Sam Frohlich

Personal Trainer & Online Coach from U.K. 🏋️‍♀️ 🇦🇪 Based in Dubai IG: @samfrohlich_coach

[Sam Frohlich @samfrohlich]

That’s the first 3 months of the year done ✅

If you’ve made great headway so far this year, great job! Keep it up 👏

If you haven’t, there’s still 9 months left of 2024! That’s plenty of time to achieve your goals…

Just don’t let the next 90 days pass without any progress

[Sam Frohlich @samfrohlich]

3 things to remember at the start of this year 👇

1️⃣ Successful fat loss is a long term game. Be patient

2️⃣ Changing habits & behaviors are more important than how fancy your workout plan or diet is

3️⃣ No, detox’s, juice fasts, that crap,still won’t work, just like last year

[Sam Frohlich @samfrohlich]

One of the most important tasks I advise this month, is to have your training program and diet plan ready BEFORE January begins 👍

This way you won’t waste the first 2-3 weeks of the new year figuring all that out and can start the new year on the front foot, not wasting time 💪

[Sam Frohlich @samfrohlich]

Unpopular Opinion:

If you’re already using the holiday season as an excuse to not start/focus on your fitness journey (it’s start of November FYI!)…

Then your chances of reaching your goals are very small. Why?

That ‘waiting for the right time’ mindset is not a DOING mindset

[Sam Frohlich @samfrohlich]

3 months left of 2023! 😯

If your poor health/fitness is causing your quality of life and energy levels to be low…

Which results in not being able to keep up with your kids

This is a reminder that time flies and you won’t get this time back

It’s never too late to begin 👊

[Sam Frohlich @samfrohlich]

When a client tells me they ate out on the weekend and:

✅ Controlled their consumption without over restricting themselves
✅ Didn’t feel guilty the next day
✅ Had fun with family/friends

This is a HUGE win and an important step towards positive relationship with food 👏

[Sam Frohlich @samfrohlich]

Stop trying to get back to where you were body/fitness wise before having kids ❌

Instead, focus on building strategies and habits that allow you to be in shape, healthy, energized ✅

But also fit around your family and the life you now live

Present and future. Not the past

[Sam Frohlich @samfrohlich]

💥 Coaching spaces open for 5 people, who want to lose 15lbs in the next 60 days…

Go into the summer holidays feeling more confident than ever before…

Plus, have a plan that allows them to maintain their progress 😎

Drop me a DM saying ‘PROGRESS’ for more information 👍

[Sam Frohlich @samfrohlich]

First 3 months of the year are done ✅

If you’ve made some great progress so far, keep it going 👊

If you haven’t, there’s 9 months left of 2023, so plenty of time to achieve your goals

Just don’t let another 90 days pass you by without taking steps in the right direction 🙏

[Sam Frohlich @samfrohlich]

If a week goes by without a drop in measurements, scale weight, clothes fitting better or without lifting more in the gym

DON’T beat yourself up. It’s normal
Stick to the plan

Progress happens over time, little by little. No progress happens though, when you give up and quit

[Sam Frohlich @samfrohlich]

3. It gets you out of this mindset that you need to go 100% for a few months and then as soon as something comes along, you stop again…

Actually, aiming to be 80% adherent the whole year round will serve you better, so you can navigate through busy or not as busy periods 👊

[Sam Frohlich @samfrohlich]

2. Learning how to manage your training, nutrition, sleep and stress management around your busy life is much more powerful and realistic

It will take time, yes. But you have a better chance of staying consistent long term if you do so

[Sam Frohlich @samfrohlich]

1. Firstly, it’s highly unlikely there will ever be a time when you’re not ‘busy’

Too many people wait for this moment and before they know it, 10 years have passed and their health and wellbeing is on the floor 😥

So let’s forget about this mythical ‘non-busy’ time

[Sam Frohlich @samfrohlich]

Unpopular opinion:

When you’re really busy with work, kids and life in general…

This is the BEST time to start working on your health and fitness!

Here’s why 👉

[Sam Frohlich @samfrohlich]

Opportunity for 5 parents to be coached by me over the next 90 days, who want to:

✅ 10x their energy levels to have fun with their kids
✅ Get in the best physical shape possible
✅ Be a healthy role model for their family

If interested, comment below with the word ‘PARENT’ 👊

[Sam Frohlich @samfrohlich]

Most people think their health and fitness goals are unrealistic and so they won’t bother starting 😞

This isn’t true ❌

It’s more the fact that they have unrealistic DEADLINES and STRATEGIES to achieve these goals

Here’s what to do instead 👇

[Sam Frohlich @samfrohlich]

3 things to note at the start of 2023:

1️⃣ Successful body and health transformations won’t happen this month. They take time

2️⃣ Changing behaviors and forming new habits is more important than how fancy your program is

3️⃣ Detoxes, juice fasts and other fads, still don’t work

[Sam Frohlich @samfrohlich]

What you eat and drink over the next few days represents a tiny percentage of your year

It’s not these holidays/events/festivals that determine your overall progress and results

What you do the majority of the year needs to be correct and consistent

Merry Christmas 🎄

[Sam Frohlich @samfrohlich]

One of the biggest time saving tips I advise you to do this month, is to have your training program and diet plan ready now BEFORE January begins

This way you won’t waste the first 2-4 weeks figuring all that out and you can start 2023 on the front foot right away 💪

[Sam Frohlich @samfrohlich]

Your lifestyle and environment is different now then it was when you were in your early twenties…

What worked back then to get in shape, needs to change to fit in with your circumstances NOW

Sooner you accept that, sooner you can achieve amazing results again 👊