Own It with Samantha Warren

78. How to Easily Track Your Calories In this episode of Balance with Sam Podcast, I present a quick solo episode to outline how to stay on track with your calorie counting and help you make a plan that you can feel confident following. Here, I present a method called the “upper limit of calories.” Remember, the only way to lose weight is to be in a calorie deficit, and I’m here to give you some practical strategies to succeed. So grab your pen and paper and be ready to take notes that you can refer back to for the rest of your fat loss journey! “What you can’t measure, you can’t manage.” - Sam Top Takeaways: You want to create a range of calories, not a specific number that you must hit every day. Giving yourself a range will give you the necessary flexibility you need to stay confident in your ability to hit your goals and stay on track. Your goal is to aim for consistency, not perfection. Remember, it’s impossible to be perfect. If you go over your calorie goal, you’re simply not in a fat loss day. And that’s ok! You’ve had so many of those days. One more isn’t going to hurt you. Track your food the night before. Have a plan ahead of time so you don’t even need to think about it when you wake up the next morning. Plug your fun foods in first! Think desserts, chips, whatever excites you! You want your meal structure to be sustainable forever, and including what truly makes you happy will help you succeed and stay consistent. You want to be consuming at least 100 grams to your bodyweight in protein. For example, if you weigh 130 pounds, you would aim for 100-130 grams of protein. Break that up into the number of meals you eat so you’re not stuck with too much of it at the end of the day. Protein is critical as it helps you stay full and maintain muscle mass. Don’t forget to plug in your veggies, carbs, and fats. All of these components play a vital role in your overall nutrition and health. You’ll most likely be eating similar foods on a day to day basis. So you can simply copy and paste your meals day to day and just make small adjustments as needed. This gives you a clear framework and structure so you’re not left with any guesswork. Get Connected and Supported by Sam: Sign up for Breakthru the Binge Course WAITLIST [Launches Sept 2020!]: https://www.balancewithsam.com/breakthruwaitlist Instagram for Free Content: www.instagram.com/saltylifts Facebook Support Group: www.facebook.com/groups/fitandfreelife

In this episode of Balance with Sam Podcast, I share another coaching call with my client, “Julie.” She had been struggling with eating in moderation, which often would lead her to binging or overeating, especially when she was exposed to ultra-tempting foods such as cake. Julie discusses her progress since the last time we spoke together. She talks at length about how her consistently achieving small wins has given her a tremendous sense of control and belief in her ability to achieve the goals she sets for herself. We discuss how she has successfully handled the temptation to binge, the discomforts and joys of personal growth, and her discovery that YOU, not your past habits, ultimately define your identity. “When it’s a hard day, that’s ok. Just focus on right now and what you can control. That’s really how you win.” - Julie Top Takeaways: It’s all about focusing on the smaller wins. Slow down and take it one day at a time. Don’t allow yourself to get too overwhelmed by thinking too far ahead, which ends up sabotaging the end goal. When the temptation to binge came up, Julie gave herself permission to do it, but only after she ate dinner. The act of eating deliberately and intentionally during dinner while being gentle with that emotional part of her allowed her to avoid the need to binge altogether. One day, Julie enjoyed a cheesecake without it being an emotional eating experience. This was a major breakthrough in her mentality and felt extremely rewarding as it validated all the hard work she’s putting in now because she finally started to see it pay off. “Slow is better than sabotage.” It’s ok if you’re going slow, because then at least you’re going in the right direction. It gives you space to take ownership and make a decision from a place of control. Julie caught herself comparing her goals against the goals and achievements of others before realizing it’s a false comparison. Everyone’s journey is completely different. As long as you remember your own “why” and focus on your own progress, that’s enough in and of itself. You don’t need to give yourself permission to be something that you don’t actually want to be. You don’t have to believe you are simply a binger. You define your own identity. Growing is uncomfortable. It can be exciting, and there certainly times when it feels great. But there are also times when you fall into states of doubt about your own growth. It’s all part of the same process. This is about how you feel, not what you look like. Who cares how quickly you make that progress? This mindset helps to build confidence at any size of your body. Your worth begins to become unconnected to how you look. This prepares you for the gift of achieving your goal. Get Connected and Supported by Sam: Sign up for Breakthru the Binge Course WAITLIST [Launches Sept 2020!]: https://www.balancewithsam.com/breakthruwaitlist Instagram for Free Content: www.instagram.com/saltylifts Facebook Support Group: www.facebook.com/groups/fitandfreelife

In this episode of Balance with Sam Podcast, I have a conversation with Oklahoma-native, Dr. Pinkey Patel. A badass mother of two, Pinkey is a trainer turned clinical pharmacist and CEO of Snapback, a personal training app that focuses on pre- and post-natal fitness and overall health. I invited her on the show to share her journey and explain the ways in which she works with her clients. Dr. Patel discusses the important principles of postpartum exercise, the physical challenges new mothers face after giving birth, and the general lack of understanding of this topic at large. She dispels the pressure and some of the internal lies that new mothers are often faced with and explains how she ultimately strives to create a non-judgemental community that supports one another. “At the end of the day, our goal is to survive. We’re all in this together.” - Pinkey Patel Top Takeaways: Pre- and post-natal exercise is a science unto itself. The way you apply movement to someone flooded with new hormones who is physically growing another human being is completely different from someone seeing a regular trainer. The first 6 weeks after having a baby is the one of hardest 6 weeks of a new mother’s life. Your body is completely different and is existing in a post-traumatic state. The medical system in the United States has poorly educated new mothers about all the new things they need to know immediately after having a baby in regards to self-care. Recognizing this was a global issue, Pinkey was inspired to launch her site, Snapback, as a full postpartum assistant. “Mom-shaming” is a real thing. The depression and anxiety that comes along with being a new mother is all too common. There is a pervasive sense of guilt and shame that comes along with it, especially in believing that other mothers have it all together while they don’t. In postpartum exercise, it’s important to use workouts that focus on the inside out, utilizing muscles that you can’t see, in order to help recover those parts of the body that was holding a baby for nine months. Everybody is different. Your physical and emotional goals as a new mother can be specific and unique to you, even if it’s wanting to get back to the body you had before the baby. It’s simply important to understand the science of your anatomy and feeling comfortable in being in a state of vulnerability as you work towards the new you. Relevant Links: Get Your Free 7 Day Trial of the SnapBack! 1) Head to app.thesnapback.com. 2) Click Join Now, create and activate account. 3) On the menu bar, select upgrade, select a premium plan & click “Try 7 days for free.” 4) Apply the coupon code balancewithsam20. 5) Head to the App Store or Play Store and download the mobile App and login! Check out Pinkey: @fitpinkrx and @thesnapback_ Get Connected and Supported by Sam: Sign up for Breakthru the Binge Course WAITLIST [Launches Sept 2020!]: https://www.balancewithsam.com/breakthruwaitlist Instagram for Free Content: www.instagram.com/saltylifts Facebook Support Group: www.facebook.com/groups/fitandfreelife

In this episode of Balance with Sam Podcast, I share a conversation with one of my clients, whom for the purpose of this podcast, we’ll call Susan. She had been battling thoughts of self-doubt and lacked a sincere appreciation for herself or all the positives things she had in her life. For those of you who can relate to this mindset, this episode will give you some great insight. Susan describes the myriad of thoughts and emotions she was processing, how she felt about how she was feeling, how she wanted to be better, and the mental strategies she wanted to adopt so she could be more present for herself. “I’m going to understand myself, and I’m not alone. Even if it’s just me, that’s all I need.” - Susan Top Takeaways: Our minds are geared towards a “negativity bias” that makes it easy to focus on the negative things in our life and completely overlook the positive. This is a symptom of our brain’s natural tendency to want to protect us from harm by analyzing our more painless experiences. With mindful practice, we can effectively turn up the positive and turn down the negative within our own thoughts. There is always a positive to find within every negative. You never want to focus on achieving a goal alone since that goal will constantly change. You will constantly be in a state of reaching for more. Life, instead, is a never ending process of “becoming.” Thus, focus on the things in your life that make you truly happy right now. Then when you do finally hit your goal, you will have that achievement and so much more. Life is colored by contrast. We need the lows in order to fully appreciate the highs. Struggle, therefore, is fantastic news because it means there’s a new opportunity to grow and learn about yourself. Get Connected and Supported by Sam: Apply to Work with Me: https://docs.google.com/forms/d/e/1FAIpQLScdceYAOh_W72v-u--SAiuc_OiCig0LXSn1GLDl7AlC8S6C8w/viewform Sign up for Breakthru the Binge Course WAITLIST [Launches Sept 2020!]: https://www.balancewithsam.com/breakthruwaitlist Instagram for Free Content: www.instagram.com/saltylifts Facebook Support Group: www.facebook.com/groups/fitandfreelife

In this episode of Balance with Sam Podcast, I have a conversation with one of my close confidants and fellow mentor, Jess Benstock. Jess specializes in providing emotional, mental, and energy therapy to high-performing women. With now more than 10 years in trauma and subconscious healing work, she has laid the foundation for emotional health for hundreds of some of our most productive women in the world today. Jess discusses how we often ignore and devalue our deepest emotions, the consequences of doing so, and what we can do to take action against this societal tendency. In the everyday reality of our lives, she teaches us that simply slowing down, embracing the stillness, and holding ourselves close empowers us in ways that nothing else can. “What it means to be a full human is to be fully intimate with yourself so you can be fully intimate with other people.” - Jess Benstock Top Takeaways: The need to constantly achieve is in reality a symptom of being disconnected from yourself since value can only be found in your accomplishments alone. In this mindset, achievements equal value. This is a misguided mentality because there is nothing that can truly replace who you actually are. Perseverance is good and necessary and allows for monumental shifts in culture and society. Aesthetic things are good by nature, but the issue arises when you invest all your sense of worth in something outside yourself. In the fitness world, a lot of people miss the profundity and beauty of who they are on the inside. The internal gains makes all the external gains way more fun. It’s important to accept that you’re allowed to feel anger towards something. You have permission to be mad. And you can do so without feeling shame. The key for letting an emotion move is not shaming or judging yourself for having it. Once you do so and let your body feel it, you will heal. Most of us are raised with the idea that only weak people feel. But the irony is that it requires a lot of strength and bravery to be fully in a difficult feeling. It takes an immense amount of will and strength to do so. It’s proof that you’re strong enough to handle the full spectrum of human emotions. Relevant Links: Website: https://www.jessicabenstock.com/ Instagram: https://www.instagram.com/jessica.benstock/ Get Connected and Supported by Sam: Apply to Work with Me: https://docs.google.com/forms/d/e/1FAIpQLScdceYAOh_W72v-u--SAiuc_OiCig0LXSn1GLDl7AlC8S6C8w/viewform Sign up for Breakthru the Binge Course WAITLIST [Launches Sept 2020!]: https://www.balancewithsam.com/breakthruwaitlist Instagram for Free Content: www.instagram.com/saltylifts Facebook Support Group: www.facebook.com/groups/fitandfreelife

In this episode of Balance with Sam Podcast, I have a conversation with my friend and fellow business coach, Hannah Deindorfer. Hannah helps people accomplish their goals in business by helping them address their internal mental conflicts first. Hannah discovered her place as a business coach by understanding that her true passion is helping others conquer the same cognitive and emotional blocks she once struggled with herself. Only once these competing parts are resolved, as she came to understand, can anyone truly achieve their dreams and be truly unstoppable. “Thank you, more please. Gratitude and opening. That’s it.” - Hannah Deindorfer Top Takeaways: When you’re in a really dark place in life, embrace it! You’re in training and you’re building your armor. Once you’ve gotten there, nobody can bring you down. We all have multiple parts within us that can often compete with each other. This internal competition can lead to conflict that cripples our ability to accomplish our goals. You can find resolution by allowing the competing parts to collaborate with each other, in which both parts give up their original attachment to their point of view in order to find a new solution that actively addresses the needs for all. Relevant Links: Instagram: https://www.instagram.com/hannahdeindorfer/ Website: https://hannahdeindorfer.com/ Get Connected and Supported by Sam: Apply to the Balance and Shine Group Coaching Program: https://docs.google.com/forms/d/e/1FAIpQLScdceYAOh_W72v-u--SAiuc_OiCig0LXSn1GLDl7AlC8S6C8w/viewform Sign up for Breakthru the Binge Course WAITLIST: https://www.balancewithsam.com/breakthruwaitlist Instagram for Free Content: www.instagram.com/saltylifts Facebook Support Group: www.facebook.com/groups/fitandfreelife

In this episode of Balance with Sam Podcast, I share an entire coaching call with one of my clients, who for the purpose of this podcast, we will call Julie. She had been struggling with eating in moderation, which often would lead her to binging or overeating, especially when she was exposed to ultra-tempting foods such as cake. If you have “fear foods” or struggle with portion control, this episode is exactly what you need to hear!  Julie describes the situations that make her feel most out of control, and how those feelings relate back to her sense of value. We discuss the importance of moderation, how anyone can include its practice in any area of your life, and the power it grants you to be mindful and in command of every decision you make.  “I deserve to feel good and feel healthy and be present with the people in my life to give and receive love. I deserve to savor and enjoy these experiences through the practice of moderation.” - Julie  Top Takeaways:  • It’s important to decide to be curious about the negative, or “blah,” feelings one has when they arise, instead of using food as an automatic coping mechanism.  • Moderation vs. abstinence. It often feels much easier to abstain from eating than it is to be moderate. If this is the case, how do you incorporate moderation into your relationship with food?  • The ego within us tells us to be restrictive, only to help us. When engaging in inner dialogue, it’s important to recognize and thank them for trying to keep you safe and giving you everything you want. But in any given instance, it’s not actually helping you. Allowing yourself to be gentle with this dialogue is the key to having control over how it affects you.  • Moderation will always be difficult if you always tell yourself that it is difficult. When you tell yourself that it’s actually quite easy, then it will feel easy. You can easily say to yourself, “I can eat the cake, and I can feel good.”  • You are ALWAYS in control of what you eat and how much of it you eat. Remembering that you are in control is critical for maintaining mindfulness and stability to fight against the tendency to binge.  Get Connected and Supported by Sam:  • Apply to the Balance and Shine Group Coaching Program: https://docs.google.com/forms/d/e/1FAIpQLScdceYAOh_W72v-u--SAiuc_OiCig0LXSn1GLDl7AlC8S6C8w/viewform  • Join the Fit and Free Membership ($28/mo): www.fitandfreeforlife.com  • Instagram for Free Content: www.instagram.com/saltylifts  • Facebook Support Group: www.facebook.com/groups/fitandfreelife

In this episode, I chat with Karoline Stevens, a mindset coach, life and empowerment coach, and creator of her transformational program: Journey to Empowerment. If you've ever felt stuck or out of control regarding your own experience or happiness then you will want to tune in!! Karoline shares how, like so many of us, her childhood traumas and limiting beliefs were strong enough to stop her from living a happy and fulfilling life for a long time. She shares how she empowered herself to overcome the fears and painful emotions from the inside out and we can do the same. Top Takeaways: * How to have a quest to know who you are and how you want to live your life. * How to heal your childhood traumas and victim mentality by letting go and be empowered in who you are. * How to let go of all the painful emotions and come to a place where you’re whole. * How we shut our emotions down which later lead to depression, anxiety, and even physical and emotional pain. * Why healing comes from within and not from other people’s validation. * The steps you need to take to exercise self-love and stop being vicious to yourself. * How to stop having limiting beliefs and become empowered as a woman. * Learning to be human by making more empowered choices and living your purpose. * The power of the present moment- knowing how to deal with those feelings when they come back Moments: * [1:04] Who is Karoline Stevens, what does she do, and when did she find her empowerment journey? * [3:51] She explains how she changed her victim mentality from her subconscious through letting go and healing.   * [9:28] The journey of healing that takes peeling of emotions to get to a happy place. * [12:41] She takes us through the process of healing that she takes her client through. * [25:33] The art of self-compassion and becoming a friend to yourself as you would be to other people. * [35:22] She shares some steps you can take to begin your self-healing and empowerment journey. * [42:12] I talk about the biggest takeaway in my healing journey More links to Follow Karoline: Website: Karoline Stevens | Certified Life Coach Instagram: Karoline Stevens ~ Life Coach (@karolinestevens) To Connect with Sam: Join the Fit and Free Membership ($28/mo): www.fitandfreeforlife.com Instagram for Free Content: www.instagram.com/saltylifts

Struggle to feel the hard emotions? Join me in this solo episode as I chat about it being more comfortable with NEGATIVITY. Tune in as I dig into feeling the entirety of the human spectrum of emotions and why having shit days, negative body image or overeating episodes can actually be a BLESSING. The highs. The lows. The struggle. The triumph. The fear. The gratitude. There’s beauty in the contrast. REFERENCES: -Take the ENNEAGRAM Test: https://enneagramtest.net/ -Abraham Hicks: Emotional Guidance Scale Free Morning Routine Download: https://www.balancewithsam.com/morning-routine

In this episode of Balance with Sam Podcast, we do things a little different, where instead of having a guest on the show, I get interviewed by my friend Rachel Havekost on her Facebook Live. Listen in to hear how I discovered the limiting beliefs that were stopping me from being the best version of myself. You will also hear how I gained empowering beliefs and now helping other women do the same and live their best lives. “Have intentions not expectations.” Top Takeaways: Learn how to do the deeper inner work when losing weight to keep it off. How to overcome limiting beliefs and adopt empowering beliefs- looking for validation inside yourself and not from outside. Learn to develop the two things that you require to get what you want- desire and belief. The process of discovering yourself and the hard work that you have to put in to get to where you’re going. The power of having a strong support system and being decisive to unstuck yourself. How to do right by yourself to avoid regret on your death bed. The best morning routine for productivity and the best time of the day to do it. Episode’s Timeline: [0:43] Get to know me, how I overcame self-hate to become the best version of myself and how you can too. [15:03] How to acknowledge your limiting beliefs, an empowering belief you can replace it, and then become whom you want. [27:54] How I help my clients discover their limiting beliefs and rewrite their stories. [33:42] Having shame around money and figuring out where to make the change. [46:29] How I help my clients adapt to a morning routine that helps with a productive day and life altogether. [52:54] What is the best time to do your morning routine? What is the importance of having one? Get Connected and Supported by Sam: Breakthru the Binge (25% off!!): https://balancewithsam.mykajabi.com/breakthru-the-binge Join the Fit and Free Membership ($28/mo): www.fitandfreeforlife.com Instagram for Free Content: www.instagram.com/saltylifts