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Monday 9am - 5pm Tuesday 9am - 5pm Wednesday 9am - 5pm Thursday 9am - 5pm Friday 9am - 5pm

Sam Laurence Coaching

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Sam Laurence Coaching

Based in Surrey and London. Global online coaching service. Follow for daily nutrition tips and more 🧢

29/11/2025

One meal. One day. One week of eating differently will not change a thing. So eat the cookies and drink the drink because nothing is more important than making memories and enjoying the holidays. Big love ❤️‍🔥

14/10/2025

Sam I have damaged my metabolism. I get this statement so much from so many people and I do hear you guys. But let me explain what’s really going on with your metabolism 🧬

A ‘damaged’ metabolism isn’t really a thing. It actually implies that you will not be able to lose weight no matter how much you eat or how much training you do. But this is just not the case 💪🏽

For your information, every single human will lose weight no matter how much they consume, as long as their calories are lower than their expenditure. It’s the principle of weight loss and simple biology 🌿

However, in an environment with very low energy availability your body will do everything it can to conserve energy. Less steps, less moving around and sometimes no menstruation 👟

This is called adaptive thermogenesis. Insulin, thyroid, oestrogen and testosterone are all depressed in an effort to conserve energy. It is reversed when enough energy becomes available though 🙋🏽

But most of the time when people feel they cannot lose weight, they are probably just not tracking their calories accurately and over estimating their movement. The amount of times this happens is crazy 👣

The message here is that you don’t actually have a damaged metabolism. But, the simplest and most effective way to really minimise any sort of metabolic adaptation is to not over stay your welcome in a calorie deficit model 🫶🏽

27/06/2025

Island life 🌴

24/05/2025

Another year of maintaining the rig and clinging onto the hairline

01/04/2025

How I went from not seeing any progress to transforming my body into something I’m proud of. It’s actually so much more simple than you think ⬇️

l have been in your shoes where it all just feels overwhelming, but let me break down what worked best for me and how l’ve helped so many people ultimately getting to and stay at the next level 💫

PREPARE. Failing to prepare is preparing to fail. Healthy foods won’t just magically appear in your fridge. Get yourself to the shop and stock up on proteins, colorful vegetables, healthy fats and some good old fashioned complex carbohydrates 🥥

Lift weights. Just focus on moving your body and strength training around twice a week to start. Do something that feels GOOD for you. Even if it’s at home it’s better than nothing at all 💪🏽

Start walking every day! YES. Walking is so underrated and is an amazing form of movement not just for your physique but also for you mind. Disconnect and be in tune with your body ☮️

Don’t build a house on shifting sands. If you want to make real change then get the help you need to lay a solid foundation and grow. I didn’t get where I am today by thinking I could do it all by myself 🙋🏽

Consistency. I say this so much and its so true. If you’re on the right plan then the plan will always work. You just have to keep ticking the boxes and lean into delayed gratification 🌿

If you’re looking for someone who’s been there and done it then slide into my DMs and join the waitlist. Anyway have a great weekend friends. I’m off to get a pizza! Big love, SLC 💯

20/02/2025

10 life lessons I’ve learned this year

It’s okay to be weird, different and misunderstood. Normal people get normal outcomes. Your weirdness is a gift 🎁

If you think having uncomfortable conversations is hard, wait until you see the result of not having them

At the end of the day we are a tiny spec within a giant galaxy and when we die nothing matters. So stop putting so much pressure on yourself 🌌

Your life is a story. When you’re faced with tough times, ask yourself what story you want to tell about what happens next

You don’t need therapy for everything. Accept that life is unbearably painful at times and that’s okay ❤️‍🔥

Happy people don’t spend their lives trying to be happy, they do what they want and happiness becomes a byproduct 🌿

Nobody is thinking about you. Not how much money you make. Not the mistake you made. Not the weight you need to lose. They’re too busy thinking about themselves. So stop worrying

The reward for a hard day is not applause. It’s the confidence gained from getting through it like a champ 💯

The only way to become excellent is by doing the same thing over and over again without losing enthusiasm. Boredom precedes greatness 🌊

We attract everything on the frequency we are on. Change your channel. Change your life 🏄🏽‍♂️

20/01/2025

Money spent on your health and fitness is not an expense, it’s an investment. Pinch pennies elsewhere 👊🏽

05/01/2025

When it comes to health and wellness, the biggest challenge is never knowing what to do, it’s figuring out how to actually fit everything into your life, in a way that feels sustainable, doable and most importantly enjoyable.

That’s where we come in. At SLC, we specialise in bridging the gap between where you are now and where you want to be. Our services are designed to meet you where you are and take you where you want to go. Here’s what sets us approach apart.

1️⃣ Bespoke Nutrition
Forget cookie cutter plans. Together, we’ll create a bespoke strategy that fits your lifestyle, preferences and goals. From creating balanced meals to navigating social settings, you’ll learn how to eat in a way that fuels your body and feels good.

2️⃣ Mindset That Empowers
Health is not just about the aesthetic goals, it’s also about how you think and feel too. We’ll work on overcoming the limiting beliefs and habits that have held you back, building a strong mindset that supports confidence, consistency and progress.

3️⃣ Bespoke Wellness
We know life is demanding at the best of times, that’s why we like to focus on realistic changes. Whether it’s simple daily habits, smarter choices on the go or stress management tools, the team at SLC will help you integrate wellness into your life.

4️⃣ Top Level Accountability
Change does not happen overnight, but having someone in your pocket makes all the difference. With a top level expert by your side, we will guide you every step of the way with support, gentle encouragement and expert advice tailored just for you.

At SLC, our goal is simple, to help you feel your very best and unlock the potential you have always had. No crash diets and no quick fixes. Just real and sustainable change. Like to know more? Drop a message to start your path to a new you today!

Address

Cobham

Opening Hours

Monday	9am - 5pm
Tuesday	9am - 5pm
Wednesday	9am - 5pm
Thursday	9am - 5pm
Friday	9am - 5pm

Website

http://www.samlaurencecoaching.com/

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