Own It with Samantha Warren

On today’s episode I have Dr. Stephen Cabral, a naturopath who suffered severe health complications starting at the age of 17. He saw over 50 different doctors, tried over 100 different treatment protocols, but still saw no hope of recovery. Now, he’s overcome his health issues and wants to share his message with the world: don’t let anyone tell you that you have to suffer for the rest of your lif...

Do you compare yourself to others on social media or in real life? Cool, me too. It’s easy to forget what happens behind the perfectly curated photo, the lighting, the poses, or someone’s nice jacket. Maybe you’ve wanted to look or be like “that girl,” but just because someone’s appearance seems great, does not mean their quality of life, relationships, family life or self-esteem is great. On this...

Our cookbook and healthy habits guide, Balanced Eats is FINALLY here!! One copy at a time, our goal is to help you remember that you aren’t alone and that you have the power to rebuild your relationship with food and quit your self-sabotaging. Just because you have struggled with food in the past does not mean that you need to struggle with food for the rest of your life. If you are struggling, we...

Do you feel restricted with the foods you can eat or have a hard time being flexible with your diet? On this week’s episode of Decades of Strength, we invite a very special guest, Sarah Duff, to help us chat about how to regain control and reframe your mindset around food. We discuss our unique relationships with food and how we successfully allow ourselves permission to eat anything we want. Tune...

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 he...

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...

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...

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 un...

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 m...

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 m...

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 kno...

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 frequen...

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!

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.

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 an...

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 Str...

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...

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...

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 t...

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 favorit...

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...

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 t...

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.

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-mara...

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!