Sam Frohlich

06/04/2026

😡 𝐍𝐞𝐯𝐞𝐫 𝐏𝐮𝐧𝐢𝐬𝐡 𝐘𝐨𝐮𝐫𝐬𝐞𝐥𝐟 𝐅𝐨𝐫 𝐄𝐚𝐭𝐢𝐧𝐠 😒⁣
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Once a year you can enjoy an Easter egg or two 🍫 ⁣
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Whilst making memories with your family and kids at the same time ❤️ ⁣
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Then when the next day comes around (today) just go back to your normal routine ⁣
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That’s all!⁣
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Don’t pushing yourself with endless cardio, burpees, jumping jacks or whatever other crap⁣
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And certainly don’t starve yourself because you ate a bit more than normal this Easter weekend 🐣 ⁣
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𝐄𝐧𝐨𝐮𝐠𝐡 𝐬𝐚𝐢𝐝 🎤 ⁣
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#365

31/03/2026

‼️𝐃𝐨𝐧’𝐭 𝐌𝐚𝐤𝐞 𝐓𝐡𝐢𝐬 𝐌𝐢𝐬𝐭𝐚𝐤𝐞 𝗪𝐡𝐞𝐧 𝐁𝐮𝐥𝐤 𝐂𝐨𝐨𝐤𝐢𝐧𝐠 🥘 ⁣
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Bulk cooking is a great way to save time and still feed the family healthy meals⁣
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But just make sure that when you’re separating a large meal and portioning it out…⁣
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You still give yourself an adequate portion for your goals and needs⁣
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Especially when it comes to protein content!⁣
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𝐇𝐨𝐩𝐞 𝐭𝐡𝐢𝐬 𝐯𝐢𝐝𝐞𝐨 𝐦𝐚𝐤𝐞𝐬 𝐬𝐞𝐧𝐬𝐞. 𝐀𝐧𝐲 𝐪𝐮𝐞𝐬𝐭𝐢𝐨𝐧𝐬 𝐩𝐥𝐞𝐚𝐬𝐞 𝐟𝐞𝐞𝐥 𝐟𝐫𝐞𝐞 𝐭𝐨 𝐚𝐬𝐤 🙌⁣
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Happy Cooking 🧑‍🍳 ⁣
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#365

30/03/2026

𝐓𝐫𝐚𝐜𝐤𝐢𝐧𝐠 𝐂𝐚𝐥𝐨𝐫𝐢𝐞𝐬 𝗪𝐢𝐭𝐡𝐨𝐮𝐭 𝐂𝐨𝐮𝐧𝐭𝐢𝐧𝐠 𝐓𝐡𝐞𝐦 🤔 ⁣⁣⁣
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Whilst we all know that you have to be in a calorie deficit to lose body fat⁣⁣⁣
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Not everyone wants to, or has the time to physical count calories ⁣⁣⁣
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I work with men and women who have busy jobs, careers and family life ⁣⁣⁣
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So as a coach, I need to help them meet their calorie targets in the simplest and most effective ways possible ⁣⁣⁣
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These are some of the ways I’d recommend 👉👉👉⁣⁣⁣
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𝗪𝐡𝐢𝐜𝐡 𝐨𝐟 𝐭𝐡𝐞𝐬𝐞 𝐦𝐞𝐭𝐡𝐨𝐝𝐬 𝐝𝐨 𝐲𝐨𝐮 𝐟𝐢𝐧𝐝 𝐮𝐬𝐞𝐟𝐮𝐥?⁣⁣
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#365

26/03/2026

𝐈𝐭’𝐬 𝐚𝐧𝐧𝐨𝐲𝐢𝐧𝐠, 𝐫𝐢𝐠𝐡𝐭?⁣⁣
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Thinking that you’ve had an amazing week but when you step on the scales they haven’t budged!⁣⁣
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Or even when you feel it’s been a tough week and yet, they’ve gone down 🤔⁣⁣
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Here’s the thing…⁣⁣
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𝐘𝐨𝐮𝐫 𝐰𝐞𝐢𝐠𝐡𝐭 𝐰𝐢𝐥𝐥 𝐟𝐥𝐮𝐜𝐭𝐮𝐚𝐭𝐞 𝐄𝐕𝐄𝐑𝐘 𝐝𝐚𝐲⁣⁣
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You can’t always control it⁣⁣
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And it could be down to many reasons:⁣⁣
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👉 Holding water⁣⁣
👉 Higher sodium intake ⁣⁣
👉 Heavy training session day before ⁣⁣
👉 Undigested food⁣⁣
👉 Needing a 💩 ⁣⁣
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This is why at 365 we always measure other progress makers with my clients, such as:⁣
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✅ Tape measurements (every 1-2 weeks)⁣⁣
✅ Progress photos (every 4-6 weeks)⁣⁣
✅ How their clothes fit⁣⁣
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These physical markers won’t fluctuate like scale weight does⁣⁣…
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So it’s a better indication of whether they’ve lost body fat, or not⁣⁣
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And how their body is changing ⁣⁣
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So next time you step on the scale and get trigged by what it says⁣⁣
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Make sure you’re focusing on all your other progress markers as well⁣⁣
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And if the scale is really getting to you and affecting how you feel each day⁣⁣…

Put in away in the cupboard for a few months and put your focus elsewhere 💪
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𝐓𝐡𝐢𝐧𝐤 𝐲𝐨𝐮 𝐜𝐚𝐧 𝐝𝐨 𝐭𝐡𝐚𝐭 𝐟𝐫𝐨𝐦 𝐧𝐨𝐰 𝐨𝐧?⁣⁣
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#365

25/03/2026

𝐇𝐨𝐰 𝐘𝐨𝐮 𝐒𝐥𝐞𝐞𝐩 𝐃𝐞𝐭𝐞𝐫𝐦𝐢𝐧𝐞𝐬 𝐘𝐨𝐮𝐫 𝐏𝐫𝐨𝐠𝐫𝐞𝐬𝐬 😴

Literally, without good sleep, you will struggle to see results 🛌

No matter how good your training, nutrition and all the other factors are

Even if you can function on little sleep, eventually it’s going to catch up with you 😞

𝐒𝐰𝐢𝐩𝐞 𝐚𝐜𝐫𝐨𝐬𝐬 𝐟𝐨𝐫 𝐦𝐲 𝐭𝐨𝐩 𝐭𝐢𝐩𝐬 𝐈 𝐠𝐢𝐯𝐞 𝐭𝐨 𝐦𝐲 𝐜𝐥𝐢𝐞𝐧𝐭𝐬 𝐭𝐨 𝐡𝐞𝐥𝐩 𝐢𝐦𝐩𝐫𝐨𝐯𝐞 𝐭𝐡𝐞𝐢𝐫 𝐬𝐥𝐞𝐞𝐩 👉

Picture is for entertainment purposes…I don’t actually sleep in the gym 🤣

#365

18/03/2026

Through all this, we’re still preaching because that’s how we control our minds and bodies the best 🙏

16/03/2026

𝐇𝐨𝐰 𝐈 𝐏𝐫𝐨𝐭𝐞𝐜𝐭 𝐌𝐲 𝐌𝐞𝐧𝐭𝐚𝐥 𝐇𝐞𝐚𝐥𝐭𝐡 🤯

In stressful and unpredictable times like we’re having in Dubai right now 😞

This isn’t a dig at anyone who isn’t doing what I do, by the way

We all deal with things different. Some days are worse than others, I get that

But I’ll always try to focus on what I can control myself and what makes me feel good 😌

𝐃𝐫𝐨𝐩 𝐦𝐞 ❤️ 𝐢𝐟 𝐲𝐨𝐮’𝐫𝐞 𝐭𝐫𝐲𝐢𝐧𝐠 𝐭𝐨 𝐩𝐫𝐨𝐭𝐞𝐜𝐭 𝐲𝐨𝐮𝐫 𝐦𝐞𝐧𝐭𝐚𝐥 𝐡𝐞𝐚𝐥𝐭𝐡 𝐭𝐡𝐫𝐨𝐮𝐠𝐡 𝐡𝐞𝐚𝐥𝐭𝐡𝐲 𝐡𝐚𝐛𝐢𝐭𝐬 𝐫𝐢𝐠𝐡𝐭 𝐧𝐨𝐰

14/03/2026

𝐘𝐨𝐮𝐫 𝗪𝐞𝐞𝐤𝐞𝐧𝐝 𝐃𝐨𝐞𝐬𝐧’𝐭 𝐇𝐚𝐯𝐞 𝐭𝐨 𝐑𝐮𝐢𝐧 𝐘𝐨𝐮𝐫 𝐏𝐫𝐨𝐠𝐫𝐞𝐬𝐬 🍩

Weekends can be ‘make or break’ for many peoples results 😭

Many people seriously underestimate how many calories they can consume by eating out multiple times and drinking alcohol 🍺

But on the flip side, there are ways to still enjoy yourself and keep progressing with your goals 👏

𝐒𝐰𝐢𝐩𝐞 𝐚𝐜𝐫𝐨𝐬𝐬 𝐟𝐨𝐫 𝐦𝐲 𝐭𝐨𝐩 𝐭𝐢𝐩𝐬 𝐭𝐡𝐚𝐭 𝐈 𝐬𝐡𝐚𝐫𝐞 𝐰𝐢𝐭𝐡 𝐦𝐲 𝐜𝐥𝐢𝐞𝐧𝐭𝐬 👉

#365

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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