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Over the past 38 years, We've created our 4 Step Growth System, combining my 14 years as a sales person, and 19 years as a personal trainer, triathlon coach, holistic lifestyle coach, positive psychology coach and mother of 4 amazing children.

Sarah Hammond's

4 step Growth System

1. Amplify your 5 Signature Strengths. They capture your intrinsic and natural strengths combined with your values. When you see yourself and others through your new strength-based lens -  it's like wearing rose-colored glasses.

  • Instead of judging and critiquing yourself and focusing on your weaknesses, you clarify WHO you are, WHAT'S IMPORTANT to you and what you CAN do.

  • When we live through the lens of our character strengths, they elevate every part of our being. Dr. Martin Seligman 

  • https://www.viacharacter.org/

2. Dial into your 6 Foundations of Health, utilizing them to broaden and build your 5 Signature Strengths:

1. Growth Mindset

2. Fuel

3. Hydrate

4. Movement

5. Sleep

6. Breath


3. Job and Life Responsibilities: Apply your Strengths with your dialed in 6 Foundations to your specific job /life responsibilities and desires. Your amped up inner vitality glides you through your day, increases your productivity, AND increases your life satisfaction.   


4. Connecting YOU to your Compelling Vision, Your Life Legacy:

This is where the magic happens. The elevated YOU has more energy, more bandwidth and more connection- to clarify and realize your Personal legacy.

What is your compelling and driving force as a human? What's most important to you, and how are you executing this passion and vision in your day-to-day life? Are you living your Best Authentic Self?

Once we tap into this, we're in our FLOW state, we're living our life to its fullest -  and very high life satisfaction. 

What kind of person are you?

My 4 Steps help you UNLOCK your POWER to help you create not just more success, and meaning, but true FLOURISHING:

Human Flourishing

is the state in which we are:

  • cultivating and increasing our positive emotions

  • engaging with the world and our work (or hobbies)

  • developing deep and meaningful relationships

  • finding meaning and purpose in our lives

  • In essence- the “good life”

Dr. Martin Seligman

More about Growth, Leadrship & Flourishing Coaching:

I am trained to help you identify and break old dominant stories and replace them with inspiring beliefs that catapult you towards success. You quickly make progress on where you want to go.  



Let's create your Flourishing Life.

Most of our clients make significant progress in 4-6 sessions. Even small growth delivers PUMPS OF DOPAMINE, which multiply over time into your happiness. You take progressive action.

"Life Begins at the End of Your Comfort Zone", Ralph Waldo Emerson. 

Your dreams should send tingles up your spine!

We may use the advanced CHEK Lifestyle Questionnaires to assess all aspects of your physical, mental and spiritual health. This is a uniquely integrated and holistic approach to health, fitness, and well-being. I'm trained in human behavior and how to modify it to navigate through challenges. 

The human body is an integrated system of systems – what happens in the digestive system can impact the musculoskeletal system, for example. This means our choices about diet, rest, and movement can impact our health in a wide variety of ways.  This is why a holistic approach to health and fitness is essential.

We harness your prior successes as a basis from which to broaden and build.  

Significant impact often occurs with a few small changes!


6 Foundations of Health:


1. Growth Mindset













Dr. Carol Dweck, one of the most respected Positive Psychology experts in the US today, (The Growth Mindset, The New Psychology of Success):


The growth mindset is the belief that with hard work and experience, growth and development occur. This mindset creates a desire to learn. Those with the growth mindset see failure as an opportunity to learn, and they value risk-taking. 

The fixed mindset is the belief that the intelligence and qualities a person is born with remain the same throughout his or her life. People with the fixed mindset view failure as intolerable, and spend much of their time trying to prove to themselves and others how smart and/or talented they are. They do not believe in the power of effort.

Clarity is also critical for success! People who succeed consistently have created a clear plan — an action plan that leads to success. 

You to conquer challenges and take massive action to get real results in your life, business, finances and health.

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Foundations of Health

2. Fuel...Eat Real Food

Fresh Salad

Fuel your body with fresh, pure, unadulterated, real food 80% of the time. Packaged goods generally have very little nutrition remaining after the manufacturing process, therefore possess little life force, literally clog your brain, and make your organs work overtime to detoxify them. Pay attention to how much protein/carbohydrates/fat your body loves, each of us is unique. Some of my favorite brain & body foods are wild salmon, kale, spinach, brussels sprouts, eggs, grass-fed beef, organic chicken..."Food is the most widely abused anti-anxiety drug in America" - Bill Philips

3. Hydrate with water, the only drink your body really needs.

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It is critical for cleansing your organs, brain, and cells. Drink half your body weight in ounces every day. Water is the first thing you should consume when you wake up and the last thing before you go to bed. In fact, your body is 70% water, which is about 10-11 gallons or 80-90 lbs. Water is critical for every single physiological occurrence in the body. From blinking your eye to lifting your arm, to thinking. Drinking water helps you detoxify your body, maintain a healthy body weight, digest food and absorb nutrients, have healthy, glowing skin, decrease muscle and joint inflammation, and improve circulation.

4. Rejuvenate & Repair with a long deep sleep.

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Sleep at least 7-8 hours every night. As mammals, we are tied to the sun, so aiming for 10pm-6am is ideal. Sleep deprivation increases your cortisol, which decreases serotonin and all your growth hormones. Lack of sleep can make you gain weight. If you go to sleep at midnight, you have cheated yourself out of one-quarter of your physical repair time! (If college students sleep between 12-8am, don't worry). 

5. Movement is critical to health & happiness.


Move your body in a big way every day. Your brain, spinal cord, organs, and muscular-skeletal systems need a minimum of 30-60 minutes of exercise every day. Don't get me wrong, although this might excite some people, the sound of running for an hour may be daunting.


Find something you love to do. No need to train for a marathon - but try to break a sweat. Walking is a fantastic way to pump the body! So is yoga, tennis, golf, basketball, raking leaves, jumping jacks, bodyweight workouts, spinning, biking, paddle tennis, hiking, swimming, skateboarding, ice skating...

"Exercise is the most potent, yet underutilized anti-depressant". - Bill Phillips

6. Deep Breathing is necessary to balance all your systems




Many of us have an inverted breathing pattern, which increases cortisol, tightens our shoulder & neck muscles, impacting our executive functioning. With our coaching help, we'll establish good breathing patterns, enabling you to take more control over every system in your body. It's a key element of taking control of your life. 

Beach Meditation