Sami Balchum

I want to create a FREE nutrition/fitness resource! What would be most helpful?! Options in the comments below! 👇

WANT TO SEE CHANGES IN YOUR BODY?

Here’s what you need to do…👍🏼

✔️ Stop focusing on number of calories you’ve burned (talking to you Apple Watch & Fitbit wearers)

✔️ Sleep, take rest days, and manage stress (seriously…this is HUGE)

✔️ Eat to FUEL your body (stop skipping meals)

✔️ Less cardio, more lifting (if fat loss is your goal, you technically don’t even need cardio)

✔️ Consider that you may need to EAT MORE (in order to be toned you need to have muscle. In order to have muscle, you need to eat).

✔️ Be patient, stay consistent and trust the process (sorry, it’s not going to happen overnight).

Need help? Apply for 1-on-1 full customized & loads of accountability Training & Nutrition Coaching (link in bio!) 📱

THE NUMBER ONE REASON PEOPLE FAIL AT DIETS AND WORKOUT PROGRAMS…

I guarantee if you’re reading this that you have probably failed a diet or workout program you’ve tried…

I know I have.

Number one reason people fail?

They lack accountability. They lack a support system.

Which is why in my coaching framework, I do EVERYTHING I can to hold you ACCOUNTABLE to your goals.

You can expect:

🌟 Weekly or bi-weekly calls
🌟 24/7 messaging
🌟 Accountability checks
🌟 Weekly check-ins
🌟 Private Facebook group
🌟 And an exclusive group chat ONLY for my clients

If you’re serious about making changes, I will be your biggest supporter and guide!

📲 DM me “I’m in” if you’re ready to feel confident and find a program that sticks! 🔐

IF YOUR GOAL IS WEIGHT LOSS…YOU’RE DOING IT WRONG 😑

Instead…you should be aiming to lose FAT.

Drastic weight loss typically occurs with severe restriction, eliminating entire food groups, restricting carbs, quick fad diets or detoxes, and hyper-focus on cardio-based methods for exercise.

And…quick weight loss methods usually result in quick weight gain once it’s over...and usually even more weight than when you started.

I know I know…we all want that instant gratification.😤

We want to see results NOW. 🤩

But…if you’re wanting to drop some weight, make sure you know where it’s coming from (hint: it should be coming from FAT, not muscle).

Here’s how to make sure you’re losing fat and not that precious muscle, which is what you need to get that toned look you’re likely after:

✔️ Calorie deficit + optimal breakdown of carbs, fat and protein
✔️ Prioritizes strength training
✔️ Does not overdo cardio
✔️ Is done slowly and intelligently

Why this is the superior way:

- More sustainable loss
- Body gets leaner aka “toned”
- You will see body composition changes (losing fat, building/maintaining muscle) so you look lean and toned, and aren’t just a smaller version of your previous self (still, soft without muscle tone)
- Clothes will fit better and may lose inches
- Scale does not reveal all progress
- Will see health + performance benefits

💥 If you’re looking to drop FAT and build some lean muscle, hit the link in my bio to apply for 1-on-1 Coaching to see if this is a good fit! 💥

Want to see changes in your body? Here’s what you need to do…👇🏼

✔️ Stop focusing on number of calories you’ve burned
✔️ Sleep, take rest days, and manage stress
✔️ Eat to fuel your body
✔️ Less cardio, more lifting
✔️ Consider that you may need to eat more
✔️ Be patient, stay consistent and trust the process

I have a few spots open for 1-on-1 coaching! Go to the link in my bio to fill out application! 🙌🏼

“As a travel nurse, I struggle with routine. My life doesn’t have much stability and I’m always on the go in a new city, so I struggle with making a structured plan to achieve my goals.”

This is what she said to me when we first started working together. She was constantly traveling, in new towns she was unfamiliar with, and never in the same place for very long, so structure and knowing what to do was a huge hurdle.

She also did not want to go to the gym, so workouts she could do at home (preferably with her dog) were the priority.

Well, we made it work and she was able to see amazing progress! 👏🏼👏🏼

Her goal was never to lose a certain amount of weight on the scale, but she wanted to regain her post-college fitness level, build up her stamina, AND fit into her size 4 pants.

Throughout our time working together, we made simple changes that she could follow anywhere.

- Increased her protein intake (all plant-based).
- Created a structured workout routine that she could complete anywhere, with little equipment.
- Became more aware of her nutrition choices and became educated on what her body needed more to feel its best.

Oh, and never removed her beloved chocolate. 🍫

This was one of her requirements when we first began: “I love desserts so please don’t make me give them up. Literally anything chocolate.” 🤣🤣🤣

If you’re clear on your goals, you commit, and you have a program that is suitable to YOUR LIFESTYLE, anything is possible!

So proud of this client for the mental & physical progress she’s made!!! 💜

Some important reminders…

+ The way we speak to ourselves directly impacts our outcome

Just by switching to more positive self-talk, you will build self-esteem, self-confidence, better self-image, feel more in control of events in your life, and achieve your goals.

Pay attention to your self-talk, and start practicing re-framing your thoughts by using more positive words and phrasing.

+ Big changes whether physical or mental come from the small daily habits repeated over and over again

Start with the low hanging fruit, like staying hydrated, daily movement, eating enough protein, and sticking to 80% whole, nutrient-dense foods

+ CARBS DO NOT MAKE YOU FAT. Eating or drinking too many calories of any macronutrient makes you fat. Carbs are an essential part of our diet.

+ One bad day of eating won’t make you gain fat or ruin your progress. It might make you gain water weight, but that’s about it.

+ Stop attaching yourself to the number you used to weigh or some other arbitrary number you think sounds good. It may serve as an initial motivator, but in the long-run it means nothing.

Striving to weigh what you weighed in high school or college isn’t productive. Plus, remember that when improve your body composition (more muscle tone, less fat) the way you carry your weight is going to look a lot different.

If you want to lose body fat, become more confident with strength training, or improve your relationship with food & your body, click the link in my bio to apply for 1-on-1 Coaching. 🔥

Michelle wanted to build muscle, lose the lower belly fat, and have more energy. ✅

She also wanted to set a good example for her daughters, and learn more about proper nutrition and strength training. 💪🏼 🍲

Michelle was frustrated before working together because no matter what she did, she felt she couldn’t lose her lower belly fat. She also felt like her legs were weak and she just couldn’t put muscle on. 😫

During our 12 weeks working together, we had Michelle eating more than ever. 🥖 🍚 🥗

We had her eating WAY more carbs and protein, primarily in the form of whole food…and of course her weekly In-and-Out burger! 🍔 😝

She trained at home the entire time, 4 workouts per week. No cardio other than walks. 👟

She also took a vacation to Hawaii, along with some shorter trips, during this time and guess what…NO PROGRESS WAS LOST. 👊🏼

This is what Michelle had to say “It was life changing for me. Three months with you will change my life short term and long term. It was super challenging in the beginning. Now it’s become routine! I feel so strong mentally and physically!” 😍😍😍

I am so proud of this strong mama!! She was never afraid to ask questions, trusted in the process, and was so fun to work with! 👏🏼 🙌🏼

PROGRESS LOOKS SO MUCH DIFFERENT FOR YOU ⭐️

Here are some of the ways to measure progress that AREN’T the scale:

✨ Increased energy levels
✨ How you feel when you look in the mirror
✨ Your overall mood has improved
✨ Establishing healthier habits
✨ Being able to eat more without the fear of gaining weight
✨ Your progress photos
✨ Ditching the "all or nothing" mentality
✨ How your clothes are fitting
✨ How much stronger you're getting
✨ Feeling more confident in social situations
✨ Your increased awareness when choosing foods
✨ You're sleeping better
✨ You have better digestion
✨ Less pain (back, knees, hips and joints)
✨ A mindset switch: learning that food is fuel for the body and there are no good or bad foods
✨ A better relationship with food and exercise
✨ Embracing your new ways of doing things as a lifestyle, not just a diet

REMEMBER: You are so much more than the scale.💜