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 certified personal trainer, certified nutrition coach, and online fitness coach. I’ve dedicated my career to helping people build strength, confidence, and healthier habits—no matter where they’re starting from. My coaching philosophy was shaped by my own journey through serious back injury and recovery. I learned firsthand how powerful strength training, proper movement, and education can be for rebuilding not just your body, but your confidence. That experience changed my life and how I coach. Today, I help adults who want to get stronger, move better, and feel better in their bodies. My focus is on creating a supportive, realistic, and educational approach to fitness. No extremes. No quick fixes. Just the right plan, accountability, and a coach who believes in you. Whether you’re getting back into fitness after time off, navigating an injury, or ready to level up your training, I’m here to help you feel strong, capable, and confident—inside and outside the gym. I am a NASM Certified Personal Trainer, NASM Certified Nutrition Coach, Certified Baptiste Power Yoga Instructor, USA Boxing Green Level Coach, and I am currently working toward my NASM Corrective Exercise Specialist certification. I have trained and coached at Orangetheory Fitness, Catalyst Fitness, the JCC of Greater Buffalo, and Boxstar Training.
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!
Packages
Fit Starter
Personalized monthly training program and app access with weekly check-ins and accountability. Perfect for someone who wants structure and a clear plan to follow.
Fit Coaching
Weekly personalized workouts, macro guidance, habit coaching, and weekly check-ins. Includes messaging support and form feedback.
Fit V.I.P.
High-touch coaching with weekly personalized workouts, macro + nutrition planning, habit support, monthly Zoom call, priority messaging, and form feedback.
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
"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?