Sampbfitness

Sampbfitness Teaching you how to get in great shape and stay there without the fad diets. DM “Coach” to work with me

Experienced Personal Trainer & Online Coach
Specialising in:
Weight Loss & "Toning Up"

Save this and come back to it every time you're thinking of giving up...
19/07/2025

Save this and come back to it every time you're thinking of giving up...

Do you really need to do 10,000 steps a day?! (Scroll to the bottom if you don't want to read the "why") You'll have mos...
20/05/2025

Do you really need to do 10,000 steps a day?!

(Scroll to the bottom if you don't want to read the "why")

You'll have most likely read by this point that you should be aiming for 10,000 steps every day.

So let me give you some insight into that.

Walking 10,000 steps burns approximately 400-500 calories.

This will differ from individual to individual but it's about there.

Now if you were to go from walking 0 steps a day to 10,000 steps a day and change nothing else...

That would create a calorie deficit of 2800-3500 which is the equivalent of up to 1lb of fat lost.

So 10,000 is a nice number because it helps contribute towards 3500 calories burned a week.

HOWEVER.

If you're paying no attention to diet and only increasing steps, it's likely your appetite might increase with it.

AND...

If you're currently doing less then 2000 steps and all of a sudden decide to increase them to 10,000 thats a big jump and a large expectation.

Here's what I suggest instead.

1. Take a look at your average steps for the last month.
2. Add 1000 to that number and make that your bare minimum target for the following week.
3. Repeat process until you find a step count that feels challenging but manageable to stick to in the long run.

But remember, increasing your steps for weight loss is one thing, but if you're not regulating your calorie intake you're still going to struggle to see any difference.

Alex B is now lost 3 stone since the end of January - quite incredible really! ��Alex W nailed his calorie tracking this...
12/05/2025

Alex B is now lost 3 stone since the end of January - quite incredible really! ��

Alex W nailed his calorie tracking this week and as a result of that and 3 solid workouts (including a run) he’s 1.1kg down. ��

Billy is now 4kg down over the space of 1 month (thats a whopping 8.8lbs, over half a stone) ��

Chris N hit 4 personal bests across 4 workouts last week, still progressing with the weights over 18 months in! ��

Dan S is back on it nailing his workouts, 3 big sessions in the bag with 8 personal bests last week! ��

Katie has absolutely smashed her training this week too and is now down 2kg over the past 2 weeks! ��

Kelly managed to fit in a bike ride and a 10km Canoe last week (which is a fair way to paddle) ��

Michelle enjoyed her birthday, started a new job and still managed to hold onto the habits she’s been building without letting things completely fall off despite a shake up in routine!

��Nic has been nailing the accountability and communicating daily with me to really dial in her nutrition habits, as a result she’s starting to have breakthrough after breakthrough when it comes to diet! ��

Ryan got all his workouts in the bag and is SOOO close to seeing visible abs! ��

AND �

�We welcomed Lisa to the team this week, I can’t wait to help her get into the shape of her life over the coming months! :D

Over the last 4 years, one of the biggest problems Shred and Sustain has solved has been getting people leaner in a sust...
23/04/2025

Over the last 4 years, one of the biggest problems Shred and Sustain has solved has been getting people leaner in a sustainable manner.

It's become a bit of a super power for me.

I'd go as far as saying that I solve this problem more effectively than anyone I know.

And the weird thing is...

Things like endless cardio...

Cutting out food groups...

Trying to eat in extreme deficits...

They actually compound the problem and make it harder to solve!

Every time you try go too fast and fail, is another subconscious message that perhaps you'll just never achieve your goal...

Perhaps it's you!

I'm here to tell you thats not the case.

And luckily I've got that good at fixing these problems,

That within the first 30 days you'll already have more consistent habits in place and made solid changes to your nutrition that suit your goal.

With time and consistency you'll start achieving things you never thought possible...

Just like Alex who made some minor adjustments to his diet and training and dropped 2.5 stone within his first 3 months.

and Rich who was training frequently before we started, but once we optimised everything, he had a visible 6 pack within 6 months.

Or Tori who despite being self employed and renovating a house simultaneously... is the strongest she's ever been!

Now I'm not saying you'll get the same results if you sign up for my current Launch offer.

Because I can't guarantee your effort, after all.

But i'm sure that when we've had a chat about what you wanna achieve...

how hard your willing to work...

And where you're starting from...

You'll be crystal clear on a very realistic, incredible result FOR YOU!

You won't know until you find out for sure.

WE'RE LIVE! It's time for another cohort for my brand new Launch programme! Shred and Sustain Premium is currently full....
22/04/2025

WE'RE LIVE!

It's time for another cohort for my brand new Launch programme!

Shred and Sustain Premium is currently full...

Long story short, I don't have the capacity to take on more clients on a 1-2-1 basis right now without reducing the quality of my coaching (which I'm unwilling to do!)

But with that comes a new opportunity.

Launch is a brand new group based concept built to help you get in great shape by following our 4 phase roadmap, starting with the first 30 days of:

- The food reset system
- The snowman method
- Implementing personalised training protocol.

All designed to help you lose body fat and begin integrating better habits.

Some of you will want in on this immediately,

Some of you might have questions...

So if thats you and you want to know more

Message me with the phrase "launch info" and I'll send you all the details...

(Also the price is cheaper than a daily meal deal, if you send me a DM I'll send you a page with all of the information on it including the investment cost.)

Jonny came to Shred and Sustain with the goal of losing weight. This was important to him because he wanted to feel comf...
22/04/2025

Jonny came to Shred and Sustain with the goal of losing weight.

This was important to him because he wanted to feel comfortable and confident this year with the trip of a lifetime booked to travel Australia.

After working with a mountain of clients with the same goal of losing body fat and building muscle tone the process for us simple.

I have a system for everything inside Shred and Sustain because...

Systems = Safety.

So when me and Jonny got started this time around we took into account:

✅ His lifestyle and work commitments
✅ His preferences on how he wanted to train
✅ His desire for this to be something that sticks long term

And it's pretty safe to say that Jonny was serious about nailing this challenge.

To begin with we installed accountability around his meals and helped him dial in his portion sizes to suit his goal again...

That lead to an initial 2kg drop just from subtle changes (this was around the Christmas period aswell!)

By March he was already half a stone down...

but the most important thing here is that...

Everything we implemented was done in a way that had longevity in mind,

The main focus here was to ensure that whatever Jonny did, it was manageable for him to sustain in the long run...

BUT, whilst still making sure he was making progress leading up to going travelling.

The outcome is awesome!

Shred and Sustain is built to deliver sustainable results.

You just need to bring the work ethic.

I'll handle everything else.

Yesterday was a milestone on my JiuJitsu journey. 🔵🥋This one feels special, As a white belt, the incentives to continue ...
15/04/2025

Yesterday was a milestone on my JiuJitsu journey.

🔵🥋

This one feels special,

As a white belt, the incentives to continue training are pretty slim...

You turn up and get beaten by pretty much everyone, pretty much every session.

Its uncomfortable,

There's a LOT of sessions that you feel like you're getting nowhere...

And you find yourself in a lot of positions that could be avoided by sitting at home watching TV.

Realistically there's only one thing that you can fully control:

Whether or not you show.

As long as you keep showing up for yourself, you learn and you improve.

Regardless whether you're aware of it at the time.

If you're trying to get in better shape, you probably wanted results immediately.

But just like jiujitsu, the thing you have most control over, is whether you show up or not.

As long as you keep showing up, you WILL see improvement even if you're not aware of it at the time.

🫡

Had to pick an old photo out, but this weekend I've been in London for a .business event... I can really understand why ...
14/04/2025

Had to pick an old photo out, but this weekend I've been in London for a .business event...

I can really understand why this bloke has achieved what he has,

He's genuine, relatable... and every time I've met him he's been the same James regardless of how successful he's become.

The person you see on socials is the person you get in real life and I'm not sure the same can be said for a lot of "influencers"

With that being said, events like this give me a tonne of energy, and keep me focused.

And I think its important that on your journey, whatever it be...

You try and find people to surround yourself with that give you that energy and help keep you pushing for more from yourself.

After all, if you're not going forwards you're going backwards as there's no such thing as staying still.

Thanks for coming to my Ted talk about my weekend.

And James, if you do happen to read this,

I appreciate the impact you're having on myself and countless others.

"What exercises are best to lose weight?" Probably one of the most confusing things when you decide to get in shape. Let...
11/04/2025

"What exercises are best to lose weight?"

Probably one of the most confusing things when you decide to get in shape.

Lets be honest, there's hundreds of different exercises.

How on earth do you work out which ones will work best for YOU to lose weight...

I'm going to make it easy for you here,

I KNOW your goal is weight loss, but you need to use the gym for something different.

Planned exercise only accounts for around 5% of daily calories burned,

and considering we need a calorie deficit to lose weight, there are other areas that are far more important for fat loss than what exercises you do in the gym.

Really, you want to use the gym to improve your fitness, build muscle and get stronger.

YEP, even if your goal is weight loss.

The reason being?

The fitter you are - The easier it is to move more and the more energy you'll have.
The more muscle you have - the more calories your body will burn and the better shape you'll have.
The stronger you are - the easier life will be.

If I were to give you some advice,

Lift some weights and choose exercises you enjoy so you stick to it.

The biggest challenge for most people starting a weight loss journey is simply sticking to it long enough to make progress...

So if you enjoy it guess what...

You're more likely to stick at it!

Capeesh?

Ain't no way I'm making more than one trip from the car with the shopping! Who can relate? 🤣
01/04/2025

Ain't no way I'm making more than one trip from the car with the shopping!

Who can relate? 🤣

Some key moments from the past week! All of my clients come to me for the same kind of reasons; They're fed up of unwant...
31/03/2025

Some key moments from the past week!

All of my clients come to me for the same kind of reasons;

They're fed up of unwanted body fat, low energy and in turn low confidence.

Our clients want to be fitter, stronger, leaner and more confident in themselves!

Thats why I like to celebrate all wins no matter how they present.

A mindset shift around choosing food thats in line with goals is a win.

So is a scale victory, more consistency in the gym, or increasing daily movement.

Seeing physical changes in photos or how clothes fit are also measures of progression and success...

Getting stronger on a certain lift or being able to do cardio for longer, faster or further.

So here's a bunch of various different wins from the legends inside Shred and Sustain this week.

I put these here to celebrate my clients and the work they put in,

What I don't want you to do is compare and assume you should be achieving exactly the same things in the same time frames...

Comparison is the thief of joy, so if you're using this for anything, use it for inspiration!

Use it to see what is possible when you have the right guidance, support and a community of people behind you to keep you pushing on!

Into April we go!

So not only will you feel sexier... there's a chance you'll get paid more too! The initial study from this post from 202...
28/03/2025

So not only will you feel sexier... there's a chance you'll get paid more too!

The initial study from this post from 2022 found that individuals with regular exercise habits experienced a 3.79% increase in income compared to those who didn't exercise.

You can find the study here:
PMID: 36079780

Another study from 2011 which you can find below found that individuals that exercise regularly for a minimum of 20 minutes 3x a week earn between 6%-10% more than those who don't.

Kosteas, Vasilios. (2011). The Effect of Exercise on Earnings: Evidence from the NLSY. Journal of Labor Research. 33. 10.2139/ssrn.1612384.

So after my list of pro's vs cons of getting in great shape earlier...

We can also add "get paid more" into the pros!

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Our Story

The story began in 2010 when i started a degree in sport and exercise science and found a love for fitness & nutrition. Fast forward to today, we’re now providing results for clients week in week out whether via online or 1-2-1/group personal training. Specialising in fat loss & enhancing performance, whatever your fitness goal is i am more than confident that we can help. Check my reviews & Progress photos for more information. Individual PT session: £30 Monthly cost based on 1x session per week: £120 per month Group PT (2 individuals): £40 Monthly cost based on 1x session per week (2 individuals): £165 per month Programmes & Diet plans available on request. If you're committed and you want results look no further, i have proven myself more than capable of producing exceptional results when my techniques and approach to training and diet are followed with commitment. Want to find out how much you can change you're body/lifestyle? Contact me today!