Sam Karl Fitness

Sam Karl Fitness Helping men & women rebuild confidence, strength, and resilience through athletic-based coaching, accountability, and movement.

Training is about reclaiming who you are - mentally and physically.

06/15/2026

Meal Prep Monday 🍽️

Quick & Easy Sweet Potato Burgers 🍔

Just 4-ingredients and under 10 min of prep 🔪

1. Preheat oven to 400 degrees Fahrenheit.
2. Wash, peel, and cut up sweet potato. Wash, spinach and avocado.
3. Toss sweet potato in a bowl with oil and seasoning.
4. Add premade burger patties (mine are from Ribeye Butcher Shop ) and sweet potato to oven sheet and place in the oven.
4. Cook into sweet potatoes are soft enough to pierce with a fork, hamburgers are done!

You can add cheese to your burger, patties, burger sauce, whatever you would like to zest it up 🌶️

I know this isn’t a lot of food, it is definitely protein centric. However, it’s a easy meal to whip up for meal prep, I would fill the rest of my plate with a side salad – maybe a healthy Caesar salad 🤤

I want to show you that meal prep can be quick, and easy, and taste delicious all while working towards your fitness goals 💪🏼

Macros:
Protein 45g
Carbs 22g
Fats 22g
Calories: 471 (that is for 7.1oz of beef patty with avocado + spinach)

Gluten free, dairy free, and whole foods 🍠

Save this recipe for your next meal prep day!

06/04/2026

Plan for success by creating structure ✅

1. Sunday and Wednesday meal prep. 80% of my meals are prepped and ready to go. I am eliminating any food decisions and streamlining my week when it comes to nutrition 🥗

2. Lift every day. even if it is one set of squats at home, do it. It’s not necessarily about the lift, it’s about the mentality of, “do the hard thing, even when you are tired or life gets in the way”.🏋🏻‍♀️

3. Get my 10 to 12,000 steps in. That doesn’t have to be all at once, it can be broken up throughout the day. Getting your steps in doesn’t have to be walking on the treadmill, it can be as simple as going for a nature walk, parking further away, or taking the stairs. It all adds up!➕

Many of my habits have been inspired by people I look up to, such as and . These are two incredibly tough individuals, both physically and mentally 🧠

Once you do the hard thing repeatedly enough, you realize that the only thing standing in your way between you and your success, is your excuses.

Look at what would make your day successful, your non-negotiables, then anchor them into your day ⚓️

Which healthy habits are you going to anchor into your day?

06/01/2026

Here are my grocery staples 🛒

As a single mom, and personal trainer, eating healthy is a priority 🥗 and should not break the bank 💵

I like Costco because I am able to get everything I need for a fraction of the price of a conventional grocery store 👏🏼

Tips for eating clean while maintaining a budget:

1. Stick to the basics - eat Whole Foods and clean if possible. Everything else (think supplements) can be a bonus 💊
2. Protein - palm sized portion at every meal. I use rotisserie chicken when I’m in a rush. Boiled eggs, make for a great snack, Greek yogurt, or fish/beef/chicken, etc 🥩🥚🍗
3. Carbs - I try for vegetable carbs. If I want to increase my carbs, I’ll add sweet potato as an example. If I want to decrease my carbs, I’ll use more green veggies like zucchini 🥒🥦
4. Fats - everything in moderation. I like but butters, yogurt, olive oil 🥜

Sample meal:
- Roasted broccoli on a bed of lettuce, rotisserie chicken on top with olive oil oil and balsamic dressing 👩🏻‍🍳

Need more help or inspiration?

I’m opening up a small 4-Week Online Transformation Challenge starting in June for people looking to rebuild consistency, confidence, strength, and healthy habits in a realistic and supportive way.

✔️ Home or gym workout options
✔️ Nutrition guidance
✔️ Weekly coaching/accountability calls
✔️ Community support
✔️ Limited spots available

If you’re interested, DM me the word “CONFIDENCE” 💪

05/31/2026

Want to build confidence? Start here 📝

1. Fitness gives you confidence 💪🏼 You begin making decision based on alignment, not from lack.
2. Fitness teaches you to do the hard thing, embrace delayed gratification 📆Believing in yourself builds self-trust and confidence.
3. Prioritizing yourself ✨ Cultivate self-love and working towards your own goals. Prioritize your health and fitness, only you can do that for YOU.

I’m opening up a small 4-Week Online Transformation Challenge starting in June for people looking to rebuild consistency, confidence, strength, and healthy habits in a realistic and supportive way.

✔️ Home or gym workout options
✔️ Nutrition guidance
✔️ Weekly coaching/accountability calls
✔️ Community support
✔️ Limited spots available

If you’re interested, DM me the word “CONFIDENCE” 💪

Dream photoshoot with 📸

05/30/2026

Mom Lore 📜

Becoming the strongest version of myself 💪🏼

As a parent it’s easy to stop taking care of ourselves, to put everyone else needs in front of our own.

Soon we don’t go to the gym because we don’t have time ⏰

We don’t meal prep because it’s more confident to eat on the go 🚗

We take the easy way out…

I’m here to remind you to do the hard thing, more so as a parent.

Everything you do, every action you take, and every time you push through challenges, you are showing your kids how to be resilient when life gets hard (it does).

Do the hard thing so you can be the superhero of your kid’s story 🖤

Need a little more help or guidance along the way?

I’m opening up a small 4-Week Online Transformation Challenge starting in June for people looking to rebuild consistency, confidence, strength, and healthy habits in a realistic and supportive way.

✔️ Home or gym workout options
✔️ Nutrition guidance
✔️ Weekly coaching/accountability calls
✔️ Community support
✔️ Limited spots available

If you’re interested, DM me the word “CONFIDENCE” 👊🏼

05/28/2026

Short on time?

can a circuit to try?

02/27/2026

Extremely proud of myself today 🖤

I was doing some cable glute step-ups and in between sets, I had a man approached me and say, “you don’t miss back day do you?”.

I responded, “I love working back!” to which he replied, “I can tell!”.

I can tell you, I had the biggest grin after that 😁

I felt proud of myself 🖤 I remember when I started to work out in the gym consistently, the first time I noticed the muscles in my back getting more defined… I was proud of myself back then.

Now fast forward over a decade in the gym, training consistently, and not always realizing how far I’ve come in the progress I’ve made. So, having a stranger come up recognize that meant a lot ☺️

There are many things you can fake in this day and age, but a strong physique, and a determined mind built from years of hard work and dedication, are not amongst those.

Go get your workout in, make yourself proud.

I promise you, there’s so much to gain from it ✨

Need some help? Send me a message, online and in-person training available 💌

02/18/2026

Train in a way that makes you happy 🖤

I still have a lot to learn, which is one reason I love combat sports. They helped give me an out when I needed it most, and I have been blessed to meet the most incredible people throughout my journey ✨

Watching videos of myself training show allow me to see the areas I need to improve in, which feeds my desire to grow my skills within these sports 🥊

Sometimes you have to be broken down and humbled in order to build yourself up stronger 🧱

Training partner Renata 👊🏼

Send this to someone who needs it 🖤✨

Address

40 Riverside Way
Okotoks, AB
T1S 1M3

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