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postnatal workout

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… 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.


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