https://www.strongwithsam.fit/articles daily 0.75 2024-12-13 https://www.strongwithsam.fit/articles/how-many-reps-should-i-do monthly 0.5 2024-12-13 https://images.squarespace-cdn.com/content/v1/6266b911173c0074464e5714/4124e17f-8ce9-487e-ab1c-e35ba11a9916/2.png Articles - How Many Reps Should I Do? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6266b911173c0074464e5714/39b1adb2-b370-4865-bf58-d416962d7d11/3.png Articles - How Many Reps Should I Do? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6266b911173c0074464e5714/8031cc5f-0d06-47f5-8e6f-b4d36b473ca6/1.png Articles - How Many Reps Should I Do? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6266b911173c0074464e5714/c144fb2f-25c4-4088-923a-23cbe2621b6e/4.png Articles - How Many Reps Should I Do? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.strongwithsam.fit/articles/are-you-overeating-protein monthly 0.5 2024-07-26 https://images.squarespace-cdn.com/content/v1/6266b911173c0074464e5714/f578dc3c-4359-43b9-9354-2e83542cbee6/Is+adding+in+protein+slowing+your+fat+loss+%28800+x+1200+px%29.png Articles - Are You Overeating Protein? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.strongwithsam.fit/articles/revisiting-clean-eating-in-2024 monthly 0.5 2024-02-06 https://images.squarespace-cdn.com/content/v1/6266b911173c0074464e5714/7b1342b8-6f3e-46ad-b68a-514ffd1a8e22/More+processed+%283%29.png Articles - Revisiting Clean Eating in 2024 - Make it stand out Frozen produce can be a great option if fresh produce is out-of-budget or if you find yourself not using it before it spoils! https://images.squarespace-cdn.com/content/v1/6266b911173c0074464e5714/47687082-9b5c-4d44-99de-92255d16bc47/More+processed.png Articles - Revisiting Clean Eating in 2024 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6266b911173c0074464e5714/12839ebd-30c9-4d4d-ad98-6c2670e7fa73/clean-eating-meme.jpg Articles - Revisiting Clean Eating in 2024 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6266b911173c0074464e5714/a564b578-65d9-4566-bcb9-9dcdd313d2c9/More+processed+%282%29.png Articles - Revisiting Clean Eating in 2024 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6266b911173c0074464e5714/7eddc487-825a-4704-bb24-2087bb07f19a/Neat+Minimalist+Comparison+Instagram+Post+%281%29.png Articles - Revisiting Clean Eating in 2024 - Make it stand out The health halo is real: you can see that the product on the left is a dairy-free ice cream made to look healthy and clean, while the one on the right is more traditional and straightforward about being, well, ice cream: the labels show that the “clean” version still has 12 g added sugar, and 20 g fat per serving, with 18 g of that being saturated fat! Now, both are great as a treat, but one might make you think you’re making a healthy sacrifice, while the other is clearly just ice cream. Read your labels, folks! https://www.strongwithsam.fit/articles/hungry-after-eating monthly 0.5 2024-01-07 https://images.squarespace-cdn.com/content/v1/6266b911173c0074464e5714/07c8c4ec-0800-492b-9615-5a661e5e18c5/Hungry+right+after+eating+%281%29.png Articles - Why Am I Hungry Right After Eating? Examining the After-Dinner Munchies - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6266b911173c0074464e5714/1b9b9b2e-cc53-4a27-8ed9-366a00916c94/IMG_BAF00CD9AA2B-1.jpeg Articles - Why Am I Hungry Right After Eating? Examining the After-Dinner Munchies - Make it stand out All food groups represented! I love including multiple types of veggies on my plate to get an extra boost of fiber and vitamins while adding volume to the meal. https://www.strongwithsam.fit/articles/body-fat monthly 0.5 2023-11-28 https://images.squarespace-cdn.com/content/v1/6266b911173c0074464e5714/7c6e6aa3-d56b-4b75-aed0-4aa8c9339c78/male-bf-percentage.jpeg Articles - How to Measure Body Fat - How Various Body Composition Tests Stack Up - Make it stand out Visual body fat percentage chart - male https://images.squarespace-cdn.com/content/v1/6266b911173c0074464e5714/d8e5d544-ce73-41a9-ada2-def984e9d683/gettyimages-1258867701-612x612.jpg Articles - How to Measure Body Fat - How Various Body Composition Tests Stack Up - Make it stand out A subject sitting in the BodPod - if you’re a space fanatic, maybe this is the test for you! https://images.squarespace-cdn.com/content/v1/6266b911173c0074464e5714/3ea2940a-c36a-418d-8556-33ffdbe7eb58/Before+after+minimal+skincare+Instagram+post.png Articles - How to Measure Body Fat - How Various Body Composition Tests Stack Up - Make it stand out My body years ago vs now… I have put on a considerable amount of muscle and shed some fat through many phases of building and cutting. These big changes take time! https://images.squarespace-cdn.com/content/v1/6266b911173c0074464e5714/d7fcc369-4b3c-4d7b-9dda-405cb0bce4f7/inbody.png Articles - How to Measure Body Fat - How Various Body Composition Tests Stack Up - Make it stand out InBody 270 Body Composition Analyzer https://images.squarespace-cdn.com/content/v1/6266b911173c0074464e5714/83726278-314f-4a7e-bd63-709fe8bee6a9/Facetune_24-11-2023-13-08-52.JPG Articles - How to Measure Body Fat - How Various Body Composition Tests Stack Up Me (Sam Hojnowski) and my trusty calipers that I bought after doing the research for this article!!! https://images.squarespace-cdn.com/content/v1/6266b911173c0074464e5714/595a1532-61c3-4be9-b446-11013e0ff3fa/nutrients-13-02493-g007+%281%29.png Articles - How to Measure Body Fat - How Various Body Composition Tests Stack Up - Make it stand out Hydrostatic Underwater Weighing - subject is lowered into the water on a special scale https://images.squarespace-cdn.com/content/v1/6266b911173c0074464e5714/693edc06-203c-4eb5-83d7-07911b091553/DEXA_scanner_in_use_ALSPAC.jpg Articles - How to Measure Body Fat - How Various Body Composition Tests Stack Up - Make it stand out DEXA Scan in Progress! https://images.squarespace-cdn.com/content/v1/6266b911173c0074464e5714/4a131134-2888-4b89-8e09-5af34e9b00ba/female-bf-chart.jpeg Articles - How to Measure Body Fat - How Various Body Composition Tests Stack Up - Make it stand out Visual body fat percentage chart - female https://images.squarespace-cdn.com/content/v1/6266b911173c0074464e5714/4e9c111e-1f30-4faa-8082-09111b801535/it085194_2.jpg Articles - How to Measure Body Fat - How Various Body Composition Tests Stack Up - Make it stand out Calipers are used to measure skinfolds in various areas that tend to accumulate fat, like the suprailiac fold. https://images.squarespace-cdn.com/content/v1/6266b911173c0074464e5714/e48c752a-605f-4e5a-9738-474870ffd39b/ACE+Body+Fat+Percentage+Categories.png Articles - How to Measure Body Fat - How Various Body Composition Tests Stack Up - Make it stand out The American Council on Exercise’s categorization of body fat percentages https://www.strongwithsam.fit/home daily 1.0 2024-12-06 https://images.squarespace-cdn.com/content/v1/6266b911173c0074464e5714/b7d47621-703f-4f2d-ad78-e0fe28934a2a/IMG_9437.jpg https://images.squarespace-cdn.com/content/v1/6266b911173c0074464e5714/4fc27a1c-069c-416c-b78d-6dbf7934b048/IMG_9497.jpg Home - Get the Competitive Edge I offer strength and conditioning training for athletes of all ages, as well as powerlifting coaching. Whether you compete or are an athlete at heart, I will get you to the next level of performance! https://images.squarespace-cdn.com/content/v1/6266b911173c0074464e5714/477bd443-cfe0-4d18-8957-61c7a43cd564/IMG_2785.jpg Home - Designed with you in Mind I’m here to help you reach your goals and motivate you every step of the way. I craft each program carefully with the individual in mind. Your workouts will be 100% specific to you! https://images.squarespace-cdn.com/content/v1/6266b911173c0074464e5714/1700934965004-N82W6AMG932E7315XEXI/image-asset.jpeg Home - Nutrition for People who Love Food Though I coach healthy eating and fat loss, I am a foodie who loves to cook and eat, and I reflect that in my coaching! I won’t give you a one-size-fits-all meal plan that will have you eating nothing but boiled chicken, or send a list of foods you can’t eat. I help my clients find ways to improve their health and body in the most delicious way possible!! https://images.squarespace-cdn.com/content/v1/6266b911173c0074464e5714/e7c55f9a-92f5-4689-a6c6-f752d1852d9c/IMG_9327.jpg Home - Transform your Health I offer fat loss and body recomposition coaching, but the focus is always health first. Though you may begin to feel and look better within a few weeks, we focus on building health habits that will last a lifetime. You’ll never have to sacrifice your health to get results! https://www.strongwithsam.fit/sign-up daily 0.75 2022-05-13 https://images.squarespace-cdn.com/content/v1/6266b911173c0074464e5714/f1a06d6a-c296-49d4-aefd-fa805560fcda/IMG_2812.jpg Sign Up https://www.strongwithsam.fit/contact daily 0.75 2022-05-13 https://images.squarespace-cdn.com/content/v1/6266b911173c0074464e5714/669c12d6-c5f3-4ca6-ab4e-1766b4ef3aef/IMG_2794.JPG Contact https://www.strongwithsam.fit/about-1 daily 0.75 2024-12-06 https://images.squarespace-cdn.com/content/v1/6266b911173c0074464e5714/c5eb2bd0-6f97-4205-a659-7a6a7b99f4ad/IMG_9424.jpg About - Hi, I’m Sam. I am a personal trainer and nutritionist, and I want to help you get healthy and love the process! Growing up, I never felt athletic or good about my body. I was overweight, and all I knew about fitness was what I had learned from magazines and what I saw teammates doing. That only led me to temporary results that required more work than they were worth, and wrecked my self esteem when I would inevitably gain weight back. It was only when I learned about how to build muscle effectively and eat to fuel my performance that I actually saw lasting change - not only in my body, but also in my confidence! As I put more work into my health and performance, I began to see that I was absolutely worth the work I put in! My love for fitness grew so much that I got my personal training certification in 2020, and began training clients part time alongside a full time job as an electrical engineer. After two years of helping people get fit on the side, I realized that this was my calling, and I had to turn it into a career! I have since become a certified nutritionist, specializing in sports performance, body recomposition, and eating for sustained energy. I am also a powerlifting coach, runner, Pilates instructor, and kickboxing instructor! I am so passionate about many areas of fitness, and I want to share that with you and help you DO ALL THE THINGS! I’ll say that again: if you love a lot of things, you don’t have to stay in your lane! So whether you’re trying to lose some fat, compete in a powerlifting meet, get super freaking strong, train for a race, OR just find a form of exercise that fits you, I’m here to support every step of your journey! https://www.strongwithsam.fit/services daily 0.75 2025-01-13 https://images.squarespace-cdn.com/content/v1/6266b911173c0074464e5714/cb283ced-3c7a-47c1-99ca-386cf7999ebd/Client+Testimonials.png https://www.strongwithsam.fit/newsletter daily 0.75 2024-07-26 https://www.strongwithsam.fit/apply daily 0.75 2024-12-06 https://images.squarespace-cdn.com/content/v1/6266b911173c0074464e5714/1733491329985-RNYMD1612QDFWOORZ4SQ/image-asset.jpeg https://images.squarespace-cdn.com/content/v1/6266b911173c0074464e5714/1733491286034-4TOIQJY4SCLJTQUH4WVP/image-asset.jpeg