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Sam | Performance Coach 35+

@samvitalstate

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I’m almost speechless 😶

Our client Kellie just shared with us her health story and experience working with us

✅ 30kg weight loss
✅ Huge shift in mindset and attitude
✅ More energy (than in her 20s!)
✅ A body that is performing better than ever
✅ Has made fitness a huge part of her lifestyle

Her dedication and determination is absolutely inspiring - which she showed through flawless adherence to her program and being highly coach able

these are truly life changing results - I’m so proud of Kellie and stoked to be a part of her journey! Well done @celesteprimrose 🙏🏼

Ps. While my messaging on social media is often aimed at men - we also work with women and have experience helping them reach their goals

So if you’re someone who’s been struggling with your own body or mindset, get in touch today!

#clientresults #fitnessresults #weightloss #adelaidepersonaltrainer by @samvitalstate

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5 months ago

Legends 👋🏽 ⁣
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Thought I’d (re)introduce myself real quick! ⁣
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Hey, I’m Sam. About 4 years back I decided I didn’t want to be glued to a desk, so I quit a full time job to pursue my passion in fitness coaching.⁣
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Now, I get to help people everyday and have such a positive impact their lives.. honestly it’s pretty great!⁣
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You might not believe this, but I’ve been on my own personal health and fitness journey for the better part of 20 years 🤯 ⁣
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Luckily I’ve somehow cracked the code to the fountain of youth…. ⁣
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Just kidding, my back fkn hurts! 😅⁣
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Well, at least over these years I’ve been training, I’ve had a long standing challenge with back pain. ⁣
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I’ve also dealt with plenty other injuries, fatigue, low motivation, even anxiety, depression and plenty of self-doubt 👇🏼⁣
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But here I AM. ⁣
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I used different strategies to overcome some of my biggest challenges.⁣
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Learned about how the body works, how to breathe 🫁 and move 👣 better, how to listen to my body and how to improve my mindset and deal with stress 🧘🏻‍♂️ ⁣
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I’m able to consistently maintain or improve my body and fitness, while having a balanced lifestyle, enjoying food without restriction, and (most of the time) train hard and without significant pain 🙌🏽⁣
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When I was younger, results came easier, but I give thanks to my younger self for getting me through all the tough times to make it here 🙏🏼⁣
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I have gratitude for myself NOW for helping me heal, and grow as a person, and a man 💚⁣
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Now, my mission is to help others to overcome their challenges and be able to move, train, eat, and live with purpose and fulfilment! ⁣
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Maybe that all sounds a bit cliche’ but honestly, if someone had given me all these tools earlier, I think my journey wouldn’t have been so hard,⁣
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So if I can help someone become even 1% better, I’m all in 💪🏼
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#fitnesscoach #personaltrainer #mystory by @samvitalstate

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2 years ago

A year between photos ✌🏼⁣
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Yes one of them is a flat check in, and one is a post workout pump in good lighting* (cos Instagram) however, I can confirm that physique development did occur (even though it was marginal) ⁣
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I went through NO gain/cut phases** but spent most of the year hovering around maintenance, while trying to add some muscle without fat gain ⁣
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Yes, it’s possible it’s just freaking slow… hence why it took a year and it’s not an impressive amount ⁣
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However I did have a really awesome balance of life/social & training! ⁣
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No restrictive diets. Hardly any tracking calories. Changing my training too frequently… ⁣
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Could it have been better had I done things more diligently?⁣
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Yes, I’m sure! ⁣
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But the balance for me is the key. Keep in mind I’ve conditioned myself through building skills and habits over YEARS of doing the hard things so I can operate more intuitively these days ⁣
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So, put in the work especially at first, as you can see that it kinda works in the long run and helps you learn about your body (ps. You always need to work hard) ⁣
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Anyway for context there’s a couple more slides with comparisons. No aesthetics are not my sole purpose behind training. Photos from different periods over the year you can see how things change quite a bit too! ⁣
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This year I may again have limited time to do a gain phase with some potential plans in the works but I will work with what I have to continue improving my body and my health, fitness and athleticism as is my aim every year moving forward ⁣
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*Yes, I edited this photo for transparency ⁣
**Last couple of months I did a small deficit ⁣
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#adelaidefitness ⁣
#revofitness ⁣
#personaltrainer ⁣
#trainsmarter ⁣
#fitnessmotivation ⁣
#fitnesstraining ⁣
#bodycomposition ⁣
#bodybuilding ⁣
#progressphoto ⁣
#disciplineovermotivation ⁣
#bodytransformation ⁣
#fitness ⁣ by @samvitalstate

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4 years ago

Snippet from a mobility routine I created for my clients

Keeping the body mobile and having freedom of movement is just as important as your weight training - sometimes more so

Without freedom to move through various positions and postures - we may lose the ability to train to full capacity- and this is when problems often arise

If you want it, you can grab it inside my 7 day reset - link in the bio ✌🏼 by @samvitalstate

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5 months ago

7 simple missions. 1 week.

The 7 day ‘Vital Reset’ is designed to get you back on track fast - without overwhelming you

Grab it free - link in bio 👌🏼 by @samvitalstate

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5 months ago

Building version 2.0: Sunday edition

I took a step back today and allowed myself to take it slow - waste time - move and think less

Learning how to just let things be is something I’m striving towards

Feels nice, honestly

This is why I love Sundays

Now to incorporate this kind of ease into everyday… taken in Bricks & Stones by @samvitalstate

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6 months ago

Bayesian logic doesn’t care about your feelings

It only reads data

Right now it has X amount of data that shows a history of poor habits

To change this, you need to feed it enough new data to rewrite its “code”

Eg. You repeat one small action enough times until it becomes the new reality

One part of your identity gets upgraded

New habit is installed

Yeh, it’s hard because the old patterns crate resistance

I’m sure there’s a biological reason it does this

But we aren’t concerned with that,

We just want to know how to change it

Get your reps in with a new habit for 10 + days

You’ll experience a lot of friction as the old part of your identity gets replaced

But once you get your new habits in place, they’ll likely stick

Brain says “this is who I am now”

#habitchange #menshealth #identityshift by @samvitalstate

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6 months ago

I’m going through the hardest time of my life

My heart aches for change - to be better - live better - do more

But my old identity keeps trying to hold me back

That fucker doesn’t give up easy!

Old pattens and habits still stand in my way

Anxiety, self doubt, fear…

They are all standing in the doorway to my upgraded self

Some days all I think about is “what else can I try to make it work?”

But I’ve had a realisation 💭💡

What if I just focused on “how much fun can I have while doing this?”

I’m already stressing less about the outcome and enjoying the journey more

Im the guy who just gets caught up in his own head - so much so that it blocks my path forward

Finding ways to get out of my own way = invaluable

I’m sharing my journey in hopes it helps or inspires you too by @samvitalstate

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6 months ago

They made a $600 device that claims to help you stop doomscrolling

I just showed you how to do it for free with the phone you already have 👌🏼 by @samvitalstate

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6 months ago

Life lately

It’s not fancy - but it’s humble

We keep building by @samvitalstate

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6 months ago

If you’re anything like me

The thought of crushing yourself in the gym everyday doesn’t fill you with excitement

Many people think this is the right way to get to their goal faster

But, in reality (in my opinion) it’s more about creating a structure and building a training environment that allows you to stay in the game long term

Of course there is a place for hard training

You need to train hard - just not all the time

Undulating your intensity is a great way to get exposure to harder bouts of exercise, and promote recovery and longevity

For example (here’s what I’m doing currently)

Mon - Full Body Strength (Heavy)
Tues - Run + Arms/Abs/Calves (light/pump)
Wed - Mobility/Yoga & Skill Practice (light)
Thurs - Full Body Push (Moderate)
Friday - Full Body Pull (moderate)
Saturday - Cardio/conditioning (moderate/ heavy sometimes)
Sun - Run / active recovery (light)

Find a system that allows progression, flexibility & recovery so you feel good about your training

When you were 20 - you could go hard every session
When you’re 40 - you need a smarter approach

Did you know i offer free “fast-track” sessions where we map out your challenges and objectives, and show you what you need to do in the next 30 days to get results?

Now you do. Link in bio 💪🏽 taken in Revo Fitness by @samvitalstate

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6 months ago

We’ve all tried changing our actions (eg. get a gym membership)

And yes, these actions are important steps toward your goal

But here’s why you don’t stick to those actions for very long 👇🏼

There are three layers of change:
�❶ Outcomes - what you want�❷ Processes - what you do�❸ Identity - who you believe you are

Most people fire away at layers 1 and 2 and wonder why nothing sticks.

The answer is always layer 3.

You’re following the right process, just in the wrong order.

Change who you are. The rest reorganises itself.

Follow if you want to dive deeper into this with me 👏🏼

#identityshift #mensfitness by @samvitalstate

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6 months ago