Name: Sarah Van Dyke
Occupation: Weight Watchers Coach
Hometown: Sunshine Coast
Starting weight: 81kg
Current weight: 66kg
What prompted you to start your fitness journey, was there a particular moment or realisation?
I had just returned from living overseas and had put on a lot of weight. Our family had a photo at Christmas and I really knew after seeing it I needed to change some things up.
What was the first change you made to your lifestyle?
First thing I did was change mindset. This was a big block for me. The notion of being accountable to others was really what I needed. I walked through the doors of Weight Watchers as I knew it was a lifestyle.
What other changes did you initially make to your eating habits?
With food I changed up what I was eating and made sure I was eating things I enjoyed. I wanted to make sure I could continue this for life.
What other changes did you initially make to your exercise habits?
I needed to up the ante and for me that was just to actually get started. I started out with walking and added in yoga, body balance.
How did your weight loss/fitness progress?
I kept to the plan and made sure I just increased my exercise as I knew as I lost weight I needed to make sure I was increasing it.
What changes made the most difference?
For me it was reaching out and sharing my experience with other Weight Watchers members. I found the support was what kept me going. Talking and sharing with other likeminded propel really helped.
How did you feel during the process?
I was really lucky that for me I was so motivated that my process was smooth. I loved seeing those little goals reached along the way.
What helped to keep you motivated?
I’m a single mum and throughout I knew I wanted to be the best mum and for me that meant eating well and being a great role model with health and fitness. I can only be the best for her if I’m being the best for me.
Do you have any favourite motivational quotes?
I have a few.
You have to decide what your highest priorities are and have the courage—pleasantly, smilingly, non-apologetically, to say “no” to other things. And the way you do that is by having a bigger “yes” burning inside. - Stephen Covey
Never give up anything now that you can’t give up for the rest of your life.
What are your current short and long term goals?
My short term goals are to work more on being more kind to myself and work on me time. I know how important that is. Long term I want to build some more muscle definition. I know I need to build more muscle to help with metabolism.
What would a day on a plate look like for you now? A day on my plate would look like this:
Breakfast: My apple pie oats
Morning tea: High protein yogurt and fruit
Lunch: A wrap with protein and salad
Afternoon tea: A boiled egg and almonds
Dinner: My easy pasta bake, Cajun barramundi and rice or salmon and vegetables.
What is your current exercise routine?
I have to fit it around my daughter, work and school. I do some simple yoga at home and walk a few times a week.
What achievement are you most proud of?
Starting a simple food Facebook group that was made for a small group but now it’s sitting at over 13,000! I never ever imagined others would like my recipes so much. I get so many saying that the recipes I create help them to stay on track and eat well.
What advice would you give to others wanting to do the same?
Don’t wait for the start of a month, don’t wait for a new year. You need to start now, today and then you will be closer to your goals.