Testimonial video

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Testimonial video

Michelle Evans

Project S has made me think about me and looking after myself. On a Saturday night at 21:00 I had a call from work. Usually, I answer and try and sort things out but this time I said, ‘it’s Saturday night and I need a break, talk tomorrow’ (it wasn’t urgent btw). I’d never have done that previously, but mentally I was tired and needed to switch off and have me time.

I am now motivated and challenged thanks to Sam and Project S. I can see and feel my body changing. I was in good shape at the start but now I’m in even better shape physically and mentally.

I had plateaued and wasn’t getting the results I wanted. I was bored and wasn’t fuelling myself properly for exercise!

Sam is fantastic. He may not be there physically but is a WhatsApp message or a phone call away if you want him. His workouts are challenging. His motivational wisdoms are great and full of sense. You just know he actually lives what he’s telling you. Sam is real and genuine. He cares and wants to help! Trust me, signing up with Sam is the best thing your body and soul can do!

Jack Breslin

I reached out to Sam because I needed a structure in my life regarding fitness and food as well as help to lose weight and get fit! I feel a lot healthier physically and mentally. I feel better about myself and also sleeping much better at night!

I actually tried on all my clothes I got last year when I was at my heaviest and now none of them fit because they’re too big! Very pleased to see the benefits from this course.

Sam is definitely worth it. His fitness programmes and diet plan has certainly helped me and I will continue to use them after Project S.

Ben Cowe

I now feel more confident with myself. Being able to workout in the comfort of my home rather than the worry of being in the gym has also increased my motivation levels.

One of the biggest successes for me has been adding fruit into my diet. I am now excited to continue my fitness journey on my own and take everything I have learned away from you! Thank you Sam, I couldn’t have done it without you.

Nicole Byron

Now I’m at the end of this project I am really motivated. I have realised that slow progression is better as it is more sustainable. And that these small lifestyle changes will allow me to live life whilst getting a better physique. I can do so much more now compared to when I began. Now I can take everything I have learned and use it in the future.

I also got my bridesmaid dress fitted and it was a little big, this was after I had lost one stone!

I have even began to put more effort into cooking myself and trying out new meals which turned out amazing – would you believe I had never had avocado before?!?! I’m now obsessed.

Thanks so much Sam it’s been amazing!

Marie McLaughlin

I like that I didn’t have to do BURPEES!

I think this programme is a good point to start especially if you want to improve your habits long term. It incorporates training and nutrition. Best of all Sam is really approachable.

In other programmes there is a big emphasis on food and meal planning but during Project S I didn’t need to change my diet. I just had to make realistic alterations.

I work in IT and at home so on a ‘really good day’ I get about 500 steps in but on this programme I’ve managed to do 10,000 steps per day! I think this is really good for your mental health apart from anything else.

We don’t weigh ourselves often on the programme but at the halfway point I had lost 6kg and that was a massive boost to me because I didn’t feel like I had been dieting!

I’ve also enjoyed the fact I don’t need to workout in front of other people.

The fact Project S is only 63 days long means it was really doable in my mind. This was exactly what I needed.

Chris Dolan

After years of binge diets, I now realise I can eat what I like within reason with nothing banned (like no fruit as I had on Cambridge diet), this has helped me make the changes long term.

I’m also now looking at my targets across the week as opposed to daily and this helps me balance working hard and having relaxing time. I have learned to be more organised with my training and work, and I am planning my sessions into my day so they do not clash with any work issues. In the past I have lost momentum but I am now more determined. I am dealing with blips and not chucking it.

A friend told me I was a different person… thanks again for everything. I really enjoyed it and I have learned a lot!

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If you missed the article on post-sleep routine, have a read after you have consumed this one. It’s time to master your pre-sleep routine. So many of us struggle to have a good night’s rest. I am going to give you six tools to optimise your sleep. What’s more important than preparing yourself for the day? Preparing yourself for rest. Are you ready to further optimise your day? This routine begins 30 minutes before sleep and will give you sufficient time to wind down for the evening. Problem one No routine. We have established routines for many aspects of our lives. They allow us to live effectively and efficiently. Let me give you just one example. When you leave the house you usually put your clothes on, go for a pee, grab your keys, and wallet or purse. Why? Because this is what you need when you leave the house. A routine like this one may not even feel like a routine because you do it so often it becomes automatic. Even subconscious. Oh, that reminds me. Driving. You will definitely have experienced this routine. Driving from A to B in auto pilot. A number of habits and routines have combined to allow your body and mind to subconsciously carry out the actions required to transport you effectively and efficiently from A to B. How can you expect to sleep effectively and efficiently if you do not have a routine? Solution one Routine. Find your pre-sleep routine and stick to it. Take a shower, brush your teeth, and get into your nightwear. Our bodies love going from warm to cool before bed. I recommend a warm shower before you head off to sleep. Once you have found three or four steps that are right for you, stick to them consistently. This will arm you with the ability to carry out you pre-sleep routine without even thinking about it and your subconscious mind will start to recognise it’s almost time for some sleep. Problem two Bright lights. The streetlight is bursting through the cracks in your curtains or blinds. Your hallway light is creeping in under your door. Your television standby light is blinding you in the dark. Your heating is on and you have to stick a leg out the duvet to cool down. You have left the dishwasher and washing machine on and now they sound like pneumatic drills. You’re tossing and turning; restless in your pursuit of sleep. Solution two Lights off. Ensure your sleeping environment is dark, cool, and quiet. Scan your room over the next few evenings. Is it dark enough? Get some black out blinds or curtains. Is it cool enough? Open a window 15 minutes before bed. Is it quiet enough? Turn off your electrical devices and machines. Make your bedroom a sleeping sanctuary. Problem three Full belly. Eating food before you go to sleep can leave you feeling bloated. And if it is sugary your blood sugar level can spike; not what you need before bed. You want the body to be in equilibrium.   Solution three Equilibrium belly. Non-negotiable: no food 30 to 60 minutes before bed. Problem four Full bladder. You’re about to nod off and you realise you need a pee. You try to forget about it and four hours later you wake desperate for the toilet. It’s 03:00 and you should be in your deep sleep zone. Instead you need to leave your warm bed in the middle of the night and head to the toilet. You are now wide awake and as you trudge back into bed your brain starts firing signals of frustration, ‘you should have just gone before you went to sleep, you idiot!’ You are back in bed, lying on your back. Your eyes are as wide as a rabbit’s caught in the headlights. Solution four Empty the bladder. Take a sip of water, go to the toilet, and make sure this is the last thing you do before bed. Problem five The phone. Scrolling on your phone in bed, watching Netflix in bed, and answering emails in bed. Essentially being online when in bed. This is going to continue to stimulate the mind and not contribute to any natural release of melatonin. You need this to feel sleepy. Solution five No phone. Turn off your television and electrical devices. Try leaving your phone on the other side of your room. This will not only stop you scrolling in bed but when your alarm goes off in the morning it will force you to get up and out of that warm duvet. Problem six STRESSED. You dive into bed and expect to fall asleep instantly. Five minutes go by and nothing. Ten minutes go by and nothing. Twenty minutes go by and you start to get agitated. Why can’t you fall asleep? You roll over. Change position. Again. And again. And again. Still nothing. In fact, you now feel more awake than you did before you got into bed. ‘Argh!’ Solution six Relax. Reduce the pressure. Get into bed and read for ten minutes, or set a ten-minute timer on an audiobook or podcast. If that doesn’t work maybe you aren’t ready? If you are wide awake in bed and trying to force yourself to sleep this isn’t going to work. Maybe it’s time to reset? Get up and out of bed – go to the toilet, have a drink of water, read a couple of pages of a book (in another room), and then head back into bed 10-15 minutes later. Your body has had an opportunity to reset. You don’t eat when you’re not hungry so why do you expect to fall asleep when you’re not tired? Now you are ready. Our bodies love routine. Keep it simple and keep it the same. Giving just one of these a shot could have a significant impact on your sleep quality. If you enjoyed this article you may enjoy working with me for the next 63 days. On Monday, 20 others and I begin the PSL challenge. Today is the last day to join … if you want to find out more or join the challenge click here.