High Frequency Leadership with Samantha Warren

Do you compare yourself to others on social media or in real life? Cool, me too. It’s easy to forget what happens behind the perfectly curated photo, the lighting, the poses, or someone’s nice jacket. Maybe you’ve wanted to look or be like “that girl,” but just because someone’s appearance seems great, does not mean their quality of life, relationships, family life or self-esteem is great. On this week’s episode of Decades of Strength, join Kim, Nichole and I as we talk about strategies to stay in our lane, eliminate the sources of comparison in our lives that do not serve us, and to remember that our worth does not depend on our bodies.

Our cookbook and healthy habits guide, Balanced Eats is FINALLY here!! One copy at a time, our goal is to help you remember that you aren’t alone and that you have the power to rebuild your relationship with food and quit your self-sabotaging. Just because you have struggled with food in the past does not mean that you need to struggle with food for the rest of your life. If you are struggling, we get it. For a long time, our mindset around food was damaged. Sam struggled with emotional/stress eating and wavering between cycles of clean, restricted weekday eating followed by weekend binges. Amanda had a history of ignoring her cravings and hunger cues and struggling to give herself permission to enjoy more fun foods. Ultimately, our struggles were mostly in our head - we were telling ourselves a story that was sabotaging our fat loss efforts. When we realized how many of you struggle with the same thing, we decided we wanted to write this book to help you re-learn how to eat, mend your relationship with food and eliminate the dieting mindset you’ve recited to yourself for the past years. You have the power to rewrite your story, and our book, Balanced Eats, will help you do just that.

Do you feel restricted with the foods you can eat or have a hard time being flexible with your diet? On this week’s episode of Decades of Strength, we invite a very special guest, Sarah Duff, to help us chat about how to regain control and reframe your mindset around food. We discuss our unique relationships with food and how we successfully allow ourselves permission to eat anything we want. Tune into this week’s episode to learn how to overcome any negative associations you have with foods and find a balanced way to eat and live without the need to track calories!

Do you feel like you’re in the passenger’s seat of your own life? On today’s episode, one of the most beautiful people I know, Salwa Galal, joins us to talk about holistic health - mind, body, and spirit. A life-changing one year trip to Egypt was what she needed to open her eyes and grant her the awareness she needed to realize that she had the power to regain control and determine the path of her life. Today, she shares with us how you can manifest that same power, too! Salwa is a jill-of-all-trades: a certified yoga instructor, soon to be mental health counselor, and talented aesthetician. She reminds us the importance of being in alignment, being present and strengthening your mind - the most powerful tool you have! Tune into this week’s episode as she gives us some actionable strategies for becoming more mindful, self-aware, and ways to slow down in order to rewrite your story and change your life!

Throughout our health and fitness journeys, Kim, Nichole and I have done many things wrong. A huge setback for all of us was suffering from an all-or-nothing mentality and not seeing the bigger picture. On this week’s episode, we wanted to share our biggest mistakes and lessons in health, mindset, nutrition and training! Tune into to learn how to shift your mindset and bypass years of our mistakes, which now, we are able to reflect on as lessons and the catalyst for our individual growth. We share why we quit doing hours of mind-numbing cardio, why 1200 calories is not the magic number, our candid thoughts on how we compare ourselves to others, why more exercise is not better, and why finding a balance between your mental, physical and emotional health can leave you with the most satisfying results and genuine happiness.

Have you ever said, I just want to be happy? Or maybe you’ve been looking for happiness outside of yourself - in a relationship, in food, alcohol, exercise, or any other coping method. On today’s episode, the incredible relationship & self-awareness expert Stefanos Sifandos explains to us how and why we need to get into the habit of self-assessment & observation of our own self-sabotaging thoughts & limiting beliefs. We get vulnerable as we share specific events that affected the story we tell ourselves. He shares why the voids in our pasts become our values, which means that the things we lacked in childhood or past relationships are the things which we now primarily seek. Tune into this week’s episode to learn how to become more self-aware in order to connect with others, to open ourselves up to lasting happiness and experience true fulfillment.

Doing some upcoming travel and still want to stay on track? On today’s episode, Nichole Kim and I talk about traveling and how to set yourself up to succeed, despite being away from your routine. We share our top strategies for eating and working out, if you choose to, and how to come back feeling refreshed from your vacation rather than overwhelmed or frustrated that you just blew your diet or undid your progress. Tune into this week’s episode so you can head into your next trip feeling good, in control and with a winning mindset!

Ever been injured? I sure have! Whether you’ve struggled with lower back pain or hurt yourself in the gym, we address it. Today, Dr. Caleb Burgess and I talk all about injuries and preventive measures you can take to reduce your chance of getting injured. He tells us why certain people have faster recovery times and how you can, too! Caleb shares his top tips on how to tap into the power of your mind to reframe your perspective on your injury, whether it be big or small. Tune in to listen!

Have you been neglecting self-care or resorting to food or Netflix or alcohol to cope with stress? On today’s episode, Nichole Kim and I talk about the top strategies to cope with stress that can accumulate in our lives. We dive into different forms of self-care, ways to incorporate them into your already busy life, our personal favorite ways to unwind, and suggestions for slowing down and being more mindful, even if it means starting with just one minute. Tune in to this weeks episode to find out how to take care of yourself!

Sick of not knowing how to eat or manage social settings that involve food? Yeah, you’re not alone! On today’s episode, I talk about the most important habits you need to build if you want to lose fat and keep it off. For so long, I was caught in the diet-restrict-binge cycle and was obsessed with counting calories. When I was in social situations, tracking calories overwhelmed me and I didn’t know how to eat. Today, I give you strategies for maintaining your fat loss and successfully tackling any social setting that contains food!