SB Nutrition & Fitness

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SB Nutrition & Fitness

I created this page to help change people’s lives through nutrition and fitness.

Certified Nutritionist, Qualified Coach & Instructor, Ex-Pro Basket Baller & Online Coach.

24/11/2025

The older you get, the more “I’II start Monday” actually costs you. Physically, mentally, and metabolically.

Here’s the truth we don’t talk about enough.

It’s not just “’II start Monday.” Monday becomes next week. That becomes next month. Then that becomes the New Year.

Every time you delay the habits you know you need, your body adapts to that delay.

It’s easy to let the entire weekend slip by with the idea that future you will figure it out.

But small actions today compound.
A 20-minute workout.
A high-protein meal.
A walk after dinner.

Don’t wait for Monday.

Give your future self a head start today ✊🏽🤍.

21/11/2025

Your reminder that 3 months could change everything.

What are you waiting for 👊🏽 don’t know where to start, comment “let’s go” below for guidance.

17/11/2025

The real “FOMO” isn’t missing the party.

It’s waking up at 40 wishing you had taken your health seriously.

Normalize protecting your body.
Normalize protecting your sleep.
Normalize protecting your future.

You’re not missing out...

You’re cashing in.

Coach Sam ✊🏽

13/11/2025

Happy Birthday to me 🥳🥰🎉

Couldn’t think of a better gift to myself than taking care of my health. I’ve been working hard behind the scenes for a few weeks now and the results speak for itself. Proud of myself and what I’ve achieved 🫶🏽

More posts to follow about my journey, what was involved, the ups & downs, struggles and what it took to arrive here. Keep following for more 👊🏽

11/11/2025

No lies told here 🤣

Send this to a friend who’s having a bad day.

Bulgarian split squats. The most humbling exercise.

10/11/2025

👊🏽52 days is enough time to lose 2kg-6kg if you start today.

I know what you’re thinking though - “I’ll just wait until January 1st. Fresh start, new year, all that.”

But here’s the thing: waiting means missing out on 52 days of progress.

Plus, starting now means you can enjoy the holidays WITHOUT the guilt, because you’re already taking care of yourself.

I’ve watched this pattern repeat itself for years.

Stop looking for the perfect plan.

There isn’t one.

Your friend’s keto success story might be your personal nightmare.

That influencer’s 5am workout routine might wreck your hormones.

Instead, build YOUR formula:

🍗 Find protein sources you actually enjoy eating

🛌 Set a bedtime that works with your real life

🚶🏽‍♀️Pick movement that doesn’t feel like punishment

The magic isn’t in the method. It’s in doing something - anything - consistently for those 52 days.

You could walk into 2026 feeling completely different. Or you could walk in making the same promises you made this year and most probably, the year before that.

52 days from now, you’ll either thank yourself for starting or wish you had.

Coach Sam 💛

PS - If you’re a busy woman over 30 and want to start your weight-loss journey now.
Develop lifelong habits & skills so getting healthy is easy and something you want to do.
Rebuild your confidence & self-esteem to feel like you again.
DM “52 days” for more info, limited spaces available

07/11/2025

4 Hard Truths You NEED to Accept if You Actually Want Your Dream Body — and Here’s Why 👀⬇️

1️⃣ You won’t always feel motivated — show up anyway. Motivation is temporary. Discipline is what gets results. Build habits that keep you moving even when your energy’s low. The days you don’t want to show up matter most 🌧️ ➡️ ☀️

2️⃣ Progress takes months, not weeks.
Your dream body isn’t Amazon Prime delivery
— it takes time. Muscle growth, fat loss, and hormone balance all need consistency. Small steps add up. Stay patient, stay dangerous ⚖️ 💥

3️⃣ You can’t out-train a bad diet.
You can lift heavy all day, but if you’re fueling like trash, you’re holding yourself back. Nutrition drives
recovery, hormones, and real change. Eat like you respect your goals 🍗 🥑 🍌

4️⃣ Rest isn’t lazy — it’s essential.
Your body recovers, heals and grows when you rest — not when you’re overtraining. Sleep and rest days rebuild muscle, balance your system, and make you stronger. Recovery = results 🔁 ✅

Learn these early, and you’ll stop restarting every few months 🚀

06/11/2025

Everyone wants the secret to results... but it’s not a secret. It’s showing up - again and again and again.

Even when you’re tired.
Even when life gets chaotic.
Even when motivation fades.

That’s where the real change happens 💪🏽

Consistency > perfection. Every. Single. Time.

Coach Sam 💛
#

05/11/2025

📌 First - save this because this will be your
blueprint for success 👍🏽

The 2 things:
WALKING AND RESISTANCE TRAINING

Let’s break it down ⬇️

🔹WALKING
Hit 10K steps per day. If you’re not close, just increase by 1000 every week. Get outside for those walks! Or get a walking pad to help.

Steps you get from your day to day activities will add up! That counts toward the 10K steps.
We live in a sedentary world and no one has ever told me they feel worse by going for a walk.

Walking is AMAZING exercise. Great for the mind and body; helps with managing blood sugar and improves digestion.

🔹RESISTANCE TRAINING
Do this 3-4x week ✔️
Most women I talk to want to look more toned and fit. This comes from having muscle, not just less fat. You achieve this by lifting weights applying progressive overload.Many overestimate how much muscle they have and underestimate how much they need to get the look they want.

Bottom line: you need more muscle.
Keep the same program for AT LEAST 4-6 weeks. I personally prefer minimally 8-12 weeks. Stop program hopping.

Once you have mastered those 2 things, sprinkle in some zone 2 cardio. This is not only good for your heart and lungs, it will improve your performance in the gym.

I do all 3 things. At almost 50, I am just as fit and strong as I was when I played pro basketball 🏀 I know this formula works.

I truly do believe in this exercise trifecta of
1️⃣ lifting weights
2️⃣ hitting 10K steps a day
3️⃣ zone 2 cardio
➖paired WITH proper nutrition leads to optimal results! 💪🏽😮‍💨💛

But start with walking and lifting - master those 2 things first.

Hope this helps. Any questions?

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