Navigating change. Building momentum.
Helping you create lasting health so you can live life more fully.
Together, we'll build the habits, confidence, and momentum to move you forward.
Toronto-based health and wellness coaching, available in person and virtually across Canada.
Health coaching for real life.
Whitecap Health Coaching is a Toronto-based coaching practice focused on the behaviour-change side of health, helping you explore what matters to you, identify what's getting in the way, build confidence, set realistic goals, and develop sustainable habits that fit your life.
People come to coaching for all kinds of reasons. You might want to build healthier habits, manage stress, improve your energy, navigate a health or life transition, prepare for healthy aging, work toward a meaningful athletic goal, or simply make a change you've been thinking about for a while.
I'm Sarah Pendergrast, MD,Health & Wellness Coach and founder of Whitecap Health Coaching. I bring a multidisciplinary background in medicine, biology, kinesiology and health and wellness coaching to my work, along with a belief that meaningful change doesn't have to happen all at once.
How We Can Work Together
Every client begins with a complimentary Discovery Call. Together, we'll explore your goals and recommend the coaching experience that's the best fit for where you are today.
Small, consistent actions create lasting change.
Coaching that meets you where you are and helps you build momentum toward the life and health you want.
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One-on-one coaching tailored to your goals, health, and stage of life.
Whether you're navigating early adulthood, balancing work and family, pursuing better health, living with a chronic condition, or redefining wellness as you age, coaching is designed around you.
We begin with a foundation session where I take time to understand your story, your strengths, your challenges, and what matters most to you. From there, each session builds on your progress as we explore habits, motivation, values, and sustainable strategies that help you create meaningful, lasting change.
Together, we'll build confidence through small, consistent actions that create momentum toward the life and health you want.
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Small-group coaching combines evidence-informed guidance with the encouragement and accountability that comes from learning alongside others.
Programs are designed for groups of 3–12 participants who share a common goal or health focus. Topics may include healthy aging, fitness, stress management, habit change, or other areas of wellbeing.
Group coaching creates space to learn, reflect, and grow together while receiving practical tools you can apply in everyday life.
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Interactive presentations designed to educate, inspire, and encourage meaningful change.
I partner with workplaces, community organizations, and groups to deliver engaging sessions on evidence-informed health and wellness topics, including healthy aging, menopause, cardiovascular health, behaviour change, goal setting, and sustainable lifestyle habits.
Workshops can be tailored to meet the unique needs of your audience.
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Performance coaching for endurance athletes who want to build healthy, sustainable performance while maintaining balance, resilience, and long-term wellbeing.
Join the mailing list to be the first to hear when this service launches.
For Healthcare Professionals
Whitecap can support behaviour change alongside appropriate medical and allied healthcare.
The Whitecap Framework
Five Pillars to Help You Navigate Change and Build Momentum
Momentum Through Change
Perspective & Possibility
Purpose & Direction
Grounded in What Matters
Growing Strong For Life
What else might be possible?
Health isn't just about eating better, exercising more, or checking boxes on a wellness plan. It's about creating the foundation for the life you want to live.
At Whitecap, coaching begins with curiosity. Together, we'll explore what matters most to you, uncover what's getting in the way, and build meaningful, sustainable change one step at a time. Grounded in evidence, guided by compassion, and tailored to your unique journey, my goal isn't simply to help you improve your health. It's to help you create a life that feels more aligned, more purposeful, and more fully your own.
Because the goal was never simply better health. The goal has always been a better life.
WHAT IF HEALTH ISN’T THE GOAL? WHAT IF IT’S THE FOUNDATION THAT ALLOWS FOR EVERYTHING ELSE?
LET’S BUILD YOUR NEXT CHAPTER TOGETHER.