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Changing your perception of fitness.

15/01/2026

The mind tends to wander a lot on my ‘easier’ runs so thought I’d jot down some thoughts that ran through my head today that you didn’t ask for but you’re getting anyways:

Back in the day I never used to care about moving fast or feeling fit. If you ever mentioned the word cardio I would have laughed in ya face - disgusting behaviour I know. Tbh I didn’t even care about being strong, it was always about looking the best. (Which I never did, mind).

Nowadays the goal it’s solely feeling my best and making sure my training aligns with that.

I love feeling strong, I love being able to run without falling into cardiac arrest and I love the sensation of my lungs burning a hole in my chest during a spicy workout. Sadist I know.

I’m not sure where I’m going with this tbh but what I do know is that I see myself in you, stuck in a rut and attaching all your progress to what you see in the mirror rather than what your body can do. And I’d love to help.

Theres so much more to this game than a set of scales, mirrors and raging six packs - the latter costing you a lot of enjoyment In life to obtain.

Go move fast, hit some high numbers, jump in that CrossFit class, go for that run, sign up to that half Mara you’ve been dreaming off but keep putting off because you don’t think you’re ready.

I can assure you the magic happens when you test your body’s capabilities. F*ck ya limiting beliefs.

It’ll feel s**t at the start and you’ll probs wanna can it in after a few weeks but ride it out because this s**t will become your new normal if you let it.

Nothing worth having came easy.

Big love & peace out,
Sammy x

12/01/2026

An elite response if I do say so myself.

Oh and just to clarify, I’m not talking to Jemma Besley about this here, it’s just the perfect shot that fits the narrative! Plus, she’s just shifted 100 kegs of the floor because she’s a f*ckin weapon. 💪🏼

It’s 2026 and I can’t believe I’m still hearing this s**te.

The ‘toned’ instagram iNfLuEnZeR you’re comparing yourself to ladies, yeah she’s actually very muscular.

And how do you think she got there? By lifting weights.

It’s crazy to think we are still living in a world where this s**t is still a thing.

Look around you, do you not think if this was an actual thing then all the girls in your gym would be ‘bulky’ because they all lift weights don’t they? Do you know how crazy that sounds.

Unless you’re lucky enough to have some crazy genetics or you’re using PEDs BTS then I can assure you it’s very f*cking difficult and takes AN AGE to pack on the amount of muscle it takes to look ‘bulky’ or whatever your hang ups are.

Lean muscle looks great.
A good set of quads looks great.
Being strong is fu**in cool AF.
When your back is poppin all sorts of shapes in the mirror? Yeah, that s**t is the one.

So please, change your messed narrative society has done its best to brainwash you with over the years.

Your dream body probably weighs more than you think.

Your dream body probably NO definitely has more muscle than you think.

Galdem, I got you.
Go neck some creatine and lift heavily ever after.

06/01/2026

Nothing like a bit of positive perspective sprinkled with some satire to start the year off x

02/01/2026

Nothing like a bit of perspective to kick start the year 🚀

31/12/2025

What’s good team!

Just a big, fat juicy squeeze to those who are still here, to those who have come and gone and to those who are a constant community for allowing me to go to work everyday and never work a day in my life.

I say it every week but this really is the best job in the world and you’ll never really know how grateful I am to be in the industry of helping people and love it how I love it.

will continue to make fitness a happy place to be in 2026 and leave people feeling much better about themselves than when we first crossed paths.

That’s the mission. Always.

Happy new year gang, let’s kill it together.

❤️

10/12/2025

With everything notoriously feeling ten times harder than it needs to be this time of year, I hope you can find comfort in knowing we all can’t be f*cked most of time 😂

Hope this helps.

And yes that is a full fat coke. Fight me.

Sam Bowen

01/12/2025

Some fitness tongue and cheek to keep noise up top low this Christmas x

22/11/2025

As we head into that chaotic month where you’re entertaining the whole community, for most of you your training and nutrition will inevitably go through more ups and downs than my HR watching arsenal for 90 minutes so now is a good time to politely remind of you of the following before you all get your knickers in a twist:

BALANCE - Making fitness a PART of your life, not your WHOLE life.

Cultivating a positive mindset surrounding the ups and downs of your journey, learning from the setbacks and celebrating all your wins no matter how big or small.

Pushing balance at the forefront of what you do, allowing for a more sustainable outlook and something you can keep up your entire life, not just for a few months here and there.

Being okay with having a day of no conscious thought towards your ‘goals’ here + there knowing you are healthy enough and perform hard enough not to let it bother you too much.

BUT, keep showing up - you’ve showed up all year when life has thrown all sorts of s**t at ya, that don’t stop now. You’ve been prepping for these times all year without realising.

The joy is in the journey, not the desto.

It’s a lifestyle, remember that.
🎅🏼🍕💪🏻💧🏃🏻🍻🏋🏻‍♂️🍔🍗🥦🕺🪩🎄

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