Lift w/ Sam

Lifestyle & Contest Prep Nutrition and Training

05/25/2021

Happy Tuesday friends!!
I’m looking to take on 5 new 1-on-1 online clients for nutrition, training, or both! Send me a message to get started!!

samlifts.com

04/30/2021

Now booking one on one personal training sessions in Westville, New Jersey and Northern Liberties, PA! Offering special discounted rates for the month of May. Send me a message or email liftwsam@gmail.com for more details!

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01/28/2021

HIIT or LISS? maybe MISS? Stairmaster? Recumbent bike? Elliptical? Good ole treadmill? What kind of cardio is best? What kind of cardio will get me to my goal most efficiently?

These are the kinds of questions you might find yourself asking and the answers lie inside of another question- what is the goal?

If your goal is to lose numbers on the scale, you might find it most efficient to go balls to the wall, all out effort for as long as you can manage to glue yourself to a machine. However, if you want to maintain your precious gains and avoid a cascade of metabolic backlash, a different approach might be more tactical for you.

High Intensity cardio (often HIIT) is meant to exploit the anaerobic (lacking oxygen) system of glycolysis, which creates energy from CARBOHYDRATE stores. These systems don’t work independently for very long bouts of time, and require time to recover before efficiently providing energy again. High intensity cardio can be extremely taxing on the body, and when done improperly can result in injury and burnout.

MISS/LISS or moderate and low intensity steady state cardio allows the body to use aerobic pathways (requiring oxygen) to burn FAT for fuel rather than carbs. These systems are much more efficient in the long term and can provide energy for more prolonged periods, without much negative effect.

A potential issue with any type of cardio, regardless of method, is the stress response it creates. Poor recovery from excessive cardio and lack of available energy can result in increases of catabolic hormones like cortisol that work to break down stored nutrients in muscle.

Just like any other aspect of fitness, every body works differently. Educate yourself, pay attention, and do what works for you!

09/27/2020

Client Tana four month progress, down 23 pounds and eating way more food than when we started!

08/22/2020

Happy weekend!
Summer might be coming to an end, but healthy bodies aren't just for the beach. As we move into fall, I want to offer a special deal for my coaching services. Any nutrition package commitment made from now until the end of September will come with complimentary workout coaching for the same amount of time! Send me a message or email to get started liftwsam@gmail.com :) To check out my pricing and packages, visit https://www.samlifts.com/schedule

07/30/2020

Client spotlight!

Extremely proud of this 10 week transformation with Tana! So far we’re down 15 pounds, but what’s more exciting than that is we’ve been able to transition from a daily meal plan to intentional macro planning. Over this time frame and alongside her powerlifting training, Tana has put tons of time into making her goals come to fruition- including moving out of her comfort zone and learning how to plan her meals around macro goals geared to fuel her training.

I’m very fortunate to get to work with clients like Tana. Clients who are flexible, determined, and committed. Keep it up girl💛

07/11/2020

Nutrition client spotlight💡
Becca started working with me right at the beginning of quarantine and hasn’t used the shutdown as an excuse once since then. We were able to recomp quite a bit while cutting down to her competition weight class by pulling minimal food from her diet and implementing NEAT rather than cardio sessions. This has allowed her to maintain and continue to build strength through prep for her upcoming National powerlifting meet in September! Very proud of her work ethic and commitment to the goals she set when deciding to work with me, and I can’t wait to see her make some noise on the platform soon!

Address

Bellmawr, NJ

Website

http://samlifts.com/

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