Sam Deans

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Online Health, Fitness & Well-Being Studio and face - face sessions for everyone of all ages & levels
👉 “Fun, Inclusive Fitness for All Ages — In Studio & Online”
Reformer & Mat Pilates Studio

06/11/2026

Another fantastic busy week at Sam’s Studio, Hawick. Thank you to everyone who came to class. Consistency is key and gets results… have a lovely weekend…

06/11/2026

Women over 40 must strength train to help their muscle mass and keep bones strong & healthy…….💪 Bent-Over Row
1. Starting Position
Stand feet shoulder-width apart, holding the dumbbells. Bend knees slightly and hinge at the hips, keeping a straight back.
2. Body Alignment
Maintain a neutral spine and keep your torso at a 45-degree angle.
3. Rowing Motion
Pull weights towards your waist, keeping elbows close and squeezing shoulder blades together.
4. Lowering the Weights
Slowly return to starting position while keeping tension in your back.
5. Breathing
Exhale when pulling up, inhale when lowering.
6. Common Mistakes
Avoid rounding your back and using momentum.—Try 2 sets of 10 and play about with the weights

Deltoid Fly
1. Starting Position
Stand or sit with feet shoulder-width apart, holding dumbbells at your sides, palms facing each other.
2. Body Alignment:
Keep chest lifted and shoulders back with a slight bend in elbows.
3. Flying Motion
Raise weights out to the sides until shoulder height, focusing on using shoulder muscles.
4. Control the Descent Lower weights back to starting position in a controlled manner.
5. Breathing
Exhale when lifting, inhale when lowering.
6. Common Mistakes
Avoid raising weights too high or leaning forward/backward.
These tips will help ensure proper form and enhance effectiveness while minimising the risk of injury. Try 2 sets of 10 and play about with the weights.
Sam’s Studio, Hawick offer safe effective workouts either face to face in the studio, online or hybrid is both to help get you stronger, fitter & your bones healthier. Contact studio for more info..:

06/11/2026

Just to keep you on your toes ….Who wants a New dance 💃 in class today ?

05/11/2026

What’s your average daily step count?

04/11/2026

Exercising is great for your mental health… it release endorphin - the Happy hormone…

04/11/2026

Awww 🥰 look what one of my favourite clients left on my desk to keep me going…. Bless her

Address

Riverside Studio, 17B2 Commercial Road
Hawick
TD9

Telephone

+447855115464

Website

http://www.samdeansfit.com/, https://bookwhen.com/samdeansfit, http://www.samdeansfit.com/

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