Weight Loss Wednesday: Sara Haws!


There are few things I love more than hearing personal transformation stories from amazing individuals who started their journeys right at home, no boot camp or cameras,  just a goal and Choose More, Lose More For Life as a guide! The lovely Sara Haws, straight from my hometown in AZ, is such an incredible example of what a little motivation, a lot of hard work, some realistic goals, and the strength to stick to a plan can accomplish. In just 90 days, this mama of 4 (her youngest is just 7 months old!!) lost 18.5 lbs, experienced a 62.4% change in body fat, and created a whole new healthy lifestyle for herself and her family! I am so impressed! Her story is simply amazing, and I don’t want to leave out a single detail, so in her very own words, here is Sara’s transformation story:

Four months ago, I looked in the mirror and realized I needed to change some things about myself, but didn’t think I had the time or energy. I thought I had it all together, running a tight household ship, until I had my baby last March.  After talking with my husband, we decided that joining a gym would be some much needed time for myself.

I was so excited to get started in the gym, but had no idea what to do about diet. So I loaded up my kids and headed to a local bookstore to buy Choose More, Lose More For Life. As soon as I got home, I sat right down and started reading. I was so ready for a change, I didn’t want to mess around, so I decided to try the Turbo Cycle. I won’t sugar coat it, in the beginning it was so hard to adjust to this new eating plan, especially carb cycling and still trying to provide my family with meals they could enjoy. So I started meal prepping meals just for me and my needs. I’d grill a bunch of chicken and veggies so I always had something to grab regardless of what carbs my family was eating. I also started meeting with a trainer twice a week. He gave me a lot of motivation. My trainer also encouraged me to sign up for a 90-day challenge so I’d have weekly weigh ins and a motivator to stay on track. Now I feel completely accountable. I work out 6 days a week and have started swimming, cycling, and even recently, hot yoga. 3 of my 6 workout days I lift, then afterwards I either cycle or swim in the evening.


I have learned so much from this journey. I have discovered so much about myself, about my strength and dedication. I am a mother, a wife, a taxi driver, a housekeeper, a cook, AND an athlete! I set a goal and achieved it through blood, sweat, tears, and copious amounts of squats. Now, I can proudly hold my head up with a new found confidence to both those who supported me and those who said I could never do it. Regardless of the outcome, I will always feel like a winner, and my gratitude and new outlook on life and fitness are beyond words!

Looking back I think the top 3 major contributors to my success are definitely:

  1. Turbo Cycling
  2. Meal prepping
  3. Working out 6 days a week

Those 3 things helped me reach success on a daily basis and have resulted in this momentum that keeps me going. I also signed up for a 90-day challenge which helped me be accountable for my choices because I always knew I would have a weekly weigh in that I was committed to and a huge prize I could potentially win.  That would be my last bit of advice – to find something or someone to challenge you and hold you accountable. I could easily go on and on about my struggles and triumphs throughout my journey, but I will try and keep it short. You can absolutely go read more about my story and how I found success on my 90-day Challenge profile. Finally, thank you to Chris and Heidi for all the inspiration and the coaching, through your book and through this blog. I am so happy I get to share my story with all of you. – Sara


I love stumbling upon stories like Sara’s and discovering how people are finding a way to make it happen on their own in real life. Sara,  you are a rockstar! Thank you SO much for letting me share this on such short notice! I know you will continue to do big things and inspire everyone around you.



If you are interested in having your story featured on the blog, please send submissions to [email protected]

Related Reading:

Weight Loss Wednesday: Arenda Franken

Weight Loss Wednesday: Jill Cummings




  1. Cindy - June 30, 2016

    Hello Heidi, i have a question for you about your diet turbe cycle, which exercices i must combine??? I follow always yours videos on YouTube. Your very beautiful 🙂

    • Team Powell - June 30, 2016

      Hi Cindy: The entire workout program is outlined for you for the Easy, Classic, Turbo, and Fit Cycles in Chris and Heidi’s second book, “Choose More, Lose More for Life.” You can find links to all their books and DVDs here: https://heidipowell.net/books-dvds/. In general, they recommend a regular strength training program (called 9-Minute Missions in their second book), and up to an hour of cardio 5-6 days a week. Hope that helps! 🙂

  2. marci - March 31, 2015

    Awesome transformation!

    Question – a thumb size of fats is on LC days. Would that be like 4 almonds? Am I getting this right? Thanks!

    • Team Powell - March 31, 2015

      Great question! 17 almonds (most types, anyway) = 100 calories. It’s hard to use your thumb to measure nuts, so hopefully this will help you figure out how to incorporate almonds into your LC meals. Happy carb cycling!

  3. katie - February 23, 2015

    Ok thanks! :). Also, on Day 1 of LC, a snack is Protein + Fat according to the Turbo Cycle sample week 1 (at the back of the book). The snack recipe “Sonoran Cottage cheese : cott cheese + tomato + salsa” has 8g of Carbs in addition to the protein and fat content. Is that ok? Bcos veggies through the day add carbs too.

    • Team Powell - February 23, 2015

      Yes, veggies do add carbs, but their carb count is low. You’re good to go!

  4. katie - February 22, 2015

    I am beginning the Turbo Cycle today. The book mentions staying at 1200 cals on LC days and 1500 on HC days. I work with a personal training 3 days/wk on strength training, so I was wondering is the 1200 cals was too low. I have been adviced to consume 1500-1800 calories/day – (protein, veggies, fat), so I was just wanting to confirm that the low calorie intake will truly be fruitful and not counterproductive in my quest to lower my body fat % significantly.

    Thanks!! Great book btw, it is my bible now 🙂


    • Team Powell - February 22, 2015

      You should be okay, but if you find that it’s not working for you, you can change cycles at any time! 🙂

  5. Meme - January 12, 2015

    This is the post that motivated me and turned me onto the book! She looks great and the fact she has 4 kids helped me to relate to her story!

  6. Karenin Robison - December 8, 2014

    Ive been carb cycling for 3 weeks, been staying really good but Ive only lost 2 pounds.

    • Team Powell - December 8, 2014

      Not to worry – sometimes it takes our bodies a bit of time to adjust to a new way of doing things. Make sure you’re following your chosen cycle exactly: meals times, portion sizes, low or high carb, slingshot week (week 4), reward days/meals, workout, drink your water, and just be patient. Also, depending on how much weight you want to lose can affect your rate of weight loss. The more you have to lose, the quicker you drop pounds, and the opposite is also true. You got this!

  7. Catalina - November 21, 2014

    Thanks for posting! Just the motivation I needed. Bought the book and hopefully it will work as well for me:)

  8. Arenda Franken - November 16, 2014

    Hi Sara,

    Congratulations… well done! You must be so proud. You look amazing!

  9. deb - November 15, 2014

    I agree with kimber. I have both books and cant Get It. Need some easier way to figure this out. Easier meals n meal prepping. Limited income, 55yr old female here. Carbaholic 🙁
    help me chris and heidi

  10. Kimber - November 14, 2014

    I have both of Chris’ books. Im such a visual learner that I struggle with understanding the carb cycling. Its frustrating because it can’t possibly be as hard as I am making it appear

    These transformations are inspiring and one day I hope to get it.

    • Team Powell - November 14, 2014

      You can do this! Just take one part of the program at a time, use the charts in the back of the book, and you’ll get it. There’s an awesome graphic in this post (as well as some other great info) that might help: https://heidipowell.net/4514/carb-confusion/. Happy carb cycling!

  11. Mery - November 14, 2014

    Hola, soy Mery de argentina mido 1,65 y peso 90 kilos sufro de hipertiroidismo y éstoy medicada hago una hora de bicicleta diaria y dieta y no puedo bajar nada ni un kilo éstoy desesperada si me pudieran ayudar se los agradecería siempre veo su programa muchas gracias!!!!espero una respuesta.

    • Team Powell - November 14, 2014

      Hola, Mery:(Traducido utilizando Google Translate) Confirmar Chris y Heidi programa de ciclismo en carbohidratos (la misma Sara siguió) en su libro, “elegir más, perder más de la vida.” El libro contiene su programa de nutrición y ejercicio completo, y es el mismo que utilizan en el show. Se le enseñará todo lo que necesita saber y hacer para lograr su propia transformación! Aprenda todo acerca de ello aquí: https://heidipowell.net/9060/how-to-begin-your-transformation-journey-step-by-step/. Y por favor, discutir esto, o cualquier programa de nutrición y ejercicio, con su equipo de atención médica. Usted puede hacer esto!

  12. Céline - November 13, 2014

    Je m’appelle Céline et j’ai 30 ans. Je n écris pas bien l anglais mais je le comprends et je reste émerveillé devant votre courage Sara.
    Tout comme vous Chris et Heidi sont mon inspiration de tout les jours et tout comme vous j’ai commencé un programme de diet et sportif avec l aide d’une athlète française Nathalie Foreau.
    Merci pour ce coup de booste, car oui votre histoire et votre détermination m’a boosté.
    Merci merci merci ce sont des histoires comme la votre qui me permettent de garder mon objectif dans le viseur.

  13. Lindsy - November 13, 2014

    Can I ask where Sara does turbo cycling?

  14. elise - November 13, 2014

    Hi, sara looks great! wish i could do it , i’ve try many diet till i’m putting more weight, thinking that 3 years ago i was 65kg but now im 108kg its been the same for 2 years. i gain so much weight in only 1year! that’s terible, i want to loose weight but i get lost in the journey instead of loosing i gain weight. my boyfriend told me that we will get married if i loose weight seems tricky but its because doc say i have to loose weight if i want to get pregnant! so heidi plz could you give me some tips plz.

    • Team Powell - November 13, 2014

      Hi Elise: Here’s a great tip: Check out Chris and Heidi’s carb cycling program (the one Sara used) in their book, “Choose More, Lose More for Life.” The book contains their complete nutrition and exercise program, and it’s the same one they use on the show. It will teach you everything you need to know and do to achieve your own transformation! Learn all about it here: https://heidipowell.net/9060/how-to-begin-your-transformation-journey-step-by-step/. You can do this!

    • Laure Goberville - November 14, 2014

      Hi Elise.
      I have to agree with Team Powell’s answer. I am 41, I have NEVER managed to stick to any kind of diet,I found them too boring. I had my second child in March this year and loosing the weight was harder this time round. I discovered the Carb Cycling diet and I managed to stick to it until I reached my target weight. It was not hard as you don’t spend long periods of time without eating the food you like. It is more than a diet. By alternating low carb and high carb days, it makes you think of what you eat,instead of just grabing what is in the fridge. I see it more as a reeducation programme. Now I mainly need to tone up (not saying that I have the motivation to do that) but I do revert to the programme from time to time when I feel like I have been unhealthy (when I spend 3 weeks eating my mom’s cooking in France)
      Good luck!

  15. Becky - November 13, 2014

    I have a body similar to Sara’s ‘before’ body and now I am really inspired to get in shape. It’s really hard for me to get motivated because there are so many of my friends and co-workers who are overweight and keep telling me I’m so thin but I am on the borderline of above average. I am motivated now! Thanks for sharing!

  16. Sonja Pound - November 13, 2014

    Congrats! You look amazing. Even more amazing than your physical transformation is the smile and light in your eyes. I recently started reading the book and can’t wait to batch cook and start paying more attention to my eating. Congrats again Sara!

  17. Emilse - November 13, 2014

    Hola! como estas? waaw la verdad quede sorprendida con el cambio! felicidades para Sara. Seguramente no entiendas lo que estoy poniendo ya que no se hablar ingles, perdón, me olvide de presentarme, soy de Argentina, tengo 21 años y durante años sufrí mucho por mi peso, hoy en dia baje 10 kg. pero me falta hacer ejercicio ya que baje de peso haciendo dieta y no ejercicio y mi cuerpo es como lo tenia antes Sara, siempre digo “mañana comienzo el gimnasio” y nunca lo hago. Te mando un beso. Abajo voy a traducirlo con el traductor de google, perdón si no se entiende bien. Besos y saludos!!!!!!

    Hi! how are you? www truth is amazed at the change! Congratulations to Sara. Surely not understand what I’m getting and not English, sorry was talking, I forgot to introduce myself, I am from Argentina, I have 21 years and for years suffered a lot because of my weight today down 10 kg. But I need to exercise and to lose weight by dieting and no exercise and my body is like what Sara had before, I always say “start the gym tomorrow” and never do. I send you a kiss. Below I am going to translate with google translator, sorry if it is not well understood. Kisses and greetings !!!!!!

  18. Jen B. - November 13, 2014

    Visit her 90 Day link! There’s a lot more to her story then what was included here! Amazing job to Sarah and her fitness team!!

  19. Amanda - November 13, 2014

    Good for you! You look fantastic! I have 50 lbs to lose and I’m struggling very much with fatigue and my hypothyroid, but you are a great motivation! Keep up the good work 🙂

  20. Jeannie - November 13, 2014

    Sara looks great! I am a mother of a 2.5yr old and need to lose 50lbs…I feel I don’t have the time or energy, but if a mother of 4 can do it, I should be able to too!!

  21. Mandy - November 13, 2014

    Wow! You have amazing stamina. I’d like to manage that after I’ve had my twins.
    I did do several weeks of workout before the pregnancy and it made a huge difference. It was all to do with perspective: my motto was from Extreme Weight Loss… I’d make a promise to myself and keep it. I wish I’d learned those powerful words years ago. Well, I promise I’ll get back on track when my babies are here!
    Congrats to you Sara 🙂

  22. Jo - November 13, 2014

    Not really good with words but just wanted to say how amazing Sara looks (not that her body looked bad before). I only have one child (10year old) and only need to lose maybe 10lbs and would love my body to look like Sara. I watch every weight loss TV programme going but still can’t get myself motivated to make a move. Maybe tomorrow. Keep up the good work Sara. X

  23. Maria M. Castillo - November 13, 2014

    Congratulations Sara! I have 3 girls and I felt like my world got flipped upside down when I had my 3rd one who is 3 1/2 months via C-section. Now that I feel like things are getting back to normal, I started working out again and the eating healthier, but I’ll definitely pick up Lose More, Gain More a.s.a.p. Thank You Heidi for sharing her story and for your passion for fitness and helping people.

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