Profile: Sam Shapiro

Realty ONE Group Mountain Desert, Captain Crossfit Coach, MT BJJ Coach and Assistant PHS Wrestling Coach
Weights, cardio, yoga — what is the most effective, in your opinion, and in what mix?
This is actually a very complicated question; it is going to depend on your personal fitness goals. I personally love lifting weights and get a good amount of cardio from sport. Like most men yoga is lowest on the totem pole for me, but I do use it as a recovery method to help me prepare for my next training session and to stay injury-free.
When you take a rest day from exercise, what do you do or do you truly rest?
When I take a rest day it generally is just a day off from any high-intensity exercises. I think one of the best things to do for a recovery day is 60 minutes of light to moderate activity followed by a stretching session.
What is your biggest health and wellness tip?
My biggest health and wellness tip is to get moving and stay consistent in whatever form of fitness you choose to do. You are not going to have overnight success but by staying consistent over weeks, months and years you can build the body you want.
What nutrition and dietary guidelines do you believe to be effective?
I don’t follow any particular dietary guidelines. I eat pretty clean and simple for the most part though. I try to stick to a minimum of three meals a day with each meal having a large source of protein in it. I build my meals around whichever source of protein I am using. Protein is the macro nutrient prioritized above the others. 
What is your next goal in your health and wellness journey?
My most recent fitness goal has been to improve my quality of movement and heal some of the injuries I have acquired over the years. I also recently got back into competing in Brazilian jiu-jitsu, so I plan to keep competing and training on the mats for as long as I can.