Science says eating just one meal per day can improve your health. Learn more at https://highintensityhealth.com/OMAD ----- Sami Sweeney is a high-level fitness coach and health influencer. She discusses key tips and insights from her nine year career in the fitness industry. This Episode is Sponsored by: Seeking Health Nutrition: http://amzn.to/2sSMILX XYMOGEN Amino Acids: http://bit.ly/2mNuPw7 Connect with Sami: ➢ http://purebarre.com/WA-bellevue ➢ https://www.instagram.com/purebarrewa https://www.instagram.com/samisween About: Sami and her husband Brandon founded over Pure Barre fitness studios in the greater Seattle area--which collectively coach over 1,000 clients per month. -----------------------------------------Lets Connect-------------------------------------- ➢ Facebook https://www.facebook.com/MikeMutzelMS ➢ Listen to the Audio in iTunes: http://highintensityhealth.com/itunes ➢ Instagram https://www.instagram.com/metabolic_mike --------------------------------------Key Takeaways---------------------------------- 02:00 Mindset tips to make fitness a lifestyle 03:30 Fitness goal setting and constant improvement: Sami says the goal has to be coming from a good place. All too frequently I'll see the person that's coming out of a divorce or life change that's like, “Okay, this brought me to a low place.” That maybe won't be a sustainable. There has to be this shift in kind of how you look at it and what am I looking to accomplish. Those are people that are going to be successful with it. 05:00 Meal prep and nutrition strategies 06:00 Exercise timing and fat loss, is there a correlation? 07:30 Why high protein diets tend to have the most influence on fat loss 09:30 How Sami structures her day to manage 100+ employees 10:30 The importance of musically based, fun and full-body workout 12:30 How women can build more tones abs and glutes 14:00 The power of community when it comes to fitness success 15:00 Leveraging social media as a make-shift fitness accountability partner 17:00 Tips to prevent and get ride of cellulite: the more muscle you have and the less body fat you have, you're going to see that muscle, and your not going to see the lumpy cellulite that women try not to show. 18:30 Different ways to train abs to firm up core and oblique’s 21:30 How often should women train and expect to see results 23:00 Adding resistance training to group fitness to enhance the results 24:00 Tips to get more toned arms and shoulders 25:00 Does resistance training cause women to get too bulky and buff? Sami discusses her 10+ year experience in the industry 29:00 How Sami juggles her seven-day-per-week business, over 100 employees and six different studios 30:00 How Sami sets goals to keep moving forward and ensuring that her progress is continual: Even after 10 years of professional fitness experience, Sami still sets and reviews her fitness goals weekly and recommends that her clients do the same.) 02:00 Mindset tips to make fitness a lifestyle 03:30 Fitness goal setting and constant improvement: Sami says the goal has to be coming from a good place. All too frequently I'll see the person that's coming out of a divorce or life change that's like, “Okay, this brought me to a low place.” That maybe won't be a sustainable. There has to be this shift in kind of how you look at it and what am I looking to accomplish. Those are people that are going to be successful with it. 05:00 Meal prep and nutrition strategies 06:00 Exercise timing and fat loss, is there a correlation? 07:30 Why high protein diets tend to have the most influence on fat loss 09:30 How Sami structures her day to manage 100+ employees 10:30 The importance of musically based, fun and full-body workout 12:30 How women can build more tones abs and glutes 14:00 The power of community when it comes to fitness success 15:00 Leveraging social media as a make-shift fitness accountability partner 17:00 Tips to prevent and get ride of cellulite: the more muscle you have and the less body fat you have, you're going to see that muscle, and your not going to see the lumpy cellulite that women try not to show. 18:30 Different ways to train abs to firm up core and oblique’s 21:30 How often should women train and expect to see results 23:00 Adding resistance training to group fitness to enhance the results 24:00 Tips to get more toned arms and shoulders 25:00 Does resistance training cause women to get too bulky and buff? Sami discusses her 10+ year experience in the industry 29:00 How Sami juggles her seven-day-per-week business, over 100 employees and six different studios 30:00 How Sami sets goals to keep moving forward and ensuring that her progress is continual: Even after 10 years of professional fitness experience, Sami still sets and reviews her fitness goals weekly and recommends that her clients do the same.)