In this episode, host Sam reveals why muscle might be the missing piece in your fat loss journey. If you're working out 5-7 days a week, restricting calories, and still not seeing results, you're missing one of the most critical components of sustainable transformation.
After working with hundreds of high-performing women, Sam has identified that most avoid building muscle due to fear of getting "bulky," but muscle is actually the key to unlocking the toned, defined physique they want while boosting metabolism long-term.
Watch to discover how muscle tissue transforms your metabolism, burns calories 24/7, optimizes your hormones for fat loss, and creates the shape and definition that cardio and dieting alone cannot achieve.
Ready to transform your approach and finally see the results you deserve? Click the link below to book your free Transformation Strategy Session and create a personalized plan that works with your busy lifestyle.
In this episode, host Sam shares 5 hidden reasons (plus a bonus) your fitness results are stalling and your energy is tanking. After working with hundreds of high-performing women, she's identified these critical mistakes that sabotage progress despite healthy eating and consistent workouts.
Listen to uncover unexpected factors derailing your physical transformation and making you feel exhausted, bloated, and frustrated.
Ready to break through your plateau? Click the link below to book your free Transformation Strategy Session and create a personalized plan that works with your busy lifestyle.
🔗 Book your free strategy call
In this episode, I’m breaking down the game-changing concept of "Fitness Seasons" — a framework that has transformed my clients' results (and my own)! If you've ever wondered why you're not seeing progress despite all your effort — this episode is your blueprint to finally break free from the cycle of frustration.
Take my free "What Fitness Season Should You Really Be In?" Quiz to find out exactly where to start based on your goals and body.👉 Take the quiz + grab a free lifestyle audit here!
In the episode we dive deep into the 4 essential fitness phases every high-performing woman needs to go through to create real, lasting transformation — without burning out, wrecking your hormones, or spinning your wheels.
You'll learn:
✅ What a Fitness Season actually is (and why your body needs them to thrive)
✅ Why constantly focusing on fat loss is keeping you stuck and sabotaging your metabolism
✅ The 4 essential Fitness Seasons and how to know which one you should be in:
If you’re tired of doing all the "right" things but still feeling stuck, THIS is the episode you need.
Summary:
In this special birthday episode, I’m reflecting on the biggest lessons I’ve learned over the past year—insights that have transformed my mindset, health, and overall growth. From prioritizing wellness to the power of intentional decision-making, these lessons are here to help you step into your best self.
We’ll dive into:
✨ Why health truly is wealth and how to make it your foundation
✨ The impact of your environment on your progress (and how to set yourself up for success)
✨ How to stop making decisions based on what others want and start living for YOU
✨ The role of positive media consumption in shaping your mindset and mental health
✨ Why discipline always beats motivation when it comes to long-term success
✨ The importance of slowing down to recharge so you can show up fully in life
This episode is packed with personal stories, mindset shifts, and actionable takeaways to help you grow with intention. Tune in, reflect with me, and let's step into our most aligned and thriving selves together!
Other Episodes You Might Like:
Getting Unstuck and Out of a Rut
The Tough Love You Didn't Know You Needed
How To Ditch Burnout & Find More Balance As A High Performing Woman
Connect with Sam
Apply for 1:1 coachingGet a Free Lifestyle Audit
IG: www.instagram.com/samjones_fit
Tiktok: www.tiktok.com/@samjones_fit
Youtube: www.youtube.com/@riseandthrivewithsam
In this episode of The Rise & Thrive Podcast, host Sam is joined by special guest Haylee Colannino - RD & owner of Girls Fuel LLC. Haylee takes a holistic & functional approach to helping women with their hormonal & gut issues. Sam & Haylee dive deep into gut chats discussing topics such as what is "normal" when it comes to digestive symptoms, knowing when to take the next step towards gut testing, navigating having gut issues while trying to enjoy your life or be intimate with your partner, beneficial supplements & more!Connect with Haylee on InstagramConnect with Sam
Apply for 1:1 coaching
IG: www.instagram.com/samjones_fit
Tiktok: www.tiktok.com/@samjones_fit
Youtube: www.youtube.com/@riseandthrivewithsam
Summary:
In this episode, we explore the exhaustion loop that many ambitious women face, detailing how it affects physical progress aka stalling of fat loss, mental clarity, and relationships. The conversation emphasizes the importance of working smarter rather than harder, focusing on nutrition, recovery, and effective training strategies to break free from the cycle of exhaustion and achieve optimal performance. In this episode, we explore the essential components of maintaining a balanced and healthy lifestyle, focusing on the importance of workouts, recovery, sleep, and stress management. The conversation emphasizes the need for a holistic approach to fitness, integrating mindful practices and daily movement to enhance overall well-being. Key strategies for optimizing energy levels and managing stress are discussed, along with practical tips for improving sleep quality and incorporating restorative activities into daily routines.
Download the cheat sheet fat loss guide here!
Other Episodes You Might Like:
WTF is a reverse diet and do you need one
Calorie deficits vs under eating for fat loss results
Why your obsession with fat loss is keeping you stuck
Is food tracking restrictive?
Connect with Sam
Apply for 1:1 coachingGet a Free Lifestyle Audit
IG: www.instagram.com/samjones_fit
Tiktok: www.tiktok.com/@samjones_fit
Youtube: www.youtube.com/@riseandthrivewithsam
In this episode of the Rise and Thrive Podcast, host Sam Jones discusses the common issue of painful periods and offers five effective strategies to alleviate cramps and PMS. The conversation begins with an introduction to the topic, emphasizing that many women experience these challenges. Sam then delves into the underlying causes of period pain, including inflammation, hormonal fluctuations, nutrient deficiencies, and stress. Finally, she provides actionable advice on nutrition and supplements that can help manage symptoms and improve overall well-being during the menstrual cycle. In this conversation, Sam Jones discusses various strategies for managing PMS and period pain through nutrition, supplements, exercise, stress management, and detoxification. The conversation concludes with a critical look at the effects of birth control on hormonal health.
Download your Guide To Banishing PMS here
Connect with Sam
Apply for 1:1 coaching
Get a Free Lifestyle Audit
IG: www.instagram.com/samjones_fit
Tiktok: www.tiktok.com/@samjones_fit
Youtube: www.youtube.com/@riseandthrivewithsam
Other Episodes You Might Like:
Hormone balancing morning routine for a lower stress day
Why you should care about stress & what it's doing to your resultsDo these 6 things to lose 15-20 lbs by summer without wrecking your hormonesEverything you need to know about forever chemicals + your hormones ft. Lara Adler
Summary:
In this episode of the Rise & Thrive podcast, host Sam Jones discusses effective strategies for losing 15 to 20 pounds by summer while maintaining optimal health. She emphasizes the importance of being in a caloric deficit and how to establish if your body is ready for a deficit, setting high protein goals, eating regularly, increasing daily movement, incorporating strength training, optimizing sleep, and managing stress. Each of these elements plays a crucial role in achieving weight loss goals while maintaining overall health and well-being. Sam provides practical tips and insights to help listeners navigate their weight loss journey effectively without destroying their hormones or overall health!
Download the cheat sheet fat loss guide here!
Other Episodes You Might Like:
WTF is a reverse diet and do you need one
Calorie deficits vs under eating for fat loss results
Why your obsession with fat loss is keeping you stuck
Connect with Sam
Apply for 1:1 coaching
Get a Free Lifestyle Audit
IG: www.instagram.com/samjones_fit
Tiktok: www.tiktok.com/@samjones_fit
Youtube: www.youtube.com/@riseandthrivewithsam
In this episode of Rise & Thrive with Sam, I’m joined by environmental health educator Lara Adler to dive into the hidden world of “forever chemicals”—common yet dangerous substances found in everyday items from cookware to cosmetics. We explore how these chemicals impact our health, disrupt our hormones, and contribute to chronic issues like metabolic imbalance. Laura shares eye-opening insights and practical tips on reducing exposure, empowering you to create a healthier, toxin-aware lifestyle.
You can connect with Lara here
Connect with Sam
Apply for 1:1 coaching
Get a Free Lifestyle Audit
IG: www.instagram.com/samjones_fit
Tiktok: www.tiktok.com/@samjones_fit
Youtube: www.youtube.com/@riseandthrivewithsam
Other Related Episodes:
Hormone balancing morning routine for a lower stress day
In today's episode of Rise & Thrive with Sam, host Sam discusses the trending topic of the "winter arc", how this can be used to your advantage to build a sustainable momentum and getting a head start on your 2025 goals!
Connect with Sam
Apply for 1:1 coaching
Get a Free Lifestyle Audit
IG: www.instagram.com/samjones_fit
Tiktok: www.tiktok.com/@samjones_fit
Youtube: www.youtube.com/@riseandthrivewithsam
Other Related Episodes:
WTF is a reverse diet & do you need one?
Why your obsession with fat loss is keeping you stuck
How Rick built her dream body using my metabolism reset method
In this episode, host Sam Jones is joined by special guest Ashleigh Vanhouten - health coach, speaker, podcast host, and author of two meat centric cookbooks It Takes Guts & Carnivore-ish. They explore the real benefits of strength training without the fear of becoming bulky, understand the crucial role of protein in building muscle and optimizing health, and debunk common fitness myths that hold many women back. Ashleigh brings her expertise on effective nutrition strategies, including the surprising benefits of organ meats for peak performance, and shares insights on how to sustainably achieve your health and fitness goals. This episode is perfect for women looking to elevate their fitness journey, gain strength, and embrace a healthier lifestyle with confidence and science-backed strategies.
Connect with Ashleigh
Connect with Sam
Apply for 1:1 coaching
Get a Free Lifestyle Audit
IG: www.instagram.com/samjones_fit
Tiktok: www.tiktok.com/@samjones_fit
Youtube: www.youtube.com/@riseandthrivewithsam
In today's episode of Rise & Thrive with Sam, host Sam discusses a frequently asked question "how long will it take to see results?" and the top things that need to be considered when setting timelines & expectations within your fitness + health journey! She also gives tips on how to keep your head in the game + remain focused when things are frustrating & taking longer than you'd like.
Connect with Sam
Apply for 1:1 coaching
Get a Free Lifestyle Audit
IG: www.instagram.com/samjones_fit
Tiktok: www.tiktok.com/@samjones_fit
Youtube: www.youtube.com/@riseandthrivewithsam
Other Related Episodes:
WTF is a reverse diet & do you need one?
Why your obsession with fat loss is keeping you stuck
How Rick built her dream body using my metabolism reset method
In this episode ofRise and Thrive with Sam, host Sam Jones welcomes special guest Hanna Bier, a renowned money coach specializing in transforming women's relationships with finances. They delve into the often-taboo topic of money, exploring how women can overcome financial stress, develop positive money habits, and embrace financial abundance without shame. Hannah shares her journey from struggling with finances to becoming a successful money coach, and provides practical tips for listeners to start improving their financial situation today which in turn can have a tremendous positive impact on their health and wellbeing. Tune in to learn how to achieve financial bliss and take control of your financial future.
Connect with Hanna on Instagram
Connect with Sam
Apply for 1:1 coaching
Get a Free Lifestyle Audit
IG: www.instagram.com/samjones_fit
Tiktok: www.tiktok.com/@samjones_fit
Youtube: www.youtube.com/@riseandthrivewithsam
Other Related Episodes:
How to ditch burn out & find more balance as a high performing woman
Why you should care about stress & what it's doing to your results
In today's episode of Rise & Thrive with Sam, host Sam discusses the common struggle of crushing your health + fitness habits during the week then falling off track on weekends and letting these habits sabotaging your results.
She dives into the common occurrences of
& how to overcome these situations with helpful strategies & tips!
Connect with Sam
Apply for 1:1 coaching
Get a Free Lifestyle Audit
IG: www.instagram.com/samjones_fit
Tiktok: www.tiktok.com/@samjones_fit
Youtube: www.youtube.com/@riseandthrivewithsam
Other Related Episodes:
Top tips for balancing summer social events with your health & fitness goals
Getting unstuck & out of a rut
The tough love you didn't know you needed
5 must dos to avoid holiday weight gain & stay on track during this busy season (holiday focused but lots of helpful tips for all busy seasons!)
In this episode of The Rise & Thrive Podcast, host Sam is joined by Carly Hartwig, a Women's Holistic Reproductive Health Practitioner & FAM Educator to chat about the negative impact toxic chemicals are having on our health as women. Topics of discussion are BPAs & plastics, toxic cleaning products, toxic self-care products, the impact on your fertility & fitness results, better alternatives, resources for education & how to get started with embracing low tox living in a way that won't overwhelm you!
Resources mentioned in the episode:
Clearya app & browser extension
The Stink Documentary
Dark Waters Movie
Connect with Carly on IG where she offers free Clarity calls
Take advantage of Carly's discount codes:
Branch Basics (code CLWCARLY to save 15% on Starter Sets)
Primally Pure (code CLWCARLY to save 10% sitewide)
Connect with Sam
Apply for 1:1 coaching
IG: www.instagram.com/samjones_fit
Tiktok: www.tiktok.com/@samjones_fit
Youtube: www.youtube.com/@riseandthrivewithsam
In this episode of The Rise & Thrive Podcast, host Sam discusses 3 of the most common reasons why women who feel like they are killing it in the gym don't have the body they feel like reflects their hard work. She discusses important recovery, nutrition & training concepts that have a huge impact on results & what you can do about it!
Connect with Sam
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IG: www.instagram.com/samjones_fit
Tiktok: www.tiktok.com/@samjones_fit
Youtube: www.youtube.com/@riseandthrivewithsam
Related Helpful Episodes:
Why Your Obsession With Fat Loss Is Keeping You Stuck
Calorie Deficits vs Under Eating
WE'RE BACK! In this episode of The Rise & Thrive Podcast, host Sam chats with listeners about where she's been & some life updates. She dives into taking a season of rest to recover from burn out, starting over in the gym and embracing being a beginner again after healing her gut & hormones, rediscovering her hobbies, interests & passions to feel more fulfilled, transforming her connection with spirituality & a new rebrand alongside some exciting changes to Rise & Thrive Coaching!
Check out Sam & Phil's YouTube Reaction Channel
Connect with Sam
Apply for 1:1 coaching
IG: www.instagram.com/samjones_fit
Tiktok: www.tiktok.com/@samjones_fit
Youtube: www.youtube.com/@riseandthrivewithsam
In this weeks episode of Rise & Thrive with Sam, Sam is joined by special guest Amber Silva, a feminine energy coach to discuss how transformative embracing your feminine energy can be to build your confidence & self-love. They dive deep into the impact this has on your fitness goals, relationships & career as well as how to get started on your feminine energy journey if this is all new to you.
You can connect with Amber & download her free Feminine Energy Guide on Instagram here.
Connect with Sam
Apply for 1:1 coaching
IG: www.instagram.com/samjones_fit
Tiktok: www.tiktok.com/@samjones_fit
Youtube: www.youtube.com/@riseandthrivewithsam