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Find your Foundation

4 Weeks to Master the Basics of Yoga + Strength Training

Get stronger and move better with a focus on fundamentals, intentional progressions, and personal coaching. 

This You?

Ready to crush your 2021 fitness goals but not sure where to even begin. 

New to strength training and/or yoga and want to make sure you are practicing the postures and exercises correctly.

Only practiced yoga and are ready to add strength training... or vice versa.

Tired of trying to piece together random free ig workouts or YouTube videos and eager to build a sustainable routine.


Want to work out at home but still benefit from a coach checking in and reviewing your form.

Coming back after some time off training and looking for structure and direction.

designed for:

This Could Be You:

Feel confident in your workouts because you've learned the importance of training fundamentals.

Understand how to assess and address imbalances in your strength and/or mobility.

Set yourself up for long-term success because you've built a balanced foundation.

Improve your understanding of your unique body, how it moves, and how it responds to training.​

Challenge yourself with new skills and progression drills you can continue to build on after this program.

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Meet Your Coach

Hello, I'm Sarah B., yogi, athlete, teacher, and forever student.

Founder of Island Flow Yoga and creator of Find Your Foundation

Over the past 10 years, I have trained, studied and coached a wide variety of movement practices and sports disciplines.


I have had the great opportunity to coach students of all different ages and levels, from the beginner to advanced.

I created Find Your Foundation to bring you a balanced introductory program incorporating the best of what I've learned. This Foundation will set you up for success in your favorite hobbies, sports and daily life.

I've seen the results of imbalanced training: inefficient movement patterns leading to inability to achieve your greatest potential and... injury. Let's not learn "the hard way." 

downward facing dog


is a 

4-Week Online Introductory Program

to help you

 master the basics of yoga and strength training.

designed for:​

the beginner, yogi, or athlete who wants to build or rebuild a solid fitness foundation. 

They are looking for a structured program and an expert coach that can help them understand and improve their movement.

pushup form chaturanga strength training

Over Four Weeks

You get to:


Train with me on your own schedule, with your available equipment,  from anywhere in the world.


Upload your workouts to receive weekly coaching and pro tips for mastering the basics of training.

Gain a better understanding of your unique body and how it moves.

Learn the why behind your workouts.

Improve movement efficiency to get the most out of your workouts.

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High Bar Tuck Hang

Receive 4-5 workouts per week via TrueCoach app, with the goal of building a well-balanced foundation through:

Bodyweight Exercises

  • Squats

  • Push-ups

  • Pull-ups

  • Planks

  • Jumps / Plyometrics


  • Warm-up mobility flows

  • Progression drills

  • Breath work

  • Restorative postures

Resistance Exercises (depending on your available equipment):

  • Kettlebells

  • Dumbbells

  • Barbell

  • Resistance Bands

Tiger Tuck

 "The program was amazing. Seriously I am so glad I did it. I loved that I could be flexible and move things around to fit my schedule. I feel like my flexibility and strength definitely increased, and I really focused on the importance of proper form over everything. Thank you so much for making such an amazing program!!!"   


"Life Changing! Habit-forming. As a Physical Therapist, correct exercise form and technique are very important to me. Sarah’s Find Your Foundation is an excellent foundational program. She customized a program to work toward my specific goals. I already worked out on my own, but was stuck in the same rut. FYF allows a variety of new challenging exercise  and working the areas that need it the most. She provides short video clips that demonstrate the exercises to set me up for success. The best part - I upload video clips of my performance, then Sarah timely reviews, providing very specific feedback for me to improve my technique. Even though I’m a few thousand miles away, it’s like having her right there!  I already feel more fit, stronger, flexible and healthier.  Empowering!"

--Cara, Physical Therapist

'Sarah is so personable and so down to earth, that I felt it was easy to go to her with any questions that I had. She responds quickly and is the greatest yoga instructor I’ve ever had the chance to work with."


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What to Expect

A unique 4-week training plan consisting of yoga practice, strength workouts, and mobility exercises.

Daily emails containing your workout program for the day so you can stay on track.

Tough, expert coaching. I am here to help you master these movements, and it won't be easy.

Weekly check-ins, including answers to any questions that came up during the week.

Intentional and effective movement progressions and exercises. 

Options for modifications and advancements.

Incorporation of props and equipment you have at home to assist your practice.

Unlimited membership to in-person Sunrise Yoga classes!

box jumps coach sarah bublavy crossfit i

ready to start your year off strong?

Get stronger and move better with a focus on fundamentals, intentional progressions, and personal coaching.  You've been working out from home but are craving the guidan...
Find Your Foundation
Started Jan 10, 2021
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