Sam Frohlich

11/03/2024

24/12/2023

𝐂𝐡𝐫𝐢𝐬𝐭𝐦𝐚𝐬 𝐓𝐢𝐦𝐞 🎅🏼 ⁣
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A time to eat, drink, have fun and make memories with friends and family ⁣
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Not to worry about weight gain, calories and how you look in the mirror⁣
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No event, festival or holiday that makes up a small fraction of your year should do this to you ⁣
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Those who are consistent and correct in what they do 90% of the year, don’t have to worry about these few days here and there….⁣
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Because they won’t have a detrimental affect on their body, health or mindset⁣
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So just a reminder for now and next year⁣
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What you do and how consistent you are the majority of the time⁣
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Is where your progress and ultimately your results, will come from ⁣
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Enjoy 🥧 ⁣
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21/12/2023

𝐓𝐡𝐢𝐬 𝐡𝐚𝐩𝐩𝐞𝐧𝐞𝐝 𝐢𝐧 𝐭𝐡𝐞 𝐥𝐚𝐬𝐭 𝟏𝟖 𝐦𝐨𝐧𝐭𝐡𝐬 👇 ⁣
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🤕 Torn quad muscle and tendon in my right leg ⁣
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😣 Found out I had a left hip impingement that can only be fixed with surgery. ⁣
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For now had a steroid injection to see if that helped (managing pain currently)⁣
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😓 Torn hamstring and tendon in my right leg ⁣
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🤕 And to round off the year, rolled my left ankle badly last week, resulting in a hairline fracture and tendon strain ⁣
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As you can see, Lady Luck has not been on my side recently 🙈⁣
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However, I’m not writing this post looking for sympathy ⁣
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But more so as a reminder that setbacks happen and you can always work around them⁣
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Too many people let one injury, or a bit of pain stop them from doing anything ⁣
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Unless you’re literally in a coma, you can do something ⁣
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Of course, there’s initial recovery periods for injuries…⁣
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But once that’s done, movement is key⁣
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Whatever you do, staying consistent is the most important factor, no matter how you have to adapt your training ⁣
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Thankful to have had and continue to have such great help from the team at Up & Running as well. ⁣
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I’m certainly a regular there 😅⁣
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𝐎𝐧𝐰𝐚𝐫𝐝𝐬 𝐚𝐧𝐝 𝐮𝐩𝐰𝐚𝐫𝐝𝐬 𝐢𝐧 𝟐𝟎𝟐𝟒, 𝐡𝐨𝐩𝐞𝐟𝐮𝐥𝐥𝐲 𝐢𝐧𝐣𝐮𝐫𝐲 𝐟𝐫𝐞𝐞 🙏 ⁣
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20/12/2023

𝗪𝐡𝐚𝐭’𝐬 𝐲𝐨𝐮𝐫 𝐟𝐚𝐯𝐨𝐫𝐢𝐭𝐞 𝐂𝐡𝐫𝐢𝐬𝐭𝐦𝐚𝐬 𝐭𝐫𝐞𝐚𝐭?⁣
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Either Lindt ball or mince pies from M&S for me⁣
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Better still, heat up a mince pie and melt Lindt on top of it! 🤤 ⁣
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𝗪𝐡𝐚𝐭’𝐬 𝐲𝐨𝐮𝐫𝐬? 𝐋𝐞𝐭 𝐦𝐞 𝐤𝐧𝐨𝐰 𝐛𝐞𝐥𝐨𝐰 👇 ⁣
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02/11/2023

🛑 𝐃𝐨𝐧’𝐭 𝐋𝐞𝐭 𝐏𝐫𝐞𝐯𝐢𝐨𝐮𝐬 𝐁𝐚𝐝 𝐄𝐱𝐩𝐞𝐫𝐢𝐞𝐧𝐜𝐞𝐬 𝐒𝐭𝐨𝐩 𝐘𝐨𝐮 😯 ⁣
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If this online client of mine had done this, she would never have seen such fantastic results!⁣
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Here’s her story…⁣
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👉 ‘I had previously worked with a trainer who just gave me a program, no support and a boring, plain meal plan!⁣⁣⁣⁣⁣⁣
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This made me hesitant to sign up with Sam in the fear he’d do the same.’⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
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But after our call, I was adamant I wanted him as my coach!’⁣⁣⁣⁣⁣⁣
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‘Sam is the perfect example of what a coach should be! ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
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Everything is specific to you, your capabilities, likes and dislikes and your goals! ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
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I came to Sam to improve my knowledge with training and how to eat properly myself. ⁣⁣⁣⁣⁣⁣
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𝐈’𝐯𝐞 𝐥𝐞𝐟𝐭 𝐰𝐢𝐭𝐡 𝐬𝐨 𝐦𝐮𝐜𝐡 𝐦𝐨𝐫𝐞 𝐭𝐡𝐚𝐧 𝐭𝐡𝐢𝐬!⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
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I now know about training, proper form and how to continue progressing with my strength training. ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
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I previously had an eating disorder but now I’m so confident with my eating habits and overall just absolutely stoked.’⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
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In just shy of 6 months, Scarlett saw some awesome results:⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
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👉 ‘I’ve gone from around 26% body fat to 19.5% whilst gaining more than 2kg of muscle. ⁣⁣⁣⁣⁣⁣
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All whilst eating lots of food, no restrictions in terms of food groups and a training style I LOVED.’⁣⁣⁣⁣⁣ 💪⁣⁣⁣⁣⁣⁣
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‘I’m so thankful - the life long valuable knowledge I’ve gained and support is unbeatable’⁣⁣⁣ ⁣⁣⁣⁣👏 ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
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⁣⁣Don’t let previous bad experiences hold you back from living your best life…⁣⁣⁣
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𝐃𝐫𝐨𝐩 𝐦𝐞 𝐚 𝐃𝐌 𝐰𝐢𝐭𝐡 𝐭𝐡𝐞 𝐰𝐨𝐫𝐝 ‘𝐑𝐄𝐒𝐔𝐋𝐓𝐒’ 𝐚𝐧𝐝 𝐈’𝐥𝐥 𝐛𝐞 𝐡𝐚𝐩𝐩𝐲 𝐭𝐨 𝐡𝐚𝐯𝐞 𝐚 𝐜𝐡𝐚𝐭 📥⁣⁣
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09/10/2023

𝐓𝐲𝐩𝐞 ‘𝐐𝐮𝐢𝐜𝐤𝐞𝐬𝐭 𝗪𝐚𝐲’ 𝐢𝐧𝐭𝐨 𝐆𝐨𝐨𝐠𝐥𝐞...⁣⁣
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This is what came up for me ⁣
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You know what? This doesn’t surprise me⁣⁣
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Too many people associate fat loss with speed⁣⁣
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𝘏𝘰𝘸 𝘤𝘢𝘯 𝘐 𝘨𝘦𝘵 𝘵𝘩𝘦 𝘣𝘰𝘥𝘺 𝘰𝘧 𝘮𝘺 𝘥𝘳𝘦𝘢𝘮𝘴, 𝘺𝘦𝘴𝘵𝘦𝘳𝘥𝘢𝘺?⁣⁣
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I get that. It’s normal to want results fast ⁣⁣
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Especially when it feels like you’ve already waited a lifetime⁣ trying to do so⁣
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And it must be said, getting some quick results in the first 1-2 weeks can work for some people ⁣
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But it’s only short term and there needs to be a journey mapped out after that ⁣
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Because what’s the point of going to extremes to get quick results and quitting after 1-2 months…⁣
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And when you do so, any weight you’ve lost comes back on again (and more sometimes!)⁣
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𝘐’𝘮 𝘸𝘪𝘭𝘭𝘪𝘯𝘨 𝘵𝘰 𝘣𝘦𝘵 𝘺𝘰𝘶’𝘷𝘦 𝘣𝘦𝘦𝘯 𝘵𝘩𝘦𝘳𝘦 𝘣𝘦𝘧𝘰𝘳𝘦, 𝘳𝘪𝘨𝘩𝘵?⁣ 😔 ⁣
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So you know how that story ends⁣⁣
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Let me tell you a better way of going about losing body fat⁣⁣
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✅ Accept it will take time and be patient⁣⁣
✅ Enjoy the process rather than getting obsessed by the outcome⁣⁣
✅ Don’t try extreme diets that mess around with your body, mind and relationship with food⁣⁣
✅ Focus on other progress makers that aren’t just weight loss⁣⁣
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To give you some idea, the people I coach focus on measurements, photos, clothes, sleep, energy, confidence⁣ and so on⁣
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⁣By doing this, there’s a better chance of small wins along the way⁣
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And an overall better chance of long adherence to the plan ⁣
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And ultimately better results and long term maintenance of these results ⁣
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𝐃𝐨𝐞𝐬𝐧’𝐭 𝐭𝐡𝐢𝐬 𝐬𝐨𝐮𝐧𝐝 𝐥𝐢𝐤𝐞 𝐚 𝐛𝐞𝐭𝐭𝐞𝐫 𝐰𝐚𝐲 𝐭𝐨 𝐠𝐨 𝐚𝐛𝐨𝐮𝐭 𝐲𝐨𝐮𝐫 𝐟𝐚𝐭 𝐥𝐨𝐬𝐬 𝐣𝐨𝐮𝐫𝐧𝐞𝐲?⁣
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Something to mull over at the start of this week 👌⁣
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03/10/2023

𝐈𝐭’𝐬 𝐚 𝐡𝐚𝐫𝐬𝐡 𝐭𝐫𝐮𝐭𝐡⁣
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But before we know it, it will be 2024⁣
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Our kids will be older ⁣
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And you would have lost quality time with them because of your poor health and fitness levels⁣
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No one wants to be the parent who can’t run around, play sport, go to soft play or anything like that…⁣
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Because they get out of breath after 5 minutes, right?⁣
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It’s never too late to begin working on yourself ⁣
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Let’s not waste the last 3 months of the year ⁣
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𝐓𝐢𝐦𝐞 𝐭𝐨 𝐰𝐨𝐫𝐤 👊⁣
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11/09/2023

𝐔𝐊 𝐓𝐫𝐢𝐩 𝐒𝐡𝐨𝐫𝐭 & 𝐒𝐰𝐞𝐞𝐭 🇬🇧 ⁣
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Friends wedding in the Cotswolds, being godfather for my nephews christening and catching up with family and friends ❤️ ⁣
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Managed to pick one of the hottest weekends of the year too 😅 (get me back to my air con!)⁣
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Until next summer 👋 ⁣
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13/07/2023

𝐋𝐞𝐚𝐧𝐞𝐫, 𝐅𝐢𝐭𝐭𝐞𝐫, 𝐒𝐭𝐫𝐨𝐧𝐠𝐞𝐫 𝐢𝐧 𝟏𝟔 𝐰𝐞𝐞𝐤𝐬 👊⁣⁣⁣
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When Paul and I first sat down to layout his action plan for the next 4 months… ⁣⁣⁣
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We focused a lot on everything 𝐨𝐮𝐭𝐬𝐢𝐝𝐞 of the gym⁣⁣⁣
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He knew how to train and train well⁣⁣⁣
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Don’t get me wrong, he was given a solid training plan throughout ⁣⁣⁣
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But focusing on his food habits, such as what to buy, food prep and convenience around a busy job⁣⁣⁣
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As well as, working on his sleep routine, which had dramatically dipped over the years ⁣⁣⁣
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These were the variables that were important ⁣⁣⁣
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Add to that the accountability of having a coach to check in with…⁣⁣⁣
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And you get amazing results like these 👏 ⁣⁣⁣
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I’ve said it many times before ⁣⁣⁣
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Too many of you think your workout plan is the issue and you need a shiny new one to see results ⁣⁣⁣
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You don’t 😠⁣⁣⁣
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It doesn’t matter how fancy your program is, or how hard you work in the gym ⁣⁣⁣
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If everything else outside these workouts isn’t on point, you won’t see results ⁣⁣⁣
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This is why if you choose to work with me, we’ll double down on all the other parts of your life:⁣⁣⁣
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✅ Sustainable nutrition ⁣⁣⁣
✅ Positive relationship with food⁣⁣⁣
✅ Quality sleep⁣⁣⁣
✅ Energy management ⁣⁣⁣
✅ Daily routines⁣⁣⁣
✅ Mindset help⁣⁣⁣
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And much, much more⁣⁣⁣
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It’s more than just a training program ⁣⁣⁣
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It’s a whole lifestyle change ⁣⁣⁣
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But it works ⁣⁣⁣
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If you’d like to know more about changing your life, once and for all⁣….⁣⁣
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𝐃𝐫𝐨𝐩 𝐦𝐞 𝐚 𝐃𝐌 𝐰𝐢𝐭𝐡 𝐭𝐡𝐞 𝐰𝐨𝐫𝐝 ‘𝐏𝐀𝐑𝐄𝐍𝐓’ 𝐚𝐧𝐝 𝐰𝐞 𝐜𝐚𝐧 𝐠𝐞𝐭 𝐲𝐨𝐮 𝐬𝐭𝐚𝐫𝐭𝐞𝐝 👊⁣
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30/06/2023

🥳 𝟑𝟑 𝐓𝐨𝐝𝐚𝐲 🎂 ⁣
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First time celebrating in London for 9 years since I left for Dubai 🇬🇧⁣
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Thanks to everyone who came out to celebrate 🎉 ⁣
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Here’s to another year 🥂 ⁣
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#33

21/06/2023

𝟑 𝐓𝐡𝐢𝐧𝐠𝐬 I 𝗪𝐢𝐬𝐡 𝗪𝐞𝐫𝐞 𝐓𝐫𝐮𝐞....⁣⁣
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But unfortunately, are not 🙈⁣⁣
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1️⃣ 𝐘𝐨𝐮 𝐂𝐚𝐧 𝐒𝐩𝐨𝐭 𝐑𝐞𝐝𝐮𝐜𝐞 𝐁𝐞𝐥𝐥𝐲 𝐅𝐚𝐭⁣⁣
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By doing 1000s of crunches, right? ⁣
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Nope 👎 ⁣
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We can’t pick and choose where we lose body fat from, I’m afraid. ⁣
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Yes, we can pay attention to certain muscle groups to try and get them to grow⁣
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But don’t mistake that with losing fat from the same area. Different processes 👍⁣⁣
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Focus on your 𝐟𝐚𝐭 𝐥𝐨𝐬𝐬 𝐛𝐚𝐬𝐢𝐜𝐬 (calorie deficit, protein, strength training, sleep etc) and you will lose body fat as a whole⁣
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Some places will take longer than others⁣
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For most of us, that will be the stomach area unfortunately ⁣⁣
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2️⃣ 𝐘𝐨𝐮 𝐂𝐚𝐧 𝐁𝐮𝐫𝐧 𝐂𝐚𝐥𝐨𝐫𝐢𝐞𝐬 𝗪𝐚𝐭𝐜𝐡𝐢𝐧𝐠 𝐍𝐞𝐭𝐟𝐥𝐢𝐱 📺 ⁣⁣
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Well maybe if it’s a particularly tense or scary show you may burn a few 😂⁣⁣
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But no, it won’t be anything worthwhile ⁣
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You need to get up and move each day, especially on the weekend ⁣
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Have a step target and stick to it, no matter what⁣
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Make it a non-negotiable each day⁣
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Don’t get me wrong, I’m partial to see Netflix and chilling, but after I’ve done all my activity for the day 👍⁣⁣
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3️⃣ 𝐅𝐚𝐝 𝐃𝐢𝐞𝐭𝐬 𝗪𝐨𝐫𝐤⁣⁣
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Imagine if everyone could lose body fat and have the body they want (and keep it) in just 7 days drinking smoothies and p**s (aka celery juice)⁣⁣
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Unfortunately that doesn’t happen⁣
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Whilst the scale weight may drop a lot on a fad diet due to you emptying your bladder (and probably bowels 💩) every 2 hours, it’s not sustainable ⁣⁣
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Quick fixes like the crap you see Z-list celebs and influencers post will NOT help you⁣
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So save your money and invest it in proper nutrition, training, coaching etc.⁣⁣
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𝗪𝐡𝐚𝐭 𝐟𝐢𝐭𝐧𝐞𝐬𝐬 𝐛𝐞𝐥𝐢𝐞𝐟𝐬 𝐝𝐨 𝐲𝐨𝐮 𝐰𝐢𝐬𝐡 (𝐨𝐫 𝐭𝐡𝐢𝐧𝐤 𝐚𝐫𝐞 𝐭𝐫𝐮𝐞) 𝐭𝐡𝐚𝐭 𝐲𝐨𝐮’𝐝 𝐥𝐢𝐤𝐞 𝐭𝐨 𝐚𝐬𝐤 𝐦𝐞 𝐚𝐛𝐨𝐮𝐭?⁣⁣
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16/05/2023

𝟓 𝐓𝐡𝐢𝐧𝐠𝐬 𝐈 𝐒𝐭𝐫𝐮𝐠𝐠𝐥𝐞𝐝 𝗪𝐢𝐭𝐡 𝐁𝐞𝐟𝐨𝐫𝐞 𝐌𝐲 𝐅𝐢𝐭𝐧𝐞𝐬𝐬 𝐉𝐨𝐮𝐫𝐧𝐞𝐲 𝐁𝐞𝐠𝐚𝐧👇 ⁣⁣
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1️⃣ 𝐍𝐞𝐠𝐚𝐭𝐢𝐯𝐞 𝐒𝐞𝐥𝐟 𝐈𝐦𝐚𝐠𝐞⁣⁣
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I couldn’t look in the mirror without being disgusted about what I saw⁣⁣
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Losing 30lbs over 4 months helped with this ⁣⁣
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Over the years, transforming my body into something I was proud of massively helped how I saw myself ⁣⁣
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2️⃣ 𝐂𝐨𝐧𝐟𝐢𝐝𝐞𝐧𝐜𝐞 𝐢𝐧 𝐬𝐨𝐜𝐢𝐚𝐥 𝐬𝐢𝐭𝐮𝐚𝐭𝐢𝐨𝐧𝐬 ⁣⁣
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When I felt more confident about myself, I felt more at ease in social situations ⁣⁣
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I used to shy away from them, especially when it came to girls 🙈⁣⁣
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But when you feel confident and proud in yourself and your own achievements, it shows around others ⁣⁣
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3️⃣ 𝐁𝐞𝐢𝐧𝐠 𝐬𝐞𝐞𝐧 𝐢𝐧 𝐩𝐮𝐛𝐥𝐢𝐜 𝐰𝐢𝐭𝐡 𝐥𝐞𝐬𝐬 𝐜𝐥𝐨𝐭𝐡𝐞𝐬 ⁣⁣
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Situations like swimming pools on holiday, I often wore a t-shirt in the pool⁣⁣
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Or playing football with mates on a hot summers day, I’d be the only one keeping his top on⁣⁣
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Stuff like that used to make me feel so unhappy and self-conscious⁣⁣
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4️⃣ 𝐑𝐞𝐥𝐚𝐭𝐢𝐨𝐧𝐬𝐡𝐢𝐩 𝐰𝐢𝐭𝐡 𝐟𝐨𝐨𝐝⁣⁣
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I’m not perfect now and it’s taken me years to have a more positive relationship with food⁣⁣
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But it’s certainly better than how I was, both during my overnight days⁣⁣
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And when I lost weight but still binged on weekends and believed in cheat days 🥴⁣⁣
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5️⃣ 𝐎𝐭𝐡𝐞𝐫 𝐩𝐞𝐨𝐩𝐥𝐞’𝐬 𝐧𝐞𝐠𝐚𝐭𝐢𝐯𝐞 𝐫𝐞𝐦𝐚𝐫𝐤𝐬 ⁣⁣
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They used to really trigger me⁣⁣
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Bullying someone for being overweight is never acceptable ⁣⁣
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However, there will always be people who want make negative remarks about you⁣⁣
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Now I see them as jealousy and coming from their own place of insecurity ⁣⁣
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It’s on them, not me⁣⁣
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Powerful lesson that⁣ 👍⁣
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Hope this post makes you aware that I’ve suffered from many aspects that you currently are⁣⁣
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And 19 years ago, if I never started working on my health, fitness, body and mind…⁣⁣
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I’d still be struggling now⁣ 😕 ⁣
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Fitness changed my life in more ways then one⁣⁣
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If you give it the chance (a proper chance, not just a 2 week quick fix fad diet)⁣⁣
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𝐈𝐭 𝐜𝐨𝐮𝐥𝐝 𝐜𝐡𝐚𝐧𝐠𝐞 𝐲𝐨𝐮𝐫𝐬 𝐭𝐨𝐨 𝐟𝐨𝐫 𝐭𝐡𝐞 𝐛𝐞𝐭𝐭𝐞𝐫 👊⁣
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