Everyone wants to be “toned” — but most people are chasing it the completely wrong way.

If you’ve been stuck in a cycle of eating less, doing more HIIT, and wondering why your body still feels soft, tired, or unchanged… this episode is for you.

In this episode, we break down what toning actually means (hint: it’s not starvation or endless cardio) and why the body you’re trying to achieve is built through lifting weights and eating enough — not burning yourself into the ground.

You’ll learn:

• What “toning” really is from a physiological point of view
• Why lifting weights is essential for shape and definition
• Why under-eating works against your goals
• How HIIT fits in — and where it goes wrong
• What to focus on instead if you want long-term results

This episode is a must-listen if you want to stop shrinking yourself and start building a stronger, leaner, more confident body — without extremes.

Strong is toned.

Fuelled beats exhausted.

And your body deserves better 💚

Love this episode? 💚 Share it on your intagram story and tag me @sami_livestrong

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💪🏼 Ready to start living a Stronger Life — inside and out?
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🔥 Please subscribe, rate & review if you enjoyed this ep!

Disclaimer: The Live Stronger with Sami podcast is not a substitute for a health professional's individualised advice. The advice given is general in nature and should not be used to treat any medical conditions, illnesses or injuries. Please consult your medical professional before implementing any of the advice discussed in this episode.

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

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💪🏼 Ready to start living a Stronger Life — inside and out?
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bit.ly/ApplywithSami

🔥 Please subscribe, rate & review if you enjoyed this ep!

Disclaimer: The Live Stronger with Sami podcast is not a substitute for a health professional's individualised advice. The advice given is general in nature and should not be used to treat any medical conditions, illnesses or injuries. Please consult your medical professional before implementing any of the advice discussed in this episode.

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.

If you’re tired of wasting time, money, and energy on fitness trends that leave you frustrated, stuck, or starting over again, this conversation is for you.

Because getting stronger, leaner, and healthier shouldn’t come from fear or restriction. It should come from understanding, consistency, and doing the basics well.

Press play if you’re ready to stop chasing myths and start building a body you can actually maintain 💚

Love this episode? 💚 Share it on your intagram story and tag me @sami_livestrong

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💪🏼 Ready to start living a Stronger Life — inside and out?
Apply for my online coaching program here:

bit.ly/ApplywithSami

🔥 Please subscribe, rate & review if you enjoyed this ep!

Disclaimer: The Live Stronger with Sami podcast is not a substitute for a health professional's individualised advice. The advice given is general in nature and should not be used to treat any medical conditions, illnesses or injuries. Please consult your medical professional before implementing any of the advice discussed in this episode.

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 cravings
• Digestion and bowel movements
• Fluid retention and scale fluctuations
• And why these changes are completely normal

We walk through each phase of the cycle — menstrual, follicular, ovulation, and luteal — and explain what’s happening hormonally, how it might feel in your body, and what actually helps.

This episode is all about awareness over perfection, understanding over frustration, and learning how to support your body instead of fighting it.

Because when you know what’s going on, everything makes a whole lot more sense 💚

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 start living a Stronger Life — inside and out?
Apply for my online coaching program here:

bit.ly/ApplywithSami

🔥 Please subscribe, rate & review if you enjoyed this ep!

Disclaimer: The Live Stronger with Sami podcast is not a substitute for a health professional's individualised advice. The advice given is general in nature and should not be used to treat any medical conditions, illnesses or injuries. Please consult your medical professional before implementing any of the advice discussed in this episode.

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 months
• 3 simple strategies for staying on track while still enjoying yourself
• How to build balanced meals without tracking
• The “holiday day blueprint” for energy, digestion, and confidence

Whether you want to stay 90% on plan or go fully into holiday mode — this episode helps you do it with intention, not guilt.

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 start living a Stronger Life — inside and out?
Apply for my online coaching program here:

bit.ly/ApplywithSami

🔥 Please subscribe, rate & review if you enjoyed this ep!

Disclaimer: The Live Stronger with Sami podcast is not a substitute for a health professional's individualised advice. The advice given is general in nature and should not be used to treat any medical conditions, illnesses or injuries. Please consult your medical professional before implementing any of the advice discussed in this episode.

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 motivation
• How habits beat all-or-nothing thinking
• Why 5 “off” days don’t ruin your progress
• How you can still win December even with social events
• And why January feels easier when you’re already moving

Even if you go wild for a few days, you still have 60–70% of the month left to show up for yourself — and that’s where real progress is made.

This episode is about dropping pressure, building consistency, and stepping into January feeling confident instead of behind.

Start now. You don’t need perfection — just momentum 💚

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 start living a Stronger Life — inside and out?
Apply for my online coaching program here:

bit.ly/ApplywithSami

🔥 Please subscribe, rate & review if you enjoyed this ep!

Disclaimer: The Live Stronger with Sami podcast is not a substitute for a health professional's individualised advice. The advice given is general in nature and should not be used to treat any medical conditions, illnesses or injuries. Please consult your medical professional before implementing any of the advice discussed in this episode.

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 means
• Why it’s essential for shaping your body and building strength
• Simple ways to apply it (beyond just lifting heavier)
• Common mistakes that stall progress
• How this principle builds mental resilience and confidence

Whether you're new to training or deep into your fitness journey, this episode gives you practical steps you can start using today to become 1% stronger, every day.

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 start living a Stronger Life — inside and out?
Apply for my online coaching program here:

bit.ly/ApplywithSami

🔥 Please subscribe, rate & review if you enjoyed this ep!

Disclaimer: The Live Stronger with Sami podcast is not a substitute for a health professional's individualised advice. The advice given is general in nature and should not be used to treat any medical conditions, illnesses or injuries. Please consult your medical professional before implementing any of the advice discussed in this episode.

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 journey 💚.

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 start living a Stronger Life — inside and out?
Apply for my online coaching program here:

bit.ly/ApplywithSami

🔥 Please subscribe, rate & review if you enjoyed this ep!

Disclaimer: The Live Stronger with Sami podcast is not a substitute for a health professional's individualised advice. The advice given is general in nature and should not be used to treat any medical conditions, illnesses or injuries. Please consult your medical professional before implementing any of the advice discussed in this episode.