Meet sara welch

Alright – so today we’ve got the honor of introducing you to Sara Welch. We think you’ll enjoy our conversation, we’ve shared it below.

Sara, we’re thrilled to have you sharing your thoughts and lessons with our community. So, for folks who are at a stage in their life or career where they are trying to be more resilient, can you share where you get your resilience from?

sara: February 27, 2024, marked eleven years of sobriety for me, a decade filled with profound realizations about the value of second chances. Sobriety has allowed me to reconnect with parts of myself I had abandoned during what I now call my “dark ages.” Back then, drinking was my crutch. It started as a way to soothe my social anxiety but quickly spiraled into an all-encompassing escape from reality. I went from being an active, outdoor-loving person to a smoking recluse, too entangled in self-pity and depression to participate in life. When my dad invited me for hikes, I always found excuses to avoid them. Deep down, I wanted to be active and explore, but the grip of alcohol and my own despair held me back.
At the lowest point of my dark ages, I found myself unemployed, without a fiancée, homeless, physically ill, and fresh out of the hospital after a suicide attempt. I hit rock bottom and moved in with my parents. Despite my dire situation, I still reached for a beer the day I got home. The next day, as I sat outside smoking a cigarette, I had nearly a day of sobriety under my belt. My parents and I discussed rehab, and I knew it was the right step because I had lost the ability to make good decisions for myself. It’s hard to make positive choices when you don’t believe you’re worthy of them.
Sitting outside, contemplating my life, I had a moment of clarity: this couldn’t be it. I realized that drinking was not worth it, and at that moment, I decided to fight for my life. Something deep inside me told me there was more to my story if I just held on. This was the moment I truly bet on myself.
From there, I focused on what I wanted to hold on to: the core of myself, the child who delighted in play and running wild outdoors. After leaving rehab, I returned to exercise, and it felt incredible to move my body and build strength. The resilience I had developed through recovery fueled my physical and emotional growth. A year after getting sober, I quit smoking. I began to care about my lungs and performance because I wanted to be ready for that hike with my mom and dad if they invited me.
Exercise became my way of speaking through actions. I knew my words meant little to those I had hurt through my addiction. Movement built strength and mobilized feelings, unlocking areas of pain and regret that had accumulated inside me. This time, I had a healthy outlet, aligning my mind, body, and spirit. Fitness allowed me to become my authentic self again.
Through this journey, I learned that resiliency is not just about bouncing back from adversity but about betting on oneself, believing in second chances, and holding on to hope. It’s about finding strength in vulnerability and embracing the journey of self-discovery and growth. Sobriety has given me the opportunity to live fully and authentically, and for that, I am eternally grateful.

Great, so let’s take a few minutes and cover your story. What should folks know about you and what you do?

Sara: Kate and I own a small but mighty personal training studio in Ballard, a neighborhood in Seattle, WA. Our clients often come to us because they are tired of feeling the way they do: low energy, body composition changes, or aches and pains. Whatever they’ve tried in the past isn’t working anymore. A majority of our clients are women in their midlife experiencing changes onset by perimenopause and menopause. With the influx of online information and advertisements for quick fixes, it’s easy to get lost in the noise.
At Resolve Fitness, we strive to cut through that noise. We provide our clients with evidence-based strategies and science-backed information to guide them in the right direction. Our mission is to help them focus on what works best for their unique journeys. We are not the quick-fix gym and will likely never offer a 30-day results-driven marketing event. Instead, we take the time needed for each client to equip themselves on a journey that is genuinely life-changing. Our clients invest in changing habits, increasing lean muscle mass, and living balanced, fulfilling lives.
What excites us the most about our work is witnessing the transformation in our clients. Seeing someone walk in feeling uncertain and low in energy, and over time, watching them become stronger, more confident, and empowered is incredibly rewarding. We celebrate every milestone, whether it’s lifting a heavier weight, running a little farther, or simply feeling better in their skin. Our approach is holistic, focusing on functional fitness that enhances everyday life, not just aesthetics.
At Resolve Fitness, we believe in growing our grit, embracing growth, and practicing gratitude. These core values shape everything we do. We are dedicated to creating a supportive and empowering environment where our clients can thrive. Our brand is built on authenticity, trust, and a commitment to helping clients live their best lives.
We are also excited about our ongoing efforts to collaborate with other local businesses to spread the word about menopause and the importance of strength training for women. While we currently operate on a waitlist due to high demand, we encourage anyone interested to start a conversation with us about how we can support their fitness journey.
At Resolve, we see the athlete in you, even if you’ve never considered yourself one. We’re not just personal trainers; we’re your dedicated coaches, committed to guiding you on a journey of self-discovery and empowerment. Whether you’re an experienced athlete or just starting your fitness journey, we’re here to help you discover the strength and resilience within you, ready to face life’s adventures head-on.

If you had to pick three qualities that are most important to develop, which three would you say matter most?

Sara: Reflecting on my journey, the three qualities that have been most impactful are grit, growth, and gratitude.
Grit: When life gets tough and comes at you from every angle, I’ve learned to stand my ground instead of running away. I’ve weathered many storms, and from that grit, I’ve developed a fortitude of character and intuition that keeps me grounded. Grit has taught me resilience and the ability to face challenges head-on, which is essential for anyone on a journey of transformation.
Growth: Throughout my life, I’ve always tried to be open to new experiences, from traveling to trying out a new fitness class. I strive to grow within my relationships and learn from the world around me. When I open myself to growth, I move a step closer to understanding who I am. Embracing a growth mindset allows us to evolve continuously and adapt to the ever-changing landscape of life.
Gratitude: I sincerely believe that life will always give you exactly what you need, though it’s never delivered in the way you expect. I am grateful for the highs and lows of my life. Every day is a gift, allowing me to feel all my feelings, experience the pains and joys, and push my body to limits I only dreamed of years before. Gratitude helps us find contentment and appreciate the journey, regardless of its challenges.
Advice for Those Early in Their Journey:
Develop Grit: Stick to what you know and believe in, even when distractions and quick fixes tempt you. Hold your ground and stay true to your values. It’s going to be hard, but you know what hard is, and that’s where grit pays off. At Resolve, we say, “Grow your Grit.” To understand your capacity, you must test your limits. Confront challenges head-on with patience, and you’ll build the necessary skills and resilience.
Embrace Growth: Be open to learning and evolving. Whether it’s through new experiences, relationships, or personal development, growth is essential. Being willing to confront issues directly will help you move forward and discover skills you never knew you had or needed. This growth mindset will empower you to navigate your journey with confidence and adaptability.
Practice Gratitude: Recognize that life’s challenges and rewards often come in unexpected ways. Embrace each day as a gift, filled with opportunities to learn and grow. Gratitude will keep you grounded and help you appreciate the journey, making every moment worthwhile.
Embarking on your journey, especially as a new business owner, is a courageous move. It’s your creation and an incredible gift to share with the world. Hold on to these qualities, and they will guide you through the highs and lows, helping you build a fulfilling and impactful path.
At Resolve Fitness, we incorporate these principles into our approach with clients. We help them manage time, address resistance, and navigate disruptions. We focus on realistic expectations, emphasizing that progress is not linear and that quality often trumps quantity in exercise. Our goal is to empower clients to become resilient athletes for life, embracing their strengths and working on their weaknesses to achieve a balanced, fulfilling life.

We’ve all got limited resources, time, energy, focus etc – so if you had to choose between going all in on your strengths or working on areas where you aren’t as strong, what would you choose?

sara: I believe we get stronger when we improve our weaknesses. The human body is a kinetic chain, and when one joint isn’t working correctly, the body becomes misaligned, compensations are made, and injuries happen. I want to work on my weaknesses because I want to operate as a stronger unit. It’s important to know your personal shortcomings and be open to asking for help, surrounding yourself with people who will lift you up and fortify you.
It is so much easier to lean into what comes naturally or what you’re really good at. In a way, you’re limiting yourself by thinking you’re only good at one thing. It takes time to improve, and failure will come time and time again. But that shouldn’t deter anyone from improvement. It takes willingness, humility, and resiliency to try and try again, learning from your mistakes. In time, you’ve created an arsenal of strengths and realized that every failure has produced another opportunity to grow and challenge yourself.
As business partners, Kate and I have different personal strengths and weaknesses, but together, we balance each other out. For example, Kate has years of coaching experience under her belt, and I’m grateful every day to use her as a resource, learn from her, and collaborate with her. To use a tennis analogy, you become a stronger player when you play against a stronger player. I have access to golden nuggets of coaching simply because I’m in such close proximity to her. We give each other the opportunity to shine where we are comfortable and naturally gifted, and we learn from each other in the same light. This partnership allows us to address our weaknesses and improve upon them while leveraging our strengths to benefit our clients and our business.
At Resolve Fitness, we operate the way we operate personally – we believe there is always room for growth and improvement. Through offering our nuggets of experience and expertise to those around us, we are giving strength to them and, in turn, building a stronger unit, a stronger whole. We are the kinetic chain. This collaborative approach ensures that we, and our clients, continually grow stronger and more resilient.

Contact Info:

• Website: https://www.resolvefitnessballard.com
• Instagram: @resolvefitnessballard