Strong with Sami

Thinking of starting something new…
Rise&Defy Gym
I’m considering running a 6-Week Gym Confidence Course for anyone who wants to feel more comfortable and confident in the gym.

Perfect if you:
�Have a gym membership but don’t know where to start.
�Feel intimidated by the gym.
�Want to learn how to use machines and free weights safely.
�Would like support in a small, friendly group.
�Want to build confidence while getting stronger.

Make new friends.

The idea would be a small group with plenty of coaching, where each week we’d learn something new and gradually build your confidence until you feel ready to train independently.
Before I put it together, I’d love to know…
Is this something you’d be interested in?
Drop a ❤️ below or send me a message if you’d like more information. If there’s enough interest, I’ll get a date in the diary!

Only a couple of weeks left of our current 12-Week Challenge!

I can’t believe how quickly it’s flown by! I’m so proud of everyone taking part and the progress they’ve made so far!
I’ll be taking a short break before we kick off our Christmas Challenge, which will start at the end of September, giving you plenty of time to feel stronger, fitter and more confident before the festive season.
Spaces always fill up fast, so if you’ve been thinking about joining, don’t wait!
Message me now for more information or to secure your place before they’re gone!
Strong With Sami 🫶🏻

This lady is improving week by week

Wow!!!

‘All thanks to you. I haven’t felt this comfortable in my body for a very long time!!’

The physical transformation is amazing, but seeing someone gain confidence, strength and belief in themselves is what it’s all about.

Cardio for Fat Loss:

Why Zone 2 Works
If your goal is fat loss, you don’t need to smash yourself with high-intensity cardio every day.
Zone 2 cardio is one of the best ways to build fitness, improve your heart health, and help your body become more efficient at using fat for fuel.
What is Zone 2?�It’s a steady pace where:�You’re breathing a little harder.�You can still hold a conversation, but wouldn’t want to sing!�You finish feeling like you could have carried on for longer.
🏃‍♀️ How to calculate your Zone 2 heart rate:
1️⃣ Find your estimated maximum heart rate:�220 − your age = Max Heart Rate
2️⃣ Multiply that number by 60–70%.
Example (40 years old):�220 − 40 = 180�60–70% of 180 = 108–126 bpm
So your Zone 2 heart rate would be 108–126 beats per minute.

🚶‍♀️ Great options include:�✔️ Brisk walking�✔️ Incline treadmill walking�✔️ Cycling�✔️ Cross trainer�✔️ Rowing at a steady pace

Aim for 30–60 minutes, 2–4 times per week alongside your strength training.
Remember: Fat loss comes from being in a calorie deficit. Zone 2 isn’t a magic fat-burning zone, but it’s a fantastic tool that supports fat loss while improving your overall fitness.
Need help working out your own Zone 2 heart rate? Drop your age below and I’ll calculate it for you! 💪

It’s never just about losing weight or lifting heavier. It’s about improving health, building confidence, and changing lives.

The truth is, my clients put in the work. I simply guide, support, encourage, and keep them accountable every step of the way.

Seeing people become healthier, stronger, and happier is exactly why I do this.

This is from my client today after seeing his doctor , super proud he has kept up the good work 👏🏼💪🏼

If you want to book with me for 1:1 PT please message me 🫶🏻