Menopause, Melanin & Aging Like A Queen

Send us Fan Mail In this episode, I’m pulling back the curtain on why I changed the way I train—and what it means for you in midlife and menopause. After 24 years as a personal trainer, I’ve seen the good, the bad, and the toxic when it comes to women and fitness. For years, I bought into the idea that smaller was better. I tracked, measured, and judged—my clients and myself. But when perimenopaus...

Send us Fan Mail In this episode, I’m pulling back the curtain and sharing the supplements I personally take to support my body through menopause. From probiotics to magnesium, omega‑3s to hormone therapy — I walk you through why I take them, what they help with, and how they fit into my overall wellness lifestyle. ✨ But let me be clear: I’m not here to prescribe or sell you anything. This episod...

Send us Fan Mail In this bold and honest episode, I break down the myth of the “summer body” and why it’s time we finally let it go. As Gen X women, we were raised in the depths of diet culture—from cabbage soup diets to cardio obsession—and those messages are still echoing in our heads, especially during midlife and menopause. But here’s the truth:   Your body is already a summer body. And no, yo...

Send us Fan Mail In this power-packed episode, I take you behind the scenes of one of the most exciting (and exhausting!) weeks of my life — and how it reminded me that menopause is not the end, but a bold new beginning. From co-curating the Women’s Healthy Living Show and hosting the High Heels & Hot Flashes stage with my incredible partner, Nadine Woods — to interviewing Canadian media icon...

Send us Fan Mail In this episode, I dive into the rising craze of weighted vests —popular among menopausal and midlife women—but ask: do they really deliver? 🔍 What We Cover 1. The Trend & Theory Weighted vests are touted for boosting calorie burn and bone strength during simple activities like walking and chores—now a viral staple on social media researchgate.net+12 womenshealthmag.com+2 new...

Send us Fan Mail In this deeply personal and powerful episode, I open up about navigating life after a 30-year relationship and the unexpected journey of rediscovering who I am at 54. Divorce during menopause isn’t something we talk about enough—but it’s happening more than we think. I share my own story of love, loss, pride, grief, and growth—from learning how to use the lawn mower to letting go...

Send us Fan Mail In this powerful episode, we unpack one of the most important—and overlooked—transformations that happens during menopause: the mindset shift. Host [Your Name], menopause health coach and midlife empowerment expert, dives deep into why so many women spend decades chasing smaller bodies in hopes of finally feeling confident, sexy, and at peace—and why that rarely works. You’ll hear...

Send us Fan Mail In this powerful and honest episode, I’m sharing why I’ve completely shifted away from focusing on weight loss in my coaching—and why it’s one of the best decisions I’ve ever made, both for myself and my clients. We, Gen X women, were raised on diet culture. From the 20 Minute Workout to cabbage soup diets, we were taught that smaller was better, cardio was queen, and our value wa...

Send us Fan Mail Mother’s Day hits different in midlife — and that’s not a bad thing. In this heartfelt and humorous episode, I reflect on how Mother’s Day has evolved now that my daughters are grown, I’m navigating menopause, and life looks nothing like it did when I was juggling diaper bags, walkers, and brunch reservations all at once. From the chaos of early motherhood to the quiet confidence...

Send us Fan Mail You’re eating right.  You’re lifting weights.  You’re walking, stretching, sleeping, meditating, managing stress…  You’re doing all the things — and yet, the scale won’t budge. Sound familiar?  You are not alone — and you are not broken . In today’s episode, we’re having an honest, heart-to-heart conversation about what it means to redefine success in midlife, especially when it f...

Send us Fan Mail In this powerful and heartfelt episode, Samantha shines a light on the often overlooked experiences of Black women navigating menopause. From the cultural pressure to "stay strong" to the harsh reality of medical gaslighting, this conversation explores why so many Black women suffer in silence — and what we can do to change that. You'll learn about the historical ro...

Send us Fan Mail In this powerful solo episode, I’m getting real about the intersection of aging, beauty, and Black womanhood —and how we’re flipping the script on what it means to be “beautiful” in midlife and beyond. For too long, society has tied our worth to youth, thinness, and perfection. But what happens when the laugh lines deepen, the curves shift, and the world tells us we’re no longer d...

Send us Fan Mail In this empowering episode, we’re diving into one of the most overlooked but essential aspects of midlife health— mobility, flexibility, and injury prevention during menopause. If your body feels stiff, achy, or just not as responsive as it used to be, you are not alone—and you are not broken. Join me as I break down: The difference between mobility and flexibility (and why you ne...

Send us Fan Mail In this powerful and personal episode, I’m diving deep into a topic that doesn’t get talked about enough— libido and menopause . If you’ve ever felt like your spark disappeared or your desire hit the pause button, you’re not alone—and it’s not just “in your head.” We explore the real, biological shifts happening in your body, including the decline of testosterone and estrogen , an...

Send us Fan Mail Are you feeling stuck in your strength training routine? It might be time to level up with progressive overload! In this episode, I break down what progressive overload is and how you can safely increase weights—starting with small increments (2.5 lbs for upper body, 5-10 lbs for lower body) and using the "drop and finish" method to build strength gradually. But lifting...

Send us Fan Mail In this episode, we’re diving deep into the connection between stress and menopause—why stress feels so much harder during this stage of life and how it impacts everything from sleep and weight gain to digestion, mood, and heart health. We’ll break down the role of cortisol (it’s not all bad!) and why chronic stress can lead to adrenal fatigue, anxiety, and even heart palpitations...

Send us Fan Mail In this episode, I take you behind the scenes of my very first Flip Flops & Hot Flashes menopause retreat in Nosara, Costa Rica—a transformative experience that brought together 12 incredible women from all walks of life. We laughed, cried, moved our bodies, embraced stillness, and formed an unbreakable sisterhood. From sunrise meditation and strength training to sensual dance...

Send us Fan Mail Did you know that the peak years for divorce are between 45-55—right in the middle of menopause? Studies show that 7 out of 10 women blame menopause for the breakdown of their marriage. But here’s the thing—many women don’t even realize menopause is at play, and their partners are left confused and frustrated. In this episode of Menopause, Melanin, and Aging Like a Queen , I’m get...

Send us Fan Mail Menopause brings significant hormonal changes that affect everything from metabolism and energy levels to sleep, mood, and weight management. In this episode, I discuss why patience is key to navigating these shifts and how embracing a long-term mindset can lead to better health and happiness. I break down how patience applies to different aspects of menopause: Exercise: Our bodie...

Send us Fan Mail Ever feel like no matter how hard you try, lasting change just won’t stick? You’re not alone. In this episode, I’m breaking down why transformation—whether in fitness, menopause, or mindset—is so damn hard. And spoiler alert: the biggest obstacle isn’t your schedule, your age, or even menopause itself—it’s you . We’ve been programmed by diet culture, social media, and outdated bel...

Send us Fan Mail For so long, we’ve been told that menopause is the beginning of the end—but what if it’s actually a new beginning? In this episode of Menopause, Melanin, and Aging Like a Queen , I’m flipping the script on midlife and sharing why menopause is an opportunity to rediscover yourself, find new passions, and build the life you truly desire. I’ll be diving into: ✨ Why so many of us los...

Send us Fan Mail Thank you for listening and I would like to remind you that Walk with Sam - Walking Group - is available for anyone to join, ANYWHERE! Click HERE to join the free Whatsapp community! Thank you for listening.

Send us Fan Mail In this episode, Samantha shares what the biggest barrier to weight-loss is, especially as you are transitioning through menopause. And it's not what you think. As women, we often think that we have to do "more", be more disciplined and work harder because that's what we have always done but now that we have hit menopause, that strategy no longer works and it o...

Send us Fan Mail In this episode, Samantha talks about many of the misconceptions around Hormone Replacement Therapy (HRT), what it really means and what to consider if it's an option for you. You can watch her Instagram LIVE interview with Dr. Van-Horne HERE. Estrogen Matters Book Follow Sam on Instagram HERE Follow Sam on Facebook HERE Check out her website at samcoretrainer.com Thank you f...

Send us Fan Mail In this episode, Samantha talks about THE most important muscle to train in menopause and although your legs are your biggest muscles and they shouold be trained accordingly, that is not what we are talking about here. The most important muscle is consistency. That ONE THING that you are very good at (with everything else), but when it comes to yourself....not so much. Samantha sh...