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http://www.samlaurencecoaching.com/

Sam Laurence Coaching, Cobham (2025)

27/06/2025

Island life 🌴

24/05/2025

Another year of maintaining the rig and clinging onto the hairline

01/04/2025

How I went from not seeing any progress to transforming my body into something I’m proud of. It’s actually so much more simple than you think ⬇️

l have been in your shoes where it all just feels overwhelming, but let me break down what worked best for me and how l’ve helped so many people ultimately getting to and stay at the next level 💫

PREPARE. Failing to prepare is preparing to fail. Healthy foods won’t just magically appear in your fridge. Get yourself to the shop and stock up on proteins, colorful vegetables, healthy fats and some good old fashioned complex carbohydrates 🥥

Lift weights. Just focus on moving your body and strength training around twice a week to start. Do something that feels GOOD for you. Even if it’s at home it’s better than nothing at all 💪🏽

Start walking every day! YES. Walking is so underrated and is an amazing form of movement not just for your physique but also for you mind. Disconnect and be in tune with your body ☮️

Don’t build a house on shifting sands. If you want to make real change then get the help you need to lay a solid foundation and grow. I didn’t get where I am today by thinking I could do it all by myself 🙋🏽

Consistency. I say this so much and its so true. If you’re on the right plan then the plan will always work. You just have to keep ticking the boxes and lean into delayed gratification 🌿

If you’re looking for someone who’s been there and done it then slide into my DMs and join the waitlist. Anyway have a great weekend friends. I’m off to get a pizza! Big love, SLC 💯

20/02/2025

10 life lessons I’ve learned this year

It’s okay to be weird, different and misunderstood. Normal people get normal outcomes. Your weirdness is a gift 🎁

If you think having uncomfortable conversations is hard, wait until you see the result of not having them

At the end of the day we are a tiny spec within a giant galaxy and when we die nothing matters. So stop putting so much pressure on yourself 🌌

Your life is a story. When you’re faced with tough times, ask yourself what story you want to tell about what happens next

You don’t need therapy for everything. Accept that life is unbearably painful at times and that’s okay ❤️‍🔥

Happy people don’t spend their lives trying to be happy, they do what they want and happiness becomes a byproduct 🌿

Nobody is thinking about you. Not how much money you make. Not the mistake you made. Not the weight you need to lose. They’re too busy thinking about themselves. So stop worrying

The reward for a hard day is not applause. It’s the confidence gained from getting through it like a champ 💯

The only way to become excellent is by doing the same thing over and over again without losing enthusiasm. Boredom precedes greatness 🌊

We attract everything on the frequency we are on. Change your channel. Change your life 🏄🏽‍♂️

20/01/2025

Money spent on your health and fitness is not an expense, it’s an investment. Pinch pennies elsewhere 👊🏽

05/01/2025

When it comes to health and wellness, the biggest challenge is never knowing what to do, it’s figuring out how to actually fit everything into your life, in a way that feels sustainable, doable and most importantly enjoyable.

That’s where we come in. At SLC, we specialise in bridging the gap between where you are now and where you want to be. Our services are designed to meet you where you are and take you where you want to go. Here’s what sets us approach apart.

1️⃣ Bespoke Nutrition
Forget cookie cutter plans. Together, we’ll create a bespoke strategy that fits your lifestyle, preferences and goals. From creating balanced meals to navigating social settings, you’ll learn how to eat in a way that fuels your body and feels good.

2️⃣ Mindset That Empowers
Health is not just about the aesthetic goals, it’s also about how you think and feel too. We’ll work on overcoming the limiting beliefs and habits that have held you back, building a strong mindset that supports confidence, consistency and progress.

3️⃣ Bespoke Wellness
We know life is demanding at the best of times, that’s why we like to focus on realistic changes. Whether it’s simple daily habits, smarter choices on the go or stress management tools, the team at SLC will help you integrate wellness into your life.

4️⃣ Top Level Accountability
Change does not happen overnight, but having someone in your pocket makes all the difference. With a top level expert by your side, we will guide you every step of the way with support, gentle encouragement and expert advice tailored just for you.

At SLC, our goal is simple, to help you feel your very best and unlock the potential you have always had. No crash diets and no quick fixes. Just real and sustainable change. Like to know more? Drop a message to start your path to a new you today!

27/12/2024

At SLC, we believe that your health is your greatest asset, both in business and in life. But as busy professionals, it’s easy to let wellness take a backseat. What if you could get ahead without compromising your life.

That’s where we come in. At Sam Laurence Coaching, we focus on empowering you to make small and intentional changes that deliver lasting results. This is about creating a sustainable and balanced approach to wellness that works for you.

As such, we have create a complimentary webinar hosted by a qualified nutritionist. Where science meets wellness we infuse a bespoke approach that extends beyond the traditional fitness model, giving you the knowledge to lose weight properly.

The best part is that it’s not about perfection but more about making steady progress, this time on your terms. The webinar is your chance to redefine your health and approach the new year with confidence and a renewed sense of wellbeing.

Sign up for the complimentary webinar today and take a step towards finally feeling your best, finding balance and showing up as the healthiest version of yourself. Maybe it’s time to give yourself the chance to get somewhere this year. Link in bio.

27/12/2024

Breaking the all or nothing mentality this Christmas. The festive season is pretty magical, but it can also feel like a tug of war at the best of times between enjoying yourself and actually staying on top of your health.

You might be thinking, I’ll just start fresh in January. But what if I told you that small and consistent efforts now are far more effective than striving for perfection. Maybe it is time to ditch the extremes and embrace balance. Scroll down for more ⬇️

1️⃣ Take Daily Walks
The simplest habits are often the most powerful. A short walk during the day can do wonders for your mood. Plus it’s a great way to soak in the festive spirit. Even a short walk through nature can really leave you feeling refreshed and grounded.

2️⃣ Build Balance and Include Treats
You don’t have to avoid festive foods to stay healthy. You could instead just focus on having a good balance. Pair those indulgent treats with nutrient packed foods and think colourful vegetables, lean proteins and even whole grains.

3️⃣ Prioritise Hydration and Rest
It’s easy to forget the basics but staying hydrated and getting quality sleep are game changers. If you can stay hydrated through the day it will help feel more energised, while good sleep sets you up to handle whatever the day throws your way.

4️⃣ Progress Not Perfection
Did you manage to get in a training session. Did you add a serving of greens to your dinner. Did you decide not to have that second helping. Well celebrate those wins! They may seem small, but they compound into big results over time.

At Sam Laurence Coaching, we have spent years helping busy professionals create sustainable wellness goals that fit seamlessly into their lives, even during the most challenging of times and without ever having to pin back the good food.

This year, give yourself the gift of balance as you deserve to enjoy your life without ever needing to sacrificing everything. If you’re ready to break the all or nothing mentality then visit our website to learn more and see how you can get ahead.

25/12/2024

Merry Christmas from myself and this little nutter 🏄🏽‍♂️

24/12/2024

The Christmas survival guide. The festive week is here and it’s the perfect blend of festive joy, indulgent treats and quality time with the family. But we can’t shy away from the fact that sometimes it can feel a bit chaotic

So how do you take it all in whilst still feeling energised and balanced at the same time. Here are my top tips on how to navigate the week like a pro, so you enjoy every bite, every moment and every memory without feeling overwhelmed

Start With Calm ☮️
Start your day on the right note by carving out 10 for you. Sip on warm herbal tea, have a stretch and maybe take a moment to practice some gratitude. A calm start keeps stress at bay and can set the tone for a balanced and fulfilling day ahead

Balance Your Plate 🌲
Christmas feasts are about variety, so use this simple formula to stay on top. Half your plate with colourful vegetables, a quarter with lean protein and the rest for indulgences. This ensures you’re fuelling your body whilst enjoying soulful stuff

Choose Treats With Intention 🥥
It’s tempting to nibble on everything in sight, but slow down. Pick the treats you really love, like that homemade fudge or your favourite dessert, and enjoy them mindfully. Savour the moment without overindulging in stuff that doesn’t give you joy

Prioritise Nutrient Dense Foods ✌🏽
Amidst the indulgences, make a point to include foods that nourish your body. You could snack on raw vegetables and have a fruit salad for dessert. This helps balance your energy levels and provide essential nutrients to keep feeling your best

Awareness Not Autopilot 🌌
Christmas food can often come with a few distractions such as conversations, games and TV. But press pause before you eat. Notice what’s on your plate, as when you eat with awareness, you are far less likely to overeat and more likely to feel satisfied

Christmas is about connection and celebration, not perfection. Focus on nourishing your body, savour all the moments and create some awesome memories. It’s about enjoying this time in a way that leaves you feeling happy, healthy and fulfilled 🏄🏽‍♂️

23/12/2024

Christmas is a magical time of year filled with family, friends and festive treats. But let’s face it, they can also throw us off track when it comes to our health. With mindful tweaks, you can strike the perfect balance 🌌

Plan Ahead 🧑🏽‍🍳
Big feast on the horizon. Start your day with a balanced breakfast rich in protein and fibre. Think eggs and wholegrain toast and yogurt with berries. This really does help keep your blood sugar stable and reduces the likelihood of overindulging

Stay Hydrated 🌊
Between festive drinks and rich foods, it’s easy to forget the basics. But water is your best friend, it helps with digestion, reduces bloating and even keeps hunger cues in check. And sometimes we can actually mistake thirst for hunger

Savour Don’t Deprive 🥥
Deprivation often backfires, leading to binging later. Instead, allow yourself to just enjoy your favourite treats, but do be mindful. Choose a small plate, fill it with all the foods you love, and try to eat slowly to savour every bite. Thank me later

Keep Moving 👟
Staying active doesn’t have to mean long training sessions. Go for a long walk with family after a big dinner, don’t ask where anything is when going to the grocery store to get some more steps in and maybe you could even do short session at home

Actually Enjoy Yourself 🙋🏽
This time of year is about so much more than just food. Lean into the joy of being able disconnect from life and reconnect with family, while getting stuck into the games and having a laugh. Shift the focus from what to who is around the table

Staying healthy is far more about balance than perfection and sometimes a little planning, mindfulness and even movement can go a long way in keeping you feeling your best while still soaking up the magic. Remember take it all in and enjoy it 🏄🏽‍♂️

Sam Laurence Coaching

27/06/2025

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Monday	9am - 5pm
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