A 9-5 worker and Sprinter doing the ultimate juggling act (and smashing it)... meet Sarah Schwarz!
Based in Perth, Sarah is an inspiration for all of us - balancing full-time work and competitive sprinting - showing that balance is absolutely possible if you've got the right mindset.
Sarah holds a Bachelor of Science in Sport Science, alongside a Masters in Exercise Physiology. You can usually find her at the track out of hours, having restarted as a competitive athlete earlier this year.
Learn how she manages it all!
Hi, I'm Sarah!
I am a sprinter currently competing in Western Australia. I got back into sprinting in January 2024 at the age of 26, after a 10 year break.
I stopped athletics when I was 16 to focus on my studies in Year 12. I then went to university and obtained a Bachelor of Science in Sport Science and a Masters in Exercise Physiology and moved into full-time employment after that.
Since then, I'd always thought about getting back into the sport; however the more time that passed, the more barriers I put up. In January 2024 I joined a track squad - and I haven't looked back!
I got back into sprinting because I wanted a meaningful hobby outside of my full-time job that would allow me to set and achieve goals. Rediscovering the passion I had for sprinting has been an incredibly rewarding experience, and the desire to challenge myself and reignite the spark of athleticism that once defined me has been a powerful motivator!
The dual life demands of a full-time job and training requires energy and resilience, which is why Bulk Nutrients has become an essential part of my routine. Their high-quality supplements help me maintain my energy levels, support muscle recovery, and enhance overall performance. Whether it's a protein shake post-workout or a electrolytes to hydrate me, Bulk Nutrients provides the nutritional support I need to excel in both my professional and athletic pursuits.
Sarah's Recommended Products
Whey Protein Concentrate
Why I love it: Whey Protein Concentrate (WPC) stands out for me due to two key factors: the taste and the affordability. I have tried other brands however I haven't been able to confidently say I will continue buying them because I don't like the taste. Bulk Nutrients WPC's great taste ensures that I will remain consistent with incorporating it into my daily routine. The cost effectiveness of this product not only makes it a practical choice for my budget but also reinforces my commitment to the brand, knowing that I can maintain my supplement regimen without breaking the bank.
How I use it: I make my protein oats for breakfast with this product when I'm at work. I also have it combined with Bulk Nutrient's Creatine Monohydrate in a protein shaker after the gym or training.
Creatine Monohydrate
Why I love it: I have experienced noticeable improvements in my strength since incorporating Creatine Monohydrate into my routine. Knowing the supplement is free from unnecessary additives and fillers gives me confidence in its quality and safety.
How I use it: I usually have this product with a scoop of WPC in a protein shaker. When I finish a workout at the gym or a session at the track I just add water and drink it in the car on my way home or on my way to work.
Sarah's approach to nutrition
I'm not overly strict when it comes to food and eating because I believe in keeping my diet flexible and enjoyable. However, I do strive to maintain a balanced diet that focuses on sustained energy and nutrition.
With a Bachelor's degree in Sport Science and a Master's degree in Exercise Physiology, I understand the crucial role that diet plays in achieving and maintaining peak performance. My approach to food aims to fuel my body for both everyday activities and intense training sessions whilst also having foods I love.
Overall, I try to prioritise whole, nutrient-dense foods, focusing on a variety of lean proteins, whole grains, healthy fats, and a rainbow of fruits and vegetables. Incorporating a diverse range of foods ensures I receive a broad spectrum of vitamins, minerals, and antioxidants essential for recovery and overall health.
On weekdays, I'm usually don't have a huge amount of time to cook and prepare food, so I try to use recipes that are quick and easy to make whilst also meeting my dietary needs to sustain my work day, training and gym sessions. I enjoy dining out on weekends whilst catching up with friends.
Average daily calorie intake: I don't count my daily calorie intake.
Are there foods you avoid? There aren't any foods I completely avoid. I try to maintain a balanced diet while I enjoy all the foods I love in moderation.
Any foods you crave? ANYTHING chocolate. Or brie cheese and jatz crackers.
Your go-to cheat meal? My mum's Filipino fried chicken and rice - brings back memories from my childhood!
My day on a plate
For breakfast I usually have protein oats with sliced apple because its quick and easy to make in the office kitchen and eat at my desk.
My weekly dinner meals aren't strictly organised. I hate having the same meal too many times in a row so I try to rotate a few reliable meals throughout the week and keep leftovers for lunch the next day. These usually include salmon bowls, pasta, burritos or red chicken curry and rice.
Weekly Workout Plan
My current plan looks a lot like this:
Monday - Gym (full body pull)
Tuesday - Track
Wednesday - Gym (full body push)
Thursday - Track
Friday - Rest
Saturday - Gym (legs)
Sunday - Track working on speed endurance
Latest Results
Do you have any medium/long term goals you're working towards?
My current goal is to qualify for the Australian National Championships for the 2024/2025 athletics season.
Have you had any exceptional results (in competitions or otherwise) in the last few years? Let us know what they are!
I think the main achievement for me was actually getting back into the sport I loved after 10 years. Overcoming the barriers and actually just taking the leap of faith has changed my life.
Looking back, the barriers that once stopped me seem so insignificant and even kind of funny to think they were holding me back. Being back on the track with other athletes that love the sport makes me so happy and gives me something to look forward to throughout the work day and goals to strive towards.
In terms of athletic results, in February 2024, I ran my first 100m race since returning to sprinting and clocked in at 13.27 seconds. After that race, I set a goal to break the 13-second barrier. By the end of the 2023/2024 athletics season, I achieved that goal with a time of 12.6 seconds.
