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Personal Training

Unleash Your Fitness Potential with Online Coaching
I specialise in Resistance Training, Functional Training

Mobility, Nutrition and Weight Loss

Personal Training - Group Training - Training Plans - Nutrition - Events

Sam Personal Trainer & Online Coach in Brighton & Hove.jpg

THIS IS HOW
I MADE IT

— My Story

I was overweight before I found the gym. I spent my first few years starving myself and doing hour-long HIIT training sessions in a desperate attempt to lose weight. We don't need to be perfect, we just need to get started...

"Sam has an endless knowledge around all things fitness. I personally found his expertise around nutrition and mobility most valuable to my personal meal plans and training routines.

He is friendly, engaging, plus ready and willing to help at all times. Always prepared to help anyone reach their fitness goals and share some of his insight."

"Sam has been amazing! The biggest thing i have taken from our sessions is knowledge and i am now able to structure my sessions better. I understand the muscle groups i am working and his diet advice was invaluable."

— START A FITNESS JOURNEY THAT INSPIRES YOU!

As a personal trainer and fitness coach in Brighton and Hove, I'm here to help you reach your goals with motivating, results-driven workouts.

My mission is to provide online personal training tailored to transform both your body and mindset. Together, we’ll explore fresh exercises that keep things exciting and challenging, even if we meet only occasionally.

Got a specific injury or concern? I’m a certified trainer skilled in working around injuries to keep you progressing. Let’s start with a free consultation—click below!

BENEFITS OF A PERSONAL TRAINER

Results Driven

Fully tailored nutrition and training program to help with confidence and achieve results

Boost Your Mood

The freedom and flexibility to train when and where you want

Increase Energy Levels

Plans to fit all requirements and different budgets. Physical activity will improve your life.

FOLLOW @SAM.FITNESSPRO

Amazing what you can achieve in just your first 5 sessions!💪

Here we have Clarissa who set off with me with the goal of gaining strength and levelling up her physique.

After just a few visits her strength and confidence skyrocketed 🚀

This photo was taken after her 5th session after we broke down the hip thrust mechanics, perfected her form and help Clarissa push to her limits!

That’s 60kg by the way!! Just a few weeks back she didn’t even know what a hip thrust was!

If you are looking to start of 2025 with huge momentum then DM me the phrase “2025” and we can discuss strategies on how we can achieve it! 🏋️‍♂️

Training to failure or near failure is crucial when it comes to overcoming plateaus. 🏋️‍♂️

Pushing yourself to failure maximises muscle growth by fully engaging all your muscle fibres. When you challenge yourself to the point where you can’t do another rep with good form, your body naturally adapts to grow stronger to overcome the challenge.

Beyond building muscles, training to failure boosts overall strength and endurance. It’s a mental battle too, teaching you to push through your limits and build resilience that extends beyond the gym.

It only takes one set to failure to create this adaptation.
For this reason, aim to hit failure for each exercise within your workout only once at any rep range, the rest of the sets can finish with 1 or 2 reps in the tank (near failure training still results in stimulus but just not as strong).

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Meet Piers, he’s certainly no stranger when it comes to the gym but decided he needed more accountability when it came down to his leg training.

Within 5 weeks, I was able to identify weak areas within his mobility which previously prevented him from getting into positions such as getting under the bar during a back squat.
So we got to work and set him up with a plan and the results speak for themselves.🗣️

Ready to transform your fitness journey? DM me the word “Snap” and we can get to work!

In person PT sessions sold at @snapfitnesshove

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@walshpiers

Do you consider yourself an advanced lifter?

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I have been training consistently for 6 years, these tips are what have helped me stay focused with my fitness journey.

1.Set Clear, Achievable Goals
Be as specific as possible about task and time frame. Larger goals can always be broken down into smaller ones. Each workout should include at least one aspect of achieving a current goal.

2.Create a Plan
Develop a workout schedule that fits your lifestyle. Include a variety of exercises to keep things interesting and address different fitness components (strength, endurance, flexibility).

3.Track Your Progress
Use a fitness journal, app, or wearable device to monitor your workouts, diet, and progress. There’s nothing more satisfying than reviewing your progress and seeing how far you’ve come.

4.Find a Workout Partner
Training with a friend or joining a fitness group is a great way to stay accountable and motivated. Share your progress and training tips with someone who can encourage and support you.

5.Stay Flexible and Adaptable
Be prepared for setbacks and view them as opportunities to learn and improve. Adjust your goals and plans as needed based on your progress and current lifestyle.

6.Prioritise Consistency Over Perfection
Focus on making consistent, sustainable changes rather than aiming for perfection.
Remember that small, consistent efforts add up over time and contribute to a larger impact.

7.Maintain a Healthy Diet
Support your fitness goals with a balanced diet that will provide you with the necessary building blocks to build muscle. Not only this but a healthy diet is key to maintaining high energy levels throughout the day.

8.Stay Positive and Patient
Keep a positive mindset and be patient with your progress. Understand that achieving fitness goals is a journey that takes time and a lot of effort.

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Give this abs circuit a try during the next week!

Treat the abs like any other muscle and use weights to train them!
Make sure you are applying progressive overload with each week!

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Crunchy shoulders? Strengthen and protect your shoulders with these exercises!

Take just 10 minutes out your week to go through this routine to skyrocket your compound lifts such as your benchpress and overhead press and to keep potential injuries and setbacks at bay!

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Comment on what I should eat next👀

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Low on Equipment and Time!? Give this quick and effective condition circuit a go!💪

10 Sandbag Cleans
10 Burpees over the bag
10 Metres Bear Crawl + Pull Through
10 Thrusters Over the Head
x5 Rounds

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Share this with a friend who NEEDS to hear this!!

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Here are my 6 Top Tips for gaining a s**t tonne of muscle during a bulking phase!

1.Have a Set Protein Goal but Don’t Over Do It
Aim for 1.0-1.5 grams of protein per pound of body weight. Don’t over eat it however as protein is very satiating which will make you feel full, making it hard to eat enough calories for bulking.

2.Focus on Carbs and Fats
Quick digesting carbs and calorie dense fats are key for adding calories efficiently. Experiment with foods that digest quickly to help you stay hungry and eat more.

3.Low Volume High Calorie Foods
For those with smaller appetites, nutrient dense, high calorie foods are ideal. Aim to include nuts, seeds, avocado, coconut, nut butters, dates, full-fat dairy, steak, and healthy oils to hit calorie goals without feeling overly full.

4.Eat 80-20 Clean-Dirty
Aim for 80% of your calories to come from clean, nutrient dense foods, and 20% from indulgent ‘dirty’ foods. This balance helps you get essential nutrients while enjoying treats, making the bulk more sustainable and enjoyable.

5.Actively Track Calories In and Out
To ensure a calorie surplus, track both your calorie intake and expenditure. Use fitness trackers such as Whoop or an Apple Watch and apps like MyFitnessPal to keep tabs on calories in and out. It’s a numbers game—track it to crack it!

6.Listen to Your Body When Training
With a high calorie intake, you’ll have lots of energy for the gym. However, look for signs and avoid overtraining as it can lead to injuries and setbacks. If you’re excessively sore or fatigued, rest or adjust your training intensity. Incorporate rest days and recovery techniques to steadily increase strength and muscle size over time.

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Ditch the pre packaged chocolates and try out this way of preparing your pineapple!🍍
Perfect for packed lunches at school or at work!

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Give this Back Focused conditioning circuit a try on your next back day!

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Meet Jess, a participant from the Budapest Pole Camp 2024.

She arrived to the pole camp with little experience of pole or group based exercise and came away from the whole experience absolutely ecstatic!

At the start of my first stretch class on day one, she pulled me to one side to say that she couldn’t touch her toes and apologised in advance incase she felt she couldn’t do all the stretches within the class.

Jess came away from my class absolutely amazed at how easily she could progress into those deeper stretches really aiming to loosen up those muscles for good!

Each time she attended my stretch class following from the first session, she found she could touch her toes with ease!

Truly is witchcraft if you ask me 😎

Eat less, Move more!

My goal with this video was to raise awareness about how quick and easy it is to consume calories and how difficult it is to burn those same calories off. I hope you enjoyed it!

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Discover how regular sunlight exposure can enhance your workout results! ☀️

1. Boosts Energy Levels: Exposure to sunlight increases serotonin production, giving you more energy and improving your mood, which can lead to more effective workouts.

2. Enhances Vitamin D Production: Sunlight helps your body produce vitamin D, crucial for bone health and muscle function, making your workouts more beneficial.

3. Improves Performance: Sunlight can increase your body’s production of nitric oxide, improving blood flow and oxygen delivery to muscles, enhancing workout performance.

4. Supports Recovery: Sunlight exposure can help reduce inflammation and muscle soreness, aiding faster recovery post-exercise.

5. Elevates Endurance: Sunlight can help regulate your circadian rhythm, leading to better sleep and improved overall endurance during workouts.

6. Increases Motivation: Natural light and outdoor settings can make workouts feel less strenuous and more enjoyable, boosting motivation and consistency.

7. Promotes Longevity: Regular exposure to sunlight has been linked to improved life expectancy by reducing the risk of certain diseases, such as cardiovascular conditions and certain cancers, thanks to its role in boosting vitamin D levels and overall well-being.

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Read caption below to understand how I structure my eating plan to stay in good shape effortlessly!

Upon my arrival back home from holiday, I’ve decided to share my weekly shop as I believe food is a huge factor when it comes to body composition.

Having a structure to your meal plan is so valuable as you can insure all the key components to a healthy diet can be consistently met on a weekly basis!

If you struggle to structure a healthy eating pattern that fits around your busy lifestyle then DM me the word “diet” and we can get stuck in towards sculpting your dream body!

It’s important to understand that one persons eating plan might not be suitable for the next as there are so many factors that go into what makes a healthy meal plan for each individual lifestyle!

Pic 1 - Breakfast/ Pre workout meal: High amounts of slow release carbs to keep me full of energy throughout my whole workout! I prefer to train around 1pm but can and does sometimes vary.

Pic 2 - Snacks/ Post workout meal: Keeping the house stocked up with easy to prepare foods such as tinned foods, pre cooked meats or fruit is a great way to stay on track and avoid other unhealthy easy to eat foods like chocolate bars and biscuits. Set aside 20 minutes to chop up and store your favourite fruits and for this example, season and mass cook the chicken thighs ready to grab and go when you need.

Pic 3.) - High protein meal: although I would recommend spacing out your protein throughout the day, I have the majority of my protein in just this one meal. I keep the carbs super low and the protein and fats nice and high to keep me satiated to reduce hunger cravings towards the night.

Pic 4.) - late night snack: I don’t have this one every night but I find for those evening I just want something extra, I opt for yogurt and fruit as this combo has been proven to drastically improve gut health. It also provides me with my sweet tooth craving fix!

Pic 5.) - Extras: thought I would include this as I like to use lemon and lime and sometimes ginger to add some flavour to my water here and there and milk is for coffees and sometimes in the oats👌

Don’t forget to drop a like if you’ve made it this far 👍

I used to never want to take my shirt off, now I’m finding any excuse to 😎

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Come and train squats with me including @e11.pow
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Blueberry and Cinnamon Oats 😋

This meal is perfect to have before your workout. Full of real foods that won’t spike your blood sugar while giving you long lasting energy!

Total calories: 574
Protein: 15g
Fats: 9g
Carbs: 108g

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DM me the word ‘NOW’ to learn more

✅ As much as 6kg burnt off in the first 3 months!

✅Gain access to the best and latest muscle building techniques!

✅Understand nutrition like never before!

✅Gain back confidence in and outside the gym!

✅Learn and develop the habits so you’ll never need a PT again!

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Merry Christmas Team 🎅🎄

#gym #gymfit #fitness #gymlife #gymmotivation #motivation #muscle #muscles #workout #workouttips #tips #tipsandtricks #bodybuilder #bodybuilding #functional #functionaltraining #diet #strong #strongman #men #man #abs #health #personaltrainer #instagram #follow #fyp #me #foryou #foryoupage

Try out this quick conditioning circuit!

Sit up to ball toss: 10 reps
Standing rotationing ball toss: 12 reps each side
Thrusters: 12 reps
Ball slams 12 reps

4-8 rounds over!
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Lateral Raises with the 15s😳

The lateral deltoid is a small muscle located within the shoulder. Although this muscle does react better to high volume work, it won’t hurt to throw in the occasional strength set, granted if good form is in place!

Within this set I am using two training methods:
✅ Drop sets: to increase the overall volume within each working set
✅ Partial reps: to increase the overall stimulus especially in the stretched portion of the movement

If you would like to learn more about different training methods and how you can apply them into your own training, get in touch and drop me a follow!! 💪

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Try this exercise if you want to improve your knee positioning with any deep squat variation!
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Here are my top tips when it comes to building muscle!

1). Rest as much as you need! Ideally around 1-2 minutes but I make sure I have enough rest to ensure I can smash the next set!

2). Push yourself to failure / near failure! For the best stimulus you definitely want to be pushing every set to at least near failure! Those last couple reps want to be challenging but manageable!

3). Choosing a weight that allows you to hit failure in your desired rep range! For muscle hypertrophy, you want to try keep within the 6-12 rep range for best results!

4). Time under tension! Slow down your movements. Fight the burn and give your muscles a reason to grow! Aim for 1-2 seconds for the concentric and 3 seconds for the eccentric!

5). Always prioritise good form and injury prevention as to get an injury will only set you back! Always warm up!

6). Use bodybuilding training methods such as eccentric training and drop sets to maximise muscle stimulus within each set!

7). Ensure good nutrition and rest to really maximise your recovery process! This plays a massive role in supporting muscle growth!

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As requested, here is everything I eat in a day!

As you can see I don’t weight my food as I’m not currently on prep for anything and I do believe if you actively eat healthy counting calories isn’t fully necessary.

Meal 1 (pre workout meal):
90g oats
15g cacao powder
1 scoop protein powder
1 banana
1 Expresso shot
330ml milk

Total calories: 780

Post workout snack:
1 pack M&Ms
250ml kefir

Total calories: 668

Meal 2:
200g chicken
90g pasta
90g tomatoes
90g feta cheese
1 garlic clove
8ml olive oil

Total calories: 722

Meal 3:
227g sirloin steak
100g mushrooms
3 duck eggs
1 garlic clove
10g goats butter
6ml olive oil

Total calories: 1027

Pre bedtime snack:
225g Greek style yogurt
80g blueberries
100g red grapes
1 tbsp manuka honey

Total calories: 668

Daily total calories: 3,555

Total Macros:
237g carbs
201g fats
249g protein

I currently weigh in at 97kg and stand at 6’ tall.

As you can see from my food choices, I aim to pick nutrient rich foods along side some treat foods which helps me keep the cravings at bay. These treat foods are only rewarded if I feel I have made a good effort within the gym which gives me motivation to really give it my all when I am in the gym.

I hope this helps you guys understand that healthy eating doesn’t have to be difficult and keeping a routine with food really does help with consistency.

My post workout meal, pre bed time snack and final meal of the day pretty much stay the same every day. This helps me with food planning and gives me reassurance that I’m getting the things that my body needs to thrive and preform!

This video should be taken as inspiration and educational purposes only. What works for one person might not work for someone else!!

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I commonly hear a lot of talk about stability being a limiting factor when it comes to lifting, leading people towards more stable variations of a particular exercise (for example, Smith machine squats > Barbell back squats).
Or using lifting equipment such as a lifting belt or knee braces.

This is only hiding from the problem!

As a fitness professional, we look to find weaker areas within your fitness and build upon those first. These areas could include strength, stamina or even flexibility just to name a few.

But stability I find to be massively underrated when it comes to training in the gym!

Stability training benefits your overall fitness and injury prevention!

When you have weak stabiliser muscles, it becomes more difficult to preform tasks because you have a higher risk of improper alignment and positioning leading to a less efficient lift! This is called energy leakage!

Along with that, you run a higher risk of accidents and injuries!

And we don’t want that now do we.

Make stability training is apart of your routine as it will lower your risk of getting injured and promote longevity!

This can be as easy as going for a free weight exercise over a fixed machine!

I find this to be the reason why I have only experienced one injury in my almost six years of training!

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