Sam Hopes
Sam Hopes is a level 3 qualified fitness instructor, level 2 reiki practitioner and senior fitness writer at Tom's Guide. She is also currently undertaking her Yoga For Athletes training course. Sam has written for various fitness brands and websites over the years and has experience across brands at Future such as Live Science, Fit&Well, Coach, and T3.
Having worked with fitness studios like F45 and Virgin Active, Sam now primarily teaches outdoor bootcamps, bodyweight, calisthenics and kettlebells. She also coaches mobility and stretching-focused classes several times a week and believes that true strength comes from a holistic approach to training your body.
Sam has completed two mixed doubles Hyrox competitions in London and the Netherlands and finished her first doubles attempt in 1:11.
In her spare time, she enjoys CrossFit, hot yoga, and running and can be found perfecting her handstand walks and handstand push-ups in the gym whenever she has the chance to be upside down. At work, she can be found testing the latest in fitness technology and wearables, anything yoga and CrossFit-related and has a keen interest in nutrition, sleep and recovery.
Latest articles by Sam Hopes

The 7 best yoga apps 2025: improve your practice and find your flow from home
By Sam Hopes published
The best yoga apps to download for iOS and Android available right now, including Alo Moves, Glo and more.

No Reformer? Pilates instructor shares abs workout to sculpt your core at home using one foam roller
By Sam Hopes last updated
Pilates instructor shares a 10-move ab workout to strengthen your core using just a foam roller. Here's how to do it.

Forget the gym — you just need 15 minutes and these 5 bodyweight moves to build full-body strength and boost your stamina
By Sam Hopes last updated
Personal trainer shares a five-move bodyweight workout to build stamina and full-body functional strength without weights.

You just need 1 minute and this bodyweight exercise to transform your squats and boost lower-body mobility
By Sam Hopes last updated
Build stronger, more mobile hips and glutes using this strength and mobility exercise, according to a personal trainer.

I added 9 rounds of the cat-cow yoga pose to my exercise routine each day for 2 weeks — here's what happened to my body
By Sam Hopes last updated
The cat-cow yoga pose stretches the upper body and increases spine mobility, so I did it every day as an experiment.

The Oura Ring is my favorite smart gadget of 2024 — here's my 3 must-try features
By Sam Hopes published
Oura Ring 3 and Oura Ring 4 users can benefit from recovery features in the Oura app. We dive into Daytime Stress, Rest Mode and Symptom Radar. Here's how to use them.

I walked 15,000 steps every day for 30 days — here's what happened to my body
By Sam Hopes last updated
I’ve walked 15,000 steps a day for the past 30 days — here’s what happened and why your step count matters to your physical and mental health.

Forget crunches, and try horizontal ab squats to build a strong core and hip flexors instead
By Sam Hopes last updated
The horizontal ab squat exercise builds stronger lower abs and hips without weights. Here's how to do it.

No pull-ups? Try the flexed arm hang to strengthen your biceps, shoulders and back instead
By Sam Hopes published
Need help with pull-ups? Try the flexed arm hang and watch your pull-up strength transform.

I did 70 weighted push-ups every day for a week — here’s what happened to my upper body
By Sam Hopes last updated
A personal trainer shares her experience performing 70 weighted push-ups every day for one week for a push-up challenge, and these are the results.

New study suggests this is the one bizarre way you can boost workouts — and it's not what we expected
By Sam Hopes last updated
Research suggests swearing can improve physical performance during short and intense efforts, here's how.

No, not pigeon pose — unstick your hips with this 1-minute mobility exercise from a chiropractor
By Sam Hopes last updated
Unstick your hips using this one-minute mobility exercise without hurting your back, according to a chiropractor.

Do you find squats uncomfortable? I've ditched stretches for duck walks to build lower-body mobility, strength and stability
By Sam Hopes last updated
Do you find squats uncomfortable? Add the duck walk to your routine and watch your lower-body mobility, strength and stability transform.

Forget the gym — this '12 Days of Christmas' CrossFit workout builds full-body strength in just 35 minutes
By Sam Hopes last updated
I’m a personal trainer, and this CrossFit 12 Days of Christmas workout builds full-body strength and boosts muscle endurance. Here's how to do it.

Personal trainer shares 3 exercises you can do with a foam roller to strengthen your deep abs and boost posture
By Sam Hopes last updated
You can build a stronger core and target your deeper abdominal muscles using these three personal-trainer approved exercises and a foam roller.

Oura just released a game-changing new health feature — here's what you need to know
By Sam Hopes last updated
Oura's app is getting yet another major update — here's what we know about Symptom Radar and how you can use the new feature.

Forget massage guns — I’m ditching them for the ‘gut smash’ exercise to relieve lower back pain and loosen tight hip flexors
By Sam Hopes last updated
A mobility and functional training coach recommends this two-minute 'gut smash' exercise to relieve lower back pain and muscle tension.

I’m a personal trainer — this is the 20-minute walking workout I use to build strength without weights and boost metabolism
By Sam Hopes published
A walking workout increases lower body strength and helps boost your metabolism without weights. Here's the workout, and some benefits of walking.

Oura Ring vs Ultrahuman Ring Air: which smart ring should you buy in the Cyber Monday sales?
By Sam Hopes published
Should you buy the Oura Ring 3 or Ultrahuman Ring Air in the Cyber Monday sales?

Adidas Samba is back in fashion — get 40% off the retro look this Cyber Monday
By Sam Hopes published
The Adidas Samba is nearly 40% this Cyber Monday with this limited time deal, and it's one of my favorite Samba sneakers.

I love hiking in the Patagonia Re-Tool Hybrid Pullover — and it's on sale for 50% off right now at REI this Cyber Monday
By Sam Hopes published
The Patagonia Re-Tool Hybrid Pullover keeps me warm without weighing me down, and it's now on sale for Cyber Monday.

Gymshark's massive sale has some of the craziest Cyber Monday deals I've seen so far with up to 70% off
By Sam Hopes published
This crazy Cyber Monday sale could save you up to 70% on workout apparel, plus an extra 25% off at checkout. Shop my favorite deals.

I'm tracking the best Black Friday smart ring deals on Oura Ring, Samsung Galaxy Ring and more
By Dan Bracaglia last updated
Black Friday is right around the corner, and we’re tracking the best deals on smart rings from Oura, Samsung, Amazfit and more.
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