Meet the Trainer: Sam Long

By Krista Harris | 1 September 2023
3 Minute Read

Meet Sam Long, some of you may know him as Sam number 2! Sam is our newest member of the Instinct team and you guys love his sessions! Keep reading to get to know him…

Born and bred in Cheshire I was obsessed with sport from a very early age. Growing up I think I tried every sport imaginable, from taekwondo to gymnastics. Eventually I settled on golf, which I have been “trying” to  play since the age of 5 as nobody ever masters the game of golf.

I started my journey with Instinct at the age of 14. I was a young aspiring golfer playing for Cheshire and England. Unfortunately, I had severe back pain and found most common tasks uncomfortable, which was having a huge effect on my performance. I was looking to reduce the pain and strengthen my mind and body through exercise. Instinct was a perfect fit for me and taught me valuable lessons about exercise at such a young age.

I was a member for 4 years, as at the age of 18 I moved to the U.S for university on a golf scholarship. Without question the whole team at Instinct played a role in helping me attain my scholarship. While I was out in the U.S we had team workouts where strength and conditioning was key for helping me succeed on the golf course.

Why did you decide to become a Instructor?

After always having a good relationship with my coaches both at Instinct and at university. I saw the benefits of helping others reach their fitness goals. When I graduated in May,  Chris and the whole team kindly gave me the opportunity to learn how they operate to provide their clients the best service. Shadowing the PT instructors has definitely shown me that I would like to pursue this in my future. 

What do you love about your job?

The best thing about coaching is that every client has individual needs and is unique. This makes everyday different. To watch people achieve their goals and improve themselves each and everyday is truly inspiring. 

What is your favourite exercise?

Unusually, my favourite exercise is Nordic curls! I believe that training hamstrings, glutes and overall core strength has great benefits to your quality of life.

What is your least favourite exercise?


No explanation needed!

What motivates you?


Especially team goals. There’s no better feeling than reaching a goal with people you care about. The satisfaction of celebrating that achievement with others makes it that much better. 

Quote to live by…

“I can accept failure. Everyone fails at something. What I can’t accept is not trying” – Michael Jordan 

What is your favourite treat?

After living in the U.S for the past 4 years I’d have to say freshly made donuts, one those foods that I eat and never get full. 

Look out for Sam in your next session at Instinct and be sure to give him a warm welcome!

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