SAM BIRD Physique Coach

SAM BIRD Physique Coach Physique Transformation Specialist
[email protected]
www.sambirdphysiquecoach.com
07919 Email: [email protected]

Sam Bird is a personal trainer who specialises in physique transformation. Whether it be for a fitness competition or simply to look in fantastic shape for your holiday next year, I will help make these goals a reality.

Getting older is inevitable. Feeling old doesn’t have to be.⠀⠀⠀⠀⠀⠀⠀⠀⠀You don’t need to train like an athlete or have a p...
14/09/2026

Getting older is inevitable. Feeling old doesn’t have to be.
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You don’t need to train like an athlete or have a perfect diet. Just stay strong, keep moving, eat reasonably well and be consistent.
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The habits you build now will have a much bigger impact on how you feel at 40, 50 and beyond than the number on your rainbow birthday cake with sprinkles 🎂

This is what happens when you stop starting over for goodness sakes.⠀⠀⠀⠀⠀⠀⠀⠀⠀No detoxing.No cutting carbs.No 5 hours a d...
08/09/2026

This is what happens when you stop starting over for goodness sakes.
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No detoxing.
No cutting carbs.
No 5 hours a day in the gym.
Nothin extreme.
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Just a solid game plan, good nutrition, enough protein and consistency.
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With the children’s going back to school, routines are changing again.
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So don’t wait for the ‘perfect’ time because it’s not coming.
Just build a routine that works when life gets busy.
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One bad meal doesn’t ruin your progress.
One missed session doesn’t ruin your progress.
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Giving up does.
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Get back into routine.
Stick with it.
See what happens.

FYI I’m not 40 yet, so obviously I’m an expert 😂⠀⠀⠀⠀⠀⠀⠀⠀⠀But I do think we massively overestimate how old 40 is.⠀⠀⠀⠀⠀⠀⠀⠀...
25/08/2026

FYI I’m not 40 yet, so obviously I’m an expert 😂
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But I do think we massively overestimate how old 40 is.
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You’re not past your prime. You’ve still got decades to get fitter, stronger and healthier.
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Sometimes feeling old isn’t an age problem, it’s a lifestyle problem.
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40 can be a pretty good age to be, provided you look after yourself correctly!

75% for the long term always trumps 100% for a few weeks….
17/08/2026

75% for the long term always trumps 100% for a few weeks….

13/08/2026

Stop doing lateral raises like this you fool.
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If your goal is to train the side delts, you don’t need to take the dumbbells way above shoulder height.
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As you raise higher, you’re increasingly bringing the ol’ traps into the movement.
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Instead, control the weight, use a good range of motion, and stop around shoulder height.
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That way you will keep the movement focused on where you actually want it, and probably get a much better stimulus from the exercise.
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More range isn’t always better range.

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Unit A, Arndale Road , Lineside Industrial Estate
Littlehampton
BN177HD

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