Own It with Samantha Warren

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!

Did you fall off track after the holiday? Or are you worried about messing up or losing progress between Thanksgiving and Christmas? On today’s episode, Nichole Kim and I discuss how to get back on track after social events, holidays or episodes of overeating or missing workouts. We give you real-life strategies for getting back on track, ways to manage stress during the festive seasons and how to not sabotage your fat loss efforts. If you’ve been working hard this year, tune in to this week’s episode so you can crush the rest of the year without the next month derailing you!

Are you stuck in a rut with your diet or exercise and just can’t seem to find a balance? When fellow coach Kyle Coughlan was in the Army, his life and schedule were dictated to him. The only thing he had control of was his food intake, which led to some emotional turmoil and eventually led to an obsession with restricting calories. He wanted a six pack but couldn’t quite find a balanced approach to diet and exercise. Fast forward a few years and Kyle is on the other side of his struggles! He shares the lows of his negative self image and walks us through his mended relationship with food and exercise. He is now thriving in his university as he studies business and shares his journey on how he overcame disordered eating and exercise. Tune in to listen and learn how to find balance.

Are you worried about holiday weight gain? Maybe you're nervous that you'll fall off track with all of the holiday parties and food? No fear, Decades of Strength podcast is here!! On this week's episode, Kim, Nichole and I will walk you through our top strategies to head into the holiday season with a winning mindset and come out feeling better than ever! We share tips on how to enjoy your favorite holiday dishes and treats without guilt and ways to still make progress despite all of the temptations! Tune in to listen if you want to head into the holiday season enjoying your favorites foods while still staying lean.

Do you experience moments of self doubt? Do you talk to yourself like you would a friend? On today’s episode, I interview Boston-based fitness instructor Jessie Alegria about her story. A Costa Rica native, this woman has an incredible journey moving to a new city with nothing and no real community to now teaching over 20 classes a week in the pursuit of inspiring others to find their inner badass and build a strong community. She is empowering, brave and most of all - has so many tips for YOU if you are starting out in your health/fitness journey or if you’ve gotten lost or stumbled along the way. Jessie embodies strength, swagger and has cultivated an incredible squad of fellow badasses in Boston. Tune in to listen to this one - it’s goodie!

Does seeing yourself get stronger get you excited? On today’s episode, Kim and I recap our recent powerlifting competition where we both set new personal records and talk about our experience getting stronger when surrounded by a bunch of other strong women! Powerlifting is a place for anyone who wants to chase strength and prove to themselves they can do it! Kim and I share misconceptions about the sport, how we both got into it, and why we love it so much. Truthfully, it’s addicting getting stronger, and if lifting weights and chasing strength goals is something you love to do, I suggest you listen to this episode, because you might just find yourself competing in the future!

Are you stuck in a weight loss plateau? We got you covered! On episode 2 of the Decades of Strength Podcast, me Nichole and Kim dissect the truth about weight loss plateaus and how to get past them. We also talk about meal prep, eating out, and how to set up your kitchen to help you succeed in your fat loss journey.

It's easy to get discouraged when we face challenges. Rather than seeing them as obstacles, what if we thought of challenges as opportunities to grow and emerge into the person we are capable of being? Success in the long term will come from celebrating and recognizing all of your victories, no matter big or small. On this week's episode, I share a conversation with my online client and ultra-marathoner Kyra just moments after she ran 30 miles and completed 60 obstacles through the brutal conditions and high altitude of Squaw Valley in Lake Tahoe, CA. Whether you run or not, this episode is packed with raw advice and tips to succeed in any challenge: physical, emotional or spiritual. DISCLAIMER: Kyra went to the ER after this race and the physicians told her they could not diagnose her with asthma, as the cause of her breathing issues that day were due to dust inhalation.

It's easy to get discouraged when we face challenges. Rather than seeing them as obstacles, what if we thought of challenges as opportunities to grow and emerge into the person we are capable of being? Success in the long term will come from celebrating and recognizing all of your victories, no matter big or small. On this week's episode, I share a conversation with my online client and ultra-marathoner Kyra just moments after she ran 30 miles and completed 60 obstacles through the brutal conditions and high altitude of Squaw Valley in Lake Tahoe, CA. Whether you run or not, this episode is packed with raw advice and tips to succeed in any challenge: physical, emotional or spiritual.