Move In Menopause - Sam Bianco

23/04/2026

This week didn’t go to plan…

On Tuesday, I got the call from school that every parent dreads — my 4-year-old had a temperature and needed collecting. We’re now on day three of her being home, and my priorities and to-do list have completely shifted.

I’ve been juggling mum life, work life, and training for my walking marathon. I did manage to squeeze in a 12-mile training walk before the call came through, but since then, it’s been a mix of cuddles, board games, reading to her, and trying to keep things ticking along. Also having to sort out her older sister with school drop off and pickups.

My daily 15-minute videos have featured a few little interruptions, and some classes have had to be cancelled. But what’s really touched me is how understanding and supportive the women I work with have been. It’s such a reminder that we’re all doing our best, and sometimes, that’s more than enough.

Here’s to flexibility, compassion, and remembering that life doesn’t have to be perfect to be meaningful. 💛

How has your week been? Have your plans had to adapt? As mum's we spend our life in a constant juggle.

21/04/2026

Soon I will be launching a Free webinar about Pelvic Floor Help and some tips to help with pelvic floor issues. I will have the link up soon but in the meantime if you join my Newsletter I can tell you when it's available.

15/04/2026

This year I am trying to push out my comfort zone. Post more, upload more videos as well as doing my job as a Personal Trainer, Pilates Instructor and Soft tissue therapist face to face in Hove and also online.

I have set up a new Youtube channel where I will be uploading some workouts, tips etc that you can follow https://link.feacreate.com/sp/64caed21f82

13/04/2026

Yesterday whilst 1000s were tackling Brighton Marathon, I was getting my training in. Just under 9 weeks now until the 26.2miles Mighty Hike for Macmillan cancer.

Thanks to all those supporting and donating. There is still time to donate if you would like? It's an amazing cause.

Tackling 26.2 miles of walking with over 1000m elevation, no doubt strong winds and whatever else the British weather throws our way!
https://mightyhikesfundraising.macmillan.org.uk/fundraising/samanthas-fundraising-page1364?utm_medium=email&utm_source=PostOffice&utm_campaign=DS_EVENTS-LFC_Trans_PageCreated

01/04/2026

So many women struggle with weight gain in Perimenopause. To them nothing has changed. Sadly during perimenopause our metabolism drops, along with muscle mass.

To help weight loss we need a low calorie deficit of upto 500kcals, to lift weight 3 times a week. walk more often and up your protein content to help maintain muscle.

Too many women eat too little, not enough protein and most importantly do not strength train.

26/03/2026

New class timetable starting Monday 13th April.

2 new classes, will only run subject to enough interest.

If you would like to enquire or book please DM or email [email protected]

Please feel free to share with Hove friends.



Sam

21/03/2026

12/03/2026

1 of the moves I rate as a personal trainer:

The goblet squat, this not only strengthens your legs, bum & core but also improves your hip mobility.

Placing the weight in front of the body enables the chest to stay up more and you to sit deeper in to the squat,

Also there isn't that additional load to your lumbar spine like a barbell back squat.

Incorporate min 2 days a week and see if you notice a difference,

11/03/2026

How is everyone's week going? Mine hasn't gone to plan as yet. I was meant to get a long walk in yesterday for my marathon training but life as a mum took priority. Our eldest was off school Monday & Tuesday with a sickness bug.

Now tonight the youngest has a headache, feeling cold and temp so I feel my plans the next day or 2 will need adapting.

The great thing is I may not be getting outdoors like I would like to, but my daily 15 min workouts are helping to keep me sane.

Kids are always my priority but I know I can fit in my daily 15 min workouts.

Coming soon is a 30 day challenge. If you would like more info please comment or DM and I will add you to the list,

Sam

07/03/2026

We are all so busy these days - family, work, house. Sometimes we neglect our health. I was one of those people, I had a 4 year old and 18 month old, hadn't set foot in the gym for 3 years and wasn't prioritising time for me or eating as well.

I then started working out for 15 mins each day and soon my mood improved, I could feel my body changing & my health stats were improving. That was when I decided to launch online daily 15 min workouts over 3 years ago.

I still do my daily 15 min workouts, alongside 2 runs a week and daily walking. My body is fitter, stronger, it is helping massively with perimenopause symptoms.

If you would like to chat about how to incorporate into your life, please comment 'yes' and I will send an DM within 24hrs.

Sam

03/03/2026

Did you promise yourself that 2026 was the year you actually move your body and workout but we're now in March and you are still stuck where you were in 2025?

I offer daily online 15 min workouts, which are so easy to fit into a busy schedule. I have not been to the gym for 8 years and all my workouts consist of my daily 15 min workouts, the odd run and walking daily.

Each week we cover strength x 3 days, pilates x 2, cardio x 1 and mobility x 1. There are no tie ins, you stay as long as you want on the subscription.

Happy to share some videos with you.

For more details please email [email protected]

27/02/2026

The reason we skip our workouts is often due to poor planning.

We need to make sure we have our workouts planned ahead and commit. Whether it's a morning run or a gym session. Get your kit ready the day before. Make it a priority and know what you plan to do.

My week involves daily 15 minute workouts with daily walks and then 2 to 3 runs a week.