Own It with Samantha Warren

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 good, in control and with a winning 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!

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 find out how to take care of yourself!

Sick of not knowing how to eat or manage social settings that involve food? Yeah, you’re not alone! On today’s episode, I talk about the most important habits you need to build if you want to lose fat and keep it off. For so long, I was caught in the diet-restrict-binge cycle and was obsessed with counting calories. When I was in social situations, tracking calories overwhelmed me and I didn’t know how to eat. Today, I give you strategies for maintaining your fat loss and successfully tackling any social setting that contains food!

Health and fitness is not one size fits all. But there is a best diet and workout plan. And guess what, it’s the one that works BEST for you, your goals and your lifestyle! On this week’s episode of Decades of Strength, join Nicole Kim and I as we share all about our own training. We talk about how our training style and goals have evolved, our personal experience with our own coaches, how frequently we workout and how our approach to lifting has transformed our bodies and minds. Tune into this week’s episode for some laughs and good stories!

Don’t know how many calories to eat for your goals? Not sure what a macro is? Want to know the best sources of protein, carbs and fats? On this episode, Kim, Nichole and I explain everything to do with calories and macronutrients. We discuss protein and why it’s necessary for fat loss and how to determine the best carb/fat intake for you. Tune in to listen!

Carbs make you fat? Lifting weights makes women bulky? Eating after 6pm is bad? Cardio is the best for fat loss? If you don’t sweat during your workout, was it even worth it? If you’ve ever heard these claims before, you’re going to want to tune into this week’s episode! Join Nichole Kim and I as we debunk myths and hit you with the facts about diet, exercise and lifestyle.

Are you on the road to self-improvement? Being more self-aware and having higher EQ (emotional intelligence) can allow you to assess your strengths and weakness and focus inward to improve. On this week’s episode, join me and my guest Max Nottonson as we talk about daily habits for success, building the life you want, and balancing the importance of staying present yet trying to constantly grow and evolve into the future and better you. Max shares lessons about empathy, your aspirational vs. behavior self, and why getting to know yourself will allow you to rise up and tackle any challenge that comes your way. Tune it to listen!

It’s easy to say we want to lose weight or be more successful or make more money, but realistically, you won’t ever get there unless you make an actionable plan with a realistic timeline. With the new year approaching, I imagine you have some goals for 2019! You’re not alone if you need help figuring out how to actually achieve them. Join Kim, Nichole and I on this week’s episode of Decades of Strength as we discuss strategies for goal setting, how to ensure you reach your goals, and our biggest secrets for achieving success - whether it be in your business, your fatloss journey or your mindset.

Have you ever walked into the gym without a plan? Feeling like you’re clueless is the worst, especially in the gym, where you’re already self-conscious. If you’re not sure where to start, I’ve got you covered! In this week’s episode, I recommend optimal workout frequency, how to create the most effective workout, when and how to incorporate cardio and HIIT, and share tips on warmup, cooldown, and stretching. Don’t go into the gym without a plan. If you are prepared, you will succeed and be consistent!