Samantha Mills

Sarnia, Canada

Samantha Mills

Sarnia, Canada

Samantha's Posts

Eating Healthy or Eating For Your Goals?

23 May 2021

What really is “Healthy Eating”? Healthy eating means eating a variety of foods that give you the nutrients you need to maintain your health, feel good, and have energy. These nutrients include protein, carbohydrates, fat, water, vitamins, and minerals. But what about eating based on your goals? When it comes to food and overall caloric intake, just because a food is […]

Arms Training. Tone Your Arms!

11 Apr 2021

Hey ladies! Here are 4 actionable steps to building your dream arms! 1. Arm Training Volume Working a muscle group 1x a week just doesn’t cut it when trying to grow lean muscle. Step up your game to 2-3x per week per desired muscle group (every other day or so). ⁣⁣ 2. Protein Intake What […]

Changing it up vs. Instagram Workouts

19 Feb 2021

Do you really need to just  “change it up” ?!?We often get mentally bored with our current exercise routine or nutrition routine. In my experience, this is normally when you constantly are “restarting” over and over again with a program that doesn’t fit your lifestyle. Changing it up really means: Increasing sets or reps Moving […]

3 Step Process to Achieving Your Fitness Goals

16 Sep 2020

Rethinking a Positive Mindset Mental Contrasting is a “supercharged” positive thinking process used a lot for eating disorders, substance abuse, & stress-induced situations which involves: Looking at the positive & negative aspects of a current situation. Focuses on solution-based thinking Realistic & practical approach Increases problem-solving abilities *If you don’t have time to do this […]