Oscar & Sam || Peak Performance & Body Coaches Instagram Profile Picture

Oscar & Sam || Peak Performance & Body Coaches

@osr_fitnesswellbeing

Fitness Coach, Peak Performance Coach
The OSR Method™ – Train Smart. Eat Real. Stay Ready.🔥💪 “Built for High Performers Who Don’t Have Time to Guess.” 1:1 coaching. Real results 👇
Fitness Wellness
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Top Instagram Posts of Oscar Sam Peak Performance Body Coaches

Oscar Sam Peak Performance Body Coaches’s Most liked posts from the last 30 uploads.

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Recent 30 posts with likes and comments overview.

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Think you need an hour to train legs? ❌ Wrong. Here’s a 20-min leg workout that’ll build strength, torch calories, and leave you feeling it tomorrow: 👉 6 exercises 👉 30s on / 15s rest 👉 3 rounds The lineup: Suitcase Squats Sumo Squats Single DB Split Squats RDLs Cossack Squats Squat Thrusts (finisher 🔥) Why it works: You’re combining strength with metabolic conditioning, meaning you’ll build muscle and burn fat in less time than most people waste scrolling. Yes, the swag is fresh 😎 rocking cult.collective.co in this one. Save this workout 🔖 Tag a mate who skips leg day 💪 And let me know if you survive 👇 2025-09-22 23:46:19 .. 9 +29% 2 +100%
💉 Ozempic makes one promise: weight loss. And to be fair… it delivers. It helps you eat fewer calories. It solves the calorie deficit part of the equation. But here’s the truth nobody tells you ⬇️ 👉 A calorie deficit alone will make you smaller. ❌ It won’t sculpt your body. ❌ It won’t build muscle. ❌ It won’t boost your confidence. Because weight loss and transformation are NOT the same thing. You can drop 20, 30, even 50lbs and still not look or feel the way you imagined. Why? Because what creates the body you actually want is: ✅ Strength training to build shape and tone ✅ Protein to fuel, recover and improve body-composition ✅ Bulletproof habits you can stick to for LIFE Quick fixes shrink you. Effort and consistency transform you. The question isn’t: “How fast can I lose weight?” The real question is: “How do I make results last and love the body I live in?” That’s what we help our clients do every single day. 🔥 Stop chasing shortcuts. Start building results you’ll never lose. 💬 DM me “STRONG” and let’s get to work. 2025-09-20 16:18:39 .. 7 - 0 -100%
Everyone wants change. Fewer are willing to move for it. 👉 You don’t need perfect workouts. 👉 You don’t need the “perfect” diet. 👉 You don’t need to wait for the perfect time. What you need is the courage to take the first step. Do something today. Walk. Lift. Cook a better meal. Drink more water. Small moves done consistently beat waiting for perfect every time. Change doesn’t come to those who wait. It comes to those who act. #ConsistencyIsKey #FitnessOver40 #FatLossJourney #BusyButFit 2025-09-18 13:51:01 Ever.. 10 +43% 6 +500%
Science shows that after 35, we lose 3–8% of muscle per decade if we don’t strength train. Less muscle = slower metabolism, meaning the old “eat less, move more” trick backfires. Here are the 5 biggest mistakes keeping your midsection soft: ❌ Cardio-only workouts → burn calories but speed up muscle loss. ❌ Crash diets → lower thyroid + leptin, making your metabolism more efficient at holding fat. ❌ Low protein → protein protects muscle, boosts metabolism, and keeps you fuller for longer. ❌ Ignoring hormones → cortisol (stress), low testosterone, and menopause shifts all push fat storage to the belly. ❌ Inconsistent routines → results come from progressive overload + small daily habits, not “all-or-nothing” weeks. 👉 The solution isn’t doing more, it’s doing what actually works for your age and lifestyle: • Strength training 3x per week • Hitting protein targets • Managing stress + sleep • Staying consistent, not perfect 🔥 Fix these mistakes, and belly fat becomes far easier to shift even after 35. 2025-09-17 01:26:06 .. 8 +14% 0 -100%
🚨 Busy? Here’s your no-nonsense total-body plan 🚨 The structure: 2 Legs • 2 Pulls • 2 Pushes + lateral raise finisher. Just 2 near-failure sets each - because less, done better, always beats more with no intent. THE WORKOUT (save this): 1️⃣ Front Squats 2 × 8–12 2️⃣ Hamstring Curls 2 × 12 3️⃣ Lat Pulldown 2 × 8–12 4️⃣ Single-Arm Row 2 × 8–10 5️⃣ Incline DB Press 2 × 12 6️⃣ Hammer Strength Shoulder Press 2 × 15–20 🔥 Finisher: Seated Lateral Raises 2 × 15 How to make it work for YOU: • 5–8 reps → Strength • 8–12 reps → Muscle • 12–15 reps → Conditioning • Rest 60–90s, track your numbers. • Next week: add a rep, a little weight, or slow the tempo. 👉 Results don’t come from doing more. They come from doing better. 💾 Save this workout ❤️ Like if it helps ➡️ Follow osr_fitnesswellbeing for more gym-ready workouts built for busy schedules #TrainSmarterNotHarder #Over40Fitness #BusyParents #StrengthForLife #ProgressiveOverload #OSRFitness 2025-09-15 19:26:54 .. 5 -29% 0 -100%
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Stop going backwards with fat loss. If belly fat won’t budge after 40, it’s usually one of these: 1️⃣ Cardio-only plan. You’re burning time, not building shape. Fix: Strength 3–4x/week, push loads, track lifts. 2️⃣Weekday starving → weekend wipeout. You “eat perfect” then undo it Fri–Sun. Fix: Hold a steady weekly calorie target; plan 3 “anchor meals” you repeat on busy days. 3️⃣Low protein = high cravings. Fix: Aim ~30–40g protein per meal; build meals around protein + plants. 4️⃣All-or-nothing. You’re either 10/10 or 0/10. Fix: Use an Always-On Dial: • Floor: 2x/25–30 min full-body • Base: 3–4x strength + short finisher • Peak: 4–5x when life allows 5️⃣Recovery leaks (sleep/stress/alcohol). Fix: 7–8h sleep, daily steps, manage drinks, hydrate. Hormones shift after 40, but they’re not a life sentence, muscle, protein, and consistency are. Do less, better, and stay on. 2025-09-13 22:45:48 .. 3 -57% 1 -
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Stop trying to “out-cardio” a slower metabolism. Here’s what actually leans you out when life = career + kids: • Lift heavy-ish, full-body (swings/squats/rows/presses). • Build muscle → raise your calorie floor (more muscle = higher burn at rest). • Short, intense sessions (20–35 mins, 3–4×/week). • Recovery is a real thing (sleep, steps, protein). Treadmills aren’t the enemy, but they’re NOT going sculpt your body. Strength is. Do less, better, and stay consistent. #Over40Fitness #StrengthTraining #FitnessOver40 #BusyProfessional #MenopauseFitness #DadStrength #MumStrong #FatLossCoach #OSRFitness 2025-09-13 17:00:39 .. 22 +214% 0 -100%
Think you need hours in the gym? THINK AGAIN. Research shows you only need 3–5 QUALITY sets per muscle group per week to build muscle and strength. Here’s the science-backed 20-minute routine ⏱ (3x per week): ✅ Full-body compounds ✅ 3 rounds, 60–90 sec rest • DB Reverse lunges (8–12 reps) • Incline DB press(6–10 reps) • DB Single arm rows (8–12 reps) • Overhead Press (6–10 reps) • Farmers carry 60s Why it’s perfect for 40+: ✅Strength training 2–3x/week slashes risk of heart disease 🫀 ✅Resistance training lowers blood pressure 📉 ✅National Institute on Aging: strength training keeps you mobile + independent as you age 👉 Reality check: after 40 you naturally lose 3–8% of your muscle mass per decade. But you can slow or reverse it with consistency. Progression plan: Weeks 1–2: Master the form Weeks 3–4: Add 5–10% weight Weeks 5–8: Build real strength Weeks 9–12: Notice fat loss + muscle tone 🚫 No time? It’s 20 minutes. 🚫 Too old? Research says otherwise. 🚫 Need fancy equipment? Nope, basic weights only. The bottom line: 60 minutes a week can change your next 10+ years. Your future self will thank you. 💪 👉 Save this post + tag a mate who needs to hear this 👇 #MuscleBuilding #FitnessOver40 #TimeEfficientWorkouts #StrengthTraining #HealthyAging #BusyLifestyle 2025-09-13 01:51:39 .. 13 +86% 2 +100%
Over 40? You don’t have to lose muscle, most people just stop sending the signal. Without strength work, muscle can drop ~3–8% per decade from your 40s, and faster after 60. The fix is simple: The 40+ Muscle Keeper Plan • 3 workouts/week • 6–7 moves/session • 2 hard sets each (leave 1–2 reps in the tank) • Big rocks: squat, hinge, push, pull, carry, core • Cardio for heart health ✅ — Lifting tells your body to keep muscle ✅ • Protein each meal, sleep 7–8h, walk daily Busy week? Don’t switch off, turn the dial down and keep the lights on. Two short full-body sessions still protect your muscle. Video credit: in_laluz Want my plug-and-play 3-day, 2-set template + protein cheat sheet? Comment STRONG and I’ll DM it to you. Train Smart. Eat Real. Stay Ready. 🟡⚫️ #Over40Fitness #StrengthAfter40 #BusyProfessionalFitness #MuscleOver40 #OnlySeriousResults 2025-09-11 23:20:23 .. 9 +29% 0 -100%
You don’t fail for lack of effort, you fail because you try to live at a 10/10… or drop to 0/10 when life gets busy. Here’s the fix we use with clients who have careers, kids, and real schedules: the Always-On Dial 👇 Training Dial • Floor (2x/week, 25–30 mins): full-body circuits, get in/get out. • Base (3–4x/week): strength first, short finishers. • Peak (4–5x/week): strength, mobility & conditioning when life allows. Nutrition Dial • Floor: plate method (½ veg, ¼ protein, ¼ smart carbs), hit protein. • Base: track protein + calories on workdays. • Peak: tighten portions, hit targets 80–90% of meals. Busy week rule: don’t turn it off, turn it down. Your results come from staying always on and managing intensity, not chasing perfect. If you’re over 35 and tired of restarting every Monday, this is the shift. Save this, send it to your future self! Train Smart. Eat Real. Stay Ready. 🟡⚫️ #OnlySeriousResults #BusyProfessionalFitness #AllOrNothingMindset #StrengthAfter35 #ParentsWhoLift #FatLossForLife 2025-09-11 16:35:50 .. 8 +14% 0 -100%
Back-to-back calls, kids’ snacks, inbox on fire? Here’s your parent-proof KB burner that hits strength + cardio in under 15 minutes. The 4-Move Circuit (3 rounds, 2:00 rest): 1. Single-Arm Snatch – 6/side 2. Single-Arm Squat Thruster – 6/side 3. Around-the-World → Squat – 12 total 4. Halos – 12 total (Keep the bell close, brace hard, smooth lockouts.) Scale it fast: • Newer? Snatch → high pull or clean. • Thruster too spicy? Goblet squat + push press. • Short on time? 2 rounds, 60–90s rest. • Strong day? Heavier bell or +1 round. Weight guide (start points): 8–12kg (getting back into it) • 12–16kg (intermediate) • 16–24kg (advanced) Save this for your nap-window / between-meetings slot. DM READY and we’ll tailor your full program to your goals and life. Train Smart. Eat Real. Stay Ready. — OSR 💪 #kettlebellworkout #busyparents #workfromhomefitness #over35fitness #fatloss #strength #metcon #ukfitnesscoach #onlyseriousresults 2025-09-11 00:15:11 .. 13 +86% 0 -100%
Those “just a couple” of biscuits aren’t harmless—they’re stealing your afternoon. Reason 1: You rarely stop at 1–2 → calorie creep → fat-loss stalls. Reason 2: Sugar spike → crash → cravings → back for more = brain fog + zero energy. The easy swap: fruit 🍎 You still get the sweet hit, plus fibre for steadier energy, fewer cravings, and calories in check. I do this daily and cruise to dinner without raiding the drawer. Quick ideas (grab-and-go): • Apple or pear • 200g berries • 2 clementines • Grapes in a snack box (Extra hunger? Pair with 150–200g Greek yogurt or a quick protein shake.) Want a plan that fits meetings, school runs, and real life? DM READY. Train Smart. Eat Real. Stay Ready. — OSR 💪 #snacksmart #afternoonslump #bloodsugar #fatloss #over35fitness #busyprofessionals #parentswholift #ukfitnesscoach #healthyhabits #onlyseriousresults 2025-09-09 17:19:12 .. 20 +186% 5 +400%
How to run it ⏱️ 30s each move, 15s rest in between moves → 1 round = 4.5mim Do 2–3 rounds. Rest 30–45s between rounds. No space? No problem. No time? Even 1 round beats zero. Low-impact swaps • Squat jumps → air squats • Full press-ups → incline on a sofa/table • Burpees → star jumps, jog on the spot (or anything that gets your heart rate UP! Save this for the next “I’ve got no time” day, and thank me later. Comment “15” and I’ll DM you the timer + progressions. Want a plan that fits meetings, school runs and real life? DM READY and we’ll tailor it to you. Train Smart. Eat Real. Stay Ready. - OSR 💪 #homeworkout #noequipmentworkout #busyprofessionals #over35fitness #parentswholift #fatloss #buildmuscle #strengthtraining #metabolicworkout #ukfitnesscoach #onlinecoach #onlyseriousresults 2025-09-08 17:34:37 .. 16 +129% 6 +500%
Hot take: the calorie deficit is a tool, not a lifestyle. If the goal is scale to go down then yes, deficit. But if you’re already lighter and feel “flat/soft,” pushing lower calories won’t create shape. That’s where training becomes the main character. What to do instead (simple): Phase 1: Cut (8–12 wks). Deficit, high protein, 3× full-body lifts, 7–10k steps. Phase 2: Recomp/Maintain. Calories at maintenance, progressive overload 3–4×/wk, protein on point, track waist/photos/strength, not just weight. Phase 3 (optional): Build. Small surplus, keep steps high, chase performance PRs. Result: not just smaller… more defined, stronger, and higher-energy. Follow for Train Smart • Eat Real • Stay Ready. #bodyrecomposition #over35fitness #fatloss #strengthtraining #busyparents #weightlossjourney #onlyseriousresults 2025-09-06 18:34:16 H.. 13 +86% 2 +100%
Yes, I ate the big bar 🍫… and still dropped fat. Here’s the exact play busy parents/executives use so treats don’t derail progress: 1) Lead-Up (24–48 hrs): High-protein meals, smart carbs, steps on point, lift as planned. Build momentum before the treat. 2) Game Day: Lift + walk. Anchor chocolate to a real meal (not a random snack) and own it—no guilt, no “I’ve blown it.” 3) Bounce-Back: Next day = straight back on plan. No “start again Monday,” no spiral into 3 off-plan days. This isn’t willpower. It’s structure. All-or-nothing is why you stay stuck; guardrails are how you get lean while living your life. 2025-09-06 00:28:29 .. 17 +143% 0 -100%

On average, Oscar Sam Peak Performance Body Coaches gets 7 likes and 1 comments per post. (Historical)

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Tracked since Sep 23, 2025
Updated: Sep 23, 2025
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