Fitness trainer Sam Eastwood brings her workout method to busy women throughout the world

Get Set Body is a robust digital workout concept and inspirational online community created by the London-based celebrity trainer, Sam Eastwood.

And with a mission to help women all over the world achieve their ultimate fitness goals, Sam’s quality workout method is showcased in a series of videos which help to sculpt, strengthen and tone the body quickly and effectively.

Women who join the thriving GetSET community also gain 24 hour access to useful lifestyle tips, nutritious meal plans and can even contact Sam directly with any questions that they may have.

Strengthening posture and working out to improve the body’s strength and stamina is absolutely key to a woman’s survival in today’s demanding, hectic world.

Strengthening posture and working out to improve the body’s strength and stamina is absolutely key to a woman’s survival in today’s demanding, hectic world.

Former model Sam, who has trained several Hollywood stars, tells Nativa World about Get Set Body and how she’s successfully helping women manage their busy lives, feel fitter and stay motivated…

Sam, what does the word ‘Enrich’ mean to you?

Enrich to me means to improve the value of something whether it’s through adding something beneficial or complimenting something already existing and therefore improving life. An enriching workout would be improving the body but in a way that improves and enhances your overall wellbeing.

What’s your background in the fitness industry?

I come from a Pilate’s background and was trained by Marie Jose Blom in Los Angeles, CA at LBDC (Long Beach Dance Conditioning). I was taught to watch movement, see imbalances and retrain the body.

What’s your signature style?

It’s all Pilates based in theory with more dynamic movements to really challenge the body strength and flexibility. I include low weights and high reps for absolute activation. Strengthening the core is the key to everything!

What are the key body benefits of your training?

Posture, effortless movement and long, beautiful lean muscles. If you look at the way an actress holds herself in a movie, it’s often strong, confident and gracious. This is usually the result of weeks of prep to ensure they’re ready for the journey – injury free.

How did the ‘Get Set Body’ method come to life and what does it offer women?

Get Set Body was designed through necessity. The majority of my clients need to improve their core strength and fitness but they don’t have hours to train and quite frankly they don’t have the patience for intense isolated work. The program is a more structured version of everything we do in the studio but in smaller bite-sized chunks. So whether you have half an hour or 7 minutes, want to work on your legs or blast your abs – it’s all instantly available on your laptop, phone or tablet.

What are the body and mind benefits?

The benefits to the body are endless. Women’s bodies especially find a way of simply carrying on. We really don’t notice the slow change or atrophy until we have an aching knee or lumbar spine pain. The Get Set Body program works your body with “form” building strength AND flexibility, making you more resilient to injury. As to the mind benefits – we all know how incredible we feel after a workout! That rush of endorphins gives us a lovely natural ‘high’ so finding time to exercise daily is incredibly good for body and soul.

Working out actually helps jet lag and keeps the body from getting stiff and ceasing up.

Working out actually helps jet lag and keeps the body from getting stiff and ceasing up.

How could female business travelers use Get Set Body when they’re away from home?

It’s all online so it’s incredibly easy. All you need is the space of a yoga mat so a hotel room, hotel gym (which are often tiny) or outdoor space is ideal. The fact that it’s digital gives you the freedom to train whenever you can fit it in. It’s scientifically proven that working out actually helps jet lag and keeps the body from getting stiff and ceasing up.

What issues do most of your female clients have?

Hunched shoulders, soft bellies and weak bottoms are three common issues! The things we can hide but a major posture blocker. Having ‘mummy posture” as I like to call it, working on a laptop and of course stress all add to these issues. I firmly believe that strengthening posture and working out to improve the body’s strength and stamina is absolutely key to a woman’s survival in today’s demanding, hectic world. Get Set Body helps busy woman actually fit training into their schedule.

Which workout session in the Get Set Body method is the most popular and why?

Holy Legulation is a common favorite. I think because it’s a mega leg burner, you feel the body working almost instantly and you certainly feel the workout for a good few days after. It’s a real body changer. Fast paced 7-minute circuits x 4 and a 2-minute cool down to keep the flexibility in the muscles you just fatigued. I love it! No matter how many times I do it, I still sweat hard and curse myself for designing the workout in the first place!!

Sam’s fitness tips for business travel:

  • Move every single day! My workouts can be bespoke based on your schedule so even if you do just 7 minutes, your brain will wake up and so will your body. You’ll feel awake and bright eyed and you’ll actually be able to focus without the fog of that long flight you just took. Working out is better than a cup of coffee.
  • If you’re on a plane, get up and walk around as much as possible. Get the juices flowing so you don’t end up with muscle strain.
  • Take the stairs whenever you can.
  • Get up early and get your workout done! Tough I know, but typically at the end of your busy day you’re not in the mood to exercise. Set your alarm clock 30 minutes before you normally would and get it done! It will set your body and brain up for the rest of the day.
  • Stick to a plan. Generally you know how your day is going to pan out so go to bed knowing how you’ll be working out the next day. Whether it’s a 30 minute walk to the coffee shop, 5 minutes of skipping or a Holy Legulation workout, know what you’re doing before your head hits the pillow and stick to the plan!

Sam’s nutritional tips for business travel:

  • Jet lag messes with our entire system. So you end up craving a doughnut at 11 pm and a burger at 8 am…be aware of it and listen to your conscience not your taste buds.
  • Add extra “greens” to your diet. A green juice is such an easy way to get it in. I also travel with nutritional greens from my local health shop. It really makes a difference to my acidity, so I don’t get stiff muscles or cracking joints.
  • Hydration we all know is important too so keep a water bottle handy and sip regularly.
  • Be prepared and take your own snacks. Buy some good quality bars, nuts and dried fruit (all organic of course), dried crispy seaweed is a fab one for a salty craving.
  • Moderate your cocktails and stick to clean ones. Go for a cocktail with healthier mixers instead of a heavy creamed or sugary choice. Get one with fresh mint and lime, or sparkling elderflower instead.
  • Vitamin B is as good as a cup of coffee. Stash some vitamin B complex in your carry on too so you can keep your energy levels up without fatiguing your body with caffeine and sugar.

Which celebrities are you working with right now?

I just finished on The Mummy in London, UK and I’m about to start on a new “project” which I’m super excited about but I can’t quite share it yet…..watch this space!

by Editorial on November 28, 2016

Meet the Hollywood trainer cutting to the core of post-natal fitness

Sam Eastwood’s program is a blend of core-focused exercises and cardio

Sam Eastwood’s program is a blend of core-focused exercises and cardio

Pregnancy is unsurprisingly a time when fitness regimes can fall by the wayside, but for Sam Eastwood it was a wake-up call. “I usually have a fast metabolism, but with pregnancy came excess weight and the feeling of being unfit and tired, which I couldn’t bear,” she says. “When I had my daughter I realised that staying fit was of the absolute essence – not just for physical health but for mental wellbeing.” Eastwood had spent her twenties modelling and acting, and had always kept fit, but it was after she had her daughter that she decided to try Pilates. “My first session blew me away,” she says. “I realised I had lost a connection to my body, and Pilates in just two weeks reconnected my brain to my core and the rest of the body followed.”

Core and cardio

Eastwood blends the principles of the core-focused training with cardio to help sculpt lean physiques while preventing injury, and has worked with Rebecca Ferguson on Mission Impossible and the new version of The Mummy, due out this year. She says working with busy Hollywood stars has made her an expert at fitting in a lot into a short space of time. “Time is of the essence and I work hard to craft workouts that slot seamlessly into their busy lifestyle. When I’m working on set, sometimes my client will be called away for whatever reason and we end up with chopped-up sessions of 20 mins here and 30 there. It’s not ideal but it is all about grabbing time when you can, really.”

Reality check

It’s all very well for A-listers, but new mothers also fall into the “time-poor” category without an army of personal trainers and chefs. And, even if you do get the time, if you’re sleep-deprived, sore and out of shape, the last thing you want to do is squeeze into some spandex and join a bunch of perky gym bunnies in a fitness class. So it was with “real women” in mind that Eastwood developed her new Get Set program – an online community to give you access to A-list workouts with the emphasis on good form and posture, and – you guessed it – convenience. She says that when her stars are on location they log in, but you can equally do it from your living room whenever you get a chance – and she says even a short session makes all the difference.

“From half-an-hour sessions to a quick seven-minute core workout, it offers short bursts of effective activity,” she adds. “If you think about exercise as part of a daily routine (in the same way you have to eat, walk your dog, or get the kids to school) it becomes part of your routine and is something you just get on with.”

Strong for life

It’s not just about weight loss either. Pilates, Eastwood, insists, will give you a strong body to cope with whatever life throws at you. “If you’ve ever pulled your shoulder or tweaked your back you know how frustrating it is to recover. Activating and strengthening your core through Pilates encourages the body’s bone rhythms and muscles to work in the same pattern all day long and every move will help to protect your body from injury.”

Richmond Park is a favourite running spot for Sam

Richmond Park is a favourite running spot for Sam

Eastwood may have carved out her career in LA, along with her husband, stuntman and Mission Impossible action director Wade Eastwood, but these days Richmond in south-west London is home. When not practising Pilates, she can be found trail-running in Richmond Park, or out and about with her husband and now six-year-old daughter. “Being with my family is a good reality check. They’re full of energy so it’s a different type of winding down – we love a long walk in the park.”

Benefits of post-natal Pilates

Safety Pilates

Is widely recommended as a great exercise for new mums as it is safe and not too taxing on the body after childbirth. The general advice is to wait six weeks after a vaginal birth or 8-12 weeks after a Caesarean section before embarking on a new regime.

Pelvic floor

Pilates is ideal for strengthening you in the right places, and conditioning the pelvic floor will help to alleviate some post-natal problems like incontinence or prolapse.

Confidence

Pilates is not just about looking good – it helps you to reconnect with your body and how it functions, helping to build confidence.

Core strength

Most Pilates exercises involve some kind of core engagement, which is great for firming up a “mummy tummy”, and also for helping improve diastasis rectus, or the separation of the abdominal muscles, which can happen in pregnancy. Not only that, core strength will protect you from back injuries when you’re lifting and carrying.

Siobhan Norton, Thursday March 9th 2017

Original source

International Women's Day

Being A Working Mother In The 21st Century | International Women’s Day.

The art of mothering is defined as ‘bringing up a child with care and attention’. In today’s society, where women are determined more so than ever to be recognised as equal, we’re seeing a rise of mothers entering offices and places of work all over the world. But, quite simply, how are they doing it? Is it possible to be a career woman as well as a doting mother? To honour International Women’s Day, we interviewed a handful of working mothers who are currently balancing motherhood and their careers. Read on to discover how long they worked for during their pregnancies, why they think working is beneficial for their children and how they cope with the daily stresses of being both a mother and a businesswoman…

SAM EASTWOOD, FITNESS & LIFESTYLE COACH

Sam has one daughter, Nala, aged 7.

Your job role?

I’m a Pilates trainer in the movie sector.

What struggles do you face being both a mother and a career woman?

Balancing everything out and lack of time is always an ongoing battle! Switching off from work when it’s time to be a mother too…

Did you keep working during your pregnancy?

Yes – all the way through!

Describe a usual working day for you.

I start the day with a coffee, see my husband off to work and get Nalah up, we then have breakfast together and it’s off to school. If I have time I train myself (usually on the mat at home) before heading to the studio where I’ll be training clients and working on my GET SET workout program. Each day varies – I could be updating the website and adding new workouts or advising GET SET members on fitness and food – it just depends on what needs to be done that day. I usually grab a quick lunch around 1pm (often prepped beforehand) and then it’s on to the next location for the next client training session. I pick Nalah up from school at 4.30pm and we’re usually home by 5pm where we’ll get onto any homework that needs to be done. After that it’s prepping dinner and winding down and getting ready for bed! I always like to eat at the table as a family as it’s the one time we get to chat about our days in peace! Once Nalah is in bed, it’s back to the laptop to prepare for the next day. Naturally, fitness is hugely important to me – I’ve always got my mat with me and will try and squeeze in severa short sessions a day to open up the shoulders, unwind the wrists and stretch the hamstrings.

Do you find the balance of being a career woman and a mother easy or difficult?

I wouldn’t say difficult because I have a strong bond with my daughter. But admittedly at times I want to pull my hair out because everything overlaps!! When I start to feel overwhelmed, I train. It focuses me, helps me relax and get things in perspective.

Do you feel constrained in your career now that you have children?

Not at all, I always say that if you want something important done, ask a busy woman!

How does the reward of being a mother compare to the reward of being a successful career woman?

My daughter is my proudest project yet! But really work is work and your family is all encompassing. I suppose to me the two are very different.

How do you feel your child benefits from you being a working mother?

I think it’s good to show that women work hard! I want to be a good role model for my daughter and I think working hard is a very natural part of that.


Do you feel like your industry supports mothers who decide to work full time?

The fitness industry is very flexible so I’d say yes, though most people working as a trainer are self-employed so they only really have themselves to answer to. I know that if I don’t work I don’t get paid so I have to be smart about my working hours.

Journal thanks to Maxwell Scott Bags

 

 

 

Actress Rebecca Ferguson on What It Takes to Get a Mission: Impossible Body

What kind of training did it take to prepare?


Pilates was the ground floor. It’s such a good way of keeping your body safe. There is so much technique in fighting—how do you hold your fist, where does the motion come from. I had to learn to run fast—so we did a lot of explosive running. When we started filming, we kept the training up as much as possible. When you see a sequence that is 30 seconds long, it has taken weeks of preparation.

How Rebecca Ferguson’s Trainer Made Her ‘Mission: Impossible’ Ready

How Rebecca Ferguson’s Trainer Made Her ‘Mission: Impossible’ Ready

by KRISTYN BURTT on JULY 30, 2015

 

Rebecca Ferguson plays Ilsa and Tom Cruise plays Ethan Hunt in ‘Mission: Impossible.’
Photo credit: Chiabella James/Paramount Pictures

Getting ready to work with Tom Cruise in the latest installment of “Mission: Impossible” can be a daunting task. That’s where trainer Sam Eastwood steps in.

Eastwood was brought in to get star Rebecca Ferguson into fighting shape for “Mission: Impossible-Rogue Nation” six weeks before the film began shooting. The workouts were intense: six hours a day, six days a week.

Once Ferguson saw how her body was reacting to training, Eastwood stayed on for the entire production where they trained in one-to-three-hour increments, depending on the daily shooting schedule.

Sam Eastwood trained ‘Mission Impossible’ actress Rebecca Ferguson.

Action-star ready

In this exclusive interview, Lifescript spoke with Sam Eastwood about what it takes to become an action star.

Eastwood found it easy to start a training regimen with Ferguson because she was fit, but there were adjustments to be made.

“She came from a dancing background. Rebecca had been playing lots of princesses where her posture very upright,” says Eastwood. “So we had to work on alignment stuff with her. I brought her posture back to a neutral stance.”

In order to get her into a more aligned state, Eastwood used a series of exercises to achieve a “feminine, yet strong” look. Ferguson incorporated running, yoga, stretching and Pilates into her daily routine.

“With any Tom Cruise movie, Tom sets the standard. Rebecca was 100% committed to that. She had to be strong and she had to be able to fight for 10 minutes and go at it again and again and again,” explains Eastwood. “Rebecca had to be tough and as strong as Tom Cruise but still have a long, lean, muscle-toned body.

Read “Best Strength-Training Exercises for Women” on Lifescript.com

In order to make sure the actress was prepared for each scene, Eastwood worked closely with stunt coordinator and husband, Wade Eastwood.

“I would watch whatever Rebecca was doing on set,” she says. “We would work on her movements and then incorporate it into the workout.”

Targeting the right muscles

Some of the areas they targeted during her on-set workouts included lats, obliques, quads and hamstrings. “It was simple, but technical stuff because Rebecca’s body was under a lot of stress,” says the trainer.

[Editor’s Note: The latissimus dorsi muscle [“lats”] is one of the largest muscles in the back. The muscle is located in the middle of the back. The abdominal external oblique muscles are the largest and the outermost of the three flat muscles of the lateral abdomen.]

When it came to diet, Ferguson was already a clean eater, so they didn’t have to adjust her food intake.

“She made good choices with her food,” she shares. “As the old saying goes, ‘you are what you eat’ and she was super sensible with her diet.”

Rebecca Ferguson plays Ilsa in ‘Mission: Impossible.’
Photo credit: Keith Hamshere/Paramount Pictures

Rebecca Ferguson plays Ilsa in ‘Mission: Impossible.’
Photo credit: Keith Hamshere/Paramount Pictures

The hard work Ferguson put in before and during the shoot is evident in a pinnacle action scene. Her shapely legs are on full display while dressed in an evening gown with a sky-high slit — fitness never looked so sexy.

“To achieve that look, we leaned out the muscles and made them long with reps of planks. We did a lot of ballet-based movements and we stretched after running,” says Eastwood. “I love to incorporate ballet because it is good for thighs and calves.”

Rebecca Ferguson plays Ilsa and Tom Cruise plays Ethan Hunt in ‘Mission: Impossible.’
Photo credit: David James

Rebecca Ferguson plays Ilsa and Tom Cruise plays Ethan Hunt in ‘Mission: Impossible.’
Photo credit: David James

The fitness trainer also offered Lifescript a few tips to achieving an action-star physique:

  • “Live Life From The Core”-It’s important to have your abdominal core in shape, so a Pilates workout is a great way to strengthen those muscles.
  • High Reps, Low Weights– Do a repetitive series of movements using body weight instead of heavy weights. 
  • Run and Stretch-Strap on those jogging shoes and do some low-level running to lengthen those leg muscles. Don’t forget to incorporate stretching before and after your workout.

“Mission:Impossible-Rogue Nation” opens nationwide on July 31.