Sam Longman Health & Wellness Coach

28/10/2026

✨ DO IT TIRED. DO IT SCARED. DO IT UNMOTIVATED. ✨

Because one day, you’ll look back and be so grateful that you did. 🫶🏼

You don’t have to feel motivated every single day. You don’t need to have everything figured out, and you certainly don’t need to wait until Monday to start again.

Whether it’s making time for yourself, building healthier habits, working on your mindset or taking steps towards feeling better in yourself, remember that small steps still move you forward. 💗

Some days will feel easier than others, but consistency isn’t about being perfect. It’s about showing up for yourself, even when it feels difficult.

Your future self will thank you for the effort you make today. ✨

💬 Your turn! What’s ONE thing you’re going to do for yourself today, even if you don’t feel like it? Tell me in the comments! 👇🏼

And if you’re ready to make a change but don’t know where to start, DM me “START” and let’s chat about how I can support you. 💌

26/10/2026

Here’s what I eat to maintain my 3 stone weight loss

Forever grateful to have finally ended the diet cycle

If you’d like to break that cycle too comment ‘cycle’ below

25/10/2026

Starting the festive period already feeling uncomfortable in your clothes is NOT the one!!

We have 8 weekends left until Christmas…. You heard me… EIGHT!!

Yes you’ll have work parties, family get together, time catching up when friends during December…. BUU WE STILL HAVE THE DAYS IN BETWEEN!!

Let’s make them count!

Comment below and ill send you the details 🙌🏻

21/10/2026

💫 Guess what? It’s about so much more than just the number on the scales…

When I look at these two photos, I don’t just see a physical transformation. I see a change in confidence, mindset and the way I feel about myself. ❤️

I know what it feels like to put yourself last, to lose a little bit of yourself along the way and to feel like you need to start all over again.

But this journey taught me that feeling better in yourself isn’t just about weight.

It’s about:
✨ Having the confidence to walk into a room and feel good about yourself.
✨ Finding the energy to do the things you love.
✨ Feeling comfortable in your own skin.
✨ Building habits that support your health and wellbeing.
✨ Realising that you deserve to make yourself a priority, too.

And most importantly, understanding that you don’t have to be perfect to make progress. 🫶

This is why I do what I do today. As a Health & Wellness Coach, I want to help other women feel better in themselves, build sustainable habits and make changes that fit into real life.

Because you deserve to feel good about yourself at every stage of your journey. ❤️

So, tell me… what would feeling better in yourself mean to YOU? 👇

19/10/2026

🍅❤️ Easy Roasted Red Pepper Soup! ❤️🍅

Looking for something quick, easy and full of flavour? This roasted red pepper soup is perfect for a cosy lunch or a light dinner! 🥣

Simply roast your red peppers, throw in the other ingredients and blend! 🙌

Healthy eating doesn’t have to be complicated. Sometimes the simplest meals are the best! ❤️

💬 Would you give this one a try? Let me know in the comments!

12/10/2026

Are you stuck in the all-or-nothing cycle? 🔄

🙋‍♀️ Always starting again on a Monday?
😔 Feeling guilty when things don’t go to plan?
🤦‍♀️ Telling yourself you’ve messed up, so you might as well start again next week?

If this sounds familiar, this is for YOU. ❤️

You don’t need another diet. You don’t need to be perfect. And you certainly don’t need to keep starting over.

It’s time to break the cycle, let go of the guilt and start building habits that work for YOUR life. ✨

That’s why I’ve created my FREE guide: 10 Tips to End the Diet Cycle — to help you start making changes without the pressure of getting everything right.

👇 Want your FREE copy?

Comment FREE below and I’ll send you the link!

Let’s stop starting over and start moving forward, one small step at a time. 💕

09/10/2026

Hi, I'm Sam and I'm a Health & Wellness Coach based in the UK, although I can support you no matter where you live

I'm here to help you put yourself back onto your list of priorities and start feeling like YOU again.

It's so easy to use sight of yourself... Life, Work, Home, Kids, they all go to the top of the list of our priorities and before you know it you've forgotten about what you need!

You can't pour from an empty cup and I'm a firm believer that when you feel your best, everyone around you benefits from that too.

I'll help you build a personalised, realistic & sustainable plan that fits with your life and routine to help you reach your goals.

With my continuous support I'll be here cheering on every win, keeping you accountable and picking you up when you feel things are starting to take over again.

My goal is to help you refind yourself and get you back to being and feeling like YOU again.

Head over to my website and use 'contact me' to get in touch.

Sam x

Personalised one on one support and accountability to help you reach your goals

09/10/2026

🙋‍♀️ Do you ever try to change EVERYTHING at once?

You decide that this is it… you’re going to eat better, exercise more, drink more water, get more sleep and finally put yourself first! 💪

But then real life happens. The week gets busy, motivation dips and suddenly that big plan feels impossible. Sound familiar? 🙈

Here’s your reminder that you don’t have to change everything to start making a difference. ❤️

✨ Choose ONE small change.
✨ Make it realistic for your everyday life.
✨ Focus on progress, not perfection.

You don’t need to wait until Monday, start a whole new plan or get everything right. You just need to take one small step in the right direction.

So, I’d love to know… if you could focus on ONE thing to improve your health and wellbeing this week, what would it be? 👇

Drop it in the comments! Let’s make those small changes count. 💕

09/10/2026

Do you start off with the best intentions?

You make a plan. You feel motivated. You’re ready to make some changes…

…and then a few days later, life gets in the way and suddenly you feel like you’re right back at square one. 😩

That’s where I come in. 🫶🏼

I’m here to help you create a plan that’s realistic, works towards your goals, but most importantly, fits around YOUR life and YOUR routine.

Because there’s no point following a plan that looks perfect on paper but doesn’t work in real life.

I’ll be there to keep you accountable, help you make adjustments when things change, and give you the support you need along the way.

And I’ll cheer you on too… because that’s important! 👏🏼

Sometimes we’re far too quick to focus on what we haven’t done and forget to recognise how far we’ve actually come.

And this isn’t just about weight loss.

Maybe you want more energy.
Maybe you want to improve your relationship with food.
Maybe you want to feel healthier, sleep better, move more, build healthier habits or simply feel more like YOU again.

Whatever your goal, you don’t have to figure it all out alone. 💕

Sometimes you just need someone in your corner, keeping it real and cheering you on.

If you’d like to know more about how I can support you with your health and wellness goals, send me a DM with the word REAL and let’s chat. 💬🫶🏼