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Balance with Sam Podcast

Anchor FM

Finding a balanced and sustainable way to eat, live and exercise! Topics include fat loss, finding beauty in mental and physical strength, the ups and downs of life, and our journeys throughout fitness!

Finding a balanced and sustainable way to eat, live and exercise! Topics include fat loss, finding beauty in mental and physical strength, the ups and downs of life, and our journeys throughout fitness!
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United States


Anchor FM


Finding a balanced and sustainable way to eat, live and exercise! Topics include fat loss, finding beauty in mental and physical strength, the ups and downs of life, and our journeys throughout fitness!




I WAS LONELY & SCARED OF LOVE. Stories of relationships, love and my vulnerability.

I didn’t believe I was worthy or deserving of love, of a relationship, or of a man who supported me. ⁣⠀ I’ve been telling myself I wasn’t good enough. And because of that, I’ve spent the last 10+ years trying to prove myself to everyone & most importantly, myself. ⁣⠀ I was always trying to DO MORE. doing doing doing, I was all or nothing. I drowned myself in work. It was the only thing I knew I was good at & it gave me the validation I needed. ⁣⠀ I never gave myself permission.. date...


I BLACKED OUT IN VEGAS. Revealing the stories of guilt, shame, and identity crisis

Ever do something you weren’t proud of? You wanted to hide under a rock. It totally embarrassed you and caused you shame, guilt or fear. It made you question your identity or what the hell you were thinking? Well, newsflash... YOU AREN’T ALONE! My Vegas Blackout did that for me. I woke up, totally unaware and ashamed. I questioned my abilities, my worth and my identity, and I share all the details on what happened, why it happened, and how my mistakes can help you grow, stop identifying with...


Sam.. You Have Candida. You Are Doing Too Much.

I HAVE CANDIDA! 🤭 Those were the words I needed to hear to slow down & recognize my serious health issues. My need to always do more was affecting more than my mental health. It started to affect my gut. ⁣⠀ I was forever bloated. I felt gross. And I had a hard time helping others feel good when I, myself, wasn’t even feeling good. ⁣⠀ For years, I’ve never felt like enough. I had to prove my worth by working 60-80 hour weeks, spreading myself too thin, trying to make everyone else happy,...


The 8 Habits You Need for Fat Loss

On this week’s episode, I share my top 8 fat loss habits and why I think counting calories sucks! As I begin my own personal fat loss journey for the next eight weeks, I wanted to share the rules I’ll be sticking to and why they work, long term, to build healthy habits and keep fat off forever!


Self-Sabotage: I Stopped Binging When I Finally Gave Myself Permission

Are you giving yourself permission? Like 100% true permission? For the past 20-something years, I haven’t. I’ve restricted myself with food, happiness, and pleasure in life. Too many times, I told myself, “I shouldn’t.” It’s unfortunately led me to a place of binge eating and a lack of fulfillment. On today’s episode, I share my own struggles with giving myself permission and where my feelings of unworthiness stem from. And lastly, I share the way to change your story (and how I’ve changed...


Unhappy? Why Losing Fat is Just Postponing Your Happiness.

On today’s episode, me and special guest, Sarah Duff, talk about our struggles as we worked on our physical selves, but nothing more! We followed our coaches instructions. We did all the things that we thought were going to bring us into a state of life happiness and fulfillment. We lost body fat, we got lean, but it didn’t really matter. We still weren’t happy. And our message today is that if you’re in the process of changing your body, the result is not a golden ticket to happiness. It...


Self-Sabotage: My Struggle with Binge Eating & Using Food for Comfort

I wanted to change my body as a way to prove to myself & others that I was good enough, strong enough & capable enough. My appearance didn't match the strong person I knew I was on the inside. ⁣⠀ Growing up, food was love. Food was comfort. What I've come to realize is that my family loved me in a way that was sabotaging me. It was in my DNA. I turned to food for pleasure. I turned to food for satisfaction. I turned to food to procrastinate or avoid a task I didn't want to start. ⁣⠀ I felt...


Decades of Strength 014: What Our Successful Clients Have in Common

On this week's episode of Decades of Strength, we discuss the most common traits of our clients who have experienced success in their pursuit of losing weight. Almost all diets fail and rightfully so - it's hard to shed those pounds especially when you are looking for an end result. These statistics should not discourage you from your own goals! Today we each share our experiences with clients and get clearer on some of the equations for success: Being honest with yourself about what you...


Self-Sabotage: The Story I’ve Been Telling Myself for Years: I Don’t Fit In.

(I don’t fit in. I don’t speak my truth because I want to fit in and have everyone to like me. I don’t feel worthy enough to be in a loving relationship or open myself up to love. I can never do enough. I always feel the need to do more, be more, or give more to everyone else. I’m scared of success, the responsibility that comes with it and leaving others behind. I doubt & dismiss compliments because I don’t truly feel worthy of receiving them. I can’t slow down because there is so much to...


Decades of Strength 015: Sharing Our Biggest Struggles With You

Struggling with things but feeling helpless?? You’re not alone! On this week’s episode of Decades of Strength, join Nichole, Kim and I as we discuss our biggest struggles in the present moment and how important it is to talk about them, write about them, and distance ourselves from them. Becoming aware and understanding that we are not defined by our thoughts can be a game-changer and a mindset shift that can help you positive and focused!


Episode 027: Change Your Body, Change Your Life

On today’s episode I have Dr. Stephen Cabral, a naturopath who suffered severe health complications starting at the age of 17. He saw over 50 different doctors, tried over 100 different treatment protocols, but still saw no hope of recovery. Now, he’s overcome his health issues and wants to share his message with the world: don’t let anyone tell you that you have to suffer for the rest of your life. This concept not only applies to fat loss, but to anything you’re struggling with. Tune into...


Decades of Strength 014: Comparison on Social Media and in Real Life

Do you compare yourself to others on social media or in real life? Cool, me too. It’s easy to forget what happens behind the perfectly curated photo, the lighting, the poses, or someone’s nice jacket. Maybe you’ve wanted to look or be like “that girl,” but just because someone’s appearance seems great, does not mean their quality of life, relationships, family life or self-esteem is great. On this week’s episode of Decades of Strength, join Kim, Nichole and I as we talk about strategies to...


Balanced Eats: Rethink Your Relationship with Food

Our cookbook and healthy habits guide, Balanced Eats is FINALLY here!! One copy at a time, our goal is to help you remember that you aren’t alone and that you have the power to rebuild your relationship with food and quit your self-sabotaging. Just because you have struggled with food in the past does not mean that you need to struggle with food for the rest of your life. If you are struggling, we get it. For a long time, our mindset around food was damaged. Sam struggled with...


Decades of Strength 013: Repairing Your Relationship with Food

Do you feel restricted with the foods you can eat or have a hard time being flexible with your diet? On this week’s episode of Decades of Strength, we invite a very special guest, Sarah Duff, to help us chat about how to regain control and reframe your mindset around food. We discuss our unique relationships with food and how we successfully allow ourselves permission to eat anything we want. Tune into this week’s episode to learn how to overcome any negative associations you have with foods...


Episode 025: Getting Out of the Passenger’s Seat of Your Life & Regaining Control

Do you feel like you’re in the passenger’s seat of your own life? On today’s episode, one of the most beautiful people I know, Salwa Galal, joins us to talk about holistic health - mind, body, and spirit. A life-changing one year trip to Egypt was what she needed to open her eyes and grant her the awareness she needed to realize that she had the power to regain control and determine the path of her life. Today, she shares with us how you can manifest that same power, too! Salwa is a...


Decades of Strength 012: Things We Wish We Knew When We Started

Throughout our health and fitness journeys, Kim, Nichole and I have done many things wrong. A huge setback for all of us was suffering from an all-or-nothing mentality and not seeing the bigger picture. On this week’s episode, we wanted to share our biggest mistakes and lessons in health, mindset, nutrition and training! Tune into to learn how to shift your mindset and bypass years of our mistakes, which now, we are able to reflect on as lessons and the catalyst for our individual growth. We...


Episode 24: How to Find Happiness in Life, Relationships and Your Work

Have you ever said, I just want to be happy? Or maybe you’ve been looking for happiness outside of yourself - in a relationship, in food, alcohol, exercise, or any other coping method. On today’s episode, the incredible relationship & self-awareness expert Stefanos Sifandos explains to us how and why we need to get into the habit of self-assessment & observation of our own self-sabotaging thoughts & limiting beliefs. We get vulnerable as we share specific events that affected the story we...


Decades of Strength 011: How to Feel Good and Stay on Track When You Travel

Doing some upcoming travel and still want to stay on track? On today’s episode, Nichole Kim and I talk about traveling and how to set yourself up to succeed, despite being away from your routine. We share our top strategies for eating and working out, if you choose to, and how to come back feeling refreshed from your vacation rather than overwhelmed or frustrated that you just blew your diet or undid your progress. Tune into this week’s episode so you can head into your next trip feeling...


Episode 23: Managing & Overcoming Injuries with the Right Mindset

Ever been injured? I sure have! Whether you’ve struggled with lower back pain or hurt yourself in the gym, we address it. Today, Dr. Caleb Burgess and I talk all about injuries and preventive measures you can take to reduce your chance of getting injured. He tells us why certain people have faster recovery times and how you can, too! Caleb shares his top tips on how to tap into the power of your mind to reframe your perspective on your injury, whether it be big or small. Tune in to listen!


Decades of Strength 010: Self Care: How to Start and Why You’re Not Getting Enough

Have you been neglecting self-care or resorting to food or Netflix or alcohol to cope with stress? On today’s episode, Nichole Kim and I talk about the top strategies to cope with stress that can accumulate in our lives. We dive into different forms of self-care, ways to incorporate them into your already busy life, our personal favorite ways to unwind, and suggestions for slowing down and being more mindful, even if it means starting with just one minute. Tune in to this weeks episode to...