Sarah Connolly


Meet Sarah

My name is Sarah Connolly. I am 26 years old, have a BSc. in Microbiology and a Diploma in Diagnostic Medical Sonography and am now working as a full-time Ultrasound Technician. I am also currently taking my NASM Personal Training course and have an ever-evolving passion for health and fitness!

Bodybuilding has become my chosen ‘sport’ and has truly changed my life. I became a ‘gym rat,’ for lack of a better term, when I began my undergrad, roughly eight years ago. At the time I was struggling with severe body dysmorphia, binge-restrictive eating disorder and a rather tragic lack of self-esteem and confidence. I spent hours in the gym doing cardio, countless sets of plyometric, bodyweight and low-weight high-rep exercises. I worked out because I hated my body and wanted to ‘fix’ my flaws. However, as I began to learn more about the human body, disease processes and the importance of nutrition through school and my own experiences, I began to develop a passion for researching health and fitness. I also started following some very motivational women on social media and I began looking up to more girls at the gym who displayed incredible strength and stamina. My ‘ideal’ body type began to shift from skinny to strong, and weight-lifting became my form of therapy. The gym is my playground, my second home and my happy place, and I hope to share my love for fitness with others.

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Sarah Connolly
Official member of #teamreflex
Sarah Connolly
Sarah Connolly
Sarah Connolly
Sarah Connolly

Favorite way to sweat

Lifting! Particularly training shoulders or glutes 😉
I’m also one of those crazy people who LOVE getting up early and hitting some fasted cardio! Nothing makes me happier and more energized than starting my day off sweaty!


NF – Motivated
Lost Frequencies – Are you with me (Konmak Bootleg)
Fabian Mazur & Snavs – Arena
Eminem – Till I Collapse
Runaground – Chase you Down
Loud Luxury – Body
Kygo – Firestone
Dennis Lloyd – Nevermind

Place to visit or travel

The Okanagan – I did my undergrad in Kelowna and it will forever have a piece of my heart!

Extra Motivation

I find motivation in looking back to see how far I have come. The gym helped me grow so much, not only physically but mentally; from a frail, unhealthy, unhappy soul, to a girl who is in absolute awe of what her body is capable of, who loves herself inside and out and knows that absolutely nothing is impossible with the right mindset and amount of determination. So many incredible individuals have inspired me over the course of my fitness journey, and it would mean the world to me to be that person for someone else to aspire to. If I can inspire just one individual and perhaps be the reason one lost soul decides not to give up, every struggle I faced will have been worth it.


BCAAs! Not only does sipping on BCAAs encourage me to stay well-hydrated, but they have played a crucial role in reducing post-workout fatigue and accelerating my recovery time. When I first began using them I noticed such a significant difference in muscle soreness, overall energy and changes in my physique that I rarely go a day without them! One of my favorite BCAAs are the Scivation ‘Free” BCAAs in Crisp Apple flavour – they are absolutely delicious, sweetened with stevia and include electrolytes and Citrulline Malate for additional recovery and circulatory benefits.

Other essentials in my supplement stack include:
-Hard Magnum Mimic, Big C, DNA and E-Brake
-Lorna Vanderhaeghe Iron and Collagen
-Digestive Enzymes

Sarah Connolly

Butternut Squash Protein Muffins

– ½ cup cooked/pureed Butternut Squash
– 1 cup Egg Whites (*or 3 whole eggs or egg-substitute; Liquid Muscle egg whites are DELISH in this recipe)
– ½ cup melted Coconut Oil
– ¼ cup Maple Syrup or Raw Honey (use Sugar-free maple syrup if desired)
-1 tbsp Vanilla Exract
-2 scoops Whey Protein of choice (Hard Magnum Quattro Vanilla Icecream works amazingly well in this recipe)
– ½ cup plus 2 tbsp Organic Coconut Flour
– ½ tsp baking soda
-Cinnamon to taste
– ¼ tsp Pink Himalayan Sea Salt

1) Preheat oven to 350F
2) Combine squash, egg whites, coconut oil, maple syrup and vanilla with an electric mixer
3) Mix in remaining ingredients
4) Divide mixture into muffin trays or pour entire mixture into a loaf/cake pan
5) Bake 22-25min (muffins) or ~40min (loaf/cake)


Zoats – Oatmeal with shredded zucchini (for ALLLL of the volume), Vanilla Whey Isolate, stevia and cinnamon


Cucumber with stevia and cinnamon (don’t knock it until you try it!)


Sarah-sized Salad with fresh greens, veggies galore, avocado and typically either fish or chicken


Salad, Homemade Poke Bowl or Stir-fry with a side of yams/sweet potatoes, broccoli and/or asparagus

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