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
I tried 60 minutes of hyperbaric oxygen therapy for the first time — here’s what happened to my body
By Sam Hopes published
Hyperbaric oxygen therapy (HBOT) is a rehabilitation method that increases oxygen intake in a pressurized chamber to boost energy, exercise recovery and reduce fatigue.
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.
You don’t need planks to build core muscle — use this 3-move kettlebell abs workout instead
By Sam Hopes published
You don't need crunches or planks to build strong core muscles, this three-move kettlebell abs workout only takes 15 minutes.
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.
What is yin yoga? Everything you need to know
By Sam Hopes published
What is yin yoga, what are the benefits, and how do you do a yin yoga class?
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.
The best water bottles to buy in 2024
By Jane McGuire, Dan Bracaglia last updated
Top off your hydration fixation with the best water bottles for all activity types, no matter your budget.
Best bike lights in 2024
By Dan Cavallari last updated
The best bike lights including the best front and rear bike lights to keep you safe, as well as the best bike light sets.
Develop lower body flexibility and build ankle strength with this one bodyweight exercise
By Sam Hopes last updated
The loaded beast exercise is a squat variation that targets your legs, glutes, core and upper body while building lower body flexibility. Here's how to do it and the benefits.
12 best yoga mats 2024: Tried, tested and reviewed
By Jane McGuire, Sam Hopes last updated
Find the best yoga mats for home practice, hot yoga, or Pilates. Models include sustainable options, moisture-wicking, and PVC.
Huge Allbirds sale takes up to 50% off running shoes — 5 deals I'd buy now
By Sam Hopes last updated
Save up to 50% on select running shoes in men's and women's at Allbirds for a limited time.
Develop healthy hips and strengthen your lower body with this 3-move stretching routine
By Sam Hopes last updated
These three bodyweight exercises develop flexibility, mobility and range of motion and help strengthen your hips, quads, glutes and hamstrings. Here's how to do the routine.
I did 70 reps of man makers every day for one week — here’s what happened
By Sam Hopes last updated
What are man makers, what are the benefits of the dumbbell exercise, and what happens when one writer does 70 reps a day for one week?
I'm a personal trainer — this one-minute stretch opens your shoulders and builds upper body flexibility
By Sam Hopes last updated
The laying shoulder stretch targets the pectorals, triceps and anterior deltoids in the upper body. A personal trainer explains how to do it and the benefits.
Fast-twitch vs slow-twitch muscle fibers: What are the different muscle fiber types?
By Sam Hopes published
What are slow-twitch muscle fibers and fast-twitch muscle fibers, how do you train your muscle fiber types, and what are the benefits?
I teach weightlifting for a living — this compound exercise builds full-body strength with dumbbells
By Sam Hopes published
The squat clean builds full-body strength, muscle and power and develops your functional fitness. Here's how to do it, the benefits and variations to try.
I'm a personal trainer — this 3-move foam roller routine reduces back stiffness in just 10 minutes
By Sam Hopes last updated
Foam rolling can help reduce muscular pain and stiffness associated with sedentary lifestyles or workout soreness. Here are three doctor-approved foam rolling exercises to try.
I did 70 single-arm kettlebell swings every day for a week — here’s what happened to my body
By Sam Hopes last updated
Here's what happened when one writer did 70 single-arm kettlebell swings every day for one week for a fitness challenge.