Rise & Thrive

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 g...

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,...

Book your free 1:1 strategy call and get a custom game plan tailored to your body⁠ 🔥 ⁠Connect with me on Instagram here⁠

Book your free 1:1 strategy call and get a custom game plan tailored to your body 🔥 Connect with me on Instagram here

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...

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...

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...

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 opt...

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, nut...

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,...

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 insig...

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/@s...

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 h...

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 t...

In this episode of Rise 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 str...

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 being out and busy leading you to skip meals throughout the day or grabbing unhealthy options out of convenience not being p...

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 a...

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 ⁠⁠ ⁠⁠A⁠⁠⁠⁠pply for 1:1 coaching⁠⁠⁠...

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, transformin...

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 ne...

In this weeks episode of Rise & Thrive with Sam, host Sam Jones discusses the challenges high performing women face when it comes to making their wellbeing a priority and shares 5 tips on how to begin to overcome this so you can start achieving your health and fitness goals, and feel like your best self inside and out! Connect with Sam ⁠⁠ ⁠⁠A⁠⁠⁠⁠pply for 1:1 coaching⁠⁠⁠ ⁠⁠⁠IG⁠ ⁠⁠: www.instagra...

In this episode of Rise & Thrive with Sam, host Sam shares her 8 non-negotiables included in her morning routine for balancing and supporting her hormones while embracing a lower stress start to the day. This allows her to lead to a more energized, happier & productive day. She also discusses the trending morning routines seen on social media, and how you can utilize bits and pieces of the...

In this episode of Rise & Thrive with Sam, host Sam is bringing you strategies for setting yourself up for success for the new year so you’re feeling fully equipped to crush 2024. She walks you through a guided goal setting session with some powerful prompts that allow you to reflect on this past year and set goals moving forward that feel truly aligned to you and your desires. Next she talks...

In this weeks episode of Rise & Thrive with Sam, host Sam discusses the social pressures and anxiety’s that can arise when getting together with friends and family in social settings. She covers 5 tips to handle uncomfortable situations in a way that can both support your needs while handling matters in a peaceful way and decreasing the chances of it getting out of hand. These tips can be appl...

In this weeks episode of Rise & Thrive with Sam, special guest Dr. Laura DeCesaris joins host Sam to chat about all things gut health and female wellness! They dive into the impact sleep, stress and mindset can have on your gut, especially around the holidays, and share tips on how you can overcome this for a happy and healthy holiday season. They also discuss the beneficial supplements for yo...