Sam Frohlich

06/05/2026

𝐌𝐲 #𝟏 𝐒𝐢𝐦𝐩𝐥𝐞 𝐍𝐮𝐭𝐫𝐢𝐭𝐢𝐨𝐧 𝐒𝐞𝐜𝐫𝐞𝐭 🤫 ⁣
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That will help you get in shape, improve your health and maximize your energy levels…⁣
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*Build your plate in the simplest 𝐕𝐈𝐒𝐔𝐀𝐋 way possible*⁣
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𝘞𝘩𝘢𝘵 𝘥𝘰 𝘐 𝘮𝘦𝘢𝘯 𝘣𝘺 𝘵𝘩𝘢𝘵? 🤔 ⁣
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In the picture you can see a typical meal that I would eat ⁣
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If you can swipe across, you can see I’ve labeled each food to it’s macronutrient group⁣
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Visually it’s really simple to see⁣
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When things are simple, it’s easier to adhere to them, right?⁣
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Pick and choose your different foods from their macronutrient groups (swipe across to see my guide for this)⁣
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And build your plate in a way that you can see you’ve included what you’re meant to…⁣
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Which makes it easy to rinse and repeat over time ⁣
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Nutrition doesn’t need to be complicated⁣
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Keeping it simple really does help 🙂⁣
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𝐈𝐟 𝐲𝐨𝐮 𝐫𝐞𝐪𝐮𝐢𝐫𝐞 𝐟𝐮𝐫𝐭𝐡𝐞𝐫 𝐡𝐞𝐥𝐩 𝐰𝐢𝐭𝐡 𝐲𝐨𝐮𝐫 𝐧𝐮𝐭𝐫𝐢𝐭𝐢𝐨𝐧 𝐚𝐧𝐝 𝐬𝐞𝐞𝐢𝐧𝐠 𝐫𝐞𝐬𝐮𝐥𝐭𝐬, 𝐝𝐫𝐨𝐩 𝐦𝐞 𝐚 𝐃𝐌 𝐚𝐧𝐝 𝐰𝐞 𝐜𝐚𝐧 𝐡𝐚𝐯𝐞 𝐚 𝐜𝐡𝐚𝐭 💬 ⁣
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05/05/2026

𝐈𝐝𝐞𝐚𝐥 𝗪𝐨𝐫𝐤𝐨𝐮𝐭 𝐋𝐚𝐲𝐨𝐮𝐭 𝐟𝐨𝐫 𝐏𝐚𝐫𝐞𝐧𝐭𝐬 🏋️‍♀️⁣⁣⁣
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Here’s how I would build a clients workout to maximize both time efficiency and having effective workouts that target all muscle groups over a weeks worth of training ⁣⁣⁣
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This is more about the 𝐥𝐚𝐲𝐨𝐮𝐭 rather than the exercises themselves, so you would need to ‘plug and play’ exercises in if you were programming yourself ⁣⁣⁣
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Workouts like this should see you working hard and in and out of the gym within 45 minutes ⁣⁣⁣
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𝐇𝐚𝐯𝐞 𝐟𝐮𝐧! 👊⁣⁣⁣
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04/05/2026

𝐓𝐨𝐨 𝐌𝐚𝐧𝐲 𝐋𝐮𝐧𝐜𝐡𝐭𝐢𝐦𝐞 𝐂𝐚𝐫𝐛𝐬 𝐂𝐚𝐮𝐬𝐢𝐧𝐠 𝐀𝐧 𝐀𝐟𝐭𝐞𝐫𝐧𝐨𝐨𝐧 𝐒𝐥𝐮𝐦𝐩 🥱 ⁣⁣
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Now, this may not be the sole reason why afternoon energy dips happen⁣⁣
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For instance, if you’re only sleeping 4 hours at night, that’s your main issue right there! 🙈⁣⁣
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However, for a lot of my clients, I advise a meal higher in protein and fats for lunch⁣⁣
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As the majority of the time this results in better mental focus, energy and productivity for the rest of the working day⁣⁣
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We then can put some carbs in for dinner, as that usually more enjoyable from a social perspective ⁣
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Whilst also aiding in good, quality sleep at night ⁣⁣😴
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𝐒𝐨 𝐠𝐢𝐯𝐞 𝐭𝐡𝐢𝐬 𝐭𝐢𝐩 𝐚 𝐭𝐫𝐲 𝐚𝐧𝐝 𝐥𝐞𝐭 𝐦𝐞 𝐤𝐧𝐨𝐰 𝐡𝐨𝐰 𝐲𝐨𝐮 𝐠𝐞𝐭 𝐨𝐧 👌 ⁣
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#365
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01/05/2026

𝐓𝐡𝐢𝐬 𝐒𝐭𝐮𝐟𝐟 𝐢𝐬 𝐀𝐥𝐥 𝐒𝐮𝐩𝐞𝐫𝐟𝐢𝐜𝐢𝐚𝐥….⁣⁣⁣
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We can sit here and talk about calories or macro splits 🍉⁣⁣⁣
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Squats or lunges 🏋️‍♀️⁣⁣⁣
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The 18 different types of milk in the supermarket 🐄 ⁣⁣⁣
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Or what came first, the chicken or the egg? (The egg, right? 😉)⁣⁣⁣
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But it’s all surface level stuff⁣⁣⁣
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Not to say it has no relevance at all⁣⁣⁣
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But the reason you aren’t seeing results isn’t because the total amount of fats on your MyFitnessPal has gone red⁣⁣⁣
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Or that you’re spending 40 minutes starting at the screen on the elliptical instead of the treadmill 😴 ⁣⁣⁣
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It’s because you need to go deeper into the 𝗪𝐇𝐘⁣⁣⁣
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Your struggles, your pain and where you want to be in 6-12 months time ⁣⁣⁣
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What 𝐦𝐢𝐧𝐝𝐬𝐞𝐭 changes and 𝐥𝐢𝐟𝐞𝐬𝐭𝐲𝐥𝐞 𝐡𝐚𝐛𝐢𝐭𝐬 need to be improved…⁣
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To get you to where you want to be⁣
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It’s what I help all my clients with when they come onboard ⁣
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The ones who are able to get deeper into their WHY, end up getting the best results 💪⁣
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So today ask yourself, where am I going?⁣⁣⁣
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𝐒𝐭𝐚𝐲𝐢𝐧𝐠 𝐬𝐡𝐚𝐥𝐥𝐨𝐰 𝐚𝐧𝐝 𝐬𝐮𝐩𝐞𝐫𝐟𝐢𝐜𝐢𝐚𝐥, 𝐨𝐫 𝐝𝐢𝐠𝐠𝐢𝐧𝐠 𝐝𝐞𝐞𝐩? 👊⁣
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#365 ⁣

29/04/2026

𝐏𝐚𝐢𝐧 𝗪𝐡𝐞𝐧 𝐒𝐡𝐨𝐮𝐥𝐝𝐞𝐫 𝐏𝐫𝐞𝐬𝐬𝐢𝐧𝐠? 🤕 ⁣
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Make these 2 small changes and you should feel you’re able to lift better, add more weight and stay pain free 💪 ⁣
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𝐅𝐨𝐥𝐥𝐨𝐰 𝐦𝐞 𝐟𝐨𝐫 𝐦𝐨𝐫𝐞 𝐚𝐝𝐯𝐢𝐬𝐞 𝐟𝐨𝐫 𝐭𝐫𝐚𝐢𝐧𝐢𝐧𝐠 𝐩𝐚𝐢𝐧 𝐟𝐫𝐞𝐞 𝐚𝐧𝐝 𝐬𝐞𝐞𝐢𝐧𝐠 𝐚𝐰𝐞𝐬𝐨𝐦𝐞 𝐩𝐫𝐨𝐠𝐫𝐞𝐬𝐬 👇⁣
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#365

28/04/2026

𝐌𝐚𝐤𝐢𝐧𝐠 𝐓𝐢𝐦𝐞 𝐭𝐨 𝐄𝐱𝐞𝐫𝐜𝐢𝐬𝐞 𝐟𝐨𝐫 𝐏𝐚𝐫𝐞𝐧𝐭𝐬 🏋️‍♀️⁣
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Here’s 3 recommendations I give to my clients who are parents, to not only get their training done ⁣
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But also maximize what little time they do have and have an effective workout ⁣
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Yes, it’s harder as a parent, but it’s still not an excuse ⁣
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You just have to be a little smarter about things and stop comparing your life to before when you had kids ⁣👊⁣
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𝐀𝐧𝐲 𝐪𝐮𝐞𝐬𝐭𝐢𝐨𝐧𝐬 𝐝𝐨𝐧’𝐭 𝐡𝐞𝐬𝐢𝐭𝐚𝐭𝐞 𝐭𝐨 𝐚𝐬𝐤 🙏 ⁣
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#365

23/04/2026

𝐃𝐨 𝐘𝐨𝐮 𝐅𝐢𝐧𝐝 𝐘𝐨𝐮𝐫𝐬𝐞𝐥𝐟 𝐎𝐟𝐭𝐞𝐧 𝐌𝐚𝐤𝐢𝐧𝐠 𝐄𝐱𝐜𝐮𝐬𝐞𝐬?
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Blaming your metabolism, sweet tooth, genetics, carbs, or even your partner for your lack of results?⁣⁣
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Blaming outside variables is easy⁣. I’m not saying I’ve never done it
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But what is NOT easy, is putting the work in day after day is not⁣
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⁣After coaching hundreds of men and women over the last 14 years…⁣
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Those who are successful at making long lasting changes, do these 3 things:⁣⁣
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🔹𝐀𝐬𝐬𝐮𝐦𝐞 𝐫𝐞𝐬𝐩𝐨𝐧𝐬𝐢𝐛𝐢𝐥𝐢𝐭𝐲⁣
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You got yourself here, which is fantastic, because it also means you can get yourself out and make changes⁣
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No one else can 👍⁣⁣
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🔹𝐀𝐜𝐜𝐞𝐩𝐭 𝐩𝐫𝐨𝐠𝐫𝐞𝐬𝐬 𝐥𝐨𝐨𝐤𝐬 𝐝𝐢𝐟𝐟𝐞𝐫𝐞𝐧𝐭 𝐟𝐨𝐫 𝐞𝐯𝐞𝐫𝐲𝐨𝐧𝐞⁣
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Don’t get caught up because Sophie from work lost 5kgs last month and you ‘only’ lost 3kgs⁣
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Who cares⁉️⁣⁣
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Your journey is your own journey and progress is still progress.⁣
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🔹𝐂𝐞𝐥𝐞𝐛𝐫𝐚𝐭𝐞 𝐭𝐡𝐞 𝐬𝐦𝐚𝐥𝐥 𝐰𝐢𝐧𝐬⁣
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Squatted more than you ever have before? Great⁣
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Didn’t binge over the weekend? Awesome⁣
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Those jeans you haven’t worn in ages feel a little looser? Amazing. ⁣⁣
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It’s all part of the process⁣
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There will be bumps along the road but you have to stick to the plan and you will get there⁣
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I believe in you 🙂⁣⁣
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⁣𝐀𝐜𝐭𝐢𝐨𝐧𝐬 𝐧𝐨𝐭 𝐞𝐱𝐜𝐮𝐬𝐞𝐬 ⚔️ ⁣
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#365

21/04/2026

𝐍𝐮𝐭𝐫𝐢𝐭𝐢𝐨𝐧 𝐌𝐲𝐭𝐡𝐬 🤪

That you must stop believing as they are running your chances of seeing results

Here’s a general rule to abide by 👇

If it seems too good or ‘easy’ to be true…

It’s probably bullsh*t 🤣

𝐈𝐟 𝐲𝐨𝐮 𝐰𝐚𝐧𝐭 𝐟𝐮𝐫𝐭𝐡𝐞𝐫 𝐞𝐱𝐩𝐥𝐚𝐧𝐚𝐭𝐢𝐨𝐧𝐬 𝐚𝐬 𝐭𝐨 𝐰𝐡𝐲 𝐭𝐡𝐞𝐬𝐞 𝐦𝐲𝐭𝐡𝐬 𝐚𝐫𝐞𝐧’𝐭 𝐭𝐫𝐮𝐞, 𝐝𝐫𝐨𝐩 𝐦𝐞 𝐚 𝐃𝐌 📥

#365

11/03/2024

24/12/2023

𝐂𝐡𝐫𝐢𝐬𝐭𝐦𝐚𝐬 𝐓𝐢𝐦𝐞 🎅🏼 ⁣
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A time to eat, drink, have fun and make memories with friends and family ⁣
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Not to worry about weight gain, calories and how you look in the mirror⁣
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No event, festival or holiday that makes up a small fraction of your year should do this to you ⁣
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Those who are consistent and correct in what they do 90% of the year, don’t have to worry about these few days here and there….⁣
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Because they won’t have a detrimental affect on their body, health or mindset⁣
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So just a reminder for now and next year⁣
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What you do and how consistent you are the majority of the time⁣
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Is where your progress and ultimately your results, will come from ⁣
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Enjoy 🥧 ⁣
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