Sam Gandy Personal Training

Sam Gandy Personal Training I help over 50s to stay strong & healthy
Lower back pain management
Pre/rehab specialist in cancer
Nutritionist
DM for a free 15 min consultation

25/09/2026

Tightness in shoulders and general lack of mobility is an issue as we get older. It can stop you performing exercises properly and even in day to day life, such as reaching for something in a cupboard. Try these simple exercises to keep the shoulders as mobile as possible.

1. Shoulder Flyes - Raise elbows out to the sides in a controlled manner.
2. Arm rolls backwards with as big as circles as you can.
3. Arm rolls forwards with as big as circles as you can.
4. Elbow Circles - Place fingers on shoulders and with elbows pointing forwards. Draw circles clockwise and then anti clockwise.
5. Lean & Reach - Reaching an arm overhead and with a slight lean as far as you can. Alternate side to side.

These exercises should be performed in 10-20 repetitions with 1-3 rounds of each. Always go to your capabilities and remember some discomfort and/or tightness is ok, but stop if any sharp pain occurs.
Always speak with a doctor before taking part.

Having cancer, and going through treatment, can cause not only physical side effects, but also alterations in mindset an...
17/09/2026

Having cancer, and going through treatment, can cause not only physical side effects, but also alterations in mindset and psychological state. Cancer brings many stressors to both the patient and the family from areas such as coping mechanisms, adaptation skills, stage of disease and type of treatment. Along with this, the fear of relapse, the fear of organ failure and the fear of death is debilitating and can have detrimental effects on recovery and survival.
Exercise in regular form, and correctly prescribed, has been seen to have beneficial effects on psychological health particularly mild to moderate anxiety, depression and stress. Cardiovascular exercise reduces stress hormones and promotes positive ones to give the patient a feeling of well-being and motivation. Better endorphins can ease pain, whilst exercising can induce a feeling of euphoria and invigoration.

Do you check your standing posture??Poor posture can have a big impact on spinal health, especially into later life. If...
10/09/2026

Do you check your standing posture??

Poor posture can have a big impact on spinal health, especially into later life.
If you find yourself slouched forwards, bring arms to your sides with thumbs 👍🏻 out, pointing forwards. Twist the thumbs out to the sides, this helps to pull shoulders back and bring you more upright.

For general standing posture, remember these teaching points
- Soft knees (not flexed)
- Weight centrally over feet (grounding)
- Relaxed shoulders
- Small ‘tugs’ of imaginary strings at key landmarks - to enhance awareness of natural spinal curvature.

For those who are very unsteady on feet you can do from a seated position.

This can also be a key sign that if you are not doing so already, strength training will help to improve posture and maintain/increase muscle mass.

02/09/2026

🍂 September 🍂
This is the second busiest time of the year (after January) for people to either get back into the gym or starting for the first time. Summer holidays are over and kids/gran kids are back to school. So more spare time to concentrate on number one again.
I’ve been personal training for 15 years and this year has been my busiest to date. With an emphasis on getting people healthy and strong for not only the short term but also to help keep their bodies more bulletproof in later life, from conditions such as osteoporosis, back pain, arthritis etc. It’s never too late to start by the way… my oldest client is 84 with another 3 over 70. And they all started with me in the last 3 years.

🚨 August client shoutout 🚨 For this month I’d like to give praise to one of my home visit 1:1 clients, Judith. She has ...
28/08/2026

🚨 August client shoutout 🚨
For this month I’d like to give praise to one of my home visit 1:1 clients, Judith. She has been with me for nearly 3 years and does 2 sessions a week. Over this summer she has been very consistent and not missed one session. Someone who is over 70 but keeps a youthful, radiant glow and moves brilliantly.
With a focus on keeping fit and strong, but with some balance and co-ordination too to keep any fears of falls very distant.
Well done Judith 👏🏻 💪🏻

20/08/2026

Balance getting worse and a loss of confidence from falls is a big factor in later life. This can be prevented with some exercises to help manage and improve balance.
Try these exercises to improve stability and strength in the legs and joints.
1) Tandem Stance - Hold position for 10-20 seconds, distributing the weight evenly. Then switch sides.
2) Tandem Walks - Heel to toe action for 3-5 metres. If capable then go backwards.
3) Toe taps - Imagine you are touching the 4 main points of a compass, repeating 5x on the same leg before switching.
4) Climb the ladder - Great for working on the Co-ordination as well as balance. Doing 20 lifts in total
5) 1 leg balance - Stand on 1 leg for 10-20 seconds before switching.
Remember to always ask a health professional before starting these for the first time.
Can be done every day to really see benefits.

Older adults need potassium to support heart function, nerve signals and muscle contractions. Because aging kidneys pro...
13/08/2026

Older adults need potassium to support heart function, nerve signals and muscle contractions. Because aging kidneys process minerals differently and common medications can alter levels, seniors should get potassium through food rather than supplements unless advised by a doctor, due to narrow safe margins.
Health benefits include lowering of blood pressure due to reduced effects of sodium, supporting a regular heart rate and preventing muscle weakness and cramps.

Good food sources include
Fruit:- Bananas, avocados, melons, and dried fruits.
Vegetables:- Potatoes, sweat potatoes, leafy greens and squash.
Protein and dairy:- Yoghurt, beans, milk, salmon or tuna

For more information on potassium and other minerals and vitamins, please send me a message.

There are now lots of studies out there, showing how exercising after a cancer treatment can dramatically improve your r...
06/08/2026

There are now lots of studies out there, showing how exercising after a cancer treatment can dramatically improve your recovery and overall quality of life. Added to this it helps to reduce types of cancer’s relapse and aggressive forms of it.

If you have just been through cancer and would like to start exercising, but not sure how to start. Please send me a message for a 30 minute online/phone call.

30/07/2026

Good grip strength is a good sign for longevity (so they say). It’s definitely important and convenient to have a good grip for an active daily life. So, with that in mind try these 5 exercises to help maintain and improve grip strength. Especially for those who are finding it more difficult to open jars, carry shopping etc.
1:- Holding the heads of dumbbells for 20-30 seconds. Repeating 2-3x
2:- Pinching a plate between the thumb and 4 fingers for either a length of a room or for time.
3:- Dumbbell wrist curls for 15-20 reps for 2-3 rounds. Really good for targeting the forearm too.
4:- Kettle bell squeezes, holding with the tips of the fingers and then curling into the hand and squeezing for a couple of seconds. 10-15 reps for 2-3x
5:- Deadhangs is literally just hanging as still as possible for a duration of time. This is the most advanced exercise, so if you have a very weak grip I would not do this to start.

More information on grip strength please do send a DM

20/07/2026

Don’t let age stop you, before your health does!!

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Norwich

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+447775428158

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