In this episode, Ian and I break down the four non-negotiables for achieving real, sustainable health and fitness results. Whether you’re frustrated with not seeing progress despite working hard, or you’re just looking for a clear blueprint to follow, this conversation lays out exactly what may be missing in your routine.Together, we cover the fundamentals of nutrition, fitness and progressive overload, the importance of sleep and recovery, and the ultimate “secret sauce”, consistency. This episode isn’t just about workouts and macros—it’s about building a lifestyle that actually sticks. If you give yourself three months and apply these principles, you’ll see and feel a transformation.
SHOWNOTES:
Sam’s LINKS:
https://www.shopltk.com/explore/Samcfit
Dream Recovery | code: SAM15
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Clearstem | SAMCFIT
Go to www.clearstem.com/SAMCFIT for 15% off.
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REMI | code: SAMCFIT
Go to www.shopremi.com/SAMCFIT for up to 50% off your custom night guard.
David’s Protein:
http://davidprotein.com/samcfit
Caraway | code: SAMCFITCarawayhome.com/samcfit
EMPWR by Sam App | *free 7-day trial*
https://www.empwrbysam.com/
My Macro Guide:
https://samcfit.com/macro-guide-only
Running Programs:
https://www.samcfit.com/running-programs
Follow SamInsta: @samcfit_ YouTube: https://www.youtube.com/@Samantha_Christine
Hatch Restore 3
Sam’s Nutrition Coach | James FreeInstagram: https://www.instagram.com/27healthandwellness
Topics discussed:
00:00 Intro + Life update
03:08 The foundation of nutrition, key principles
10:11 Macro Tracking + examples of under-eating or misjudging intake
13:07 Protein Intake + food quality (fear of eating protein, whole foods vs processed foods)
15:31 Meal prep + consistency (cheat meals, balancing indulgences while staying on track)21:27 Progressive overload basics
27:10 Tracking body composition changes
29:00 Muscle fatigue vs. failure and debunking the myth that lifting heavy makes women bulky32:25 Training frequency & at-home options
38:25 Why sleep is a game-changer
41:14 Recovery tools & strategies
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