Keep betting on yourself. Show up every single day with a patient but persistent mentality and good things will happen. Believe.
Sam Tooley
Westfield, NJ
Sam is the co-founder and CEO of Alpha Fit Club, a rapidly-growing group fitness concept based out of New Jersey focusing on circuit-style classes that blend total body strength training and high-intensity cardio intervals. He's also the co-founder and CEO of The Garage Gym, a 24/7 members-only training facility in Westfield, NJ, and the founder & president of The Tooley Legacy Foundation, a non-profit organization helping local families during times of need.
10 MINUTES WITH SAM
Q: WHAT PIECE OF ADVICE WOULD YOU GIVE YOUR TWENTY-YEAR OLD SELF?
Q: WHAT IDEA, PERSON OR BOOK HAS BEEN THE MOST INFLUENTIAL IN YOUR LIFE? WHY?
High Performance Habits by Brendan Burchard is one of my favorite books because it has you ask so many valuable questions of yourself on repeat each day. I found that implementing these questions and tactics allowed me to show up as the best version of myself and be more present. I'll read the book each year to start the year just to set the tone and remind myself how I want to show up.
Q: WHAT LESSONS HAVE YOU LEARNED FROM FITNESS THAT HAVE SERVED YOU THROUGHOUT YOUR LIFE?
You get what you work for. Nothing happens out of luck, at least nothing major and long lasting. If you are relentless in your pursuit, good things will come. If you don't negotiate or make excuses, progress will be made. If you try to take short cuts or you do in fact make excuses, you'll regret it. If you want it badly enough you'll find a way to make it happen.
Q: WHY DO YOU PRIORITIZE FITNESS IN YOUR LIFE?
It's a part of who I am and how I operate at this point. It's an outlet for me but also a catalyst helping me reaffirm who I am, what I'm about, and what I am capable of achieving if I am consistent with my effort and intentions.
Q: DO YOU HAVE A FAVORITE FAILURE? HOW HAS THAT SET YOU UP FOR LATER SUCCESS?
My favorite failure is when I tried to run 100 miles in a single day on next to no training. Sure I was incredibly fit, but it was the equivelent of saying I'm a great swimmer so I am going to try and do something ridiculous on a bicycle. Being 'fit' and running 100 miles don't necessarily equate to success if your training isn't specific to that goal. I committed to this feat during COVID on my birthday. The NYC marathon was canceled and I was training over 40+ athletes for the event that I was supposed to run as well. I knew I needed to motivate my athletes and I knew I needed something to help raise money for my foundation. My brother passed away a few days before my birthday so it's always an emotional time of year. I wanted to do this for him. I showed up at the park on what was probably the nastiest weather day of the Fall, cold and rainy for the entire day. It was dark in the park from start to finish. I was supported by SO many but my body could not hold up. I fought as best I could and conked out at 65mi. In the moment, I felt like I had let my brother down. But upon reflection I knew I did the exact opposite. He would have been proud of me for going after something that felt so unknown and so out of my comfort zone. Walking away I felt like I had let a burden off my shoulders.
Q: WHAT'S ON YOUR FITNESS BUCKET LIST?
I am training to win the World Championships in HYROX Men's Doubles with one of my best friends and business partners, Kieran Williams. We train together every single day and recently won the Men's Doubles at HYROX NYC. We are headed out to Manchester UK in May.
Q: WHAT'S THE ONE WORKOUT YOU ALWAYS DREAD? WHAT'S THE ONE WORKOUT YOU ALWAYS LOOK FORWARD TO? WHY?
I would say more often than not I dread a tempo run. It's almost always a challenge. It's so rare to feel amazing on these sessions but you know theirs so much bang for your buck in getting them done. The workouts I love are ones of simple short repeats. Whether thats 10x 500m Row w/ 1min Rest or 15x 1min Hill Repeats with 1min Rest, I like the short punchy replicable efforts that once you get in the zone, you just fly. Mentally I enjoy checking the box on these too.
Q: DO YOU HAVE A FAVORITE FAILURE? HOW HAS THAT SET YOU UP FOR LATER SUCCESS?
My time training for Ironman would probably be the best example of how I would go about this. Year's ago I had injured my foot (plantars fasciitis) and needed to pivot from running track and field / road races. I jumped into the pool and onto a bike as a form of cross training in the interim. Recognizing these were not my strengths but my weaknesses I immediately hired a coach and got to work. I took swim lessons and followed a training plan. I latched onto those who knew better than I and asked a ton of questions. Key point - don't be afraid to ask for help.
