If we sit around waiting for motivation to strike, we might be sitting there forever. In those times, we push through and motivated ourselves. In this episode Sam gives his top 3 tips to motivating yourself, even on your worst days.

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Are you eating enough protein? Soy? Zinc? Iron? The list goes on, and it can feel impossible to include all of the ingredients needed for a balanced diet. Sarah Pound, better known as Wholesomebysarah, joins us this week to break down how to have a healthy diet, and how to make it tasty for the whole family.

Then, she's sticking around to answer a conundrum around intermittent fasting, how to stop legumes from giving you wind, and how healthy hydralytes are.

To find out more about Sarah, and for healthy and delicious recipes visit her website wholesomebysarah.com.au/.

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The most difficult boundary to set, is usually the one we need the most. If you had boundaries protecting the one thing you want to achieve, what would your look like? Sam urges to dig deep and determine what you're trying to achieve, and how to set the boundaries to protect that.

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Ice baths, heat therapy, compression... do we need any of this? Or is the 1% that only elite athletes need? Dr Shona Halson, professor at ACU, and consultant for the Australian Open and Nike, joins The Wood Life to speak about the spectrum of recovery, and the important role it plays on your body and mind. She will have questioning your own recovery practices, and inspire you to begin one if you don't already.

To learn more about Shona's work and research visit the ACU website.

Then, you may have seen the latest weight loss drug on social media, or heard of high profile celebrities using it, Sam is going to unpack what Ozempic is, how it works, and what it is primarily used for.

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Have you ever sat down to watch a movie, realised 20 minutes into it that you weren't enjoying it, but continued any way so the past 20 minutes didn't feel like wasted time? This is the sunk cost fallacy.

Sam outlines how you can identify where you're falling into this trap in your life, and how to change it.

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Have you wondered why some people can grasp new skills faster than others? Why some people can learn languages quickly, while others are better with directions? Neuroscientist, Chantel Prat has been studying the uniqueness of our brains, and how all of us have neurological strengths that we can learn to harness.

To learn more about Chantel Prat visit her website chantelprat.com/. To test your brain's balance, complete Chantel's brain games chantelprat.com/research.html.

Then, we're talking exercise! Sam weighs up which cardio training is better, swimming or running, he breaks down resistance training, how often and how long you should be doing these training sets, and how you can still stay active with lower back problems.

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Win the morning, win the day, by creating the perfect morning ritual. Sam shares his brand new non-negotiable ritual, how it's starting to improve his mood and day, and how you can integrate a small change into your life, that will start to make improvements to most aspects of your life.

Have a question for Sam? Guest suggestion? Or some positive news to share? Submit it to The Wood Life Inbox HERE.

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You've seen Layne Beachley on podiums and breaking world records, but Layne wasn't born a champion and her success was not given to her on a silver platter. Her story of resilience and perseverance is nothing short of inspiring, and will motivate you to push yourself outside of your comfort zone.

Then, Sam dissects the popular proverb "an apple a day keeps the doctor away", and finds out it's origin and if there's any truth behind it.

Find out more about Layne Beachley and her Awake Academy at awakeacademy.com.au/.

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If we look at goals and motivational in motivational moments, then consider this your anti-motivational moment… Sam encourages you to take some time to look deep inside yourself and identify what your anti-goal is… here’s a hint, it will be the one things that feels impossible to give up.

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The rules are pregnancy are ever-changing, certain foods and exercises are blacklisted, and then later deemed safe, and others have always been thought to be safe, until they're not...

Melanie Jackson, better known as Melanie the Midwife joins Sam to make the basics of pregnancy and postpartum simple. Then, she's answering questions from you around gestational diabetes, exercise V rest, and how your journey to movement during postpartum differs depending on the type of birth.

Find out more about Melanie Jackson at:
Website: melaniethemidwife.com 
Instagram: melaniethemidwife

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