• Tiffany Sham

Inside Her Regimen with Sarah Sweetnam


We were delighted to interview Sarah Sweetnam, who is currently working full-time in Dentistry after recently graduating this year. Read below to learn about her story and how she stays healthy with her busy schedule!

Sarah was always interested in science and was inspired by her parents, who were both dentists. She wanted to follow in the same path in hopes of making everyone’s experience at the dentist just a little better. Now graduated and working full-time, she still makes sure she has time for her interests and taking care of her health! Being a former competitive figure skater, she stays active by coaching and also enjoying the great hikes in Vancouver. Her involvement with The Shoebox Project, where she helps put together personalized gift boxes for women, keeps her happy and grateful to be able to give back. Of course, with this busy schedule (and being recently engaged, congrats!), Sarah stays on top of everything in a written agenda. She makes sure to keep track of the little things and to allocate time to take care of herself and her wellness goals.

How does your day get started? Weekdays I wake up and head to an early morning workout class in my neighbourhood, usually Barre or Hot Yoga. I then go home and make myself a smoothie/COFFEE and lunch before heading in to work.

What does wellness mean to you? To me wellness means creating balance and a place where I can feel good and function at my best both socially, professionally and mentally.

How do you incorporate wellness throughout the rest of your day? While at work I try to get out for a walk on my lunch. I try to drink water as much as possible and always try to pack my own lunch (usually leftovers) and snacks as much as possible to keep my energy up during the day.

Share with us a bit about how your wellness journey started? I have always been very involved in sports while keeping busy academically and with work opportunities. I have found that balance for me is extremely important. The more I take time to focus on myself and do things that make me feel good and happy, the better I can function for the people around me and at work,

When did you know you had a message you wanted to share? I feel as though everyone strives to find a good work-life balance and for me finding that has been a constantly evolving process. There are always changes and obstacles in our lives that can throw our goals and daily routines off track. My path both professionally and personally has been very different. I have found the things that make me happy and healthy and I would love to be able to share with others what has brought me there and also the ways that I alter my goals and lifestyle depending on the situations that come my way.

How do you make time for balance and self care? I would be lying if I said I didn't still struggle to maintain and find balance. I am a new dentist and working a lot more than I would say is ideal for me to have complete balance right now. As a new grad I am working evening shifts and weekends, with Sunday being my only day off. With my schedule I find that by doing early morning workouts I have the most energy to keep myself healthy and motivated throughout the work week. I also love cooking and find that even when I work late it is important for me to take that time to do something I enjoy (and that keeps me healthy).

How does your regimen change when you travel? When I travel there is generally a lot less of a struggle with time for me. I still love my morning workouts and try to eat as healthy as possible so I can feel my best. I am big on balance though and will never pass up the chance to treat myself in moderation.

We all have stress, we're curious- what do you do to manage it, and how has your outlook on stress changed?

I would say my number one stress release is my day planner. I still love writing down my schedule and also scheduling in time for myself and things that I want to do outside of work. I also find journaling is a big stress release for me. I start my journal writings with a quote that I like from pinterest and then write my feelings or thoughts. It really helps me to let go of any stress or worries by letting it out on paper.

What is your go-to snack for a pick me up in the daytime? I love smoothies! I try to put as many good things as I can into my smoothies and they somehow always end up tasting great.

Of the following 7 pillars- (nutrition, sleep, cognition, mood, cycle, fitness, and beauty) - which are the highest priority for you, and why? SLEEP. 100% sleep is the biggest one for me. Sleep allows me to function better in most other aspects of the 7 pillars - cognition, mood, cycle, fitness. I feel way better with sleep and stay on track much better with fitness, nutrition (and of course beauty) if I am well rested.

How do you define innovation? Innovation to me means always finding new ideas and ways to stay motivated and constantly evolving.

What are your favourite skincare tricks & products? When it comes to skincare I am still learning a lot. I have a lot of friends who are AMAZING with skincare tricks and tips. I love listening to them but do find that at this point my routine is pretty simple. I am big on moisturizers and love the Peter Thomas Roth Hungarian Thermal Water face cream from Sephora. The Ordinary also has amazing products for an affordable price!

How do you and your family support each other in living your best life? I am very close with my family. My mom is everyone's cheerleader and is always there for support and encouragement when things may go not quite as planned. I find she always keeps me grounded and reminds me of The Four Agreements - Miguel Antonio Ruiz (MUST READ) when I am worried about how to handle certain situations.

What are your favourite wellness trends? I love that group fitness is so huge. I have been using Class Pass (the App) for a few years now and find it amazing for keeping me excited with different workouts and coordinating with friends.

And, your least-favourite? I don't think there is any wellness trend that I know of that doesn't appeal to me. Anything you can do to encourage health and wellness is great with me! I guess for me dieting has never been a great thing. I like to always try to be as healthy as possible and do not feel bad when I do indulge in junk food on occasion. It's all about balance.

Do you have any advice for our audience on how to stay positive, and maintain a good outlook? The Four Agreements - honestly for me this book or even just re-reading the four agreements really helps to put things in perspective and always live with the best intentions .

What advice do you have for someone who's ready to start sharing their message? I think everyone feeds off positive energy. Anytime anyone is passionate about something it is a really nice way to relate and connect over things that can help us all to lead healthier and happier lives.

When in the grocery store- what does Sarah pick up? I usually use Chef's plate for mid-week cooking since I work late Yogurt, Chia seeds, Hemp Hearts, Apple Cider Vinegar, Tumeric... you get the idea.

At the end of the day, how do you complete your regimen? I always finish my day by washing my face, moisturizing, drinking a ton of water ( unfortunately because I usually forget during the day), I make my tea and put on my diffuser before reading in bed. I am a HUGE routine person apparently haha.

Huge thank you to Sarah for being so kind and letting us share her wellness story! You can follow her on Instagram here.


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