Sam Davis Fitness

Let’s talk about when Mother Nature arrives🥴
⠀⠀⠀⠀⠀ ⠀⠀⠀ ⠀⠀ ⠀⠀
One of the most frequent questions I get is when Mother Nature pats a visit, how do you stay on track, and how do you deal with the bloating that comes with? Gonna get a lil’ personal here😇
⠀⠀⠀⠀⠀ ⠀⠀⠀ ⠀⠀ ⠀⠀
First, I would like to say, bloating is usually almost going to happen. This is because of your changes in levels of the s*x hormones progesterone and estrogen. About a week before a woman's period starts, levels of the hormone progesterone fall and cause the body to retain more water and salt. (Water follows salt into cells).
⠀⠀⠀⠀⠀ ⠀⠀⠀ ⠀⠀ ⠀⠀
SO, what can we do about it?⬇️
⠀⠀⠀⠀⠀ ⠀⠀⠀ ⠀⠀ ⠀⠀
1️⃣ Avoid starchy vegetables and refined sugars that cause gas and bloating. You’re already bloated enough, take it eaaaasy there.
⠀⠀⠀⠀⠀ ⠀⠀⠀ ⠀⠀ ⠀⠀
2️⃣ Eat nuts and seeds. They contain magnesium which helps your muscles relax and will help cramping.
⠀⠀⠀⠀⠀ ⠀⠀⠀ ⠀⠀ ⠀⠀
3️⃣ We lose iron during this period which decreases our energy levels, so taking an iron supplement before and during will help a ton.
⠀⠀⠀⠀⠀ ⠀⠀⠀ ⠀⠀ ⠀⠀
4️⃣ Stay on top of your reds and greens. They have probiotics and digestive enzymes to help our gut function ‘smoothly’. Constipation is common during a women’s period and also causes bloat 💩 They also help with energy levels, cravings, and fill in the vitamin and mineral gaps in our diet. These pictures are taken on day 2 of my period and these even change the game this time of the month when it comes to bloat🙏🏼
⠀⠀⠀⠀⠀ ⠀⠀⠀ ⠀⠀ ⠀⠀
5️⃣ Stay active. It reduces cramps and the endorphins produced when you exercise will help boost your mood (which we all need during this time...😂) Nothing strenuous, just move- however you want🏋🏼‍♀️🧘🏼‍♀️🚴🏼‍♀️🏊🏼‍♀️
⠀⠀⠀⠀⠀ ⠀⠀⠀ ⠀⠀ ⠀⠀
Hope this helps gal pals! Happy Saturday💕
•
@ Scottsdale, Arizona

Lets talk about your caloric deficit for fat loss☺️
⠀⠀⠀⠀⠀ ⠀⠀⠀ ⠀⠀ ⠀
I’ve received so many questions and DMs about being in a caloric deficit to lose fat and I know it’s because your fitness watch is telling you that you’ve only burned 500cals for the day, yet you know you’re eating more!
⠀⠀⠀⠀⠀ ⠀⠀⠀ ⠀⠀ ⠀
To that I say: Thank the lord you’re eating more than 500 calories a day…😅
⠀⠀⠀⠀⠀ ⠀⠀⠀ ⠀⠀ ⠀
I’m gonna nerd out here briefly and talk physiology, so bare with me🤓
⠀⠀⠀⠀⠀ ⠀⠀⠀ ⠀⠀ ⠀
Your body burns a certain amount of calories just to exist and perform all the functions on the inside that keep you alive. This is called your BMR, or basal metabolic rate.
⠀⠀⠀⠀⠀ ⠀⠀⠀ ⠀⠀ ⠀
For the average human (depending on a bunch of different factors) you’re burning between 1000-2000 cals just by sitting on the couch to stay alive, and this ranges heavily based on factors like muscle mass, genetics, etc. And, if you’re exercising you’re expending even more calories (these are the calories your watch is tracking, NOT your BMR)🙃
⠀⠀⠀⠀⠀ ⠀⠀⠀ ⠀⠀ ⠀
So, add your BMR and your active calories expended for the day, and you should be eating slightly less if your goal is strictly fat loss.
⠀⠀⠀⠀⠀ ⠀⠀⠀ ⠀⠀ ⠀
Remember: This is the very basics of this concept. There are many factors that can change this like goals, body type, sleep, stress levels, etc.
⠀⠀⠀⠀⠀ ⠀⠀⠀ ⠀⠀ ⠀
If you would like me to go more in depth on this concept let me know below and I’ll make an IGTV on it 🤓 Hope that helps sista friends! Happy Sunday!💕

It many not be a metabolism problem - it’s probably an appetite problem🤷🏼‍♀️
⠀⠀⠀ ⠀⠀⠀ ⠀⠀ ⠀
Throughout my hormone issues with my body, I’ve learned SO much about hormones and how they actually effect my body. This is one of the things I realized could be a possibility of my bad weight gain throughout this self-discovery.
⠀⠀⠀ ⠀⠀⠀ ⠀⠀ ⠀
Many clients come to me a say they think their metabolism is slow and that’s what the issue is. They are sure of it… that’s why they aren’t losing weight and why they’re overweight in the first place.
⠀⠀⠀ ⠀⠀⠀ ⠀⠀ ⠀
Really, we just need to fix your appetite.
⠀⠀⠀ ⠀⠀⠀ ⠀⠀ ⠀
As always, in order to lose weight, you need to consume less calories then you burn - there is really no way around this. Hormones are definitely related to this, but it usually relates to your appetite… not your metabolism (unless it’s a thyroid issue, and if you think it is, DO NOT ASSUME. Get a panel done).
⠀⠀⠀ ⠀⠀⠀ ⠀⠀ ⠀
I’ve dieted down hard, many times, and was maintaining a 18% body fat which, for some women (I am one of them), creates issues with hormone balances and signaling. Yay, go me🙃
⠀⠀⠀ ⠀⠀⠀ ⠀⠀ ⠀
If you’re struggling with excess weight or obesity, you may have issues with appetite signaling. This means you feel like you’re not eating much and you’re still not losing weight. Because your signaling is off, you’re still consuming too many calories even though you think you’re doing everything right (including eating fewer calories).
⠀⠀⠀ ⠀⠀⠀ ⠀⠀ ⠀
SO, how do we help this? Fill your plate with NON-STARCHY vegetables (beets, peppers, spinach mushrooms, etc), like half the flipping plate, and eat them first. Then, eat your protein - divide your protein for the day into 3-4 meals. So if you have 100g of protein for the day, eat 25g at each meal.
⠀⠀⠀ ⠀⠀⠀ ⠀⠀ ⠀
Remember: there’s always an answer and solution 💕

Fun Fact: To wear a smaller size, gain weight🤔
⠀⠀⠀⠀⠀ ⠀⠀⠀ ⠀⠀ ⠀⠀
Muscle weight, that is.
⠀⠀⠀⠀⠀ ⠀⠀⠀ ⠀⠀ ⠀⠀
Let me put it this way: If two women are both 5’8 and 150 pounds and only one lifts weights, the gal who weight lifts is most likely fit into a smaller pant size than the sedentary gal.
⠀⠀⠀⠀⠀ ⠀⠀⠀ ⠀⠀ ⠀⠀
Likewise, a 150-pound woman who consistently lifts weights could wear the same size as a 140-pound woman who doesn't exercise at all.
⠀⠀⠀⠀⠀ ⠀⠀⠀ ⠀⠀ ⠀⠀
The reason: Although a pound of fat weighs the same as a pound of muscle, muscle takes up less space (it’s more dense). This means you can grow muscles and get smaller overall if you lose the fat. Unless you grow the b***y then you might need a bigger size 😻
⠀⠀⠀⠀⠀ ⠀⠀⠀ ⠀⠀ ⠀⠀
The bulking fear many women have occurs when you don’t lose the fat on top of the muscle you’ve built.
⠀⠀⠀⠀⠀ ⠀⠀⠀ ⠀⠀ ⠀⠀
Do you only do abs in the gym but are trying to lose the layer on top?? Try reducing your calorie intake and do less abs. The abs you’re building by doing all these ab days are actually going to make you thicker🙃
⠀⠀⠀⠀⠀ ⠀⠀⠀ ⠀⠀ ⠀⠀
Focus on good nutrition instead to lose the bad weight and gain the good stuff❤️

I haven’t posted info in a while that can help my fellow boss babe coaches out there so lessssdo it🤓

My coaches! If you are trying to grow your biz - leave me some love below and I’ll post stuff like this more often💪🏼
•
8 years ago I became a personal trainer, 4 years ago I became an online Women’s Health Coach and it was the best decision I’ve ever made.

Jump to now, I run multiple businesses of my own (and currently working on a new one), no boss, helping women all over the world find the most powerful version of themselves, I teach coaches how to do the same with their clients (only those who are ready to level tf up), AND I teach them that ‘scraping from the bottom of the barrel’ for money every month as a coach is a LIE.

That’s a self-limiting belief. Snap out of it.
•
MY TOP 3 TIPS if you’re trying to acquire clients and level up in your coaching biz (it doesn’t take a big following either...)

1️⃣ EDUCATE YOURSELF. Most online trainers are unfortunately not educated. Invest in yourself so your people invest in you. Be the expert. I’ve spent tens of thousands of dollars on educating myself and continuing that education... Your clients will pay you to teach them what you know, and you will ACTUALLY be able to help them succeed, not just throw them a cookie cutter program like most online trainers do.

2️⃣ PROVIDE EXCESSIVE VALUE. This does a few things: your people trust that you’re the expert, when you provide your best stuff it leaves people wanting more, then creates the value transfer. You give value, you get value 💰 If you don’t give, you’ll never receive.

3️⃣ BE AUTHENTIC. Stop trying to be perfect - you’ll never be perfect and if you continue to hold yourself back with the fear of judgement you won’t ever succeed. Coaching is a PEOPLE career. You are serving YOUR people. Your people will find you when you show up authentically, consistently. The people that like you will follow you, trust you, interact with you, use the value you provide, and then in the end, work with you.

Todays reminder: YOU ARE POWERFUL✨

I’M SO EXCITED GUESS WHAT GUESS WHAT!?!?

I have HUGE news for my babes who live in AZ. (And maybeeee all my babes everywhere else too... TBA) BUT! I have been working super freaking hard on this allllll summa longggg and we are finally almost ready for launch. We shooting for September 1st so stay tuned fam🥰

Who’s ready to be apart of the Powerfully Fit family?💪🏼🙋🏼‍♀️❤️

And I made it to California! ✈️ So excited to share my 6-figure online coaching secrets with you this weekend at the 🙏🏼
•
Quick question to my fellow health coaches/online trainers: if i created a program to help you scale up your business, or start a business from scratch would y’all be interested in learning more? I think that’s my next providing-a-f*ck-ton-of-value venture😇 Let a sista know below⬇️❤️

If your hard work in the gym isn’t paying off, it’s probably your nutrition. 80% of results come from nutrition alone- whether you are trying lose fat or gain lean muscle🤷🏼‍♀️
•
In case you missed it the announcement, there is a pre-sale on my ‘mini-nutrition’ program going on right now! For those of you who are ready to set up a life long, nutritional foundation, have the gym figured out, but don’t quite have nutrition down, my mini-program is designed to fully educate you in this realm🤓 Plus, you have support from your girl, and I completely customize it to your body type, and your goals ☺️ the link to more info is in my bio 🥑

I get asked a lottttt how to grow your glutes without growing the rest of your legs... i love this question! It used to be me- giant quads with a little bubble butt and I hit a plateau haaaard with my rear... but then I learned how to fix it🙌🏼 I still have big quads but that’s because i train to have them and my b***y has grown exponentially.
-
First I would like to say, your glute focused workouts need to be intense, you’re not going to grow one of the most powerful muscles in your body without some serious effort (and yes, you will need to stop wasting your time with all those body weight exercises you’re doing...) Second, for the ladies that don’t want the big quad look, most leg exercises activate other leg muscles, so, that gets rid of a lotttt of lower body exercises if we’re just trying to grow glutes alone 🙄
-
The short answer to this question: You need to stop doing exercises that activate your quads and hamis and start doing exercises that heavily tax your glutes.
-
So when i list these exercises to you, I am not saying this is all you should do. I still believe you should be doing lower body exercises to stay balanced. And to be honest, I would never, as a personal trainer, have a client do ONLY these exercises if they want to grow their glutes. I give you this list so you can add them to your leg days- ease up on the quad and hami building exercises then design a program to target your glutes twice a week.
-
❌What you should ease up on if your quads are super dominant:
Squats, lunges, Bulgarian split squats, leg press, leg extension, Romanian deadlifts, back extensions, good mornings, adductor exercises, etc.
💯What you should do to ONLY focus on glutes:
•Activation work before every glute day-band work, donkey kick backs, etc.
•Hip external rotation work- mind muscle connection is imperative here otherwise, don’t do it.
•Barbell GLUTE BRIDGES- these are different then hip thrusts. Hip thrusts have some quad activation, so do these instead.
•Pull throughs and KB swings with a b***y squeeze
-
Hope this helps, and happy b***y building babe😘 ***ywerk