Sam Duncan

Accredited Sports Nutritionist - CEO of HIIT Station

[Sam Duncan @sam_hiitstation]

“The disease to please others can compromise our values and beliefs.

The only approval that truly matters is our own.

Be true to yourself and let go of the need to please others.” - Chontel Duncan

[Sam Duncan @sam_hiitstation]

Please stop saying your child is 18 months old 😂
It literally gives me a headache trying to workout your child’s age. Your child is one and a half. #period

[Sam Duncan @sam_hiitstation]

I personally don’t rely on motivation for anything. It’s too unreliable and comes and goes. Self-discipline is what gets me results, whether I’m motivated or not.

[Sam Duncan @sam_hiitstation]

The day you don’t give a f*#k what people think, is the day you will truly be happy.
Be proud of who you are, and not ashamed of how someone else sees you.

[Sam Duncan @sam_hiitstation]

Tracking your intake is not:
-An eating disorder
-Obsessive behaviour
-Unhealthy
It’s merely a tool to help you understand what works for you and to fine-tune your nutrition. It’s not for everyone and if you don’t like it don’t do it 💁🏾‍♂️

[Sam Duncan @sam_hiitstation]

Truth bombs

- There is no such thing as
starvation mode.

- Fat burners don’t burn fat.

- You don’t need to cut fruit or
dairy to lose fat.

[Sam Duncan @sam_hiitstation]

Them: I do cardio to lose fat

Me: I do cardio so I don't have a mini heart attack chasing my kids 😂😂

[Sam Duncan @sam_hiitstation]

I always thought I’d be a patient parent until I watched my independent son try to dress himself 😂😂😂😂😂

[Sam Duncan @sam_hiitstation]

Food is part of our culture. It’s meant to not only fuel and nourish our body but be enjoyable.
You don’t have to cut carbs or eat like a caveman to get results. The best diet for you is one you enjoy and can stick to.

[Sam Duncan @sam_hiitstation]

Truth bombs
- There’s no such thing as a fat- burning food.
- There’s no such thing as a fat-burning workout.
- There’s no such thing as a female/male protein powder.
- Eating after 6 pm doesn’t make you store more fat.
- Cheat meals/days could be doing you more harm than good.

[Sam Duncan @sam_hiitstation]

It truly saddens me when I see people so upset with their body and how they look.
We are all beautiful in our own way.
Life is too short to be unhappy & you deserve to be happy just as much as everyone else and the only person that can make that happen is you.

[Sam Duncan @sam_hiitstation]

If you’re passionate enough to send a qualified nutritionist or dietitian an independent review and tell them they are wrong 😂 Please go and get at least a base level qualification so you can learn how to read and interpret the data before sending it to us.

[Sam Duncan @sam_hiitstation]

Here is a list of diets that make you lose fat without controlling your calorie intake:

1.
2.
3.
4.
5.
6.

[Sam Duncan @sam_hiitstation]

Truth bombs

1) You can lose fat and eat carbs.
2) Strength training doesn’t make you bulky.
3) You don’t lose more fat fasting.
4) You burn the same amount of fat walking fed vs fasted.
5) BCAA’s are a waste of money get EAA’s instead.
6) Keto is not superior for fat loss.

[Sam Duncan @sam_hiitstation]

The speed in which my child eats will be the death of me 😂

[Sam Duncan @sam_hiitstation]

If at first you don’t succeed....

Try doing what your COACH told you to do the first time.

[Sam Duncan @sam_hiitstation]

Roses are red, violets are blue, carbs are awesome and so are you.

[Sam Duncan @sam_hiitstation]

One of the biggest roadblocks I see in people is patience, and I feel like this is because we set unrealistic goals in unrealistic timeframes.
Any journey, whether it’s fat loss or building muscle takes time so take each day as it comes and enjoy the journey.

[Sam Duncan @sam_hiitstation]

We need to understand that being healthy is more than just what you eat. In my opinion, your mental health towards nutrition is the foundation for health. Your relationship with food should be your priority over what you eat.

[Sam Duncan @sam_hiitstation]

I can’t count the amount of times my kids say “watch this” and show me something completely pointless 🤣🤣 #parentlife