Train
Lift with a reason
A program built around your body, your schedule and what you actually want to look like. Not a template with your name typed at the top.
Sam Hanson
Professional athlete and performance coach. I run my body like equipment: trained on purpose, fed on purpose, and blood-tested twice a year so nothing about it is a guess. Stop guessing.
I got obsessed with this
on myself first.
I spent four years of college baseball doing what everybody does: train hard, eat whatever, sleep badly, and hope. It worked until it didn't. So I got my blood drawn, and started treating my own body like a project with real numbers attached.
Everything changed once I could see the inputs. Better sleep, better food, a program that made sense, and lab work every six months to check whether any of it was working. I am in the best shape of my life at 27, and none of it came from a shortcut or a supplement someone paid me to hold up.
Now I coach other people through the same process, and I still test twice a year to make sure I am practicing what I sell.
Fitness
Four things decide how you look, how you feel and how long you keep both. Most programs sell you one of them. I coach all four together, because that is the only way any of them holds.
Fuel
Eat like an adult
Enough protein, enough food, a way of eating you can hold for years. No 1,200-calorie punishment, no foods that are secretly banned.
Test
Get the data
Bloodwork twice a year tells you what a mirror never will. Hormones, thyroid, inflammation, the nutrients you are quietly low on.
Recover
Sleep is the program
Sleep, stress and how you handle a bad week decide whether the training sticks. It is also the first thing to go when life gets busy.
1:1 Coaching
I take a small number of clients at a time and build the whole thing around you: training, food, bloodwork, sleep, and a standing line to me when something comes up. It is a real commitment on both sides, so we start with a conversation rather than a checkout page.
- Programming written for your body and your week
- Nutrition you can actually live on
- Lab work reviewed and turned into a plan
- Direct access to me, not a support inbox
Schedule a Consult
A 20-minute call. If it is not the right fit I will tell you, and point you somewhere better.
Baseball
I still pitch for a living. Nº 15 for the Cosmic Chili Peppers, 51 games on the 2026 tour, played under blacklights in front of packed stadiums. It is the loudest job in the sport and I love it.
It is also where I learned everything about keeping a body in one piece through a long season. Players and parents: the coaching, the arm-care course and the free post-throw routine all live in that section.
27.4M
Views in 60 days
98%
Reach beyond followers
80+
Markers in my own bloodwork
51
Games on the 2026 tour
Instagram Insights, May 21 – Jul 18 2026
Know your
numbers.
Free one-pager: the ten blood markers worth knowing, what a good result looks like, and what to do about the ones that come back ugly. I send it the moment you sign up.
After that you get one email most weeks. What I am training, what I am eating, what the last round of labs said, and the occasional thing I got wrong.
@samhanson99
Training, food, labs, and what a season on the road actually looks like.
