The FitFoundations Podcast

In this episode, Sam discusses the relationship between alcohol consumption and weight loss/weight gain.  She talks about her views on alcohol and also what the research shows on the difference of moderate and excessive drinking on metabolism, sleep quality, and eating habits.ReferencesSuter PM. Is alcohol consumption a risk factor for weight gain and obesity? Crit Rev Clin Lab Sci. 2005;42(3):197-227. doi:10.1080/10408360591002167.Schrieks IC, Stafleu A, Griffioen-Roose S, et al. Moderate alcohol consumption stimulates food intake and food reward of savoury foods. Appetite. 2015;89:77-83. doi:10.1016/j.appet.2015.01.017.Tappy L. Thermic effect of food and sympathetic nervous system activity in humans. Reprod Nutr Dev. 1996;36(4):391-397. doi:10.1051/rnd:19960405.Yeomans MR. Alcohol, appetite and energy balance: is alcohol intake a risk factor for obesity? Physiol Behav. 2010;100(1):82-89. doi:10.1016/j.physbeh.2010.01.012.Follow Sam on IG at @fitfam_bysamLearn more about the Fitfam at www.fitfambysam.com

In today's episode, Sam debunks some myths about women lifting heavy weights, and discusses all of the benefits of lifting heavy. She also outlines proper techniques and how to progressively overload your workouts to get the most bang for your buck. Follow Sam on IG at @fitfam_bysamLearn more about the Fitfam at www.fitfambysam.com

In today's episode, Sam talks about what the heck macros are, the steps involved to learn how to track macros like a pro, and how tracking macros can help you achieve weight loss and ultimately change your life.  Follow Sam on IG at @fitfam_bysamLearn more about the Fitfam at www.fitfambysam.com

In today's episode, Sam discusses what she calls the different seasons of fitness.  She explains what fat loss, maintenance, and a bulking phase are and what it looks like spending time in each phase or season.  She talks about how to properly cycle through these seasons and how long it will take you to achieve the body of your dreams.Follow Sam on IG at @fitfam_bysamLearn more about the Fitfam at www.fitfambysam.com

In this episode, Sam discusses strategies to help you feel your best on vacation while also still being able to enjoy your time.  Because as always it's important to find that balance in life. Follow Sam on IG at @fitfam_bysamLearn more about the Fitfam at www.fitfambysam.com

In this episode, Sam talks about the challenges of transforming diet and exercise into a sustainable lifestyle. She discusses the common pitfalls of weight loss maintenance and provides 10 signs to recognize when health and fitness have truly become a permanent part of your life. Follow Sam on IG at @fitfam_bysamLearn more about the Fitfam at www.fitfambysam.com

In today's episode, Sam discusses the differences between physical hunger and emotional hunger and a technique you can use to understand which one you're feeling.  She also dives into why we emotionally eat and talks about specific strategies you can implement today to stop the emotionally eating and build a better relationship with food.Follow Sam on IG at @fitfam_bysamLearn more about the Fitfam at www.fitfambysam.com

In this episode, Sam discusses the difference between eating healthy vs actual fat loss and how to achieve both of them.  She also goes over how diet culture has affected our beliefs and thought patterns for decades and how to navigate this new diet culture we're faced with today. Follow Sam on IG at @fitfam_bysamLearn more about the Fitfam at www.fitfambysam.com

New experiences can be a bit uncomfortable at times. In this episode, Sam breaks down some actionable steps to help you get over your gym anxiety so you can feel confident and more comfortable every time you walk into the gym. Follow Sam on IG at @fitfam_bysamLearn more about the Fitfam at www.fitfambysam.com

In this episode, Sam discusses the importance of learning to stay consistent to reach your health and fitness goals.  She goes over 9 practical strategies that you can implement today to help you be more successful in getting results and continuing to see progress. Follow Sam on IG at @fitfam_bysamLearn more about the Fitfam at www.fitfambysam.com

In this episode, Sam breaks down the different ways your body burns calories and why having a step goal can be so beneficial to weight loss.  She goes over several studies discussing the connection between daily movement and hunger management, fat loss, as well as weight loss maintenance.  You can find all the references below:•PMID: 29289613 Homeostatic and non-homeostatic appetite control along the spectrum of physical activity levels: An updated perspective•Burton, H.M. and E.F. Coyle, Daily Step Count and Postprandial Fat Metabolism. Med Sci Sports Exerc, 2021. 53(2): p. 333-340.•Sullivan Bisson, A.N., S.A. Robinson, and M.E. Lachman, Walk to a better night of sleep: testing the relationship between physical activity and sleep. Sleep Health, 2019. 5(5):•Foright, R., et al., Effects of Exercise during Weight Loss Maintenance on Appetite Regulation in Women. Transl J Am Coll Sports Med, 2020.•Foright, R.M., et al., Is regular exercise an effective strategy for weight loss maintenance?  Physiol Behav, 2018.•Mayer, J., P. Roy, and K.P. Mitra, Relation between caloric intake, body weight, and physical work: studies in an industrial male population in West Bengal.  Am J Clin Nutr, 1956.Follow Sam on IG at @fitfam_bysamLearn more about the Fitfam at www.fitfambysam.com

In this episode, Sam talks about 7 steps you can implement to successfully lose 50 pounds and also feel confident that you can keep that weight off for good.  She also discusses some mindset tips and how to know if these steps are actually working for you. Follow Sam on IG at @fitfam_bysamLearn more about the Fitfam at www.fitfambysam.com

In today's episode, Sam discusses the different types of cognitive distortion that could be holding you back from being successful with your health and fitness goals.  She also discusses the answer to jump over these mental hurdles. Follow Sam on IG at @fitfam_bysamLearn more about the Fitfam at www.fitfambysam.com

In this episode, Sam walks you through her journey from being an unhappy grad student to bikini competitor with an eating disorder to trainer, business owner, and living a happy balanced lifestyle. Follow Sam on IG at @fitfam_bysamLearn more about the Fitfam at www.fitfambysam.com