Most women jump straight into a fat loss phase without ever building the foundations to support it. Then they wonder why it falls apart three weeks in.

In this episode, I kick off our three-part series on the phases of your fitness journey, starting with the two phases most people skip: prep and maintenance.

• What a prep phase is and why habit building comes before any deficit
• The key habits to lock in first, from protein and training to sleep and steps
• What maintenance actually is, and why it's a productive phase in its own right
• How to find your maintenance calories and learn to hold your results
• How to know when you're ready to move into a fat loss phase

Walk away with a clear starting point and the foundations that make every phase after this one easier. 💚

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.

The sun comes out, the shorts come out, and suddenly it feels like there's a deadline on your body. So you go all in… and by week three you're exhausted, starving and back at square one.

In this episode, I break down why the spring crash diet keeps failing you, and why the 10 to 12 weeks before summer is plenty of time for real progress when you stop trying to do it all at once.

• Why going "all in" in week one is the fastest way to stall by week three
• What's genuinely achievable in 10 to 12 weeks with a sensible approach
• The dimmer switch approach to building habits that actually stick
• A simple Good / Better / Best plan for your pre-summer weeks
• Why summer should be a checkpoint, not a finish line

Walk away with a calm, realistic plan that gets you results by summer and keeps them long after. 💚

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.

You can meal prep like a pro. You've got your nutrition dialled in and you're actually enjoying food again. But the second you walk into a gym or stand in front of your home setup? Total freeze.

Sound familiar?

In this episode, we break down exactly why training feels so different to nutrition when you're starting out, and give you the dead-simple starting point to actually build confidence in the gym.

You'll learn:

• Why your brain freezes on new exercises even when you're smashing it elsewhere
• The exact starting point for total beginners (no guessing required)
• How to pick your first few exercises without needing to know the whole gym
• Why "good enough" form today beats "perfect" form you never start
• The simple way to build real competence over time, one session at a time

You'll walk away with a clear, doable first step and zero excuse to keep putting it off.

💚

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.

Stalled progress doesn't always mean the same thing.

Sometimes it's a normal plateau that needs patience and consistency. Sometimes your program has genuinely run its course and needs an overhaul. Most women can't tell the difference, and end up either quitting a program too early or sticking with one for way too long.

In this episode, we're breaking down how to actually diagnose what's going on when your training stalls, and what to do about it either way.

You'll learn:

• The real difference between a plateau and a program that's stopped working
• The questions to ask yourself before you blow up your whole program
• Why jumping programs constantly is sabotaging your progress
• Signs it genuinely is time for a change
• What to do in either scenario

Walk away knowing exactly how to read your own training data instead of guessing. 💚

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.

The first 10kg came off relatively smoothly. Then you hit those last few kilos, and suddenly everything feels ten times harder.

You're not imagining it. And you're not doing anything wrong.

In this episode, we're breaking down exactly why the last stretch of fat loss is so much harder than the rest, what's actually happening in your body at this stage, and how to approach it without falling into the trap of doing more, more, more.

You'll learn:

• Why your body fights harder to hold onto the last bit of fat
• What metabolic adaptation really looks like by this stage
• Why doing more cardio or cutting more calories usually backfires here
• What actually works in the final stretch
• How to manage the mental side of this stage

Walk away with a completely different approach to the hardest part of the 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.

"I've already ruined the day, might as well keep going."

Sound familiar? That one sentence, that one story you tell yourself, is doing more damage than the food ever did.

In this episode, we're breaking down the internal narratives around food that quietly derail so many women, where they come from, and how to catch them before they turn one meal into a whole spiral.

You'll learn:

• The most common stories we tell ourselves about food
• Why one meal turning into a spiral is a mindset issue, not a food issue
• How to catch the narrative in real time
• What to say to yourself instead
• Why this shift matters more than any meal plan ever will

Walk away with the tools to interrupt the story before it writes the rest of your day for you. 💚

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.

You lose the weight. Life happens. And somehow, months later, you're right back where you started.

It's happened before. Maybe more than once. And it can feel like proof that nothing works, or that you're the problem.

You're not. In this episode, we're breaking down the real reasons weight comes back after a diet, and more importantly, what actually needs to change so this time is different.

You'll learn:

• Why most diets are built to fail from the start
• What happens to your habits the moment the "diet" ends
• Why a finish line mentality is setting you up for regain
• What actually needs to be different this time
• How to build an approach that doesn't have an expiry date

Walk away with a completely different plan for making results actually stick. 💚

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.

The best training and nutrition plan isn't the most impressive one. It's the one you can actually follow, week after week, given the life you actually have.

You'll learn:

• Why copying someone else's plan usually sets you up to fail
• The questions to ask before building your training and nutrition structure
• How to build in flexibility without losing structure
• Where deloads, progression, and mindset all fit into the bigger picture
• How to know if your plan actually fits your life

Walk away with a clear framework for building something that works for you, specifically, not for someone else's schedule or someone else's goals. 💚

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.