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I and my daughter, Layla, walk through 4 rules you can follow to stay on track Christmas week with your fitness!

Busy working people do not have time to cook all day.In this video, I audit my wifes Costco receipt to see how many high-protein meals we can make from it and if it actually beats my $35 Walmart haul.

Youll see:

Exactly what we bought at Costco

How many meals we made

Cost per meal

Then you can copy the same strategy for your own work lunches

I walk through how I only spent $35 at Walmart and made 18 meals out of it for the week!

Instagram: https://www.instagram.com/samuellfunderburk/?hl=enWeight loss doesn’t have to be confusing. In this video, I break down EXACTLY how your body loses weight using simple.You’ll learn:✔ The only calorie formula you actually need✔ What makes you gain vs lose weight✔ Why “3500 calories = 1 pound” is outdated✔ How to calculate YOUR calorie needs✔ A simple way to take control of your results — even if you're busyIf you’re new or feeling overwhelmed, this will finally make weight loss make sense.👉 Like & subscribe for simple weight-loss education without the confusion.

Thanksgiving is here — and if you’re trying to lose weight or stay on track with your goals, it can feel stressful. I break down simple, realistic tips that will help you enjoy the holiday without feeling guilty or losing progress.You’ll learn:• How to eat your favorite foods and still stay consistent• My top strategies for staying full and on track• How to make Thanksgiving guilt-free (and fun again)🍗 Enjoy the day, stay consistent, and remember — one meal doesn’t ruin your progress.💬 Comment below your favorite Thanksgiving dish!📲 Follow me on Instagram: https://www.instagram.com/samuellfunderburk/?hl=en

Someone commented on one of my videos saying fiber is bad, so I decided to make this video to explain why fiber is actually one of the most underrated parts of your nutrition.In this video, I’ll break down:• What fiber actually does for your body• Why it helps with digestion, fullness, and blood sugar balance• The difference between soluble and insoluble fiber• How to get enough fiber from real food every dayFiber isn’t the enemy — it’s the key to better gut health, more consistent energy, and staying lean.⚡ Follow me on Instagram: https://www.instagram.com/samuellfunderburk/

Eating healthy doesn’t have to take hours — I’m breaking down 3 high-protein meals you can make in under 30 minutes that are easy, affordable, and actually taste good.

💪 In this video, you’ll learn:
• 3 fast high-protein meals you can prep in minutes
• How to build balanced meals that keep you full
• My go-to ingredients that save time and money
• Tips for hitting your protein goal even on busy days

These meals prove you can eat real food, get results, and stay consistent — no excuses.

🔹 Subscribe for more weekly videos on fitness, nutrition, and discipline!

I go through how you can still eat foods you love and still lose weight if you do it right.

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:

1. What went well?

2. What didn’t go well?

3. 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!