough to recognise it for what it is and tune out - it can keep you stuck in the very situation you're trying to break away from. If you need guidance on your own journey of becoming the New You, click the link below to apply for coachinghttps://synergycoaching.online/get-started

Is weight loss really all you're striving for? Or what's the deeper reason behind your journey?Let's dive into focusing on the scale today, and the many other metrics that exist to track and assess your progressIf you need help on your own journey, click the link below to apply for Private Coaching on our New You Project program.https://synergycoaching.online/get-started

If you're constantly hoping that one day, a magical "motivation fairy" is going to come knocking at your door, and suddenly your life will fall into place - think againIn this episode, I take you through a practical session that I shared with my clients to allow you to break away from feeling like you have to rely on feeling "motivated" to take control of your life Follow along with the steps I walk through - or just listen and think it over - but either way, I hope this flicks the switch for you to realise that the sooner you stop waiting around for "motivation", the sooner you can actually get to where you really want to be

Without change - nothing changesSo many of us stay in the "comfort" of our current circumstances that aren't serving us, and aren't bringing us any closer to our goals - simply because the thought of change is scaryListen to this step by step guide on how you can identify exactly what you want to change in your life right now - and walk away with the action steps on what to do about it

In this episode, I go on a deep dive into the underlying driving force that when unlocked - will give you all the long term motivation you need to completely change your life. No more fad diets, no more quick fixes before a holiday - but shifting your focus on making the decision to live a truly fulfilling life as the best version of you

Welcome to episode one of the New You Podcast! In this episode, I share an insight into my life, my own fitness journey and how it all began, and my mission and purpose to empower women to take control and optimise their health, fitness, mindset and overall quality of life.