Sam Duckworth Fitness Coach

Sam Duckworth Fitness Coach Experienced personal trainer, who is committed to helping you achieve your goals through advanced tr

I go to the park a handful of times each week and throw the ball for my dog, Roman. He loves it...!He’ll chase the ball ...
22/07/2024

I go to the park a handful of times each week and throw the ball for my dog, Roman.
 
He loves it...!

He’ll chase the ball until his legs have nothing left.

But here’s the thing, if I throw the ball too far, he lays down and waits for me to fetch it myself.

I have to throw the ball just far enough but not too far away. 

A skill I’ve perfected if I do say so myself. 

It made me think of your fitness goals.

You see, when we set goals that a WAY to far ahead or rather un-realistic.

We too, are tempted to lay down and just stare off into the distance.

Hoping someone comes to rescue us.

So maybe you need a little rethink of your current fitness goal. 

Or re evaluate an old one.

Set something more realistic and achievable, something in your reach.

Focus on the next pound you want to lose, not the 20th.

The next step on the ladder, not the top.

You got this!

Sam Duckworth Coach

A recent meta analysis (data from several studies on the same subject) shows that people inaccurately estimate two thing...
11/07/2024

A recent meta analysis (data from several studies on the same subject) shows that people inaccurately estimate two things:

1. The amount of calories they burn during exercise
2. The amount of calories they consume on a daily basis

The data shows people overestimate the amount of calories they burn during exercise by 60%

It also shows that people underestimate calories consumed on a daily basis by 50%.

In short, people think they burn a lot more than they do during exercise and eat a lot more than they think they do at home.

Which might be a contributing factor as to why people struggle with weight loss.

For example;

Linda works up a sweat at Zumba in a morning session and thinks she’s burned 600 calories but it was only around 350.

She heads to Costa to meet her friend for coffee and cake…

Orders a caramel latte macchiato (205 calories) and a carrot and walnut cake (497 calories).

Totalling 702 calories.

Double what she burned at Zumba.

Now I’m not saying we shouldn’t exercise nor enjoy the odd slice of cake.

I’m simply highlighting the most recent data we have and spreading some awareness.

Reach out to me if you need some help with your fitness goals.

Sam Duckworth Coach

Quote by Paul McGee, in his book, How to Succeed With People.This line really resonated with me.Many of us are searching...
27/06/2024

Quote by Paul McGee, in his book, How to Succeed With People.

This line really resonated with me.

Many of us are searching for motivation for different things.

To go to the gym.

To eat a healthier diet.

Start running.

Drink more water.

But what I’ve found, in my many years of coaching, is that motivation comes after the action.

I’m not generally motivated to get up and go to the gym.

I don’t wake up motivated to eat a particularly nutritious diet.

Not until afterwards.

I love the feeling of finishing a tough training session and showing the weights who’s boss.

I love how good I feel after a day of eating healthy, nutrient dense foods.

Combine those both together and I can’t wait to do it again.

That feeling motivates me to repeat it.

So I do.

The action results in motivation.

So stop waiting for motivation to pop up.

It won’t.

Go and find it.

Train to show yourself what you’re capable of.

Find out how strong you can become.

Eat high quality, fresh foods.

Feel healthier.

Then see how much more motivated you are to carry on.

Strive for a strong and healthy life.

You’ve only got one.

With love…

Sam Duckworth Coach

A great pleasure to host my ‘How To Lose Weight’ workshop to this wonderful group! Thank you for your attendance and inp...
22/06/2024

A great pleasure to host my ‘How To Lose Weight’ workshop to this wonderful group!

Thank you for your attendance and input.

DM me for info on the next one if you want to get involved 🙏

It’s only 18 days until the days start to become shorter and the nights get longerI know…How s**t is that.Almost half wa...
02/06/2024

It’s only 18 days until the days start to become shorter and the nights get longer

I know…

How s**t is that.

Almost half way through the year already.

Now is a good time to reflect on 2024 and see what goals you’ve achieved.

And those yet to achieve.

If you’d have started something 6 months ago and spent 10 minutes each day doing it.

How much better at it would you be?

How much money would you have made?

How much would you have learned?

If you’re not happy with the progress you’ve made

Or not yet started

Reset

Focus

And go and make 2024 a year that counts.

Photo taken at Westport Lake 📷

Sam Duckworth Coach

Most Tuesdays I walk to Starbucks with Roman, grab a coffee and listen to a podcast and watch the world go by.A few time...
28/05/2024

Most Tuesdays I walk to Starbucks with Roman, grab a coffee and listen to a podcast and watch the world go by.

A few times I’ve noticed an older gentleman settle down, take out his pencils and paintbrushes and draw people as they drink and chat.

A couple of weeks ago I noticed him drawing me and after staying as still as I could for a while 😂

I went over and introduced myself to him, I complimented his drawing and went about my day.

Today when I ordered my drink the manager brought out the drawing which he’d finished and handed over to her to give to me.

How awesome is it?! I just had to frame it!

I paid for a drink so the next time he’s in, it’s on me ☕️

I found out his name is Ian, so, thank you for my portrait sir 🫡

A weekend in Almeria with .wade6169 🍷☀️✈️🏖️
20/05/2024

A weekend in Almeria with .wade6169 🍷☀️✈️🏖️

I had a conversation with a client of mine a few months ago.He would frequently use words like ‘force’, ‘make’ and ‘drag...
08/04/2024

I had a conversation with a client of mine a few months ago.

He would frequently use words like ‘force’, ‘make’ and ‘drag’ when it came to making his way to the gym.

After a few weeks or so I had to kindly intervene.

I explained that using these words in this way is somewhat negative and won’t help them in the long run.

You see what words we use have a huge impact on our brain.

A quick google with the phrase ‘how do negative words affect the brain?’ And the following pops us;

‘Positive words encourage cognitive brain function, while negative words activate our fight-or-flight response, which slows cognitive function. They say: 'a single word has the power to influence the expression of genes that regulate physical and emotional stress.’

Negative words can immediately release a ‘flood of stress-producing hormones that interrupt normal brain function and impair your ability to think logically’

Soon the brain will learn that the gym is a negative experience, and their goal will be a struggle to achieve if they don’t enjoy the journey getting there.

If you don’t like going to the gym, don’t. There a dead loads of other ways to improve your fitness levels and lose weight.

Go for a run.

Join a sports team.

Go to Zumba.

Start swimming.

Climb a mountain.

Buy a weighted hula-hoop from Facebook Marketplace and thrust like a crack head in your back garden for a few hours.

It doesn’t matter what you do, as long as you enjoy it.

You have to enjoy what you do.

The same goes with your diet, but more about that another time…

Sam Duckworth Coach

Here’s me looking goofy with my nans biscuit tin.Now that I’ve got your attention.Are ‘a couple of biscuits’ stopping yo...
04/04/2024

Here’s me looking goofy with my nans biscuit tin.

Now that I’ve got your attention.

Are ‘a couple of biscuits’ stopping you from losing fat?

A couple of times a week, I drop my dog off at my nans for a few hours.

I grab one or two of biscuits when I get there.

Then I grab one or two of biscuits when I pick him up again.

Let’s say I have an average of 6 biscuits a week.

Some of those tasty bad boys contain 100 calories.

That’s 600 calories a week I’m usually not thinking about or taking into account.

That could be the difference between losing fat and gaining fat.

Sure, it’s only a small difference…

But trust me, it counts.

There are probably little things that creep into your weekly intake that you don’t think about;

The splash of olive oil for your home-cooked meals.

The slice of cake you grabbed at work when it’s someone’s birthday.

The hot chocolate with marshmallows and cream you got during your catch up.

The sneaky custard cream you had with a cup of tea, 3 times.

If you’re not achieving your weight loss goals, try and be a little more mindful of the above.

If you need help losing weight or pulling your best goofy face, drop me a message 🫶🏻

Sam Duckworth Coach

8 year transformation!Couldn’t be more proud of this guy getting married ❤️
02/04/2024

8 year transformation!

Couldn’t be more proud of this guy getting married ❤️

Fantastic day out yesterday with the team at the roaches 💙
26/02/2024

Fantastic day out yesterday with the team at the roaches 💙

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