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Sam Marriott - Online Coach

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Sam Marriott - Online Coach

An Online Coach with a slight Gin Problem.. 🍸

I'm here for one simple reason - to make sure YOU So here's an insight into my life..

My name is Sam Marriott, and I'm a Personal Trainer and Online Coach. My job, is to transform peoples lives, and disrupt the assumption that in order to achieve results you have to eat a totally clean, boring and restrictive diet and lifestyle. My mission is to help you find a balance between your lifestyle, and fitness. I'm going to show you you can lead a fit, healthy lifestyle and balance that

with an outgoing, adventurous and fruitful social life. My days usually revolve around eating a copious amounts of peanut butter, oreos, brown rice and broccoli, training clients and creating content with tonnes of knowledge bombs. I have a bit of a soft spot for Strawberry Kopparberg cider, and house music is literally engraved into my DNA. The reason I told you all of that is because I want to show you that not every Fitness Professional is one dimensional, and leads a strict lifestyle. I'm a normal person, just like you. I preach Flexible Dieting, which involves a balanced intake of all food groups, with absolutely no restrictions on food. Through controlled calorie counting and an understanding of Macronutrients, I'm just trying to show the world how its possible to live a lifestyle of your choice, and achieve results at the same time. The fitness industry can be misleading. Sometimes it frowns upon the enjoyable things, like going out for meals with your friends, or having a few drinks in the evening with your family. Many people on a fitness journey feel trapped and isolated as they give up simple pleasures in life to achieve the body of their dreams. I know that feeling, its happened to me. This page is going to act as a hub for all of my content across social media. Here you're going to see videos of my clients workouts, Topic Talks, Workouts, Articles, Recipes, and other things going off in my life! You will also find other content from my twitter, instagram and from across the internet. Remember, I'm here to help you find a balance between your lifestyle, and fitness.

14/07/2022

Clients, Pints and Comics 💻🍺📚

Down in the Big Smoke for a weekend of Business Development, but I couldn’t come down here without catching up with my Client and fellow nerd 🤝

I see all of my Clients as mates, rather than just a business transaction. While they may hire me to get them a result, I’ll always aim to make the Coaching Journey as much of a laugh as possible. If I’m to describe what my typical Check In and Client Conversation looks like.. it’s probably 30% serious coaching stuff, 30% Sarcasm, and 40% talking s**t about Sports, TV, Nerd Stuff and everything else🤣

Me and Simon are chipping away at build a decent rig for his holiday in a few months, but in between that, we talk about spending *far* too much money on iconic comics..

And while I’ve been in Australia, Simon managed to finesse me a copy of Moon Knight #1 for the Personal Collection.. Moon Knight is one of my favourite characters, so I am GASSED to own a key issue🤩

Imagine being one of those absolute Snooze-Fests that just see Clients as a mortgage payer.. could never be me🥴

07/07/2022

You DONT have to be perfect to get in shape. ⤵️

Full disclosure - I’ve not been close to working at 100% for the past couple of weeks on my Game Plan.

Due to 27 hours worth of travelling and dealing with ungodly jet lag, I’ve only trained 5 times in the past 2 and a half weeks.

And since I’ve been home, my Calorie Management has been FAR from my usual standard - I’ve had a few more untracked days than usual, and I’ve definitely had a few more unplanned beers while catching up with family and friends🌚

And yet after all that, me and Mike both agreed that this is the BEST my physique has looked since the very start☝🏻

And the reason for that is simple - I’ve still ticked MOST of the boxes on a daily basis. 📦

Calorie / Protein Targets have been met MOST days, and I’ve kept my Steps anywhere between 8-12k per day - so I’ve done ‘enough’ to keep the momentum going in the right direction, even while not working at 100% ➡️

Here’s something VERY important you need to learn about Body Transformation:

Your body DOES NOT need perfection, but it DOES need consistency.

There are going to be PLENTY of occasions in your journey, where you’re prevented from completing certain parts of the Game Plan. But that DOES NOT mean your progress has to grind to a halt.

It could be working overtime and having to miss workouts, it could be illness or injury, or it could be fu***ng up your diet through your own poor choices (everyone f***s up, trust me🤷‍♂️)

The point is - If you’re still ticking boxes 90% of the time, NOTHING will slow the momentum down 🏎

I’ll leave you with this:

“Be consistently good, rather than inconsistently perfect” - that’s what gets you results 🏆

03/07/2022

Life really came full circle this week😅

After coming home and having a few days to get my head back in the northern hemisphere - earlier this week I went and signed up to the nearest gym to my house ( )

The funny thing is - I actually used to work at this Gym back in the day, and it was my first ‘proper’ job in the Fitness Industry😅

The last time I stepped foot in this place before this week, was when I was a full time Gym Instructor. I did a little bit of Home/Outdoor PT on the side, and had only a handful of Online Clients - but the majority of my income / time was focused on this place!

Back then, I was a very shy, introverted and self-conscious PT. I didn’t have much belief in myself, so I never set I never set myself any huge ambitions in the Fitness Industry. I just wanted to help people get in shape, and make a bit of money so that I could ‘get by’ and have a decent life☝🏻

And to be honest.. I could NEVER have imagined I’d be in this position only a few years later.

I never imagined being able to travel the world, take part in crazy and adventures and make unforgettable memories 🌎

I never imagined my job would lead me to finding my partner in crime for life 👩‍❤️‍👨

And I never saw myself earning ‘good’ money either😅

I’ve got all of that, while being able to work with the most incredible Clients that a Coach could ask for.

Stepping foot in this Gym this week made me realise just how far I’ve come in my journey, and how I’m in a position that 2019 Sam wouldn’t even dare to dream about. This is BEYOND what I thought I was capable of.

What’s crazy is that I KNOW I still haven’t hit my peak yet, and I’ve still got a lot of work to do to reach my full capability.

And weirdly, training in this gym makes me even hungrier to keep growing, keep impacting, keep changing lives and ultimately - make MY dent on the Fitness Industry 🤝

My best is yet to come.. but man, it’s been one hell of a ride to get here. Lots of ups, plenty of downs, a handful of mental breakdowns and a crippling caffeine addiction that I still haven’t fixed..

But I’ve fu***ng loved every minute of this ride, and I hope it stays this crazy. Grateful for it all❤️

27/06/2022

Are you SICK of giving up your favourite foods in the name of Fat Loss.. only for you to fail time and time again?🧐

If so, I’ve got the answer to your problems..

Introducing the next phase of my Online Coaching service.. The Barbell and Beers Programme🧑🏻‍💻

What’s changed? Actually, not that much🤣

I’m still running the same 1-1, highly-personalised and ever-evolving Coaching Service that I have done for the past couple of years.

But now, there’s a proper identity behind my service - so that everyone who comes across me, knows EXACTLY what kind of Coach I am, who I serve, whether they’re aligned with my values and ultimately.. what problems I can solve for them in order to get results☝🏻

I’ve kind of become known as ‘that guy’ who teaches people how to eat out at restaurants, sink a few beers with their mates and fit takeaways into their Game Plan - ALL with the aim of dropping 20-30lbs and getting in seriously good shape at the same time 🏆

And with the re-brand from ‘Online Coaching Service’ to ‘The Barbell and Beers Programme’ - From the name alone, you’ll know EXACTLY what to expect inside this programme.

Swipe through the slides above to see exactly what the foundations of my Coaching Methods are, what I’m going to teach you along the way, the results my methods have produced and ultimately..

How I’m going to get you feeling INCREDIBLE in your favourite outfits with Body Confidence you could never dream of - WITHOUT giving up your social life 🍺

Sound like something up your street?

Want a Coach who’s daft enough to pay £8 pints in the airport?

And a Coach that used to DJ, and understands there’s more to life than the gym?

Drop in my DM’s, and let’s see if The Barbell & Beers Programme can work for you 📥

22/06/2022

Today is arguably the most important day of the year, in fact I haven’t even been able to sleep all week because I’ve been SO excited for it. And honestly, it didn’t disappoint..

Obi Wan Kenobi finale - what a belter hey?🤩

Oh, and Happy Birthday me duck ❤️

20/06/2022

At Team SM, we EMBRACE roadblocks.

And there aren't many Roadblocks a person can face, than having to live with Multiple Sclerosis (MS) every single day☝🏻

Meet Chloe, one of the five MS Queens that I'm fortunate to be working with 👑

She came to me 2 months ago, wanting to FINALLY find a way to sustainably lose body fat while living with MS.

But MS is a stubborn, unpredictable and often chaotic son of a b*tch.

From random Muscle Spasms, to extreme Chronic Fatigue, to numb body parts and tremors / shakes - it's a wild ride, and it can hit you any day, any time.

The typical way of losing weight is out the window when you live with MS, and it was the 'typical' way of doing things that was leading to Chloe burning out and hitting dead ends ✋🏻

So here's what we've done to get Chloe's waist to shrink over the past 2 months ⤵️

👉🏻 We've slowly worked up from 1 workout per week, and 6-8 steps per day.. to 3 workouts per week, and 10k+ steps per day. We've had to gently increase the work load here to avoid poking the MS bear, and only do as much work as Chloe could recover from

👉🏻 We've taken the 'Slow and Steady Approach' towards Fat Loss. If we'd have gone super aggressive and targeted fast fat loss, it would only add more stress / fatigue to the system, which would be a recipe for disaster given people with MS already struggle with fatigue. We're not rushing here, we're just taking the game at a pace that Chloe can manage

👉🏻 We've taken extra Rest Days / Mini-Deloads when needed. MS can be unpredictable, so sometimes we've had to 'pull back' to help get rid of some fatigue, to get us set up and ready to progress further 🚀

Incredibly proud of Chloe for giving a big 'f**k you' to MS and take HUGE strides towards her vision over the past couple of months🙏🏻

So here's my questions for you..

Are you ready to EMBRACE the roadblocks that are currently stopping you from getting results?

And are you ready to work closely with me to overcome these roadblocks, and give you a clear path towards your goals?

If so, DM me the word 'COACHING' right now, and we'll set up a call when my intake reopens in 2 weeks 📥

18/06/2022

Ladies, contrary to popular belief - you’re *NOT* supposed to feel like death in and around your period week💀

And it really SHOULD NOT be causing as much disruption to your Fat Loss efforts as it is☝🏻

Its not your fault though, you’ve told *forever* that you have to just ‘deal with it’. And so, you begrudgingly put up with the hunger pangs, mood swings, fatigue, lack of energy - the whole shebang for 7-10 days. Trying to diet through that must be HELL.

If Shark Week completely f***s with your Game Plan every month, here’s what we can do to fix your period and get rid of the bumps on the road to results 🦈⤵️

1️⃣ - Consider changing Contraception. Majority of Pill / Coil options bring a whole host of external hormone-related problems, and do more harm than good for your quality of life. While I can’t force you to change your contraception, if you’re looking for a less-problematic way of preventing the creation of a little monster - your best bet is to go ‘natural’, and track your cycle through a combination of an app and daily temperature checks

2️⃣ - Take a Magnesium Glycinate supplement. This little wonder drug can help to relieve PMS and period symptoms, replenish Magnesium stores that are often depleted by the Pill, and help you manage systemic stress WAY better. This s**t is basically a steroid for females.

3️⃣ - Take control of your Sleep and Stress Management. You may not realise it, but Stress can have a MAJOR impact on the severity of your PMS / period symptoms. So, if you prioritise getting a good nights sleep and having enough downtime consistently, period life will be MUCH better.

4️⃣ - Get Blood Work done. While the above points may dramatically reduce your symptoms, there may be some others that are lurking around underneath that probably need further investigation. Get a Blood Test, get it looked at by a *proper* functional medicine geezer, and lets get you un-f**ked

Save this post if you found it useful, and don’t forget to share it with a friend who NEEDS to read this☝🏻

04/06/2022

My Perception before moving to Australia: Try not to get killed by lots of devilish wild s**t that comes straight from the Underworld in Stranger Things

Reality of living in Australia: Morning coffee runs are mostly spent on ‘Roo Watch incase a bunch of Jack’s, Jill’s or Joey’s have broken free form the golf course 🦘

Oz, what a place hey?🤣

03/06/2022

How to drop 25lbs, without EVER feeling like you're *actually* dieting.. ⤵️

One of the BIG reasons that people never stick through until the end with dieting, is simply due to boredom and absolutely HATING the process.

Living off the same repetitive rabbit food, dragging yourself out of bed for the 6th workout of the week that you *definitely dont* want to do, spending every single free minute you have doing *something* for your Fat Loss goals, swapping Friday Nights at the bar for Friday Nights on the Stairmaster..

It all just feels like one big living nightmare right? 💀

Trust me, I know how you feel.. and so did my man Joe, before coming to me for help☝🏻

Joe had been going to the gym for a long time, but struggled to get into any kind of rhythm that delivered him the fat loss results he really wanted.

What he needed - was a process built for ENJOYMENT and SUSTAINABILITY.

Something he'd actually look forward to doing week in, week out. ♻️

And ultimately, he wanted to follow a Game Plan that didnt feel like a chore. 😴

So thats when I came in, to give him the answer to his struggles ⤵️

👉🏻 I built his Training Plan to fit AROUND his work, lifestyle and hobbies. That way, we could do the work for the goal, without sacrificing the things he loved doing away from the gym

👉🏻 I gave him FULL control of his diet, with complete FREEDOM of food choices. I taught him how to be flexible with his nutrition (and still nail his targets to contribute towards his Fat Loss goals), as well as how to track meals in restaurants, make space for a few pints and much more

👉🏻 We've taken the game at a pace he can handle this ENTIRE time. To keep the enjoyment and 'life balance' factor there, we've just simply pushed at a pace that Joe could handle, take Diet Breaks when needed, and crept our way forward to get to this point of being over 25lbs down🏆

👉🏻 I didnt treat him like he's just a number.. I'd say 90% of our weekly chats and check ins are focused around Football, Crypto and Nerd Stuff.. and I wouldnt have it any other way🤣

Want to see results like Joe?

Drop me a DM with the word 'COACHING' and build you a Game Plan that you WANT to stick to 📥

01/06/2022

Body Image - what an absolute mind f**kery hey?

One minute you're happy with the progress you're making, the next minute you're sat there thinking you resemble the human form of Jabba the Hutt🥴

Trust me, I've been there.

You may think us Online Coaches have untouchable confidence, but believe me I'm just as vulnerable to Body Image issues as the next person☝🏻

Take my check in photo from last week for example - I've looked at this a couple of times and thought you know what, I'm building a half decent rig here🧐

Other times? I've sat here and genuinely thought to myself - lol, trash boy genetics. Abs are non-existent and I've got twigs for arms, sort your sh*t out Sam🤡

Throughout my entire 'Tidy Up Phase' over the past 13 weeks, my head has flip-flopped between those thoughts CONSTANTLY.

And that leads me onto an important fact about 'Body Image' that you NEED to hear and take in:

The way you think and feel about your body will CONSTANTLY go through waves. Most days you'll feel great, and recognise the changes that are happening. Other times, the negative thoughts will creep in and take over.

Whats important to remember though is this - you WONT feel like that forever.

But here are some things you can do during your 'bad' Body Image Days, to give you some perspective on things and remind you that you're f*cking crushing it⤵️

1️⃣ - Compare photos from the start of your journey to now. It's easy to get stuck focusing on the micro, when in reality its the macro that shows the TRUE scale of change. You've probably changed your body shape A LOT more than you realise, but you wont know until you do this

2️⃣ - STOP comparing yourself to others on social media. You dont see the 'bad stuff' here, ONLY the highlights designed to capture the 'good stuff' - including this check in pic from last week. I didnt use todays pics, because I look flat and fluffy after a boozy weekend🤣

3️⃣ - Remind yourself that these feelings are TEMPORARY. At the end of every storm, is a period of sunshine and rainbows. You just have to ride the storm and keep ticking the boxes, and eventually you'll come out the other side

Share this with friends who NEED to read this☝🏻

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