Alpha Female Friday – Sarah Berneche

Every Friday I am going to feature a woman that I adore. They exude all the qualities of an Alpha Female and I want to dig into their lives to get some nuggets of knowledge to help us all live happier, healthier lives balancing life & work.

Definition of an Alpha Female

An Alpha Female is a powerful and assertive woman. Her confidence is due to being an intelligent and intellectual problem-solver. Being an Alpha Female is a State of Mind based on choosing ambition and being proud of it. She strives for a happy and healthy work/life harmony.

Type A Alpha Females often come across as strong willed and selfish. When we stay true to our authentic selves and stay true to our mission we shine. A true Alpha Female puts the needs of herself first without sacrificing her principles or dignity. She fills up her cup or gas tank first so that she has enough energy for her friends, family, and coworkers. She strives for synergy with the world around her. She wants a perfect work/life balance but knows that it requires being true to your priorities and what makes you happy. She is never complacent about striving for better and nurtures relationships with the people in her life.

Meet Sarah Berneche!

Sarah Berneche

Sarah Berneche is a Toronto-based holistic nutritionist, owner of SarahBellum Health, and stress slayer who helps hustlers eat for amazing cognitive health and ditch hang-ups about food. Her passion for upgrading the well-being of busy urban professionals through pragmatic and innovative strategies has lead her to work with companies such as eOne, BMO, Financeit, MaRS, LEAGUE, KPMG, and Flight Centre. She is the founder and director of The BarreFuel Project at Barreworks fitness studios, nutritionist at Mind Health Toronto, freelance writer and editor, and consultant to various local businesses, most notably POPBOX Micromrkt. She has a reputation for leading inspiring, informative, and dynamic nutrition talks, creating delicious and easy recipes, and empowering people to make energizing food and lifestyle choices every day. She holds a B.A.H. and M.A. from the University of Windsor, a post-graduate certificate in book publishing from Humber College, and graduated with merit from the Canadian School of Natural Nutrition.


How are you an Alpha Female?

I like to dream BIG, all caps. Setting massive goals and going for it really lights me up. I do my own thing and I’m mostly unapologetic about it. And I’m pretty sass-mouthed, so there’s that.

What does work/life harmony look like for you?

I don’t have a clear division between the two. I work weekends and I sometimes work nights. I’m fortunate that many of my friends are self-employed or have unique work schedules, so we might get together at a coffee shop and brainstorm new projects together first thing in the morning, or I might work for a few hours and join a friend for lunch. Sometimes a few of us will spontaneously get together over a bottle of wine and unwind for a couple of hours while talking about our successes or challenges. It’s rather organic and messy, but I mostly love it.

What are you most passionate about?

Creating. From writing to photography to program development or recipe creation, I leap at any opportunity to use those juices. I’m definitely an ideas person and I love swimming around in that world. I’m also passionate about sharing my knowledge of nutrition and whole foods with others – it always makes my heart skip a beat. I adore entrepreneurship and professional development; working and connecting with other female business owners is super inspiring.

What are you daily health habits that keep your immune system boosted?

I prioritize sleep — I really need those 8 hours — and make sure to consume plenty of water, vegetables, cold-pressed vegetable juice, fermented foods, and high-quality protein. I try to get some exercise in every day, even if it’s just a twenty minute walk. And I think it’s important to smile and laugh!

What is your weekly fitness routine like?

I take two to three barre classes a week, spin once or twice a week, and try to squeeze in a yoga or pilates class. I also walk as much as possible.

How do you challenge yourself fitness wise?

I will usually push myself in classes, but this is an area I really leave to the pros. I’ve been taking classes at Barreworks for over three years because they’re highly effective and the instructors top-notch. I’d also like to try boxing and get into running at some point this year, so there’s that!

What are you daily/weekly nutrition habits that keep you well nourished?

Daily I supplement with Vitamin C, D3, fish oil, magnesium, and a B-complex on occasion. I eat plenty of fermented foods – kombucha, sauerkraut, pickles, tempeh. Lots of organic produce, turmeric, ginger, herbal tea, low-sugar green juice, and filtered water, as well as some high-quality protein and good fats.

I really try to watch the caffeine and will have a green tea or mushroom coffee some mornings in lieu of a standard cup. Weekly, I devote a couple of hours to meal prep so that I have plenty of healthy food readily available. Doing these things has made an enormous difference.

What are your daily habits for winding down at night and reducing stress?

My evening routine is pretty simple. I’ll have a cup of two of herbal tea after dinner — roasted dandelion is my go-to these days — and plan out my to-do list for the following day. Then I’ll either sit and talk with my roommates, watch something on Netflix, or read a book. I make a point to dim the lights. I love doing yoga at night, especially on Sundays. It’s such a great way to start the week.

What are some pain points of being an Alpha Female that you have to problem solve for? 

I think there’s this idea that Alpha Females are squares or bitches that I think is really unfortunate. If you want to spend a Saturday night working on a project or you’re into getting up early to squeeze in a workout, power to you.

What is your definition of happiness?

In one word — freedom. Or an amazing meal with great wine, shared with good friends, ideally outdoors, where the conversation goes on for hours. That’s pretty hard to beat.

Subscribe on iTunes HERE

Android users you can also find me on Stitcher!

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.