Sam Longman Health & Wellness Coach

Sam Longman Health & Wellness Coach 3 stone lost
Weight Management Support
Level 3 Nutrition Accredited
Qualified Health & Wellness Coach
Recognised as an Expert Consultant

What does a well-balanced day of eating actually look like for me?👇🏼This. 👆🏼A day of eating that includes plenty of prot...
01/09/2026

What does a well-balanced day of eating actually look like for me?👇🏼

This. 👆🏼

A day of eating that includes plenty of protein, a good variety of foods, meals that keep you satisfied… and food you genuinely enjoy. 🫶🏼

Because eating well doesn’t mean eating the same “healthy” meals every day.

It doesn’t mean cutting out the foods you love.

And it certainly doesn’t mean feeling hungry just because you’re trying to reach a goal.

It can look like this — simple, enjoyable, satisfying and balanced. ❤️

The key is looking at your overall day and week, rather than worrying about whether every single meal is “perfect”.

When you get the balance right, you can make progress without feeling like you’re constantly dieting.

And honestly… isn’t that the kind of approach that’s much easier to stick to? 🙌🏻

If you want help finding that balance for yourself, DM me “BALANCE” and let’s chat. 💗

I thought losing weight was the goal… but it turns out, it was only the beginning. 💗For a long time, I thought the numbe...
30/08/2026

I thought losing weight was the goal… but it turns out, it was only the beginning. 💗

For a long time, I thought the number on the scales would change everything.

And yes, I set myself a goal to lose weight — and I did.

But what I didn’t expect was how much more I would gain along the way.

✨ Learning how to nourish my body
✨ Moving because it makes me feel good, not because I felt I had to
✨ Becoming stronger
✨ Making time for myself
✨ Feeling more confident
✨ Understanding that my health is about so much more than a number

I had spent years putting myself at the bottom of my own priority list.

Until I realised something…

I deserved to be on that list too.

This journey has taught me that looking after yourself isn’t selfish. Choosing yourself isn’t selfish. Wanting to feel healthier, stronger and happier in your own body isn’t something you need to apologise for.

And the biggest change?

I stopped chasing a smaller version of me…

and started building a healthier version of me. 🫶🏼

So if you’re reading this and you’re waiting for the “perfect” time to start — please don’t.

Start small.
Start imperfectly.
Start with one choice today that your future self will thank you for.

Because your health deserves to be a priority. And so do you. 💗✨

Sometimes the hardest part of making a change is simply not giving up on yourself. 🩷There will be days when you don’t fe...
27/08/2026

Sometimes the hardest part of making a change is simply not giving up on yourself. 🩷

There will be days when you don’t feel motivated. Days when progress feels slow. Days when you wonder if it’s even worth it.

But remember why you started.

You don’t need to be perfect. You don’t need to do everything at once. Just keep choosing the next small thing that moves you forward.

Don’t give up on you. 💚

Your future self will thank you for keeping going. ✨

MindsetMatters YouveGotThis

25/08/2026

What’s something you LOVE doing… but rarely make time for? 🤍

Sometimes we’re so busy looking after everyone else, getting through the to-do list and keeping life moving, that we forget to make space for the things that actually make us feel good.

Find something you love — a walk, a workout, reading, getting out in nature, coffee with a friend, dancing around the kitchen… whatever makes you feel like YOU.

And then do it more. ❤️

Not when everything else is done.
Not when you’ve got “more time”.
Not when you’ve earned it.

Make the time. Take the time.

Because looking after yourself isn’t selfish. It’s part of looking after the life you’re building. ✨

So… what’s one thing you love that you’re going to make more time for this week? 👇

How many times have you said, “I’ll start again on Monday”? 🙋‍♀️Honestly… I lost count.Every Monday became another fresh...
18/08/2026

How many times have you said, “I’ll start again on Monday”? 🙋‍♀️

Honestly… I lost count.

Every Monday became another fresh start. Another promise to myself. Another week of trying to “get back on track” after feeling like I’d failed again.

Until one day, I realised I didn’t need another Monday.

I just needed to stop starting over and start sticking with it. ❤️

I was sick of feeling like I was constantly failing. Sick of the guilt. Sick of waiting for the “perfect” Monday to finally get it right.

And that’s when things changed.

If you’re stuck in that same cycle of Monday → good intentions → life happens → guilt → restart, you don’t need to keep doing this on your own.

💬 Drop me a message with the word “MONDAY” and let’s chat about how you can finally break the cycle and make this time different.

You don’t need another Monday.
You need a plan you can actually stick to. 💕

✨ Ready to feel like YOU again? ✨If you’re fed up with starting over, waiting for the “right time” or feeling like you’v...
11/08/2026

✨ Ready to feel like YOU again? ✨

If you’re fed up with starting over, waiting for the “right time” or feeling like you’ve lost your confidence, I’m here to help. 💕

With my support, you’ll have a plan that works around your lifestyle, your routine and YOU — with 1-to-1 support, guidance, accountability, free guides and trackers to help keep you on track.

I have just 5 spaces available. 🩷

💬 Comment READY below or DM me “READY” and I’ll send you all the details.

You don’t have to feel ready first. Being ready is a decision, not a feeling. 💫

https://www.one2onediet.com/Sam_L

06/08/2026

When I said I was giving up wine for the school holidays… this isn’t quite what I had in mind. 🤣🍷

Turns out surviving six weeks with the kids requires some kind of coping strategy… 😂

Who’s counting down to September already? 🙋‍♀️

✨ Over 6 stone gone… and a life still being lived! ✨My amazing client, Karen has lost an incredible 6+ stone, and what I...
23/07/2026

✨ Over 6 stone gone… and a life still being lived! ✨

My amazing client, Karen has lost an incredible 6+ stone, and what I love most is that she hasn’t put her life on hold to do it. ❤️

She’s enjoyed holidays, nights out, family celebrations, social events and special occasions… all while working towards her goals. Because losing weight shouldn’t mean missing out on making memories.

The transformation isn’t just about the number on the scales. It’s about confidence, feeling comfortable in your own skin, and proving that with the right support and a plan that fits around your life, amazing results really are possible.

If you’ve been thinking, “I wish that could be me,” let this be your sign…

It absolutely can be.

📩 Drop me a DM with the word START or comment 💚 below, and let’s chat about how we can help you begin your own journey.

✨ Your complete guide to making healthier choices is here! ✨Ever stood in the supermarket thinking you’re making a healt...
21/07/2026

✨ Your complete guide to making healthier choices is here! ✨

Ever stood in the supermarket thinking you’re making a healthy choice, only to find out later there was a better option?

My Healthy Food Swaps Guide has been created to help you make simple, realistic swaps that can make a big difference to your health and weight loss journey.

Whether you’re:
💚 Away on holiday
💚 Out of your usual routine
💚 Eating out
💚 Grabbing food on the go
💚 Or simply looking for healthier everyday alternatives…

…this guide will help you make more informed choices so you can stay on track without feeling restricted.

If you’re currently on plan with me, you’ll receive your copy FREE! Just drop me a message and I’ll send you the details.

If you’re not currently on plan, you can purchase your copy by following the link in my Guides highlight on my bio.

Small changes really do add up to big results. Start making healthier swaps today! 💚

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