Sam's Every Move

09/09/2026

09/07/2026

After spending years really prioritizing protein because I knew I was slacking on it, hitting around 140g now feels pretty simple (as long as I plan ahead).

So lately I’ve shifted more of my attention to making sure I’m getting at least 200g of carbs a day, and I’ve noticed such a difference in my training, energy and recovery. 💪

And one thing I think we need to stop doing is treating carbs like they’re just a little pre-workout snack.

Carbs matter before training to help fuel but they’re also so important for after training to help replenish and actually recover/build muscle.

For me right now:
🍚 200g+ carbs
🥩 around 140g protein
🏋🏻‍♀️ Strength training consistently with a structured program + progression Women’s Health & Fitness Coaching programs make sure I’m never slacking😅

This is what eating to support muscle growth and looking “toned” looks like for me right now👏 I know I’m working really hard in the gym so nailing nutrition it’s important to reveal that work. If overall calories are controlled, carbs will absolutely not cause fat gain (I promise😇)

08/29/2026

Every stage of motherhood has had its own amazingness and beauty, but watching my son grow into his own hobbies and then asking me to be part of them is truly peak🥹

I love that we’re creating a life where being active is just part of how we spend time together, have fun and make memories.

I’m ready for this era!!!⚽️🤍

08/27/2026

The program def didn’t call for this🥲
My kids are 4.5 and 2, and working out with them was absolutely NOT feasible at every stage.

It’s taken a ton of trial and error to find a schedule that works for us … and I’m positive it’ll keep changing as they do.

I work out with them because:
a) I am NOT an evening workout person. Every hour that goes by in the day lowers the % chance that I’m actually going to work out lol
b) this is the window that currently works best for our family.

Sometimes they briefly play independently, sometimes I stop 14 times, and sometimes they become part of the workout🙃

I definitely don’t think everyone should or needs to work out with their kids, there were stages where I absolutely couldn’t. This is just what works for us for now🫶🏼

08/23/2026

A lot of women think they need to be the “perfect client” or “always on point” to make progress and that couldn’t be farther from the truth.

I’m not judging you for being human. I’m here to help you stay honest, stay consistent, and keep moving forward even when it doesn’t look perfect💜

08/19/2026

PROTEIN FRAPPUCCINO🤎☕️
200 cals, 28g protein

Ingredients:
170ml of Fairlife shake (or high protein milk)
Half cup cooled coffee
65 frozen banana
1/2 scoop protein powder
1-2 cups of ice (2 works better)
1 tsp maple syrup
1/4 xanthum gum

Blend and love life!!!!😍

08/18/2026

We’re in this for the long game ladies!!!💪🏼
My journey has definitely not been linear and I accept that it won’t ever be. But I have reached a point where the habits I’ve formed over the years are a part of my identity, and while they are boring, repetitive and not always exciting they allow me to keep progressing in every chapter.

Because the best thing you can learn to do is follow through on what you said you were going to do💪🏼 more than just “be disciplined” or “be consistent”, it’s identity level change.