The Skinny Confidential Him & Her Podcast - Lauryn Bosstick & Samantha Christine On How To Actually Get The Body Of Your Dreams & Build More Confidence

Episode Date: September 3, 2026

#1,003: Join Lauryn Bosstick as she sits down with Samantha Christine – fitness entrepreneur, certified personal trainer, and nutritionist who has built her career around helping women fuel their bodies confidently, train with purpose, and become the strongest versions of themselves. In this episode, Samantha gets real about her transformation through strength training and completely transforming her relationship with food, fitness, and her body. She breaks down why women shouldn't fear getting "bulky," how to actually eat more to lose fat, the power of lifting to failure, and what a realistic training routine looks like. Samantha also opens up about rebuilding her life through discipline and mindset, the daily wellness habits that have changed everything, her approach to whole-food nutrition and body recomposition, and creating a life built around strength, confidence, and intention.   For Detailed Show Notes visit TheBossticks.com   To connect with Samantha Christine click HERE   To connect with Lauryn Bosstick click HERE   To connect with Michael Bosstick click HERE   Read More on The Skinny Confidential HERE   Head to our ShopMy page HERE and LTK page HERE to find all of the products mentioned in each episode.   To learn more about Samantha Christine visit https://samanthachristine.co.   Get your tickets now for Dear Media by Day at http://dearmedia.com/events.   This episode is sponsored by The Skinny Confidential Get your routine back! For a limited time get 25% off at https://theskinnyconfidential.com.    This episode is sponsored by Opill You can find Opill at most major retailers, in-stores and online.   This episode is sponsored by The RealReal Get $25 off your first purchase when you go to http://TheRealReal.com/skinny.   This episode is sponsored by egglife Find egglife wraps chillin' in the fridge at Aldi, Whole Foods, Kroger, Target, Walmart & more. Visit http://egglifefoods.com to find a retailer near you   This episode is sponsored by WACOAL Visit http://WACOAL.com and use code SKINNY at checkout for 10% off your first purchase. Offer valid for new customers only. Limit one code per customer.   This episode is sponsored by Tatcha Visit http://Tatcha.com and use code SKINNY for 15% off.   This episode is sponsored by The90 Head to http://The90.com and use code BOSSTICKS for $50 off. Produced by Dear Media

Welcome back to the Bostics. Today, it is a one-on-one conversation. It is me and Samantha Christine. I'm sure you've seen her on Instagram. She's a fitness entrepreneur, certified personal trainer, and a nutritionist. In this episode, Samantha gets real. We talk about her transformation through strength training, transforming her relationship with food, fitness, her body, beauty,

all the questions that you want to know. Okay, we go there. We talk mindset, daily wellness habits, and her approach to body recomposition. With that, let's welcome Samantha to the show. Okay, so this is what I want to tell you about hair extensions. This is my theory. Yes, tell me.

This is real out there. I used to wear clip and extensions in my hair. And I used to wear them all the time. And I had blonde hair like you. And I would wear them for shoots. And I would wear them when I got glammed up. And then I would take them out when I was like home, letting it all hang out. And I decided to just stop wearing them.

and just wear my hair short. I think that the clippin extension or the extension is energetically telling your hair not to grow. I totally agree with that. Is that weird? No, it's not. I agree. About a year ago, because I had a few, like, bonded extensions around my hairline. And I was like, okay, I'm going to take those out because I started my Iron Man training.

And then I was like, my hair is not a good place. The chlorine ruined it even worse. But I feel like since I've been wearing like clippins, it's, Nothing's been growing. Like it's stopping that growth process. And then if it's real hair, you have the energy of someone else's hair on you. I think the body like feels the extension and just stops growth. And I, someone's going to have some scientific explanation for this because I've read something about it.

If you want to grow your hair, I would say take the extensions out. Just let your hair be as it. be as it is in its natural state or at least as much as possible. Like don't wear them when you don't have to. Right. And if you guys are listening and you have actual extensions in the hair like that are stuck in there, my hair, I had extensions once. It never grew with extensions. No, same. That's why I did away with it. Yeah. So when you stopped wearing all the clipins and did it started growing? Well, there's three things I did. It started to grow when I took those out and then I went Burnett, which, you know, blonde is hard on hair. So much healthier. Yeah. And I also started eating organs. I told you

I know you told me that. I need to get on that. I have a hard time digesting red meat because I had this thing called Alpha Gal. Are you familiar with that? So it's where you can get bit by a tick at any point in your life and it creates this like autoimmune response that basically gives you a red meat allergy. I heard about that. So you know what I'm talking about. So a few years ago, I just started getting like hives, stomach pain, bloating. Like I would look like I was seven months. once pregnant after eating red meat and I got blood work done and it was alpha gal and since then like my levels went down I can tolerate it but not to the point that I used to so I don't know I'll to give it a try again did you see the tick bite no so how do you know you got bit by a tick it has to be they said it could have been when I was seven years old and I would have had no idea so interesting to me it's like in your body and then your body can just like give an immune response like

something can trigger it. That's so weird that there's a tick that makes you not eat red meat. Very weird about that. Well, it's something where they bite the deer and then the deer contains something. Like, somebody's going to have to comment on this and tell us exactly what. But the, it's from the deer that they bite previously and then bite you. Okay. So try paleo valley organ complex. It's like a, it has all the aminos and all the stuff. Okay. So at least if you can't eat organ meat, just I drink amino acids all day. But you could also just get this. Paleo Valley, those are the three things that I think made the difference. I love their beef sticks and I use their bone broth protein. There you go. So it's a great brain. I'm going to be my next. So that's my tips. But honestly, your hair looks beautiful and I know you do a lot of swimming and it

looks amazing for how much swimming. Thank you. That means a lot. I feel like it's not where it was, but that's okay. We're working at it. Okay. I want to get into why I wanted you on the show. I found your page. I think it was served to me because I'm so into weightlifting. And I noticed that there was this girl, you, who's so vibrant and so passionate about showing weightlifting and running and all the different things you do and your discipline. And I was just like, I need to have this person on the show. So I was following you, watching everything you were doing. You're so inspiring. Three kids. Crazy. You're busy. And I just want to, I feel like I want to pick your brain in this episode on all the different things and tactics and habits and disciplines that you do to get your Sam blueprint.

I love that. Oh, the same blueprint. Okay. Ask away. Okay, let's start at the beginning. You love weightlifting like me. How did you get into it? Like, how did we get this divot in the arm? How is this even something that interred your ether? Goodness. You know what's funny is I was not athletic growing up. Like, not coordinated. I tried out for volleyball in sixth grade. Didn't make it and was like, okay, I'm done. I did a lot of arts and dance and things like that theater. And I didn't get into my fitness career until after college. In college, I gained 20 plus pounds. I ate Taco Bell all the time. I smoked weed often and I drank often. And I wasn't moving my body. Like, I think I went to the gym maybe twice all four years of college. So college to me, it's kind of like I look back and I'm like,

who was that version of myself to where I'm at now, you know? But after college, I moved back home and my parents invited me to a crossfit class. So they did like a ton of crossfit. And I was like, okay, I'll give it a try. I did one class and I just really fell in love with like the challenge it brought. I mean, I completely died. Like no joke. At one point, the coach was like, are you okay? Because I was like blacking out. But there was something about that that I was like testing my body and I survived it where I wanted to continue. And so I started running. I started lifting weights not to the point where I am at now, but I started seeing like the little changes it was making to my body and it's just like I wanted more of that. So it was kind of just like the challenge

it brought. And then like seeing the process of what it was doing to my body is what kind of truly just became like an addiction. Well, it shrinks your body composition. It does. And I'm on a mission to tell every woman that because there's a lot of confusion around it. A lot of confusion. And I think a lot of women are going about it in the wrong way, not knowing. Yeah. And I think for me, for me, me, I used to think lifting heavy five years ago made you bulky. And then bringing people like you want who are, you look amazing, go look at her on YouTube, you guys. Go look at her Instagram. Is a testament to what weightlifting does if it's done right. Some people want to be bulky. Yeah. I don't think that's the look you're going for. It's not at all. Right. So I think that

that's important to showcase someone who's not going for that bulky look, but still lifting weights. it's really hard to get bulky. Women don't realize that. It's so hard. Michael lifts weights five days a week and he's like, I wouldn't call him bulky. He's like, he's been doing it since he was 12. It's a lot of work. I feel like it's also maybe some drugs with the bulky.

Absolutely. Supplements you're taking. You have to be eating in a surplus. You have to be lifting more and more weight each time. You're never going to like just stay at a certain weight. And it takes years. Like a lot of these athletes that you see on Instagram, maybe that do CrossFit or that are bodybuilders that have that.

composition where you're like, oh, that's bulky. I don't want to be like that. They've been doing that for like 10 years, you guys and doing so much to try to get there. That's why it's important, though, for people like you to be a face of weightlifting, because this is what weightlifting looks like. I know you also do cardio and swimming and running and all the things, but I feel like the little changes, how it shrinks your body composition is insane once you start to notice. And it's the best feeling. Yeah. Like there were so many times in my life where I was just trying to chase skinny. Yeah. And I didn't like who I was. when I was chasing skinny. When I shifted my mindset and my discipline and my daily structure

of what I was doing to chase strength and strong, I became a different person. And then eventually like my body composition could just completely change. It does something to your mental state where you do stop chasing skinny. I would love for you to speak more on that. You said, you mentioned you started chasing strength. For me, same thing. And also mindset and how I feel. Yes. When I was chasing skinny, I was eating less and doing all the cardio. Okay. The difference between that and chasing strong is I started eating more food and I started doing less cardio and lifting weights. For me, it started with the mindset. I was the woman that was weighing herself every single day on the scale, which I think is something else we need to talk about that is harming more women than they think.

And I was looking at that number and that was dictating how I was living my life every single day when I was chasing skinny. I would try to do that. I would try to do that. I was harming more women than I was up on the scale, if it would fluctuate a pound up, which, let's be honest, like we're women in our cycles. It's totally normal for us to gain three to five pounds a month when it comes to water retention, blood volume, depending on where we're at in our cycle. So if I saw that fluctuation, I would be in a state of like, we got to restrict because we got to be skinny. When I started chasing strong, I stopped weighing myself every day because I started educating myself that It's normal to fluctuate those three to five pounds.

Let's stay consistent with fueling my body instead of restricting and lifting weights to support longevity and the way we feel every day. I also think to your restricting point, when you say I'm restricting, that's an affirmation that you're putting out into the world. Energy. And by the way, like, restricting could mean you're restricting money. Yep. You're restricting love. You're restricting all the good things. Relationships.

When you say I'm restricting, that's what your body hears. Absolutely. So I think reframing just saying the word restricting is your point strength. So much more healthy for your mind. It is. I mean, I remember times where I would get invited to go out to dinner and I feel like I didn't deserve to eat so I wouldn't go out with my friends and enjoy that time. Like it took over my mind in such a unhealthy way. It's toxic, truly, at the end of the day.

Have you talked about this on your social media of how restrictive you were before you changed your mind? I think I've touched on it a little bit, not into the full depth. I mean, there was a point in my life where I had an eating disorder. And I definitely have talked about that. But I don't think I've touched so much on the fact that it was years of daily restriction. To your point, that was an affirmation that just took over every aspect of my life. And I know there's probably women listening to this right now that's like, I'm in that spot. And I just want them to know it's they don't have to be forever.

They can get out of it with the right mindset and the right discipline. What was the epiphany that made a change or was it slow? That's a great question. I think there was a point where I knew I wanted to get out of it. And about, I would say, four years ago, five years ago, I was, I had a completely different life. I was in a different career. I weighed a lot more. I wasn't working out.

I wasn't fueling myself well. I didn't love myself the way I should. And I was in a very toxic marriage. And it came to a point where I realized, dang, I have one life to live. Like, I don't want to live my life like this. Like, I want to learn to love myself so I can give and show up the way I want to, to my friends, my family, my kids.

Like, kids change that for me. And so I just started doing the hard and stopped making excuses. I think that the biggest barrier that we have from seeing that vision of what we want to be, to look like, to perform like, it's the excuses. And if we can just stop with the excuses, it's amazing what we can really do. So I stopped making excuses. I started going to the gym. I started eating right.

And the days that I wanted to quit, I kept pushing through. But on the flip side, I also set a realistic plan that I could stick with. I think so many women and people, we have this like unrealistic idea of, oh, I got to go on this diet. That sometimes is a lot of restriction, right? Or I've got to do this workout program. That maybe be just too many days of working out. It's like I knew what I could stick to and I stuck with that and then gradually increased. And then over the course of like a year, I was a different person.

And because of that, that energy to your point, I started loving myself. I started creating positive atmosphere, that energy. It opened up so many doors, which led me to a new career. It led me to a newfound love, physical love, my fiance now. And it led me to a newfound love and myself. When you decide to leave your marriage, are you at social media on this point? No. I did not get on social media until 2023.

And what advice would you give to someone who's listening that wants to get out of a relationship. Because that's a lot to entangle and it's way more complex and complicated than people think. I agree with that. It's also more complex when you have kids. Right. I had kids. For me, it was when it was twofold. It was when the bad days outweighed the good. And when I say bad, toxic days, I'll weigh the good. And it was when I started seeing affect my kids in a negative way. To me, it was like, okay, could I stay in it forever and survive? Yes. but I'm not about to let my kids see that. So at that point, that's when I knew how to get out.

And to me, it's like I'd rather be a single mom with my kids in a healthy and happy home than be in a home full of, you know, toxic energy. Five years to change your life is not a crazy amount of time. And I think I would love to stress that to anyone who's listening. Five years, I don't think that sounds like a, I mean, to change. your whole life in five years is pretty cool. It really is. Thank you. What advice would you give to someone who's listening that does want to take five years to focus

and just change their entire situation? I would say ride the wave. I felt like for me, when I started making these changes to better myself, it was just like this wave I was riding where I just kept with that momentum. And it was like when things were offered to me, I just said yes. Like I just started opening my heart, my mind, my soul to things. versus letting fear come in and me get off that wave if that makes sense. And so I just kept writing the wave and saying yes to things and testing myself and challenging

myself in new ways that maybe I wouldn't before. Because in my head, I'm like, okay, what I was doing before wasn't working, right? So it's like, how can I break out of my shell and just like try new things to become the best version of myself? And for me, luckily, it paid off. And what are the little disciplines that you do every day that you've done over the last five years you think have really added up. The two things that come to mind first are nutrition and fitness. Nutrition first. I just started eating better.

And it didn't just change my body composition, but it changed the way I felt. So I focused on whole foods. I cut out the packaged foods. I'm also a big believer in like a 90-10 balanced lifestyle. So like, yes, I still eat Chick-fil-A with my kids. Yes, I still go get ice cream. But the majority of the time, I'm trying to pick like whole foods, like lean meat, eggs, rice, potatoes, fruits, veggies, all the fiber, like things that are from the earth,

like single ingredient foods. And I started making that my diet. I noticed that not only did I feel better, but I feel like I could like think better, which I'm sure like you're the same way. Like you eat pretty clean. Like you feel that way too. And when I would start going on vacation or eating out and like letting myself like slip up or whatever, like I didn't feel good. So it was like for me, I'd rather stay on that course of like just. fueling myself in the best way. And then I started lifting, but like with intention, there's a difference between going to lift at the gym once or twice every couple weeks and not like sticking to a plan and then lifting, going into the gym, lifting with intention in a program

that you're following where you're three to four to five, however many days a week, sticking to it, week after week, getting stronger and stronger. So I think those two things, like, are non-negotiables for me. Absolutely. At the end of the day, I will never stop doing that. I also started giving myself more me time. I think for the longest time, my identity was just my kids, especially in my marriage, to the point where I was like, who am I? Like, who am I?

I don't even know who I am. Like, that's so sad. Like, I want to show up to be the best mom I can be. I didn't know who I was. And so when I started fueling myself and giving that time to work out, eat right, go do the random hair appointments, the nails, me time, even if it's just me like doing my meditation or breathwork or whatever. It's like that's fueling me to be the best version of myself. So I would say like those three things are by non-negotiables. Have you noticed your kids energy based on how

you shifted in the last five years? Absolutely. It's amazing what kids can pick up on. They're so resilient. Like they're such cool little humans. I think for me when I started paying attention to to my health in a very intentional way, they saw that and they started implementing that same lifestyle. So for example, they know in our house, like, we eat our protein first. And they have their plate. They don't have to eat anything else on their plate, but like they're eating their protein. If they don't eat their protein, they're eating it for breakfast the next morning or whatever meal is next. Like, that's just how we roll. But they know why. It's not because I just want them to eat it. It's because protein makes you strong, right? So it's like those little things like that. And when

they see us working out, they join in with us because they like the way it feels. They want to be strong. Mentally, physically, it's like they just started molding to the lifestyle that we've built. Over the last five years, what are the tiny tweaks you've made? You've mentioned the big ones. What are the little ones? You said it earlier. Affirmations. Yeah. That's the easiest thing you can do. What do we do every day? We talk. We can talk to ourselves every single morning. Take 30 seconds. Take 15 seconds. and say a few positive affirmations or things that you want. And it, like, can transform your day. Like, I've heard you talk about it, too, on podcast.

It's like affirmations are everything because it, like, literally changes the way you think and perform. So it's like, for me, it's, okay, here's what I want. It can be simple, too. It's like, for today, this morning, I said, I'm confident. I'm strong. I'm going to go do an amazing job on the Boss Six podcast. And I'm so grateful to have the, opportunity. And I said that a few times. And the way I felt from before, which was,

I'm honest, a little nervous to come on in this amazing show to after. It's like a new confidence and just peace I found within myself. So it's so crazy to catch yourself too in a spiral. And then bring yourself out of it. It requires like a 5D self-awareness. Yeah. Do you have moments like that? Like do you have the same practices? I will, I'll be in a spiral about something and I'll just, I'll affirmation my way right out of it. But I think what I've learned a lot through Louise Hay, I talk about this a lot, is that a negative statement is also an affirmation.

Yeah. So, agreed. Like, an affirmation can also be negative. It can also, I think. And it can also be things besides words. It could be people. Right. It could be jobs.

Right. Do you know what I mean? Yeah. Energy. It's the energy. So it's all. all connected, which is wild. And so it's like, look at your life. See what feels off. See what feels negative and cut it out. Yeah, you almost have to audit your life and see where the weak spots are.

Everyone has them. We all have them. And I think like a good one is if you have a problem with money and you listen to the way you talk about money, I'm broke. I don't even want to say that, by the way. I'm like, money grows on trees, bitch. We're not doing that. Never going to be broke, millions and millions. Like, I remember being 20 and broke. Right. I remember visualizing money on trees. Like, I can remember being like a broke bartender and thinking that.

And I think when you're in a scenario to go the opposite direction of what you're feeling is important if it's a negative one. I also feel like gratitude super important. Yeah. Gratitude, like, changed my life. Yeah. And expressing that. Any other little wellness things, I think. feel like you're a good person.

Ooh, I mean, the ones that we see, like I love sauna. Okay. I do that about two to three times a week. I like to cycle back and forth, like cold water to sauna. So I'm not one that stays in the sauna for a long time. Like, I'll do like 10 minutes, 15 max. But I like to cycle, like going straight to either like a cold shower or cold tub. I also don't like to keep my cold tub too cold.

A lot of women are telling me this. They don't like it too cold. I like it around like 55 degrees. So. I think I have an intensity problem. I mean, same. I just don't like being cold also. But I mean, I've heard too, like on social media, it's like not great for your hormones.

If it's too low. I heard that too. Who knows? It does something to like my windshield wipers. I feel like it clears my aura. No, same. I don't know. It's, I think it's a great tool.

So I do that like two to three times a week. I love red light therapy. Okay. I love calming any atmosphere I'm in. That's a good one. And I do that through. smell light and sound. Like the five senses. Yes. Yeah, there's more, obviously. That's important. But like even when I

travel and like at home, like I love ambient lighting, like I never have an overhead light on. Oh, can we just get rid of that unless it's to make us look good on the podcast? Thank you, right? You don't have a dimmer in your house. Let's buy a dimmer. They're $20 at home deep. Let's get a dimmer. It is worth the investment. Please. I also love like colored light bulbs. I think it's called like Wiz brand or something. I get off Amazon, but it connects to your phone. So you can kind of like change it throughout the whole house. But I do like a lot of like red lights and sometimes like purple lights.

Like I just like love ambient lighting. So I do a lot of lamps. I love music. So if I'm at home, I always have music playing with that that's like chill EDM music or I love like piano jazz. Like what you guys had in the lobby. It was like this is everything playing. is like smooth piano jazz. That's a big one for me.

And then smell. Like I love essential oils, diffusers. Just like those combine. I just feel like create a calmer atmosphere for me to like perform in. Your nervous system feels really regulated to me. Well, I feel like sometimes I do a good job fooling people then because it's not always the case. But I do feel very grounded, especially in the season of life, which is good.

Yeah. And sometimes I think it takes a lot to get there. have to recognize where you're out of alignment to ground yourself and how you want to show up. Absolutely. You can tell, though, that you've done the work to get yourself to show up grounded. Does that make sense? Yeah, thank you. Yeah, it's, you can tell. Thank you. Yeah. You know, it's like, I've been at so many points in my life where I felt out of control. And I recognized now out of it that I don't like that feeling and I never want to get back to that. But because I was so out of control is because I

wasn't grounded in who I was. So it's like the daily work of showing up to stay grounded. Because it's not like you get to this point and you're like that forever. It's like a constant daily work that you have to put in. That's why strength and fitness is so great because it really it does have the ability to, you could be spiraling about something and go lift really heavy in the gym and you walk out feeling completely different. It's therapy. Yeah. It really is. Truly therapy. What are the things that you love about the relationship that you're in now? You mentioned your fiancé. I just met him.

You guys are adorable. Thank you. What are the things that you think really work for you guys? Well, we're completely opposite, which is very funny. That's great. Super calm, mellow. He is a Navy SEAL. He's in the reserves now.

So he's like, yeah, he's. A lot. That's why he's calm. Yeah. I'm like, anything that stresses, I'm like, aren't you stressed about this? He's like, I've been to war and seen some. crazy stuff. This is not stressful. So honestly, I think his approach to just being so calm helps bring that level down for me and makes me more grounded. But you know, what's funny is

we both have been married prior and we weren't perfect. Like I look back at the relationships that I've been in and I'm like, I definitely made my fair share of mistakes and same for him. And I think that when we found each other, we were in such a good place in life for both of us where we did the work, where we appreciated each other. Like every single day, it's like, I look at him. I'm like, I have so much appreciation for you, which makes me want to love you more each and every single day. So it's like, we're constantly appreciative.

But like, I don't people say this. Like, we still date each other. And I think that's so important. And people lose that. They do lose that. A lot. Yeah, yeah, yeah. It's important to remember that to make time for your spouse, not just with the kids.

Exactly. It's a conscious effort. It's a conscious effort. And I think part of that, too, is like communication. It's like when you're dating, you're talking about all the things. And so it's like for us, communication, we have the deep conversations, but we also have those conversations that are just like, how is your day? Oh, did you see blah, blah, blah, stop by?

Like, did you get to talk to them? Tell me about the conversation. Like, the little conversations that sometimes get lost with long marriages. The long marriage, I think, to be in a marriage that you absolutely. hate and to your point earlier that out the bad outweighs the good yeah life is too short to settle in a circumstance where you feel like you're in the mud every day what would you say you've been married for a long time i about marriage yeah like what makes it last in a healthy way i think what i like about my marriage is i like my husband i'm not talking about love i like my husband i would

rather be somewhere with my husband. I would rather go on vacation with my husband. I feel that. I like him as a friend. And that's like cheesy, I think a little bit. But we we like to have fun. And when we go away from my kids, we do have fun. And we have the same sense of humor. And it's like, we're friends. If I didn't like him as a friend, why the fuck am I married? Yeah, it's like, what's the point? No, I don't want to, because I'm supposed to be because it's like a good example for my kids. I don't like I don't think it's a good example to be in a relationship where you hate each other. And if you are in a relationship where you hate each other, it's and you have kids like they see that. Yeah. And it's like they're going to grow up to think that's normal and baseline, which I feel like so many people have been in that same situation.

Also when you want to escape each other, like I notice a lot of people are like, oh, I got it. I need a break. Like, I, of course, I need a break from Michael. He's annoying sometimes. Yeah. We also like that with our people. Yeah. But I don't look to escape my marriage. I like to bring it with me where I go. That's what I think the secret to our relationship is. That's so good. That's such a good point. But it's not perfect. And he annoys the fuck out of me and I annoy the fuck out of him. It's like definitely there's annoyances. But that's like a friend. Yeah. You have that with friends too. And you work through it. Yeah. Um, I love what you said, though, about constantly dating each other, too.

I think that's important. Yeah. And, you know, it makes it easier to do that because we do split custody. So, like, my ex has boys 50% in the time. His ex has our daughter 50% in the time. We had the same parenting plan and structure. So it's like the days we don't have them, we can do whatever we want. So it's like traveling, going on date nights, things like that.

So we have the freedom to, like, kind of date, you know, in a way. which is nice. But yeah, just like anything else in life, where there's career, your workouts, like you got to work out the relationships too. You also have to like make time, like what you just said to be away from the kids too. I think it's like we can't always just be about the kids.

I know people that have like toddlers, four or five year olds that have not been on a trip without the kids like with their spouse. And like that blows my mind. That might work for people. Listen, everyone's different. Yeah, but it's like having that time to get away, too, with your spouse, I feel like is so important.

I'm probably going to get some hate for that. But I'm like, listen, everyone is different. That's true. You've got to do what works for you. That is true. I agree with you. I need to find who I am as a wife and also alone. Yeah.

Oh, yeah. And, like, I think taking trips alone, too, is great. Or, like, even, like, date nights for. yourself, I think it's great. Or like the foot spa when I go alone. It's like my favorite thing ever. It's the little things. It's the little things. Yeah. How do we get the divot on the arm? You have the Kardashian divot. Thank you. On your arm. And this divot, I'll tell you why I love it so much. It to me shows that you've spent some time in the gym and you're disciplined with your weightlifting. And you can't buy that. You got to earn it. You got to earn it. You got to earn it.

Yep. So tell us about the divot. So that came through just like a full body recomp. Just lifting. It's just lifting. But, you know, in a body recomp, you're lowering body fat and you're increasing muscle mass, right? waiting for my divot. Girl, you got it. Like, keep on. I was what to say, but like, you just had a baby recently, right? But I'm waiting for my divot. Well, if you keep consistent, that's another thing, too, is like, it takes time, right? Like, it can take people a couple of years to get to that point depending on where they've started.

But I think through, the biggest thing is nutrition. You got to eat right. Okay. Depending on where you're at, you have to change your diet. So, like, a lot of women I find aren't eating. eating enough because of that, their metabolism is slowed and they're not going to be able to lose the body fat to see any muscle underneath, right? So a lot of the times it's just like eating more, but focusing on the protein. One gram of protein per pound of body weight is really what I say.

Like it's going to be a really hard time to build muscle mass without eating enough protein. So eating enough protein combined with good progressive overload program. So for me, I would say for somebody that's starting to lift, start with three days a week. Okay. And if you can increase to four to five days, specifically with the arms, hitting that two days a week. What's your perfect,

if you could wave a wand for your own schedule? Yeah. Of fitness per week. I would say, hmm, that's a good one. For me, I would say four days a week. Okay. Of lifting.

Okay. I would do two upper, body, one lower body, and one full body. I would do one day of low intensity, studied state cardio, so where you're in zone two cardio. That's hell. It's hell, but like the sweat feels so good. No, but you are like a runner. I got to talk to you about this. Well, you don't have to run. I mean, you can go with Stairmaster, elliptical walking, like inclined treadmills great. Not everybody likes to run. I totally get that. And like, I don't honestly think it's like the healthiest form of cardio as well. You just get like a high from it.

I do. I've never got that. I know. It took some time. I used to not be a runner, but I kind of fell in love with it. You tricked yourself into it. I tricked myself into it. And then I just started signing up for races and I'm still here.

And then I would say like one to two rest days in there. You could supplement one day with like a Pilates day. That's something that I'm trying to do more of. It's like Pilates and just like really working on like core and mobility. That's what I like for my rest day. Okay. Yes, which is great. Pilates.

Yeah. And it's so great. Especially like the older you get like mobility is everything. That's why I love P-Volve. Okay, I have, I love people. Oh, my God. We got to send you my kit. Oh, yes.

Thank you. Love Peeval. I think it's great. So incorporate that yoga, whatever it may be. But the biggest thing to really see changes when it comes to the divets you're saying and the shape and the cutouts and things like that, the people that are doing it correctly are consistent and they're doing it week after week after week. And they're not falling off on the weekends. They're not going two weeks without lifting, three weeks without lifting. Like they're staying consistent and they're doing it.

it for the long term. But also lifting to failure. That's a big one. Lifting to failure. Yes. So like meaning like this morning if I did 12 and I was I was literally about to fail, that's lifting to failure. Yes. I would say like if you can't do another rep with perfect form, like that's to failure. And then also challenging yourself and not being complacent with the weight. So it's like the next week try to lift a little bit heavier. Go down in reps. take it a little bit longer to create more stimulus on your muscles to quite literally because what's happening is you're breaking down those muscle fibers and they're growing back stronger. So it's like finding new ways to challenge your muscles to do that. Like that's going to create the muscle

mass. And when you eat right and you lower that body fat, that's what you're going to see are those divots. But you have to hit a certain body fat percentage to be able to see those divets. Are you figuring all of all this out on your owners? You have a trainer that's helping you. My own. That's amazing. I took like years. I have to have someone to. tell me what to do. And some people are like that. I actually had a nutrition coach, like any races I do, I have a nutrition coach that helps me. Because I got like even lifting. Well, the lifting, yeah, I kind of stick to that. I did have for the half ironman I did a coach to help me because I'm like, I am not a swimmer or a cyclist. So I did not know what to do.

What is it like preparing for Ironman? It is a whole different life. Yeah. After doing one, I like have a new found respect for people that do a ton of them. Um, because it is the amount of discipline you have to have is insane. So I started training about eight months prior to my 70.3 half iron man. And I did a lot of prep when it comes to early morning workouts, because a lot of times you're doing two a days. And then another part of the prep that I feel like people don't talk about a lot is just like eating enough and eating more to fuel yourself so you don't fall back because you're burning so many calories. So much eating. It's so much eating. It's a lot of eating. Like to the point where I'm like, I don't feel like eating.

You're stuffed with protein. I know. I know. But like carbs too. Oh. For eating the carbs. I know. Sometimes I'm sick of eating every three hours. Yeah. Do you know what I mean? Do you eat meals or snacks or like, what do you do? I eat. I eat both. Yeah. I eat. I kind of listen to my body. Yeah. For instance, before here I like, wasn't really hungry, so I just had two scoops of protein powder. Is that a snack? That's a snack. I would say so yeah. I mean, if it's like one serving, like a, or is it double? I think it's a serving and a half. So it's a snack, right? Yeah. Yeah. But then I'll have chicken. A lot of chicken. It's like, it's kind of boring. But I let it rip on vacation.

There you go. I let it rip. Like I have to like, that's like the 10% right? Not gluttonous. I just like if I want pasta, I'll have a little pasta. If I want chips and salsa. If I want a margarita, I'll, like, modify and say no salt and skinny, but, like, I don't, I don't restrict myself on when I'm on vacation. But then what I do is right when I get back to Texas, it's my body is trained to go right back to the discipline. Yeah. So it's like you just, it's like the tortoise and the hair. And that's how I am too. Right.

Exactly. No, but like last night, I had, like, chicken parm and it was definitely fried and they're spaghetti. but like I just didn't eat the whole plate too. Like there's a difference of just like setting those boundaries, enjoying the food, just not going too far with it. Yeah. I also think I, Michael taught me this. This is such a revelation.

I just don't eat if I'm not hungry. Yeah. Like if I'm not hungry, I'm not going to stuff myself. I'll have protein powder. Yeah. I'm not going to stuff myself full if I'm not hungry. And I think it's really good to listen to your body.

A lot of people don't do that. Right. I've, especially since my Ironman training in the race and everything, like, I started doing that more too. I mean, I'm getting married in two weeks. I'm like, I still have to like, the dress has to fit too. So I can't go one way or another. You're going to be just fine. Thank you.

The dress is going to look amazing. Thank you. It's corset styles. I was going to say, you better show the divvits. The divvits. Dead. So the Iron Man was really intense. Would you do it again?

I would. I don't know if I would ever do a full. I would do a half. I feel like a half if you have kids and work and stuff, like you can still do the training. But the people that are doing full, like you would have to get up like 3 a.m. every morning to do the amount of training because you're doing like almost three hours a day, I feel like for a full. Like trying to think how many days a week? Yeah. I mean, it's a lot. How has this discipline help you show up in your business on your social media?

Like what has the discipline that you've done with the fitness and the nutrition? How has that shown shown up in your work? Here's the thing. I used to live my life. motivation, quite literally. Like, I would try to find the motivation to get up and go to workout or a career or whatever it may be. I quickly realized when I switch careers, started doing these races that, like, a lot of the days I'm not going to want to do shit. It's got to be the discipline. Right. So it's like just showing up no matter what and making that the habit. You do this too, but like time blocking completely changed my life.

If I did not time block, nothing would get done. What is your version of time blocking? So basically it's listing like all of my priorities that I have to get done every single day and figuring out a schedule that makes most sense to, A, get the priorities done, but then like anything extra that I need as well. So it's like my schedule, but also like the personal things that come after the priorities. It's like dinner, wind down, like the things I want to do in like bedtime. I'm notorious for not getting.

my bedtime at the right time that it needs to be. When do you want your bedtime to be? Like 9 p.m. would be ideal. What's yours? You got to get in bed at 7.30 then. I trust me. I know. Ian tells me this every day. He's like, you got to start earlier, babe. Not a device. I know. Besides the Kindle on dark mode after 730. Yeah. See, if you, if I have a device after 730, you're screwed. And that is, not a TV, not a phone. Something I've been doing is like setting my phone away on the other side of the room. And that's helped a lot too. because I used to just like fall asleep to my phone, which is like the worst thing that you can do. Well, the worst thing anyone can do,

and I'm on my friend's ass about this, is plug that fucking charger in the phone next to your head. Yes, and turning Wi-Fi off too, right? I haven't done that. I would die to do that. Yeah. Maybe someone can convince Michael to do that, please, for me. But that, I think phone out of the room on a charger,

there's this charger I got to link it. I'm going to send it to you. It covers your phone and blocks the EMF while it charges. And I just have it outside my room. But the worst thing you can do is, yes, the phone is bad by your face, but don't put that charger on that phone. Because it's like doing all the things inside. I see people charge.

I used to do it too, not judging. I mean, same. You plug the like glittery charger in my phone while I'm working on it. No, no. A charger. I didn't know all that. So I need to like deep dive. Everyone's going to say I'm woo-woo.

Watch in three years. I believe it. I believe it. Like their microwave. Yeah. It's the microwave. You're frying. My theory.

Go ahead. So you want a nine o'clock bedtime, but it's hard. It is because sometimes I'm like, the work has to be done. Yeah. Right? I was in corporate for 10 years in the pharmaceutical industry. And so I'm so like used to a corporate type job of structure where I feel like I developed a little bit of anxiety when I became an entrepreneur because it was all on me and it was like, but wait, like this doesn't stop at five. Like, what do I get down? What

do I not? Like, I had a hard time shutting off because of that. So I've had to like just train myself to stick to the schedule and also like be okay with the fact that like not everything's going to be done. No. There's always something to do. Like, you know, it never stops. It never stops, but it's like you're, you've got to shut down because it's like, okay, if you're not going to get the sleep, you're not going to do well. It's like. So anyways, I'm, I'm learning that slowly. I've been a lot better about it. There's seasons too. Like there's seasons to put your foot on the gas. For me, I just took a summer and like enjoyed my summer. But now my season is to come back and it's back full in the gym and full at work. And you, you pick the seasons, I think.

I think people have a hard time living in those seasons, though, maybe. I don't know if you do. Like, do you get uncomfortable with those seasons where it's not as fast pace? Or are you okay with it? I used to be like addicted to the hustle. Yeah. And I don't feel in alignment like that. and I can't perform and have clarity at the level that I want if I don't have space outside at all. Yeah, that makes so much sense. It's like a work in progress, though. It's not, like, you just have to like constantly check in with yourself and do that audit and be like, you know, what do I need? For me right now, if you were to tell me like, you're going to go on vacation for three months, I would have a panic attack.

I've had my fun this summer. It's, we check the box. We're good. Like now this season for me is like. Work mode. Yeah. It's work mode. mode. And then like I'll probably take January and that that'll be a different mode. Like you just

pivot with the mode you're in. You're getting married. Yeah. So like you're probably in the mode of like you have a lot to do, a lot to get done. It's a lot and works a lot. Like works picking up and all these exciting things. So it's like you got to take it. I got to take it. Yeah. I'm like um, but we also want to try for a baby in the winter. Like Ian just had a got a vasectomy reversal. Oh my God. Poor thing. Bless not my I know. He's like can't work out or do anything physical. So maybe I should make Michael do that just for fun. Does he have a sec? I'll reverse me. Maybe we should have him get one and then reverse it. And then, yeah. I mean, watching that, I was like, oh, bless you. It's a lot. But he's hanging in there. It's a lot. I mean, it was like a whole situation. A lot of doctors don't do it. So we had to go to South Carolina. And it was like a good, like two hour procedure, I feel like. It's a whole situation. The vasectomy is a lot easier, you guys. And then he was on like bed rest for three to five days. And for him, he's addicted to working out. So this says, like, this shows how much you love me. Thank you so much. So you guys are trying for a baby in the winter?

So that's your season to like take a beat. That's how I'm feeling. So I'm like, I just got to lean into that. Yeah, you got to lean into it because you can't burn yourself to the ground. Right. Then you're not effective, I feel like. Exactly. The first ever over-the-counter daily birth control pill.

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Walkhole is holding up my boobs currently. I am wearing a blue cashmere sweater and I have a bra that is so comfortable on. I don't even feel like I'm wearing a bra. I love a bra that fits, but I don't want it to cut off my lymphatic system. I don't want to be pulling up my straps or adjusting my band or counting down the minutes until I can just let it all hang out. You know what I mean? Every woman knows what I mean. So Wachol is a bra brand that's been helping women find a better fit for more than 40 years. So it's more than just about size, too. It's about breast shape and comfort and support and quality. I want all the things in a bra, especially if I'm going to be wearing it every single day. The best part about the same thing is. The best part about

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What's the things that you do to keep it tight and right? Let me tell you. I mean, again, work in progress, but I definitely have my things that I just like love. I mean, I feel like I'm beating, beating a dead horse with this, but like prioritizing whole foods really does make a difference. Like if you're eating the package things and all these filler ingredients, it's going to come through your skin. So I feel like times I have a whole food diet and like eating right. My skin is in such a good spot. Obviously staying hydrated too and like electrolytes and all the things. Alcohol, no alcohol. I don't drink. Not a sip. I have like maybe a glass of champagne once every like four to six months.

Oh. Yeah. Are you going to have a sip at your wedding? Yes. Well, we're having a champagne tower. So I'm like, I have to have some champagne. Okay. But yeah, you know, it's like nothing against people that drink.

I just like truly never liked the way it made me feel. I think that's great. You got to listen to what works for you. I'd rather have like a Coke zero with lime. So we're just. I love it. I love it. Okay.

So hydration, electrolytes, nutrition. Nutrition. But for the skin, like I think if you can dial in like a good AM and PM skincare routine. It's like everything. Discipline. It's in the little stuff. It's in the little stuff. So yeah, I clean a cleanse both morning and night. I love to use like, brightening toners with like vitamin C. Here's the thing. Like I try to live like a good clean lifestyle. My skincare is not all clean. My makeup is not all clean. But like I find the things that work and stick with it. One brand that I am obsessed with, I don't know if you've tried it. But in beauty,

I-N-N beauty. They have like the best eye cream and the best moisturizer. It's amazing. I love that. But constantly moisturizing my body to like give that glow exfoliate. I feel like sauna helps with detox. Like there's all the little things.

For you to be in the pool and running and sweating and also keeping up on the beauty is a lot of work. It is a goddamn math equation. It is. When I'll be like, okay, I want to go in the sauna and cold plunge and get my hair wet, but I can't, I have to do it on Tuesday because on Wednesday I have to get my hair. Like, you have to really. It's time blocking for your beauty routine. Plan it out. And also the nails in the chlorine. Oh my gosh. You should see me in the pool. I will take my fingers out of the pool. I will just like, wrinkles. Everything was so exposed. So I would just like lather my hair. But it makes sense. I mean, trust me, I felt like every time I would get out of the pool, I would just be like so sunken in. Like I feel like wrinkles. Everything was so exposed. So I would just like lather my. and all the lotion and just do the best that I could do. I mean, another thing, too, is I don't really

wash my hair often. I wash maybe like once or twice a week. So you do a shower cap when you're in the pool? Yeah, so I had to wash my hair more because like, I can't keep the clean. But does the shower cap pull the hair? Yes. Oh, you got to invent something. That's a great business idea. Oh, invent something. But I would put like conditioner as a mask and then put it over. It helps a little bit, but still not to the point where it should be. You should invent something that we can all go in the pool without that sticky shower cap. I have post-traumatic stress from that when I was like little with swim lessons. Oh, you did? A shower cap that not is a shower cap for the shower. Right. It's a shower cap for the chlorine because I don't want to get my blowout. What? No. But I also might want to go under.

So it can't be like falling off. And even with the swim caps, you still get wet underneath. It's like, I didn't know that. When I first started swimming, I was like, okay, like I can keep my blowout. No. Like the water gets in there. You have to wash your hair and then it's dry. So how often are we swimming? So when I was training, I was swimming about three to four times a week. Okay. So it's not every day. No. I think that my coach wanted me too, but I was like, we're going to have to meet in the middle here because I can't shower that many times with my hair. And also then if you have a spray tan, it's unbelievable. It's all the things. It's all the things. I like really have to think about it. It's like a whole thing. It's an equation on the board. I know. It takes a lot of thought. It's like a brown tank.

It's on and on and on. I don't have the brown tint, but I'm like, I can only imagine. It's like, what you keep adding? And I can't waste my time and then go get in the pool and then it ruins everything I just did. So it's like a lot of work. For anybody that doesn't have to do the swimming, just don't. It's just a lot. But if you want to, you'll get through it. It'll be fine. Any other beauty tips that you swear by? Hmm. I mean, I really do like red light therapy. Okay. I think it's really helped me. And are you doing the bed or the mask? I do. I do both. Like I have a panel and then I do like, their face mask at night. Like, I'll do like the Kindle or whatever else and kind of wear it for 10 minutes. Um, but I do think that's really helped me. I've seen a lot of benefits using the red light

outside of the skin aesthetic part. Like like, like if the kids have like a cold or strep throat or something like I'll hold the panel up to their throat. Like it just helps reduce that inflammation. Um, so I'm like, it has to be doing something to our skin. So I feel like that's been a big one too. But I honestly think you can do blood work. A lot of the times like any skin things, if you're doing blood work and kind of can see where you're deficient, where your hormones are at, like a lot of the times an imbalance of something in your blood can come through your skin. Everyone wants you to break down and you touched on this, but I think we can go deeper on eat more to lose fat. Yep. That's a quote.

Tell us about that. So like I said earlier, when we're not eating enough, And when I say eating enough, like past our BMR, which is our basal metabolic rate, which is really the calories that our body needs just to like survive sitting here. Like if I were to sit here on this couch, just like my lungs breathing, my heart pumping, like that's how many calories I need just to survive, which for me is around 1450. Okay. So if I'm not even like hitting that and I'm eating under, like my body's going to go into a state of survival mode. You're making me want to go eat my chicken in my office after this. Well, we can do this.

We can do it after. Okay. But like my body's going to go into a state of survival mode and everything's not going to work the way it should. Anything that I do take in, my body's going to store us fat because that's what our body does is it takes in, stores as fat to use and preserve as energy if our body gets to a state of depletion. So when we're not eating enough and we're trying to burn body fat, our metabolism is not going to allow us to. So we've got to retrain and start eating more. So when I started eating more, I went to a reverse diet. I basically added either 50 to 100 calories each week until I got to my maintenance,

my maintenance calories. And I see this with clients all the time. Like, I'll give you an example. I had a client that joined me. I had her track for three days. She was eating on average 700 calories a day. Okay. That's not a lot.

I told her. I was like, no, nothing. I mean, that's like a large meal. Right. So we started to reverse diet her. She added 50 to 100 calories week by week until we got her to maintenance. She started eating more calories, but guess what was happening over the course of that eight weeks? She started losing weight and not just weight, but body fat.

And the amazing thing is when she started eating more and lifting consistently, she started building muscle as well. So we saw that muscle being built, but the body fat reducing because guess what? Her metabolism switched back on because her body was getting the calories it needed. Got it. I didn't realize that this was reverse dieting. This is what I have done too. Yeah.

That's the word I call it, reverse dieting. Right. Which is kind of intimidating. It's weird. Yeah, I get that. But it's basically just fueling your body the way it needs to perform in its most optimal state. And do you still do coaching for people who are listening who want to reverse diet? I do.

I take on a few clients. So if you're interested, definitely reach out to me. But yeah, I love working with people that are dedicated that really want to make a change. That's like Sandy, my trainer. She has no, if you're not dedicated, no, you got to move. She wants to see, she wants the feet to be walking the right way, the posture, the boobs. Like, it's like a whole body breakdown. All of it.

Yeah. She gets bored if you don't. Serious. That's how I'm too. And I'm like, you know what, guys? Like, you're not, I'm not cheap. Like, I hate to say that. But it's like, yeah, invest the time and money and make it work and do the work.

Agreed. These are some rapid fire questions. What's a healthy habit that you stop doing? and why? Alcohol. Or a healthy habit? Yeah. Oh, God.

Hold on. Alcohol is healthy? Okay. A healthy habit that I stopped doing and why. Okay. Well, it's an idea of a healthy habit. Okay. And it's working out every single day.

Oh, my gosh. Talk to me about this because I have an intensity problem with this. I have a tick about it. I try to work out every day. Okay. I'm just like you. Don't because guess what? And here's the thing.

Some people can handle it. Fine, especially if you're an athlete and genetically wired to do. so you can handle this better. But a lot of women, like sometimes less is more. Like lifting three to four days is sometimes better than lifting six to seven. And a lot of that comes from the inflammation it brings. So like there was a time in my life where I was training for a high rocks. I was like lifting six days a week full force.

Like I should have been like dropping body fat and like looked great. And like for as much work I was doing and like eating right. But because my body was in a state of overdrive and I was just beating it too. the ground, inflammation was very present. Also, it's a lot of cortisol probably. And that's it. I remember doing my blood work around that time and my cortisol levels were like through the roof. So for me, and even with Iron Man training, I had to like be very diligent and luckily like I kind of found that balance. But like right now I'm like lifting four days a week and I feel better than I have in a long time because I'm doing less but I'm being intentional when I do it. So you don't have

to work out every single day to feel and look your best. have a weird take. I think too, if you are going to a class four days a week and every single one of the class is in the dark where the lights are off with fake artificial lights and the instructor's screaming at you on a mic and the music is at level 10 with rap or EDM or whatever it is. And you can't hear anything. This is my own opinion. I think that that's raising your question. I think that that's raising your cortisol levels so much that it almost negates the workout. I agree. But also to go beyond that, so yeah, you're in a stressful state, but you're also not like listening to the instructor to tell you how to lift to do it right. Like, you know what I mean? It's all about like, I have a hard time with

some of the classes that are like, how much weight and how fast can you go? It's like, we've got to slow it down and like lift with intention. That's what Sandy does with you. Feel it. Slow. Slow. Right? Yes. You got to do it. Intention is such a good word for lifting. Yes. Because it's like if you're putting in the time to do it, like do it right so you can see the results you want. Agreed. Do we have to be screamed at with the loudest music in the world? I don't think.

I never did well in those classes. I can't. I don't understand. And I look around and I'm like, does anyone else feel like this? I also feel like we could talk about like the chasing the sweat versus like the feel of the workout. Sure. There's a difference. Yeah.

I think that a lot of the time. I would go into the gym and it's like if I wasn't sweating my behind off, I would translate that into like not a good workout when it's like there are a lot of even like upper body days where like I don't really sweat much. That's interesting. You know what I mean? Again, like there's a lot of smaller muscles in here, but it's like lifting with intention. It's like when you take it slow and you're not constantly doing that like hit workout like you might not be sweating as much, but like that doesn't translate into results. I love that. Tacha-Dewy skin cream. This has been one that is a go-to. I have had empties of this.

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90% of visible skin aging comes from UV exposure. So for me, it's really important to be preventative as I age. Join us in Austin for Dear Media by Day on Saturday, September 26. It's a full day designed to help you reset, refocus, and build a life that feels more like yours. We'll be sitting down with the Bumble founder, Whitney Wolf heard, to talk about what comes after success, when to change direction, how to make tough decisions, evolve in public, and build something that lasts. Plus, you'll have the chance to ask us for advice on the crossroads you're facing in business, relationships, or life. Get your tickets at dearmedia.com slash events. That's dearmedia.com slash events. I am very particular about things that I keep in my routine. It really has to make sense. It has to earn its place. And it has to work and I have to actually use it. So let me introduce you and put you on to your September reset. From September 4th to the 7th, everything at the Skinny Confidential is 25% off site wide. We are doing a sale. We don't do them often. So double up on your routine staples. When I find something that works, I keep it in rotation.

25% off everything four days only. What I would get is the brow peptide. I have had the best transformation in my brows with that peptide. I use it in the morning after my skincare routine and at night. I would also grab the ice roller. That's a no-brainer. Our ice roller is elevated, cheek, sophisticated. We really like upgraded it. It's something that I use in my facial massage routine every single day. And then, of course, I would get the mouth tape. The mouth tape. The mouth has changed my sleep, my life. I now breathe fully through my nose and I have mouth tape to think. Ours is the creme de la crem of mouth tape. Remember September 4th to the 7th. Everything at the Skinny Confidential is 25% off sitewide. Get the brow peptide, the Navy mouth tape, and the ice

roller. Those are three that are in my routine. So you can shop everything 25% off, four days only at the skinny confidential.com. What's the biggest lie women have been sold about staying in shape? That you have to eat chicken, rice, and vegetables every single day. Yeah, I can't do that. I can't either. No. Yeah, I think that a lot of, like, even, like, influencers I see, it's like, they post their

what I eat in the days, and it's, like, pristine, like, all the health foods. But it's, like, you can also go and get ice cream with your kids. You can eat the chicken parm like I did last night and, like, have that. balance. I think that you have to because that's like real life. And it's you're the type of person that you want to eat chicken and rice and vegetables forever. And that's what makes you happy. And that's fine. But I think that and I keep saying it because I think it's so important. And I want to get this message across. Restriction is going to lead you to a really dark place if you don't get a hold of it now. And I think it's okay that you do both. And,

listen to your body. Don't sleep on a date either. You know what a date is? No. Is that like with everyone thinks that dates are like a lot of sugar? Yeah. I love a date. I think it's love dates. A date has fixed any sugar craving I have. Get a big date. It's got to be a big one. It can't be one of those tiny little cockroach ones. It's got to be a big date. The jewel dates. Yes. And then you got to open it up and you put raw butter inside with crunchy sea salt on top. You, first of all, it has tons of vitamins and nutrients in it, minerals, you will not want sugar. It's the weirdest thing ever. It's like nature's candy.

The date is underrated. It's so good. So I love like stuffing my dates. Talk to us about stuffing your dates. So a couple options. Okay. I like to do grass-fed butter with sea salt. Okay.

I like to do like cookie dough stuff dates. Yeah. So you mix like protein powder. You can do Greek yogurt, some cats. cashew butter in there. Delicious. Chocolate chips, sea salt, and have a little cookie dough stuff. Dates.

I'm like on this huge cashew butter kick. So I stuff mine with cashew butter. And I mean, I could literally eat like 10 of them in a row. But I like to put mine in the fridge after I stuff. So it gets a little like. So you like a date too. Yeah. Oh, I love that's like that's honestly my dessert of choice.

And you know what's funny too is if you have a sweet tooth, maybe you feel like you don't have a lot of control of your sweet tooth. When you start eating whole foods more and more and more and cut out the package process stuff, you naturally don't crave the sweets as much. Because my theory is your body is craving some kind of mineral or vitamin. So when you have the date, it fulfills that so it makes you not crave the sugar. Absolutely. Get some dates.

Get some dates, guys. Big fat, juicy, big dick dates. The Majule, juicy guys. I mean, the bigger, the better. last and final question what is the hardest truth about changing your body that nobody wants to hear that you're not going to do it in one night right that's important it's patience right patience and i have so many people contact me they're like hey i have a wedding in like three weeks i have to go to like how can i drop 10 pounds or whatever else it's like and that used to be me and like i used to

think it was an overnight fix and it's not i mean let's talk about and translate that translate that over to sports. There's no way in hell I could have done that half marathon training two weeks. I couldn't. I had to do it for eight months. Woo! Right? It's like the same thing training your body to go through a successful body recomposition. Just like growing a baby. I want a baby. You're not going to have the baby tomorrow. You got to go through that full nine months of growing that human. Things take time. And I think that we're in a world where we want fast, right? Social media, technology on the go, we get things fast and it's like when it comes to your body, it's just not how it works. So be okay with the fact that it's going to take a good, probably three months

to see, you know, a good amount of change, six months to see bigger change, nine months to see even more. And like, it could be up to a full year before you're at your goal of a full body recomp. But I promise you doing it the right way. It's going to be a way that lasts versus like a quick diet or a quick trend that you're going to follow. off up because it's not sustainable. I believe everything that you just said and I also think the act of being disciplined and knowing that it takes time is so good for your brain. It's so good for your brain to work towards a goal even if it takes a year or two years or three years. Absolutely. I completely agree. This was everything and more. I am so happy that we kicked my husband off. No

offense. I know. I left the girl time. And can I tell you too? Like, you were talking about like that five year transformation you know a few years ago I had like my five year plan because I'm like really big on like writing down goals and would you know that for my five year plan I had it on there to be on this podcast as a goal you need to post a dump when this is live and if you have that written down somewhere you have to put it in there that's so good I will so thank you so much for having me on like such a big honor I love what you're doing I think it's so important. I hope everyone listens to every word of what you just said. Thank you. Where can everyone find you support your podcast? Tell us everything that you're working on. You're getting married.

Thanks. I know a lot of stuff happening. Well, my main personal page is Sam C Fit underscore on Instagram. I have my podcast Empower Podcast. You can find that on my main page as well. And then I have my fitness app elevate. If you want to go through body recomp, I can support you there as well. That's amazing. And I just want to say, I, I love your page. And I think everyone who's listening, your page is very uplifting. And I feel good when I look at it. You know how there are some pages that you go on on social media?

It's low vibration. Yeah. I like to star who I want in my ether. And I love your page. Thank you so much. It's a positive breath of fresh air. Thank you. That means a lot.

That's like my goal because it's like, who wants the negativity? No. You're the same way. No. You got to protect your peace. Absolutely. Sam, thank you for coming on the show. show. Thank you, Warren.