Sam Bianco - Fitness & Wellness Hove

15/04/2026

This year I am trying to push out my comfort zone. Post more, upload more videos as well as doing my job as a Personal Trainer, Pilates Instructor and Soft tissue therapist face to face in Hove and also online.

I have set up a new Youtube channel where I will be uploading some workouts, tips etc that you can follow https://link.feacreate.com/sp/64caed21f82

01/04/2026

So many women struggle with weight gain in Perimenopause. To them nothing has changed. Sadly during perimenopause our metabolism drops, along with muscle mass.

To help weight loss we need a low calorie deficit of upto 500kcals, to lift weight 3 times a week. walk more often and up your protein content to help maintain muscle.

Too many women eat too little, not enough protein and most importantly do not strength train.

30/03/2026

It was bought to my attention the link for sponsoring my Marathon walk was incorrect.

There's no expectation, if you'd like to sponsor me here is the correct link

https://mightyhikesfundraising.macmillan.org.uk/fundraising/samanthas-fundraising-page1364?utm_medium=email&utm_source=PostOffice&utm_campaign=DS_EVENTS-LFC_Trans_PageCreated

29/03/2026

Today we headed out to walk 12miles towards our south downs marathon walk.

We actually did half marathon distance.

We all realised how much we are actually asking of from our bodies. We did over 500m of elevation. We have 10 weeks now until the event itself.

If anyone could donate We would be so grateful for this amazing charity

https://mightyhikesfundraising.macmillan.org.uk/

26/03/2026

New class timetable starting Monday 13th April.

2 new classes, will only run subject to enough interest.

If you would like to enquire or book please DM or email info@sambianco.com

Please feel free to share with Hove friends.



Sam

21/03/2026

12/03/2026

1 of the moves I rate as a personal trainer:

The goblet squat, this not only strengthens your legs, bum & core but also improves your hip mobility.

Placing the weight in front of the body enables the chest to stay up more and you to sit deeper in to the squat,

Also there isn't that additional load to your lumbar spine like a barbell back squat.

Incorporate min 2 days a week and see if you notice a difference,

11/03/2026

How is everyone's week going? Mine hasn't gone to plan as yet. I was meant to get a long walk in yesterday for my marathon training but life as a mum took priority. Our eldest was off school Monday & Tuesday with a sickness bug.

Now tonight the youngest has a headache, feeling cold and temp so I feel my plans the next day or 2 will need adapting.

The great thing is I may not be getting outdoors like I would like to, but my daily 15 min workouts are helping to keep me sane.

Kids are always my priority but I know I can fit in my daily 15 min workouts.

Coming soon is a 30 day challenge. If you would like more info please comment or DM and I will add you to the list,

Sam

08/03/2026

What are you upto this weekend for International women's day?

Yesterday I played a football match with some other mum's against our daughter and term mates.

Today I have walked 9 miles with 3 other amazing women who are also walking with me in June for Macmillan. We are doing the south downs mighty hike - 26.2miles hilly terrain.

I am raising money and would love.your support even £1 helps.

https://mightyhikesfundraising.macmillan.org.uk/fundraising/samanthas-fundraising-page1364?utm_source=SFMC&utm_medium=email&utm_campaign=BCJ_S_MCS_MHSC_26_Activate_Day1&mi_u=55222966&mi_ecmp=BCJ_S_MCS_MHSC_26_Activate_Day1

07/03/2026

We are all so busy these days - family, work, house. Sometimes we neglect our health. I was one of those people, I had a 4 year old and 18 month old, hadn't set foot in the gym for 3 years and wasn't prioritising time for me or eating as well.

I then started working out for 15 mins each day and soon my mood improved, I could feel my body changing & my health stats were improving. That was when I decided to launch online daily 15 min workouts over 3 years ago.

I still do my daily 15 min workouts, alongside 2 runs a week and daily walking. My body is fitter, stronger, it is helping massively with perimenopause symptoms.

If you would like to chat about how to incorporate into your life, please comment 'yes' and I will send an DM within 24hrs.

Sam

03/03/2026

Did you promise yourself that 2026 was the year you actually move your body and workout but we're now in March and you are still stuck where you were in 2025?

I offer daily online 15 min workouts, which are so easy to fit into a busy schedule. I have not been to the gym for 8 years and all my workouts consist of my daily 15 min workouts, the odd run and walking daily.

Each week we cover strength x 3 days, pilates x 2, cardio x 1 and mobility x 1. There are no tie ins, you stay as long as you want on the subscription.

Happy to share some videos with you.

For more details please email sam@sambianco.com