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 q...
Oct 19, 2022•26 min•Season 1Ep. 39
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 See omnystudio.com/listener for privacy information.
Oct 16, 2022•5 min
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, a...
Oct 12, 2022•27 min•Season 1Ep. 38
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 See omnystudio.com/listener for privacy information.
Oct 09, 2022•5 min
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 ch...
Oct 05, 2022•28 min•Season 1Ep. 37
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 See omnystudio.com/listener for privacy information....
Oct 02, 2022•5 min
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 me...
Sep 28, 2022•28 min•Season 1Ep. 36
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 See omnystudio.com/listener for privacy information....
Sep 25, 2022•4 min
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 hi...
Sep 21, 2022•29 min•Season 1Ep. 35
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 See omnystudio.com/listener for privacy information....
Sep 18, 2022•4 min
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? Sen...
Sep 14, 2022•25 min•Season 1Ep. 34
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 See omnystudio.com/listener for privacy information....
Sep 11, 2022•5 min
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 ...
Sep 07, 2022•26 min•Season 1Ep. 33
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. Learn more about your ad choices. Visit megaphone.fm/adchoices See omnystudio.com/listener for privacy information....
Sep 04, 2022•4 min
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. Learn more about you...
Aug 31, 2022•28 min•Season 1Ep. 32
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. Learn more about your ad choices. Visit megaphone.fm/adchoices See omnystudio.com/listener for privacy information....
Aug 28, 2022•4 min
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 s...
Aug 24, 2022•26 min•Season 1Ep. 31
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. Learn more about your ad choices. Visit megaphone.fm/adchoices See omnystudio.com/listener for privacy information....
Aug 21, 2022•4 min
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 t...
Aug 17, 2022•28 min•Season 1Ep. 30
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. Learn more about your ad choices. Visit megaphone.fm/adchoices See omnystudio.com/listener for privacy information....
Aug 14, 2022•5 min
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 ra...
Aug 10, 2022•28 min•Season 1Ep. 29
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. Learn more about your ad choices. Visit megaphone.fm/adchoices See omnystudio.com/listener for privacy information....
Aug 07, 2022•4 min
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 l...
Aug 03, 2022•27 min•Season 1Ep. 28
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. Learn more about your ad choices. Visit megaphone.fm/adchoices See omnystudio.com/listener for priva...
Jul 31, 2022•5 min
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? Se...
Jul 27, 2022•24 min•Season 1Ep. 27
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. Learn more about your ad choices. Visit megaphone.fm/adchoices See omnystudio.com/listener for privacy information....
Jul 24, 2022•4 min
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 abou...
Jul 20, 2022•29 min•Season 1Ep. 26
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. Learn more about your ad choices. Visit megaphone.fm/adchoices See omnystudio.com/listener for privacy information....
Jul 17, 2022•4 min
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. Learn more about your ad choices. Visit megaphone.fm/adchoices See omnystudi...
Jul 13, 2022•28 min•Season 1Ep. 25
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. Learn more about your ad choices. Visit megaphone.fm/adchoices See omnystudio.com/listener for privacy information.
Jul 10, 2022•5 min
