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PODCAST

The Stronger Life with Sami

Strong body. Strong mind. Strong life. This is The Stronger Life with Sami — the podcast for women who are ready to get strong, toned and confident (& finally ditch the diet culture BS). Whether you’re chasing fat loss, muscle tone, confidence, or long-term health, this podcast is here to help you build strength (without cutting carbs or chocolate!!).Every week, I’ll share practical and expert insights on nutrition, training, and mindset...a no-BS chat on what it really takes to create lasting

health & fitness nutrition

All Episodes

22:34

Ep33. How to Avoid Burnout by Jan 30th (and Beat...

The Stronger Life with Sami ·

2026/01/04

By the end of January, most people don’t quit because they’re lazy — they quit because they’re burnt out. The all-or-nothing approach, the pressure to be perfect, and trying to change everything at once is exactly what leads to the infamous Quitters Day. In this episode, we break down how to avoid burnout before it hits — and how to build habits that actually last beyond January. Love this episode? 💚 Share it on your intagram story and tag me @sami_livestrong Want to connect? 🤝🏽 Follow me

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26:31

Ep32. Fitness Myths Women Are STILL Being Sold

The Stronger Life with Sami ·

2025/12/31

The fitness industry has been lying to women for decades, and it’s time we talked about it. From “toning” workouts and 8-week shred challenges, to pink-labelled supplements, detox teas, and fear-based menopause advice, women have been sold myths instead of methods that actually work. In this episode, we break down some of the biggest fitness lies women are still falling for, and share the truth you need to hear if you want real, sustainable results. No extremes. No gimmicks. No quick fixes.&n...

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9:51

Ep31. Understanding Appetite, Digestion & Scale...

The Stronger Life with Sami ·

2025/12/25

Understanding Appetite, Digestion & Scale Fluctuations Across Your Menstrual Cycle If your hunger, cravings, digestion, or scale weight seem to change throughout the month — you’re not imagining it. In this episode, we break down how your menstrual cycle impacts: Appetite and cravingsDigestion and bowel movementsFluid retention and scale fluctuationsAnd why these changes are completely normalWe walk through each phase of the cycle — menstrual, follicular, ovulation, and luteal — and expla...

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12:23

Ep30. Staying on Track While on Holidays (Without...

The Stronger Life with Sami ·

2025/12/18

Staying on Track Whilst on Holidays (Without Skipping the Fun) Holidays don’t have to mean “falling off track.” In this episode, we’re talking about how to enjoy your trip — pasta, cocktails, desserts and all — without coming home feeling bloated, guilty, and like you’ve ruined your progress. You’ll learn: The truth about fat gain (and why one week won’t undo months of work)How to avoid the post-holiday spiral that derails people for 6–12 months3 simple strategies for staying on track while s...

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8:31

Ep29. Why waiting until January 1 is the worst thing...

The Stronger Life with Sami ·

2025/12/14

If you’ve been telling yourself “I’ll start properly in January,” this episode is for you. In this episode, we’re breaking down why waiting for January 1st often sets people up to fail — and why starting now, imperfectly, is actually the smarter, more sustainable approach to health and fitness. We’ll talk about: Why momentum matters more than motivationHow habits beat all-or-nothing thinkingWhy 5 “off” days don’t ruin your progressHow you can still win December even with social eventsAnd why ...

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11:37

Ep28. Progressive Overload – Why It Matters & How to...

The Stronger Life with Sami ·

2025/12/09

Progressive overload is the engine behind real, lasting results — in strength, muscle growth, confidence, and overall fitness. In this episode, we break down what it actually is, why it matters more than most people realise, and how to apply it without burning out, overthinking it, or training like a maniac. You’ll learn: What progressive overload really meansWhy it’s essential for shaping your body and building strengthSimple ways to apply it (beyond just lifting heavier)Common mistakes that...

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25:33

Ep 27. Common Mistakes I See With Females In Their...

The Stronger Life with Sami ·

2025/12/03

Women often work incredibly hard in their fitness journeys — but certain patterns keep popping up in check-ins and coaching conversations that slow progress more than anything else. In this episode, we break down the 10 most common mistakes females make on their fitness journey… You’ll learn simple, practical changes that create real results — both physically and mentally — without extremes, guilt, or burnout. Perfect if you want to feel stronger, more empowered, and more in control of your j...

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24:16

Ep26. How to actually grow your glutes!

The Stronger Life with Sami ·

2025/11/25

Ready to finally grow your glutes and build that strong, full, lifted shape you’ve been working for? 💚 In this episode, I break down exactly what it takes to grow your glutes the right way — no fluff, no gimmicks, just practical, science-backed strategies. You’ll learn: ✅ The 5 essential movement patterns every glute workout needs ✅ Why lifting the same weights as your upper body is holding you back ✅ How to train smart with progressive overload for long-term growth ✅ The real reason you’re

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36:18

Ep25. Surviving the Silly Season masterclass replay!

The Stronger Life with Sami ·

2025/11/20

The holidays are coming… and with them, the endless parties, food, drinks, and “I’ll start again in January” mindset. But what if you didn’t have to start over this year? In this episode, we’re diving into how to enjoy the silly season guilt-free while still staying consistent, confident, and in control of your goals. You’ll learn: 💚 How to ditch the all-or-nothing mindset and enjoy Christmas without blowing your progress 💚 3 simple strategies to balance indulgence and intention (without

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10:37

Ep24. Follow the Plan, Not Your Emotions

The Stronger Life with Sami ·

2025/11/12

Let's dive into one of the biggest mindset shifts needed for long-term success in health and fitness — learning to follow the plan, not your emotions. Let's explore why motivation fades, how emotions can derail progress, and how building discipline and trust in your plan keeps you moving forward — even on the hard days. If you’ve ever felt “off track” because life got busy, your mood dipped, or results felt slow — this one’s for you 💚 Love this episode? 💚 Share it on your intagram story and

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16:37

Ep23. Why 1200 calories isn't enough

The Stronger Life with Sami ·

2025/11/09

Still stuck on 1200 calories? Let’s talk about why that number might be keeping you tired, stuck, and frustrated — instead of lean and strong. In this empowering episode, we break down: 🔥 Why 1200 calories was never meant for active women 💪 What happens to your body (and hormones) when you under-eat 🥦 How to properly fuel your metabolism for strength and fat loss ✨ How to reverse diet the right way and build a body that feels amazing It’s time to stop starving and start thriving — because

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11:45

Ep22. What Happens After You Hit the Goal? How to...

The Stronger Life with Sami ·

2025/10/28

You’ve crushed your goal — maybe it was a wedding, a photoshoot, a holiday, or even stepping on stage for a bodybuilding competition. You pushed hard, dialed in your training, your nutrition, and your mindset… but now that it’s over, you’re feeling a little lost. Sound familiar? In this episode, we dive deep into what comes after the big moment — how to navigate the post-goal blues, avoid losing your identity, and move into your next fitness season with clarity and purpose 💚 You’ll learn:

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22:20

Ep21. Protein Power: Getting the Most Bang for Your...

The Stronger Life with Sami ·

2025/10/24

Ever wonder why some foods pack a protein punch while others barely make a dent — even if they claim to be “high-protein”? In this episode, we break down the truth about protein efficiency — how to get the most muscle-building benefit for your calories. You’ll learn: 💪 The “bang for your buck” rule — how to instantly tell if a food is a good source of protein (hint: just add a zero 👀) 🥚 Why egg whites and chicken breast win over peanut butter when it comes to protein density 🌱 How to

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14:01

Ep20. Overcoming the Urge to Eat When Stressed,...

The Stronger Life with Sami ·

2025/10/14

Overcoming the Urge to Eat When Stressed, Anxious, or Bored Do you ever find yourself reaching for food when you’re stressed, anxious, or simply bored? You’re not alone. In this episode, we explore what emotional eating really is, how to identify your personal triggers, and strategies to break free from the cycle. From stress-reduction tools to mindful eating practices, you’ll learn practical ways to take back control and develop a healthier relationship with food. Progress, not perfection—th...

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13:06

Ep19. How to Get Results Even When Short on Time

The Stronger Life with Sami ·

2025/10/07

How to Get Results Even When You’re Short on Time Busy schedule? No problem. In this episode, I’ll show you how to fit health and fitness into your life, even when time is limited. From short, effective workouts to easy meal prep hacks, hydration, sleep, and fun activities, these strategies will keep you moving forward without stress. Small actions done consistently lead to big results—let’s make it work for your lifestyle. Love this episode? 💚 Share it on your intagram story and tag me

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12:51

Ep18. Eating Out & Holidays Without the Guilt!

The Stronger Life with Sami ·

2025/09/30

Eating Out & Holidays Without the Guilt Can you enjoy holidays, nights out, or events without throwing away your progress? Absolutely. In this episode, we dive into practical strategies and mindset shifts for navigating restaurants, family dinners, and holidays while staying on track—without guilt. From “just enjoy it and move on” to calorie banking and smart swaps, you’ll learn how to balance fun and flexibility with your fitness goals. Love this episode? 💚 Share it on your intagram

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13:44

Ep17. Sleep 101: Why Is Sleep So Important?

The Stronger Life with Sami ·

2025/09/24

Why Sleep Might Be the Missing Link in Your Fitness Journey Sleep isn’t just “rest”—it’s fuel for fat loss, muscle growth, energy, and even your mental health. In this episode, we break down why sleep is so important, how poor sleep sabotages your progress, and practical steps you can take to improve it tonight. From hormone balance to workout recovery, we cover it all—and even share natural supplements that can help. If you’ve been grinding hard in the gym but not seeing results, this episod...

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9:24

Ep16. The Daily Practice That Transforms Everything

The Stronger Life with Sami ·

2025/09/17

If you’re skipping gratitude, you’re missing one of the simplest and most powerful tools for better health, happiness, and resilience. In this episode, we’ll unpack the science-backed benefits of daily gratitude practices — from better sleep and stronger relationships to lower stress and a more positive mindset. You’ll also get simple, practical ways to bring gratitude into your routine — whether through journaling, quick prompts, mindful moments, or even a gratitude walk. By the end, you’ll ...

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15:46

Ep.15 Why ‘Finding Time’ Is Keeping You Stuck in Your...

The Stronger Life with Sami ·

2025/09/14

If you’re waiting to “find time” for workouts or meal prep, you’ll be waiting forever. In this episode, we’ll flip the script and show you how to make time for your health. You’ll learn practical scheduling hacks, systems to save hours, and a mindset shift that keeps fitness from falling off your to-do list 💚. Love this episode? 💚 Share it on your intagram story and tag me @sami_livestrong Want to connect? 🤝🏽 Follow me on Instagram: https://www.instagram.com/sami_livestrong/ 💪🏼 Ready to

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12:14

Ep14. Are You Training Hard Enough?

The Stronger Life with Sami ·

2025/09/10

Think you’re training hard enough? Think again. In this episode, we break down how to really measure your effort in the gym. From understanding the RPE scale, to checking your reps in reserve, to spotting the moment when your bar speed slows down—we cover the practical tools you need to know if you’re pushing yourself into the growth zone. Because here’s the truth: comfort doesn’t create change. Challenge does. Tune in and learn how to get the balance right—pushing close to your limit without...

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