High Frequency Leadership with Samantha Warren

In today's episode, I'm joined by my incredible friend, Ronni Robinson. Ronni is an Author and a former Iron Man Competitor, Triathlete, Spin Instructor and someone who has been a huge part in my eating disorder journey. Her recently released book, "Out of the Pantry" details her disordered journey that started in childhood and controlled her life the majority of her early adult life until she heard the phrase "compulsive overeater" and decided to make a change. During our conversation, Ronni talks about the emotional void she experienced as a child from her family and how she used food to try and fill that void for so many years. From a young age, she was groomed not to question actions and started to hide her overeating from her parents any way she could. Patterns of her disordered eating began to develop and the older she got, the easier it became. Even after leaving an emotional abusive relationship and marrying her now-husband, Ronni continued the pattern. Her life was focused on food- when she could next eat, what she could eat. It wasn’t until she was watching TV one night where she saw the words “compulsive overeater” that it became clear what was happening. It had a name. From there, she developed the four main tools she needed to recover and began the journey of healing herself. Ronni Robinson Top Takeaways: Talking about it and naming it for what it is- an eating disorder- is so important. Until recently, the narrative around eating disorders was solely focused on anorexia and bulimia. So many of us didn’t understand that compulsive eating was a thing and that others were going through it as well. There is so much shame associated with it and it can be isolating. Knowing that you are not alone is a huge relief. By naming it and talking about it, you can start to understand what it is and how you can recover. It helps remove that shame and opens you up to healing. Therapy is key to recovery. In discovering the “why” behind your disordered eating, you will come to understand your body and mind in new ways and respect what it has been through. Therapy will help you work through the issues that led to you using food as a coping mechanism and how those experiences shaped you. You can develop the inner tools you need to cope now and into the future. Having a food plan was vital to Ronni’s recovery. Don’t work for a place of deprivation (she always ended the day with five Hershey’s kisses!). Think about how you can get the most out of your food, in both nutrition and quantity, with the least amount of calories. It will take time and early on, you will need to learn to trust yourself again around food. Calorie tracking can also help, especially in the early stages, when you are learning about food and what your body needs. Understand that food needs to be part of your life but it shouldn’t be the most exciting part. Finding another way to fill the “void” that food filled. For Ronni, it was starting to compete in triathlons. Doing something out of your comfort zone will put the spotlight and your focus on something other than food. It can feel like a selfish choice but it is empowering. It’s about filling up your cup in a different way and finding the grounding practices that work for you. Relevant Links https://www.instagram.com/ronnirobwrites/ https://www.amazon.com/Out-Pantry-Disordered-Eating-Journey/dp/1735184802/ref=sr_1_1?crid=2CKZKYSHDXA7I&dchild=1&keywords=out+of+the+pantry+book&qid=

Today, I wanted to share yet another solo episode discussing something that hits close to home for me. It’s about the topic of toxic body image. I’ll be giving you strategies for you to heal your relationship with your body and ultimately with yourself so you can start treating yourself with acceptance, respect, and love. If you’ve ever struggled with body shaming, hating your body, or wanting to “fix” yourself, this episode is for you. I’ve always been at war with my body. Until very recently, I’ve always tried to be a different body type than I actually was. If you’re this same place, you are not alone. Nearly every woman struggles with this mentality. “Healthy” does not look like a size. It’s about cultivating a sense of self worth. Helping to create a positive body image is the perfect place to start. “If you’re always focused on being somebody else, you will miss your entire life being you.” - Sam Altieri Top Takeaways: When you live in a place of fear, it consumes your mind. If you’re living your life and not doing what you want out of fear, just start doing it now! It will give you the confidence you need to reclaim your health and honor your body. Remember, you only get one! Everyone will always have an opinion about you. We all judge one another. It’s part of human existence. Just remember that judgement is a projection of one’s personal insecurities on you. Use your energy to instead move your own life forward in a positive way. Think about people who have what you have and are already confident. Find other people that look like you that are simply loving their life. They are known as “expanders.” They’re reenforcing the things you feel insecure about and teach you that those things are ok. This is called “mirror neurons.” You can start to think about yourself in that way. This takes time, but it’s scientifically viable. It gives you permission to thrive right at this very moment. You don’t get to postpone your happiness any longer. You get to be happy and confident right now! Mute or unfollow any social media account that “triggers” you. If you see an account and feel less than or not good enough, that’s not inspiration anymore. Remove it from your life. The most important thing you can manage is your energy. Think, what boundaries do you need to set up so you can feel good day to day? People in your life accept you and love for exactly who you are. It’s not about how much you weigh or what you look like. When you try to curate your body image by amalgamating different aspects of different people, you end up looking like no one at all. You instead still look just like you. You get so focused on where you’re not. This is miserable. It is time to stop this mentality immediately! If you refuse to respect your body, it will revolt against you. It wants to be seen and heard exactly as it is right now. You are WORTHY. Right here and right now. In your CURRENT body. You can accept your body AND want to change it. I encourage you to do so from a place of HEALTH and STRENGTH, not restriction and fear! Get Connected and Supported by Sam: Sign up for Breakthru the Binge Course WAITLIST [Launches Sept 2020!]: https://www.balancewithsam.com/breakthruwaitlist Instagram for Free Content: www.instagram.com/saltylifts

Today, I have another solo episode for you to enjoy! One of the most common questions I get from my clients involves never knowing what to eat. So I wanted to give you a strategy to help make this decision infinitely easy every time. We are often overwhelmed by the mere number of decisions in the different areas in our life. This is called “decision fatigue,” and is defined by having too many options, which overwhelms you and paralyzes you from being able to make a decision at all. This episode is here to ease this very fatigue and you create a structure for yourself so that you can get through the day with way more energy and life. “I come from a place of nourishing and being best friends with my body, because I only get one of them. And so do you.” - Sam Altieri Top Takeaways: As a consumer, if you are given too many options, you won’t buy anything at all. Your brain needs a small number of options to choose from. The same goes for food. The less options you have, the easier it is for your brain to commit to and feel confident about a decision. “The 5 S’s”: Salad, Stir Fry, Sandwich, Smoothie, Soup. This is a quick and easy way to think about your food options. Whenever you’re ready to eat a meal, think carefully about what it actually is that you’re craving. Then pick from one of the 5 options that fits best. If you prepare something ahead of time, you may not actually want what you prepared in the future. This will leave you unsatisfied. When this happens, you will either eat more to compensate or even overeat at your next meal altogether. When you’re trying to feel satisfied, be sure you’re satisfying both your physical and psychological needs. Not every meal will be a “party in your mouth.” If you set out with that expectation, you’ll spend a lot of energy being disappointed and frustrated. Get more comfortable with meals that have the option to be less satisfying while you understand what truly makes you feel satisfied. Eating is for enjoyment and nourishment and to make you feel healthy. It’s not to restrict or limit you. Think about your current relationship with food. What helps keep you on track? Incorporate what actually makes you happy when you eat! Food is complex and dynamic. Be flexible with it so you can make better, more satisfying decisions. Food shouldn’t restrict, it should enliven you. Eat, enjoy, and move on so you can focus on living in the present in the rest of your life. Think of food as art. How many colors can you add to your meal? That is the basis of overall health, not dieting. You can lose weight while you get healthy. Eat from a place of health, not weight loss. If you master this mindset, weight loss becomes the bonus! Get Connected and Supported by Sam: Sign up for Breakthru the Binge Course WAITLIST [Launches Sept 2020!]: https://www.balancewithsam.com/breakthruwaitlist Instagram for Free Content: www.instagram.com/saltylifts

In today’s episode, Karoline Stevens joins me again for a deep dive into MONEY and ABUNDANCE!  As an empowerment coach with years of incredible experience under belt, Karoline has been a crucial figure in the personal journeys of many of her clients, and has likewise been pivotal in my own. During our conversation, Karoline discusses how our mindset shapes our experience and relationship with the world, what it means to find focus in your vision, how to truly embrace your own journey, and much more. She presents an enlightening perspective on the perceptual pitfalls we tend to fall into and how to shift it so you can live a life that’s fulfilling and meaningful right away. “What you’ve created is because of your patterns of thinking. Change those, and you can create something different.” - Karoline Stevens Top Takeaways: It’s easy to be identified with our conditions. We look at our money, our health, our body image, etc. and we allow our mindset to be dictated by our circumstances or story. It requires help to get out of that mindset. Consider a mentor or coach to support you in this respect. It’s an investment that is meant to help you see your blind spots. You want to constantly be focused on your vision and what you love in your life. Our fullest potential is often hindered by something within us that makes it difficult to accomplish what we need to be accomplishing. It’s much like a pebble in a shoe. Once that pebble is identified and removed, you’re finally able to walk comfortably again. Ask yourself, “What is my vision? What is my purpose?” Ultimately, your highest purpose is yourself. Don’t fall into the trap of destination addiction. You want to be fully committed to your vision without living in the future. Don’t postpone your happiness for when you achieve your next arbitrary goal. Happiness should not be conditional. Find happiness now in your current situation. Remember, it’s not the end goal that matters. It’s the journey that matters. Everything that you do is part of your vision. Nothing is separate. Do everything with gratitude and with perspective on how it contributes to helping you develop into the person you’re working to become. Ask yourself, “Who do I have to be in order to become the person that I want to be?” Act like the kind of person who already has that. When you live into it, you very quickly become it. We are allowed to live a life we love. Allow your imagination to go wild in thinking what you love in all areas of your life. Then affirm it in your life every day. Beliefs run our lives. Your experience is a mirror of your beliefs. What you’ve created is because of your patterns of thinking. All you need to do is change those and you can create something different. Relevant Links: https://instagram.com/karolinestevens Get Connected and Supported by Sam: Sign up for Breakthru the Binge Course WAITLIST [Launches Sept 2020!]: https://www.balancewithsam.com/breakthruwaitlist Instagram for Free Content: www.instagram.com/saltylifts

In today’s episode, my incredible friend, bestie and light worker, Gabby Ortega. A trauma specialist with a background in neuropsychology, Gabby now coaches female entrepreneurs in healing and wellness. With so much practical knowledge and education, I wanted to bring her insight to light and reveal the true secrets of her and her clients’ success. In our interview, Gabby discusses her experience growing up with trauma in all areas of her life, her battle with PTSD and chronic anxiety, and how she decided to take total control of her own healing by becoming a trained therapist. In light of the frightening inefficiencies and injustices of our current mental health care system, it is her mission to change the world by helping to foster more and more businesses that promote the client’s healing first, instead of simply maximizing their own profits. “When there is self compassion, there is no room for shame.” - Gabby Ortega Top Takeaways: Once you crack open into exactly who you are and find your true alignment, the world opens up to you. Everyone hits their own rock bottom. Once you do, realize that you now have a choice - You can either end it all or you can finally confront the issue at hand and figure it out. Organize your experience and take charge once and for all. The world around you will seem as if everyone is successful and happy and you’re the only person who isn’t. This isn’t true! Everyone has their own issues they’re battling as well. No matter what you’re feeling, you’ve never been alone in feeling them. When you place the focus on healing as opposed to the symptom, such as “weight loss” or “muscle building,” then you’re truly free. How you cope with your anxiety and trauma has been a mechanism for survival. You’re here, you’re alive, and that was the purpose from the start. Release the guilt. Your “root” is not who you are. It’s what you’ve done to cope and keep yourself alive. Your body is always moving towards self healing, not destruction. It’s us who confuses what’s actually helpful and what isn’t. “Trauma” is anything that you consider to be traumatic. It’s always from your own perspective. What might be traumatic to one person may not mean much of anything to another. So don’t judge or degrade your own trauma. No matter what your trauma is, don’t try to find a quick fix. Recognize you’re strong enough and face exactly what it is head on. Rip it open, stitch it up, and finally move on. Once you do, the only voice that’s left is the voice of your highest self. Your inner critic doesn’t belong to you. It’s an automatic thought that’s responding to a stimulus, relating back to a past bad experience that’s meant to ultimately save you. This exists within the reptilian brain and it’s completely out of your control. That inner critic is a monster. Identify it! Physically draw whatever that voice is. Give it a name. Then use that to remind yourself that those voices don’t belong to you, but rather it belongs to that. Relevant Links: https://www.instagram.com/om_therapy_coaching/ Get Connected and Supported by Sam: Sign up for Breakthru the Binge Course WAITLIST [Launches Sept 2020!]: https://www.balancewithsam.com/breakthruwaitlist Instagram for Free Content: www.instagram.com/saltylifts Facebook Support Group: www.facebook.com/groups/fitandfreelife

78. How to Easily Track Your Calories In this episode of Balance with Sam Podcast, I present a quick solo episode to outline how to stay on track with your calorie counting and help you make a plan that you can feel confident following. Here, I present a method called the “upper limit of calories.” Remember, the only way to lose weight is to be in a calorie deficit, and I’m here to give you some practical strategies to succeed. So grab your pen and paper and be ready to take notes that you can refer back to for the rest of your fat loss journey! “What you can’t measure, you can’t manage.” - Sam Top Takeaways: You want to create a range of calories, not a specific number that you must hit every day. Giving yourself a range will give you the necessary flexibility you need to stay confident in your ability to hit your goals and stay on track. Your goal is to aim for consistency, not perfection. Remember, it’s impossible to be perfect. If you go over your calorie goal, you’re simply not in a fat loss day. And that’s ok! You’ve had so many of those days. One more isn’t going to hurt you. Track your food the night before. Have a plan ahead of time so you don’t even need to think about it when you wake up the next morning. Plug your fun foods in first! Think desserts, chips, whatever excites you! You want your meal structure to be sustainable forever, and including what truly makes you happy will help you succeed and stay consistent. You want to be consuming at least 100 grams to your bodyweight in protein. For example, if you weigh 130 pounds, you would aim for 100-130 grams of protein. Break that up into the number of meals you eat so you’re not stuck with too much of it at the end of the day. Protein is critical as it helps you stay full and maintain muscle mass. Don’t forget to plug in your veggies, carbs, and fats. All of these components play a vital role in your overall nutrition and health. You’ll most likely be eating similar foods on a day to day basis. So you can simply copy and paste your meals day to day and just make small adjustments as needed. This gives you a clear framework and structure so you’re not left with any guesswork. Get Connected and Supported by Sam: Sign up for Breakthru the Binge Course WAITLIST [Launches Sept 2020!]: https://www.balancewithsam.com/breakthruwaitlist Instagram for Free Content: www.instagram.com/saltylifts Facebook Support Group: www.facebook.com/groups/fitandfreelife

In this episode of Balance with Sam Podcast, I share another coaching call with my client, “Julie.” She had been struggling with eating in moderation, which often would lead her to binging or overeating, especially when she was exposed to ultra-tempting foods such as cake. Julie discusses her progress since the last time we spoke together. She talks at length about how her consistently achieving small wins has given her a tremendous sense of control and belief in her ability to achieve the goals she sets for herself. We discuss how she has successfully handled the temptation to binge, the discomforts and joys of personal growth, and her discovery that YOU, not your past habits, ultimately define your identity. “When it’s a hard day, that’s ok. Just focus on right now and what you can control. That’s really how you win.” - Julie Top Takeaways: It’s all about focusing on the smaller wins. Slow down and take it one day at a time. Don’t allow yourself to get too overwhelmed by thinking too far ahead, which ends up sabotaging the end goal. When the temptation to binge came up, Julie gave herself permission to do it, but only after she ate dinner. The act of eating deliberately and intentionally during dinner while being gentle with that emotional part of her allowed her to avoid the need to binge altogether. One day, Julie enjoyed a cheesecake without it being an emotional eating experience. This was a major breakthrough in her mentality and felt extremely rewarding as it validated all the hard work she’s putting in now because she finally started to see it pay off. “Slow is better than sabotage.” It’s ok if you’re going slow, because then at least you’re going in the right direction. It gives you space to take ownership and make a decision from a place of control. Julie caught herself comparing her goals against the goals and achievements of others before realizing it’s a false comparison. Everyone’s journey is completely different. As long as you remember your own “why” and focus on your own progress, that’s enough in and of itself. You don’t need to give yourself permission to be something that you don’t actually want to be. You don’t have to believe you are simply a binger. You define your own identity. Growing is uncomfortable. It can be exciting, and there certainly times when it feels great. But there are also times when you fall into states of doubt about your own growth. It’s all part of the same process. This is about how you feel, not what you look like. Who cares how quickly you make that progress? This mindset helps to build confidence at any size of your body. Your worth begins to become unconnected to how you look. This prepares you for the gift of achieving your goal. Get Connected and Supported by Sam: Sign up for Breakthru the Binge Course WAITLIST [Launches Sept 2020!]: https://www.balancewithsam.com/breakthruwaitlist Instagram for Free Content: www.instagram.com/saltylifts Facebook Support Group: www.facebook.com/groups/fitandfreelife

In this episode of Balance with Sam Podcast, I have a conversation with Oklahoma-native, Dr. Pinkey Patel. A badass mother of two, Pinkey is a trainer turned clinical pharmacist and CEO of Snapback, a personal training app that focuses on pre- and post-natal fitness and overall health. I invited her on the show to share her journey and explain the ways in which she works with her clients. Dr. Patel discusses the important principles of postpartum exercise, the physical challenges new mothers face after giving birth, and the general lack of understanding of this topic at large. She dispels the pressure and some of the internal lies that new mothers are often faced with and explains how she ultimately strives to create a non-judgemental community that supports one another. “At the end of the day, our goal is to survive. We’re all in this together.” - Pinkey Patel Top Takeaways: Pre- and post-natal exercise is a science unto itself. The way you apply movement to someone flooded with new hormones who is physically growing another human being is completely different from someone seeing a regular trainer. The first 6 weeks after having a baby is the one of hardest 6 weeks of a new mother’s life. Your body is completely different and is existing in a post-traumatic state. The medical system in the United States has poorly educated new mothers about all the new things they need to know immediately after having a baby in regards to self-care. Recognizing this was a global issue, Pinkey was inspired to launch her site, Snapback, as a full postpartum assistant. “Mom-shaming” is a real thing. The depression and anxiety that comes along with being a new mother is all too common. There is a pervasive sense of guilt and shame that comes along with it, especially in believing that other mothers have it all together while they don’t. In postpartum exercise, it’s important to use workouts that focus on the inside out, utilizing muscles that you can’t see, in order to help recover those parts of the body that was holding a baby for nine months. Everybody is different. Your physical and emotional goals as a new mother can be specific and unique to you, even if it’s wanting to get back to the body you had before the baby. It’s simply important to understand the science of your anatomy and feeling comfortable in being in a state of vulnerability as you work towards the new you. Relevant Links: Get Your Free 7 Day Trial of the SnapBack! 1) Head to app.thesnapback.com. 2) Click Join Now, create and activate account. 3) On the menu bar, select upgrade, select a premium plan & click “Try 7 days for free.” 4) Apply the coupon code balancewithsam20. 5) Head to the App Store or Play Store and download the mobile App and login! Check out Pinkey: @fitpinkrx and @thesnapback_ Get Connected and Supported by Sam: Sign up for Breakthru the Binge Course WAITLIST [Launches Sept 2020!]: https://www.balancewithsam.com/breakthruwaitlist Instagram for Free Content: www.instagram.com/saltylifts Facebook Support Group: www.facebook.com/groups/fitandfreelife

In this episode of Balance with Sam Podcast, I share a conversation with one of my clients, whom for the purpose of this podcast, we’ll call Susan. She had been battling thoughts of self-doubt and lacked a sincere appreciation for herself or all the positives things she had in her life. For those of you who can relate to this mindset, this episode will give you some great insight. Susan describes the myriad of thoughts and emotions she was processing, how she felt about how she was feeling, how she wanted to be better, and the mental strategies she wanted to adopt so she could be more present for herself. “I’m going to understand myself, and I’m not alone. Even if it’s just me, that’s all I need.” - Susan Top Takeaways: Our minds are geared towards a “negativity bias” that makes it easy to focus on the negative things in our life and completely overlook the positive. This is a symptom of our brain’s natural tendency to want to protect us from harm by analyzing our more painless experiences. With mindful practice, we can effectively turn up the positive and turn down the negative within our own thoughts. There is always a positive to find within every negative. You never want to focus on achieving a goal alone since that goal will constantly change. You will constantly be in a state of reaching for more. Life, instead, is a never ending process of “becoming.” Thus, focus on the things in your life that make you truly happy right now. Then when you do finally hit your goal, you will have that achievement and so much more. Life is colored by contrast. We need the lows in order to fully appreciate the highs. Struggle, therefore, is fantastic news because it means there’s a new opportunity to grow and learn about yourself. Get Connected and Supported by Sam: Apply to Work with Me: https://docs.google.com/forms/d/e/1FAIpQLScdceYAOh_W72v-u--SAiuc_OiCig0LXSn1GLDl7AlC8S6C8w/viewform Sign up for Breakthru the Binge Course WAITLIST [Launches Sept 2020!]: https://www.balancewithsam.com/breakthruwaitlist Instagram for Free Content: www.instagram.com/saltylifts Facebook Support Group: www.facebook.com/groups/fitandfreelife

In this episode of Balance with Sam Podcast, I have a conversation with one of my close confidants and fellow mentor, Jess Benstock. Jess specializes in providing emotional, mental, and energy therapy to high-performing women. With now more than 10 years in trauma and subconscious healing work, she has laid the foundation for emotional health for hundreds of some of our most productive women in the world today. Jess discusses how we often ignore and devalue our deepest emotions, the consequences of doing so, and what we can do to take action against this societal tendency. In the everyday reality of our lives, she teaches us that simply slowing down, embracing the stillness, and holding ourselves close empowers us in ways that nothing else can. “What it means to be a full human is to be fully intimate with yourself so you can be fully intimate with other people.” - Jess Benstock Top Takeaways: The need to constantly achieve is in reality a symptom of being disconnected from yourself since value can only be found in your accomplishments alone. In this mindset, achievements equal value. This is a misguided mentality because there is nothing that can truly replace who you actually are. Perseverance is good and necessary and allows for monumental shifts in culture and society. Aesthetic things are good by nature, but the issue arises when you invest all your sense of worth in something outside yourself. In the fitness world, a lot of people miss the profundity and beauty of who they are on the inside. The internal gains makes all the external gains way more fun. It’s important to accept that you’re allowed to feel anger towards something. You have permission to be mad. And you can do so without feeling shame. The key for letting an emotion move is not shaming or judging yourself for having it. Once you do so and let your body feel it, you will heal. Most of us are raised with the idea that only weak people feel. But the irony is that it requires a lot of strength and bravery to be fully in a difficult feeling. It takes an immense amount of will and strength to do so. It’s proof that you’re strong enough to handle the full spectrum of human emotions. Relevant Links: Website: https://www.jessicabenstock.com/ Instagram: https://www.instagram.com/jessica.benstock/ Get Connected and Supported by Sam: Apply to Work with Me: https://docs.google.com/forms/d/e/1FAIpQLScdceYAOh_W72v-u--SAiuc_OiCig0LXSn1GLDl7AlC8S6C8w/viewform Sign up for Breakthru the Binge Course WAITLIST [Launches Sept 2020!]: https://www.balancewithsam.com/breakthruwaitlist Instagram for Free Content: www.instagram.com/saltylifts Facebook Support Group: www.facebook.com/groups/fitandfreelife