Evolve and Elevate: Recent Episodes
Samantha Mills
Welcome to the evolve and elevate podcast! My name is Samantha and I’m here to help you ladies stop repeating the same behaviours and learn how to build the habits you need to FINALLY lose the weight for good and uncover your BADASS self.
In this episode I talk about 3 things that changed once I committed on myself and my goals
In this episode I talk about form and technique and if its holding you back from your weight loss / muscle building goals
In this episode I talk about how alcohol affects the body and what it looks like to lose weight while having a drink or two
In this episode I talk about 3 underrated areas of lifestyle habits women are struggling with that can cause them to not lose weight
In this episode we talk about breaking down nutrition and what that looks like for optimal weight loss
In this episode we talk nutrition fitness but most important mindset and how that holds you back from your goals and keeps you stuck
In this episode I talk about why doing more isn't always better for weight loss and what to do instead
In this episode I break down the mindset you need to be successful long term and how you talk to yourself matters
In this episode breaking down metabolism and weight loss and what that means if you're feeling stuck
In this episode of "Thrive Beyond Menopause," we tackle the dual challenges of weight loss and energy management during menopause. Join host [Your Name], a personal trainer and nutrition expert, as we uncover proven strategies to shed unwanted pounds and boost your energy levels. Discover tailored workout plans, nutritional tips, and lifestyle changes designed to help you feel your best. Tune in for expert advice, practical tips, and inspiring stories to help you thrive and reclaim your vitality during menopause!
In this episode I break down the most common reason why you aren't seeing changes and how to fix it
In this episode I break down common mistakes and how to fix them so you can actually be consistent
In this episode I talk about portions and what you can do to make it easier to lose weight without any effort
In this episode I talk about how stress affects the body and habits and if it is what is truly holding you back
In this episode I talk about what vices i had that held me back and what you can do to start changing those to see more results
In this episode I'm going to be raw and real and give you a no bs taste of what you need to do to improve
Today I'm going over what I think is the best course of action and when to incorporate pilates and when not to
Over the last 10 years I've worked extensively on my mindset, business, fitness and overall self development to become that person, here's where I would start
Here's a few things to make it easier especially when it can be hard to eat the amount of food you need to eat
Few life things happening plus our challenge info and how to keep your social media in check for your goals
In this episode I break down what's required at each level of leanness in order to achieve it
In this episode I talk about how I did everything right and wrong and it didn't end up in happiness until I changed my lifestyle
In this episode I walk you through exactly what I would do to build a vtaper aesthetic and how you can too
In this episode I talk about quitting alcohol, hitting my fitness goals and how you can do the same if you really want to here's how
In this episode I talk about hitting my fitness goal and then finding out I'm pregnant and the mindset ups and downs that come with that
In this episode I tell you my up and down relationship with fitness and why I almost quit
I used to try and make it harder all the time and it never worked for me until I started doing this
I get it, you're tired there's sugar everywhere and you're just over it ! here's my best tips to makes sure you stay on track
Not everyone's goal is to "tone up" before summer but if yours is here's what you're going to do
Holidays are fun for some, but for others bring up a ton of emotions and stress relief which then can trigger hunger signals and cravings here's what to do when that happens
Lets talk easter and my best tips so you don't binge eat and can sustain your progress and what to do if you do
In this episode I talk about that spring urge to go for a run and what to do to make sure you don't hurt yourself and see results
In this episode I talk about my favorite ways to still eat healthy even when you're busy
In this episode I talk about 2 things I implemented a while ago that really help me stay on track
In this episode I share 3 lessons I learned after not picking at my skin for the first time in 20 years
Lets dive into 3 mistakes I see in women's workouts that are totally messing with their progress and leaving them in the same place as where they started
In this episode I talk about how I levelled up my training in 2 different ways to go from a solid C+ to a A+ goal body
This is the difference between sucking in and bracing and how you can hit that next level in your lifts
In this episode I talk about taking out the opportunity to go back to old ways and what it looks like to completely take it off the table
In this episode were going to explore the real reasons the weekend is throwing you off track and 3 tips you can implement to lose the weight and keep it off while still having fun
How I lost 30lbs without spending barely any money and using free resources to hit my goal
I hate meal plans so much I used to love them but this changed my mind when it comes to weight loss and what to do instead
If you're sick of staying in the same spot and can never hit that next level because you're not consistent watch this
If you're worried you wont be able to crush your goals here's 5 things you need to be successful
You need to focus on this if you want to actually see changes and its not what you think
Ever feel like you just cant stop binge eating or get out of that loop of guilt and shame this is why
I used to drink my face off every weekend here's what I did to totally take alcohol out of my life
I get it before you cut carbs and you restricted all your foods and now you're like if I don't do that I wont ever hit my goal, here's some things to consider
Eating healthy has more advantages than just for weight loss heres some other things to consider
The way you talk to yourself matters and the more negative you are the harder it is to see progress, you cant beat yourself into submission do this instead
Self sabotage gets us all at one point or another here's how to break past it for long lasting results
Injuries are the freaking worst especially when you have a goal and you have a time frame. Here's what I do to make sure I'm crushing them regardless of circumstance
In this episode we talk about getting fit and the struggles when your friends and family aren't.
In this episode I talk about what I do when I'm just not hungry but I still want to lose weight
IN THIS episode I talk about my opinion on motivation and what you can do to get more of it
In this episode I walk through the 8 most common binge triggers I see and how to handle them
In this episode I talk about a winning mentality and what that looks like after trying to lose weight for so long
In this episode I talk about period trackers and why they are so helpful when your goal is weight loss
In this episode I talk about how you may be CHOOSING to stay stuck based on a variety of habits
In this episode I talk about the most common reasons you feel stuck and how to fix them
In this episode I talk about how I managed to go from drinking every weekend to being on track with my goals
In this episode I talk about recovery and how to feel better when you're so sore post workout
In this episode I talk about simple strategies you can implement to lose the weight and keep it off for good
In this episode I talk about week 2 after new years and what you need to do to make sure you are staying on track
In this episode I chat about new Netflix documentary and how to objectively look at these videos so that you don't get sucked in and can view them objectively
In this episode I chat fasting and the ins and outs of building muscle and losing weight
In this episode I recorded my client coaching call to share with you my most valuable tips post holiday
In this episode I break down how my symptoms actually were my trauma and what I do to manage them
In this episode I talk about what I did when I was sick of my own shit coming into the new year and what you can do to actually hit your goals
In this episode I'm going to give you what you need to get started and finally lose the weight
In this episode I talk about what 3 steps i would take mentally to really start making progress so your clothes start fitting better
In this podcast I talk about drinking alcohol and how to incorporate it over the holidays
In this episode I talk about I am vs I feel and how to disconnect yourself from the scale
In this episode i talk about takeout and commitments boundaries and how to stop falling for old habits
In this episode were talking to Bri about her 70lbs down journey plus becoming a forever fit coach
In this episode I talk about client wins and little tid bits to keep you on track over the holidays
In this episode I give you 3 easy steps to stay on track and keep pushing even when you feel off track and how pick yourself up faster when you fall
In this episode I break down the 3 things you need to level up your mindset and finally lose the weight for good
In this episode I talk nutrients, gut health and overall quality of food to see best results with your energy and stop feeling so tired
In this episode I talk compression and back pain and what to do when it keeps acting up
In this episode I go through how I manage to get so much done each day and how you can too
In this episode I'm going to light a fire under your ass to get started because we don't wait until January
In this episode I talk about scale fluctuations and what to do and how to handle them so you don't blow your progress
In this episode we are talking about how food rules are ruining your holidays and your weight loss progress and how to fix that
In this episode I talk about being 8 months sober and having 1 night change it all and how i worked through the guilt
In this episode I talk about macros and what you need to know to set them up and ultimately lose weight and build muscle
In this episode I talk about expectations and when they are just too much to actually see results
In this episode I talk about enhancing drugs how to spot them in women and what they are
In this episode I talk about fitness fads and break down if they are legit or what you need to know
In this episode I talk about travelling and staying on track and what it takes to be successful
In this episodes I talk about good vs bad foods and how the scale can fluctuate and what to do
In this episode I talk about the most common reasons why the scale isn't moving and what to do
In this episode I interview coach mike about knee pain his experience as well as how to get rid of it and training through it
In this episode I go through the pros and cons of both to help you understand how they impact weight loss
In this series I talk about lifestyle where we dissect mindset nutrition and fitness mistakes I see
In this series I talk about therapy and self discovery where we dissect mindset nutrition and fitness mistakes I see
In this series I talk about the strength muscle building era where we dissect mindset nutrition and fitness mistakes I see
In this series I talk about the foundations era where we dissect mindset nutrition and fitness mistakes i see
In this series i talk about the cardio era where we dissect mindset nutrition and fitness mistakes i see
In this series I talk about the different eras of lifting and what is required in each area
In this episode I share episode 1 from our 6 week challenge everything you need to be successful
In this episode I talk about giving yourself grace for mistakes picking yourself back up when you feel down but also taking responsibility so you can crush your goals
In this episode I talk about losing weight in September and what you can do to see better results even when youre busy
In this episode I talk about what to expect as you lose the first 50lbs and then what your first muscle gaining phase will look like
In this episode were breaking down murphy's law and how your mindset needs to change before your life does
In this episode we talk self responsibility and getting out of your own way and why consistency is so hard
In this episode I talk about unsticking yourself from shitty situations and finally becoming who you're meant to be through fitness
In this episode I share some team wins as well as how the perfectionist mentality is messing you up and causing you to not feel good enough
In this episode I share my top 2 tips for busy women who just cant find the time to workout or meal prep
In this episode I share the team wins as well as how to finally get rid of that stubborn belly fat
In this episode I talk about 4 steps that can DRASTICALLY improve your form and technique and take you to that next level
In this episode I break down my exact process for when life just feels heavy and I don't want to keep up with my fitness
In this episode I talk about what's really stalling you from seeing the physique you want
In this episode I talk about how therapy changed my life and how it allowed me to actually hit my fitness goals
In this episode I break down what I would do if I was tired and struggling to hit that next level
In this episode I talk about the impact childhood obesity has on childrens lives as well as what you can do to stop it
In this episode I talk about the ninja hacks I use to see more progress with your muscle gains
In this episode I talk about the ninja hacks I use to see more progress with your weight loss
In this episode I talk about people pleasing and how its doing more harm than good for you and your relationships + your fitness goals
In this episode I share my top 5 things I do now that save me more money and make me more money then when I was broke
In this episode I am talking about level 1 and level 2 and how you can progress to get better results
In this episode I talk about meal timing and when you need to worry about it, what it is and how to do it
In this episode I talk about the 8 lessons that radically transformed my life in hopes they help you too
In this episode I talk about how nutrition and fitness helps manage not add to your plate when you're tired
In this episode I am going to break down why you feel anxious about weight loss and how to fix it
In this episode we're bumping up some motivation with a little bit of what the heck are you doing susan, because you know and I know that its time to level up.. but you're just not doing it. here why you're stuck
In this episode I talk about school coming to an end and all chaos coming out when it comes to food and alcohol
In this episode I talk about losing weight and then BUILDING muscle and the phases and steps required
In this episode I give you all my ninja hacks to see weight loss be consistent and hit that next level
In this episode I'm breaking down key concepts if you want to lose weight and keep it off that I wish I knew when I started
In this episode I am going to break down substituting exercises so theres no more confusion
In this episode I am sharing our 14 day challenge live stream about making better weekend choices
In this episode I talk about how to renavigate your life & fitness when your kids are starting to do their own thing
In this episode I talk about losing weight why its not happening even though you're trying and what to do instead
In this episode I talk about HOW to change your body composition to be more muscle less fat
In this episode I talk about how to grow muscle and the best exercises for certain muscles
In this episode I talk about feeling like shit on sunday, hungover and like I ruined my progress and I what I do about it
In this epsiode I talk about how fat loss doesnt have to change what you do on the weekend
In this episode I talk about our clients check in wins as well as a few topics that get brought up during like fasting, soreness post workout and so much more
In this episode I talk about the scale your mindset and how to get through this so you can level up
In this episode I give you step by step instructions to handle the long weekend without gaining weight
In this episode I talk about how your stress is running ramped and youre not doing anything to stop it, hence motivation is trash. Heres what to do
In this episode I talk about how to set up yourself for success for summer and finding your maintenance + how to track food
In this episode I talk about the 3 things i learned after speaking with over 25 current clients about their goals and ambitions
In this episode I talk about how everything has to be perfect all the time and that's what's actually holding you back
In this episode i talk about limiting beliefs that can really hold you back on your fitness goals
In this episode I talk bullying, home life, the need to escape and how multiple coping mechanisms also stalled my progress for a long time. But ultimately how i got through and out of this in order to become who you see today
In this episode I get raw and real and uncover what do you want when it comes to fitness and your summer
In this episode I talk about the harsh truth when it comes to motivation and the kick in the ass you need to get started
In this episode I talk about having fun during the summer while not eating like an asshole
In this episode were talking about week 3, month 3 and year 3. You have a pattern of falling off, here's when and how and how to get back on track so you stop ruining your progress and start to see results
In this episode were chatting alcohol and how even 1 drink a few x per week can throw you back in progress
In this epsiode i talk about how youre running away when you need to lean in to whats happening around you
In this episode i talk about gamifying your fitness so you level up faster and see more results
In this episode i talk about boundaries and how to set them and what to do when they dont get respected
In this episode i talk about starting to love those parts of you that you tend to pick apart so you can see more progress and hit that next level
In this episode i talk about choosing chaos and what that can lead wise stress wise and weight loss wise.
In this episode were talking about actionable steps you can take to actually get closer to your goals.
In this episode i take you through day to day what you need to do to lose weight and the mentality you need to be successful
In this episode I talk about what is causing youre lack of motivation and how to get it back to feel your best and change your life.
In this episode I talk about what to do before during and after easter and how you can level up so you keep seeing results even when you over eat.
In this episode we talk about your relationship with food, why its holding you back and how you can start breaking free as well as emotionally what changes and how your life changes when you get out of this viscious cycle.
In this episode Deb breaks down what she does to be so successful in her 60's to build muscle lose weight and go on her dream trips. From pain to performance.
In this episode I'm breaking down how so many women try to do it all and refuse to ask for help. but because of that they're constantly on a hamster wheel never seeing results & how to fix that.
In this episode I talk about a conversation I had with 10 women and a well known trauma counsellor and inspiration in business and life Christy Primmer.
In this episode I talk about how powerful your mind is when it comes to losing weight and keeping it off and what you need to do to fix your mind to see better results.
In this episode we are chatting bloating and all things gut health and why its messing up your fat loss progress.
In this episode I'm talking about being true to you and your goals when something big and unexpected happens that totally turns your world 180.
In this episode I talk about mental health and the brutal mind games we play with ourselves.
In this episode I'm going to teach you how to take back control of your fitness and your motivation.
In this episode I'm talking about alcohol and what it actually does to your weight loss progress and to your health.
In this episode I break down what I do when I don't have time to workout or when I feel like I'm in a slump I can't crawl out of.
In this episode I break down how I would go about losing love handles if i had to lose them all over again the easiest way nutrition and fitness wise.
In this episode I talk about why period trackers are so important for your overall progress.
In this episode Steph and Heba go over her journey and how she manages being a doctor as well as.
In this episode I am going to help you get through comparison syndrome and start listening to your own needs and wants.
In this episode I break down when you actually have to get restrictive with your calories and what you need to focus on where you're at.
In this episode I break down what mindset and habits I had barely affording rent and overweight to fit and making money and helping others get fit.
In this episode I teach you how to access motivation when you need it to workout and eat healthier.
In this episode i break down whether or not you need to do extra cardio, reduce certains foods or just geet back to normal routine.
In this episode I break down proper bracing and technique that will help you elevate your lifts and see more results.
In this episode I talk about what is holding you back mentally and how to overcome it so you can actually lose weight. you don't believe you can do it, but I promise you can.
In this episode we break down how the team is ACTUALLY doing. check out some of our wins this week and get prepared to be inspired these ladies #DONOTMISS
In this episode I talk about a controversial post I made and how the hate is a great indicator were doing something right.
In this episode were chatting with Kyla B about going from a weight loss focus to a health focus.
in this episode I talk about how I had a goal way back when of being 0% body fat and how that unrealistic expectation had me spiraling to a point I almost couldn't get out of. If you have unrealistic body expectations listen to this.
In this episode I talk about the power of being surrounded by like minded individuals who are only going to lfit you into that next level of yourself.
In this episode I talk about radical accountability and how it presents when you're freaking out about the scale or feel like you're not seeing progress.
In this episode I talk about how knee pain doesn't have to be the end all be all for your workouts. There are tons of exercises you can do to keep moving and improve symptoms and pain levels.
In this episode I talk about breaking through your mindset and ego to hit your weight loss goals and live a more fulfilled life
In this episode I give you step by step actionable items you can do to hit your goals while out and about.
What voice are you listening to? what is driving your motives and what part of yourself are you listening to and what radical responsibility and your goals have in common.
In this episode I'm breaking down what you need to know and do to avoid having these insane cravings pre period.
In this episode I break down what you need to know if you sit from 9-5 or have a busy career that doesn't allow for movement during the day.
In this episode I talk about the requirements you need to hit the goals you want. Its okay to be working hard but will your efforts get you your dream outcome.
Kellie has been with Fit strategy since 2020 this is what she's learned about herself and her fitness.
In this episode I'm talking about setting my 2023 goals, gut health problems and mindset around whats going on especially when life gives you a curve ball.
In this episode I dive into task switching and how it can totally ruin your productivity and your energy levels.
In this episode I'm breaking down why you cant get out of your head and see progress even though you REALLLLY want to.
we all want to be surrounded by fit outgoing and successful people. we go to change habits and get frustrated with our current circle. I'm breaking down how to find higher level individuals
If you want to turn it up and finally lose the weight but you're busy working 40+ hours a week this is for you.
I'm breaking down exactly what i wish i knew when i first started so you don't have to make the same mistakes I did.
In this episode we have coach mike talking about his best tips for success over the new year.
In this episode I explain how I overcame feeling guilty over the holidays about what I ate.
In this episode we talk about consistency old habits and new mindsets coming into the new year and how you can also hit that 650 workout bench mark.
In this episode we talk about having babies, losing the mom weight and keeping it off for good.
In this episode I talk about how gut health is so important to focus on over the holidays and how you can use it to push you into momentum.
In this episode we talk about giving yourself a break while also focusing on your goals during the holidays.
In this episode we talk about how integrity is the missing piece in your weight loss journey and what it looks like to build and sustain it.
In this episode we talk about food, stress, sleep and staying on track during the holidays.
In this episode I break down stereotypical advice about the holidays and teach you exactly how to lose weight and enjoy your favorite foods this holiday.
In this episode lets dive into how you talk to yourself and why that's totally sabotaging your fatloss.
In this episode I talk how to still see progress while being stressed out and trying to do everything at once.
In this episode I talk about settling vs going after what you want and the difference it can make in your life and those around you.
In this episode I talk about how you need to deal with your trauma in order to lose weight.
In this episode I teach you the tricks I used to go from cancelling on myself to being consistent.
In this episode I teach you how I think at the grocery store and really how easy eating is when you drop the food rules.
In this episode I break down a champion state of mind and how to overcome even the hardest obstacles.
In this episode I break down how much time you really have and how you can use it to hit your goals.
In this episode Jessica T tells her weight loss journey from pain and lack of movement to losing weight and feeling good.
In this episode we talk about commenting on other peoples food and what that can do to truly derail you and how to not let it.
In this episode I talk about how to get out of being a people pleaser and start living your own damn life. Also how to take control and finally crush your goals.
In this episode I talk about my best strategies to stay on track over the weekend and why you cant stay motivated no matter how hard you try.
In this episode I talk about how I balance my life and how you can to. tips and trick and undeniable certainly.
In this episode I talk about how you have a choice on how you use situations to shape your future & why this matters for fat loss.
In this episode we talk about the kids being home from school, stress levels and how to manage them effectively to lose weight and see results.
In this episode I break down how rock bottom totally broke me but also totally transformed me.
In this episode we cover snacking habits; also check out fit strategy teams slaying it.
Kendra goes through her story and how her relationship with food and exercise has changed, how her mindset around fitness has changed after joining fit strategy.
Going through more trends and mindsets that not only set me back but totally steered me off track. Hopefully you don't fall for the same.
Kari shares her struggles, previous diets and current mindset that has helped her lose 49lbs and keep it off for this entire year.
Should you or should you not use intuitive eating to lose weight? and what is it actually good for.
Were diving into what you need to ACTUALLY see noticeable difference in your body composition and to maintain the results long term.
Coach steph covers pre baby during baby and post partum fitness and nutrition and expectations as a new mom.
Are you always trying a million different thing and nothing works?! are you tired of not seeing progress. this episode unpacks everything you need to start and succeed with weight loss.
I deep dive into what makes this so important to me and a few lessons I learned along the way.
Its time you set your personal standards higher for yourself so you don't keep going backwards.
Ladies enough of the bullshit here's the top myths i hear everyday that drive me bonkers and what to do instead.
We've all been sick we've all been out for 2,3,5 days and felt like crap going back to the gym or eating healthy. Here are some things you should know. & how to create a sick protocol to keep you in momentum.
In this episode Samantha talks about how I went from drinking a 26 per on a weekend to not drinking.
In this episode Samantha talks about your joints and exercises and why this matters as you begin trying to lose weigh especially at a higher bodyfat percentage or after injury.
In this episode Samantha breaks down how she shows up even when she doesn't want to and how you can too.
In this episode Samantha explains why hitting 400,500,600,700 workouts on our app is so much bigger than you think.
In this episode Samantha talks about what you need to know to start working out and eating healthy and stay consistent.
In this episode Samantha talks about what took her from not enjoying eating literally anything healthy to making it a lifestyle.
In this episode Samantha and Melissa chat about how she lost 60lbs and kept it off after years of weight highs and lows. From losing over 90lbs to fertility issues to reintroducing food. Melissa shares her experience with weight loss.
In this episode Samantha talks about how to handle it when you keep trying but everything seems to get in your way.
In this episode Samantha talks about how you asked for weight loss but then you're getting upset when life gives you obstacles. There's no perfect time and that's why having a solid goal is the key to helping you achieve your goals in fitness and life.
In this episode Samantha hits you hard with why you need to start standing up for you. in fitness and in life.
In this episode Samantha and Sarah chat about boundaries, gut health and making fitness a priority even when you're emotionally exhausted.
In this episode Samantha talks about the effects of alcohol and what you need to do in order to get back into momentum.
In this episode Samantha talks about how to get through different seasons and challenges of your life while still achieving your weight loss and muscle building goals
In this episode Samantha talks about how fitness and nutrition is your #1 tool against back to school laziness.
In this episode Samantha uncovers the top 5 things she sees ladies do wrong and how to fix it.
In this episode Samantha and Liana walk you through Liana S. transformation including how she lost the weight and keeps it off for over a year.
In this episode Samantha shares tips from coaching over 1000 clients and what works best for staying on track during September.
In this episode Samantha talks about resetting goals after hitting your initial weight loss goal. Its time for the hundreds BABYYY.
In this episode Samantha uncovers why nothing has worked for you and what you ACTUALLY need to do to see results.
In this episode Samantha talks about the 3 choices you have when it comes to losing weight. Are you going to go back, stay the same or go forward? lets talk about it.
In this episode Samantha chats one on one with Liz who is Coach Steph's Elite client ! She talks about her relationship with food and how she's overcome many battles to hit her goals and so can you.
In this episode Samantha goes through actionable steps you can use to navigate the weekends and what she does on a regular basis.
In this episode Samantha talks about how there are more ways than just one to prep and make your meals ! It doesn't have to be boring.
In this episode Samantha encourages you to STOP asking for permission & just do the damn thing.
In this episode Samantha & Taylor talk about her restrictive diets of 1200 calories and 50k running to over 2400 cals absolutely shredded and being top 12%.
In this episode Samantha talks about starting with a coach after restrictive dieting and terrible coaches.
In this episode Samantha talks about 3 ways you can use how you show up to keep you on track and losing weight.
In this episode Samantha talks about key strategies she learned through failure. Hopefully you wont repeat these as well.
In this episode Samantha talks about ways to increase your productivity make more time so you can finally hit your goals.
In this episode Samantha talks about how you can leverage the things you're not good at in order to become more successful in your fat loss journey.
In this episode Samantha dives into 6 steps to truly take control of your weight loss journey.
In this episode Samantha and Brianne breakdown what has made Brianne so successful these past few months and Brianne gives you her best tips to stay on track.
In this episode Samantha talks about skinny and fat shaming and how both are not okay and what to do instead.
In this episode Samantha talks about her journey from 80% of her day being junk food to 2-5% and how you can do the same.
In this episode we introduce Coach Rachel our newest addition to our elite training team.
In this episode we dive into what it means to be nice to yourself and how that can change your entire physique and mindset around fat loss and food.
In this episode Samantha breaks down the last 4 weeks of summer and how to get through it and see progress coming into September.
In this episode Samantha talks about the will to fight and how your inability to get back up when you fall down is why you're still not seeing progress on the scale.
In this episode Samantha talks about what you need to know to stop wasting time in the gym or at home to actually see progress.
In this episode Samantha breaks down how she flips the switch on her personal fitness journey and how you can do the same.
In this episode Samantha deep dives into the halfway point of summer. What are you going to do ?
In this episode Samantha talks tough love. Enough is enough ladies its time to make some choices.
in this episode Samantha dissects what non restrictive eating really looks like and why you probably don't want to eat whatever you want whenever you want always
In this episode Samantha talks about getting sick and how your mindset is going to be the biggest factor in overcoming your doubts and hitting your goals.
in this episode Samantha talks about the differences between the two and when you should consider.
in this episode Samantha and Steph review common fitness trends and myths that are currently going on right now.
in this episode Samantha talks about how information overload is holding you back from your results. Once you start implementing these quick and easy steps you'll be way further along than you have been in months.
in this episode Samantha talks about the 3 most common areas she sees room for improvement with most women and how to get on top of each area to finally lose weight and see results.
in this episode Samantha talks about going all in and what that looks like. when you need to do it and how changing the way you look at things can totally transform your life.
In this episode Samantha talks about how Monday is never the option and how to create an actual sustainable lifestyle you don't need a break from.
In this episode Samantha talks about form and technique and how it is so imperative that you work on it if you want to see outstanding results.
In this episode Samantha interviews Ashley S a current client about her journey on the team and before and the mindsets she's broken past to hit her goals.
In this episode Samantha talks about how your choices all have destinations and its up to you to pick the ending of your story.
In this episode Samantha talks about how and why weight loss slows down and what you can do about it to keep progressing.
In this episode Samantha gives perspective on genetics when it comes to metabolism about also actionable steps you can take to eat more foods you enjoy without seeing that added weight gain.
in this episode Samantha gives some pointers as to how to find accurate info online so you can finally hit your goals and stop falling for fad diets
In this episode Samantha talks about why fad diets and restrictive dieting actually set you up for success - change your mindset.
in this episode Samantha talks about how adversity is always going to be there but what you do with it determines whether you're successful or not. sometimes you have to be resourceful.
In this episode Samantha talks about how comparison is the thief of joy and how to overcome it to finally lose the weight for good.
In this episode Samantha talks about how to gauge your intensity during a workout and how to progress if you're starting off with YouTube or one shot workouts.
In this episode Samantha talks about the health concerns of a 1200 calorie diet as well as how to start reversing your way out of it.
In this episode Samantha talks about how if you don't believe you can do it you never will. Speaking about her adversity through finances and other life obstacles and still coming out on the other end & encouraging women to lift each other up rather than breaking them down.
In this episode Samantha talks about how the build up of estrogen is throwing you off from your fitness goals and causing to to lack the energy you need to see weight loss.
in this episode Samantha talks about how you ladies are totally zoomed in on all your problems and once you zoom out its so much easier to identify the really issues going on and finally make those changes to lose weight and feel good.
In this episode Samantha breaks down why summer is actually the perfect time to start & what's holding you back from seeing the results you want for weight loss.
In this episode Samantha speaks about working out and the overall impact of exercise and fat loss is nutrition or exercise more important? lets find out.
In this episode Samantha finally talks about the EVOLVE part of the evolve and elevate and how to stop getting in your own way and why that really matters when it comes to goals.
in this episode Samantha talks about how to increase your protein when you're struggling to hit those markers & which supplements are worth it when you first start.
in this episode Samantha talks about sugar and how to sustainably incorporate it so you don't hate your life but also so that you don't wreck your health. Check out this different perspective to help you hit your goals.
In this episode Samantha gives some tough love and direction as to how to set a goal and absolutely crush it.
In this episode Samantha gives exercises and the process she used to create her dream booty and body over the last 6 years but also sharing tips you can use at any stage of your fitness journey.
in this episode Samantha breaks down reverse dieting and why 1200 calories isn't normally ideal for losing weight and keeping it off. She also gives you actionable steps to start your own reverse diet and get out of the 1200 calorie funk.
in this episode Samantha deep dives into what she wish she knew 11 years ago when she first started. She breaks down 8 things that slowed her down so that you may be able to get past these hurdles faster and start seeing the weight loss you want to see.
in this episode Samantha goes through how mental changes are just as important as physical changes when trying to lose weight and gain muscle.
In this episode Samantha goes through her transformation with fitness how she elevated her confidence and got through some rough patches which totally changed her perspective on life and the opportunities available to her because of deciding to take fitness seriously.
in this episode Samantha explains an easy and sure fire way to track alcohol and fast food so you can stay on track.
in this episode Samantha explains what body recomp is and fat loss vs weight loss and why you need to manage expectations in order to achieve the desired outcome.
in this episode Samantha goes over the mindset needed to be successful. Why your previous plans haven't worked and what you need to do to change your future fitness outcome.
in this episode Samantha breaks down motivation and gives you actionable steps to continue to see progress and get through your rut so you can start seeing progress again.
in this episode Samantha gives some tough love before summer. Are you doing everything you need to be to see results ?!? find out now
in this episode Samantha discusses HIIT & cardio in relation to cortisol and stress levels. She also gives actionable steps to keep you progressing and on the right track.
In this episode Samantha shares her favorite tips and tricks for returning back from a vacation and the mindset and expectatons you need in order to be successful.
in this episode Samantha talks about the difference between using motivation to get results or relying on momentum. Which one should you be relying on? find out in this episode !
in this episode Samantha talks about how losing weight will not improve your mindset if you're focused on the end result as opposed to the process. Learn how to lose weight and feel good in the process.
in this episode Samantha talks about the problems with diet culture and how all foods are good. Removing the stereotypes between different foods and removing guidelines and restrictions you've been living with for years.
in this episode Samantha talks about the real reason that you're having a hard time eating healthy and gives you actionable steps and realistic advice to help you start making better decision for your goals and your budget.
in this episode Samantha breaks down the #1 thing you're missing from your current fitness routine to be successful with long term and short term goals and incorporating this 1 thing. You'll be sure to see results.
in this episode Samantha keeps it short and sweet and gives you another perspective to think about.
in this episode Samantha talks about how your body shape does not determine your metabolism and what you actually need to do to increase your metabolism so you can burn more fat and build more muscle to achieve your goals.
in this episode Samantha talks about how comparing yourself to your old self and others isn't helping you & gives you actionable steps to stop restricting food and over exercising when you feel off track and out of control.
in this episode Samantha goes over 5 ways you can start becoming more compliant with your workouts and nutrition so you can actually achieve your fat loss goals and keep it off for life.
in this episode Samantha covers the 10 traits her high performer fat loss clients share when it comes to crushing their goals. If you want to know how to hit the next level of yourself this episode is for you.
In this episode Samantha talks about how sometimes saying no and being on a restrictive diet is easier mentally than actually healing your relationship with food. As you reintroduce new foods and start reverse dieting you'll find you have to add more food in order to hit your targets & when this happens it can be super overwhelming. Join Samantha in 3 simple steps to help your overwhelm to finally find the clarity you need to be successful
in this episode, Samantha gives you actionable steps to break past your limiting beliefs to help you achieve your goals. By focusing on what you can ADD into your current routine and understanding mindsets that come along while trying to lose weight, Samantha gives you the tools to finally lose that 10-20lbs and get past the overwhelm.
in this episode, Samantha challenges your limiting beliefs and mindset that you have to be all in or all out on your fitness goals. Learning to adapt and overcome life's challenges is going to set you up for success long term to FINALLY help you lose the weight for good. Join her on this episode to learn exactly how you can master this mindset with actionable steps to help you progress in your fitness journey.
in this episode, Samantha talks about how self-hate won't get you closer to your goals. With actionable steps that you can incorporate every day. This episode is going to take you 1 step closer to achieving your dream body.
in this episode, Samantha talks about the power of progress photos and how to overcome those self-limiting beliefs that can pop up when you're just starting out & wanting to take those initial photos. She also tackles how to get through feeling discouraged when you're not seeing the progress you want to see plus actionable steps to help you get past your emotions and finally see the progress you want to see.
in this episode, Samantha deep dives into self-identity and the real underlying struggles holding you back from your weight loss goals. With actionable steps and takeaways this episode will help you take the next step to creating a sustainable but flexible weekend routine that involves fun while still keeping you on track to lose weight & get strong!
in this episode, Samantha talks about how she got started in fitness and what lead her to leading a team who now coaches 200+ ladies in their fitness journeys. From teenage struggles, to post show weight gain. Join her in uncovering the WHY
Hi & Welcome to the Evolve & Elevate podcast. I am here to help you ladies stop repeating the same behaviours and learn how to build the habits you need to FINALLY lose the weight for good and uncover your BADASS self.