This week, Sam is chatting with Gabriella Borrero to discuss the importance of community, networking, and authenticity in both personal and professional realms. She shares her journey as a mother and entrepreneur, emphasizing the need for quality relationships over quantity. Gabby highlights the significance of being present and supportive in building connections, and encourages listeners to seek out theircommunities, especially in local and women-owned spaces.
Chapters
00:00 Building Community in Modern Times
03:01 The Role of Family in Business
05:45 Navigating Childhood and Community
08:54 The Impact of Motherhood on Identity
11:41 Quality Over Quantity in Relationships
15:00 Authenticity in Connections
17:51 Finding Your Community
20:43 Creating Opportunities for Connection
24:03 Supporting Local and Women-Owned Businesses
Takeaways
Links:
Try the BFF app for 7 days for free
This week, Sam is coming at you with a last-minute solo episode.
In this quick episode, she shares a tiny bit about her birth experience as well as some of her thoughts around hobbies and getting her spark back.
Mentioned:
The Basic Bitch Boogie app
my.playbookapp.io/basicbitchboogie
Use code FOUNDING100 to get your first month free until Oct 31
Shuffle mamas on IG
https://www.instagram.com/shuffle_mamas?igsh=MWY5YjBwcWUxaXY5cw==
This week, Sam is chatting with Debbie O'Hara, a money coach and financial speaker, who shares her journey from financial struggle to empowerment. She discusses the importance of breaking through money mindset blocks, the significance of flexible budgeting, and the impact of credit card debt. Debbie emphasizes the need for financial education and awareness, particularly for women and entrepreneurs, and offers insights into her coachingprograms designed to help clients achieve financial confidence and freedom.
Chapters
00:00 Introduction to Money Mindset and Coaching
08:12 Debbie's Personal Journey with Money
17:02 Understanding Budgeting and Financial Awareness
24:58 Tackling Credit Card Debt and Financial Education
26:54 How to Work with Debbie and Available Programs
Takeaways
https://howdebbiesaves.com/
Try the BFF App for free for 7 Days
On this week’s episode of The Feel Good Daily Show, Jess and Sam explore the concept of habits as deposits and withdrawals in a metaphorical feel-good bank account. They discuss how small daily habits can contributepositively or negatively to one's overall well-being, emphasizing the importance of mindfulness and self-awareness in recognizing these patterns. Theconversation also touches on the significance of delayed gratification in building healthy habits and the need to take inventory of one's habits without judgment.
Chapters
00:00 The Power of Habits
02:14 Feel Good Deposits vs Withdrawals
10:28 Delayed Gratification and Long-Term Benefits
20:52 Taking Inventory of Your Habits
Takeaways
This week on The Feel Good Daily Show, we are chatting with Krista Kruszon.
Krista, the Gritty Glitter Badger, discusses the interplay between grit and grace in fitness and life. She emphasizes the importance of resilience, gratitude, and the mental challenges that come with pushing oneself beyond comfort zones. Through personal anecdotes and insights, Krista illustrates how embracing discomfort and breaking down challenges can lead to personal growth and strength of character. The discussion also touches on the significance of self-awareness and the mental game in achieving fitness goals and navigating life's obstacles.
Chapters
00:00 The Gritty Glitter Badger Returns
02:50 Understanding Grit and Grace
05:44 The Role of Gratitude in Grit
08:34 Breaking Down Challenges
11:38 The Mental Game of Grit
14:25 Navigating Life's Tunnels
17:46 The Three A's of Situational Growth
20:29 Finding Balance in Discomfort
23:19 The Importance of Pushing Limits
25:55 Sharpening the Mind Through Challenges
29:17 Where to Find the Gritty Glitter Badger
Takeaways
Listen to The Gritty Glitter Badger Podcast
In this episode Sam and Jess discuss the importance of embracing pain when it has a purpose. Pain isn't always a bad thing. Embracing discomfort is often the way to reach your desired outcomes.
Takeaways
This week, Sam is chatting with Heather Ransom.
In this episode, Heather shares her inspiring journey frombattling breast cancer to becoming a certified personal trainer and nutrition coach. She emphasizes that it's never too late to take control of your health and encourages listeners to start small and build confidence in their fitnessjourney. Heather discusses the importance of mindset shifts, navigating relationships while making lifestyle changes, and the power of community support in achieving fitness goals.
Heather Ransom is a NASM Certified Personal Trainer,Nutrition Coach, CrossFit Level 1 Trainer, and proud 1st Phorm Advisor & Ambassador. After beating breast cancer and starting her fitness journey later in life, she’s made it her mission to help others realize it’s never too lateto take control of your health. From barbell training and HYROX events to half marathon prep and building strong habits, she brings real-life experience,heart, and grit to every coaching session.
Through her work, she empowers others—especially women—to fuel their bodies, move with confidence, and chase big goals at any stage of life.
Chapters
00:00 Heather's Inspiring Journey to Fitness
05:41 Overcoming Fear and Taking the First Step
11:27 Mindset Shift: From Aesthetics to Well-being
17:49 Navigating Relationships and Lifestyle Changes
23:26 The Power of Community in Fitness
Takeaways
On this week’s episode, Sam & Jess explore the conceptof identity change as a crucial factor in achieving behavior change and setting goals. They emphasize the importance of adopting an identity-based approach to goal setting, where individuals define themselves in alignment with theiraspirations. The discussion also highlights the significance of intentionality in actions, the athlete mindset, and the necessity of embracing discomfort and pain as part of the growth process. Sam & Jess encourage listeners tochallenge themselves and push beyond their comfort zones to achieve their desired outcomes.
Chapters
00:00 The Power of Identity Change
01:53 Setting Identity-Based Goals
05:07 Intentionality in Achieving Goals
12:14 Embracing the Athlete Mindset
17:43 Pain with a Purpose
Takeaways
Try the BFF App for 7 days for free:
https://my.playbookapp.io/bloomflourishfitness
This week on The Feel Good Daily Show, Sam is interviewing Angela Schaaf from Meal Prep Chef NH.
In this episode, Angela discusses the importance of meal prep and how it can be tailored to fit individual lifestyles. She emphasizes the need for meal prep to be enjoyable and exciting, rather than a chore. Angela introduces the concept of 'Cook Once, Eat Twice' as a strategy to save time and effort in meal preparation. The conversation also touches on the significance of realistic meal planning and the value of experimenting with meals to find what works best for each individual. Additionally, Angela shares resources available in her 'Pantry' to assist listeners in their meal prep journey, encouraging a playful and fun approach to cooking.
Chapters
00:00 Introduction to Meal Prep and Its Importance
02:48 The Role of a Meal Prep Chef
05:44 Making Meal Prep Enjoyable
08:56 Cook Once, Eat Twice: A Practical Approach
11:44 Overcoming Meal Prep Challenges
15:05 Experimenting with Meal Prep
17:52 The Pantry: A Resource for Meal Planning
21:05 Final Thoughts on Meal Prep and Enjoyment
Takeaways
In this conversation, Sam and Jess discuss the concept of cutting back on food consumption without feeling deprived. They emphasize the importance of mindful eating and provide practical tips for reducing unnecessary intake. The discussion highlights how small changes can lead to significant impacts on overall health and well-being. The hosts encourage listeners to be aware of their eating habits and to focus on making gradual adjustments rather than drastic changes.
Chapters
00:00 Introduction to Cutting Back Mindfully
02:51 The Importance of Food Freedom
05:53 Mindless Eating and Portion Control
09:03 The Impact of Small Changes on Nutrition
12:02 Understanding Caloric Intake and Its Effects
14:54 Mindfulness in Eating Habits
17:58 Practical Steps for Mindful Eating
20:55 Conclusion and Next Steps
Takeaways
Join The BFF App - Get 7 Days Free
In this episode, Sam and Jess discuss the concept of NEAT (Non-Exercise Activity Thermogenesis) and how small, everyday movements can significantly impact overall health and energy expenditure. They emphasize the importance of incorporating more movement into daily routines, providing practical tips for increasing activity levels before work, during the workday, and before bedtime. The conversation highlights the need to apply knowledge about health and movement to create lasting changes in lifestyle.
Chapters:
00:00 Introduction to Tiny Changes
02:17 Understanding NEAT: Non-Exercise Activity Thermogenesis
08:16 Practical Tips for Increasing Daily Movement
13:09 Incorporating Movement Before Bedtime
Takeaways
In this episode of the Feel Good Daily Show, Samantha engages in a heartfelt conversation with Ana Munoz, who returns to discuss her evolving work in intimacy and connection during pregnancy. They explore the importance of nurturing intimacy beyond physical aspects, the role of communication in relationships, and how the Presence Project and Prenatal Massage Blueprint can empower couples to connect deeply. Ana shares her insights on building intimacy, navigating body image changes, and fostering healthy communication, emphasizing the significance of modeling positive relationships for future generations.
Chapters:
00:00 Reconnecting Through Intimacy
02:58 The Presence Project: Empowering Partners
05:33 Communication and Connection in Relationships
08:07 The Importance of Touch and Massage
10:26 Prenatal Massage Blueprint: A New Approach
13:26 Building a Lasting Relationship
16:25 Empowerment Through Self-Care
18:51 Creating Intimacy in Everyday Life
23:36 Navigating Body Image and Vulnerability
25:19 Communication and Intimacy in Relationships
27:31 The Spectrum of Intimacy
29:39 The Importance of Emotional Connection
31:03 Creating Safe Spaces for Communication
32:55 Empowering Partners in Pregnancy
35:28 The Role of Hypnosis in Relationship Dynamics
Takeaways:
Bio:
Ana Muñoz is the founder of Mind & Body Motherhood, a sacred space redefining how women experience care through pregnancy, birth, and beyond.
With over a decade in the birth world as a licensed massage therapist, certified hypnosis practitioner, and doula, Ana bridges nervous system science with embodied support—offering a revolutionary approach to the childbearing year that centers rest, ritual, and unapologetic softness.
Her work is devoted to helping mothers feel deeply supported—not because they earned it, but because it's their birthright. Through in-person sessions, digital resources like the Prenatal Massage Blueprint, and her ever-evolving vision for mentoring fellow birth workers, Ana is leading the Receptive Era: where support is sacred, and softness is a strategy.
When she’s not guiding women back into their bodies, she’s soaking up slow mornings, sacred walks, and mama magic with her daughter in Central Florida. She’s also a proud member of the Central Florida Birth Network, advocating for collaborative, heart-led care in the maternal wellness space.
Links:
It's Bloom Flourish Fitness's 6 year anniversary and we are celebrating with a BIG change.
We are moving to our very own app!
Tune in to hear:
The first 7 days inside of the app are FREE, come join us:
https://my.playbookapp.io/bloomflourishfitness
Sometimes we find that we talk ourselves out of doing things that feel good because of the price tag that comes along with it. So we thought it would be fun to share some free and affordable feel-good activities you can try out this summer.
Tune in as Jess & Sam share 5 free activities you can do this summer as well as 5 affordable feel-good activities you can try.
Self-care isn't something you should only practice when you are exhausted and burnt out. Self-care should be weaved into your regular routine. Today we are going to share 10 summer, feel-good-friendly self-care activities with you.
Create your Feel-Good Summer Self-Care toolkit. The most important part, is actually doing them.
Check out the BFF Community:
www.bloomflourishfitness.com
You can enjoy strength training without subscribing to diet culture.
On this weeks episode:
Try a week of free 15-minute at-home strength workouts:
https://www.bloomflourishfitness.com/free-week-of-workouts
These days, it's so easy to try and fit ourselves into boxes. But around here, we like to embrace the &.
On this weeks episode we share:
You are allowed to be multi-faceted and enjoy many things at the same time. You don't have to choose either or, you can say "yes, and...."
Try a free week of 15 minute workouts:
https://www.bloomflourishfitness.com/free-week-of-workouts
This week we're getting real about what it means to enjoy food and feel at peace in your body during summer holidays - particularly the 4th of July. If cookouts, body talk, or all-or-nothing food thoughts tend to hijack our holiday, this episode is your permission slip to opt out of diet culture and opt into feeling good.
Here’s what we talk about:
Key takeaway: You don’t need to earn your food. You don’t need to shrink to be worthy. This 4th of July, you’re allowed to show up fully, eat what you love, and feel-good on your own terms.
Try a free week of BFF workouts:
https://www.bloomflourishfitness.com/free-week-of-workouts
In this week’s episode, we’re diving into the most underrated tools for feeling your best - pleasure. When your pleasure portfolio is limited to snacks, cocktails, and takeout, it’s easy to overdo it - especially in the summer. But this episode is your gentle reminder that there are so many ways to experience pleasure.
Here’s what we talk about:
The real reason you might be turning to food or wine for comfort
How to build a “pleasure portfolio” that supports your physical and emotional well-being
Simple, doable ideas for adding more non-food pleasure to your summer days
How this mindset shift can help you enjoy summer without guilt or restriction
Key takeaway: You don’t have to cut anything out - you just need to give yourself more of what you truly crave.
Listen now and give your pleasure portfolio a glow-up!
One of our favorite things to do inside of The Feel Good Program is create seasonal Bingo boards. Think of it as a fun bucket list game that the whole family will enjoy.
Join Jess & Sam as they walk you through a fun activity that will help you have a fun, feel-good summer.
Try a free week of 15-minute workouts:
https://www.bloomflourishfitness.com/free-week-of-workouts