In this episode of What The F#*k Do We Know, Katie and Sam offer ways to budget for the holiday season (#consumerism) and discuss some ideas on how to give without going in debt. Save yourself from the stress of the holidays by preparing now! Make lists (check them twice), establish and stick to your budget, get creative, and/or give back to your community if you can by volunteering time, resources, or supplies.

Do your best to take the time to recognize what the holidays are truly about (whatever that means for you), and take a moment each day to check in with yourself to see what YOU need.

Happy Holidays, friends!

Our links:

www.samanthalutzfitness.com

https://nuleafnaturals.com?rfsn=1746594.551250

https://1stphorm.com/samanthalutz/88ada702/PC

Resources:

https://www.google.com/amp/s/amp.usatoday.com/amp/2026426002

https://wiredimpact.com/blog/websites-to-help-you-find-volunteer-opportunities/

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In this episode of What The F#*k Do We Know, Katie and Sam offer simple ways to take care of yourself during the holidays. November & December can be a very stressful time, so now is the perfect opportunity to set yourself up for a mindful, happy, and peaceful holiday season.

Here are a few tips to keep in mind:

*Take time for yourself every day

*Make a list(s) and do one thing at a time

*Know when to say no

*Let go of expectations and the "shoulds"

*Set boundaries with family

*Be kind to yourself surrounding food - you are ok!

*Prioritize time to spend time doing things that recharge you

Helpful links:

https://jessicainthekitchen.com/self-care-holidays-5-ways-kitchen/

https://www.more.com/lifestyle/exercise-health/are-you-your-list-eight-holiday-self-care-and-stress-management-tips

https://bemorewithless.com/take-care/

Our links:

www.samanthalutzfitness.com

https://nuleafnaturals.com?rfsn=1746594.551250

https://1stphorm.com/samanthalutz/88ada702/PC

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This episode is sponsored by

· Anchor: The easiest way to make a podcast. https://anchor.fm/app

Support this podcast: https://anchor.fm/what-the-fk-do-we-know/support

In this episode of What The F#*k Do We Know, Katie and Sam play 21 questions.

We answer listener questions and ask each other interesting questions. What's our guilty pleasures? What are our favorite smells? What's the best thing about getting older? Find out the answers and more in this episode!

Rate! Subscribe! Review!

Our links:

www.samanthalutzfitness.com

https://nuleafnaturals.com?rfsn=1746594.551250

https://1stphorm.com/samanthalutz/88ada702/PC

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This episode is sponsored by

· Anchor: The easiest way to make a podcast. https://anchor.fm/app

Support this podcast: https://anchor.fm/what-the-fk-do-we-know/support

In this episode of What The F#*k Do We Know, Katie and Sam recap what they've been up to the past couple weeks including Mexico, a hella fun wedding in Pennsylvania, and Sam's prep. And in the spirit of Halloween, they discuss their favorite spooky things; true crime, serial killers, fall activities, and costumes, oh my! Happy Halloween!

References:

https://itunes.apple.com/us/podcast/missing-maura-murray/id1006974447?mt=2

https://itunes.apple.com/us/podcast/my-favorite-murder-karen-kilgariff-georgia-hardstark/id1074507850?mt=2

https://itunes.apple.com/us/podcast/up-and-vanished/id1140596919?mt=2

https://en.m.wikipedia.org/wiki/H._H._Holmes

https://en.m.wikipedia.org/wiki/West_Memphis_Three

Our links:

https://www.samanthalutzfitness.com

https://nuleafnaturals.com?rfsn=1746594.551250

https://1stphorm.com/samanthalutz/88ada702/PC

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This episode is sponsored by

· Anchor: The easiest way to make a podcast. https://anchor.fm/app

Support this podcast: https://anchor.fm/what-the-fk-do-we-know/support

In this episode of What The F#*k Do We Know, Katie and Sam discuss yoga. Katie explains the history of the sacred practice, talks a little bit about her background and recent teacher training, and touches on important subjects including the ridiculous marketing and exclusion American society has put on the practice and yoga attire. Sam inquires about the benefits of yoga, the different types of yoga, and how to start a yoga practice if you’re a new student. PSA: yoga is NOT the advanced poses you see on Instagram. Enjoy the episode!

Follow us!

@wtfdoweknowpod @katiequaill @samanthalutz_

Affiliate links:

https://www.samanthalutzfitness.com

NuLeaf Naturals:

https://nuleafnaturals.com?rfsn=1746594.551250

1stPhorm:

https://1stphorm.com/samanthalutz/88ada702/PC

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This episode is sponsored by

· Anchor: The easiest way to make a podcast. https://anchor.fm/app

Support this podcast: https://anchor.fm/what-the-fk-do-we-know/support

In this episode of What The F#*k Do We Know, Katie and Sam talk all things nutrition and bodybuilding competitions. We discuss nutrition and why it's the most important part of any fitness journey, but especially when your end goal is competing (like Sam will be doing in April). We also talk about why nutrition is not interchangeable with dieting and why diet culture is bullshit. Sam tells us all about her upcoming show prep, why she is competing, and explains the ins and outs of bikini shows (a lot of clear heels, dorito tans, and abs).

Get OptiGreens here:

https://1stphorm.com/samanthalutz/88ada702/PC

Follow us on Instagram!

@wtfdoweknowpod @samanthalutz_ @katiequaill

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This episode is sponsored by

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Support this podcast: https://anchor.fm/what-the-fk-do-we-know/support

In this episode of What The F#*k Do We Know, Katie and Sam talk about and explain lunar phases, and the effects the moon has on us. We go into each phase, what that means, and how to best take advantage of the cycle to learn more about yourself.

"The lunar cycle is made up of several distinct phases, all of which have associations with different states of being. These states mirror a kind of spiritual path or quest - which like our search for ourselves, never ends. When we observe the moon, we see reflections of the grand pattern of life that is birth, death and rebirth."

Follow us on Instagram!

@wtfdoweknowpod @samanthalutz_ @katiequaill

Resources:

www.timeanddate.com

www.moonconnection.com/moon_phases.phtml

www.yogiapproved.com/life-2/moon-phases-meanings-impact/

https://www.urban-astrologer.com/moon-cycle.html

www.labyrinthos.co/blogs/learn-tarot-with-labyrinthos-academy/moon-phases-meanings-infographic-a-beginner-s-framework-for-following-lunar-rhythms

www.nataliakuna.com/moon-cycles--meanings.html

www.moongiant.com

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This episode is sponsored by

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In this episode of What The F#*k Do We Know, Katie and Sam (and a very special guest!) discuss living in California. Our friend Nikkie Barros (@local_honeyy) was born and raised In San Mateo and details the ins and outs of all things California, answers all of our questions, talks NorCal vs. SoCal (it's a thing), microclimates, earthquakes, Silicon Valley, and more! Go check it out today!

Get your own bottle of organic CBD oil from NuLeaf Naturals with this link:

https://nuleafnaturals.com?rfsn=1746594.551250

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This episode is sponsored by

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In this episode of What The F#*k Do We Know, Katie and Sam recap the week, then dive into conversation about living in rural Pennsylvania. We discuss all things western PA; the beauty of having four distinct seasons, the affordable cost of living, small town life, traffic, and more!

Get your own bottle of organic CBD oil from NuLeaf Naturals with this link:

https://nuleafnaturals.com?rfsn=1746594.551250

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This episode is sponsored by

· Anchor: The easiest way to make a podcast. https://anchor.fm/app

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In this episode of What The F#*k Do We Know, Katie and Sam dive into the most well known secret society, the Illuminati. We go over what we think the Illuminati is, who they are, where they originated, and what they're up to (hint: they're probably watching you right now - lol no that's the FBI). We refrain from going down the conspiracy theory black hole, but touch on some of our favorite ones and explain why it all circles back to the Illuminati. Also, Oprah and Eminem?? Go listen today to be in the know!

References:

https://en.m.wikipedia.org/wiki/Illuminati

https://www.complex.com/pop-culture/2015/02/what-is-the-illuminati-conspiracy-and-who-are-its-members/

https://www.vox.com/platform/amp/2015/5/19/8624675/what-is-the-real-illuminati

https://www.google.com/amp/s/amp.theguardian.com/inequality/2017/nov/14/worlds-richest-wealth-credit-suisse

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This episode is sponsored by

· Anchor: The easiest way to make a podcast. https://anchor.fm/app

Support this podcast: https://anchor.fm/what-the-fk-do-we-know/support