Own It with Samantha Warren

When we’re kids at school or even at university, making friends seems easy. You just sit next to the kid nearest to you with your lunch and there it is- a (sometimes) lifelong friendship is born. But it’s not as easy when we’re adults. It feels like the people we meet already have their own established lives or that they already have “enough friends” and won’t be looking for more. So how do we make (and keep) friends and create our own community when we get older? THE STRUGGLE: Don't have a big group of friends Never had close friend relationships Always awkward for me Moved so much Friends scattered all over Not local Lots of my friends have kids Never been good at knowing how to make friends Doubt that someone wants to be friends w me Assume that they already have friends and won’t wanna hang w me My friends don’t live in the same state anymore We didn’t go to the same schools Self confidence thing: assumed that people didn’t wanna be my friend Never knew how to take THE SOLUTION: Nurture and reach out to the friends you already have and ask yourself if there are any that are worth adding effort and which ones do you need to let go of? Remember WHY you want friendship [common interests, share stories, enjoy each others company, jokes, convos, laughing, good dinner] Find people who SEE and VALUE and PRIORITIZE your friendship as much as you value it Know that different friends have different purposes ex: fun day to day, vs. family crisis, vs. Friendship is like dating - find similar interests IN SUMMARY: Be the person that goes first. Be the friend you want to attract. You are WHO you attract I am in the process of building of safe community for high achievers who want to be surrounded by other like-minded women who are destined for big things. This community is for you if you are done with hustling and are ready to tap into your feminine energy, feel confident in your skin, get back in control, and design a life you are obsessed with. Please fill out this feedback form that will be used to create a community full of love, support and empowered AF vibe. Community Survey (google.com) Sam Altieri 〰️ ENERGY QUEEN (@samaltieri) • Instagram photos and videos Morning Routine Opt-in (balancewithsam.com)

"Individually and collectively, we are shifting from a position of fear into surrender and trust of the intuitive. The power of the feminine energy is on the rise in our world." Shakti Gawain Like so many women, I used to be stuck in the masculine energy of doing. I had to work harder and longer. I had to show up every single day as the person that made things happen. The person that took action and was in control. The overachiever. The perfectionist. The people pleaser. I tried to control as much as I could because inside, I felt so out of control. It wasn’t until I looked inside myself, faced up to the messy stuff and consciously made the decision to shift into the feminine energy of receiving that I truly healed. In today’s ep, I’m chatting to the beautiful Laura Herde, a Mindset and Manifestation coach. Laura works with female entrepreneurs to help them move from a place of overwhelm, embrace their feminine energy and find flow in mental, emotional and time freedom. We chat about: -How Laura’s upbringing and past trauma subconsciously shifted her into a place of being the “strong” one and the belief system she developed to suppress her emotions, hold everything inside and ignore her body’s cues. -The power we can experience when we shift into our feminine energy of receiving and flow. When we can embrace that flow, everything in our world begins to align and we can truly connect with our mind and our body. Laura discusses her path to letting her feminine energy in and the practices she uses every day to check in with herself. -The process Laura takes with her clients through shifting the existing paradigms of doing, mastering our resources and healing the trauma in our bodies. There is so much power in flow and receiving and this episode is a subconscious permission slip for you to embrace that. If you’d like to know more about Laura, you can check her out on Instagram. Mindset & Manifestation Coach (@laura.herde) • Instagram photos and videos BE SURE TO SUBSCRIBE! I need your help.. Please fill out the SURVEY for our upcoming community : https://docs.google.com/forms/d/e/1FAIpQLSfY1iNzl3KwJUEynih-b6IZfbyMZFoPc9GdKYw_-anCrB0XSw/viewform Apply for 1:1 Coaching with Sam: https://hello.dubsado.com/public/form/view/60df35ca9a5015e36cb78d0c Follow Me on IG: @samaltieri

This is one for anyone who needs help slowing down! The core of so much of my work with my clients is the art of observation. Observing themselves, how they feel at any given moment and understanding their emotions and patterns. And one of the key ways we do this is through breathwork! Today’s ep is a recording of a recent group coaching call I had with my amazing clients where we discussed the incredible power of breathwork, what we can learn from it and how it can help us in our weight loss goals. I also took them through an easy guided breathwork exercise to help them get started! We chat about: The two main pieces in how the body deals with stress: the sympathetic nervous system (“fight or flight”) and the parasympathetic nervous system (“the chill one”) and what happens in our bodies if we’re constantly in a state of “fight or flight”. The power of breathwork in accessing the parasympathetic nervous system and how it can help us induce a state of relaxation and mindfulness in the body that will help us become more in tune with how we are feeling and understand our emotions. It's about the quality of the breath. By taking intentional, deep breaths, we allow our system to slow down and take a moment. If you feel like you have trouble slowing down and are curious about breathwork but aren’t sure where to start, this is the episode for you! Sam Altieri 〰️ mindset + body (@samaltieri) • Instagram photos and videos Morning Routine Opt-in (balancewithsam.com)

“Sometimes the most important thing in a whole day is the rest we take between two deep breaths.” Breathing isn’t something most of us think twice about. It’s an automated mechanism that does its (very important) job and we just go about our day without giving it a second thought. But as I’ve discovered on my health and wellness journey, our breath is one of the most important mechanisms we have to engage, center, and ground us. In today’s ep, I’m talking to my beautiful friend, Samantha Skelly. Samantha is THE breathwork queen and I’m so honored to be able to chat with her about the power of breathwork, how it works (including easy ways you can get started!), and how it can help us meet our emotional and inner needs. We chat about: Our habit as human beings to try and find purpose outside of us in the “doing” rather than the being. We don’t realize how powerful we are and, as Samantha puts it, we don’t know we are our own drugs. Breathwork allows for an unfolding of our body and mind, allowing it to do the work and open us up to relaxing into that wellbeing. can get into our bodies and, and really be in that wellbeing. Breathwork helps us get clear about what our emotional needs are and understanding the protectors we use in order to meet that emotional need. This can be especially helpful for those battling eating disorders or anxiety. Samantha, like so many of us, battled with her body and her relationship with food and tried just about everything to find peace. After discovering breathwork, she has healed her relationship with food, reconnected with her body, and found true liberation. To learn more about Sam and the work she does, you can find Samantha on Instagram or visit The Pause Breathwork website. APPLY FOR COACHING: https://hello.dubsado.com/public/form/view/60b7d553c9566c90896eeff3

Sharing the glow up of women who went from 0 to 100 and the struggles they currently face aka be more real! It’s my turn in the hot seat! A couple of months ago, I appeared on my friend Naomi Rotstein’s podcast, 1FitFoodie to chat about body image, entrepreneurship and how to thrive as an imperfect real-life woman! We talk about: My personal journey from undergrad architecture to where I am now and how my beliefs about my self-worth and my body shaped how I showed up in my life. I discuss the cycle of hustling I found myself in once I entered the personal training and nutrition world and how my disordered eating habits. I had the thing I wanted but it ended up controlling my life and I had no time for anything else. What made me take the leap into full-time entrepreneurship. There is an incredible power in entrepreneurship. We all have self-doubt. We all have fears about scarcity. We all have limiting beliefs. But by raising our energy to match what we want, we can increase our capacity for normal and expand in ways we never believed would be possible. The importance of filling your own cup and setting boundaries. Learning to say “no” is the biggest form of self-care as an entrepreneur. It allows you to create space for bigger and more impactful and purposeful things. Self-worth and abundance equal a happy life. If you’re a driven, heart-centered entrepreneur ready for your most authentic, magnetic, and confident self and this episode resonated with you, I’d love to invite you to apply for my business mentorship- https://hello.dubsado.com/public/form/view/60b7d553c9566c90896eeff3 Sam Altieri 〰️ watch stories ✨ (@samaltieri) • Instagram photos and videos Morning Routine Opt-in (balancewithsam.com)

This one is for all my short women out there! 🙋🙋 There’s no doubt that diet culture has a lot to answer for. From disordered eating to body dysmorphia, the far-reaching consequences of the messaging that’s been shoved down our throats since we’re young can be devastating. The interesting thing is, more often than not, we’re not even aware on a conscious level of the effect that diet culture has had on our psyche. It’s informed our beliefs about ourselves and those around us in a way that we don’t even realize is happening. And I think this point is most salient that when we are discussing height. Diet culture has ingrained us to believe that to be “beautiful” we need to be 5’10’’ with legs for days. All the supermodels and the girls we see in magazines embody that version of beauty. For someone who grew up as “the short girl”, I never saw my body shape or height presented as something that was beautiful. And as a dancer, I was surrounded by girls who had those long, lean legs. I wouldn’t go out because of how my body looked. I hated how I looked and used my insecurities as an excuse to stay in. Today’s guest, Yasmine Al-Naimi, knows exactly how that feels. Growing up as the “small woman”, she has spent her life getting comments about her body. Comments like “You’re so small and cute”. She saw herself as short and stocky and experienced a sense of polarization of her height and her opinion of herself. After discovering a passion for nutrition and fitness, Yasmine now runs a page dedicated to helping petite women feel confident through nutrition, fitness, general mindset shifts around how their body looks and, most importantly, how it's beautiful. We discuss why smaller women need to focus on lifting weights and strength training, how to navigate seasons of eating more and practice being confident as a petite woman. As Yasmin tells us, the key lies in finding ways to make your body work for you and give it the love and reverence it deserves. Find clothing that fits you rather than you fitting it (try the 26/28/30 inseam!), relate yourself to shorter powerful women so that will help you internalize and diversify your IG feed to find representation (celebrities like Scarlett Johannsson and Shakira are short AF and own it!). Each of us has the choice to be a victim or empower ourselves and creating that change within ourselves will have a ripple effect. Focus on making yourself beautiful on the inside so you can radiate confidence on the outside. Link to get on the waitlist for the body confidence code: 21 days of journal prompts, visualizations and affirmations to guide you on your body image journey: Body Confidence Code Waitlist (balancewithsam.com/body-confidence-code-waitlist) Sam Altieri: Empowerment Coach (@samaltieri) • Instagram photos and videos Morning Routine Opt-in balancewithsam.com/morning-routine

The women I work with and coach are primarily high-achieving, perfectionist, driven women and  I specifically work with these kinds of women because I am one myself. I know what it means, how it affects my client’s lives and the challenges they face because of it. And I also know it comes with a shadow: allowing yourself to receive help and support, even if you are paying for it. This really showed up on my radar in the last week with three of my clients. I’d noticed that outside of the weekly coaching calls we have in the program, our group chat had been completely silent and my number one rule with my clients is that you do not get to struggle silently. After talking to them about it, I recognized a pattern that I’d seen in so many others and myself. Their shame and ego were keeping them stuck. That feeling of “why can’t I just do this?” “What’s wrong with me?” It stems from this narrative that we just need to suck up and figure it out. We shouldn't ask for help. We need to do it all ourselves. As high-achievers especially, we put so much of our worth and our achievements and it feels like we're going to die when we aren't achieving. We think there’s something wrong with us and our ego kicks in to tell us to stay in that zone of “stuck” because it’s safe. When we can learn to let our ego down and embrace our feminine energy of receiving, we open ourselves up to support and know that doesn’t mean we are weak. It doesn’t mean that we “can’t” do it. It means we have big goals and we know that we can’t do it alone. We know we’re not meant to do it alone. Our real power lies in allowing ourselves to be supported. Allow yourself to receive help. Allow yourself to be held. Because you are worthy of it. Sam Altieri: Empowerment Coach (@samaltieri) • Instagram photos and videos Morning Routine Opt-in (balancewithsam.com)

Nine out of ten women don’t like their bodies. I’ve heard that statistic so much recently and it still shocks me. It almost shouldn’t anymore because we see that message around us all the time. How to be thinner, how to get nicer hair, nicer skin, what clothes we should wear. Everything we see is about how to make ourselves look better. But what if we shifted to being better? Imagine if that 90% took that amount of energy, time and money they spend trying to fix themselves and poured it into their life purpose? Imagine where the world could be. And that change starts within us. With our feminine energy. With being comfortable in our body, in our sexuality and in our skin. This is my mission. I believe deeply that empowered women can change the world. Through healing all areas of our lives like health, business, finance and sexuality, we get to light the world on fire. Today’s episode is a recording from a recent presentation and chat I had with the incredible Sarrah Rose as a guest at her Tantric Activation Women’s Immersion event! I am talking all about body image, healing binge eating and feeling empowered in your sexuality and in your skin. Our bodies hold our purpose. It’s our home and we need to make it feel like our home by showing it the gratitude, intimacy and kindness it deserves. The way I tell it my clients is shifting from being the princess to the queen. The princess is waiting to be saved. She believes like just happens to her and wonders why she doesn’t get the things she wants. The queen on the other hand takes life by the horn and goes out and does the thing. When we cultivate such a deep sense of embodying the queen and that queen energy we move mountains. And we empower the women around us to do the same. Sam Altieri: Empowerment Coach (@samaltieri) • Instagram photos and videos Morning Routine Opt-in (balancewithsam.com)

The relationships we see around us from a young age have the ability to deeply affect our core beliefs about ourselves. It affects our attachment style, our personality, our way of being. Some of the most important work we can do is start to unpack the intergenerational narratives we’ve inherited and challenge them. We learn everything from what is modeled for us, especially in those first five years of life. We learn how to be human beings, how to interact with people, what's acceptable and what's not acceptable how to think about ourselves and how to think about ourselves in relationship to our environment. So when we start to really dive deep into the “why” behind those beliefs we hold, we can start to unpack that narrative and shift it to a place of high energy and vibe. In today’s episode, I’m chatting to Amber Gordon, a trained marriage and family therapist turned coach. This is a special episode for me because I was a client of Amber’s and she helped me shift the generational beliefs I held of being “not quite right” and uncover what was holding me back. Through working with Amber, I realized that being “weird” or “different” is actually what gives me the power to call in my highest self. In our discussion, Amber talks about the unconscious narratives that we hold in our bodies, how these are developed through the relationships around us and the methods she uses to help her clients break free of those beliefs. As Amber tells us, our energy is our most important asset. If we are sitting in a place of lack or focussing on what we don’t have, we are in a place of low energy and that low energy attracts more of that low energy. If we want to feel good enough and confident and attract massive abundance or build a business, we need to ensure we’re working from a place of high energy. And to do this, we need to challenge and shift those generational narratives that are informing us. We might still have the same thought but we have the power to shift how we feel about it and how we exist in relationship to it. And remember, just because you have this initial blueprint you’ve inherited that’s not serving you now doesn’t mean that it’s your blueprint for life. You can change it. You can shift it. And that’s where you’ll find your highest self. Click this link to connect with Amber! Amber • Therapist & Coach (@strikeignite.coaching) • Instagram photos and videos Morning Routine Opt-in (balancewithsam.com/morning-routine) Sam Altieri: Empowerment Coach (@samaltieri) • Instagram photos and videos

In today’s episode, I’m talking about one of the biggest parts of my evolution and something I know so many of you want to feel better about: MONEY! especially money mindset and investing in yourself. When I made my first investment in myself, so many fears and doubts came up for me… but I did it and since then, I haven’t looked back and have invested over $75,000 in myself and my growth. Over the past 3 years I’ve been working deeply on my relationship with money, especially letting go of the guilt that used to accompany investing in myself and shifting out of the scarcity mindset and into the abundance mindset. One of my biggest values as a coach is investing in mentors, courses and programs that help me expand, grow and empower myself and as a result, those around me. My mentors have helped me break through toxic patterns like perfectionism, procrastination, overthinking, my own sabotage, fears and doubts and insecurities, and have helped empower me to step into my worth especially around money. Instead of thinking I had to “deserve” things, or justify “why” I wanted something, now, I realize - I can have anything I want simply because I have decided I do! The liberation that accompanies being unapologetic about knowing we are worth spending our money on is so powerful and attracts more money and more opportunities. We just get to decide that we are worthy of whatever we want. And part of that shift is empowering ourselves to choose our highest self. We need to decide that there is no other available option to us but the absolute best. In this week's episode, I give you some tough love, especially around money. I’m calling you out… because once you know better you can do better!! PS: I’m opening up 2 spots for the month of May inside my Aligned Business Mentorship. This is for online coaches who want to turn their side hustle into their full time business and want to scale to $5-$10k months, attract soulmate clients and create more freedom and impact! If you are ready to ditch your scarcity mindset and shift into abundance, flow and ease as a coach, DM me on Instagram & we can set up a call! Sam Altieri: Confidence Coach (@samaltieri) • Instagram photos and videos