The Ultimate Guide to Strength Training Splits: Which One is Right for You?
When it comes to strength training, how you structure your workouts can significantly impact your progress.
Personal Training and Nutrition Coaching
Empowering you to achieve your fitness goals through personalized training and expert nutrition guidance.
Why train with me?
Experience diverse expertise, receive personalized programs, and find empowerment through every step of your fitness journey.
Expertise Across Disciplines
With certifications in personal training, power yoga, and boxing, I bring a diverse skill set to the table. Whether you're looking to build strength, improve flexibility, or master a new sport, I have the knowledge and experience to guide you every step of the way.
Personalized Programs for Every Journey
Having faced my own significant injury and recovery, I understand that every fitness journey is unique. I create customized workout and nutrition plans that consider your specific needs, injuries, and goals, ensuring that you receive the support and guidance necessary to achieve lasting results.
A Passion for Empowering Others
My love for fitness extends beyond my personal achievements—it's about empowering others to discover their potential. Whether you're a seasoned athlete or just starting out, I am committed to helping you build confidence, strength, and resilience in both body and mind.
About
I’m Samantha Long, a NASM Certified Personal Trainer, Baptiste Power Yoga instructor, and USA Boxing Green Level Coach. My journey in fitness began as a competitive swimmer, where I spent ten years honing my skills and passion for competition. I discovered boxing, a sport that fueled my drive to train and coach others. However, a severe disc herniation changed my perspective on fitness, leading me to a deeper understanding of the importance of corrective exercise and core strength. My personal recovery journey has inspired me to help others overcome their own challenges, focusing on tailored fitness and nutrition programs that meet each client’s unique needs. I’m currently expanding my expertise with certifications in corrective exercise and nutrition coaching through NASM, aiming to provide a comprehensive approach to health and wellness.
Services
Personal Training
Customized one-on-one training sessions designed to meet your specific fitness goals, whether you're looking to build strength, improve endurance, or enhance overall health.
Online
Coaching
Flexible online coaching programs that allow you to train with me from anywhere. Get personalized workout and nutrition plans, video demonstrations, and virtual check-ins to keep you on track.
Nutrition Coaching
Tailored nutrition plans that support your fitness goals, help you manage weight, and improve overall health. Whether you're looking to fuel your workouts or adopt healthier eating habits, I can help!
Book Your Free Consultation!
Ready to Crush Your Fitness Goals? 💪
Let’s get started! Fill out the form below to book your free 30-minute consultation call with me. We’ll chat about your goals, challenges, and how I can help you transform your fitness journey!
Testimonials
"Sam hosts a boxing class weekly at catalyst. Boxing was totally new to me and I’ve learned so much with Sam. It’s now become my new favorite workout and I look forward to every class. She’ll really push you to your limits. She is passionate about her training and helping her clients. Basically, everything you need in a trainer, Sam has."
- Brian M.
"Sam is an incredible trainer. She knows when to push your limits and when to modify the routine if you can't do an exercise. I'm overall happy with my experience."
- Anonymous
- Anonymous
"I have worked out for years without a trainer. I seem to get by but after a spinal fusion surgery I needed someone understanding of back pain & injuries. She creates workouts with that in mind. I always feel her workouts the day after training day. Feeling the burn while and after shows that it’s working. I learn and I am able to incorporate new moves so as to not re-injure my back."
- Titi K.
Contact
Blog
Understanding Training for Strength vs. Hypertrophy
When it comes to resistance training, two of the most common goals are building strength and increasing muscle size, also known as hypertrophy.
Understanding Macros: What They Are and Why They Matter for Health and Training
In the world of nutrition and fitness, the term “macros” is often thrown around, but what exactly are they, and why are they so important?