SamHolmes Personal Training

SamHolmes Personal Training I can give you amazing results, fun sessions, great advice and make you feel better in yourself!! So

In a couple of days I’ll be in the ☀️ , so this felt like the perfect time to post this 🌴A holiday isn’t going to ruin y...
08/06/2026

In a couple of days I’ll be in the ☀️ , so this felt like the perfect time to post this 🌴

A holiday isn’t going to ruin your progress.

A week of eating out, having drinks, moving a bit less and being out of routine might make the scales jump - but that doesn’t mean you’ve suddenly gained loads of fat.

Most of the time it’s water, salt, carbs, alcohol, travel, less sleep and less movement 💧

Enjoy the holiday 🍹
Eat the food 🍝
Get your steps in when you can 🚶‍♂️
Keep protein in where possible 🍗
Drink some water 🥤
Get back into routine when you’re home ✈️

No panic. No punishment. No “starting again Monday” for 6 weeks.

Just back to basics.

03/06/2026

What a great day .24
London strength league Day 1!

Came away 🥈 place in the highest level and highest weights I’ve competed at, so I was chuffed!
-
Events:

1. Bag and keg runs 15m
110kg/100kg105kg
I think 3rd place

2. Log into Axle clean and press
105kg each, alternate
3 reps,
I think 3rd place

3. Tyre flip 60s
13 reps, beast mode
1st place

4. Apollo Axle Deadlift for reps 240kg
2 reps,
tactically took 3rd place here (2nd was 4 more reps away)

5.Farmers run 100kg each hand
Think 2nd place

Felt way out of my depth going into this and I’m buzzing I can hold my own and grab another podium at the higher cats!

Plenty more to come, this is just the beginning team 💪🙌

💪 High protein doesn’t always need a protein label.🦪 Mussels are seriously underrated - low calorie, high protein and ac...
01/06/2026

💪 High protein doesn’t always need a protein label.

🦪 Mussels are seriously underrated - low calorie, high protein and actually affordable compared to a lot of “fitness” foods.

🔥 Around 100g can give you a solid protein hit, plus nutrients like iron, zinc, B12 and omega-3.

🏋️ Easy meal idea:
Add them into pasta, rice bowls, salads, stir fries or keep it simple with garlic, chilli and lemon.

📌 Save this for your next supermarket shop.

27/05/2026

We don’t explain it twice.

We explain it once, demonstrate it once, repeat it 42 times, then say “perfect” when it’s finally close enough 😂

PT life summed up.

27/05/2026

When your client gives you a 5-star review with one tiny red flag 🚩

Great guy. Solid coach. Questionable threat history.

27/05/2026

what do we do with our feelings?

bench them, apparently.

emotional regulation? never heard of her.
progressive overload? now you’re talking 🫡

M&S swaps that actually make sense for fat loss 👀Not everything labelled “healthy”, “high protein” or “low fat” is autom...
18/05/2026

M&S swaps that actually make sense for fat loss 👀

Not everything labelled “healthy”, “high protein” or “low fat” is automatically the best choice. The back of the pack tells you what you really need to know.

🥤 Smoothie vs juice
Same “health” vibe, but a huge difference in calories and sugar.

🍗 Wafer thin chicken vs chicken fillet
More protein, less salt, better overall macros.

🥩 Meatballs vs 3% beef mince
Make your own and you can cut the fat down massively.

🌭 Beef & pork sausages vs chicken sausages
Similar protein, much lower calories and fat.

🍳 Egg bites vs liquid egg whites
Lower calories, almost no fat and easy to build into your own meal.

🔎 Don’t just look at the front label. Check:
Calories
Protein
Fat
Sugar
Serving size

Small swaps = easier fat loss, better food choices and more control over your day.

Save this for your next M&S shop.

14/05/2026

Trying to change your client’s algorithm… when they leave their phone for the🚽😂

As a personal trainer, I’m not just here to give you workouts and send you on your way.

I want your whole feed to be screaming:

🥦 More veg
🏋️ Resistance training
💧 Drink more water
🧘 Manage your stress
😴 Get better sleep

Because real fitness results come from the boring basics done consistently - not another random 2-week plan.

Ready to build better habits and actually stick to them? Drop me a message.

05/12/2025

Highlight reel from hyrox London!

To be untrained in this discipline and achieved what we did and I smashed it!! 🔥

Very well run event, very different to what i’m used to and quite enjoyable being in the pain zone for that long haha,

Great achievement ticked off, back to lifting heavy circles now!
Thank you to all of our camera men and women on the day! .roofing

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Epping
CM16

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