Sam K Whitaker: Personal Trainer & Diet Coach

The struggle is real 😂
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Joking aside, you need to find a happy medium between enjoying yourself & leading a healthy lifestyle.
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The things you take for granted are the things many dream off.

Live in the moment.
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Get off your phone & start living your life through your own 2 eyes.
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Forget about constantly capturing things to view later and experience things as they happen.
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Protein shake with breakfast while I'm yawning.
You can't eat healthy all day if you don't start in the morning.

😜😜😜

Sirloin steak topped stir fry veggies with lemongrass, garlic & ginger 👌🏽
Easy peasy.
Sirloin from MuscleFood of course 😋

New T shirt design

Imagine if a doctor could prescribe one thing that had every single one of the below benefits? Wouldn't it be awesome!

1.Maintain functional ability
2.Prevent osteoporosis
3.Prevent sarcopenia
4.Increase insulin sensitivity and decrease insulin resistance
5.Increase metabolic rate
6.Improve glucose metabolism
7.Decrease systolic and diastolic blood pressure and arterial stiffness
8.Decrease body fat and central adiposity
9.Improve gastrointestinal transit time
10.Reduce the risk of diabetes
11.Reduce the risk of heart disease
12.Reduce the risk of cancer
13.Reduce the risk of falls, fractures and disabilities
14.Decrease cardiovascular demands of exercise
15.Decrease triglyceride, total cholesterol, and LDL cholesterol levels
16.Increase HDL cholesterol levels
17.Increase muscle and connective tissue strength and hypertrophy
18.Increase mobility and flexibility
19.Increase joint stability
20.Improve balance and coordination
21.Improve posture
22.Increase brain/cognitive function
23.Increase confidence, self-esteem, and happiness
24.Combat depression and anxiety
25.Combat metabolic syndrome
26.Combat frailty syndrome
27.Improve function in people with cancer, dementia, osteoarthritis, fibromyalgia, post-stroke disability, lupus, asthma, diabetes, ADHD, heart disease, Alzheimer’s, autism, bipolar disorder, COPD, epilepsy, low back pain, neck pain, chronic headache, and erectile dysfunction
28.Increase strength, power, speed, and endurance
29.Prevent ACL, hamstring strain, lumbar, ankle sprain, and shoulder injuries
30.Improve quality of life

You'd imagine that there would be a massive reduction in health problems, increased quality of life & a huge reduction healthcare costs.

That one thing does exist.

It's called exercise.

While it's true that you can't out exercise a crappy diet, getting your diet on point is only one piece of the puzzle.

Regular exercise + a good diet is far superior than either one by themselves.
Not only for getting results but also maintaining them.

Decent way to finish the working week...double session!!

AM - 25.6 miles @ 18.7mp average

PM - Front squats & deadlifts.

People sometimes comment, 'I don't where you get all your energy from!?'
Erm......food, obviously!

But more to the point, it's taken over 5 years of consistent training & eating well, (most of the time), to get to this point.

Don't fall into the trap of comparing yourself against what you see others doing or what others look like.
You don't know how long they've been putting in the work.

[Blog Post] How Clean Eating turned into an Eating Disorder: My Personal Struggle >>> http://bit.ly/CleanEatingDisorder > http://bit.ly/CleanEatingDisorder

[Blog Post] Delayed Gratification: The Weight Loss Superpower
>>> http://bit.ly/WeightLossSuperpower > http://bit.ly/WeightLossSuperpower

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503 tons of high explosive and 30,000 incendiary bombs were dropped on London during the war. We're not reeling. We're just saying F**k You!

52 miles this morning in glorious sunshiiiine. Bit windy for parts of it though. Decentride nonetheless. Just over 💯 miles this week 🚴

Ain't she a beauty 😍🚴😍🚴😍🚴

Best thing ever?? 😂😂
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Part of a balanced breakfast. (via )

[NEW Blog Post] How Clean Eating turned into an Eating Disorder: My Personal Struggle >>> http://bit.ly/CleanEatingDisorder > http://bit.ly/CleanEatingDisorder

“Just because it's not normal, doesn't mean it's impossible.” ~ Andrea Valdez

I've recently started supplement with magnesium, the reason being...
“Magnesium deficiencies are the second most common deficiency in developed countries, the first being Vitamin D.
A lack of magnesium will raise blood pressure and reduce insulin sensitivity.

Maintaining healthy magnesium levels is also associated with a protective effect against depression and ADHD.

An improvement in sleep quality has been noted in persons with poor sleep quality, no studies assess persons with normal sleep function." ~ Examine.com

(I also supplement with Vitamin D)

I get both magnesium citrate & vitamin D from Myprotein
Use code SAM-RR2 for 25% off (and I get a little 💰 back😊)

It's difficult to get enough magnesium from food alone, although it is possible.

A few points to consider if you're thinking about magnesium supplementation to quote examine.com again;

"- Excessive doses may cause gastrointestinal distress and diarrhea.
- The standard dose for magnesium supplementation is 200-400mg.
- In general, magnesium citrate is a good choice for supplementation. The more common form, magnesium oxide, has a very poor absorption rate."

Please treat the above as information only and not any sort of prescription or specific recommendation.

Sometimes you fancy a Chinese, can't be bothered to cook and so you order a Chinese.
This evening was one of those times.

But instead of just mindlessly scoffing it down in 3 mins flat, take your time, enjoy it.
We eat these kind of foods because they taste good & you enjoy eating them.
So slow down, actually taste it, savour the flavour.

It might sound silly but how many times have you sat down in front of the tv with a takeaway & it's gone in 5 mins without you hardly realising? Bit of a waste really.

Obviously, it's not a good idea to have takeaways all the time, so when you do, take your time to enjoy them.

And if you do have them all the time, I bet you'll find them much more enjoyable if you only have them occasionally. And it'll help your trousers fit better 😜

I've a sneaky suspicion that the wind was rather kind to me today but I'll still take the 19.1mph average speed 😊

Ok, so maybe the grey socks were a mistake 😂
Should have stuck to

Remember kids, don't eat anything with chemicals in 😜

Felt soooo good to get back on the bike. Lovely morning for it.
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Pictures don't do it justice, absolutely stunning.

on top of Mount Olympus in Cyprus. Absolutely stunning

If only 😜

Are avocados making you fat??

Ok, so apologies for the exaggerated, attention grabbing title but now you're reading, let me explain what the point of this post is.

Avocado's seem to have massively increased in popularity in recent years, god knows why.

I mean, they're pretty nice but people are obsessed by them! They're one of the new uber healthy foods is seems. But are they actually harming your weight loss goals?

A medium avocado contains about 230 kcals & 21g of fat.

Yes, it's 'healthy' fat. But it's still fat. It still provides your body with calories.
And an excess of calories will result in weight gain, whether they're 'healthy' calories or not.

So if you start adding avocados to your current diet because you've heard how healthy they are, you could be adding a couple hundred calories to your diet without you realising.

As I talk about here >> http://bit.ly/TooMuchHealthyFood

Just chilling by the pool, catching some rays, as you do on a Tuesday afternoon.
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This mornings news is another horrific reminder of how precious life is.
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Never take anything or anyone for granted.
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Take the time to appreciate what you have.
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Live in the moment.
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As horrifying & upsetting as these events are, it's humbling to see all the offers of assistance & support from the people around the Manchester area.
Just goes to show that most people are kind, loving & genuinely good people.