Sam Hopes
Sam Hopes is a level III qualified fitness trainer, level II reiki practitioner, and senior fitness writer at Future PLC, the publisher of Tom's Guide. She is also about to undertake her Yoga For Athletes training course. Having trained to work with mind and body, Sam is a big advocate of using mindfulness techniques in sport and fitness, and their impact on performance. She’s also passionate about the fundamentals of training and building sustainable training methods. When she's not writing up her experiences with the latest fitness tech and workouts, you’ll find her writing about nutrition, sleep, recovery, and wellness.
Latest articles by Sam Hopes
Hip pain? Build lower body strength and boost flexibility with 3 moves and 15 minutes
By Sam Hopes last updated
Build lower body strength and boost flexibility without weights using three exercises in just 15 minutes.
Forget the gym — this 30-minute walking workout builds mental strength and boosts your metabolism
By Sam Hopes published
This 30-minute walking workout could boost metabolism, build mental strength and improve cardiovascular fitness. Here's how to walk with Goop.
I did 5-minute starburst planks every day for one week — here’s what happened
By Sam Hopes last updated
Starburst planks are a side plank variation that builds full-body strength and targets the obliques, hips and glutes. Our fitness writer performed them for five minutes every day.
You don't need the gym to build muscle — try this outdoor 15-minute dumbbell workout instead
By Sam Hopes last updated
This 15-minute outdoor workout raises your heart rate and targets your entire body using a set of dumbbells to help build muscle and improve endurance.
We've tested the best exercise bikes to help you boost your fitness at home
By James Frew last updated
review The best exercise machines are designed to work muscles all over your body, get your heart pumping, and boost your metabolism without leaving the house.
Forget weights — this 30-minute yoga routine builds flexibility and strengthens your core
By Sam Hopes published
This short 30-minute yoga routine by Move With Nicole builds flexibility, strengthens your core, and boosts mindfulness.
The 9 best protein shakers of 2024, tried and tested
By Jane McGuire last updated
These are the best protein shakers, from no-frill drinking receptacles to premium models with hidden pill organizers.
We've tested the best adjustable dumbbells for weightlifting at home 2024
By James Frew last updated
Here are the best adjustable dumbbells for weightlifting and resistance training.
Best golf bags 2024 — rated and reviewed
By Mike Bailey last updated
We’ve found the best golf bags for walking, riding, and traveling in 2024.
I’m a personal trainer — 5 compound exercises that build a strong core without weights
By Sam Hopes last updated
These five compound exercises build stronger core muscles without sit-ups, crunches, or lifting heavy weights, according to a personal trainer.
Forget pull-ups — you just need a set of dumbbells and 5 exercises to build your back and biceps
By Sam Hopes last updated
Build stronger back and biceps muscles with these five dumbbell exercises. Here's how to do them, according to a personal trainer.
The best kettlebells 2024: for weightlifting, home workouts and gym
By Sam Hopes last updated
The best kettlebells for weightlifting, home and gym workouts, including Onnit, kettlebells for grip and the best kettlebells for CrossFit.
The 12 best cross training shoes in 2024: tried, tested and reviewed
By Jennifer Rizzuto last updated
The best cross training shoes for gym workouts, including models from Nike, Ryka, R.A.D, NoBull and more.
You don’t need planks or crunches to build core muscle — use this 3-move kettlebell abs workout
By Sam Hopes last updated
You don't need crunches or planks to build strong core muscles, this three-move kettlebell abs workout only takes 15 minutes.
I tried 60 minutes of hyperbaric oxygen therapy for the first time — here’s what happened to my body
By Sam Hopes last updated
Hyperbaric oxygen therapy (HBOT) is a rehabilitation method that increases oxygen intake in a pressurized chamber to boost energy, exercise recovery and reduce fatigue.
How much protein do you need to build muscle?
By Sam Hopes published
What is protein, how much protein do you need to build muscle, and when should you eat protein? One personal trainer explains what you need to know.
Best hiking boots in 2024 — tested and rated for walks and trails
By John R. Quain, Dan Bracaglia last updated
These are the best hiking boots to in 2024, including the best waterproof hiking boots and the best hiking boots for bad weather.
The 9 best workout apps in 2024: Tested and reviewed
By Jane McGuire last updated
The best workout apps have something to offer everyone from beginners to serious exercise addicts. Here's the top workout apps for iPhones and Android.
I just tried two minutes of cryotherapy for the first time — here's what happened to my body
By Sam Hopes last updated
Cryotherapy is a rehabilitation method using extreme cold application to boost mood and energy, reduce fatigue, pain, and inflammation and improve exercise recovery.
Forget barbells — sculpt your core and lower body with this 5-move kettlebell workout
By Sam Hopes last updated
This five-move kettlebell workout takes 25 minutes, builds muscles in your legs and glutes, and strengthens your core. Our in-house personal trainer explains how to do it.
I did 7-minute abs wheel planks every day for a week — here’s what happened to my body
By Sam Hopes last updated
I tried doing seven-minute abs wheel planks every day for a week. Here are the results and the benefits of doing abs wheel planks for your core muscles.
This 3-move dumbbell abs workout builds core strength and full-body muscle and only takes 15 minutes
By Sam Hopes last updated
This 15-minute dumbbell workout strengthens your core muscles and builds full-body strength with just three exercises and a set of weights.
I just tried the SLBR exercise for the first time — here's what happened to my body
By Sam Hopes last updated
Learn how to do the SLBR exercise, the benefits, common mistakes, and what happened I added it to my workout routine.