© Sarah Rose Fitness

  • Black Facebook Icon
  • Black Twitter Icon
  • Black Instagram Icon
  • Black YouTube Icon
  • Black Google+ Icon

Brisbane QLD ​


Helping Like Minded Women Be Their Best Self. 

My Name is Sarah Foster, I created my company Sarah Rose Fitness 3 years ago now in an attempt to help as many like-minded women as possible. 

I have been there through all aspects of weightloss / weight gain, I know how it feels and I know what it takes both physically and mentally to reach your goal. With that being said I want to pass my knowledge onto you so you can reach your goal faster and more education than I did. 

In 2012 I began a lifestyle change that would change my path not only for myself but for hundreds of other women. At this stage in my life I was at my lowest point and it showed in the way i held myself and the lack of energy I had throughout the day. 

In 2009 I signed up to my first gym and started training, mind you at the time I didn't know what I was doing so I stuck to the women's area, did some light weights, classes & cardio ..... LOTS OF CARDIO! 

Fast forward 1-2 years down the track, I had lost 10kg.... I must have been happy right ? 

Not quite, you see losing weight isn't all its cracked up to be. Sure I was skinny but skinny doesn't reflect happiness. It took me another year to work past my own insecurities and get my head in the right place. 

From there for the first time in my life I invested in a personal trainer, what I wanted to achieve from it and what I did in fact achieve from it were two very different things.  Having a PT from that day on (even to this day) has been a must have for me, it showed me how strong I was and how strong I can be, and with that comes an abundance of confidence! 

Not only that, the changes in my body were amazing! There is this common misconception that weights will make women bulky but I can 100% guarentee that isn't the case at all! Training with weights will completely transform your body! 

Since 2012 I have actually gained the 10kg back BUT this time its not fat, its muscle! I went on to compete in an AWNBS Bikini Comp, become a qualified personal training, worked in a gym for 3+ years and help so many women transform both their body & mindset! 

I now work online so I can help even more women achieve their goals.

Sarah Rose Fitness x 

  • Cert 3 & 4 In Fitness 

  • Diploma In Fitness 

  • Certified Mat Pilates Instructor 

  • Certified Reformer Pilates Instructor

  • Certified Boxing Instructor 

  • Certified Functional Training Instructor 


When it comes to training, there is no one size fits all. The type of training you do will come down to things such as 

  • The style of training you enjoy 

  • The results you're wanting to achieve 

  • How soon you're wanting to achieve these results by 

  • The amount of time you have to dedicate to your goals 

We all live very different lives so what suits one might not suit another so by working out what you need, we can create a plan tailored to you.

I myself use this mixed method of training when it comes to reaching my own goals, this helps keep me on track towards my goals as I never get bored and my training is always kept interesting. 


How I Can Help You & What I Offer:

  • Tailor a plan to suit you, no matter where you are in your fitness goals.

  • Muscle specific training - Booty Building etc. 

  • Beginners, intermediate, experienced training levels for all fitness levels. 

  • Lose fat and gain muscle ! Get that toned / sculpted look without looking heavy. 

  • Showing you how to stay consistent with your results even without motivation. 

  • 8 week challenges to keep you motivated and meeting new people.

  • Muscle Activation - Learn how to get the best out of your workout by switching on the right muscles.

  • Monthly social catch ups (Brisbane location) - Hike & Brunch. 


With so much information thrown at us on a daily basis it's hard to know who to believe when it comes to nutrition. If being "healthy" wasn't hard enough, every person on the planet has a different idea of what that ACTUALLY means, I'm here to help you work that out. 

But guess what ...... I'm not going to give a diet, I'm going to work out what "diet" is best for YOU. But firstly lets stop right there by not calling it a diet, as per the dictionary a diet is "a special course of food to which a person restricts themselves, either to lose weight or for medical reasons" - and who wants to live a life of restriction ? Not me. Of course a life of "screw it" won't get you results either - you need to find that balance where you can nourish your body but also not any negative feelings when you have a treat. 

It doesn't matter if you chose to follow lifestyles such as - Vegan, Vegetarian, Paleo, IF, Low carb, Low fat, Keto, IIFIYM etc. At the end of the day all of these lifestyle choices CAN get you the results you want IF done correctly. 

Want to lose weight = Go into a calorie deficit 

Want to gain Muscle = Go into a calorie Surplus 

Of course some each lifestyle choice will have its ups and downs but if it's something that you can stick to and find manageable with your lifestyle then I am here to support you through it. 


I have helped countless women tick off some of their goals and it is a truely rewarding feeling! 

When it comes to goal setting, it's great to have long term goals, ie. Lose 40kg // Lose 15% BF and gain muscle. But always be sure to make your goals measurable, we often watch other people achieve their goals via social media and a lot of what we see is the happy smiling faces along side the before photo - problem with this is that we don't see the pain, sweat and tears that went into that transformation. 

We get so fixated that we don't have these before and after photos to showcase so we soon give up without realising that this process takes time - you can't exercise and change your eating habits in a week and expect to see massive results within that same week. 

That is where small, measurable goals comes in. I'll sit you down to help break your goals into smaller steps and then actually hold you accountable, lets be honest how many things have you said you would do .... can you honestly say you've completed them all  ?

Step 1: Work out out your goal - be specific  

Step 2: Ask your self when you want to achieve these results by

Step 3: Work out how much effort you must put in to achieve your goal in the said time

Step 4: Mini Review - does this effort level match what you actually have time to commit to ? 

Step 4: Break the goal up into parts / if its a 1 year goal, break it down into 12 parts for each month

Step 5: Make mini goals for each month, Rome wasn't built in a day and you'r entire life can't be restructured that quickly either. 

Step 6: Start / Review / Reflect / Modify