My individualized, one-on-one coaching is created based on your diet history, goals, and preferences. Achieving your ideal body does NOT have to be hard.

In fact, difficulty is often the biggest deterrent in compliance and consistency. Two keys to successful changes in body composition.Beyond the physical changes, my coaching encompasses a well rounded approach to sustainable change.

Creating habits that fuel long-term health and wellness.
My goal is to end dieting cycles and show each client the way to their best, healthiest physique.

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LET'S DO THIS
TOGETHER

Select A Program To Match Your  Goals

Nutrition Coaching + Habit Building / Mindset Work
$500 (one-on-one, month by month cost), $250 (group coaching 5-week program)

  • Initial phone consultation (one-on-one)
  • Programming of initial nutritional needs for sustainable/achievable change
  • Assistance with meal planning and understanding macros/flexible dieting
  • Daily task/ journal prompt
  • Develop long term change through habit building in all areas of life: body, being, relationships, and business
  • Weekly phone call (one-on-one) or zoom call (group) for check-ins and goal setting
  • 24/7 access to me for questions via email, text, and call

Together We Will Achieve Amazing Results With The SAMPLAN

Preview a gallery of great before and after images of clients just like you.

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Apply For 1-on-1 Coaching

Complete the form below answering all questions as completely as possible.
Attach photos and submit. I will review your information and respond
via email within 24 hours to your request.

  • General Information
  • Diet History
  • Exercise Routine
  • Commitment/Goals
  • Current Photos

General Information

Select Training Tier Desired

Name

Date of Birth

Gender

Email

Phone

Instagram Handle

Time Zone

Height (ft)

Weight (lbs)

What is the heaviest you've ever been? When was this?

What is the lightest you've ever been? When was this?

How would you describe what you look like right now? How happy are you with it?

What are your current goals?

DIET HISTORY

Would you describe yourself as actively dieting or attempting to lose weight more often than not in recent months/years?

How often do you eat out or get take out, or food you do not cook yourself?

Have you ever tracked calories and/or macros before?

How often do you consume alcohol?

Please list all non-prescription supplements you are currently taking including but not limited to proteins, meal replacements, vitamins, etc:

Do you have any dietary restrictions? Vegetarian, Vegan, Gluten Intolerance, Diabetic / Pre Diabetic, Religious, Lactose Intolerance, or any other – please state and give as much background as possible.

Are you now or have you ever sought treatment for disordered eating of any kind? [Bulimia, Anorexia, Binge Eating, etc]

Please list current macros if applicable

EXERCISE ROUTINE

Do you have any past or present injuries, physical disabilities, or doctor recommended restrictions?

Does your current schedule and workload allow you to commit to 5 days per week of weight training and/or cardio?

Please describe your current weight training routine (or you may attach your current program) Including the number of sessions per week, bodyparts, rep ranges and sets:

How much cardio are you currently doing? [Number of days per week, duration, and intensity (For example: 3, 15 minute jogging sessions, 1 bootcamp class of 1 hour)]:

How many years have you been weight training for?

Commitment/Goals

THE FOLLOWING ARE THE MOST IMPORTANT QUESTIONS YOU WILL ANSWER. PLEASE GIVE FULL ANSWERS. NOT JUST A YES OR NO. REMEMBER- I ONLY WORK WITH THOSE READY AND WILLING TO COMMIT TO THEIR GOALS SO PLEASE USE THESE AS AN OPPORTUNITY TO TELL ME WHY YOU ARE AN IDEAL CANDIDATE.

What are the most motivating factors for you to lose weight and improve your physique?

What do you anticipate could be the most likely factors to discourage you, tempt you to cheat or stray from the plan or deviate from your goals in any way?

The trainer-client relationship should be mutually beneficial, and the best way to go about this is by having 100% honesty. Are you willing to commit to this change long-term, keep an ongoing and honest dialogue with your trainer, for better or worse, and follow the programs and tools made available to you?

Current Photos

Please include current pictures (front, side, back). These are required for determining body type, assessing body composition, setting goals, and putting together an initial diet and workout plan. Please make sure they are clear and show you fully from head to knee or feet. Progress picture protocols: Ladies: Sports bra and compression shorts or a bikini Gentlemen: briefs or compression shorts.

Upload Front View

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Amazing Stories

MISSION ACCOMPLISHED!

“For starters, I myself am a personal trainer and currently working towards getting my bachelors in kinesiology, and I STILL needed and wanted a coach. I felt like I knew my abc’s but definitely needed/wanted to learn more; not to mention the need for outside accountability. When I was searching for a coach it was really important to me to find someone with an education background and experience, I wanted to be able to trust the answers to my questions. Sam fulfilled those expectations and much more! Every time I… Read more “MISSION ACCOMPLISHED!”

MAKE A CHANGE

“In December I graduated from college and was the heaviest I had ever been. I decided to make a a change and 2.5 months ago I started working with Sam. She has been so great and is available to me for any questions I have and she keeps me on track with weekly check-ins. Before Sam I was not eating nearly enough calories but with her plan I consistently lose 1.5-2 pounds per week and am able to eat so much more than I thought! I love having a coach… Read more “MAKE A CHANGE”

LITERALLY LIFE CHANGING

After finally growing tired of not achieving the results I wanted, both in how I looked and how I felt, I signed up for the SamPlan in July and the last 6 months have literally been life changing. Yes I lost 20 pounds, feel amazing, and can see my abs again, but the best part was the knowledge I gained.  Having specific nutrition goals each week helped me gain the discipline I had been lacking and the freedom of IIFYM allowed me the creativity to still get in some of… Read more “LITERALLY LIFE CHANGING”

YO-YO NO MORE.

“I started working with Sam and following @TheSamPlan on IG in July last year and it has been incredible. I was the girl whose weight always yo-yo’d back and forth. This is the first year I successfully made it through a holiday season without gaining that dreaded holiday weight. I have worked with a variety of plans and trainers and never found someone who actually personalized it for ME.  Sam started out by listening to the personal goals I had for myself and devising a long-term sustainable plan to achieve them. She actively participates by… Read more “YO-YO NO MORE.”