Sam Z - Personal Trainer & Health Coach

It’s national fitness day today and the perfect time to reassess your goals for a healthier more active life. Without health we have nothing.

I really disagree with this type of advertising especially at a young persons gym. Sensible, grounded people know that Red Bull will not help you achieve your running goals. What is needed is consistent training and good nutrition and lots of water. Not Red Bull containing 27 g of sugar and a whole host of other chemicals. It makes me so 😡

Couldn’t agree more. Nothing beats a real conversation with a real person.

My top tips for healthy blood glucose are :- *Minimise the white carbs (rice, bread, pasta, potatoes) *Limit you daily fruit in take to 1-2 pieces. *Watch out for sugars in yogurts. The fruity ones are the highest. *Don’t be fooled by diet drinks, Low or know sugar drinks. These products when ingested will still send your blood glucose through the roof. Chemicals mimicking sugar has the same effect on the body. *Alcohol is full of sugar. One can of fruit cider is exceeding your daily sugar intake. *Be physically active as much as you can and include regular exercise into your week. Diabetes is now the second biggest killer in the UK after smoking and it can be prevented by making some small lifestyle changes.

What do these 3 drinks have in common?
They all contain your maximum daily SUGAR allowance!
You might be surprised to know that the coke contains the least at 30g (this is the max recommended per day) the Frijj contains 40.4 g & the tropical mango bubble frappé contains 34.8 if you order a small but these small cups are not on display for the customers to see so you’d probably be given a medium which would give you a hit of 45.7.
Watch your sugars people and don’t be fooled by diet or low sugar versions. These products mimic sugars which when ingested will send your blood glucose through the roof.

Balance and moderation is the key to health 💚

SUGAR - The second biggest killer after smoking! Have a look at the nutrition label “of which are sugars”. This healthy looking pot of porridge oats contains 10.8 grams of sugar. Not all breakfast oats are equal. Make sure you are checking your labels. Max daily sugar intake is 30g! ARE YOU HAVING TOO MUCH?

11 mile trail run done! More like a mud run. Fun, but bring on the summer.

Interesting article and yet again another excellent reason to eat proper food instead of fake foods.

Britain is the fast food capital of Europe – and it’s driving a mental health crisis A new book explores the idea that what we eat can impact brain function at every stage of life

Success! Great end to the weekend.

Happy International Women’s Day to all you fabulous Women out there. X

I've been thinking about goal setting a fair bit this month having set myself a goal to run a half marathon in March, in order to keep my focus for running, as it feels like the winter is never ending!

Whether you call them resolutions, goals, or something else, there are ways to approach making improvements in your life with a realistic attitude that will ultimately lead to success.

Studies have shown that around 80% of New Year’s resolutions fail by the month of February. This is because most people choose to set a big goal that is often difficult to achieve or set too many goals at one time. When we set goals and lose steam by early February, we often experience a feeling of guilt or failure.

Try using the SMART method! Using this method to set goals can provide focus and clarity.

Specific – Your goals should always be clear and precise. Instead of vaguely setting a goal to eat healthy next year, use the five “W” questions to drill down to a concrete goal that you would like to achieve:
What do I want to accomplish?
Why is this goal important?
Who is involved?
Where is it located?
Which resources or limits are involved?

Measurable – Tracking progress is an important factor of goal setting as it can help people see their setbacks and how they can stay motivated. Try keeping a food, drink and exericse diary.

Achievable – Keep the words “realistic” and “attainable” at the top of your mind when setting goals. While it is never a bad idea to push yourself a bit out of your comfort zone, your goals should never seem completely out of reach. Trying to achieve a goal that doesn’t seem realistic can leave you feeling frustrated and even come to a point where it’s all you think about. Instead of thinking that you want to lose a total of 10kg, think about what small steps you can take each week to bring you closer to your 10kg weight loose goal like, this week I'll add an extra exercise day and eat healthier breakfasts.

Relevant – Make sure you are setting goals for the right reasons and they truly matter to you. If you are approaching goal setting with a sense of self-hate or remorse, you’re not going to achieve success. Setting an effective goal requires you to think about what’s good for you and what positive, small improvements you can make for an impactful difference.

Time-bound – The timing of accomplishing your goal should be realistic, too. Giving yourself a hard deadline to achieve your goal can help eliminate procrastination. When thinking about your goals, try asking yourself these questions.
When do I want to achieve this goal by?
What do I want accomplished X weeks from now?
What do I want accomplished X months from now?
What can I do today to keep myself on track and help achieve my goal?
Starting Small When Setting Goals

Setting goals that are too large can certainly seem daunting. We typically start off the new year with a bit of holiday fatigue after consistently being on the go with friends and family gatherings. Thus, trying to work toward big goals in that first month of the year will only make us feel even more burned out.

If you can’t start the year without thinking about those big-picture goals, take the two that are most important to you and, using the SMART method, try setting mini goals that support the big picture. These smaller goals are more digestible and can help validate that you are capable of success. If you’re trying to set a goal around eating less meat, start the year by dedicating one day a week to eating only plant-based meals and gradually work your way to eliminating meat more often. Not only will this help you achieve success, but it will allow you to evaluate how you feel along the way.

Avoiding Setting Too Many Goals

Setting too many goals can have the same daunting effect as trying to set too large of a goal. Not only is there an overwhelming feeling of having too much to take on, there is also the fact that when we set too many goals, they often tend to either conflict or overlap with one another.

Think about the phrase “less is more” when setting goals. As humans, it’s in our nature to want to do everything at once, but having too many goals to accomplish can kill our productivity.

Your Goals Can Change Over Time

It is important to remember that your goals can change over time, just as you do. Your interests may change, your health may change. But when your goals change, remember that it is normal to not have a linear path. When setbacks happen or you lose interest in certain goals, don’t be afraid to switch courses or completely abandon a goal that’s no longer fulfilling you.

Getting an Accountability Partner to Achieve Success

Once you are comfortable with the goals you’ve planned, one of the best ways to stick to them is by getting an accountability partner. A strong sense of community can help provide the motivation and inspiration needed to ultimately achieve your goals – this is why group fitness classes work so well for some people. Not only will a partner help support your goals, but you can support theirs as well.

An accountability partner can be a friend, family member, or even a Health Coach! Choose someone that will support and encourage you to stay committed to your goals. Picking the right support system will determine how well you work toward your goals and how you can reach success.

I hope you achieve success with your goals!

www.samzpthc.com

How are your health & fitness related new year goals coming along?

It is around this time in January when all good intentions start to fall by the wayside. Why?

Many people set unrealistic goals that are not achievable in a few weeks and then when they don't see instant results they give up. Try setting small weekly and monthly goals so that you end up achieving results and then feeling encouraged to keep on going.

Many people also start to lack the motivation to keep on going out for that walk/run/gym etc, especially when the weather is so cold and dark. It is much easier to just stay home and finish off those Christmas snacks!

Try to have someone to be accountable to. It is proven that you will be more likely to succeed if you exercise or have a health-related goal that you share with someone else. Even joining a group class and meeting up with other participants may just be that extra motivation to keep you going.

Don't keep putting it off until another day. That is another common mistake. Before you know it, spring will be here, and you still will not have achieved what you set out to do at the start of the year.

Have you ever thought about hiring a coach? Whether you have a big goal or a few small goals, working with a coach can help you stay on track, keep motivated and never give up, so that you achieve what you set out to do.

Get in touch!
Sam Z
www.samzpthc.com

January is a great time to reflect on how things are going for us and I love this tool. It's so simple but a great way to see how your life looks like.

1.Place a dot on the line in ach category to indicate your level of satisfaction in each area. Place a dot at the centre of the circle to indicate dissatisfaction or anywhere in-between.
2. Connect the dots to see your circle of life.
3. Determine where you should spend more time and energy creating a better balance.

Please get in touch if you'd like to have a chat about your physical activity or health needs.

It's that time again when we all think about what we should have achieved last year but didn't and what we want to focus on this year!

If you've been doing the same thing for a long time and its still not working and your not seeing the changes that you had hoped for then its time to switch things up and change what your doing.

I can help you with dietary, lifestyle and fitness goals.

Get in touch for a complementary no obligation assessment.

Sam Z

It's January and the month for......
Love your liver, dry January, festival of sleep and National obesity week.
Eat well, sleep well and enjoy feeling healthy!

Wishing all my clients a happy & healthy NEW YEAR!
I totally believe that without good health you can't live life to the fullest. You all know what I'm talking about!
Enjoy your day!
Sam Z X

❤️

🌄

Wishing all my lovely clients a happy & healthy Christmas time.
Take a break, rest your muscles and enjoy yourself!

Absolutely stunning! Final run in the snow this morning. I think it will be gone by tomorrow. ❄️

Christmas is fast approaching and it is getting more difficult each year to find a great gift for your loved ones.

If you know someone that is keen to improve their health and or fitness then why not give them a gift that will last a lifetime!

I offer personal training and health coaching management programs from your own home, remotely or in person.

Get in touch if you wish to purchase a gift voucher. Valid until 30th June 2023.

www.samzpthc.com
077996 95214

Old friends, nothing beats that! What a lovely evening.
Teresa Angell
Jo Stuart

It's eat a red apple day today!

Red apples are great for digestive health, eye health and brain health. They improve your skin, strengthen your immune system, reduce the risk of cancers, heart disease and stroke and diabetes.

Try it with a little natural peanut butter, it's delicious!

Thank you Charlotte!

I don't hope or wish I could be healthy & physically fit. I eat well and exercise regularly to take care of my health and fitness.

As a personal trainer and health coach, I need to set a good example and practice what I preach so that I can hopefully influence and motivate my clients to achieve a healthy and active lifestyle.

It's not a chore, I love it and I do eat cake and drink the odd glass on wine! No foods are off limits.

Feel free to contact me for any health or fitness related services.

Magnesium supports muscle and nerve function and energy production. It also helps to build protiens, keep bones strong, regulates your blood sugar and blood pressure!

If like me you love keep physically active you need to make sure your are fueling your body with the correct nutrients.

All of these yummy foods contain magnesium so tuck in!

World diabetes day. What to be aware of for you, your friends and family.

It’s World Diabetes day today! Look after your health. It’s your most valuable asset!