How To Stay In Your Lane At Family Gatherings

We have all been there. You go attend a family gathering while trying to stay consistent in your fitness goals and find the pressure of your family making it difficult for you to stay the course of healthier nutrition options, peer pressure, and a million questions in regards to why you’re eating or not eating certain foods. If you have …

How Much Weight Should I Be Losing Weekly?

We have all been there, we want to lose the weight and we want it gone yesterday. If you have been trying to lose weight you may have ventured towards weight loss gimmicks that promise 30lbs in 30 days or maybe you are simply just struggling to lose your first 5lbs. Either way we want to promote healthy sustainable weight …

What Are Macronutrients?

So, what are macronutrients? Macros, short for macronutrients, are nutrients the body needs in large amounts. These provide the body with energy and what we call calories. There are three macronutrients: protein, carbohydrates, and fat and ALL are necessary to maintain a happy and healthy body. Cutting out any of these nutrients can lead to detrimental effects on the body, …

5 Tips To Break Up With Gym Anxiety

Have you experienced gym anxiety? We have all felt the fear or intimidation associated with a new gym. The fear of judgment or even the uncertainty of performing an exercise correctly, and the fear of injury. All of these fears are valid and you are not alone. You don’t have to be a beginner to experience gym anxiety. In fact …

Setting Boundaries Are For You Not For Them

I love the topic of boundary setting especially when it comes to our health and wellness goals. Boundaries are for you not for them. Oftentimes we find that boundaries are not implemented with ourselves and others inside of health and fitness regimens. This is a big reason many individuals really struggle in accomplishing their health goals. SO WHAT IS A …

Do You Need Carbs to Build Muscle?

When building muscle, the more protein the better right? Well, not necessarily. Unfortunately, we can’t just consume hundreds of grams of protein and expect our muscles to grow because our bodies don’t work like that. How many carbs should I consume? Consuming moderate amounts of protein at regular intervals throughout the day (20-30g w/ every meal and snack) is the …

Why Carbs Are Important For Weight Loss

Carbohydrates often get a bad rap, especially when it comes to weight gain. I can’t tell you how many times I’ve heard “ I’ve been trying to cut back on carbs to lose weight”. But I’m here to tell you that carbohydrates aren’t bad! Because of their numerous health benefits, carbohydrates have a rightful place in your diet. In fact, …

What A New Site And Branding Mean To Sam Wallace Fitness

New site and branding We are so excited to announce our official rebranding and website launch for SWF! We have started from scratch and rebuilt everything from the top down. Like goals of our health journeys, as a company, SWF is ever-evolving, learning, growing, and expanding to become the best versions of our own brand to best support you in …