Sam Lloyd - Health and Wellness

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Sam Lloyd - Health and Wellness

Hi, I'm Sam, Business Owner & Mum to a teen. I'm a certified Health and Wellness coach, group coach & have been coaching for over 20 years.

My areas of interest are Stress, Wellness in the Workplace, Nutrition & Exercise.

14/08/2026

A veggie breakfast today:

Avocado
Cherry tomatoes
Half a lime squeezed
Black pepper
Sourdough - I’ve used Jason’s Multigrain

11g fibre
15g protein
4 portions of veg 😳
Lots of fabulous healthy fat

10/08/2026

I’ve not been having enough fruit and veg in the morning so this morning I made this….

Oat based with two portions of fruit, 7.5g fibre and 20g protein.

Recipe:

1/2 cup rolled oats
1/2 cup soya milk - choose the milk you love
1 medium egg - replace with a thicker vegan cream/yoghurt or kefir if you don’t eat eggs
Handful blueberries
One nectarine

Mix oats and liquid ingredients first.

Add fruit and mix.

Bake for 20mins in an oven on 180 or 10mins in the air fryer on 160.

Enjoy ###

PS - huge portion not sure I’m going to be able to eat it all 🙄

01/08/2026

🌻How is it already August?

This month's theme is Altruism - showing a selfless concern for the well-being of others, without care for one's own interests.

In a month when the children are off school, we are packing and unpacking (if we are lucky enough to go on holiday), we are still working and the household chores still need doing - we can often overlook our own self-care and that of others.

These suggestion will not only make someone else feel wonderful but will have a positive impact on you too.

Use this month suggestions to dip in and out of, to pick a few things you want to do or follow it for the whole month - the choice is yours.

I am going to do 22nd more often - phones down, head up, ears open and being fully present.

Let me know what you are going to focus on this month? ###

30/07/2026

🌸 I’ve been a little quieter than usual on here, and that was completely intentional.

We’ve just come back from a family holiday in Malta, and I made a conscious decision to step away.

No work
No laptop
Limited time on my phone
No posting holiday photos while we were away

Instead, I tried to be fully present 🥰

We explored, talked, laughed, wandered, discovered incredible places, watched sunsets, melted in the heat 🫠 and made memories for life that weren’t interrupted by notifications or the pressure to share in real time.

It’s funny how quickly you realise that the world feels bigger when you’re looking up instead of looking down at a screen.

As someone who talks a lot about health and performance, this was a reminder that recovery isn’t always about sleep, nutrition or exercise. Sometimes it’s about creating space. Space from work, from noise, from constant connection.

The photos can wait. The emails can wait. The social media posts can wait.

The moments and the connection can’t ❤️

I’m home now, feeling refreshed, recharged and ready for what comes next.

Has anyone else taken a proper digital break this summer?

Comment below and share your tips ###

22/07/2026

🍻🍾Let’s talk about Alcohol and Health

🍷 That glass of wine isn’t just adding calories… it also changes your body’s priorities.

Ever wondered why a night of drinking often ends with snacking or pizza, chips or just bad choices? And why the next day you crave more sugary, fatty foods?

Here’s what’s happening…

🍺 1. Alcohol is treated as a toxin by your body. Your body can’t store alcohol, so it immediately puts almost everything else on hold to break it down. Burning fat and processing other nutrients takes a back seat.

💧 2. It dehydrates you.
Alcohol suppresses the hormone that helps your body retain water, so you lose more fluid than usual. Even if you don’t feel thirsty, mild dehydration can contribute to headaches, fatigue, dizziness and poor concentration the next day.

🧠 3. Your decision-making changes.
Alcohol reduces activity in the part of the brain responsible for judgement and self-control. Suddenly that takeaway or late-night snack seems like a brilliant idea! At the same time, alcohol can increase appetite and make highly processed, high-fat, high-sugar foods much more appealing.

😴 4. Your recovery takes a hit.
Even if you fall asleep quickly after drinking, alcohol disrupts sleep quality, particularly REM sleep. Less restorative sleep affects energy, mood, motivation and even hunger hormones the following day.

🍩 5. The next-day cravings are real.
Poor sleep, dehydration and unstable blood sugar can leave you craving quick energy. That’s why many people reach for pastries, fried breakfasts or sugary snacks after a night out.

This isn’t about never enjoying a drink. It’s about understanding what’s happening inside your body so you can make informed choices.

A few simple ways to reduce the impact:

✅ Drink water between alcoholic drinks.
✅ Eat a balanced meal with protein, fibre and healthy fats before drinking.
✅ Try not to drink on an empty stomach.
✅ Rehydrate well before bed and the next morning.
✅ Be kind to yourself the next day and focus on nourishing your body rather than restricting food.

Knowledge isn’t about guilt—it’s about giving yourself the information to make choices that support your health.

What have you noticed about how your food choices change after drinking, or how you feel the next day?

15/07/2026

☀️There is something incredibly refreshing about stepping outside early in the morning while the rest of the world is still asleep.

No emails.
No notifications.
No rush.
Just fresh air, birdsong, and the chance to start the day on your own terms.

A morning walk isn’t just good for your body - it can help clear your mind, lift your mood, and set a positive tone for the day ahead.

Even 20–30 minutes of walking has been associated with improvements in energy, stress levels, and overall wellbeing.

The simple act of moving your body, getting natural daylight into your eyes, and taking a few deep breaths can make a real difference.

I’m a big believer that lasting wellbeing often comes from small, consistent habits rather than dramatic changes.

If you already have a morning ritual, I’d love to hear what it is. If not, perhaps tomorrow is the perfect day to start.

14/07/2026

Habits - what are you going to START and what are you going to STOP doing today?

I'm making a conscious effort to build new habits and I'd love to know if you are too?

Maybe its:

🚶‍♀️Walking more each day
💦 Drinking more water
🍽️ Eating more protein and fibre
📵 Spending less time on your phone
💤 Going to bed earlier
🥂 Cutting back on alcohol
💕 More self-care

Whatever it is, write it in the comments and make it public. There is power in writing your goals down and sharing with others.

How long does it take to build a habit? Well I hear regularly it takes 21 days but actually the science tells a different story.

A well known study from University College London found that habit formation took anywhere between 18-254 day, with an average of 66 days.

The good news is, missing one day did not derail habit formation.

Habit stacking - linking new habits to existing routines will help you succeed.

Remember - CONSISTENCY beats perfections

So over the next few weeks I am committing to the following:

1. 2 strength sessions a week in the gym (I'm currently doing 1)
2. Reducing caffeine to one coffee and one tea a day
3. Reading before bed and monitoring the impact on my sleep

What one thing will you commit to? Comment below ⬇️

We will all be rooting for you ###

11/07/2026

💦Hydration is about much more than just quenching your thirst.....

As the UK experiences another spell of hot weather, it’s worth remembering that our bodies are constantly losing water – not just through exercise, but also through breathing and sweating, even while we sleep.

As a Certified Health & Wellness Coach, one of the simplest yet most effective habits I encourage is staying consistently hydrated.

Here are a few evidence-based tips:

💦 Start your day with a glass of water to begin replacing fluids lost overnight.

🥤 Sip regularly throughout the day. Don’t wait until you’re thirsty – thirst is a sign your body is already starting to become dehydrated.

🍓 Eat your water too! Foods such as berries, cucumber, tomatoes, melon and lettuce are naturally high in water and contribute to your daily fluid intake.

🧂 Remember electrolytes. If you’re sweating more than usual, enjoying balanced meals containing natural sources of sodium helps your body retain the water you drink.

👀 Check your urine colour. Pale straw yellow is usually a good sign you’re well hydrated, while darker urine often means it’s time to drink a little more.

Research shows that even mild dehydration (around 1–2% loss of body weight through water) can affect concentration, mood, physical performance and how tired we feel. Staying hydrated supports everything from temperature regulation and circulation to digestion and brain function.

Most people will need more fluid during hot weather, so listen to your body, drink regularly and adjust your intake if you’re spending time outdoors or being active.

Looking after your health doesn’t always require big changes. Often it’s the simple daily habits - like drinking enough water - that make the biggest difference over time.

Stay safe, stay cool and stay hydrated. 💙

Sources: British Nutrition Foundation; NHS; European Food Safety Authority (EFSA); American College of Sports Medicine.

04/07/2026

Yesterday’s news about the NHS exploring rewards for walking for 30 minutes a day is a great reminder that one of the most effective things we can do for our health doesn’t require a gym membership or expensive equipment.

Research shows that regular walking can:

🚶‍♀️ Reduce the risk of heart disease and stroke

🧠 Improve mood and reduce symptoms of anxiety and depression

💪 Help maintain a healthy weight and improve insulin sensitivity

🦴 Strengthen bones and muscles

😴 Improve sleep quality

🩺 Lower the risk of developing type 2 diabetes and high blood pressure

Even better, studies suggest that as little as 30 minutes of brisk walking on most days can reduce the risk of premature death by around 20%, with even greater benefits the more active you become.

Don’t have 30mins well you don’t have to do it all at once - three 10-minute walks provide many of the same benefits.

Small, consistent habits really do add up. Every step counts. 💚

Address

Bawtry

Telephone

+447794866415

Website

http://www.templespa.com/samlloyd, http://www.tropicskincare.com/samlloyd

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