The scale is one of the most misunderstood tools in fitness.

It goes up and it goes down and most women have no idea what they're actually looking at. In this episode I break down the difference between body weight and body fat percentage, what actually changes when you get leaner, and why two women can weigh exactly the same and look completely different.

If the scale is messing with your head, this episode will change how you see it...

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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.

Every woman hits a point where the gym just isn't calling to her the way it used to. The motivation has gone flat, training feels like a chore, and you're not sure if you need a rest or a kick in the right direction.

In this episode I break down why the mojo disappears, how to tell the difference between burnout and laziness, and what to actually do when you just don't feel like it anymore. Honest, practical, and exactly what you need to hear.

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

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🤝🏽 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.

Meal prep isn't about spending your entire Sunday in the kitchen making 47 identical containers of chicken and broccoli.

In this episode I break down actual strategies that make meal prep work for real, busy women — no chef skills required, no full day sacrificed.

Whether you've tried meal prep and quit, or you're doing it but it's making you miserable, this is how you make it work long term.

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.

Scroll through social media for five minutes and you'll find someone blaming cortisol for belly fat, weight gain, and basically every problem you've ever had — usually while trying to sell you a supplement to fix it. But how much of it is actually true?

In this episode I'm cutting through the noise and giving you the real science on cortisol — what it actually is, what it actually does, and when it genuinely does impact fat storage and body composition.

You'll learn:

• What cortisol actually is and why your body needs it
• The difference between acute and chronic stress — and why one is fine and one isn't
• What the research actually says about cortisol and belly fat
• Why most cortisol supplements are a complete waste of money
• What actually helps manage cortisol — and it's probably simpler than you think

No fearmongering. No supplement agenda. Just the honest truth about stress, cortisol, and your body. 💚

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

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🤝🏽 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've been dieting for months. You're tired, your calories feel low, your progress has stalled — and the idea of eating more feels terrifying. What if I told you that eating more food, done the right way, could actually be the thing that gets you leaner?

In this episode I'm breaking down reverse dieting — what it is, why it works, when to do it, and how I personally built my own calories up to 2700 and stayed lean through the whole process.

You'll learn:

• What reverse dieting actually is and why it's not the same as quitting your diet
• How your metabolism adapts to long periods of dieting — and how to reverse that
• Why jumping straight to maintenance after a diet phase can backfire but also when you should do it
• The body recomposition changes most women experience when they start eating more
• How to implement a reverse diet in a way that feels manageable — mentally and physically

This episode might completely change the way you think about food, your metabolism, and what your body is actually capable of. 💚

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.

More training isn't always better. But not training enough means you're leaving results on the table. So how do you actually know how many days you should be training — and what should those days look like?

In this episode, I'm breaking down exactly how to structure your training week so you're hitting each muscle group enough to grow, recovering enough to actually adapt, and building a schedule that fits your real life.

You'll learn:

• Why hitting each muscle group twice a week is the sweet spot for most women
• How to structure a 3, 4 or 5 day training week — and which one is right for you
• Why more sessions doesn't automatically mean more results
• The signs you're not recovering enough — and what to do about it
• Why if you're not progressing, you're not growing — and how to fix it

You'll finish this episode with a clear plan for your training week — no more guessing, no more random sessions. Just a structure that works. 💚

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.

Should you eat before training? What about after? Do you need a protein shake the second you finish your session? If you've ever stood in the gym car park wondering if you've already missed your "anabolic window" — this episode is for you.

In this episode, I'm cutting through the noise around pre and post workout nutrition and giving you what actually matters — without the gym bro mythology.

You'll learn:

• What the research actually says about nutrient timing (and what it doesn't say)
• Why the "anabolic window" is way more flexible than you've been told
• What to eat before training — and how to adjust for different training times
• What to prioritise after your session for recovery and muscle retention
• Why total daily protein and calories matter far more than timing

You'll walk away knowing exactly how to fuel your training — without obsessing over the clock. 💚

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're eating well all week, training hard, staying consistent — and then the weekend hits. Sound familiar? If you've ever wondered whether your social life is the reason your progress has stalled, this episode is for you.

In this episode, I'm breaking down exactly what alcohol does to your fat loss — not to scare you, but to give you the full picture so you can make informed choices.

You'll learn:

• Why alcohol doesn't just affect you through calories alone
• How weekend drinking can undo a week of solid effort (and how much it actually takes)
• Why your body treats alcohol as a priority fuel — and what that means for fat burning
• The hidden ways alcohol impacts your hunger, sleep, and training
• How to actually enjoy a social life without wrecking your progress

You'll finish this episode knowing exactly what's going on — and what to do about it. No guilt. No "just stop drinking." Just the truth. 💚

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.