I go over how GLP-1s work and also what is actually causing you to lose weight which isn't the shot or pill you are taking.
I go through 3 pieces of equipment to have a complete home gym setup.
I walk through what I eat in a day and also for the while week to stay on track with my performance in the gym. This also helps me stay very lean as I do Crossfit.
If you are sick of eating the same chicken and rice meals or just need some different ideas on what you can eat to spice things up, there will be some in this video.
Comment what you need help with when it comes to recipes and I will help out!
Want to make meal prepping simple and stress-free? In this video, I break down 4 easy steps to meal prepping so you can save time, eat healthier, and stay consistent with your nutrition.Here’s what you’ll learn:1️⃣ How to pick a protein source that fits your goals2️⃣ Why choosing the right carb option matters3️⃣ The best veggies to prep ahead of time4️⃣ Simple ways to add seasonings and flavor without extra hassleWhether you’re new to meal prep or just looking for a faster system, this step-by-step guide will help you build balanced meals in minutes.
Want to know exactly how many protein, carbs, and fats you should eat to hit your fitness goals? In this video, I walk you step by step through how to calculate your macros—whether your goal is fat loss, muscle gain, or maintenance.You’ll learn:How to calculate your daily calorie needsThe best way to set your protein intake for muscle growth and recoveryHow to figure out your carbs and fats based on your goalsPractical tips for adjusting macros if progress stallsBy the end of this video, you’ll have your personalized macro breakdown and know exactly what to eat to stay on track.📌 Perfect for beginners who want to simplify nutrition and advanced lifters looking to fine-tune results.
In today’s episode, I break down how to track your food the right way. I’ll show you exactly how to weigh food with a scale and how to use a tracking app to scan foods so you know how many calories and macros you’re really eating.
This isn’t about perfection or obsessing over numbers — it’s about having a simple, accurate system so you can finally see results. I’ll also share some of the most common mistakes people make when tracking food and how you can avoid them.
If you want clarity, confidence, and a straightforward way to lose fat, this episode will help you get there.
Losing weight doesn’t have to be complicated — but most people never take the time to calculate how many calories they should actually be eating. In this episode, I’ll walk you through the exact calorie calculation I used to lose 20 pounds and how you can apply the same formula to your own goals.
Here’s what you’ll learn:
✅ How to find your current baseline weight
✅ The best way to set a realistic goal weight
✅ The simple calorie equation I used (no crazy math required)
✅ How to avoid common mistakes that keep people stuck
This isn’t about fad diets or starving yourself — it’s about building a sustainable caloric deficit that works for your lifestyle. Whether you’re just getting started or you’ve been stuck at the same weight for months, this step-by-step breakdown will give you the clarity you need to move forward.
If you find this episode helpful, make sure to hit like and subscribe so you don’t miss future episodes on fitness, nutrition, and leadership.
In this episode of The Daily Effort Podcast, I share the powerful lessons I learned after asking myself 3 simple questions every day for 7 days. This self-reflection challenge brought out four big takeaways that anyone can use to grow, stay grounded, and push forward:Action cures fear — the fastest way to silence fear is to move.Revisit your “why” — staying connected to your purpose fuels consistency.Monitor negative thoughts — your mindset shapes your reality.Don’t respond emotionally — learning to pause before reacting changes outcomes.If you’ve ever felt stuck, battled negative thoughts, or struggled to stay consistent with your goals, this episode will give you practical tools and real-life takeaways you can apply immediately.🔑 What you’ll learn:How self-reflection drives personal growthWhy small daily actions matter more than motivationPractical ways to control your thoughts and emotionsHow to reconnect with your deeper purpose when you feel lostWhether you’re chasing fitness goals, building your career, or simply trying to live with more intention, these lessons can help you level up your effort and results.👉 Listen in, take the challenge for yourself, and see what happens when you start asking better questions every day.
Growth happens when reflection meets feedback. In this episode of The Daily Effort Podcast, I break down a simple 3-question framework you can use to assess any situation and get better over time:
What went well?
What didn’t go well?
What can I improve on next time?
This habit of asking the right questions keeps you focused on progress instead of perfection. It builds self-awareness, helps you celebrate wins, and pushes you to make small, consistent adjustments.
I also dive into the importance of feedback from others. Every great leader, athlete, and performer has accepted feedback—even when it was uncomfortable. Feedback is the bridge between who you are and who you can become. The key is learning how to recognize the difference between feedback that builds you and criticism that tears you down.
By the end of this episode, you’ll understand:
How to create a simple reflection routine
Why feedback accelerates long-term growth
How great players and leaders use critique as fuel
How to apply lessons without losing confidence
If you want to stop repeating the same mistakes and start compounding growth, this episode gives you the tools to do it.
Tune in now and learn how asking better questions—and accepting better feedback—can unlock your next level.
In this episode of The Daily Effort Podcast, I introduce the RARE Framework — a practical four-step process designed to help you find clarity and direction in your life.
RARE stands for:
Reflect – assess where you are and define where you want to go
Act – take intentional steps toward your goals
Refine – adjust, improve, and sharpen your approach
Elevate – rise to the next level of growth and success
This framework will help you get unstuck, create momentum, and move forward with confidence. If you’ve ever struggled with knowing your next step or building a roadmap for growth, this episode will give you the structure and mindset you need.
Tune in and discover how to apply the RARE Framework to your own journey and start building a life of purpose and elevation.
In this episode of The Daily Effort Podcast, we explore how stepping into leadership begins with leading yourself. Leadership is a skill, and before you can lead others, you must first lead yourself with purpose and discipline.
I break down the key aspects of leadership that can help you get started:
Leading Yourself First: Understand why self-leadership is crucial and how it serves as the foundation for your personal and professional success.
Fitness and Mental Toughness: Learn why getting your fitness journey locked in is essential for building the mental and physical endurance needed for leadership.
Personal Development: Discover the power of continuous learning and development to grow into the leader you're meant to be.
Never Quit: Building resilience and a never-quit attitude that will help you push through adversity and achieve your leadership goals.
If you're ready to take the first steps toward becoming the leader you've always aspired to be, this episode is for you. Tune in now and start your journey of self-leadership!
In this episode of The Daily Effort Podcast, I share the one simple hack that helped me rebuild a fulfilling life after feeling completely lost post-college. Through a personal story, I explain how fitness became the foundation that helped me find direction, develop discipline, and eventually grow a coaching business rooted in purpose.
If you’re stuck in a rut or trying to figure out your next step, this episode will show you how taking one small action can change everything.
Burnout isn’t what you think it is — it’s a symptom.
In this episode of The Daily Effort Podcast, I continue the conversation in Part 2 of the burnout myth. He explains why what we call “burnout” is really a sign that we’re lacking clear goals, direction, and vision in life.
If you feel mentally drained, stuck, or tired for no reason — this episode is for you. I breakdown how misalignment, not overworking, is usually the true root of that “burned out” feeling.
You’ll learn:
The real cause of emotional fatigue and lack of motivation
How to create clarity with personal goals and life vision
Practical steps to reignite your purpose
Burnout isn’t your issue. Aimlessness is.
If you’re ready to get your spark back, hit play and take the first step toward direction, discipline, and a life of meaning.
In this episode of The Daily Effort Podcast, I challenge the mainstream narrative around burnout — and it’s not what you expect.
We’re told burnout is the result of doing too much. But what if it’s not? What if that drained, defeated feeling isn’t from overworking — but from misalignment, avoidance, or lack of clarity?I breakdown why burnout may be a symptom, not the cause, and walks through 5 powerful questions to help you diagnose what’s really going on beneath the surface.
Here’s what you’ll take away:
Why “burnout” might be a socially accepted label for avoiding hard truths
The real reasons people feel drained, unmotivated, or checked out
5 questions to uncover if it’s really burnout… or something deeper
How to shift from frustration to fulfillment by facing what matters
A new mindset that separates emotional exhaustion from misused energy
This episode is a gut check for anyone feeling tired, overwhelmed, or ready to quit. Before you label it “burnout,” listen in and get honest with yourself. You might not be burned out — you might just be out of alignment with your effort.
🎧 Subscribe to The Daily Effort Podcast for real talk on mindset, leadership, and building a life you don’t need to escape from.
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In this episode of The Daily Effort Podcast, I dive into one of the most dangerous traps that kills momentum, steals joy, and keeps people stuck: comparison. Whether you're comparing your physique, income, social following, or pace in life — the habit of looking sideways is costing you way more than you realize.I breakdown 5 specific reasons why comparison is toxic when done the wrong way — and how it silently erodes confidence, clarity, and commitment to your own journey. I also share 2 actionable habits that have helped him stop comparing in destructive ways and start using comparison as a tool for growth, not guilt.
In this episode of The Daily Effort Podcast, I talk about what effort really means — and why getting clear on it could be the unlock you’ve been looking for.
If you’ve ever felt like you’re doing a lot but getting nowhere… or you struggle to stay consistent when motivation fades, this conversation will flip the switch.
Inside:
What effort actually is (and what it’s not)
Why effort is the foundation for long-term success
The link between identity, action, and outcome
How to build momentum when discipline feels hard
If you want to build a life that reflects your full potential, it starts with mastering this one concept.
🔁 Share this with someone who needs to reset their standard for effort.
🧠 Follow for more mindset and leadership content weekly.
Feeling stuck? In this episode, I share why putting your back against the wall might be the exact move you need to spark creativity, gain clarity, and drive real action toward your goals.
When pressure hits, you either fold — or you innovate. Learn how to turn urgency into power and indecision into unstoppable momentum.
Subscribe now for weekly mindset, leadership, and growth episodes that challenge how you think and how you show up daily.
How many times have you told yourself, “I’ll start when things calm down…” or “once I feel ready…”? In this episode, I challenges that mindset and reveals how placing conditions around starting is what keeps most people stuck.
Learn how to build real momentum through imperfect action — and why starting right now, not later, is the key to lasting growth.
Follow the show for more on mindset, discipline, and leadership.
👉 IG: @samuellfunderburk
🎥 YouTube: The Daily Effort Podcast
Why do we always default to the negative? In this episode, I breakdown how to retrain your brain to focus on the upside — the reward — rather than just the risk. Get real strategies to help you start leading, living, and performing with a reward-first mindset.
Being a good teammate isn't just about showing up—it’s about showing up for others. In today’s episode of The Daily Effort Podcast, I share the overlooked value of selflessness and how it can set you up for lasting success. Whether you’re in the gym, on the field, or in business, this message will challenge the way you lead and serve.
