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Coach – Zandra

Coach – Zandra

Recent Posts

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Clearing Up Collagen
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My Meno Bod
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My First OLY – self-coached

Sara Harris Coaching – Swim Bike Run

saraharriscoaching

Ironman Coach
British Cycling Coach Level 2 DSU Road
ASCA Swimming Coach
A sassy menopausal coach in her 50s, training bold women over 40.

I once posted "Happy International Women's Day" in

I once posted "Happy International Women's Day" in our resident community Facebook group and got all kinds of backlash. What about us men? - they said. Why just you? - They said.

I will repeat this again, every year, as this is my space and I am the only moderator ;)

To All Women - Happy International Women's Day 2023 - and I know you are all wearing capes - please carry on.

My IWD is a happy one because I have worked on myself, invested in me, and I have an amazing husband who is supportive of me and everything that I want to do. This is indeed a privilege, as I read of 1000s of women on different social groups who live threatened, under pressure, are abused, beaten, unhappy in their jobs and relationships, and fear to leave their circumstances because they have children, or have pressure from their family, or their partner has them under the rod... and they fear failure. My heart goes out to these women and I can only hope that they find their own journey to a happier, stronger and fuller life.

What ever your strive or resolve is this year, try to find happiness in the ordinary first (said my English teacher at school), as when things get special then the magic is even better. 💥

#saraharriscoaching
#internationalwomensday
#striveforbetter
#striveforequality
#womensupportingwomen

My client got in the pool with me 5 lessons ago. A

My client got in the pool with me 5 lessons ago. Actually today is the 6th ..

On the first day she would not let go of the side, or my hand.

This is one amazing lady who really wants to learn. 🤩

#saraharriscoaching #swimcoach #investinyourself #beawesome

The @blueseventy Reaction wetsuit. My verbal expl

The @blueseventy Reaction wetsuit.

My verbal explanation of it is not entirely technical but I just love it. It glides through the water like nobody's business and fits like a glove. It's like it was made for curves!

Today will be the last day that I wear it in UAE waters though, until November. I will be packing it for Cape Town though as I plan to brave the water - it's currently 8 degrees so should be a laugh!

You can get this wetsuit at Sported, above Surf House on Jumeirah Road. www.sported.ae.

#saraharriscoaching #blueseventy #allfortheswim #enjoyyourlife #swimmingfaster #getsportedme

"Movement is how your brain knows you are alive an

"Movement is how your brain knows you are alive and engaged in life." - Kelly McGonigal

There are days when you wake up tired, sore, and without energy. Menopause can hugely affect your ability to get restful sleep, and can really dig into your mental energy.

Scientists talk about "hope molecules", which at first sounds a bit dubious but after having a read about it you can actually understand why this name has come about.

When you exercise, and more specifically when your muscles contract, these molecules called myokines get released. They can affect your mood, your immune system, and basically every organ in your body (even your brain). (which is why I keep banging on about strength training....)

They travel through your bloodstream to your brain, and they act as an antidepressant, make you feel less stressed, and can help you learn. (No pills required, your body is a pharmacy!)

Search "scholarly articles on hope molecules" while you're sipping on your hot cup of scepticism this morning (as you should do, when you hear about something new on the internet) ;)

So if you woke up this morning feeling like shite or exhausted (or your coach woke you up on the phone ;) ) solve the problem and head to the pool, gym, your bike, or just head down to the park and walk it off, briskly.

See? All better 😍

#saraharriscoaching #truth #asitis #mymenobod #nofilters #thisisme #beawesome #belikeyourself #menopausalathlete #showupeveryday #getthingsdone #mindfulness #madmarch #selfcare #blueseventy #allfortheswim #getsportedme @getsportedme

We try to do a Zwift ride on Mondays at 06h00 - fe

We try to do a Zwift ride on Mondays at 06h00 - feel free to join us!

Asd me as a contact on @gozwift BAGE 5045SBR and join us for 45 minutes on a Monday morning. We try to vary the route and we use the "elastic band" so it keeps everyone together.

#saraharriscoaching
#gozwift
#mymenobod
#tits
#investinyourself
#teamsbr

Gorgeous morning ride in Kalba with @teacher_in_me

Gorgeous morning ride in Kalba with @teacher_in_me and @anniemcm_dubai - we were fortunate to see a men's cycling race too and who offered all kinds of liquids and also many of them cheering us up the hills 💜 great spirit!

Really looking forward to coming back again. With a straight helmet ⛑️

Next week - Cape Town @capecycletour 🥳🥳🥳

#saraharriscoaching
#roadcycling
#britishcyclingcoach
#investinyourself
#havingfun
#mymenobod
#menopausalathlete

Friday run - we decided to get our trail shoes our

Friday run - we decided to get our trail shoes our this morning and got for a desert run.

It feels like winter will be ending very soon and I can't wait to hit the trails at home in May.

These @nakedsportsinnovations vests are brilliant, they don't chafe, the don't bounce up snd down and you can fit water, food gels, you name it.

The shoes are from @vjsportshoes , I'm finding them quite comfy with my orthotics as well. Excellent grip!

#saraharriscoaching
#getsportedme
#trainpositively
#trailrunning
#trainforspain
#mymenobod
#borntorun

Last week we had winter sleeves on, this week we w

Last week we had winter sleeves on, this week we were sweating before we even started. Strange weather!

Great ride though, with simple bridge repeats to get the legs motivated for Saturday's ride in Kalba.

Good on Liana for showing up, on my borrowed bike, flat shoes and hydration vest as the bike only has one bottle cage. We will miss you! See you in April.

Run club tomorrow ladies - 06h30 in Al Barsha Pond Park. Will be bringing some toys as well for some additional plyo work ;)

#saraharriscoaching #menopausalathlete #mymenobod #amazingladies #roadcycling #hillrepeats #britishcyclingcoach #beawesome #cantstopwontstop #mauijim #hjchelmets #airwerkscycles #bassobikes

It's coming! As this is my first publication I've

It's coming! As this is my first publication I've ordered a couple of samples from Amazon to see how it looks on paper, bound and ready.

What can you expect from this guide?

1. 51 pages of exercises, using kettlebells, bands, exercise balls, dumbbells and body weight.
2. Guidance on how to plan your training and how to get started.
3. Some information on training as a menopausal athlete with two pages of scientific research for you to read, and also references to other publications where menopausal athletes have been studied
3. Five workouts including "SIT" - with variations to help you put it all together and get started.

No frills, no touch-ups, no filters in my photographic illustrations - it's just me, as I am. Why? Because strong menopausal women come in all shapes and sizes. Being thin and lean does not mean you have conquered menopause, nor does it mean that is what you need to look like. Conquering menopause is the day when you get out of bed and say "OH YES" because you can get your gear on, ride your bike, go hit targets in the gym, kick ass at work and come home of an evening and relax, feeling a sense of achievement, being able to sleep, and then wake up the next day and say "HELL YEAH" and do it all over. It also means that on a day you can CHOOSE to stay home, relax, read, and recover because you've committed to your lifestyle and enjoyed your workouts for the preceding days.

This is the first guide of many to come. I do not have an Editor-In-Chief, I do not have a designer, all I have is my amazing photographer and friend @Yvonne Postma - Photography and the input and ideas from all the amazing women around me.

#saraharriscoaching #menopausalathlete #menopause #onelifeclaimit #mymenobod #magazine #guide #strongereveryday #itsallok #MHT #kettlebellcoach #kettlebells #mymenopausallife #menopausematters

A team that trains together ❤ Nuff said. #sar

A team that trains together ❤

Nuff said.

#saraharriscoaching
#sbrsasspots
#investinyourself
#703in3
#threewaysplit
#pushyourself
#mymenobod
#mnd24
#myname5doddiefoundation
#menopausalathlete
#onelifeclaimit

Swimsmooth Dubai 3rd anniversary swim - I went to

Swimsmooth Dubai 3rd anniversary swim - I went to the Burj and back , round trip 3km and Sharon and the others did the full trip 3.2km. So happy to be there with the team and celebrate @pao.mangilinan success at probably the best swim school in Dubai. Many many congratulations 👏

The beach was filled with such a great vibe and such nice people.

I had to do a run afterwards and had @anniemcm_dubai as support.

Two more green boxes and closer to the start line.

My back was giving me the gip by the end of it so this afternoon will be spent rolling. And sleeping.

#saraharriscoaching
#teamsbr
#swimbikerun
#oceanswimming
@swimsmoothdubai
#menopausalathlete
#menopause
#mymenobod #blueseventy #getsportedme #allfortheswim

Body dysmorphia. What is it? Do you have it? It i

Body dysmorphia.
What is it? Do you have it?

It is a mental health condition where a person spends a lot of time worrying about their appearance and have a distorted view on it.

Do you spend a lot of time looking at yourself in the mirror? Do you look at your belly, thighs, and wish you could change them?

I'm not an expert on this but what I do know is that I always see my flaws.

I look at this photo taken this morning and can see immediately a couple of things that could and will probably change with my training.

The sad thing is that there are many women out there who are suffering with anxiety and depression about the way they look and this I am trying to avoid. Life could be so much worse for me!

Encourage your friends to talk to a professional as this disorder can get way out of hand, they might avoid social situations, sex, and isolate themselves.

Menopausal women can especially go through this if their bodies change.

It isn't easy. Support your wives, friends, and sisters going through menopause, they might need you more than you think.

#saraharriscoaching
#mymenobod
#onelifeclaimit
#bdd
#menopausalathlete
#menopause
#trainpositively
#investinyourself

First day for the the Three-Way-Split training wee

First day for the the Three-Way-Split training weekend and we jumped in with Debbie to do her first 1900m swim ever in one hit.

We had such a good swim we missed out exit point and did a bit extra.

Great swim Debbie!!!

We ran 5km afterwards, 16.1 more to go.

Tomorrow is a 90km bike and a 5km run afterwards.

#saraharriscoaching
#mymenobod
#menopausalathlete
#learnnewthings
#halfdistancetriathlon
#trainpositively
#investinyourself
#openwaterswimming
#oceanman
#blueseventy
#allfortheswim
#keepgoing
#nafent

*** MY MENO BOD ***** There are a lot of books an

*** MY MENO BOD *****

There are a lot of books and publications out there on menopause, on what we should be doing and shouldn't be doing.

Years ago I wrote a strength training manual for my clients' training plans and this year I got some amazing feedback from a client and I started to update it. (Thank you Angie). As I was doing it, I realised that there is a need for a "guide" for all women who are in the menopausal phase who are looking to change. There are 100s of books that cover some exercises and books that cover nutrition, heart health, and weight loss. There are numerous scholarly articles on menopause and strength training and I've spent a lot of time reading. (I've included a list of them in my guide). I read loads of them, and have summarised the important stuff into this guide. (There will be more guides!)

After speaking to lots of women, and reading about all of their issues on menopause pages I believe it is important to understand that you don't need to have a perfect body, it's ok to have wrinkles and we all have that "something" on our bodies we don't like. Start with your imperfect body (nobody is perfect) and start work on it. I'm always a work in progress. I have slimmer months and heavier months. I have months of disciplined training and then I take time out.

When you read this guide (and see my photos), you will see the truth. I don't hide my wrinkles, I don't blot out any imperfections on my sun-beaten skin, because I want you to know that it's possible to be as strong AF and yet still have cellulite, "side boob", and other stuff which only appears in the guide ;)

Rock on ladies!!

(PS I was alone filming this.. no cyclists were potentially at harm 😂)

#saraharriscoaching #mymenobod #menopause #menopausalathlete #ciovita #ciovitacustom

*** MY MENO BOD *** Coming soon! As many of you

*** MY MENO BOD ***

Coming soon!

As many of you know, strength training is key to fighting some of the effects of peri-menopause and menopause. Osteoporosis, decrease in muscle mass and bone strength, weight gain, loss of mojo, to name a few. Strength training also increases your ability to go about your day to day life, and being able to pick up your bags, go hiking, get on your bike or run through trails, with less risk of injury and MORE POWER.

As a woman of almost 54 years old, who has trained her whole life in different sports in varying degrees of intensity, on reaching 47 years old I was in trouble. I gained weight, kept getting injured and really struggled to perform.

So I've put together a guide on how you can start on a journey of getting your health and strength together by working on the three pillars of training that are essential for menopausal women. The guide contains photos on how-to, and the photos are unfiltered, untouched and WYSIWYG. Why? Because I am not selling misdirection. I am selling the truth, because all women become a bit wrinkly, all women's bodies change, all women go through menopause. How that happens and the journey, can be changed!

This guide will be released very soon and available on Amazon as a paperback. And more to come...

You have one life, claim it.

#saraharriscoaching #menopausalathlete #menopause #strongereveryday #mymenobod

Weather beaten salt beaten, but not life beaten.

Weather beaten salt beaten, but not life beaten.

You have one life, claim it.

#saraharriscoaching
#blueseventy
#allfortheswim
#oceanmancoach
#oceanman

Swim run with the team and happy to be keeping to

Swim run with the team and happy to be keeping to my target pace.

So great to have @purplelianabanana back in Dubai!

The water was choppy but so much fun.

Looking forward to this weekend and the Three-Way-Split, finishing off with another swim around the Burj with @swimsmoothdubai

We turned up with the same socks on @sporcks.sc and @asicsme runners. Great minds ;)

Don't forget that on the 18th March we will be doing a 24 hour combined ride for MND24 @mnd24worldwide - all welcome to join us.

Get your MND t-shirt now from @hopasports - all proceeds go #myname5doddie

#saraharriscoaching
#investinyourself
#mnd
#teamsbr
#sbrsasspots
#swimbikerun
#blueseventy
#allfortheswim
#pirates
#piratasdelmundo

We are a beautiful team. Some run, some ride, som

We are a beautiful team. Some run, some ride, some swim, some do all three.

We are magic and we are stronger together ❤

Photos from this weekend, the RAK half marathon, the Spinneys 92 and the Tal Al Zafaran desert run. These amazing women are out there doing their finest and showing up for themselves.

I got the chance to work at the start line with my partner in crime and shenanigans @anniemcm_dubai at the Spinneys 92. I thoroughly enjoyed it and only got abused once from a guy who I made take off his tribars.🤣 Read the rules peeps! And dude, hope you had a good race regardless x

Everyone was friendly and it was great to be in the buzz. Well done to all who raced 💪🏻💪🏻💪🏻 and what a proud day for @stewart_howison and his teams and people for making this event so incredible 👏 🙌

It was also great to meet the people from Ciovita who make our kit. PS: it's pronounced Ciovita - with a "Ch...".....

@ciovita @ciovita_custom

Chee-o-veeta baby🤭 🥳 and congratulations team!

#saraharriscoaching
#sbrsasspots
#teamsbr
#friends
#investinyourself
#raceclean

Why are Turkish Get-Ups so good for you? 1. You c

Why are Turkish Get-Ups so good for you?

1. You can do them anywhere
2. You can use a laundry liquid bottle or make up a a weighted small bag if you don't have weights
3. It's almost a whole body exercise and encourages mobility, core strength and stability.
4. They improve joint strength, activate the glutes and hip flexors during the lunging, rotating, and lifting movements of the exercise.

I've had athletes who complained bitterly about having to do these. The more you do them, the stronger you will get. Add them into your strength routine (ask your physio!)

Start with no weights, then balance a shoe... then add weights. Get creative!

#saraharriscoaching #kettlebells #turkishgetup #stopwhinging :P #thenextlevel #menopausalathlete

Just stunning skies at 06h00 this morning with @dj

Just stunning skies at 06h00 this morning with @djsisterrock .

We set goals this morning (ok admittedly I set a goal and poor Ananda got coerced into it) 🤭

By mid-April her goal is to run one round of the park without stopping.

Mine is to do 3 rounds of the park at my best 5k pace.

Strong bodies, strong minds.

#saraharriscoaching
#showupforyourself
#asicsme (shoes)
#ciovita (running tee)
#getsportedme (visor)
#runderwear (running knicks)
#lornajane (great sports bra)

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