What are the opening hours?

Monday 9am - 8pm Tuesday 9am - 8pm Wednesday 9am - 8pm Thursday 9am - 8pm Friday 9am - 8pm Saturday 9am - 5pm

Sam Wilson Zara Health & Wellness

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Weymouth
Sam Wilson Zara Health & Wellness

Online women's fitness and health coaching

Email sam@samwilsonfitness.co.uk for bookings and information or visit www.samwilsonfitness.co.uk
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The Original Womens Health, Fitness & Wellness Studio
Established 2002
Pre/Postnatal
HER Female Fitness for all women
EMPOWER HER for 40+ women
Personal Training for Women Only
Small Group PT for Women Only
Yoga & Pilates
Workshops & Events

04/01/2026

💫💫💫💫💫💫💫💫💫💫💫💫💫💫💫💫

A Winters Rest at the studio next Friday.

Join me at the end of the first week of January, to remind ourselves that we can still go slowly during Winter 💫

Slowflow Yoga • Yoga Nidra • An invitation to rest

Hot drinks & Healthy Treats provided

£20 pp

Book here:

https://bookwhen.com/swf/e/ev-szram-20260109183000

02/01/2026

FITMUM POSTNATAL & BABIES

Our postnatal specific sessions are for all mums wanting to get stronger and fitter following pregnancy.

Babies are welcome and encouraged!

You’ll be be coached by experienced and knowledgeable trainers who will put their years of coaching into practical and effective exercise for you.

Recovering mums need special attention, to breath, to pelvic floor and core, to improving strength and mobility. Being a new parent can be challenging and getting strong will help your body & mind manage these challenges.

FitMum is a relaxed and friendly session where you’ll likely meet new mum friends that continue to be friends for years 🙌

We start on Tuesday for a new six week term. This term is full but we’ll run again end of Feb 💪

Here’s a few from our festive edition before Christmas! 😍😍

28/12/2025

⭐️PROGRAMME SPOTLIGHT - EMPOWER HER⭐️

Our Strength Programme for Women 40+

Your body after 40 needs support, not punishment.

Empower Her is a 6 wk programme created specifically for women 40+, by a highly experienced women’s health coach. Our studio is dedicated to female wellbeing at every stage of life. This is the programme designed to support women during perimenopause & menopause, with positivity always!

💪 Live Weights Sessions

Build muscle, protect your bones, and regain confidence with safe, guided strength training — live and fully supported.

🧘‍♀️ Online Yoga

Improve mobility, ease stiffness, and support your changing body with slow flows, pelvic floor awareness and breathwork to calm your nervous system.

🧠 Low-Dopamine Living

Move away from burnout and all or nothing fitness. Create steady energy, consistency, and calm motivation with like minded women who will cheer you on. Stress management is key here.

💫Hormone Awareness

Designed for perimenopause and beyond to support mood, sleep, metabolism, and long-term health.

🌿 Nurturing. Structured. Proven.

No HIIT overload.

No extreme plans.

Just intelligent training from specialists who understand women’s bodies after 40.

We’ve just 4 spaces for the full programme. Once you’ve completed the initial 6 wk course, you’ll transition into the weekly weights only session.

Don’t guess what you need to do, be guided by experts with knowledge & experience.

Starts Wednesday 7th January 💪

DM for more details or visit samwilsonzara.com

18/12/2025

⭐️⭐️SMALL GROUP PT⭐️⭐️

Next up in our series highlighting each of our studio programmes is Small Group PT. Lucy & I have really enjoyed coaching these sessions and seeing the progress our clients have made.

Who are these sessions for?

Women who want to see results from strength training but in a smaller group, who want accountability and focused training.

Sessions are welcoming, supportive, and the training is progressive. You track your progress each week to ensure results and use an app to track your nutrition if you want to.

Our female only small group personal training is all about helping you feel confident, capable, and strong, but with no pressure, only support and encouragement.

✨ Strength training made simple
✨ Small groups
✨ Experienced trainers who care and cheer you on
✨ A positive community of women

No pressure. No judgment. Just good vibes, great coaching, and real results.

Curious? Send us a DM or comment below ⬇️ 💪💫

17/12/2025

💪⭐️FIRST UP!⭐️💪

✨ HER Health & Fitness Programme ✨

What can I say about HER? It’s our signature programme, which began as Hot Mama many years ago! It’s given me so much joy and is the foundation of the studio. Larger groups, always fun and always friendly 🙌

Starting 5th January | 4-Week Programme | For All Women

A long established women’s health programme designed to help you feel stronger, fitter, more confident, and supported.

Who Is HER for?

HER Health & Fitness is for all women, regardless of age, fitness level, or experience.

Whether you’re:

• New to exercise
• Returning after a break
• Wanting to build strength & fitness
• Looking for motivation and accountability
• Craving a supportive female community

👉 You belong here.

What You’ll Gain

• Increased strength, mobility, and fitness
• Improved energy, mood, and confidence
• Support for women’s health at every stage of life
• Reduced stress and better mental wellbeing
• A welcoming, empowering community of women
• Consistent routine with expert guidance

🏋️‍♀️ Class Options Include:

Each week blends strength, conditioning, and recovery:

• Yoga – flexibility, relaxation, and balance
• Pilates – core strength and posture
• Weights – build muscle and improve bone density
• Strong & Sweat – conditioning, mobility, endurance
• Kettlebells – functional, full body strength
• Barre - dance inspired fitness, so much fun!

Flexible Sessions

Choose what works for your lifestyle:

• 1 session per week
• 2 sessions per week (most popular)
• 3 sessions per week

Perfect for building consistency at your own pace. You are also able to combine the HER sessions with PT, or Small Group PT sessions.

🤍 Programme Focus

This 4-week block is centred on:

• Community
• Women’s health
• Sustainable health & fitness that works for you
• Feeling good in body and mind

Starts 5th January – 4 weeks

💫💫💫💫💫💫💫💫💫💫💫💫💫💫💫

16/12/2025

⭐️2026 WOMENS HEALTH & WELLNESS ⭐️

✨ This Week at the Studio: Women’s Health & Fitness Spotlight ✨

This week, we’re shining a light on every one of our women’s health and fitness programmes — one per day — so you can learn exactly what we offer, what each programme focuses on, and who it’s best for. We offer several different programmes now and I’m often asked, “which one should I choose?!”

Whether you’re just starting out, getting back into fitness, feeling lost and need guidance, or are ready to challenge yourself in a new way, there’s something here at the studio for you!

Sam, Kerri, Abi & Lucy are here to help YOU 🙌⭐️

Here’s what we’ll be showcasing this week:

• Fit Mum Postnatal
• Empower 40+
• The HER Programme
• Small Group PT
• Yoga
• Pilates
• Personal Training
• HER Hike Club (new for 2026!) 🥾

Each day we’ll break down:

✔️ What the programme is
✔️ Who it’s designed for
✔️ The benefits you can expect

So keep an eye on our page, ask any questions you like, and see which programme feels like your perfect fit ✨

💬 Comment INTERESTED or send us a DM if you already know which one you’d love to learn more

08/12/2025

🌸 Women’s Health in the UK: Positive Progress 2025 🌸

There’s a lot to celebrate in women’s health right now and so many positive trends shaping the future. As part of my newsletter going out this week, I looked at positive womens health news, because there is positivity!

💪 Over 75% of women in the UK report good or very good health
🧠 More women are openly discussing mental, menstrual & menopausal wellbeing
🩺 New Women’s Health Hubs are expanding access to essential services
📈 Awareness of conditions like endometriosis & PCOS is rising — leading to earlier recognition and support
📱 Digital health tools are empowering women to track their cycles, monitor symptoms & take charge of their wellbeing. I see lots of clients using these!
🌍 National efforts are underway to improve equality and ensure healthier futures for all women

Women’s health is finally gaining the visibility, investment, and conversation it deserves and these positive changes are already making a real difference. Let’s keep the conversation going!

Sign up for my newsletter to have this information delivered straight to your inbox every month.

07/12/2025

Happy Sunday from these gorgeous FitMums & babies 👶

We’re nearly at the end of the courses for 2025, new Tuesday sessions start 6th Jan 🙌

Postnatal specific fitness & recovery, babies are welcome 🤗

04/12/2025

⭐️⭐️GIFT VOUCHERS⭐️⭐️

Give them what they really want 😃

Vouchers available for all services:

PT
Massage
Group Programmes includes Yoga & Pilates
Events & Workshops

Contact me to book or use the link below ⬇️

https://bookwhen.com/swf/vouchers

28/11/2025

⭐️WOMENS WELLNESS IN MENOPAUSE⭐️

Following the huge success of our last menopause workshop, we are hosting another workshop on the 29th of January.

Join us for an empowering, informative, and uplifting workshop designed to support women through every stage of menopause.

Whether you’re experiencing symptoms now, preparing for the transition, or simply wanting to better understand your body, this event is for you!

✨ What to Expect:
• Expert insights on perimenopause, menopause, and post-menopause
• Natural and medical approaches to symptom relief
• Stress management + mindfulness practices
• Nutrition & lifestyle tips for balancing hormones
• Open discussion, Q&A, and supportive community.

I’m very grateful that Sarah is returning to present with me. Sarah is a practising local GP with a special interest in women’s health.

I’ve been coaching women for many years and will give you a wealth of practical advice and personal experience with perimenopause & menopause.

Bookings are just £5 so that everyone can access this workshop. Join us by using the link below ⬇️

https://bookwhen.com/swf/e/ev-smma0-20260129183000

Address

Weymouth
DT34GG

Opening Hours

Monday	9am - 8pm
Tuesday	9am - 8pm
Wednesday	9am - 8pm
Thursday	9am - 8pm
Friday	9am - 8pm
Saturday	9am - 5pm

Telephone

+447947581180

Website

http://www.samwilsonzara.com/, https://linktr.ee/samwilsonwellness

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