The Wood Life: Recent Episodes
iHeartPodcasts Australia and Sam Wood
Sam Wood is here to make 2022 the best year of your life. Whether you're looking to lose weight, find motivation or get ahead, The Wood Life will guide you on your journey. Along with Australia's leading experts, Sam answers your health, fitness, and lifestyle questions. Catch new Wood Life episodes every Monday and Thursday. Have a question for Sam? Send it to him here https://sayhi.chat/thewoodlife
Feel guilty when you take time for yourself? Avoiding it, can be detrimental to your productivity, motivation and health. Sam explains exactly why you need to be adding time for yourself to the top of your priority list.
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There is no one right way to parent. There is no one right way to feed your children, have them sleep, play, or how to show them love. Dr Preeya Alexander has worked with mums and bubs for years, and she is here to assure you, that yes, you are parenting right, even when it doesn't feel like it. After researching for her book Eat, Sleep, Play, Love she shares her tops tips for nurturing health kids in the first two years and beyond, and how we as parents, should be looking after ourselves.
To order Eat, Sleep, Play, Love, visit simonandschuster.com.au/books/Eat-Sleep-Play-Love/Preeya-Alexander/9781761108976
Then if you’ve ever had a sugary, salty, or carby craving, Sam breaks down what each of them mean and what your body is really asking for.
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We often want to see the benefits of change immediately, but the small changes we make every day sometimes have the biggest impact. Sam outlines the importance of small daily changes, and how to get comfortable with not seeing immediate benefits.
Have a question for Sam? Guest suggestion? Or some positive news to share? Submit it to The Wood Life Inbox HERE.
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The way you eat, the foods you crave, and the way your body moves can be impacted by the different stages of your menstrual cycle. Learning how to fuel your body at the different stages of your cycle, can do amazing things for your metabolism and overall health. Nutritionist Elly McLean joins Sam to give the basics into menstrual cycles and metabolism, and the changes we need to make to our diet during perimenopause and menopause.
If you want to leanr more about Elly, check out her website nutritionelly.com or find her on instragram at nutritionelly.
Then, if you've heard the reports that 8,000 steps is the new 10,000... Sam goes straight to the source and unpacks what the new study is really telling us.
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We are surrounded by constant distractions, some are easier to switch off than others. Sam admits that his own social media habits are what has inspired this motivational moment, and how he is working to identify his trigger, and how to eliminate it.
Have a question for Sam? Guest suggestion? Or some positive news to share? Submit it to The Wood Life Inbox HERE.
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Dr Joanna McMillan has returned! This time, she's teaching us how to fuel our minds for better cognitive performance. She gives us the low down on sugars, fats, and calorie counting.
Want to hear more from Dr Jo? Listen to her audio books on Audible.
Over the past few weeks, Sam has been speaking with members of his 28 program, and collating the top 5 best tips to saving money during your grocery shop.
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Guilt. It's a complex feeling, at times, it can keep us in check, but other times, it is unproductive and detrimental to our mental and physical health. Sam outlines the three steps you should take when your are feeling unproductive guilt.
Have a question for Sam? Guest suggestion? Or some positive news to share? Submit it to The Wood Life Inbox HERE.
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We all struggle with finding enough time to exercise, cook, spend time with family, do the things we love… but the trick isn’t trying to cram more things into each day, it’s to do less and reclaim more of our precious time back. Melissa Ambrosini shares the startling statistics she discovered while writing her latest book Time Magic, it will have you reassessing how you spend each and every day, and taking on board her TMT’s – Time Magic tasks.
Then, Sam is giving his top tips, so you can have an enjoyable Easter, minus the guilt!
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By now, we know that 'just five minutes' is all it takes to get over the mental hurdle of getting up to exercise, but how do we motivate ourselves to start something new for the first time, especially if it feels overwhelming or impossible?
Sam outlines why starting anything three times can be the difference between success and failure.
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It's been almost ten years since we last saw Sam Wood and Osher Gunsberg counting roses on our TV... but the reality is, Osher's life at that time wasn't all red roses and extravagant dates, he was battling mental illness and a recovering alcoholic.
The pair speak about their behind the scenes experiences of filming The Bachelor, the misconceptions of complex mental illness, and how parenting has changed who they are for the better. This is a conversation you don't want to miss.
If you, or someone you know is struggling, call Lifeline on 13 11 14.
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At the beginning of the year, you found your why, you worked out your goals using SMART, and now it's time to honestly check in with yourself.
How are you going with your goals? Have you achieved what you thought you would during this time? Is it time to change your goal? Or change the timing of it.
If you missed out on the original episode, catch up here: 3 tips to having your best year yet
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"There's a runner in everyone" is what Nike performance running coach, Lydia O'Donnell believes. If you feel like that doesn't pertain to you, she gives you tips to evolve into someone who has never ran, into someone enjoys it. For anyone who wants to take their training to the next level, Lydia also dishes her best tips for improvement.
Then, a question comes through The Wood Life inbox that bamboozles Sam, and he needs a bit of help to answer "when we lose weight, where does it go?"
To find out more about Lydia, check out her website lydiaodonnell.com/ and for more info about her business visit femmi.co/.
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If we sit around waiting for motivation to strike, we might be sitting there forever. In those times, we push through and motivated ourselves. In this episode Sam gives his top 3 tips to motivating yourself, even on your worst days.
Have a question for Sam? Guest suggestion? Or some positive news to share? Submit it to The Wood Life Inbox HERE.
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Are you eating enough protein? Soy? Zinc? Iron? The list goes on, and it can feel impossible to include all of the ingredients needed for a balanced diet. Sarah Pound, better known as Wholesomebysarah, joins us this week to break down how to have a healthy diet, and how to make it tasty for the whole family.
Then, she's sticking around to answer a conundrum around intermittent fasting, how to stop legumes from giving you wind, and how healthy hydralytes are.
To find out more about Sarah, and for healthy and delicious recipes visit her website wholesomebysarah.com.au/.
Have a question for Sam? Guest suggestion? Or some positive news to share? Submit it to The Wood Life Inbox HERE.
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The most difficult boundary to set, is usually the one we need the most. If you had boundaries protecting the one thing you want to achieve, what would your look like? Sam urges to dig deep and determine what you're trying to achieve, and how to set the boundaries to protect that.
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Ice baths, heat therapy, compression... do we need any of this? Or is the 1% that only elite athletes need? Dr Shona Halson, professor at ACU, and consultant for the Australian Open and Nike, joins The Wood Life to speak about the spectrum of recovery, and the important role it plays on your body and mind. She will have questioning your own recovery practices, and inspire you to begin one if you don't already.
To learn more about Shona's work and research visit the ACU website.
Then, you may have seen the latest weight loss drug on social media, or heard of high profile celebrities using it, Sam is going to unpack what Ozempic is, how it works, and what it is primarily used for.
Have a question for Sam? Guest suggestion? Or some positive news to share? Submit it to The Wood Life Inbox HERE.
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Have you ever sat down to watch a movie, realised 20 minutes into it that you weren't enjoying it, but continued any way so the past 20 minutes didn't feel like wasted time? This is the sunk cost fallacy.
Sam outlines how you can identify where you're falling into this trap in your life, and how to change it.
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Have you wondered why some people can grasp new skills faster than others? Why some people can learn languages quickly, while others are better with directions? Neuroscientist, Chantel Prat has been studying the uniqueness of our brains, and how all of us have neurological strengths that we can learn to harness.
To learn more about Chantel Prat visit her website chantelprat.com/. To test your brain's balance, complete Chantel's brain games chantelprat.com/research.html.
Then, we're talking exercise! Sam weighs up which cardio training is better, swimming or running, he breaks down resistance training, how often and how long you should be doing these training sets, and how you can still stay active with lower back problems.
Have a question for Sam? Guest suggestion? Or some positive news to share? Submit it to The Wood Life Inbox HERE.
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Win the morning, win the day, by creating the perfect morning ritual. Sam shares his brand new non-negotiable ritual, how it's starting to improve his mood and day, and how you can integrate a small change into your life, that will start to make improvements to most aspects of your life.
Have a question for Sam? Guest suggestion? Or some positive news to share? Submit it to The Wood Life Inbox HERE.
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You've seen Layne Beachley on podiums and breaking world records, but Layne wasn't born a champion and her success was not given to her on a silver platter. Her story of resilience and perseverance is nothing short of inspiring, and will motivate you to push yourself outside of your comfort zone.
Then, Sam dissects the popular proverb "an apple a day keeps the doctor away", and finds out it's origin and if there's any truth behind it.
Find out more about Layne Beachley and her Awake Academy at awakeacademy.com.au/.
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If we look at goals and motivational in motivational moments, then consider this your anti-motivational moment… Sam encourages you to take some time to look deep inside yourself and identify what your anti-goal is… here’s a hint, it will be the one things that feels impossible to give up.
Have a question for Sam? Guest suggestion? Or some positive news to share? Submit it to The Wood Life Inbox HERE.
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The rules are pregnancy are ever-changing, certain foods and exercises are blacklisted, and then later deemed safe, and others have always been thought to be safe, until they're not...
Melanie Jackson, better known as Melanie the Midwife joins Sam to make the basics of pregnancy and postpartum simple. Then, she's answering questions from you around gestational diabetes, exercise V rest, and how your journey to movement during postpartum differs depending on the type of birth.
Find out more about Melanie Jackson at:
Website: melaniethemidwife.com
Instagram: melaniethemidwife
Have a question for Sam? Guest suggestion? Or some positive news to share? Submit it to The Wood Life Inbox HERE.
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Now that January has passed, it's the time to set ourselves up for the year ahead. Sam shares his top 3 tips to live by this year, to ensure that you reach your goals and make 2023 your best year yet!
Have a question for Sam? Guest suggestion? Or some positive news to share? Submit it to The Wood Life Inbox HERE.
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"Our invisible load is the stress we carry, that no one sees, that drives how we think and feel." Nutritional biochemist, Dr Libby Weaver joins Sam to speak about stress and the invisible load and the impact it has on our overall health. Dr Libby shares her insights into eliminating stressors, and where we go next if it has taken a measurable toll on our bodies.
Then, Sam is sharing his predicted top 3 health and fitness of 2023... BUT before you buy into them, you must hear Sam's rating and what he believes is worth your time and money.
Have a question for Sam? Guest suggestion? Or some positive news to share? Submit it to The Wood Life Inbox HERE.
To find out more about Dr Libby Weaver, visit her website drlibby.com.
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Making big change in our life, can start with small practices performed daily. These three simple practices done before you head to bed each night, can help with better sleep, and the way you arrive into the next day. These practices, done daily over a long period of time, can have you living a more effective life.
Have a question for Sam? Guest suggestion? Or some positive news to share? Submit it to The Wood Life Inbox HERE.
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Relationship expert John Aiken, shares his tips to a healthy and fulfilling relationship, and shares the one thing that will destroy any relationship.
Have a question for Sam? Guest suggestion? Or some positive news to share? Submit it to The Wood Life Inbox HERE.
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There are two ways we can live our lives, being reactive or proactive. One keeps us stressed and uptight, the other fosters productivity and calm. Sam gives you tips how you can ditch the reactive mindset and start living proactively.
Have a question for Sam? Guest suggestion? Or some positive news to share? Submit it to The Wood Life Inbox HERE.
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For a large majority of the time, the thing holding is back from feeling self-worth, is ourselves. Self-sabotage can be detrimental in so many aspects of our lives, and continues to feed itself.
Lyndi Cohen teaches us how to reject negative self-talk, and accept our bodies and ourselves, just the way they are. Then, Dr Rebecca Ray dives deep into self-sabotage, why we do it, and how to break the cycle. She will change the relationship you have with yourself.
Have a question for Sam? Guest suggestion? Or some positive news to share? Submit it to The Wood Life Inbox HERE.
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It so easy to get caught up in what we can't do, rather than what we can do... but what if the traits that we've always considered to be weaknesses, turned out to be our most powerful strengths? Sam helps you flip the script on your weaknesses, and explains why they are most likely a misdirected strength.
Have a question for Sam? Guest suggestion? Or some positive news to share? Submit it to The Wood Life Inbox HERE.
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Our diet is crucial to weight loss, building muscles, and our energy source. However, with so much conflicting nutrition information, it can be confusing... let's make it simple.
Dr Tim Crowe joins to break down what a diet is, and what trends are as beneficial as they claim to be, and which ones are not.Then, nutritionist Christiana Velis explains what gut health is, and how we can balance it.
Have a question for Sam? Guest suggestion? Or some positive news to share? Submit it to The Wood Life Inbox HERE.
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You don't need to make HUGE changes to transform your life... sometimes it's the subtle yet consistent changes that make all the difference. Sam outlines three small habits, that take less than 10 minutes, that if done daily, can improve your focus, productivity, and outlook on life.
Have a question for Sam? Guest suggestion? Or some positive news to share? Submit it to The Wood Life Inbox HERE.
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We're looking back at some of the best tips around working productively and building healthy habits.
Productivity expert, Donna McGeorge dishes her top tips to finding more time in your day.
Then, Dr Gina Cleo breaks down the psychology or habits, both good and bad, and how by understanding this, we can make big changes in our lives by changing very little.
Have a question for Sam? Guest suggestion? Or some positive news to share? Submit it to The Wood Life Inbox HERE.
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It doesn't matter how healthy you eat, or how much you exercise, if your internal monologue is constantly putting you down and finding the negative, reaching your goals will never feel like enough. Sam explains how our thought process works, and by making a few simple changes, we can rewire it to turn that negative self-talk into self-acceptance.
Have a question for Sam? Guest suggestion? Or some positive news to share? Submit it to The Wood Life Inbox HERE.
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This week we're looking back at the best interviews around motivation. Sam speaks with dual Olympian, Jana Pittman about her unshakeable mindset and unconventional goal setting routine.
Then, AFLW star, Sabrina Champion shares her mindset secrets, that keep her motivated and focused during football matches, and any challenges that are thrown her way.
Have a question for Sam? Guest suggestion? Or some positive news to share? Submit it to The Wood Life Inbox HERE.
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You don’t have to do it perfectly, you just have to do it. Sam explains why striving for perfection leads to burn out, and what we should be doing, both mentally and physically, to ensure we stay on track with our fitness goals.
Have a question for Sam? Guest suggestion? Or some positive news to share? Submit it to The Wood Life Inbox HERE.
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We're taking a look back at some of the best conversations we've had around resilience in 2022. Neuroscientist Paul Taylor speaks the physical benefits of building resilience, and how physical stress and challenges strengthen our mind.
Then, Hugh Van Cuylenburg outlines his three pillars of resilience, and their impact.
Have a question for Sam? Guest suggestion? Or some positive news to share? Submit it to The Wood Life Inbox HERE.
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We start, we struggle, we quit. Sound familiar? We can break this pattern to reach our fitness goals. Sam explains the four stages of learning to identify where we throw in the towel, and how we can persevere to smash our fitness goals!
Have a question for Sam? Guest suggestion? Or some positive news to share? Submit it to The Wood Life Inbox HERE.
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The year comes to an end, and we start planning for next year... What do we want to achieve? What are our goals? What is the next thing we want to conquer? But when do we ever give ourselves the time to stop and reflect on what we have done over the past 12 months? Now is the time.
Have a question for Sam? Guest suggestion? Or some positive news to share? Submit it to The Wood Life Inbox HERE.
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Scott Pape has helped millions of Australian's with their finances, and now The Barefoot Investor, is back to help your kids because financially savvy. Scott speaks to Sam about teaching the importance of finances to the next generation, and reveals some of his top tips to help them, and help you avoid financial stress.
Then, we look at some of your biggest fitness achievement of 2022!
Have a question for Sam, guest suggestion, or something you'd like to share? Submit it through The Wood Life inbox.
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Where does all of our time go? Sam may have the answer to that question, and he may be able to help you get back some of your precious time. No, it may not be the first time you've heard this, but it serves as a good reminder as we head toward the holiday season.Have a question for Sam? Send it to him here.Learn more about your ad choices. Visit megaphone.fm/adchoices
Sarah Wilson exploded onto the scene with her revolution against sugar, but since then, any aspect of life that feels too big, and too overwhelming, she's taking on too! She speaks with Sam about her ability to make change feel sexy to the every day person, and how we can overcome our worries and thoughts of self sabotage, to accomplish big things. Then, if you're feeling nervous about the holiday season breaking your exercise habits and healthy eating habits, Sam has some advice to help you break even this Summer. Have a question for Sam? Send it to him here. Learn more about your ad choices. Visit megaphone.fm/adchoices
"You're the average of the five people you spend the most time with." If that's true, who are the people you have around you and are they serving you? Sam outlines the three people to keep in your inner circle, and the three people to avoid. Have a question for Sam? Send it to him here. Learn more about your ad choices. Visit megaphone.fm/adchoices
Our body clock can be a huge contributor to our overall health, the body clock is more than just when and how we sleep, but our eating habits, exercise routine, and technology habits. Dr. Emily Manoogian from the Salk Institute in the US joins us to speak about resetting your master clock to balance your overall health. Then, if you've ever found yourself sitting down at the gym, scrolling on your phone instead of continuing with your reps or program, Sam dishes some advice to keep you from falling into a mid-exercise slump. Have a question for Sam? Send it to him here. Learn more about your ad choices. Visit megaphone.fm/adchoices
Past guests have outlined the power of kindness, and how it benefits those on the receiving end as much as those that are expressing kindness. Sam has looked into the other scientific benefits of kindness and just how many different aspects of your health it can improve. Have a question for Sam? Send it to him here. Want to find out more about studies around kindness?
Journal of Integrative Psychological and Behavioural Science study
Berkeley study by Christine Carter
Emory University study
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We're constantly reminded about the foods we consume, and how the effects our mood, our weight, and our overall health, but what about what we feed our brains? Our mental diet, is just as important as our nutritional diet. Mental health researcher, Corey Jackson, joins Sam to outline how we can influence our wellbeing by curating a healthy mental diet. Then, we're deep diving into exercise, as Sam answers your questions around when best in the day to exercise, how long for, and how often. He'll also give some tips if you're feeling any strains or pain during your workout. Have a question for Sam? Send it to him here. To get find out more about Corey's work visit: coreyjackson.com.au/ Facebook: https://www.facebook.com/CEBwithCoreyJackson/ Linked In: www.linkedin.com/in/stress-burnout Learn more about your ad choices. Visit megaphone.fm/adchoices
There are three traits that most successful possess, it doesn't involve waking up at 4am, or running a marathon before breakfast. Master these three traits, and you can succeed in aspect of your life. Have a question for Sam? Send it to him here. Learn more about your ad choices. Visit megaphone.fm/adchoices
After a busy week in Sam's life, it's a great time to go back into the archives, and re-share Dr. Jodi Richardson's message about overcoming worry and anxiety in adults and children. Then, we're re-sharing some of your wins from this year. Have a health, fitness or wellness question for Sam? Send it to him here. Learn more about your ad choices. Visit megaphone.fm/adchoices
Imagine if there was a magic pill that could clear up your skin, give you energy, AND helped with weight loss. Well, it's actually not a magic pill, in comes in liquid form... water. Water has truly incredible health benefits if you can get the recommended consumption. We've dug into the archives to remind you why you should be consuming water, and how much. Have a question for Sam? Send it to him here. Learn more about your ad choices. Visit megaphone.fm/adchoices
Every year there's a new health fad or diet, some stand the test of time, and others burn out as fast as they exploded onto the market. Nutrition research scientist, Dr Tim Crowe, joins Sam to break down some of the biggest health trends in recent years, and determines which ones we should align with, and which ones we should steer clear of. The results are surprising! To find more of Dr Tim Crowe's work, visit his website thinkingnutrition.com.au Then, if you've ever felt bored with your workout routine, Sam gives some simple tips to cure the boredom and get you excited about working out all over again. Have a question for Sam? Send it to him here. Learn more about your ad choices. Visit megaphone.fm/adchoices
"Successful people quit all the time... they just know what to quit and when." When we speak about successful, we don't often speak about the importance of quitting, Sam outlines how to identify when to persevere and when it's time to quit. Have a question for Sam? Send it to him here. Learn more about your ad choices. Visit megaphone.fm/adchoices
Rob Mills rose to fame during the first season of Australian Idol, since then he's graced Australian TV screens and had landed some of the biggest roles in musical theatre, now he's taking on the stereotype of the 'average Aussie bloke.' Rob breaks down why men struggle with vulnerability, how it impacts their health, and how we all have a role in making a change. Then, Sam is hating and rating supplement stacks, 30 day challenges, and intermittent fasting. Have a question for Sam? Send it to him here. Learn more about your ad choices. Visit megaphone.fm/adchoices
Failure is uncomfortable and can prevent us from trying things that challenge us. But what if you leaned in to failure, and saw it as an opportunity instead? Sam speaks about the idea of 'failing forward', and how by embracing failing forward, you can achieve remarkable things. Have a question for Sam? Send it to him here. Learn more about your ad choices. Visit megaphone.fm/adchoices
Trigger warning: this episode discusses disordered eating. GEM. Gratitude, empathy, mindfulness, it's the acronym that Hugh Van Cuylenburg lives by, and has taught to thousands of people, and by practising it, you can build resilience. You can learn more about Hugh at the Resilience Project website, and tune in to his podcast The Imperfects. Then, if you struggled during winter, found it hard to keep an exercise regime, and are now struggling to get started again, Sam has some advice. Have a question for Sam? Send it to him here. Learn more about your ad choices. Visit megaphone.fm/adchoices
What's the point of going after 'success' if we don't know what that looks like? Sam outlines why you should find your own definition of success, and how to pinpoint it. Have a question for Sam? Send it to him here. Learn more about your ad choices. Visit megaphone.fm/adchoices
Your daily habits may have more of an effect on your likelihood of achieving success than you realise. Everyday you may be engaging in bad habits, which are training your brain to get further away from what you want to achieve. Habit scientist, Dr. Gina Cleo, outlines what triggers a habit and how to break bad ones, and create healthier habits to get closer to achieving your goals. Then, Sam answers your questions around the correlation between walking and weight loss, how to get into running, and alternative exercises when you're experiencing pain. Have a question for Sam? Send it to him here. Learn more about your ad choices. Visit megaphone.fm/adchoices
If you wake in the morning feeling tired, or find yourself in an energy slump during the day, don't reach for another cup of coffee, try these energy boosting tips instead. Have a question for Sam? Send it to him here. Learn more about your ad choices. Visit megaphone.fm/adchoices
Our confidence can be the thing that makes us or breaks us, but it is something we can slowly build overtime, even if we feel as though we are riddled with insecurities. Aimee and Kat from The Psychology Sisters joined Sam and divulged some of their best tips to building confidence and overcoming negative self-talk. Then, Sam outlines why we should be eating seasonal produce, and what is in season now that we're in Spring. Have a question for Sam? Send it to him here. Learn more about your ad choices. Visit megaphone.fm/adchoices
With just three months until the end of the year, it's not too late finish the year strong! Whether you're lacking motivation to complete your goals, or haven't even started yet, Sam gives you a framework so you can achieve your goals by the end of the year! Have a question for Sam? Send it to him here. Learn more about your ad choices. Visit megaphone.fm/adchoices
Alice Zaslavsky is on a mission to help children and adults learn to love vegetables! The author of 'In Praise of Veg' shares her tips on how you can get your children to choose to eat more vegetables, and why you should abolish the word 'fussy' from your household. Then, if you've made progress in your health and fitness journey, but felt unsupported by loved ones, Sam shares his advice to staying on track! Have a question for Sam? Send it to him here. Learn more about your ad choices. Visit megaphone.fm/adchoices
It is ok to rest. When you have a health and fitness goal, it may feel like you have to run toward it as fast as you can, without wasting any time, but taking time to rest and recuperate is an essential part of that process. Have a question for Sam? Send it to him here. Learn more about your ad choices. Visit megaphone.fm/adchoices
Everyone requires a balanced diet and regular exercise to stay healthy, however men tend to be faced with barriers that can compromise their physical and mental health. Dr. Kieran Kennedy is an expert in men's health and mental health, he shares his tips to help you, or the men in your life start prioritising health again... even if they're stubborn! Then, if you ever feel guilty about taking a break from exercise, Sam has a few tricks to helping you relax. Have a question for Sam? Send it to him here. Learn more about your ad choices. Visit megaphone.fm/adchoices
We often stretch before or after a workout, and not give it much thought at any other time, but there amazing health benefits to stretching daily. Sam outlines how stretching boosts your mood and can help as keep moving easily, even as we age. Have a question for Sam? Send it to him here. Learn more about your ad choices. Visit megaphone.fm/adchoices
What we eat impacts how our body performs during exercise, and determines our motivation to get up and moving. Peak performance nutritionist, Andrea Zapantis makes the process of eating well simple! She shares her plan of what to eat, when to eat, and how that works in with our exercise and every day lives. Then, Sam answers questions to get the most of our workout, what happens when you get your heartrate up, how you should plan different workouts, and how to cool down. Have a question Sam? Send it to him here. Learn more about your ad choices. Visit megaphone.fm/adchoices
We are so busy that our minds have become a loop of checklists that we must tick off, futures plans we have to worry about, and events from the past we cant move on from. Sam gives one simple tip to quieten the noise in your mind, all it takes is five minutes every day. Have a question Sam? Send it to him here. Learn more about your ad choices. Visit megaphone.fm/adchoices
Michael Zerafa is Australia's no.1 Middleweight boxer, who is weeks away from competing for the title of Middleweight Champion of the World. It is not just Zerafa's strict training schedule, or peak level of fitness that has led to his success, his mindset is the real driver of success. He shares how he trains his mind that has seen him go from good to great, and how you can do the same. Then, Sam gives you his top three tips to making the most of Spring! Have a question for Sam? Send it to him here. Learn more about your ad choices. Visit megaphone.fm/adchoices
Spring is the season of growth, and it's no coincidence that we're often filled with motivation as soon as September rolls around. It's time to harness that motivation, and make the most out of this next seasonal cycle. Have a question for Sam? Send it to him here.
John Aiken is a household name, known for his no-nonsense approach as a relationship expert on Married at First Sight, now he is dishing his top tips to help you cultivate a fulfilling relationship, regardless of if you're already in a relationship, or searching for the right person. Then, if you find yourself working out, pushing your limits, upping the anti, but you still don't see any change in muscle tone, Sam has a few tips. Have a question for Sam? Send it to him here.
As kids, we tend to spend a lot of our time on activities that we enjoy, we play sport, we draw, we dance, we create, but as we get older, we don't have the time for a hobby. Sam outlines why it's important for our mental health to spend time doing an activity that we enjoy. Have a question for Sam? Send it to him here.
Food is the centrepiece of celebrations, it plays an important part in times spent with friends and family, and is how we fuel and nourish ourselves, but if we view food as a barrier for weight loss or we turn to it in times crisis or trauma, it can damage our relationship with it. Nutritionist and dietitian Marika Day, shares her tips to building a healthy relationship with food and how we can break the cycle of using is as a coping mechanism. Then, Sam breaks down what happens when our body starts plateauing and whether or not we should push through or accept it. Have a question for Sam? Send it to him here.
Making big change in our life, can start with small practices performed daily. These three simple practices done before you head to bed each night, can help with better sleep, and the way you arrive into the next day. These practices, done daily over a long period of time, can have you living a more effective life. Have a question for Sam? Send it to him here.
Our thoughts have the power to make us or break us, and with the right techniques, we can master a healthy mind. Preventative psychologist, and founder of the Healthy Minds Program, Tom Nehmy, has spent years researching what contributes to poor mental health, and what techniques we need to be equipped with to master a healthy mind. Then, Sam is breaking down protein, why it's important, how to find out if you need more of it, and how to add more to your diet. Have a question for Sam? Send it to him here.
We like to create good habits, good exercise, eating habits etc, but are there parts of every day life that are not positively serving us, but have become a habit? Sam speaks about the importance of taking stock of your own life, and how cutting one bad habit can make a world of difference. Have a question for Sam? Send it to him here.
Do you feel like you never have enough time in a day? That no matter what you do, you still can't find time for yourself? Organisational Psychologist and Author, Amantha Imber has helped huge companies analyse their time spent, to find more of it, and she can do the same for you! Amantha breaks down simple steps to help you use your time wisely, to have more of it! Then if you're unsure ankle weights, saunas, or some diet products, Sam lets you know what's worth your time and money in hate or rate! Have a question for Sam? Send it to him here.
The type of mindset we possess can determine how likely we are to succeed. A fixed mindset believes that there is an inability to change, that things are the way they are, a growth mindset embraces change and opportunities to learn. Sam gives one major tip to help your transform a fixed mindset into a growth mindset. Have a question for Sam? Send it to him here.
Do you find yourself unable to sink time into achieving your goals? Do you find yourself avoiding tasks that will help you in the long run? You might be self-sabotaging. Clinical psychologist and author, Dr. Rebecca Ray breaks down the habits of avoidance, and how if not addressed, can turn into self-sabotage. Her powerful anecdotes and imagery will help you determine whether you are self-sabotaging and how to work on overcoming it. Then, if you're heading away on holiday and are worried about losing your healthy habits, forgetting your workout routine, and eating too much, Sam gives you tips to enjoy your holiday without feeling any guilt. Have a question for Sam? Send it to him here.
It can feel as though in order to master discipline, there are things that we need to sacrifice in our lives. This is not the case, if we can master discipline, we can experience incredible freedom in all aspects of our life. Sam gives small steps to help you get started mastering the art of discipline, and in turn, you will find freedom in your life. Have a question for Sam? Send it to him here.
The cost of living is rising, and it's affecting the way we shop and the way we eat, but we shouldn't have to sacrifice our healthy eating habits to stay within budget. Nutritionist Shahna Sarpi brings her top tips to help you continue eating well without breaking the bank. Then, if you're a new parents and struggling with finding the energy or motivation to get up and workout, Sam can relate, he'll share his tips to staying active even when you feel completely spent. Have a question for Sam? Send it to him here.
It can be so easy to look in the mirror and criticise parts of our body for the way they look, but what if we learned to appreciate our body for what it can do, rather than what it looked like? Sam offers some simple changes to help you appreciate your body for what it can do, which will help you become happier and healthier. Have a question for Sam? Send it to him here.
Peak performance is not exclusive to high performing athletes, or people at the top of the business world, we can all reach our own version of peak performance in different areas of our life. High performance coach, a former therapist, Ali Flynn, breaks down the simple ways we can start performing at our best, and it starts with the 6 Human Needs test. Then, if you have excess skin after weight loss, or wondering how active you should be when recovering form illness, or even have questions about how you should structure your workout, Sam will be answering these questions to make your exercise regime that bit easier. Have a question for Sam? Send it to him here.
What we eat has a major effect on our body, brain, and energy, that's why getting our food right is so important. Whether you believe that you have a balanced, or one that needs a bit of work... Sam has one simple tip to better your eating habits, and get your excited to experiment with food. Have a question for Sam? Send it to him here.
It's time to trust gut and learn to balance it with gut and hormonal nutritionist, Christiana Velis. Learn what gut health is, what role it plays in our overall health, and what foods we can introduce to keep it balanced. Then, if you've ever tried to help a loved with their health, but been rejected, don't worry, Sam has been there too, and he has some great tips to share! Have a question for Sam? Send it to him here.
Find yourself tired even after a good night's sleep? Fatigue might be depleting your energy. Sam gives tips to recognise fatigue, and how to fight it and feel energised again. Have a question for Sam? Send it to him here.
Perfectionism can be seen as something that holds someone back, stops someone completing anything until it's perfect. Brownlow medallist and self-confessed perfectionist, Tom Mitchell outlines how his perfectionism has led to high achievements, discovering his limits, and finding gratitude. Then, Sam is getting to the bottom of fitness fads! Do Sauna suits work? What is barefoot running?And are stand-up desks worth the investment? Have a question for Sam? Send it to him here
You set goals at the start of 2022 and then… life got busy. The good news is, it’s not too late to get your goals back on track! Sam gives you a framework so you can achieve your goals by the end of the year! Have a question for Sam? Send it to him here.
Plunging into freezing cold water doesn’t seem like the ideal way to spend each morning, but cold therapies have proven health benefits. A man synonymous with cold therapies, is the Ice Man himself, Wim Hof. He’s managed to become the fittest, healthiest, and mentally aligned version of himself at 63 years old, and you can do the same. After this you’ll want to spend your mornings in icy cold water! Then, Sam unpacks what it takes to get marathon ready, and how to identify if you’re pushing it too hard, or not hard enough. Have a question for Sam? Send it to him here.
Staying motivated when it's cold, windy, and uninspiring is difficult, but throwing in the towel for the three months of Winter is worse. Sam is here to tell you why you don't need motivation, you just need to keep moving, and all you need is a Winter plan! Have a question for Sam? Send it to him here.
Our obsession with looking healthy is making us sick. Cardiac surgeon, Dr Nikki Stamp speaks to Sam about the harmful trends and misinformation that have spread so far and wide, it's damaged our relationship with food and exercise. Dr. Stamp outlines what health is, what we should be doing to stay healthy, and whether or not red wine is actually good for our hearts... you'll want to hear to this! Then, if you're trying to sustainably lose weight in stubborn areas, Sam has some tips! Have a question for Sam? Send it to him here.
There are many parts of life that can cause us stress, work, relationships, finances, but a study by the Australian Psychological Society found one surprising common cause of stress. Sam takes you through finding the right balance between a healthy lifestyle and body, and a healthy mind. Have a question for Sam? Send it to him here.
Forget what you know about resilience! Neuroscientist, nutritionist and exercise physiologist, Paul Taylor is about to change the way you think about resilience forever, by redefining what it actually is, what we're doing wrong, and how we can build it in ourselves and the next generation. Then, if you're trying to stick to healthy eating habits, but your busy lifestyle just doesn't allow for the consistency you need, Sam gives his top tips to keep you on track! Have a question for Sam? Send it to him here.
Do you find that by mid-afternoon you're craving another coffee, something sweet, or even a nap? You've probably got 3.30-itis, and yes, it is a real thing. Sam is here to help you make it through you afternoon slump, without a drop of caffeine! Have a question for Sam? Send it to him here.
How much of our metabolic rate is based on age and genetic make up, and how much of it can we influence? One of Australia's leading dietitians, Susie Burrell, breaks down what metabolism is, and how we can boost it. Then, we're taking look back at past Wood Life episodes and answering some of your questions around menopause and protein supplements. Have a question for Sam? Send it to him here.
There are two ways we can live our lives, being reactive or proactive. One keeps us stressed and uptight, the other fosters productivity and calm. Sam gives you tips how you can ditch the reactive mindset and start living proactively. Have a question for Sam? Send it to him here.
Do you suffer from unexplained headaches, fatigue or menstrual issues? It might be your home that's making you unhealthy. Founder of Low Tox Life, Alexx Stuart, shares which products around our home could be making us ill. But never fear! She offers some great alternative which are better for your health AND your wallet! Then, if you've ever thought about cutting meat or dairy out of your diet, there are a few things you need to know first. Shahna Sarpi joins Sam to break down what we need to consider when going vegan or vegetarian. Have a question for Sam? Send it to him here. Here are some resources recommended by Alexx.
Low Tox Life book
Study on male fertility
Low tox candles
Lox tox deodorant
Taking it step by step toward your goals is important, but stopping and taking a break is crucial for success. Sam is giving you permission to put the dumbbells down and to take a break. He explains why it's so important to take a rest for our physical health, and how it propels our motivation. Have a question for Sam? Send it to him here.
We've seen hypnosis in movies and tv shows, but how does it work in the real world? Does it even work? Can you actually be hypnotised to stop smoking, or lose weight, or get over a relationship? Hypnosis practitioner, Mark Stephens, joins Sam the sceptic to explain the practice of clinical hypnosis and self-hypnosis. Then, before you buy another overpriced fitness product, listen to this! Sam is rating some of the most popular products on the market, letting you know what's worth your time and money, and what's not. Have a question for Sam? Send it to him here.
It so easy to get caught up in what we can't do, rather than what we can do... but what if the traits that we've always considered to be weaknesses, turned out to be our most powerful strengths? Sam helps you flip the script on your weaknesses, and explains why they are most likely a misdirected strength. Have a question for Sam? Send it to him here.
Do you feel like you need a sugar hit or a sweet treat after each meal? Then, you might be suffering from a sugar addiction. Nutritionist and sugar-free dessert queen, Liv Kaplan helps you find the source of your cravings, teaches you how to overcome them to boost your energy, naturally. Then, if you're confused by the influx of 8-week challenges, pilates classes, and other exercises that we're told we SHOULD be doing, Sam gives some clarity on just how varied your exercise regime should be. Have a question for Sam? Send it to him here.
The past two weeks have been the biggest two weeks in Sam's life. After making a big business announcement, and welcoming his fourth daughter, Sam reflects on his change in perspective, and also shares a baby update. Have a question for Sam? Send it to him here.
Do you find it hard to concentrate on tasks for long periods of time? Maybe you feel more distracted than ever before? It's not your fault, your attention has been STOLEN. Journalist and New York Times best-selling author, Johann Hari explains why our attention spans are shortening, and empowers us all to come together to take our attention back! Then, we're celebrating health and fitness wins of The Wood Life community. Have a question for Sam? Send it to him here.
You don't need to make HUGE changes to transform your life... sometimes it's the subtle yet consistent changes that make all the difference. Sam outlines three small habits, that take less than 10 minutes, that if done daily, can improve your focus, productivity, and outlook on life. Have a question for Sam? Send it to him here.
A black belt represents years of dedication, perseverance and discipline... but what if you could master the mindset of a black belt without ever stepping into a ring or the dojo? Martial arts champion and mindset coach, Nadine Champion shares the mind mastery tricks she learnt from her Sensei that helped her become an undefeated champion, and overcome some of the most difficult times in her life. Then Sam speaks about a substance that has the fitness community divided... pre-workout. What does it actually do? Is it dangerous? Should we use it? Have a question for Sam? Send it to him here.
Making healthier eating choices can be confusing, expensive, and SO time consuming! Sam explains how just one hour of power each week can help you make healthier choices AND save time and money! Have a question for Sam? Send it to him here.
Thought the pelvic floor was only an issue for pregnant women and older men? Think again. Physiotherapist, women’s health expert, and pilates instructor, Chloe Lorback joins The Wood Life to speak about exercise during pregnancy, postnatal, and why we should ALL be incorporating pelvic floor exercises into our workout routine. Then, Sam and nutritionist Shahna Sarpi answer your questions about keto and juice cleanses, and discuss the impact of diet culture. Have a question for Sam? Send it to him here.
That little voice in your head that tells you something is scary or dangerous, could be the very thing that's holding you back from achieving everything you want. Sam encourages you to overcome your fears, not by fighting them... but by leaning into them... Feeling brave enough to ask Sam a question? Send it to him here.
Imagine never feeling the need to diet or restrict your eating, instead, you feel fully content with your body. Nutritionist Lyndi Cohen, also know as the @nude_nutritionist, shares how you can maintain your health goals without restrictive diets, and learn to love your body the way it is. Then, find out if burpees, supplements, and the one-rep max are worth your time, as Sam doesn't hold back when he answers your health and fitness questions. Have a question for Sam? Send it to him here. If you or someone you know is struggling with disordered eating visit the Butterfly Foundation for support.
Remember those goals that you set at the start of the year? How you promised yourself a "new year new you?" It's not too late to revisit those goals and get them back on track! Sam breaks down his foolproof goal setting formula, and gives you motivation to keep working on those goals you set at the start of the year. Have a question for Sam? Send it to him here.
Sex and pleasure shouldn't be taboo, especially when it plays such an important role in our health and wellness. Psychosexologist Chantelle Otten joins Sam to challenge our view of pleasure, and shares tips to maximise sexual fulfilment. Then, Sam gives his guide to enjoying the Easter period, guilt free... proving you can have your chocolate and eat it too! Have a question for Sam? Send it to him here.
Have you been doing the same exercise routine day in day out for so long that now it just feels boring? Or maybe it's been so long that you've been in a fitness routine that the mere thought of it overwhelms you. It's time to shake that exercise rut! Sam shares his simple tips to shake your routine and start enjoying exercise again. Have a question for Sam? Send it to him here.
Whether you're in your 20's, or 50+, there are always changes we can make to help us age healthily and gracefully. Dr. Joanna McMillan joins Sam to share her tips on ageing at all stages of life, she shares what we should be eating, how we should be moving and answers your burning questions about our changing bodies during menopause. Then, Sam takes a deep dive into motivation, explaining how we get motivation, and most importantly, how we can stay motivated, especially on those days where we just want to stay in bed that little bit longer. Have a question for Sam? Send it to him here.
It doesn't matter how healthy you eat, or how much you exercise, if your internal monologue is constantly putting you down and finding the negative, reaching your goals will never feel like enough. Sam explains how our thought process works, and by making a few simple changes, we can rewire it to turn that negative self-talk into self-acceptance. Have a question for Sam? Send it to him here.
Sabrina Frederick is a powerhouse on and off the field. After starting her career as a marquee signing for the AFLW in 2017, she has gone from strength to strength, but her success is no accident. Everything Sabrina has achieved, she has intentionally visualised and made a reality. She shares her tips on visualisation and how she overcomes the negative and limiting talk around her. Then Sam gives tips to help you stay on track with your healthy habits, even when you’re surrounded by people and influences that make you want to give in to temptation. Have a question for Sam? Send it to him here
Think you'll get around to listening to this podcast later on? That's the exact reason why you NEED to listen now! Sam explains how understanding why we procrastinate is the key to overcoming it. He gives a step by step guide to getting past our excuses to get things done! Have a question for Sam? Send it to him here.
Being busy and being productive are two very different things. Australia's no.1 productivity expert, Donna McGeorge joins Sam to share simple tips to be more productive to give you back more of your time. Then Sam answers your questions around exercise, so if you've ever wondered if there's an optimal time of day to work out, this is a must listen. Have a question for Sam? Send it to him here.
Having an exercise buddy can be the difference between staying in bed, and getting up and moving, but as Sam explains, sharing that fitness journey with someone else does more than just get you out of bed... it can vastly improve your performance and help you reach your goals faster! Have a question for Sam? Send it to him here.
Your chronological age may be increasing every year, but that doesn’t mean that your biological age can’t stay the same... or perhaps even go backwards! Damian Kristof joins Sam to share his knowledge around longevity, and how YOU can master the art of ageing well. And it's simpler than you might think. Sam also gives his tips on getting back on track when something unexpected throws you off course. Have a question for Sam? Send it to him here.
We start, we struggle, we quit. Sound familiar? We can break this pattern to reach our fitness goals. Sam explains the four stages of learning to identify where we throw in the towel, and how we can persevere to smash our fitness goals! Have a question for Sam? Send it to him here.
With three kids at home, one on the way, and the external pressure to be perfect, Snezana Wood joins Sam to give us a peak behind the curtain of the Wood household, her current pregnancy and exercise regime, and leaves us with an exclusive… the name of future baby Wood. Then our favourite nutritionist, Shahna Sarpi is back in studio delving into different types of milk, explaining what a superfood actually is, and she’ll have you questioning what meals to heat up in the microwave. Have a question for Sam? Ask him here.
You don’t have to do it perfectly, you just have to do it. Sam explains why striving for perfection leads to burn out, and what we should be doing, both mentally and physically, to ensure we stay on track with our fitness goals. Have a question for Sam? Send it to him here.
Do you quit before you’ve begun? Is your worst nightmare trying and failing? The fear of failure might be holding you back. Exercise scientist and host of the You Project, Craig Harper joins Sam to break down why we fail, why we shouldn’t fear it, and how to work past failure. Also, if you’re religiously counting calories, adding scoops of protein to your smoothies, or trading meals for shakes, you NEED to hear what Sam has to say before your next meal. Have a question for Sam? Send it to him here.
Find yourself reaching for snacks even though you’re not hungry? Hate to say it, but you’ve created a bad habit. Sam explains how these habits are born, and how we can trick ourselves into shaking them. Have a question for Sam? Send it to him here.
Feeling flat? Can’t quieten your mind? Struggling with what’s on your plate? Dr Jodi Richardson is here to help! Author of Anxious Kids and Anxious Mums has practical advice for both people with and without children. The Wood Life community have been sharing their fitness wins this week and we want to celebrate them! We go through the good news to keep everyone’s spirits up. Have a question or a comment for Sam? Send it to him here.
Do you wake in the morning feeling tired even after a full night’s sleep? Maybe you didn’t even get a full night’s sleep because you couldn’t switch your brain off. Sam gives practical tips to change our sleep habits and better our sleep hygiene, which will have you sleeping better and reaching your full potential. Have a question for Sam? Send it to him here.
Don’t underestimate the value of a good nights sleep - it can be the source of more energy, younger skin, and even weight loss! But getting a good 8 hours can be easier said than done, right? Australia’s number one sleep expert Olivia Arezzolo shares her secrets to getting a good night’s rest… and it involves identifying if you’re a bear, a lion, or a wolf. Also, if you’re exercising more and eating less, but still not seeing any results, Sam gives you some tips and answers your weight loss questions. Have a question for Sam? Send it to him here.
Ever find yourself scrolling through social media and feeling worse about yourself once you put your phone down? The good news is there’s a way to get your social media fix without undercutting your confidence. Sam teaches you how. Have a question for Sam? Send it to him here.
By now you’ve probably heard about the incredible benefits of mediation and mindfulness. But have you tried to sit down to meditate only to find your mind wandering and your resolve faltering? Don’t give up just yet. Jane Martino, co-founder of Smiling Mind joins Sam to share simple tips and tricks that make mindfulness easy. Also on the show, REJOICE! We have found the secret to weight loss! It involves one popular exercise… But before you get too excited, listen to Sam bust some myths and share facts about this ‘miracle exercise.’ Have a question for Sam? Send it to him here.
Have you been eating healthily and working out... but still haven’t met your weight loss goals? You might be missing one crucial element. Not only could it change the number on the scales, but it might also improve your overall health and wellbeing. Have a question for Sam? Send it to him here.
Do you want to get fitter and healthier but don’t have a second to spare? In this episode, you’ll get some practical tips to help you find the time - and motivation – to start hitting your goals. Also, don’t know if you should be asking for skim, full cream, or oat milk in your morning coffee? Think bread is a foe, not a friend? Nutritionist Shahna Sarpi joins Sam to answer all your food questions. Have a question for Sam? Send it to him here.
Did you start 2022 with big plans and resolutions... only to have them fall by the wayside a few weeks into January? You're not alone. But here's some good news - it's never too late to get back on track. Sam explains his foolproof plan to make better goals that you actually want to stick to. Have a question for Sam? Send it to him here https://sayhi.chat/thewoodlife.
What would you achieve if you had the mindset of a champion? Dual Olympian, doctor, and mother, Jana Pittman shares her secrets behind her superhuman focus and motivation. She also reveals the very unusual trick she uses to silence her inner critic. You can try it today, all you need is a rubber band... And if you’re considering investing in some exxy fitness equipment like a Peloton bike or waist trainer, WAIT! Sam rates the hottest fitness trends before you splash your cash. Have a question for Sam? Send it to him here https://sayhi.chat/thewoodlife.