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Monday 9am - 8pm Tuesday 9am - 8pm Wednesday 9am - 8pm Thursday 9am - 8pm Friday 9am - 8pm Saturday 9am - 5pm

Sam Wilson Zara Health & Wellness

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Sam Wilson Zara Health & Wellness

Online women's fitness and health coaching

Email sam@samwilsonfitness.co.uk for bookings and information or visit www.samwilsonfitness.co.uk
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The Original Womens Health, Fitness & Wellness Studio
Established 2002
Pre/Postnatal
HER Female Fitness for all women
EMPOWER HER for 40+ women
Personal Training for Women Only
Small Group PT for Women Only
Yoga & Pilates
Workshops & Events

08/12/2025

🌸 Women’s Health in the UK: Positive Progress 2025 🌸

There’s a lot to celebrate in women’s health right now and so many positive trends shaping the future. As part of my newsletter going out this week, I looked at positive womens health news, because there is positivity!

💪 Over 75% of women in the UK report good or very good health
🧠 More women are openly discussing mental, menstrual & menopausal wellbeing
🩺 New Women’s Health Hubs are expanding access to essential services
📈 Awareness of conditions like endometriosis & PCOS is rising — leading to earlier recognition and support
📱 Digital health tools are empowering women to track their cycles, monitor symptoms & take charge of their wellbeing. I see lots of clients using these!
🌍 National efforts are underway to improve equality and ensure healthier futures for all women

Women’s health is finally gaining the visibility, investment, and conversation it deserves and these positive changes are already making a real difference. Let’s keep the conversation going!

Sign up for my newsletter to have this information delivered straight to your inbox every month.

07/12/2025

Happy Sunday from these gorgeous FitMums & babies 👶

We’re nearly at the end of the courses for 2025, new Tuesday sessions start 6th Jan 🙌

Postnatal specific fitness & recovery, babies are welcome 🤗

04/12/2025

⭐️⭐️GIFT VOUCHERS⭐️⭐️

Give them what they really want 😃

Vouchers available for all services:

PT
Massage
Group Programmes includes Yoga & Pilates
Events & Workshops

Contact me to book or use the link below ⬇️

https://bookwhen.com/swf/vouchers

28/11/2025

⭐️WOMENS WELLNESS IN MENOPAUSE⭐️

Following the huge success of our last menopause workshop, we are hosting another workshop on the 29th of January.

Join us for an empowering, informative, and uplifting workshop designed to support women through every stage of menopause.

Whether you’re experiencing symptoms now, preparing for the transition, or simply wanting to better understand your body, this event is for you!

✨ What to Expect:
• Expert insights on perimenopause, menopause, and post-menopause
• Natural and medical approaches to symptom relief
• Stress management + mindfulness practices
• Nutrition & lifestyle tips for balancing hormones
• Open discussion, Q&A, and supportive community.

I’m very grateful that Sarah is returning to present with me. Sarah is a practising local GP with a special interest in women’s health.

I’ve been coaching women for many years and will give you a wealth of practical advice and personal experience with perimenopause & menopause.

Bookings are just £5 so that everyone can access this workshop. Join us by using the link below ⬇️

https://bookwhen.com/swf/e/ev-smma0-20260129183000

25/11/2025

Tuesday FitMums & Babies 👶

Postnatal fitness & recovery where babies are welcome 🤗

Last few sessions and then the FitMum Festive Edition.

A new course will start in January and bookings are open.

Join us if you are postnatal and want to begin your fitness & recovery journey.

20/11/2025

It’s been a mad week so far with so many of you back in the studio 😍😍

I’m so proud of the community it’s we’ve built over so many years and am feeling very happy to be back!

Thanks everyone, let’s continue this until we break for Christmas 💪💪

19/11/2025

🤩🤩PREGNANCY TRAINING 27/28 WKS🤩🤩

Jen and I have been training together for a couple of months now, and she is a great client. Jen was active before her pregnancy and was keen to maintain the fitness she had and prepare for labour.

CLIENT GOALS:

Maintain fitness and increase strength

Prepare for labour and the early postnatal period

Maintain pelvic floor health and use breathing patterns to optimise core work

Enjoy weekly movement and functional exercise

Maintain general health and fitness for her two-year-old and as she preps to become a mum of two.

WHAT WE DO

Functional exercise during pregnancy is essential to make sure you are targeting the muscles and the movement patterns that you will actually use when you are a mum. The postnatal period, sometimes referred to in the early days as the fourth trimester, can really take its toll on mums.

Preparing your body for labour and for the early postnatal period can really help to alleviate aches, pains and can also help with stress.

Here is an example of our training, which is done weekly in the studio.

January I will be offering a small group personal training session for pregnant mums, so you can feel strong, supported during pregnancy.

training expert

16/11/2025

23 yrs between each photo 🤯 First one in Brazil, second in Ibiza.

1st pic 2 teenagers, full time business and full on family life.

2nd pic - no kids, London based, full on friend and party life.

What I now do as a 50 yr old woman compared with my 27 yr old self, to keep myself happy & healthy.

I’ve been training my body since I was 5 yrs old, starting with gymnastics, dancing and then sprinting, netball, most sports in school, I just love moving. But now I ask, will it help me in life? Does the movement have a purpose? I love a good bum & visible abs as much as the next person but those things are not my primary focus anymore.

Years of training can take its toll on the body so I’ve started making these changes:

Less repetition = less toll on joints

Different movements every day to challenge the whole body, not just one area.

Listen to my body! This is the biggest one, I usually push through pain but now that means injury, so need to stop/modify/rest and balance that with getting enough challenge to actually force change.

Become a demon about my sleep. So much so that on holiday, Marco’s family were asking why I was so fixed on still getting to bed before midnight. It’s simple, if I don’t, I suffer, physically AND mentally. This hasn’t changed much, I have always loved my sleep.

Lift heavier but with less reps, 3-4 times a week. Didn’t lift at all at 27, just cardio and bodyweight. I’ve got more muscle now than I had back then, and definitely more body fat (which is ok!)..

Daily yoga for flexibility and mobility, I’ve always stretched and started practising yoga around this time.

Daily steps, 16-20k minimum - absolutely essential for general health and actually great for stomach fat burning (I need to check actual research on this but I genuinely find it works for that area 🤔🤔) this pic doesn’t reflect that but was on holiday 🫣🥴😆

It’s been fun thinking about what’s different now and how I’ve embraced having more muscle rather than be skinny. I used to hate my muscular gymnast legs but they are strong and needed for the next phase of life 💪

Get in touch if you need some guidance. PT slots are full, small group available ❤️💪

14/11/2025

⭐️🇧🇷Brasil Brasil Brasil 🇧🇷⭐️

As it’s the weekend I’ll share one more non work related post and then back to business 💪

It’s my 3rd time visiting this diverse and beautiful country with my extended family here in São Paulo.

Work commitments didn’t allow more than a week but we packed so much in during that time! From mountainous Pedro Bau to Christmas central Camps de Jordão (which was lovely but early for Christmas decs!), then onto Trindade in Rio with its stunning, natural beaches and hippy, slow town. Brazil always teaches me to slow right down and that it doesn’t matter if we don’t get to places on time because you’re having an interesting conversation or taking (yet another) cafe con leite, açai or cochina with family or friends.

It’s such a huge country you need lots of time to see it properly and have to fly to different states if you best to save time. You see so much variety in people, weather, style, the different terrain and very different states. Above all the people make it, they are so hospitable and welcoming and can’t do enough for you ❤️

Back to the studio next week and I cannot wait to share with you some more plans for the future!

Have a great weekend people ❤️

30/10/2025

C Section Massage

It’s really important for C-section recovery to massage the scar and the surrounding areas. Many women report feeling restriction, discomfort and a general feeling of tightness potentially around the scar or even further away in the body. This makes sense as whenever you have any type of operation, scarring to the body or any cut to the tissue, the fascia is altered. Massaging the scar is hugely beneficial and it’s nothing to be scared of.

Simply taking your hand, warming it up and just placing on top of the scar (providing the cut itself has healed and isn’t infected, red or sore), will help you to get used to the feel of your scar. Use an oil you love, unperfumed is best, simply begin to gently massage around the scar itself. Go gently at first, until you become more confident. You are looking for any lumps, bumps, tension, or tightness. It’s never too late to start massaging your scar!

If you’d like more information, send me a message or contact via the website.

Address

Weymouth
DT34GG

Opening Hours

Monday	9am - 8pm
Tuesday	9am - 8pm
Wednesday	9am - 8pm
Thursday	9am - 8pm
Friday	9am - 8pm
Saturday	9am - 5pm

Telephone

+447947581180

Website

http://www.samwilsonzara.com/, https://linktr.ee/samwilsonwellness

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