"I'm too old for that." "It'll wreck my joints." "It's too late for me now." If you're in your 40s, 50s or beyond and you've ever thought this about lifting weights, this episode is for you.

In this episode, I share, as a coach and a physio, why strength training becomes more important as we age, not less, and how to get started safely.

• What happens to your muscle and bones from your 30s onwards (and why it matters)
• How perimenopause and menopause change the picture, and where lifting fits in
• The research showing heavy lifting can improve bone density in older women
• Busting the big myths: joints, bulking, and "it's too late"
• A simple, safe way to start, even if you've never touched a barbell

Walk away knowing that your strongest years can still be ahead of you, and exactly where to start. 💚

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.

You've reached the end of your fat loss phase. Now what? This is where so many women lose their results, or get stuck dieting forever without ever building the shape they want.

In the final part of our phases series, I cover the two phases that come after fat loss: reverse dieting and building.

• What a reverse diet is and why the way you come out of fat loss matters
• How to bring your calories back up without undoing your hard work
• Why the scale going up in a building phase is part of the process
• How to run a building phase that actually builds muscle and shape
• How all the phases fit together into a long-term plan for a lean, strong body

Walk away understanding the full picture of your fitness journey, and exactly how to keep progressing long after the fat loss phase ends. 💚

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.

Fat loss is the phase everyone wants to be in, and the one most people struggle to get through. Hunger, flat energy, stalls, holidays and life all get in the way.

In part two of our phases series, I break down how to get through a fat loss phase well, including when and how to take a step back so you can keep moving forward.

• How to set up a fat loss phase that's effective and sustainable
• My best strategies for surviving the tough weeks
• The difference between diet breaks and maintenance breaks, and when to use each
• How to travel during a fat loss phase without losing your progress

Walk away with a realistic game plan to get through fat loss feeling in control, and come out the other side with results you can keep. 💚

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.

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

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 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.