Are you training hard enough to actually see results — or just going through the motions?

In this episode, we break down what effective training really looks like — beyond sweat, soreness, and exhaustion.

You’ll learn the key signs that your workouts are doing their job, including:

• Why slowing reps matter

• How close to failure you should be training

• The role of progressive overload

• Strength gains and muscle changes

• Improving technique under challenge

If you’ve been consistent but not seeing the progress you expected, this episode will help you reflect, adjust, and train with more intent — without burning yourself out.

Because results don’t come from doing more…

They come from doing what matters — consistently 💚

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

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💪🏼 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.

Protein bars are everywhere — and most of them are lying to you.

Just because something says “high protein”, “20% protein” or “25% protein” doesn’t mean it’s actually a good protein source for your goals.

In this video, I break down:

• What “high protein” claims really mean in Australia & NZ

• How food labels mislead you

• Why “25% protein” doesn’t mean what you think

• How to calculate protein efficiency in seconds

• Why size and calorie density matter

• What makes a protein source high quality

• Real supermarket bar comparisons

I’ll show you exactly how to tell if a protein bar is:

✔ Actually helping your protein goals

✔ Filling

✔ Efficient for its calories

✔ Or just clever marketing

This isn’t about demonising foods — it’s about making informed choices.

If you’ve ever stood in the protein bar aisle confused… this video is 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.

Think home workouts don’t work?

They can—if you stop doing fluffy nonsense.

In this episode, I break down exactly how to make home workouts effective: how to build muscle, progress properly, train with intent, and actually see results without a gym.

If you’re tired of sweating with nothing to show for it, 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.

Getting lean as a woman is hard—harder than most people admit.

After years of competing and coaching women through fat loss, I’ve learned there are no shortcuts. In this episode, I break down what it really takes to get lean, why so many women feel stuck, and the biggest truths no one talks about.

We cover muscle building, hormones, discipline, mindset, sustainability, and why real transformation takes years—not weeks.

If you’re tired of unrealistic expectations and want honest, no-BS guidance, this episode is 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.

Tired of feeling starving, miserable, and obsessed with food every time you try to lose fat?

In this episode, I break down exactly how to make calorie deficits suck less—without extreme dieting, low energy, or constant hunger.

We cover:

✔️ Why protein is your best friend

✔️ How to eat MORE food while staying in a deficit

✔️ Why extreme calorie cuts backfire

✔️ The biggest liquid calorie mistakes

✔️ How sleep and hydration impact hunger

✔️ And the mindset shift that makes fat loss sustainable

If you’ve ever thought, “I just don’t have the willpower”—this episode is for you.

Because fat loss shouldn’t feel like punishment.

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.

Is cardio really the answer for fat loss — or has it been given a role it was never meant to play?

In this episode, we break down the truth about cardio and fat loss, and why doing more isn’t always better.

Cardio is incredible for cardiovascular health, energy, mood, and overall wellbeing — but when it becomes the main driver of fat loss, progress often stalls and burnout follows.

You’ll learn:

• What cardio is actually best for (and why it matters for health)
• How cardio supports fat loss without driving it
• Why relying on cardio alone often leads to plateaus
• The role of strength training, nutrition, and daily movement
• How to use cardio strategically instead of as punishment

If you’ve been smashing cardio but not seeing the results you want — or you’re exhausted from trying to “out-train” your food — this episode will help you reframe cardio and build a smarter, more sustainable approach.

Train for health.

Build muscle for shape.

Use cardio as support — not the solution 💚

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.

Everyone wants to be “toned” — but most people are chasing it the completely wrong way.

If you’ve been stuck in a cycle of eating less, doing more HIIT, and wondering why your body still feels soft, tired, or unchanged… this episode is for you.

In this episode, we break down what toning actually means (hint: it’s not starvation or endless cardio) and why the body you’re trying to achieve is built through lifting weights and eating enough — not burning yourself into the ground.

You’ll learn:

• What “toning” really is from a physiological point of view
• Why lifting weights is essential for shape and definition
• Why under-eating works against your goals
• How HIIT fits in — and where it goes wrong
• What to focus on instead if you want long-term results

This episode is a must-listen if you want to stop shrinking yourself and start building a stronger, leaner, more confident body — without extremes.

Strong is toned.

Fuelled beats exhausted.

And your body deserves better 💚

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.

By the end of January, most people don’t quit because they’re lazy — they quit because they’re burnt out.

The all-or-nothing approach, the pressure to be perfect, and trying to change everything at once is exactly what leads to the infamous Quitters Day.

In this episode, we break down how to avoid burnout before it hits — and how to build habits that actually last beyond January.

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.