Staying on Track Whilst on Holidays (Without Skipping the Fun)

Holidays don’t have to mean “falling off track.”

In this episode, we’re talking about how to enjoy your trip — pasta, cocktails, desserts and all — without coming home feeling bloated, guilty, and like you’ve ruined your progress.

You’ll learn:

• The truth about fat gain (and why one week won’t undo months of work)
• How to avoid the post-holiday spiral that derails people for 6–12 months
• 3 simple strategies for staying on track while still enjoying yourself
• How to build balanced meals without tracking
• The “holiday day blueprint” for energy, digestion, and confidence

Whether you want to stay 90% on plan or go fully into holiday mode — this episode helps you do it with intention, not guilt.

Love this episode? 💚 Share it on your intagram story and tag me @sami_livestrong

Want to connect?

🤝🏽 Follow me on Instagram:

https://www.instagram.com/sami_livestrong/

💪🏼 Ready to start living a Stronger Life — inside and out?
Apply for my online coaching program here:

bit.ly/ApplywithSami

🔥 Please subscribe, rate & review if you enjoyed this ep!

Disclaimer: The Live Stronger with Sami podcast is not a substitute for a health professional's individualised advice. The advice given is general in nature and should not be used to treat any medical conditions, illnesses or injuries. Please consult your medical professional before implementing any of the advice discussed in this episode.

If you’ve been telling yourself “I’ll start properly in January,” this episode is for you.

In this episode, we’re breaking down why waiting for January 1st often sets people up to fail — and why starting now, imperfectly, is actually the smarter, more sustainable approach to health and fitness.

We’ll talk about:

• Why momentum matters more than motivation
• How habits beat all-or-nothing thinking
• Why 5 “off” days don’t ruin your progress
• How you can still win December even with social events
• And why January feels easier when you’re already moving

Even if you go wild for a few days, you still have 60–70% of the month left to show up for yourself — and that’s where real progress is made.

This episode is about dropping pressure, building consistency, and stepping into January feeling confident instead of behind.

Start now. You don’t need perfection — just momentum 💚

Love this episode? 💚 Share it on your intagram story and tag me @sami_livestrong

Want to connect?

🤝🏽 Follow me on Instagram:

https://www.instagram.com/sami_livestrong/

💪🏼 Ready to start living a Stronger Life — inside and out?
Apply for my online coaching program here:

bit.ly/ApplywithSami

🔥 Please subscribe, rate & review if you enjoyed this ep!

Disclaimer: The Live Stronger with Sami podcast is not a substitute for a health professional's individualised advice. The advice given is general in nature and should not be used to treat any medical conditions, illnesses or injuries. Please consult your medical professional before implementing any of the advice discussed in this episode.

Progressive overload is the engine behind real, lasting results — in strength, muscle growth, confidence, and overall fitness.

In this episode, we break down what it actually is, why it matters more than most people realise, and how to apply it without burning out, overthinking it, or training like a maniac.

You’ll learn:

• What progressive overload really means
• Why it’s essential for shaping your body and building strength
• Simple ways to apply it (beyond just lifting heavier)
• Common mistakes that stall progress
• How this principle builds mental resilience and confidence

Whether you're new to training or deep into your fitness journey, this episode gives you practical steps you can start using today to become 1% stronger, every day.

Love this episode? 💚 Share it on your intagram story and tag me @sami_livestrong

Want to connect?

🤝🏽 Follow me on Instagram:

https://www.instagram.com/sami_livestrong/

💪🏼 Ready to start living a Stronger Life — inside and out?
Apply for my online coaching program here:

bit.ly/ApplywithSami

🔥 Please subscribe, rate & review if you enjoyed this ep!

Disclaimer: The Live Stronger with Sami podcast is not a substitute for a health professional's individualised advice. The advice given is general in nature and should not be used to treat any medical conditions, illnesses or injuries. Please consult your medical professional before implementing any of the advice discussed in this episode.

Women often work incredibly hard in their fitness journeys — but certain patterns keep popping up in check-ins and coaching conversations that slow progress more than anything else.

In this episode, we break down the 10 most common mistakes females make on their fitness journey…

You’ll learn simple, practical changes that create real results — both physically and mentally — without extremes, guilt, or burnout. Perfect if you want to feel stronger, more empowered, and more in control of your journey 💚.

Love this episode? 💚 Share it on your intagram story and tag me @sami_livestrong

Want to connect?

🤝🏽 Follow me on Instagram:

https://www.instagram.com/sami_livestrong/

💪🏼 Ready to start living a Stronger Life — inside and out?
Apply for my online coaching program here:

bit.ly/ApplywithSami

🔥 Please subscribe, rate & review if you enjoyed this ep!

Disclaimer: The Live Stronger with Sami podcast is not a substitute for a health professional's individualised advice. The advice given is general in nature and should not be used to treat any medical conditions, illnesses or injuries. Please consult your medical professional before implementing any of the advice discussed in this episode.

Ready to finally grow your glutes and build that strong, full, lifted shape you’ve been working for? 💚

In this episode, I break down exactly what it takes to grow your glutes the right way — no fluff, no gimmicks, just practical, science-backed strategies. You’ll learn:

✅ The 5 essential movement patterns every glute workout needs

✅ Why lifting the same weights as your upper body is holding you back

✅ How to train smart with progressive overload for long-term growth

✅ The real reason you’re not “bulky” (and why you should stop being afraid to go heavy)

✅ How to structure your training week for stronger, rounder, 3D glutes

Whether you’re brand new to strength training or you’ve been stuck in a plateau, this episode will help you unlock the next level of your glute gains — with balance, confidence, and sustainability.

Tune in, take notes, and get ready to build glutes that work as good as they look.

Love this episode? 💚 Share it on your intagram story and tag me @sami_livestrong

Want to connect?

🤝🏽 Follow me on Instagram:

https://www.instagram.com/sami_livestrong/

💪🏼 Ready to start living a Stronger Life — inside and out?
Apply for my online coaching program here:

bit.ly/ApplywithSami

🔥 Please subscribe, rate & review if you enjoyed this ep!

Disclaimer: The Live Stronger with Sami podcast is not a substitute for a health professional's individualised advice. The advice given is general in nature and should not be used to treat any medical conditions, illnesses or injuries. Please consult your medical professional before implementing any of the advice discussed in this episode.

The holidays are coming… and with them, the endless parties, food, drinks, and “I’ll start again in January” mindset. But what if you didn’t have to start over this year?

In this episode, we’re diving into how to enjoy the silly season guilt-free while still staying consistent, confident, and in control of your goals. You’ll learn:
💚 How to ditch the all-or-nothing mindset and enjoy Christmas without blowing your progress
💚 3 simple strategies to balance indulgence and intention (without restriction)
💚 The real truth about holiday weight gain — and why one meal won’t ruin you
💚 How to build momentum so you glide into January 1st already winning

This isn’t about perfection — it’s about being stronger inside and out, even when life gets festive.

Love this episode? 💚 Share it on your intagram story and tag me @sami_livestrong

Want to connect?

🤝🏽 Follow me on Instagram:

https://www.instagram.com/sami_livestrong/

💪🏼 Ready to start living a Stronger Life — inside and out?
Apply for my online coaching program here:

bit.ly/ApplywithSami

🔥 Please subscribe, rate & review if you enjoyed this ep!

Disclaimer: The Live Stronger with Sami podcast is not a substitute for a health professional's individualised advice. The advice given is general in nature and should not be used to treat any medical conditions, illnesses or injuries. Please consult your medical professional before implementing any of the advice discussed in this episode.

Let's dive into one of the biggest mindset shifts needed for long-term success in health and fitness — learning to follow the plan, not your emotions. Let's explore why motivation fades, how emotions can derail progress, and how building discipline and trust in your plan keeps you moving forward — even on the hard days.

If you’ve ever felt “off track” because life got busy, your mood dipped, or results felt slow — this one’s for you 💚

Love this episode? 💚 Share it on your intagram story and tag me @sami_livestrong

Want to connect?

🤝🏽 Follow me on Instagram:

https://www.instagram.com/sami_livestrong/

💪🏼 Ready to start living a Stronger Life — inside and out?
Apply for my online coaching program here:

bit.ly/ApplywithSami

🔥 Please subscribe, rate & review if you enjoyed this ep!

Disclaimer: The Live Stronger with Sami podcast is not a substitute for a health professional's individualised advice. The advice given is general in nature and should not be used to treat any medical conditions, illnesses or injuries. Please consult your medical professional before implementing any of the advice discussed in this episode.

Still stuck on 1200 calories? Let’s talk about why that number might be keeping you tired, stuck, and frustrated — instead of lean and strong.

In this empowering episode, we break down:

🔥 Why 1200 calories was never meant for active women

💪 What happens to your body (and hormones) when you under-eat

🥦 How to properly fuel your metabolism for strength and fat loss

✨ How to reverse diet the right way and build a body that feels amazing

It’s time to stop starving and start thriving — because eating more might just be the key to unlocking your best results yet.

Love this episode? 💚 Share it on your intagram story and tag me @sami_livestrong

Want to connect?

🤝🏽 Follow me on Instagram:

https://www.instagram.com/sami_livestrong/

💪🏼 Ready to start living a Stronger Life — inside and out?
Apply for my online coaching program here:

bit.ly/ApplywithSami

🔥 Please subscribe, rate & review if you enjoyed this ep!

Disclaimer: The Live Stronger with Sami podcast is not a substitute for a health professional's individualised advice. The advice given is general in nature and should not be used to treat any medical conditions, illnesses or injuries. Please consult your medical professional before implementing any of the advice discussed in this episode.