Aspire to Inspire
Welcome
a multi-media visual artist and a newly graduate in fitness, Sarah Kane-Matete also known as MamaSez resides in beautiful Gisborne in Āotearoa (NZ) where living the dream exists within her world in nurturing her young family and pursuing her career passion within her work as an indigenous artist. Sarah's medium direction revolves around tatak (Filipino tattoo) and tā moko (Māori tattoo) where she works from her private studio. Sarah has recently graduated from NZCEL4 in Fitness and is furthering her studies into NZCEL5, currently in the works to building a second business as a personal trainer.
12 Week Custom Design Exercise and Nutrition Fundamentals Programme
Graduates Review
Coach's Words
Introducing Ronelle
An instagram follower, new to Gizzy, reached out about my 12Week Custom Design Exercise and Nutrition Programme, made an appointment with me, joined Anytime Fitness Gisborne Gym and the rest is history.
Her starting body weight was at 67.7kg as a size 12-14 and today being the last day of her programme weighing in at 57.7kg fitting a comfy size 10 with room to move. Her goal was to get that bikini body and holistic health and wellbeing. She mentioned that it would be nice to get down to the 50 kg’s zone.
Ronelle absolutely delivered within her prep and is in perfect condition to really start building lean muscle and transform yet again!
I’m so proud of this woman she has evolved next level inside and out and is proof that the recipe works cos she worked!
Nutrition Programme
• What did you enjoy most about the Nutrition Programme?
It felt like it was heaps of food until the last week.
• What did you least enjoy about the Nutrition Programme?
The cost of fish, salmon, steak and eggs.
• What was the most challenging component of the Nutrition Programme?
The last week eating fish and greens.
• What was the easiest component of the Nutrition Programme?
Having a set schedule and knowing what to eat and when.
• What is your biggest learning from the Nutrition Programme?
Protein, protein and more protein. Building meals around macro's.
• What did you enjoy most about Sarah as your Nutrition Coach?
Knowing that you had won 3 comps in the past, I trusted you knew exactly what I needed to do and when.
• Is there something Sarah could do to improve her Nutrition Programme and/or her performance as a coach with her Nutrition Programme?
Perhaps with any updates to the nutrition, a new spreadsheet to be emailed through.
Exercise Programme
• What did you enjoy most about the Exercise Programme?
The variety of exercises I was shown.
• What did you least enjoy about the Exercise Programme?
The 5 minute warm up, I should of mixed it up instead of jumping on cross trainer every time.
• What was the most challenging component of the Exercise Programme?
The compound exercises.
• What was the easiest component of the Exercise Programme?
I don't think any of it was actually easy, abs perhaps.
• What is your biggest learning from the Exercise Programme?
You need to lift heavy and fail to make a change to the way your body looks.
• What did you enjoy most about Sarah as your Exercise Coach?
How knowledgable you are with form and technique. You pushed me to my limits, you believed in me and encouraged me to do the best I could do.
• Is there something Sarah could do to improve her Exercise Programme and/or her performance as a coach on the gym floor?
The day you told me to get off one of the machines I felt like quitting, but then I got over myself lol
Holistic Health
• What are the positive physical changes you experienced with Sarah’s Custom Design Programme? (eg: physique, hormonal, skin, training performance)
The way my body looks - so much better shape!, my skin is clearer. Menstruation - I noticed a big change here, especially the 1st month. Usually leading up to it, I would be really moody for at least 2-3 days. This time there were no symptoms like that, it just arrived. I also noticed, all the clean eating got rid of my bloating.
• Where there any negative physical changes?
No
• What are the positive mental changes you experienced with Sarah’s Custom Design Programme? (eg: mindset, attitude)
I walk into that gym with no hesitation, I know what I need to do and block everyone else out.
• Were there any negative mental changes?
No
• What are the positive spiritual changes you experienced with Sarah’s Custom Design Programme? (eg: confidence, self-worth, self-love)
I am walking around like a different person, head up, shoulders back, so much more confident than when I first met you. I know I need to carry on with what you have taught me for my future self.
• Were there any negative spiritual changes?
No
• What did you enjoy most about Sarah as your Holistic Coach?
You took the time to get to know me as a person, not just a PT. The talks we had when I needed to ditch those limiting beliefs .
• What are the biggest things you learned about yourself from the beginning, during and finishing the 12 Week Custom Design Exercise and Nutrition Programme?
I can do it! I did it! I was treating my body like crap before, not eating the right foods or quantities. I can lose weight without cardio. I can do anything if I want it bad enough. I was disciplined. I learnt that I never want to go back to how I was.
• Is there something Sarah could do to improve her performance as a coach with helping you build yourself from the inside out?
I can't think of anything.
• Is there anything else you would like to add to your customer review?
Your 12 week programme is the best investment I have ever made in my health and wellbeing. I wish I had met you much earlier and engaged you as a coach years ago. I exceeded my own expectations. I have learnt so much in these 12 weeks that I will apply going forward for the rest of my life. Thank you so much, I really enjoyed working with you and getting to know you and will definitely be back for round 2.
Coach's Words
Introducing Suzie
A background of living in quiet desperation internally and externally. A perfectionist, high achiever but it’s never enough and I’m such a failure mindset. A vegan with a terrible relationship with food and not a lot of experience in the gym. Sick and tired of being sick and tired, Suzie came to me open, willing and receptive to change.
She actually caught me on a day where I had a good handful of clients ‘commit’ to my 12Week Custom Design Nutrition and Exercise Programme. They paid me and then they disappeared never to be seen again, before they even started. Because I want to help everyone win, I was filled with disappointment the day Suzie walked in, in particular and I gave her the ‘don’t waste your time or my time and don’t waste your money if you’re not going to commit’ - ‘actions speak louder than words’ - ‘if you’re looking for a vegan diet you’re talking to the wrong person’ - ‘I’m a brutal coach btw’.
But maybe the 'what's up' is what she needed cos this girl gave 10000% of everything she had! Literally! From eating fresh air and vegan to a 2500 calorie feasting carnivore. From hang ups over her legs and glutes to identifying they are her actual ass-sets. From beating herself up and crying in her car because training wasn’t perfect, to holding grace for herself and developing mental strength and a peaceful heart.
With her transparency, accountability, work ethic, commitment and humble but fierce attitude, well, she showed me waaaasssuuuuppp!
Weighing in on her first day at 66.3kg, today weighing in at 60.5kg. From a skinny/fat girl (visibly skinny with high body fat), to a mind spirit and body so vicious and I am her witness.
I couldn’t be more proud of Suzie! I cannot wait to see the next evolution of her!
Nutrition Programme
• What did you enjoy most about the Nutrition Programme?
What I enjoyed most about the nutrition programme was that it gave me something to follow, there was no guesswork involved and every meal was broken down into an easy to follow guide with macronutrients, something I appreciated given my initial fear of food and calories was that the calories were not included for the first few weeks of my programme.
• What did you least enjoy about the Nutrition Programme?
Personally the least enjoyable part of the nutrition programme initially was overcoming my fear of food and as a vegan adjusting to incorporating more animal based products within my diet however this was something I had wanted to try and I'm so glad I did because the results really speak for themselves.
• What was the most challenging component of the Nutrition Programme?
The most challenging component of the nutrition programmes was being prepared, weighing all my food and meal prepping was a new experience for me however over time it became second nature.
• What was the easiest component of the Nutrition Programme?
The easiest component of the nutrition programme was that it consisted of really simple foods that were easy to find and relatively inexpensive, there were no complicated recipes that required vast amounts of random ingredients which made following the programme easier.
• What is your biggest learning from the Nutrition Programme?
My biggest learning take away from the nutrition programme was the importance of eating the right foods and eating enough food! It had such a huge impact on my energy and endurance levels in the gym and outside of the gym. I now also have all my nutrition programmes at my disposal to utilise in future and continue my progress.
• What did you enjoy most about Sarah as your Nutrition Coach?
What I enjoyed most about Sarah as my nutrition coach was how she consistently checked in with me and how I was going with my food, she tailored my programme to align with my strength goals, monitored how I was going each week and adjusted my nutrition accordingly.
• Is there something Sarah could do to improve her Nutrition Programme and/or her performance as a coach with her Nutrition Programme?
In my opinion I don’t think there is anything Sarah could do to improve her nutrition programme, it is strict but I think this is what guarantees the best results.
Exercise Programme
• What did you enjoy most about the Exercise Programme?
The thing I enjoyed most about the exercise programme was the structure it provided me with, the breakdown of exercises, sets/reps/rest times/stretching was very comprehensive and gave me more confidence in working through my gym sessions.
• What did you least enjoy about the Exercise Programme?
As a gym newbie at first the exercise programme was slightly overwhelming, it was a learning process adjusting to the gym jargon and realizing I needed to allow myself more time to work through and learn exercises but in reflection I think that was all a part of the 12 week process.
• What was the most challenging component of the Exercise Programme?
The most challenging component of exercise was starting in all honesty and conditioning my body to do the work, showing up for myself consistently and pushing myself every session. All the tools were provided to me so doing the work was the biggest challenge.
• What was the easiest component of the Exercise Programme?
Once I had a grasp on the exercises the easiest component was having a set routine to follow week after week and build on in terms of correct form and weight and confidence.
• What is your biggest learning from the Exercise Programme?
My biggest learning take away from the exercise programme was the fundamental importance of correct form and technique and pushing myself to failure and as sarah always said to me learning to “fail forward”.
• What did you enjoy most about Sarah as your Exercise Coach?
On this programme I invested in myself by choosing to commit to 3 PT sessions per week, which I believe was crucial to my progress on the gym floor. Every session Sarah showed up for me 100% and taught me how to show up for myself in the same way. She pushed me beyond what I thought my limits were and was tough but always incredibly encouraging and in tune with my energy levels and capabilities. Training with Sarah kept me on track and accountable and week by week I progressed and learnt more on the gym floor, she always answered every question I had with a wealth of knowledge, for example why we were doing certain exercises and what muscles we were targeting and for what purpose which added to my knowledge and allowed me to develop the mind to muscle connection which previously I had never understood.
• Is there something Sarah could do to improve her Exercise Programme and/or her performance as a coach on the gym floor?
In my opinion there isn’t anything Sarah could do to improve her exercise programme or performance as a coach on the gym floor.
Holistic Health
• What are the positive physical changes you experienced with Sarah’s Custom Designed Programme? (eg: physique, hormonal, skin, training performance)
On the 12 week programme I experienced a wealth of positive physical changes. My physique now in comparison to the start is insane! I have so much muscle definition, no more bloating and noticeable changes in my aesthetic shape and huge improvements in posture. Having struggled with hormonal acne for most of my life my skin is now the clearest and smoothest it has ever been. My training performance also improved dramatically. I have more strength and endurance than ever.
• Where there any negative physical changes?
I experienced no negative physical changes at all.
• What are the positive mental changes you experienced with Sarah’s Custom Designed Programme? (eg: mindset, attitude)
Mentally I experienced a lot of positive changes, I learnt to change my mindset around failure and perfectionism and hold more grace for myself, I learnt to show up to every session with a positive attitude regardless of how my day was going. I think overall I just learnt to relax and stop being so hard on myself, as someone who came to this programme stressed out all the time and often overwhelmed by negative self-talk working on my mindset and attitude was a real game changer and I feel so much more equipped in that sense now.
• Were there any negative mental changes?
I didn’t experience any negative mental changes, however there were weeks that really pushed me to confront my conditioned way of thinking and fight against years of learned behaviour, being vulnerable in this process was the hardest thing I’ve ever done but it definitely paid off.
• What are the positive spiritual changes you experienced with Sarah’s Custom Designed Programme? (eg: confidence, self-worth, self-love)
Positive spiritual changes I experienced on this programme were increased confidence and a feeling of being more self-assured. I really had little to no love for myself at the start of this journey and learnt to hold space and be more gracious with myself. My sense of self-worth has improved and I’ve also learnt to love and appreciate myself and be more wise with my energy.
• Were there any negative spiritual changes?
I experienced no negative spiritual changes if anything I came with all the negative spiritual energy and exorcised it from my being.
• What did you enjoy most about Sarah as your Holistic Coach?
Sarah as a holistic coach was just incredible, she truly changed my life for the better, every week she coached me through the depths of myself and essentially guided me to evolve from the inside out. I came face to face with a lot of internalised bs and Sarah provided me with the tools to work through these issues and apply to my life in future.
• What are the biggest things you learned about yourself from the beginning, during and finishing the 12 Week Custom Designed Exercise and Nutrition Programme?
When I first signed up to the 12 week custom designed exercise and nutrition programme my goals were to increase strength and develop a solid foundation in terms of exercise, coming from a background of chasing the skinny girl aesthetic. I really wanted to change direction and try something different to avoid falling back into that cycle. The biggest things I learnt about myself over the course of this journey was that it’s not just about how you look on the outside, in a lot of senses my mindset and negative opinion and view of myself were the things most detrimental to the process. I learnt that I was applying so much pressure to myself to be ‘completely perfect and do the best’ and depriving my body of sufficient nutrition that no wonder I was always so low energy, irritable and unhappy. Over the 12 weeks I learnt to overcome a lot of these thoughts and feelings and the value of consistently doing the work internally. With Sarah’s help I learnt that by adjusting my mindset and internal state the external aesthetics follow and are honestly just a by-product of this work. I learnt that I am strong, determined, committed and capable and I am so damn proud of myself for committing to changing my life and now reaping the benefits of all the hard work.
• Is there something Sarah could do to improve her performance as a coach with helping you build yourself from the inside out?
I think Sarah gave me all the help I needed and more so there isn’t anything I can think of that would improve her performance as a coach.
• Is there anything else you would like to add to your customer review?
Choosing and committing to Sarahs 12 week custom design exercise and nutrition is choosing and committing to winning! Sarah truly matches your energy and everything you put in she puts in to you plus more. I feel so grateful to have had Sarah as a coach, the entirety of my journey she lifted me up and showed me discipline and love. Also a female having a coach so in tune with female hormones, health and energy was truly a game changer. Sarah is so committed, obsessed and passionate about her work that she is truly unmatched, she pours all her knowledge and experience into you and provides you with all the tools to smash your goals and succeed.
Coach's Words
Introducing Havana
Accidentally walking into my group training class earlier in the year upon my return to Anytime Fitness Gisborne Gym, Havana became a regular and shared with me her self directed weight loss journey, convicted she is not stopping because girl got goals! Best believe I informed her of my 12 Week Custom Design Nutrition and Exercise Programme which right there she decided she was all in. I was excited to get Havana started because the optimism and vibey attitude that oozes from this wahine is something so attractive and as I told her a zillion times, a vibey attitude will always win no matter what.
With a starting weight of 87.6kg, Havana came in with a ‘skinny’ goal, she ate next to nothing, struggled through hormonal health concerns using pharmaceuticals for endometriosis, not having menstruated for over a year. She spent her work lunch hour running around the block, she under-utilised her gym membership only using the cardio machines and she had a mindset that I had to break through to help her understand the importance of being coachable to gain ultimate results.
Today weighing in at 76kg, 11.6kg lighter, ecstatic with an athletic result, eating over 2000calories, understanding food is medicine, menstruating again within 2 weeks of starting my programme, no more running around the block or cardio machines and weight training is her new best friend. Havana has taken this journey as an opportunity to reevaluate every aspect of her life, get to know who she really is and reinvent herself to become the greatest version.
With an almost flawless journey, we experienced her first set back this morning with those old self limiting beliefs creeping in which she clearly incinerated! In the beginning she actually said she didn’t want me to share her journey which I responded with ‘you will’.
I'm so proud of Havana and can’t wait to witness the next evolution of her!
Nutrition Programme
• What did you enjoy most about the Nutrition Programme?
When it comes to nutrition I loved that Sarah made many adjustments along the way for me even in my final week I texted her first thing in the morning and she had me sorted before work. I enjoy so many different tastes and I now crave food! It was hard at first to get in every meal and training my brain to eat 5 meals a day especially because I never ate so much prior to my program, now I can’t imagine anything less than 5 well rounded meals.
• What did you least enjoy about the Nutrition Programme?
I didn’t have anything I didn’t learn to enjoy but in our first meeting we discussed me wanting to replace strawberries with blueberries and Sarah said if I didn’t follow the programme I would have to look at myself when it came to my final results and that was all I needed to hear, and now as Sarah predicted I love strawberries and I am so happy with my final results from working my program to the T!
• What was the most challenging component of the Nutrition Programme?
The challenging part of the program at first was getting into a routine of when I would cook specific things and also how much as to not have to waste any food and finding ways to get everything I needed affordably. By the end of week 10 before I started to cut I nailed my prep and now that I am back on that diet I am confident and happy with my new lifestyle!
• What is your biggest learning from the Nutrition Programme?
Food is Fuel! Prior to the programme i was under eating and also not eating before using the gym and or even doing cardio, this was a tool I was so unaware of and throughout the programme saw the benefits it gave to me for so many part of life, especially on strength days. Finding out how strong I really am and with the right fuel how much more energy I have to give for quality sets!
• What did you enjoy most about Sarah as your Nutrition Coach?
The support as I mentioned before being able to come to Sarah with any concerns or even when we started to get to know one another and I mentioned having endometriosis and that week Sarah completely changed my nutrition. Not only did I menstruate on the programme but the health benefits like skin clarity, mind clarity! Was such an amazing experience the nutrition bought me so much I wanted but didn’t even expect, Sarah gave me endless amounts of information on kai and all the benefits even giving me a hormone salad that changed my life! I am forever grateful for what I have learnt with Sarah as my coach.
• Is there something Sarah could do to improve her Nutrition Programme and/or her performance as a coach with her Nutrition Programme?
As I said in the last question Sarah is an awesome nutrition coach. She taught me so many things I’m sure many people aren’t aware of! And especially as a woman she shared so much knowledge with me along the way about hormones and menstruation, having a coach that caters to women’s heath is a really important aspect of the program, any wahine would thrive on Sarah’s program. For me Sarah has it all and I think although I know personally she’s always improving her knowledge, I don’t feel she needs to change anything.
Exercise Programme
• What did you enjoy most about the Training Programme?
When it came to this side of the programme it was a really big learning moment for me and I am still learning! Doing my first few sessions with Sarah privately I opted to try every muscle group with her so I could get a sense of how hard I should be pushing and also to get out of my comfort zone especially when I felt scared or nervous about going up in weight she would say “you can do this” and in some moments I had nothing but doubt holding me back because I in-fact could do it. Discovering what I’m truly capable of and shaking the self doubt cause I didn’t have a choice and every time Sarah mentioned “i want you to win” it just made me want to go harder not only for her but myself and also my outcome. I was humbled daily even on recovery days as this was all so new and feeling so many different weaknesses whilst unlocking new strengths!
• What did you least enjoy about the Training Programme?
I least enjoyed when my body would give out on me with some exercises, this is something I learned along the way to be more patient with, that I needed to listen to my body give myself a break/recovery and just try, try, try again. When I couldn’t manage something in the start of the programme it was pretty hard to bounce back from the feeling of disappointment, but maybe half way through and with lots of Sarah’s advice I was much kinder to myself and realised I am doing everything I possibly can I then relaxed into all my strength days. Quality over quantity!
• What was the most challenging component of the Training Programme?
When I first came into my programme I had a laughter tick when I was weight training. I think at my second private session Sarah explained to me that I was robbing myself of my last reps and those are the ones we really want! This korero really sunk into me and it was something I actively worked on and damn was she right! After we crossed that bridge I was able to push weight I never dreamed I'd even touch! This led me to finding out my personal bests with and without a spotter. Plenty of time to laugh in between sets but when it time to push, putting my game face on is key to maximum results!
• What is your biggest learning from the Exercise Programme?
Recovery is your friend! Coming in as I did walking/running on my lunch hour everyday. Giving that up wasn’t hard, unusual would be the word I’d chose, because I had been doing that for so long to cut it out completely and trust that I didn’t need all of that cardio for the results I wanted was eye opening. Only using cardio for recovery was a huge learning for me and I’m completely converted.
• Is there something Sarah could do to improve her Training Programme and/or her performance as a coach on the gym floor?
When it comes to the exercise I have nothing I would perfect my first PT session with Sarah was absolute torture I went home and cried! Haha, although it was hard I didn’t hate it, it was sort of a wakeup call “this is what your next 12 weeks will consist of” it sort of felt like a test and I wanted to prove to myself I could do this no matter how grueling it might feel! Nothing has gotten any easier but my motivation has peaked and I will never back down from all her teachings as they WORK!
Holistic Health
• What are the positive physical changes you experienced with Sarah’s Custom Design Programme? (eg: physique, hormonal, skin, training performance).
During my 12 weeks the biggest physical change I experienced was skin health this is something I have been working on and investing in for the last year. My face cleared by week 6 and has been glowing ever since, this has brought me so much joy and has boosted my confidence exponentially! I went down 2 cup sizes which was another big plus physically for me as I was very self conscious of my chest area and it has also given me confidence.
• Where there any negative physical changes?
For me I had no negative physical changes in fact I had my first period in a year whilst on the program quite early on, this scared me at first because I have been medicating my cycle due to Endometriosis for the past 4 years. Before when I would have my period I would experience severe pain and be bed bound with no chance of working out. I had 2 periods on the program pain free, no discomfort and felt confident enough to train through both cycles.
• What are the positive mental changes you experienced with Sarah’s Custom Designed Programme? (eg: mindset, attitude).
I discussed this a lot with Sarah that coming into this programme I was a people pleaser and was not managing how I shared my energy with interactions I was having. Sarah always says “Does it serve you?” And that is advice I use everyday when deciding how to disburse my energy, it is something I will take into consideration for the rest of my life. By the end of my 12 weeks I was stronger than ever about how, who and when to share my energy and when to guard it for myself if it did not serve me!
• Were there any negative mental changes?
There were no negative mental changes in the beginning of my programme I was quite emotional especially after my private sessions although I wasn’t sad I think my body was just releasing everything I had bottled up and needed to let out of me to conquer my programme. The positive mental changes exceeded any negatives!
• What are the positive spiritual changes you experienced with Sarah’s Custom Designed Programme? (eg: confidence, self-worth, self-love).
Spiritual I believe I am more mindful I can sense if I’m taking on too much that doesn’t serve me and completely disconnect myself for my own well being. I used to problem solve for everyone else and be left with no energy to solve my own. I am now very aware of what others can handle on their own and when to remove myself from conversations or activities so that my cup is not empty for myself. This has been a huge blessing for me in my own right and for my success.
• Were there any negative spiritual changes?
No negative spiritual changes, from my positive change I may have less people who I was closer to, growing apart from other so I can grow was necessary. I have so much awareness with taking on what I can truly handle and nothing more.
• What did you enjoy most about Sarah as your Holistic Coach?
MamaSez! Where do I begin? I have learnt so much from Sarah about myself and also so much about this big wide world. If I could pick what I most enjoyed I would have to say her realness along the 12 weeks Sarah opened up about her life, struggle and achievements against it all. Seeing the way she shows up as a mother and being a BOSS in all of her mahi whilst staying humble is beautiful. Sarah can build you from the ground up and she shared with me how she built herself! She is empowering and I appreciate her care to women’s health, she is forever evolving her program and even in her own personal health journey.
• What are the biggest things you learned about yourself from the beginning, during and finishing 12 week custom designed exercise and nutrition programme?
For myself I’ve learnt so much about my health, my strength, my heart, the list is truly endless I’ve never been more grateful to have participated in a program. I grew in so many ways during the 12 weeks and my resilience is at an all time high it’s never “no I can’t” it’s “I will” Sarah wants you to win! Although I may not have felt it in the start for myself by week 4 I wanted to WIN too this continues to motivate me.
• Is there something Sarah could do to improve her performance as a coach with helping you build yourself from the inside out?
Sarah is always learning and searching for new knowledge and that’s a life skill that everyone should be practicing. If anyone is turning to Sarah for coaching soak up EVERYTHING and you will not be sorry.
• Is there anything else you would like to add to your customer review?
Besides Sarah, Sarah has introduced me to some amazing women along the way who inspire me just as much as her daily! The conversations I’m now apart of are more positive and worldly, my cup is over flowing by the time I’m home. I’m truly happy and content with my life, it’s a blessing I could never repay. Forever grateful.