Finding my flow again: a conversation about food, strength and feeling better in my body

I want to share something a bit personal with you all – not as a transformation story, not as a lesson, but simply as a real conversation about what’s been happening in my own body over the past few months.

Nothing dramatic.

Nothing restrictive.

Nothing shiny or curated.

Just me, living, learning and noticing.

Let’s start with the food… it surprised me most

If you’ve known me for a while, you’ll know I don’t do restrictive eating. 

I’m an instinctive eater. 

I enjoy food. 

I’ll happily have the dohnut. 

I’ve always focused on quality, consistency, 5–6 meals a day, and hitting my protein (140g has been my anchor for years).

But here’s the thing I didn’t realise:

Even with all that, I still wasn’t eating enough for the amount of training, teaching and general day-to-day movement I do.

I only discovered this because I got curious. 

Not obsessive – just curious.

I tracked for a couple of weeks, worked out my BMR and compared it to my actual output… and it turned out I was unintentionally under-fuelling.

It wasn’t about dieting.

It wasn’t about control.

It was simply that my life and training load had increased, and my food hadn’t kept up.

So I increased my daily calories to around 2500 – and honestly, I’m loving it.

The extra food, the extra volume, the satisfaction of meals that feel like they’re doing something for me… it’s been a really positive shift.

And yes, my body changed — but in a softer, calmer way. 

Less tension, less inflammation, less puffiness. 

It’s incredible what happens when your body finally feels supported rather than under pressure.

Rest; my not-so-secret weapon

The next piece of the puzzle was rest. 

Proper rest. 

Not the ‘I’ll only rest if I’m exhausted’ version.

The more I respected my recovery, the more my strength shot up. 

I’m lifting around 50% more than I was, and I feel more grounded and capable in my daily life.

Rest isn’t indulgent – it’s essential.

Strength Training; structure, ease and confidence

Strength training has reshaped far more than my muscles. 

It’s given me stability, resilience and a deeper sense of connection with my body.

Once I matched my fuel and recovery to my training, everything clicked into place. 

My body finally had what it needed to respond properly.

Then there’s the lymphatic work…

This has been the quietly powerful piece.

I’ve been practising lymphatic focused movement a few times a week and teaching it more dynamically in class.

It doesn’t replace strength or nutrition, but it beautifully supports:

• reduced puffiness
• better fluid balance
• clearer tissue glide
• improved recovery
• that light, less congested feeling

And when everything else is aligned – food, rest, training – lymphatic work enhances the whole picture. 

I feel it in my clothes, in my energy, and how comfortable I feel in my skin.

A little note about Christmas…

Over Christmas, I fully embraced the break. 

I ate what I wanted, rested, enjoyed the downtime and only did a couple of active rest sessions because they felt good – not because I should.

And nothing fell apart.

My body didn’t change overnight.

My progress didn’t disappear.

Because it’s never about what you do between Christmas and New Year…

It’s about what you do between New Year and Christmas.

Consistency beats perfection every single time.

Why I’m sharing this

Because I want to show the real side of this journey – the simple, sustainable, balanced side.

Your body isn’t asking for restriction.

It’s asking for nourishment, rest, strength and flow.

If any part of my experience resonates with you, or sparks curiosity about what your own body might need, I’m always here to explore it with you – gently, honestly, and with plenty of options.

Sam ‘being me’ Hobbs