Sam Wilson Zara Health & Wellness

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

**NOVEMBER PROGRAMMES** We now have several different programmes at the studio for women:FitMum - Postnatal with BabiesP...
12/10/2025

**NOVEMBER PROGRAMMES**

We now have several different programmes at the studio for women:

FitMum - Postnatal with Babies

Pregnancy Pilates with Hannah

HER - Larger group sessions for all women, including Barre, Yoga, Pilates, Weights, Kettlebells & Strong | Sweat

Small Group PT - Smaller Group Sessions focused on weight training, progressive overload and tracking nutrition

EMPOWER HER - Our programme for 40+ women navigating perimenopause & menopause, focused weight training & yoga, lifestyle & stress management

YogaFlow & Pilates are available to book separately from the programmes above.

Attached are the programme details, timetables and start dates:

EMPOWER HER Starts Weds 15th Oct for 6 weeks - 2 spaces left

FitMum Tues 28th October 0930-1020 FULL
FitMum Fri 21st November 1130-1220 SPACES

HER Programme Monday 27th October for 5 weeks. Weights & Yoga are full, Pilates almost full

Small Group PT Starts Tues 28th October for 5 weeks. Tues evening FULL, Thurs lunchtime & new 6pm evening spaces.

Personal Training - Initial Consultation Required, all enquiries to sam@samwilsonzara.com or via DM

The studio is for all women, with programmes tailored to suit either goals, budget or life phase.

The website has all information here:

https://samwilsonzara.com/

Or the booking site directly:

https://bookwhen.com/swf

The latest booking links for HER & Small Group PT have just been added.

We look forward to welcoming you to the studio soon!

From the team,

Sam, Sian, Kerri, Abi, Lucy & Hannah

❤️❤️💫💫🙌What a night we had at our soul medicine event! It was the best one yet 🙌🙌💫Our next one is a Solstice special on ...
10/10/2025

❤️❤️💫💫🙌What a night we had at our soul medicine event! It was the best one yet 🙌🙌💫

Our next one is a Solstice special on Friday 12th December and tickets are available now!

YOGAFLOW
LIVE DJ WITH CLASSIC HOUSE & BALEARIC BEATS
DANCING 💃
SOUND HEALING
RAW CACAO & VEGAN TREATS

https://bookwhen.com/swf/e/ev-sredq-20251212183000

mellulahyoga

⭐️⭐️NEW EVENTS FOR THE REMAINDER OF 2025!⭐️⭐️Workshops & events form a big part of the studio calendar and with more col...
07/10/2025

⭐️⭐️NEW EVENTS FOR THE REMAINDER OF 2025!⭐️⭐️

Workshops & events form a big part of the studio calendar and with more collaborations outside of the studio, we have a wonderfully full diary!

So happy to be able to work with other wellness professionals, variety is the spice and all that 🙌🙏

Hope you can join us for at least one of these events.

Sam ❤️

I’m really excited to announce a NEW offering at the studio with Hannah Day.⭐️⭐️PREGNANCY PILATES⭐️⭐️Stay strong, balanc...
04/10/2025

I’m really excited to announce a NEW offering at the studio with Hannah Day.

⭐️⭐️PREGNANCY PILATES⭐️⭐️

Stay strong, balanced, and connected during your pregnancy with our prenatal Pilates classes.

These low-impact, expertly guided sessions are designed to improve posture, balance, strength, and flexibility, while alleviating common pregnancy discomforts like pelvic girdle pain and lower back pain.

You'll build core and pelvic floor strength, enhance mobility, and boost body awareness — all vital for labour, delivery, and postpartum recovery. With a focus on breath-driven, controlled movement, prenatal Pilates also promotes relaxation, reduces stress, and supports emotional well-being, helping you feel more empowered and prepared throughout your pregnancy.

ABOUT HANNAH
Your private instructor, Hannah, is an APPI-qualified Matwork and Reformer Pilates teacher, specialising in Pre & Post-natal Pilates. After teaching over 400 hours in two boutique studios in Barbados, she returned home to Dorset to offer personalised, client-focused sessions. Whether you're seeking rehabilitation, support during pregnancy, improved athletic performance, or simply to move pain-free, Hannah tailors each session to your individual needs.

We’re really excited for Hannah to join the studio and know that you’ll love the pregnancy sessions.

The sessions will alternate between Saturday mornings & Monday evenings & all session times are below:

Sat 25th Oct 0930
Mon 27th Oct 6pm
Sat 1st Nov 0930
Sat 8th Nov 0930
Mon 10th Nov 6pm
Mon 17th Nov 6pm
Sat 22nd Nov 6pm

The term is 7 weeks.

All bookings below ⬇️

https://samwilsonzara.com/fitmum/

Suitable for most, a full health screen required before attending.

We can’t wait to welcome you 🤗

Sam & Hannah

❤️⭐️❤️⭐️❤️⭐️Introducing Lucy, our new coach at the samwilsonzara studio!! 💪💪💪💪Lucy from will be joining us from this Sa...
02/10/2025

❤️⭐️❤️⭐️❤️⭐️

Introducing Lucy, our new coach at the samwilsonzara studio!! 💪💪💪💪

Lucy from will be joining us from this Saturday onwards with:

⭐️Small Group PT Coaching
⭐️Studio HER classes
⭐️Kettlebell Workshops
⭐️Personal 121 Training

Those of you that know Lucy will know she is a bright, positive and personable woman who wants to encourage all women to embrace health & fitness, WHICH aligns perfectly with the studio & my values.

We’re all really excited to be working together and I can see a really bright future here ❤️

Please join me in welcoming Lucy 💪❤️

⭐️⭐️PELVIC FLOOR TRAINING⭐️⭐️From next week, at the end of our sessions, we’ll be practising pelvic floor training for 2...
02/10/2025

⭐️⭐️PELVIC FLOOR TRAINING⭐️⭐️

From next week, at the end of our sessions, we’ll be practising pelvic floor training for 2-3 minutes. We talk about pelvic floor training a lot in the studio, but when it comes to practising the exercises at home, life gets in the way and they don’t get done.

So, in each of our sessions, HER, EMPOWER, FITMUM & YOGA, pelvic floor training will become non-negotiable. I’ll include specific breathwork and exercises in each session so that you understand exactly how to do these and can practice more at home. As with anything, it’s about habit and building good habits to support your pelvic health.

I’ll be teaching you how to improve your pelvic floor within movement, making it functional for everyday life. Pelvic health can be impacted during different stages of womens lives, pregnancy, birth, menopause, but you do not have to suffer alone with any dysfunction. Contact your GP first and ask to be referred to a women’s health physio where you’ll receive specialist treatment and advice.

You never realise how important your pelvic health is until it stops working! Let’s normalise training the pelvic floor as much as we train any other part of the body.

02/10/2025

⭐️⭐️Training In Pregnancy ⭐️⭐️

Jen came to the studio for 121 training during her pregnancy. We’ve just had her second session and we’re now starting to move the whole body with functional movements like deadlifts (shown), squats, lunges & farmer carries.

The session is split into movements like these, plus pelvic floor & core training with optimal breathing and exhaling on exertion.

Mobility & stretching always form a large part of the sessions as pregnancy can cause aching joints and pains as the body changes, especially into the third trimester.

The postnatal period or ‘4th trimester’ can be tough! As well as having a new baby to care of, you will have a recovering body, perhaps sleepless nights and will be sat feeding or bent over changing tables, holding the body in uncomfortable positions. Preparing for this through pregnancy can make a big difference to recovery.

We’ve got some exciting news to announce for anyone who is pregnant right now, I’ll be sharing the news this week 🙌

It’s been a busy September and I am grateful 🙏 I’ve had a reset this month and I think it shows. A proper rest over summ...
26/09/2025

It’s been a busy September and I am grateful 🙏

I’ve had a reset this month and I think it shows. A proper rest over summer meant I was able to really focus on the business and the ideas that were flying around my head are beginning to become reality.

The studio has always been a place for women, for creativity, for community and for friendship. Yes, we train and we train well, but we laugh, share experiences, feel part of the community and that’s the best bit!

We have some exciting news coming next week and I’ll announce some new, experienced and qualified trainers that I believe will add so much to the studio, keeping the ethos and values that our studio offers - deep womens health knowledge at the very centre of it all.

Here’s to the next month’s fun and games!!

⭐️❤️⭐️❤️⭐️❤️⭐️❤️

We launched our Small Group PT sessions for September and have had an amazing time with these sessions! Everyone has en...
21/09/2025

We launched our Small Group PT sessions for September and have had an amazing time with these sessions! Everyone has enjoyed them so much, we're adding more :)

From Monday 29th Sept, we'll offer the following Small Group PT Sessions:

Tuesdays 1230-1315
Tuesdays 1915-2000 (FULL)
Thursdays 1230-1300
Thursdays 1800-1845

I'm sure these sessions will go quickly as we take no more than 12 women in each.

If you've been attending regular sessions and simply want to have a more structured approach to your training, with measurable goals, progressive overload and nutritional support, this is for you.

Contact for more information sam@samwilsonzara.com or via DM

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

https://linktr.ee/samwilsonwellness

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