Balance with Sam Podcast

Decades of Strength 08: Fat Loss Essentials: Calories, Protein, Carbs & Fats

An episode of Balance with Sam Podcast

By Balance with Sam Podcast
Finding a balanced and sustainable way to eat, live and exercise! Topics include fat loss, finding beauty in mental and physical strength, the ups and downs of life, and our journeys throughout fitness!
Available on 12 platforms
Episode 025: Getting Out of the Passenger’s Seat of Your Life & Regaining Control
Do you feel like you’re in the passenger’s seat of your own life? On today’s episode, one of the most beautiful people I know, Salwa Galal, joins us to talk about holistic health - mind, body, and spirit. A life-changing one year trip to Egypt was what she needed to open her eyes and grant her the awareness she needed to realize that she had the power to regain control and determine the path of her life. Today, she shares with us how you can manifest that same power, too! Salwa is a jill-of-all-trades: a certified yoga instructor, soon to be mental health counselor, and talented aesthetician. She reminds us the importance of being in alignment, being present and strengthening your mind - the most powerful tool you have! Tune into this week’s episode as she gives us some actionable strategies for becoming more mindful, self-aware, and ways to slow down in order to rewrite your story and change your life!
March 19, 2019
Decades of Strength 012: Things We Wish We Knew When We Started
Throughout our health and fitness journeys, Kim, Nichole and I have done many things wrong. A huge setback for all of us was suffering from an all-or-nothing mentality and not seeing the bigger picture. On this week’s episode, we wanted to share our biggest mistakes and lessons in health, mindset, nutrition and training! Tune into to learn how to shift your mindset and bypass years of our mistakes, which now, we are able to reflect on as lessons and the catalyst for our individual growth. We share why we quit doing hours of mind-numbing cardio, why 1200 calories is not the magic number, our candid thoughts on how we compare ourselves to others, why more exercise is not better, and why finding a balance between your mental, physical and emotional health can leave you with the most satisfying results and genuine happiness.
March 12, 2019
Episode 21: How to Show Up Authentically and Why Fad Diets Fail
Not sure what to believe when it comes to health, fitness or fad diets? When first starting out, I had no idea what to believe because there was so much information out there. On today’s episode, I interview health coach and fitness professional Yiannis Fleming (aka Mr. Sport). We discuss fad diets, uncover the real truth about eating, how to find a style of eating that works for you, and how and why it’s so important to show up authentically for others. Tune in to listen!
March 6, 2019
Episode 24: How to Find Happiness in Life, Relationships and Your Work
Have you ever said, I just want to be happy? Or maybe you’ve been looking for happiness outside of yourself - in a relationship, in food, alcohol, exercise, or any other coping method. On today’s episode, the incredible relationship & self-awareness expert Stefanos Sifandos explains to us how and why we need to get into the habit of self-assessment & observation of our own self-sabotaging thoughts & limiting beliefs. We get vulnerable as we share specific events that affected the story we tell ourselves. He shares why the voids in our pasts become our values, which means that the things we lacked in childhood or past relationships are the things which we now primarily seek. Tune into this week’s episode to learn how to become more self-aware in order to connect with others, to open ourselves up to lasting happiness and experience true fulfillment.
March 5, 2019
Decades of Strength 011: How to Feel Good and Stay on Track When You Travel
Doing some upcoming travel and still want to stay on track? On today’s episode, Nichole Kim and I talk about traveling and how to set yourself up to succeed, despite being away from your routine. We share our top strategies for eating and working out, if you choose to, and how to come back feeling refreshed from your vacation rather than overwhelmed or frustrated that you just blew your diet or undid your progress. Tune into this week’s episode so you can head into your next trip feeling good, in control and with a winning mindset!
February 26, 2019
Episode 23: Managing & Overcoming Injuries with the Right Mindset
Ever been injured? I sure have! Whether you’ve struggled with lower back pain or hurt yourself in the gym, we address it. Today, Dr. Caleb Burgess and I talk all about injuries and preventive measures you can take to reduce your chance of getting injured. He tells us why certain people have faster recovery times and how you can, too! Caleb shares his top tips on how to tap into the power of your mind to reframe your perspective on your injury, whether it be big or small. Tune in to listen!
February 19, 2019
Decades of Strength 010: Self Care: How to Start and Why You’re Not Getting Enough
Have you been neglecting self-care or resorting to food or Netflix or alcohol to cope with stress? On today’s episode, Nichole Kim and I talk about the top strategies to cope with stress that can accumulate in our lives. We dive into different forms of self-care, ways to incorporate them into your already busy life, our personal favorite ways to unwind, and suggestions for slowing down and being more mindful, even if it means starting with just one minute. Tune in to this weeks episode to find out how to take care of yourself!
February 12, 2019
Episode 22: Building Habits to Maintain Your Fat Loss
Sick of not knowing how to eat or manage social settings that involve food? Yeah, you’re not alone! On today’s episode, I talk about the most important habits you need to build if you want to lose fat and keep it off. For so long, I was caught in the diet-restrict-binge cycle and was obsessed with counting calories. When I was in social situations, tracking calories overwhelmed me and I didn’t know how to eat. Today, I give you strategies for maintaining your fat loss and successfully tackling any social setting that contains food!
February 5, 2019
Decades of Strength 09: Fitness isn’t One Size Fits All
Health and fitness is not one size fits all. But there is a best diet and workout plan. And guess what, it’s the one that works BEST for you, your goals and your lifestyle! On this week’s episode of Decades of Strength, join Nicole Kim and I as we share all about our own training. We talk about how our training style and goals have evolved, our personal experience with our own coaches, how frequently we workout and how our approach to lifting has transformed our bodies and minds. Tune into this week’s episode for some laughs and good stories!
January 29, 2019
Decades of Strength 08: Fat Loss Essentials: Calories, Protein, Carbs & Fats
Don’t know how many calories to eat for your goals? Not sure what a macro is? Want to know the best sources of protein, carbs and fats? On this episode, Kim, Nichole and I explain everything to do with calories and macronutrients. We discuss protein and why it’s necessary for fat loss and how to determine the best carb/fat intake for you. Tune in to listen!
January 15, 2019
Decades of Strength 07: Myths: Top Diet & Exercise Myths Debunked!
Carbs make you fat? Lifting weights makes women bulky? Eating after 6pm is bad? Cardio is the best for fat loss? If you don’t sweat during your workout, was it even worth it? If you’ve ever heard these claims before, you’re going to want to tune into this week’s episode! Join Nichole Kim and I as we debunk myths and hit you with the facts about diet, exercise and lifestyle.
January 8, 2019
Episode 20: Improving Self-Awareness for a Better You
Are you on the road to self-improvement? Being more self-aware and having higher EQ (emotional intelligence) can allow you to assess your strengths and weakness and focus inward to improve. On this week’s episode, join me and my guest Max Nottonson as we talk about daily habits for success, building the life you want, and balancing the importance of staying present yet trying to constantly grow and evolve into the future and better you. Max shares lessons about empathy, your aspirational vs. behavior self, and why getting to know yourself will allow you to rise up and tackle any challenge that comes your way. Tune it to listen!
December 18, 2018
Decades of Strength 06: Goals: How to Make Them & Actually Achieve Them
It’s easy to say we want to lose weight or be more successful or make more money, but realistically, you won’t ever get there unless you make an actionable plan with a realistic timeline. With the new year approaching, I imagine you have some goals for 2019! You’re not alone if you need help figuring out how to actually achieve them. Join Kim, Nichole and I on this week’s episode of Decades of Strength as we discuss strategies for goal setting, how to ensure you reach your goals, and our biggest secrets for achieving success - whether it be in your business, your fatloss journey or your mindset.
December 11, 2018
Episode 19: How to Create a Successful Workout Plan
Have you ever walked into the gym without a plan? Feeling like you’re clueless is the worst, especially in the gym, where you’re already self-conscious. If you’re not sure where to start, I’ve got you covered! In this week’s episode, I recommend optimal workout frequency, how to create the most effective workout, when and how to incorporate cardio and HIIT, and share tips on warmup, cooldown, and stretching. Don’t go into the gym without a plan. If you are prepared, you will succeed and be consistent!
December 4, 2018
Decades of Strength 05: Getting Back on Track After the Holidays
Did you fall off track after the holiday? Or are you worried about messing up or losing progress between Thanksgiving and Christmas? On today’s episode, Nichole Kim and I discuss how to get back on track after social events, holidays or episodes of overeating or missing workouts. We give you real-life strategies for getting back on track, ways to manage stress during the festive seasons and how to not sabotage your fat loss efforts. If you’ve been working hard this year, tune in to this week’s episode so you can crush the rest of the year without the next month derailing you!
November 27, 2018
Episode 18: From disordered eating & exercise to a balanced lifestyle
Are you stuck in a rut with your diet or exercise and just can’t seem to find a balance? When fellow coach Kyle Coughlan was in the Army, his life and schedule were dictated to him. The only thing he had control of was his food intake, which led to some emotional turmoil and eventually led to an obsession with restricting calories. He wanted a six pack but couldn’t quite find a balanced approach to diet and exercise. Fast forward a few years and Kyle is on the other side of his struggles! He shares the lows of his negative self image and walks us through his mended relationship with food and exercise. He is now thriving in his university as he studies business and shares his journey on how he overcame disordered eating and exercise. Tune in to listen and learn how to find balance.
November 20, 2018
Decades of Strength 04: How to Stay Lean and Avoid Holiday Weight Gain
Are you worried about holiday weight gain? Maybe you're nervous that you'll fall off track with all of the holiday parties and food? No fear, Decades of Strength podcast is here!! On this week's episode, Kim, Nichole and I will walk you through our top strategies to head into the holiday season with a winning mindset and come out feeling better than ever! We share tips on how to enjoy your favorite holiday dishes and treats without guilt and ways to still make progress despite all of the temptations! Tune in to listen if you want to head into the holiday season enjoying your favorites foods while still staying lean.
November 13, 2018
Episode 17: Eliminating Self-Doubt to Become a Badass
Do you experience moments of self doubt? Do you talk to yourself like you would a friend? On today’s episode, I interview Boston-based fitness instructor Jessie Alegria about her story. A Costa Rica native, this woman has an incredible journey moving to a new city with nothing and no real community to now teaching over 20 classes a week in the pursuit of inspiring others to find their inner badass and build a strong community. She is empowering, brave and most of all - has so many tips for YOU if you are starting out in your health/fitness journey or if you’ve gotten lost or stumbled along the way. Jessie embodies strength, swagger and has cultivated an incredible squad of fellow badasses in Boston. Tune in to listen to this one - it’s goodie!
November 6, 2018
Decades of Strength 03: Why Being Strong is Fun and Empowering
Does seeing yourself get stronger get you excited? On today’s episode, Kim and I recap our recent powerlifting competition where we both set new personal records and talk about our experience getting stronger when surrounded by a bunch of other strong women! Powerlifting is a place for anyone who wants to chase strength and prove to themselves they can do it! Kim and I share misconceptions about the sport, how we both got into it, and why we love it so much. Truthfully, it’s addicting getting stronger, and if lifting weights and chasing strength goals is something you love to do, I suggest you listen to this episode, because you might just find yourself competing in the future!
October 30, 2018
Decades of Strength: Episode 02
Are you stuck in a weight loss plateau? We got you covered! On episode 2 of the Decades of Strength Podcast, me Nichole and Kim dissect the truth about weight loss plateaus and how to get past them. We also talk about meal prep, eating out, and how to set up your kitchen to help you succeed in your fat loss journey.
October 16, 2018
Episode 16: Tackling Challenges & Celebrating Victories
It's easy to get discouraged when we face challenges. Rather than seeing them as obstacles, what if we thought of challenges as opportunities to grow and emerge into the person we are capable of being? Success in the long term will come from celebrating and recognizing all of your victories, no matter big or small. On this week's episode, I share a conversation with my online client and ultra-marathoner Kyra just moments after she ran 30 miles and completed 60 obstacles through the brutal conditions and high altitude of Squaw Valley in Lake Tahoe, CA. Whether you run or not, this episode is packed with raw advice and tips to succeed in any challenge: physical, emotional or spiritual.
October 9, 2018
Episode 15: How to Eliminate the Weekend Diet Binge
Today’s episode is a solo podcast! If you’ve ever said “Diet starts Monday” and you keep falling off track on the weekends, you are not alone. I explain why your weekends may be your weak-ends and how to make positive changes that will eliminate the weekend binge. Tune in to listen as I share my biggest tips to get you out of this vicious cycle!
September 25, 2018
Episode 14: Why You Need Strength Training as a Runner
On this week’s episode, I interview personal trainer and marathoner Olivia Caputo on how weightlifting transformed her and why strength training is critical for everyone, especially runners and endurance athletes! Whether you are a seasoned runner or you are just getting started, Olivia shares her biggest tips on how to setup a successful workout plan, stay injury free and increase your speed and endurance. Tune in to hear more about her story and how you can improve as a multi-faceted athlete.
September 18, 2018
Decades of Strength: Episode 01
Decades of Strength: a new collaborative podcast series featuring me, Sam Altieri, as well as Nichole Guerrette, Kim Schlag, and Susan Niebergall. We are 4 strong women representing 4 decades of strength: the 20s, 30s, 40s and 50s. In this first episode, we talk about our own fitness journeys, how to get started in the weights area, gym intimidation and how to conquer it. Tune in to listen!
September 11, 2018
Episode 13: The 5 Golden Rules of Fat Loss
Today’s episode is a solo podcast! I talk all about the 5 golden rules of fat loss and what you need to focus on if you’re trying to lose fat. I also touch upon dieting mentality and why you need to have patience, a positive attitude and a big picture mindset in order to succeed. Tune in to listen!
September 4, 2018
Episode 12: How to Lose Fat and Keep it Off
On this week’s episode, I interview coach Chad Hargrove on how to lose fat and keep it off! Chad shares his biggest tips for not just achieving the body you want, but maintaining it - which is often harder than losing the weight in the first place. We talk about calories, binge eating, having a social life while dieting and why it’s important to diet on as many calories as possible! We also touch upon how to set up a realistic timeline and set of goals so that you can succeed. Tune in to listen!
August 28, 2018
Episode 11: How to Stop Yo-Yo Dieting and Get Strong as Hell
On today’s episode, I talk with my friend and fellow online fitness coach Kim Schlag about her journey. At age 48, she's in the best shape of her life and she's a total badass! We talk about yo-yo dieting, lifting weights as a female, and understanding the importance of having physical strength. Kim and I agree that as soon as you stop taking yourself so seriously, smile and laugh, and realize you can pick up heavy things, you become a lot more confident in all areas of your life. Tune in to find out how you can stop hoping from one diet to the next and get strong as hell, just like Kim!
August 21, 2018
Episode 10: Body Image Issues & The Truth About the Mirror
On today’s episode, I talk with friend and California based fitness coach, Marci Nevin, about the ups and downs of her personal fitness journey. We talk about body image issues, looking in the mirror, and how Marci's life changed dramatically when she shifted her focus from how she looked to how strong she could be. People care less about how you look and more about how you make them feel, and Marci's journey is a testament to that reality. Tune in to find out ways that you can enjoy the process of fitness, health, and self-development as Marci gets vulnerable and shares her mindset shifts with us.
August 14, 2018
Episode 03: Why You Don't Have to Be Good at Yoga
On this week’s episode, I speak with the bubbly and inspirational yoga instructor Shireen Damghani about why you don’t need to be good at yoga and how it can give you more balance and mindfulness. We discuss why yoga is critical to getting stronger and being more aware of your own body- physically, mentally, and emotionally, and the concept that yoga (and working out in general) is a practice, as we are always trying, failing and improving.
August 11, 2018
Episode 02: Making a Setback a Comeback
Making a comeback a setback! Listen as my incredible friend and client Aurora tells us about her horrific car accident that left her unable to walk. Since recovering, she explains why the gym is a place she goes to build strength and find more meaning in her everyday life.
August 11, 2018
Episode 09: Best Fat Loss Workouts & Finding A Gym Family
On today’s episode, I talk with strength and fitness coach Nik Reese about how to set up the most effective fat loss workout and why you will succeed if you have a gym family. If you’re going into the gym without a plan or a support system, it’s probably the reason why you aren’t reaching your goals. Tune in to find out how to set up a plan that will allow you to have fun AND succeed!
August 7, 2018
Episode 08: Why You Need Exercise for Confidence & Longevity
On this week’s episode, I interview coach Chad Driscoll on why exercise is so important for boosting confidence and why it can be used as a preventative tool for disease rather than a reactive one! We talk about how to set yourself up for success by changing your environment as well as strategies to improve your intentions and intensity in the gym. Tune in to listen!
July 31, 2018
Episode 07: No Time to Workout? Here's How to Lose Fat!
On today’s episode, I talk with fellow fat loss coach and incredible mom of 2, Nichole G, who is strong as hell and has abs! We talk about ways to still achieve your dream body, whether you're short on time, hopping from job to job, or a mom t rules for losing fat even when life gets crazy.
July 24, 2018
Episode 06: Emotional Eating & Why You Need a Support System
On today’s episode, we talk about weight loss and strategies to cope with emotional eating and improve your relationship with food. As we dive into this episode, Carter Good, a fellow online fat loss coach, describes the importance of being self-aware in order to be confident, to be in control, and to talk about our struggles with others.
July 17, 2018
Episode 05: It's Never Too Late to Start
On today’s episode, we take a deep dive into mindset. We discuss the all-or-nothing mentality, getting started in the gym, getting back on track after holiday or a binge, and that more exercise isn’t always better. We talk about how removing limiting beliefs is the path to success and how it’s NEVER to late to start, whether you're 60, you’ve never stepped in a gym, or you have no idea of how many calories to eat. It’s never too late to change how you look and how you feel!
July 10, 2018
Episode 04: How to Stay Motivated and How to Leave Your 9-5
On today’s episode I talk to Elise Javetski, former high school teacher turned fitness professional on tips to stay motivated and what it’s like to leave a 9-to-5 job and dive into your passion! We discuss the importance of finding your tribe and why consistency and progress are what truly keep us motivated. Tune in to listen!
July 3, 2018
Episode 01: Creating the Right Mindset, Fitness as a Lifestyle, and Battling Injuries with Chris Belloste
Creating the Right Mindset, Fitness as a Lifestyle, and Battling Injuries with Chris Belloste. Chris is a Personal Trainer, a Boxer, and a huge motivation and inspiration for all sorts of gym goers - new and old! Listen as we talk about mindset, finding your groove at the gym, creating fitness as a lifestyle and how to fight back after being injured. Find him on Instagram at @cbfit617!
June 12, 2018
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