PERSONAL TRAINING | Aurora Fitness Center

PERSONAL TRAINING

In 2019, Sara started Atlas Consulting to help small businesses with marketing, sales and online presence through social media, branding and websites.

Using her formal education and corporate career experience in sales and marketing, paired with a Master's in Business Administration, she is happy to help small businesses grow!

Learn more at www.atlaseconomics.com

In November 2023, SNACKOLOGY opened its doors to bring a fun new snacking experience to downtown Aurora. Serving up custom mixes of small-batch gourmet flavors that feature a rotating selection of 20+ flavors at a time, you will find something to satisfy any craving. Pair with specialty hard scoop ice cream flavors served in a cup or cone with hypercolor spoons. It's a snacking experience guaranteed to be delightful!

Learn more at www.snackology.shop

In 2012, Sara Sutherland Fitness was established. A life long learner and believer in health, wellness and general levels of fitness, Sara earned her first credential as a Certified Personal Trainer and spent years as a transformation coach in Kansas City through one-on-one training sessions. Since then, she has evolved into offering in-person workshops and online training services.

Learn more at sarasutherland.com and livethesummit.us

Nacho Fitness Coach—your go-to podcast for all things fitness, presented with a dash of humor and a side of cheap wine and tacos! Hosted by the dynamic duo Sara and co-host Caleigh, this podcast aims to make sense of the overwhelming fitness culture by discussing, debunking, agreeing, and sometimes disagreeing on various topics.

Learn more at www.nachofitnesscoach.com

Strength and Sport is the next evolution of sports performance in Central Nebraska. With a focus on long-term athletic development, Sara brings 13 years of training experience and pulls from over 35 different certifications to deliver world-class training programs to the area.

Partnering with other local individuals, this knowledgable team pull together a unique perspective with one goal... improving the movement quality and strength of youth while also building the next generation of leaders.

Learn more at strengthandsport.com and gettheperformanceedge.com

Thank you for supporting our businesses!

Dane, Sara, Elle, Gavin, Ty and Ava Sutherland

Health Fitness Strength Nutrition & Balance

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1215 M St, Aurora, Nebraska 68818

Nacho Throwback: Muscle Soreness

That day-after-leg-day moment where sitting down requires a strategy? Yeah, this one's about that. Muscle soreness is one of those things everyone deals with but nobody actually understands — is it good, is it bad, did something tear, or is the body just being dramatic about it.Turns out the whole "no pain, no gain" thing has been debunked — you don't need to be limping around for three days to know a workout worked. Delayed onset muscle soreness (DOMS) comes from tiny tears in the muscle fibers, not lactic acid buildup like everyone learned back in the day, and it usually peaks one to three days after a workout. The fix isn't ibuprofen either — that's actually been proven not to help. It's water, protein, sleep, and just moving instead of parking it on the couch for three days.There's also a real difference between "I'm sore" and "I'm hurt," and knowing which one is happening matters more than people think. This one's a fan favorite from

Episode 200...Maybe? We Don't Know.

Two hundred episodes and eight seasons later, there's champagne on the carpet and (allegedly) a hole in the ceiling to prove it. Turns out the numbering might be off by one thanks to an uncounted bonus episode a few seasons back, so nobody can say with total confidence this is actually episode 200 — but that's not stopping the celebration. Balloons, a genuinely questionable cork situation, and a toast to three and a half years of doing this for no reason other than wanting to.From there it's rapid-fire hot takes on the stuff that gets repeated most: supplements aren't required, five days a week isn't either, motivation is fake, and walking counts as exercise even when it doesn't feel like enough. A round of “fix this person” scenarios digs into the excuses that quietly sabotage progress — tracking everything except the cooking oil, restarting a new program every three weeks, meal prepping all week and then ordering DoorDash anyway.There's also an honest look bac

Food Noise: Can You Ever Actually Turn It Off?

Food noise finally gets a name on this one. It's that constant, low-level chatter about food that has nothing to do with actual hunger. Caleigh's had it for years without knowing what to call it, and it turns out there's a real difference between being excited about tacos and being unable to stop thinking about food at all.Sara doesn't have it, and never really has. She can eat the same three eggs for lunch, three weeks straight, without thinking twice. That gap between the two of them turns into a bigger conversation about whether everyone has food noise and it's just a matter of volume, why GLP-1 medications quiet it for some people and do nothing for others, and the one simple habit that's actually made a difference: loading up on protein early in the day.If you've ever wondered whether you're actually hungry or just bored, or if your brain won't stop bringing up snacks at the worst possible times, this one puts a name and a framework to something a lot of people deal with and never

IG Scroll: Is Sharing Reels a Love Language?

Instagram's algorithm took over the show again, and this one's a chaotic ride through everything currently living in the feed. There's a street interview response about fat people and plane tickets that gets more unhinged with every line, a viral story about a woman who ran three full-time jobs at once and ranked in the top 10% at every single one, and an ongoing debate about what actually counts as illegal versus what just gets you fired.On the fitness side, the scroll delivers some real talk too: protein brownies that taste like dried-out cat, why 180 grams of protein a day isn't necessary unless there's a bodybuilding show on the calendar, and the difference between wanting “Pilates arms” and just wanting muscle. There's also a debate worth having about whether weight loss and quality of life are actually two separate things or just two sides of the same coin.Add in a Florida man who wore 11 shirts through airport security to dodge a bag fee and a woman who faked not spe

Vogue Diet: Would You Survive a 1970's Wine and Egg Diet?

Vogue printed an actual diet plan in the 1970s that comes down to three eggs, five ounces of steak, and a full bottle of wine a day, with a promise of five pounds gone in three days. Sara found it, read it out loud, and neither of them could believe it made it to print in a fashion magazine.From there it turns into a deep dive on the worst diet advice history has to offer, including a viral TikTok thread full of people confessing their most feral weight loss tricks: chewing ice for hours, calling a licked apple a lunch, HCG drops, 500-calorie days. Some of it's funny. All of it explains a lot about where diet culture came from.None of it holds up, and neither of them is recommending a sip or a bite of it. But if proof exists that the wellness industry has always been a little unhinged, this is it.Connect with us on social media!Instagram | TikTok | Threads | Youtube | Facebook | X (Twitter) | WebsiteThis podcast offers health, fitness, and nutritional information and is designed for ed

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