In the final episode of 2023, Sam Wood recaps on the lessons he has learned, the key takeaways from his guests this year, and he wants to share some big news with you.

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You can't hate yourself into being someone that you love. In today's motivational moment, a replay from earlier in the year, Sam Wood reminds us of the importance of showing ourselves a little love.

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Gary Matthewson is not only Sam Wood's dear friend and personal trainer, but he is also an expert in strength training. Several-time 'Mr Victoria' and 'Mr Australia', Gary shares why it is so important, especially for women, to strength train every week. Don't be scared! Strength training isn't as intense or scary as you think it is!

Then, if you're a new parents and struggling with finding the energy or motivation to get up and workout, Sam can relate, he'll share his tips to staying active even when you feel completely spent. Have a question for Sam? Send it to him here.

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You don’t have to do it perfectly, you just have to do it. Sam explains why striving for perfection leads to burn out, and what we should be doing, both mentally and physically, to ensure we stay on track with our fitness goals. Have a question for Sam? Send it to him here.

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This episode discusses issues such as self-harm, domestic and family violence, suicide and eating disorders that may be difficult for some listeners. If you need support, get in touch with Beyond Blue at http://www.beyondblue.org.au. If you're in an emergency or at immediate risk of harm to yourself or others, please contact emergency services on triple zero, or emergency services in your country. For support services outside of Australia, please visit http://checkpointorg.com/global.

Jelena Dokic joins Sam Wood to talk about her experience as a pro-athlete, going from survivor to thriver and her book Fearless.

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Dr Adrienne Lee appeared on the show a few weeks ago to remind us to check our skin for skin cancer. But have you done anything about it since? Sam Wood comes clean and reminds us to slip, slop, slap, slide, seek and to check our skin.

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REPLAY: Food is the centrepiece of celebrations, it plays an important part in times spent with friends and family, and is how we fuel and nourish ourselves, but if we view food as a barrier for weight loss or we turn to it in times crisis or trauma, it can damage our relationship with it. Nutritionist and dietitian Marika Day, shares her tips to building a healthy relationship with food and how we can break the cycle of using is as a coping mechanism. Then, Sam breaks down what happens when our body starts plateauing and whether or not we should push through or accept it. Have a question for Sam? Send it to him here.

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REPLAY: Do you find that by mid-afternoon you're craving another coffee, something sweet, or even a nap? You've probably got 3.30-itis, and yes, it is a real thing. Sam is here to help you make it through you afternoon slump, without a drop of caffeine!

Have a question for Sam? Send it to him here.

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