Fitness and Health Coaching for Life with Sammy

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Fitness and Health Coaching for Life with Sammy

Sam is an intuitive and energetic coach who motivates, inspires, and provides a high level of accoun

25/10/2022

Talking and opening up will save lives.

Talking with as many supportive friends and family as you can during a crisis is VERY important. Never suffer alone. You'll always get through it, no matter what.

Similarly, talking with and being supportive to anyone who comes to you is even more important. You may have gone through depression, anxiety, marriage, divorce etc etc-- Although that won't make you a 'Pro' on any of this, you can understand and be supportive to someone else who is going through these events/conditions.

Talking and opening up will save lives.

08/04/2022

Looking for an one-on-one training with zero distractions (except my backyard birds that I feed)? Come train in my studio. 1 hour or 30 min sessions. Message me if interested. I have a few spots available on Tuesday and Thursday mornings. If you need evenings, let me know so that I can put you in when a slot becomes available.

07/02/2022

Crust-less cranberry pie original recipe: 1 c flour, 1 c sugar, 1/2 c butter, 2 eggs, 2 c fresh cranberries, 1/2 c chopped walnuts, almond or vanilla extract, salt (10 servings) - 250 Cal/serving with 32g carbs (22g sugar), 12g fat, 3g protein

My goal was to reduce sugars and total carbs, and add a little bit more protein

I changed this to: 1/2 c Kodiak flour, 1/2 c almond flour, 1 c cranberries, 1 c blueberries, 2 eggs, 1/2 c butter, 1/3 c of truvia blend (which is a stevia/cane sugar blend), 1 scoop of whey protein powder, vanilla extract, salt (10 servings) which amounts to 215 Cal/serving with 15g carbs (5g sugar), 16g fat, and 7g protein

07/02/2022

How you can change your baking recipes to make it less evil :)
Change one thing at a time from this list

1. Start with replacing half of your wheat flour with a mix of any of these : buckwheat/oat/almond/chickpea/coconut flour - experiment on what flours would work the best.
2. Go crust-less for pies
3. Reduce the amount of sugars in your recipe by using pureed fruits dates/banana
4. Swap your sugar with a stevia/sugar blend or monk fruit sweetener/sugar blend
5. Add 1-2 scoops of your favorite protein powder
4. Use unsweetened applesauce, cottage cheese, yogurt (various combinations), avocado instead of butter
5. Use coconut cream instead of full cream

Be Brave and mess with your recipes :D

30/12/2021

Hope you all had a wonderful Christmas! As we now get back to our normal routines and diets, this is something to get you back in the mood. Chia blueberry pudding-- One of my favorite breakfast items. It's dense with nutrients.

• 1/2 cup Chia seeds
• 2 1/2 cups milk of choice (I use coconut milk)
• 1 cup Fresh blueberries
• Pinch of ground cardamom spice or nutmeg or cinnamon
• 2 tbsp coconut flour/coconut powder
• 1 scoop whey protein powder (25-30g protein)
• Stevia to taste
• Pinch of salt
• 1 teaspoon vanilla extract

Blend everything except chia seeds in a blender until smooth. Then stir in the chia seeds and pour into containers. Refrigerate overnight. Consume within 7 days.

19/12/2021

When Legs-day and Abs-day come together to have fun :)

19/12/2021

Slow and steady wins the race. Make small changes to your diet and that'd be easy to stick to.

16/12/2021

How does the body turn stored fats/carbs in the body into energy during exercise?

During intense exercise, when your heart rate is close to your max heart rate (max heart rate = 220-age), you need more energy and you need it fast, that's when stored glycogen (carbs) will be used.

When you exercise between 30-60% of your max effort, where the energy demand is relatively slow, that's when fat burning becomes dominant. This status could also be defined by a perceived exertion level between 1 to 5 (out of ten).

The 'sweet spot' for Max Fat Burn (the optimum heart rate) differs from person to person.

Depending on the intensity of exercise, how often one exercise, age, weight, and s*x of a person, one will burn 0.1-0.4 g fat per minute. (1 lbs fat = 454 g) This is why taking care of what you eat is an easier and a sure-shot method to lose weight.

13/12/2021

What's a beer-belly?

This is the result of too many high Calorie drinks (alcoholic and non-alcoholic) and over-eating during parties and other gatherings, frequently.

Beer-belly is not just a result of 'beer' or any type of alcohol, for that matter. It's predominantly due to what you eat while you drink, such as pizza, chips & dips, fries, fried foods, pastries etc etc.

When you have alcohol in your system, your body has to metabolize the alcohol for energy and the body fat that's waiting to be burned will remain as it is. Not only that, energy coming off all the excess food you consume will get stored as fat as well.

And guess what, excess fat doesn't just get stored in the belly (despite 'beer-belly belief), it gets stored all over the body.

For most women, extra-weight sits right below the belly, in the hip area, instead of around the belly area.

12/12/2021

Alcohol can increase the acidity in your stomach, damage the stomach lining causing gastritis and inflammation.

If a drink contains one shot of an alcohol that's around 100 Calories-- The rest will be coming from carbs/sugars.

Does this mean it's better to just do shots? Nope!
Why? (1) Because you won't just stop at one shot. (2) It will damage your stomach lining and increase stomach acidity

Instead, dilute that one shot in 12 oz seltzer water or club soda and drink it throughout your event/night/occasion.

Calorie amounts of some alcoholic drinks with their regular serving sizes:

Hard liquor - 80 proof -(1.5oz) : 97 Cal
Hard liquor - 94 proof - (1.5oz): 116 Cal

Red wine (5 oz) : 120-125 Cal
Red dessert wine (3.5 oz): 165
White wine (5oz): 125-130 Cal
Dry dessert wine (3.5 oz): 158 Cal

Cocktails can range from 120 Cal (Bloody Mary 4.6 oz) to 526 Cal (Pina colada 6.8 oz)
Picture credits: www.cosmopolitan.com

07/12/2021

Holiday Weight Gain - How much does alcohol contributes to it?

Your body doesn't need alcohol. But if 'you' think you need it, then drink responsibly, while understanding the facts about what alcohol does to the body.

There's research showing good effects of a drink per day, but as always, not everyone will benefit from alcohol. It's going to vary from person to person.

Will go through these facts one per day.

Fact: Alcohol is not a 'food' - the Calories it gives out cannot be stored as 'fat' and the body has to get rid of this. While your liver works overtime detoxifying the alcohol, and trying to get rid of it, the body will stop burning fat. And it will start storing fat.

Research has shown that alcohol can decrease fat burning capacity of the body by 75%
(Picture credits: National Institute on Alcohol abuse and Alcoholism)

03/12/2021

Question: How long will it take to lose 10lbs
Answer: If you stick to whole-foods, stay away from added sugars, eat more than your BMR in balanced meals, and spend more Calories than you eat, you'll continuously lose weight and get there in no time.

Question: How much should I eat?
Answer: Message me your height, weight and gender. I'll tell you 'approximately' how much you should be eating.

27/11/2021

Hello Everyone- Hope all of you had a Happy Thanksgiving :) A client who recently started to train (physical fitness) with me asked "How long it'd take me to lose 5 lbs if I train twice a week?" Before I could say anything, her friend, who is also training together with her answered "You'll never lose anything if you don't change what you eat"

To elaborate on that, you will lose a few pounds at the beginning-- however, your body will adjust pretty quickly. And long before, you'll see that you have lost nothing. Exercise is primarily for your health, and it will help maintain your weight. However, If you are looking to lose weight, the first thing you should do is to take a good look at what you're eating.

13/11/2021

There's nothing as beautiful as a walk in the forest during Fall -- Beautiful shades of yellow orange red... Forget everything that's clouding your mind. Take a moment to enjoy, relax and breathe in this beauty.

05/11/2021

A serving size/portion size is only a guideline on the amount of Calories for a given 'size' of the food -- You should decide how much you want and need.

Hass Avocado - 1/3 of a medium fruit (50g) - 85Cal
If it's a tropical avocado- 50g is 1/6th of the fruit

If you don't like avocado and you don't eat it at all- this is not a question for you-- for those who do like avocado, can you stop eating 1/3rd or 1/6th of it? 😃

01/11/2021

Fun facts on Fats.
1. 20-35% of our total Calories should be from healthy fats.
2. Saturated fats should be less than 10% of your total Calories (20g on 2000 Cal diet)
3. Avoid trans fats -- avoid hydrogenated oils (check ingredients)
4. Not all saturated fats are bad -- medium and short chain fatty acids containing fats are healthy.

27/10/2021

Today it's a very personal post.

When I decided to change my career from a research scientist (in food science) to a fitness-focused career, almost everyone around me was surprised, and didn't understand why I'm doing it.

After all the hard work and time I put into my studies and getting a PhD, and becoming a scientist with 22+ publications in high-impact journals, why am I going into fitness?

I couldn't really understand that question.

What in the world is better than health and fitness? And what if I can use ALL my knowledge gained through my research and studies to help others realize their potential, as I did mine?

As time passes by, and when I see all positive changes in my clients who have also become my friends, I realize over and over that this is the BEST decision I made in my life.

It's not abut me. It's not about what I gain. It's what I can do for others. That's what has ALWAYS made me happy. Going from a scientist to a personal trainer to a personal coach for fitness, health, nutrition and life has made me the happiest ever!

25/10/2021

Your one-stop-shop for all you need in Health, Fitness, and Whole-istic nutrition Coaching, Training, and guidance.

Sammy provides the right SYSTEM, SUPPORT, and ACCOUNTABILITY so you can make a total transformation in your health, fitness, and well-being.

If you or someone you love could benefit from losing weight, gaining energy, and transforming your health and body, book a FREE consultation session or send me a message.

Have a conversation. See what miracles are in store for you.

Sammy Wijeratne, B.Sc. M.Sc, Ph.D
Health and Life Coach (HCI)
Personal Trainer (ACE)
Fitness Nutrition Specialist (ACE)

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Tuesday	15:00 - 20:00
Friday	15:00 - 20:00
Saturday	13:30 - 16:00

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http://www.sammysfitness.com/

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