Saturday, December 29, 2012

Class and Instructors for Bootcamp and Kickboxing 2013!

Get Fit Bootcamp and Kickboxing Schedule 2013

Samson Strength and Conditioning

Get Fit Bootcamp

Monday, Wednesday, Friday 5:30-6:30 a.m.

Monday=Lou     Wednesday=Lou      Friday=Pam

Monday, Tuesday, Wednesday, Thursday, Friday 5:30-6:30 p.m.

Monday=Cheryl     Tuesday=Shauna    Wednesday=Pam     Thursday=Jennie    Friday=Holly

Tuesday, Thursday 6:30-7:30 p.m.

Tuesday=Shauna    Thursday=Cheryl

Saturday 8:00-9:00 a.m. AND 9:00-10:00 a.m.              



Get Fit Kickboxing

Monday, Wednesday 6:30-7:30 p.m.

Monday=Shauna    Wednesday=Tyler

Saturday 10:00-11:00 a.m.


Friday, December 28, 2012

4 More Days!!!

We have 4 more days until the NEW and EXCITING fitness class schedule goes into effect!! We are adding more bootcamp times and bringing on Get Fit Kicboxing!

Get Fit Bootcamps:

M, W, F 5:30-6:30 a.m.

M, W, F 5:30-6:30 p.m.

T, TR 5:30-6:30 p.m. and 6:30-7:30 p.m.

Sat 8:00-9:00 a.m. and 9:00-10:00 a.m.

Get Fit Kickboxing

M, W 6:30-7:30 p.m.

Sat 10:00-11:00 a.m.

Prices for both Bootcamp and Kicboxing (Buy bootcamp package, get 50% off kickboxing OR buy kickboxing package and get 50% off bootcamp).

1 class a week/4 a month: $25

2 classes a week/8 a month: $45

3 classes a week/12 a month: $65




Tuesday, December 25, 2012

Samson Powerlifters 2nd Raw United Meet

The Samson S&C Powerlifting Team will be competing in their 2nd Raw United Meet in Tampa on Saturday, January 19th.  The team consists of Daniel Garber, Matt Lecrone, Sean Mathison, Brock Hart and Lou Boglioli.  These five dedicated men will be competing in different weight classes, each with a common goal of beating their personal records and beating the competition of 127 entries. They are also competing for a TEAM trophy against 7 other teams.  A first place trophy in our gym would look really nice huh?! We will be updating you all on their progress the next four weeks and of course their 'scores' the day of the meet.  For more information, contact Sean at 772-828-1178 to join the STRONGEST Powerlifting team on the Treasure Coast.  Samson Strong.

Check out the Raw United Website:

Wednesday, December 19, 2012

Holiday Hours/Samson S&C

Monday, Dec 24th: 5:30 a.m. Get Fit Bootcamp, closing at 12pm.  Schedule training sessions with your personal trainer now!

Tuesday, Dec 25th: CLOSED

Monday, Dec 31st: 5:30 a.m. Get Fit Bootcamp, closing at 12pm.  Schedule training sessions with your personal trainer now!

Tuesday, Jan 1st: CLOSED

We wish you all a very happy holiday and a wonderful new year! Really looking foward to 2013! Please keep checking Facebook and our website for all the new and exciting classes that are coming in 2013!

Merry Fitness,

Sean, Shauna and Shay

Monday, December 17, 2012

1000 Rep Challenge-RESULTS

Hey Everyone,

Been meaning to post the results of our 1000 Rep Challenge that took place on Sat, Dec 8th 2012 at 9am. It was a really exciting event and all those that participated did awesome. Those who completed the challenge in under 60:00 min got their handprints on the wall.  We also would like to thank all the helpers as well-without you guys, it wouldn't have run so smooth!

1.  Andrea Popwell/42:00
2. Sara Connell/46:30
3.  Jamie Chase/51:30
4.  Melanie B/54:20
5.  Michelle Sarasola/56:30

To Karen Lentz, Todd Lentz, Debbie Mahan and Tracy Church-you all came so close and we know on the next one you are going to get those handprints on the wall!

100 Reps of each of the exercises.  Participants could do a certain amount of reps and then go to another exercise if open.  Their 'counter' had all their reps on paper. 

Dec 8th 2012

Renegade Rows
Good Mornings
Swiss Bar floor press
Spread Eagle Sit ups
Box Jumps
Wall Ball throw with squat
Kettle Bell swings to eyes
Walking lunges(50 each leg)
Tires Slams


Friday, December 7, 2012

Sneak Peek...2013

Get FIT Bootcamp 2013

M, W, F 5:30-6:30 a.m.

M, T, W, TR, F 5:30-6:30 p.m.

T, TR 6:30-7:30 p.m.

SAT 8:00-9:00 a.m. 9:00-10:00 a.m.

Get FIT Kickboxing 2013

M, W 6:30-7:30 p.m.

SAT 10:00-11:00 a.m.

*Prices* Buy a Get FIT Bootcamp package and get 50% off any Get FIT Kickboxing Package.  Buy a Get Fit Kickboxing package and get 50% off any Get FIT Bootcamp package.  Prices are based on a month package and must be paid when you sign up. Payment plans available.  Classes/Packages may NOT be moved to another month if not attending.  Cash, Check or Credit/Debit available.  Checks are to be made out to Samson and Judges, Inc.


Fri 6:30-7:30

'Drop In' price of $10 a class

Wednesday, December 5, 2012

Get Fit Kickboxing

Get Fit Kickboxing arriving January 2013....get ready for an intense 60 minute workout!


This is an opportunity for NEW clients to get their fitness, health and happiness on at the best, most dedicated gym on the Treasure Coast: Samson Strength and Conditioning!

We are offering 12 half hour personal training sessions for $12 a session that you can sign up for on the 10th-12th of December! The 12 half hour personal training sessions can be scheduled with a trainer and valid for 6 months.   

   *Money for all 12 sessions must be given up front and card will be given to write dates of training session *
   **We will provide all trainers schedules and you will be matched with one that works best with your schedule**


Tuesday, November 27, 2012


On Saturday, December 8th 2012 we will embark on our FIRST 1000 Rep Challenge Contest at Samson Strength and Conditioning!!! All memebers of Samson S&C are encouraged to come and participate in this event which begins at 9:15 a.m.  Please be at the gym by 9:00 a.m. for rules, etc.  We are so excited to put on this contest and hope that it really is a 'challenge'!  Those who finish the challenge will get to put their handprints on the wall along with their name and time, as long as they finish in UNDER 60 minutes! Yes, you have to finish in under an hour! Trainers and volunteers will  be with one person counting the reps as you go from exercsie to exercise.  Please contact Shauna or Sean for more information: 772-828-1178

Friday, November 16, 2012

NEW Get Fit Bootcamp Times/Days

NEW Get Fit Bootcamp Times/Days  *Effective December 2012*

M, W, F 5:30-6:30 a.m.

M, W, F 6:00-7:00 p.m.

T, TR 5:30-6:30 p.m. AND 6:30-7:30 p.m.

Sat 8:00-9:00 a.m. AND 4:00-5:00 p.m.

*Kickboxing class to arrive January 2013!*

Friday, November 2, 2012

Ladies Get Fit Bootcamp

                                                   * LADIES GET FIT BOOTCAMP *

Beginning Saturday, Nov 10th-Ladies only Get Fit Bootcamp from 4-5 p.m.!!!! Shauna will be
instructing, get ready for a challenging and fun workout! Ladies Get Fit Bootcamp will run
every Saturday until the end of February-we need to take advantage of this cooler weather, so
bring your 'A' game!

Monday, October 29, 2012

Be A Hero Day 2012

On Wednesday, November 14th the Van Duzer Foundation is sponsoring Be A Hero Day by the American Red Cross.  Come out and donate blood to those in need and help our your community! Samson Strength and Conditioning will have a table set up at the Fort Pierce Big Apple location from 4-8 p.m.  You can donate all day, 7am to 9pm and there is also trucks set up at the Treasure Coast Mall on that date and those times.  We would like to get as many Samson members out to this event to donate.  When you donate, please stop by the table and we will enter you in a raffle for a FREE month of Unlimited Get Fit Bootcamps for the month of December.  If you get a friend or family member to donate, your name will go in again!  We are so excited to be a part of this special day and look forward to helping break the previous year record of pints donated!


Friday, September 28, 2012

New Bootcamp Prices! Yay!

Here it is, the BIG news!!! Sean and I have decided to change the price of the Get Fit Bootcamps, for the better of course!!

New Prices as of October 1st 2012:

$25-1 Bootcamp a week

$45-2 Bootcamps a week ($5 savings)

$65-3 Bootcamps a week ($10 savings)

$85-Unlimited Bootcamps ($15 savings)

Please make checks out to Samson and Judges, Inc or pay cash or credit! You can pay directly to any trainer and make sure a receipt is written out for you.

Thank you for being so committed to our gym!


Wednesday, September 26, 2012

October Special!

                                                  Spooktacular News for October!

Hello All! So our first month as the 'new owners' is coming to a close and we have been working very hard to listen to you all on how to make Samson's better.  I mentioned in my Facebook post that we would be doing something exciting and special beginning in October and yes, that is very true and we will be posting it this weekend!!!!!!!!!!!!!!!! We will be celebrating our current clients, providing a great a opportunity for our past clients and awesome deals for potential clients, everyone wins;))) You will be hearing from me soon!

In health,


Tuesday, September 4, 2012

Fresh Start Grand Re-Opening Party!

                                                            Fresh Start Grand Re-Opening Party!
On Saturday, October 20th Sean and Shauna will be hosting a BBQ to show our appreciation to all of our members and show possible new members our amazing gym.  We have been so blessed with the opportunity to take over the gym-thank you Tony-and this is just one of the many things we have in store for everyone.  The BBQ starts at 12 pm and will run until 4pm.  We will have food, drinks, vendors and music as well as corn hole or bags as the Northerners like to call it;)) Bring family, friends, co workers to this event and let's have a great time!
In Fitness,

Saturday, August 25, 2012

Hey Everyone!! Please take a few minutes to check out the updated website!

We are taking over the account on September 1st and need everyone to have a waiver on file as well as if you are doing the Get Fit Bootcamps or Personal or Group Training.  Shauna is keeping track of all clients and how and when they pay-we would REALLY like to have everyone be paying on the 1st of the month.  If you are on a payment plan, please let Shauna or Sean know.  You may change what you do month to month at the gym and that needs to be communicated with Shauna or Sean so that we can write it down.

 We are trying out best to make sure we have very accurate records for everyone that comes into the gym.  You need to sign your name in our Sign-In book for Get Fit Bootcamps-for records and safety reasons!!

****We are expecting that everyone pay the day your payment is due.  Shauna will be sending out reminders to people, so please have an accurate email or phone number on your waiver.  If you sign up, it is also expected that payment is due then! ******

Thank you to all that have completed a waiver and payment information, those who haven't, please take a few minutes to do so-much appreciated!!



Friday, August 17, 2012

Fresh New Start NEWS!! Beginning September 1st, 2012-Sean and Shauna will begin the process of owning Samson Strength and Conditioning!! We are so excited for this next chapter in our lives and Samsons. We are Committed, fully, to the continued success of the gym and will bring our own twist of new ideas and organization.  It's a blessing to have Tony ask us to be owners and promise to uphold the honor.  Please contact us if you have questions.  Please re-sign a waiver as Shauna is going to begin a filing system and ALL payments are to be made to Samson Strength and Conditioning (bootcamps, personal and group training, strongman and powerlifting).  Thank you all for your support on this new change, we will give you 100%!

Wednesday, July 25, 2012

Team Fit Express Blogging it on Hump Day

Team Fit Express
Blog Post
July 25th, 2012

Happy Hump Day everyone!! It’s week 8 of the Samson’s Dropping Pounds for Hope Challenge!! Hard to believe it’s the last week!

Lessons from Lou
Working those triceps
You know those “triangle” push ups we do in boot camp, thatyou really don’t like doing? Well the American Council on Exercise (ACE) foundthey stimulated the triceps more than any other exercise tested. A close secondwas dumbbell kickbacks, and then bench dips. So guess what???? That’s right, wewill be doing a few more of those. Yeah!

Supplement Sense
There are two supplements you should be making sure you takeas part of your regimen for getting more out of your workouts. You should betaking some B-complex with B-6 and B-12 for a natural energy boost. Green TeaExtract has been shown to increase and promote fat burning in the body. You canfind these in most drug stores and even grocery stores.

 Lou’s Clues

Get a grip on grip
Next time we are doing Kettle Bell swings or plate pinches, don’t cut yourself short on those. Studies show these exercises not only buildup grip, which is good in many aspects of your life, but tone your forearms and can actually reduce pain in the wrists associated with exercise and wristloaded activities. 

Jena’s Jump on Nutrition

What to eat before you hit the gym?
Making the best selection for your preworkout meal will ensure that you have plenty of energy to get you through your next Samson’s butt-kicking training session.
The primary goals of the preworkout meal are to reduce muscle glycogen depletion, reduce muscle protein breakdown, and reduce post workout cortisol levels.

How Do You Do This?
A healthy combination of complex carbohydrates and lean protein.
Your goal when planning you preworkout meal should be to consume a significant amount of both carbs and protein, approximately 30 -90 minutes before your workout. For your protein, try chicken, fish, egg whites, or even lean ground beef. For carbs, try a lower glycemic option like brown rice, oats, or a sweet potato.
Sample Preworkout Meals
Sample 1:
1 scoop whey protein powder
½ - ¾ cup oats

Sample 2:
4-5oz chicken
½ - ¾ cup brown rice

Greek Yogurt Breakfast Wrap
¼ cup low-fat granola
6 oz plain non-fat greek yogurt (opt: mix in 1 tsp stevia and ½ tsp vanilla extract)
½ - ¾ cup berries
1 whole-grain tortilla wrap
Mix granola, yogurt, and berries and fill wrap…ENJOY!!

Monday, July 23, 2012

Successful Dieting by Team Lean Machine

1. Calories still count

Calorie-count has forever been the gold standard of fat loss “accounting.” Ask anyone on the street what a calorie is and most will know at least something.“Umm…it’s something you don’t want a lot of.” However, most have a far dimmer understanding of macronutrients, which are the carbohydrates, fats and proteins that make up those calories. In the bodybuilding world, we’re much smarter than that. We know that different macronutrient profiles have different effects on hormones and ultimately, whether we lose (or gain) fat or muscle.
Although, many of us “smarties” have lost sight that CALORIES STILL COUNT. This applies to both gaining muscle and losing fat. If you’re not eating more than you expend, regardless of how the macronutrients are set up, you will not gain muscle optimally. And by the same token, if you’re not eating LESS than you expend or burning off more than you consume, via cardiovascular exercise and weight training, regardless of the macro breakdown, you won’t lose fat optimally. So, remember to not only pay attention to the fancy carb/protein/fat percentages and meal profiles, but also total energy intake – it still makes a difference.

2. Train Hard and Heavy

If I get asked one more time about changing training while dieting, I’m going to tear my hair out.
When you diet for fat loss, it’s IMPERATIVE that you do everything you can to maintain (and possibly build) muscle. If you lose muscle, you not only look like shit, you also slow your metabolism, making it even harder to lose fat. So don’t switch squats to leg extensions, deadlifts to seated rows, and bench presses to cable crossovers. Don’t go from 6 to 10 reps, to 30 to 50 reps. Don’t go from what built the muscle, to some nonsense that you think will “etch in more detail.” It’s diet and cardio that will whittle away the fat and give you a harder, denser look. It’s your training that will keep your muscle while you get there.

3. Ok, Hormones Do Count Too

Though calorie control is necessary for progress, you won’t see optimal results unless you marry that with a proper macronutrient setup to support an optimal hormonal environment. A low calorie diet of 90 percent carbs, 5 percent protein, and 5 percent fat will do a terrible job of maintaining muscle and stripping off fat. You’ll lose weight for sure, but it won’t be the weight you want to lose. Setting up your diet so you take advantage of hormones, rather than having them take advantage of you, will make a huge world of difference in terms of results. Keeping carbs low most of the day is a perfect example. When you keep insulin levels low, you facilitate fat burning. Post workout is the time when carbs are desired for anabolic and anti-catabolic purposes, so add them in there. Protein and fat can be manipulated similarly, to take advantage of hormones like testosterone and growth hormone.

4. Take Baby Steps

All too often I see people getting really aggressive with dieting right from the get-go. They jump right into lots of cardio twice a day, they reduce carbs to the bare minimum, and do all sorts of things to get in shape, as if they were stepping on stage this weekend. While I respect their motivation, it’s certainly not the smartest way to diet by any means. Not only will it send your metabolism into the shitter very quickly, and put you at a huge risk for muscle catabolism, it also doesn’t leave you with any “tricks up your sleeve” to implement when you hit the inevitable plateau. If you start right off with zero carbs and two hours of cardio per day, where are you going to go when you get stuck? Three or four hours of cardio per day? No thanks! So, make your changes slowly and incrementally to maximize muscle retention and ensure that you can keep progress continuing for the duration of your diet.

5. Don’t Dig Yourself Into a Ditch

Even the best-constructed diet will eventually lead to metabolic slowdown, not to mention mental stagnation. Who likes dieting forever? To avoid “digging yourself into a ditch” with prolonged dieting, make sure you schedule periodic breaks to relieve some of the physical and mental pressures of a diet. For some, just a cheat meal or refeed /carb-up meal once every week or two works fine to replenish glycogen levels, stimulate metabolism and leptin a bit, and stave off catabolism (not to mention satisfy cravings and give the dieter a feeling of “fullness” that is often missed on a diet). Others might want to schedule longer periods of time of upwards of a couple weeks to raise their calories a bit, so as to avoid metabolic slowdown and the mental drudgery of a continuously hypo-caloric diet.
Dieting success comes down to working smarter, not working harder. Taking one step back can mean two steps forward, when done properly.
To wrap up, we have the following:
  • Eat the right stuff, but not too much.
  • Slow and steady (and SMART) wins the race.
  • Still train like you’re building muscle.

Friday, July 20, 2012

Shauna Keeping it Short and Sweet for you!!!!

Here we are at the end of Week 7! As we come close to the end of this awesome challenge I reflect back to the beginning and think about all the incredible people at Samson S&C! Everyone is here to Work Hard and make their body and mind healthier.  I often get asked how I stay motivated to workout and how I got from where I was after having my daughter Shay to now. I have a lot of answers but my most popular response family.

Motivation by Shauna
I was always an athelete..softball, gymnastics, golf and cross county-have a lot of medals!
My major is college was Community Health Education and my JR. year I changed it to School Health

Education-I wanted to educate young kids about the importance of a healthy lifestyle.
I had the opportunity to become an aerobics/spin instructor in college-Fell in LOVE!
Graduation came and went-taught at gyms in Illinois-still in LOVE!
Moved to the sunny state of Florida to teach Health Education in Port St. Lucie-still passionate about working out, so I joined a gym.

Did the traditional gym thing-wasn't getting the results I wanted..started to become demotivated!! ;((
That lasted a short time.

Met my sweet pea Sean and my motivation returned-LOVE HIM!
Got a spin instructor job...realized how much I missed it.
Baby Shay would arrive soon-the other LOVE of my life.

Samson S&C came into my life-bootcamp instructor and personal trainer-motivation to stay healthy and try give people the best workouts of their lives!
To see my honey and baby girls face everyday and her to say Mommy-TOTAL MOTIVATION!

Health is all around us, from the moment we wake up until we close our eyes.  It's up to YOU to pick what keeps you motivated and stick with it.  This is just the beginning guys..Stay Committed!

In Health,
Shauna ;)

Wednesday, July 18, 2012

You've Got Weight Loss Questions We Have Your Answers!!!

Team Fit Express

Blog Post

July 18th, 2012

Happy Hump Day everyone!! It’s week 7 of the Samson’s Dropping Pounds for Hope Challenge!! Wow the weeks are flying by!!! A very interesting topic was presented to me a few times this week. It seems a few people, despite having started exercising much more regularly and intensely than before, have managed to either not lose any weight, or worse…gain weight! How is this possible? How can one increase their activity and exercise but gain weight?

First things first…

Is the number on the scale going up because you’re gaining fat or muscle? Muscle is denser than fat and takes up less space in the body. This means that if you are gaining muscle at a faster rate than you are losing fat, the scale could actually go up instead of down.  The best way to be sure is to have your body fat tested or take measurements, rather than just relying on the scale to measure progress. As long as your body fat percentage is decreasing and/or you are losing inches, keep doing what you’re doing and don’t worry about the scale!

Okay, so the scale is going up and you’re not losing inches. UH OH!! There are many factors that could be preventing you from seeing the results you desire. In honor of week 7 of our challenge, here are 7 reasons you might not be seeing the results you want…

7 Reasons You’re Not Losing Weight

1.      Eating Too Much.

Exercising sometimes leads people to eat more than they did before and often times too much for the following reasons:

·         Exercise makes you hungry.

·         Many people “reward” themselves with food for working out.

·         Eating more than you’re burning. Exercise does not burn near as many calories as people think it does. You would have to run for almost an hour to burn off the calories in a Big Mac! Add another 10-15min to burn off a can of Coke! Let’s not even think about the french fries! So even though exercise is important to your health and can definitely help burn some extra calories, it’s not a good idea to exercise in hopes of being able to eat more.

2.       Not eating enough.  

Confusing right? It happens often though. If you are not eating enough to fuel your newly active lifestyle, it can actually slow your efforts. When you drop your calorie intake considerably and add to that increased exercise, your metabolism responds by slowing down to conserve calories. Thus, rather than losing those unwanted pounds, your body holds on to them for dear life!  

3.      You’re dehydrated.

Staying hydrated before, during, and after exercising is crucial. Even the slightest dehydration can cause the body to retain excess water. Aim for no less than 2 liters of water/day and be sure to drink water before, during, and after your workout.

4.      Not enough sleep.

Not getting adequate sleep can cause the body to store fat more efficiently. It can also increase stress levels and lead to late night snacking…extra calories! 

5.      Stress

Many people turn to food during times of stress because it temporarily relieves the feelings of stress. In addition to the mindless eating, stress also has a physiological effect on your weight loss. Stress triggers the production of cortisol, which causes the body to store more calories as fat and retain water.

6.      Medication

Many medical prescriptions have side effects that consist of weight gain or water retention. Ask your doctor if any of your medication could be affecting your weight loss efforts. 

7.      Medical Condition

Certain medical conditions, most commonly thyroid problems can make weight loss much more challenging than normal and sometimes even lead to weight gain. Make an appointment to see your doctor and rule out any possible medical conditions if you have exhausted all other possibilities.

Jena’s Jump on Nutrition

Orange dreamsicle Protein shake

·         1 scoop vanilla protein powder




Lessons from Lou

For those of you who don’t know, there have been some twisted ankles on my watch in the past. I take for granted everyone can do what I can do. Then it occurred to me, why have I not twisted my ankle in 20 years or so, even though I slip off the curb some times, or trip over the rug at work? I had a football coach about 30 years ago (yes I am that old) who had all of us do a series of ankle stretches and strength builders at every practice. I realized I am still doing them to this day every morning when I get up.

You start by standing on the outside edge, or blade, of your feet for a count of 20 “Mississippi”. When you get good at it, do one foot at a time instead of both together. Then you roll them to the inside standing on the arches, raising the blades of your feet off the floor. Then rock back on your heals, lifting your toes off the ground, again for 20 “Mississippi”. Next, stand on your toes, like a calf-raise as part of the series, holding for the same count.

Lastly, you take one foot, bending your leg, and put the top of your foot on the ground behind you, and press down slightly, like a lunge. This technique will stretch your ankles as well as strengthen them over time, and it doesn’t hurt the calves either! Stick with it and hopefully in the future, the next time you slip or twist a little, you won’t get that same swollen ankle injury.

Lou’s Clues

It has been said, this is not just a diet or an 8-week challenge, but it should be a lifestyle change. Does it take time? Yes! Does it take commitment? Yes! Does it take sacrifice? Maybe…depends on if you consider giving up your time on the couch, or pushing that extra inch of pencil, or putting that greasy, fatty “fast food” in your mouth a loss. Would you consider more energy, feeling better, missing fewer days at work, and more time being active, a gain? As an accountant in my day job, I can tell you that sounds like a profit to me.

How to make those changes from a real person’s experience:

If you problem is TV and video games, like mine was, start small. Xbox as a timer to limit playing time, meant for parents to use on kids; I used it on myself. Start buying “exercise” games. And set a time limit, like an alarm, for when you will get up and do something.

If your problem is eating out, because of convenience or lack of cooking skill (like me), then start looking for the lighter, healthier choices on the menu. Learn how to order vegetables steamed and not cooked in butter. As you begin to change your taste profile preferences, you will find it easier and easier to pick the healthy things and miss the bad stuff less and less. Go two weeks not eating sweets or drinking sodas, and then take a bite or a sip of one, and it will shock you how drastic, overpowering, and dramatic the taste of the sugar is to you.

If you problem is time, then trade some things around, or make time at home. (we would love to see you at Samson’s all the time, but we understand) Get a kitchen chair with regular legs (don’t get a roll around office chair like I did the first time), and you can do dips on the seat, lunges into the seat, step ups, split squats, pushups, box squats, and raised-leg sit ups. Grab a towel and you can do resistance workouts with yourself, holding the towel in one hand down, and fighting to pull it up with the other hand for curls. Behind the back like that, works for tricep extensions. Just do something; it only takes 21 days of doing something to make it a habit.

Good luck and welcome to your new life!

Monday, July 16, 2012

Staying Focused with Team Lean Machine

The Right Drink to Help you Recover

Replenish your calories and add nutrients to your post-workout routine with these easy and delicious smoothies. Here are the basics to get you started:

 1. Find a good blender.

 You’ll want a blender that can handle ice cubes. A “crush ice” feature is perfect for making delicious smoothies. Instead of plain ice cubes, you could substitute frozen juices or teas.

For a single-serving smoothie, use the following basic ingredients:

 •2/3 cup yogurt

•Organic sweetener to taste

•1/2 cup ice cubes

•1 to 1/2 cup (total) of fruits, veggies, milk or juice

2. Add nutrients.

 Add a tablespoon or two of ground flaxseed for fiber, a crushed chewable vitamin C tablet, the contents of a vitamin E capsule, some protein powder, or a few leaves of a fresh herb. This will boost your intake of important vitamins and minerals to replenish your body with nutrients.

3. Experiment with ingredients.

Get creative. Experiment with different combinations. You may have a few “failures,” but you’re just as likely to come up with something you absolutely love. Below are a few recipes you can start with. Remember, you can always switch ingredients according to your taste.

Workout Recovery Smoothie Recipes

Chocolate and Banana Smoothie

 •1 frozen banana

•1 cup yogurt

•1/4 cup milk

•Unsweetened chocolate powder or cocoa nibs to taste

•Honey or rice syrup to taste

1.       Blend all ingredients, tasting as the chocolate and honey are added.

Antioxidant Berry Boost

 •1 cup yogurt

•1/4 cup frozen blueberries

•1/4 cup frozen blackberries

•1/4 cup frozen strawberries

•1/4 cup milk, green tea or apple juice

•Contents of one vitamin E capsule

•1 tablespoon honey

•1 tablespoon ground flaxseed (optional)

1. Blend until smooth, adding additional liquid if needed.

2. If using apple juice, blend and taste before adding honey to prevent over-sweetening.

Pumpkin Pie Smoothie

 •3 oz. silken tofu

•1 to 1/2 cup cooked pumpkin

•1/2 cup milk

•1/2 teaspoon pumpkin pie spice

•Sprinkle of nutmeg

•Sprinkle of cinnamon

•1 to 1/2 tablespoon honey

1. Blend well.

2. Add extra milk and honey if necessary.

3. Serve with an additional small sprinkle of cinnamon on top.

Morning Smoothie

 •1/2 cup frozen pineapple chunks

•1/2 frozen banana

•3/4 cup yogurt

•2 tablespoon ground flaxseed

•1/2 cup orange juice

•1 tablespoon honey

1. Blend until smooth.

2. Optional: Add one or two mint leaves

5 Tips to Keep your Calories in Check

Tip #1 is to keep equipment handy. Try keeping a set of measuring cups and spoons on your kitchen counter. You'll be more likely to use them if their right within reach.

Tip #2 is to stash it where you need it. If you typically have cereal for breakfast, keep a collapsible measuring cup in that box of cereal. That way you'll be able to grab it every morning when you're in a rush.

Tip #3 is to avoid disaster. Some high calorie foods, like salad dressings for example, can pack more than one hundred calories per serving. So to prevent yourself from going overboard, take a tablespoon, loop a keychain around it and then put that around the bottle of dressing.

Tip #4 is to snack smart. Whenever you have foods like chips and cookies and crackers, read the serving size and then divide it up into individual portions. Store them in airtight containers.

Tip #5 is to make your mark. Whenever you have a block of cheese, read how many servings come in a package, and then score the cheese appropriately so you know what a single portion should look like.

Friday, July 13, 2012

Boulder Size News!!!

Good Evening Samsonite’s!!!! I believe that in life you are giving 3-4 opportunities that will dramatically change your life, the question is are you primed to take advantage of those opportunities. I grabbed ahold of Samson's and ran with it when I was a full time student at FAU.  I went from training people in my garage to the Samson's you see now in just a matter of 3 years. I never thought I would meet such great people who would continue to motivate me every day to wake up with a smile on my face and try to better myself everyday because I knew the better I could be the more I could give to you and you guys have made my life so blessed and I can't thank you guys enough for everything you have giving me. I never thought that I would meet such a great family, but Shauna, Sean, and Shay came into my life and I started training Shauna and then her FiancĂ© Sean came aboard as a part of our powerlifting team and then there is little Shay who is just adorable and the glue that holds that crazy couple together :) (I hope I spelt her name right)

The reason I bring up this awesome family is because another opportunity has come up and I must grab it now or else I will miss out on following my dreams. So with that being said this Nov. myself and Nicole will be moving to Boulder, Co. to start a new Samson's, a new book deal, a pastry chef position, and an opportunity to become a pro bodybuilder!!! The family I mentioned before will be taken over the gym and running it full time. I know Shauna and Sean will do a great job and continue to bring our family of Samsonite’s closer than ever before and while you guys are growing as a family with old members and new ones, we will be growing the Samson family out in Co. and hopefully the entire U.S. eventually.

This transition begins on Monday as I will be integrating Shauna and Sean into all facets of the gym and slowly showing them exactly how things are ran so we don't skip a beat and if you know Shauna which man of you do she will bring her own twist to things that will only make Samson's better for you guys and will help it continue to grow. Just to let you guys know how passionate she is about her new job as soon as I told her she had a smile on her face from ear to ear and a tear in her eye and when I saw that I knew she was the one to take Samson's to the next level.

I can't wait to start a new chapter in my life and a new chapter in Samson's!!!! Don't think for a second that I will be gone I will still be emailing, blogging and face booking to keep up with you guys and make sure there is no slacking going on and I will also keep you guys updated on everything we have going on in Co.

If you have any questions at all please feel free to contact myself or Shauna. Please be open and honest with us so we can make this transition as easy as possible. I can't put into words what you guys have meant to me and I will miss each and every single one of you!!!!

Happy Friday!!! Team Mission SlimPossible Blogging it!!!!

Team Mission SlimPossible Blog Blast 6

Wow! It’s getting HOT outside! We hope that you guys are hydrated yourselves and not just at the gym but at work, home, school or wherever your daily travels take you! We want to stress the idea of trying different activities such as paddle boarding, weightlifting and spinning.  Of course there are many other activities you can try such as swimming, running, surfing, mountain/hill/trail climbing and even compete in a tough mudder race!! All these activities promote a healthy and active lifestyle and keep your body guessing and wanting more! So, as briefly mentioned above, Justin will talk about paddle boarding and Shauna will gab about spinning! Enjoy!


I am a SPIN addict! I got into Spin in college when a friend convinced me to go and try the class and 5 minutes in, I was hooked.  I ended up teaching Spin that next year at the recreation center at my college along with a variety of other fitness classes..and that is where it ALL began;)) I have been hooked on fitness and it is something that I will ALWAYS have a passion for.  Spinning is one of those activities that you must try at least once, it isn’t for everyone-just like any other activity-but I promise an incredible and fun workout.  I moved to PSL right after college and took Spin classes at Gold’s, they were really good! I invited a friend, who now is a Spin Instructor in West Palm, teaching at over 4 gyms!! Because I was so passionate, I went and talked to different gyms and ended up teaching at one in the area and at one point I was teaching 3 times a week.  The people in my classes were so pumped and excited to be there and left the same..just really sweaty;) I am now teaching one class at Cycle Traxx-the bay directly behind Samsons S&C-it says Florida Personal Training on the door.  The cost is $5 a class (really good) and I am doing Mondays at 6:15-7:15 p.m.  Come out and give it a whirl! My music is upbeat and I can’t stress enough that ‘it’s YOUR ride’! Just because I may be doing one thing-doesn’t mean you have to…I would like you to try though! Spinning burns calories, elevates your heart rate for maximum fat burn and overall let’s those endorphins do there thing!!! Message me if you would like more information!!

Justin’s Paddle Boarding Basics

Hey gang, Justin here with a great idea on how to combine recreation, exercise and fun! It’s called Stand up Paddle boarding, or SUP for short. Basically it’s just like what it sounds! Take an oversized surfboard that is very stable and grab a specialized paddle and you are on your way. It’s a great way to enjoy the Florida lifestyle and get a new perspective on being out on the water. And let me tell you, it’s a great workout too! It helps with balance and coordination and it really works your core and all the little muscles that you stabilize yourself with.

It has really taken off in this area and there are several shops and group outings that are a great way to get introduced to it. It’s something people of all ages and abilities can do. I tried it for the first time recently and I am saving up for my first board as we speak. 

If you are interested in getting started there are two places I highly recommend. For those of you in Port Saint Lucie, check out TC Paddle in Jensen Beach at If you live near Fort Pierce, go see Lisa at

If you try it, you might get addicted like me!

Wednesday, July 11, 2012

Happy Hump Day Team Fit Express Blog Post

Team Fit Express

Blog Post

July 11th, 2012

Happy Hump Day everyone!! It’s week 6 of the Samson’s Dropping Pounds for Hope Challenge!! It’s hard to believe the end is near, but don’t worry because this week we have some helpful training and diets tips that you can use long after this program is done!

Training Tip

Tabata Training – Your secret weapon to avoid ever falling victim to the famous, “I don’t have time to workout” excuse again! Not many people can truthfully say they can’t spare 4 minutes (That’s right, 4 minutes!!) of their day to improve their health.

What the heck is Tabata Training??

Tabata training is a form of high intensity interval training (HIIT) that combines bursts of maximum effort and short rest periods to give you amazing results in very little time! Oh and you little to no equipment to do it, so you can do it right in the comfort of your own home.

How do I do it?

Start by choosing a form of cardio or activity that you’re comfortable with (running, jumping rope, thrusters, squat jumps, etc). After warming up properly, perform the chosen cardio activity at 100% maximum effort for 20 seconds and follow the effort with 10 seconds of rest. Repeat this series another 7 times (8 total). That’s it! Just 4 minutes and, if done properly, it should leave you feeling like you absolutely cannot do anymore!

Have more than 4 minutes? Feeling energetic? Try doing two sets. Be sure to rest for a minute or two before starting your second set so that you can be sure to give it 100%!!

Jena’s Jump on Nutrition

We all have cravings!! So what’s the secret to keeping them in check? GET CREATIVE!! Take your favorite dessert or meal and then research ways to make it either healthy or at least a little healthier.

My all-time favorite cookie is a No-bake cookie. The original version actually isn’t terrible, but a few simple swaps and you have a diet friendly treat! Check out the comparisons:

Original No Bake Cookies


  • 2 cups sugar
  • 4 tablespoons cocoa
  • 1 stick butter
  • 1/2 cup milk
  • 1 cup peanut butter
  • 1 tablespoon vanilla
  • 3 cups oatmeal
  • Waxed paper


In a heavy saucepan bring to a boil, the sugar, cocoa, butter and milk. Let boil for 1 minute then add peanut butter, vanilla and oatmeal. On a sheet of waxed paper, drop mixture by the teaspoonfuls, until cooled and hardened.

Diet Friendly No Bake Cookies


  • 2 cups stevia in the raw
  • 4 tablespoons 100% cocoa
  • 1/2 cup skim or unsweetened almond milk
  • 1 cup natural peanut butter
  • 1 tablespoon vanilla
  • 3 cups oatmeal
  • Waxed paper


In a heavy saucepan bring to a boil, the stevia, cocoa, and milk. Let boil for 1 minute then add peanut butter, vanilla and oatmeal. On a sheet of waxed paper, drop mixture by the teaspoonfuls, leave until cooled and hardened.

These simple swaps not only cut the calories in half, but also ensure you stay on track by incorporating only healthy, natural ingredients. It only FEELS like you’re cheating!! Try these tricks with your favorite snack…or just try mineJ

Lessons from Lou

Buff Pizza

Preheat oven to 450°. Toss chicken in ½ tbsp sauce. Place pizza crust on a baking sheet and lay the tomato slices evenly over it to cover the crust. Top evenly with chicken, then sprinkle cheese over everything. Drizzle remaining sauce over top. Cook pizza until crust is lightly crisped and toppings are hot, about 8–10 minutes.

Makes 1 serving


 6 oz grilled chicken breast, cut into ½-inch cubes*

 ½ tbsp + 1 tbsp (or to taste) low sodium hot wing sauce, divided

 ⅓ 10-oz whole wheat pizza crust (slice off ⅓ the thickness; you can eyeball the measurement)

 1 large tomato (or 2small Roma or plum tomatoes), cut into ¼-inchthick slices 1½ tbsp reduced-fat crumbled blue cheese

Fat 13g Protein 55g Calories 516 Carbs 35g

Lou’s Clues

Fight fatigue with some simple steps throughout the day.

Have good posture; being in the slouching position can put strain on the neck and back

Eat bananas; high in fiber and several natural sugars

Rub your ears which stimulates blood circulation throughout

Try an ice cube on your face, eyelids, and the neck to wake up

Simple Abs building trick; once every hour, tighten and hold your abs, sort of like doing a crunch, for at least 30 seconds. You will be very surprised how much your ab-time on the “blue mat” gets much better.


This Saturday, July 14th is the Dropping Pounds for Charity Challenge Olympic Games!! It will be at Lawnwood Stadium in Ft. Pierce at 10:00am. The event will consist of a 100m dash, Stadium Stair Relay Race, ½ mile, 1 mile, Medicine Ball Throws, and many others. Don’t miss this one! It’s sure to be a blast!!