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What happens when everything goes wrong just days before your second annual menopause retreat? A health scare, a check engine light, and a weather forecast predicting rain EVERY single day in paradise.

In this heartfelt Valentine's Day episode, I get raw and real about my second annual Flip Flops & Hot Flashes retreat in Cahuita, Costa Rica. What started as a stress-induced panic about "ruining" these women's expensive getaway turned into the most transformative week of our lives.

I share:

• Why 85% rain turned out to be the greatest blessing (hello, forced slowing down!)
• The indigenous cacao ceremony that had all of us sobbing uncontrollably the moment she started singing
• Two powerful teachings that will stick with me forever: "Our heart is our drum" and "We are medicine"
• How we built deep sisterhood through sharing circles, burning ceremonies, and vulnerability
• The women who showed up while missing funerals, pausing cancer treatments, and navigating life's chaos
• Our intention-burning ritual and what we discovered about surrender

I also get honest about recording this on Valentine's Day—my first one alone in 30 years—and the scary decision to take myself out to dinner anyway.

Whether you're navigating menopause, craving deeper connection, or just need permission to slow down, this episode is for you.

Thank you for listening and I would like to remind you that I have 2 amazing announcements!

1. Men-On-Pause - THE Men's ONLY menopause event designed to help educate and support men so they can become better allies to the women in their lives when it comes to menopause and midlife. Details HERE

2. Get on the WAITLIST for the next Flip Flops & Hot Flashes Menopause Retreat HERE.

Thank you for listening.

Send a text

In this deeply personal episode, host Sam shares a raw story fabout the moment she received a terrifying "overdue notice" from her own body—a health scare that forced her to confront a pattern she sees in all of us.

Navigating her first year single after a 30-year marriage, Sam thought she was coping—until a snowstorm and a constellation of mysterious bruises sent her into a 24-hour spiral of panic. This scare became a profound mirror, reflecting how we, as women and caregivers, expertly manage crises for others while treating preventative care for ourselves as an "optional hobby."

Sam connects the dots between life-altering transitions, redirected anxiety, and the unique vulnerability of navigating menopause and health scares alone. She issues an urgent, loving call to action: menopause changes the rules, increasing our risks, and we can no longer afford to put ourselves last.

This is a conversation about trading the voice of panic for the voice of seasoned intuition. It’s about building your wellness brick by brick, before you hit the wall. If you’ve ever rescheduled a check-up, ignored persistent fatigue, or felt the lonely weight of being the sole guardian of your health, this episode is your sign to start putting yourself first. Your peace, your health, your vitality—they are non-negotiable. It’s time to protect your realm like the queen you are.

Thank you for listening and I would like to remind you that I have 2 amazing announcements!

1. Men-On-Pause - THE Men's ONLY menopause event designed to help educate and support men so they can become better allies to the women in their lives when it comes to menopause and midlife. Details HERE

2. Get on the WAITLIST for the next Flip Flops & Hot Flashes Menopause Retreat HERE.

Thank you for listening.

Send a text

After a historic snowstorm in Toronto forced a digital blackout, host Sam found herself staring down the raw headlines of a world in crisis. This episode is a deeply personal, unfiltered conversation born from that silence.

We explore the haunting question: What if our exhausting, all-consuming focus on our changing midlife bodies—the diets, the “anti-aging” pressures—is a designed distraction? A cage to keep our eyes down so we don’t look up at the global fires raging around us?

From genocide and political erosion to the chilling reality of violence against Black and Brown communities, we confront the fear of what world we’re leaving for our daughters. This is a call to reframe our wellness as a foundation for engagement, not an escape. We break down why education is self-defense, why building physical muscle is a political act of preparation, and why community is our essential network in turbulent times.

This is not a conversation about fear, but about power. It’s about building your throne—with strength, clarity, and sisterhood—so you can see far, protect your kingdom, and age like the queen you are.

Thank you for listening and I would like to remind you that I have 2 amazing announcements!

1. Men-On-Pause - THE Men's ONLY menopause event designed to help educate and support men so they can become better allies to the women in their lives when it comes to menopause and midlife. Details HERE

2. Get on the WAITLIST for the next Flip Flops & Hot Flashes Menopause Retreat HERE.

Thank you for listening.

Send a text

In this powerful and relatable episode, Sam unpacks a transformative conversation with a client that echoes the journey so many women face in midlife.

We begin by looking back at past extremes—like post-baby competition training or aggressive "best shape of my life" goals—and explore the hidden drive behind them: the need to prove our strength in a society that expects women to "do it all," often without a village of support.

The heart of the episode lies in navigating the perimenopause pivot. Why does the old "no days off" mentality stop working? Sam breaks down the essential science of rest and recovery, explaining why training every 72 hours is a strategic powerhouse for building strength when hormones are in flux. It’s a paradigm shift: rest isn’t lazy, it’s where the real repair and growth happen.

We tackle the frustrating feeling of "not doing enough," the siren song of the gym that lures us back to unsustainable habits, and the liberating moment of letting go. This episode makes a compelling case for why menopause can be a profound liberation from boring beauty standards and oppressive "shoulds."

Finally, we map out a new agreement: shifting from intensity to intelligent, compassionate consistency. It’s a blueprint for building sustainable strength—Strong AF in body, mind, and spirit—by honoring the bodies we have now and trusting a smarter, kinder process.

If you’re ready to trade exhaustion for empowerment and frustration for freedom, this episode is your guide.

Thank you for listening and I would like to remind you that I have 2 amazing announcements!

1. Men-On-Pause - THE Men's ONLY menopause event designed to help educate and support men so they can become better allies to the women in their lives when it comes to menopause and midlife. Details HERE

2. Get on the WAITLIST for the next Flip Flops & Hot Flashes Menopause Retreat HERE.

Thank you for listening.

Send a text

Feeling stuck in a winter fitness rut? You're not alone. In this week's episode, Sam tackles the real reasons our motivation vanishes during the long, grey months—and it's not a lack of willpower. Starting with a relatable story of chasing a fleeting five minutes of winter sun, this episode dives into why we must first stop "shoulding" on ourselves and abandon the punishing "all-or-nothing" mindset that keeps us paralyzed.

The conversation takes a critical turn towards the non-negotiable foundation of all sustainable health: sleep. Through a powerful client story, Sam reveals how chronic stress, poor sleep hygiene, and the cortisol wake-up call between 2-4 AM are often the true saboteurs, making any workout plan feel impossible. Discover why honoring your sleep is like honoring gold, and how a simple Yoga Nidra practice can begin to repair a broken foundation.

Moving from the bedroom to motivation, Sam shares an insightful shift from a leading health editor: separate exercise from weight loss and focus on the mental reward instead. You'll get practical, gentle strategies to redefine movement, "snack" on micro-workouts, and use "temptation bundling" to make action easier. This episode is a compassionate guide to shedding the pressure, starting with your one foundational thing, and building sustainable habits that carry you through winter and beyond.

Yoga Nidra for Sleep Meditation.

Thank you for listening and I would like to remind you that I have 2 amazing announcements!

1. Men-On-Pause - THE Men's ONLY menopause event designed to help educate and support men so they can become better allies to the women in their lives when it comes to menopause and midlife. Details HERE

2. Get on the WAITLIST for the next Flip Flops & Hot Flashes Menopause Retreat HERE.

Thank you for listening.

Send a text

In this episode, we’re having a real talk about why the classic New Year’s reset often feels so wrong. I share why I’ve completely removed diets, weight-loss promises, and “before and after” messaging from my brand and my coaching—and what I focus on instead.

We’ll explore the powerful question of “why?” Why is being smaller the default goal? What if we focused on taking up more space—in our lives, in our confidence, in our joy—instead of less?

I open up about a recent conversation with a client that changed my perspective. She came for weight loss, but what she found was something more profound: hope. Not from a changing scale, but from community, support, and a mental shift that made her feel seen and safe for the first time in a long time.

We also walk through a comforting way to think about menopause—not as a cliff, but as a journey with a “2-5 year hump” before you reach a new, solid plateau of strength and equilibrium. And we dig into the heart of the struggle: the mental battle of feeling “out of control,” and how to reclaim your mindset when your body feels unfamiliar.

This is an invitation to a different kind of year. One built on integration, not reinvention. On moving your body for what it can do, not what it weighs. On fueling yourself for clarity and energy, not punishment. On finding the hope that comes not from changing your body, but from changing your relationship with it.

So, if you’re tired of the noise and ready for a quieter, kinder, more sustainable path to feeling like yourself again—only wiser and more powerful—this episode is for you. Press play, and let’s begin.

Thank you for listening and I would like to remind you that I have 2 amazing announcements!

1. Men-On-Pause - THE Men's ONLY menopause event designed to help educate and support men so they can become better allies to the women in their lives when it comes to menopause and midlife. Details HERE

2. Get on the WAITLIST for the next Flip Flops & Hot Flashes Menopause Retreat HERE.

Thank you for listening.

Send a text

Forget "new year, new you." This episode is a permission slip to enter 2026 differently. Host [Your Name] guides a deep, restorative reframe of January—not as a time for rigid resolutions, but as a sacred buffer zone for shedding the old and listening for the new. Drawing on the symbolism of the Chinese Year of the Snake (still in effect until February 17th) and the natural dormancy of winter, we explore how to complete a final "shed" of limiting beliefs, negative self-talk, and external expectations.

The core of the episode challenges the default goal-setting around weight, size, and achievement, asking a more powerful question: "How do you want to FEEL?" Sharing a personal story about achieving a "thin" body but not happiness, the host argues that lasting change comes from fixing the inside first. We explore how to use desired feelings—like Strength, Ease, Energy, or Peace—as your true compass for the year ahead.

Learn how to translate those core feelings into small, sustainable actions (like gentle movement for strength or better sleep for focus) without the "all or nothing" pressure. This is a call to build a 2026 based on internal integrity, not external validation, and to remember that you are already deserving of feeling good simply because you exist.

✨ Use this January to shed and listen. What is one small thing you can do this week that aligns with how you want to feel? If you're ready for guidance on this journey, reach out to me on Instagram at @samcoretrainer or book a FREE Discovery Call at samcoretrainer.com

Thank you for listening and I would like to remind you that I have 2 amazing announcements!

1. Men-On-Pause - THE Men's ONLY menopause event designed to help educate and support men so they can become better allies to the women in their lives when it comes to menopause and midlife. Details HERE

2. Get on the WAITLIST for the next Flip Flops & Hot Flashes Menopause Retreat HERE.

Thank you for listening.

Send a text

In this raw and resonant final episode of 2025, we hold space for the collective exhaustion of a devastating year. From global humanitarian crises and escalating political injustices to the deeply personal battles of loss, grief, and systemic bias, we acknowledge that 2025 was "hard AF."

Host [Your Name] opens up about navigating the end of her marriage this year—a private heartbreak set against a world on fire—and explores the duality of profound personal struggle alongside the relentless demand to show up for life, business, and family.

This episode confronts the heavy themes of the year head-on:

• The ongoing global conflicts and geopolitical unrest.
• The erosion of social supports and bodily autonomy in the US.
• The stark reality of medical racism in North America.
• The cultural pushback against women’s progress and the toxic return of "thin-is-best" ideology.

But this isn't just a recap of pain. Framed by the symbolism of the Chinese Zodiac—2025 as the Year of the Wood Snake (shedding) and 2026 as the Year of the Fire Horse (rebellious movement)—we chart a path forward. We reject empty, shrink-yourself New Year’s resolutions and instead advocate for a rebellion of resilience.

We explore how to:

• Honor the necessary "shed" of 2025.
• Saddle the powerful, free energy of the 2026 Fire Horse.
• Build a personal and collective commitment to community, empathy, and taking up space.
• Define healing as defiant action and find strength in the simple, powerful fact: We are still here.

This is an invitation to process, release, and gather strength. It’s for anyone who feels tender, tired, or transformed, and is ready to build a connected, courageous 2026—together.

Thank you for listening and I would like to remind you that I have 2 amazing announcements!

1. Men-On-Pause - THE Men's ONLY menopause event designed to help educate and support men so they can become better allies to the women in their lives when it comes to menopause and midlife. Details HERE

2. Get on the WAITLIST for the next Flip Flops & Hot Flashes Menopause Retreat HERE.

Thank you for listening.

Send a text

In this reflective year-end episode, we navigate the often stressful holiday season with a revolutionary framework: the 70/30 Holiday Homeostasis. Instead of the rigid 80/20 rule or an all-or-nothing mindset, we explore a compassionate, flexible approach to finding balance during the festivities.

We begin by honoring where you are right now, acknowledging the weight and growth of 2025. This episode is a call to appreciate your current life stage—with all its unique challenges and beauty—as the foundation for a peaceful season.

You’ll learn how to create your own "Homeostasis Map," identifying your 70% (the nourishing anchors that support you) and your 30% (the guilt-free joys you intentionally savor). We then bridge this present-moment practice to your future vision, using your 2026 goals and your "30 Things" lists not as January chores, but as lighthouses to guide your choices now.

Through a second powerful exercise, "The Kind Bridge," you'll discover how to take tiny, actionable steps during the holidays that align you with the person you want to become.

This is a detox for the mind—a guide to forgiving yourself, trusting yourself, and loving yourself through the celebrations. Leave feeling equipped to enjoy the pie and the walk, the family noise and your own quiet, with a new sense of grace and self-compassion.

Thank you for listening and I would like to remind you that I have 2 amazing announcements!

1. Men-On-Pause - THE Men's ONLY menopause event designed to help educate and support men so they can become better allies to the women in their lives when it comes to menopause and midlife. Details HERE

2. Get on the WAITLIST for the next Flip Flops & Hot Flashes Menopause Retreat HERE.

Thank you for listening.

Send a text

Feeling like anxiety, heart palpitations, and brain fog have hijacked your midlife? You're not alone. In this deeply personal and practical episode, host Sam opens up about her own journey with anxiety—amplified by a major life transition and the profound physiological shifts of menopause. She dismantles the myth that menopause-related anxiety is "all in your head," revealing the critical role estrogen plays in mood regulation and why up to 51% of women experience heightened anxiety during this transition.

This episode is a masterclass in nervous system regulation, moving beyond standard advice to offer science-backed, adaptable tools for finding calm. We dive deep into:

• Polyvagal Theory: Understand your body's three-part stress response system (ventral, sympathetic, dorsal) and learn to identify if you're in fight-or-flight, shutdown, or a state of safety and connection.
• Adaptive Breathwork: Discover why "just breathe" isn't enough. Learn how to match your breathing technique to your specific state—using extended exhales to calm panic or sharper inhales to lift out of brain fog.
• Tailored Mindfulness Practices: Get specific strategies for menopausal symptoms, including how to "weather" intense mood swings and use sensory anchors to cut through mental fog.
• The Power of Yoga Nidra: Explore why this guided "yogic sleep" is a game-changer for insomnia and nervous system restoration, and a free resource to try it tonight.

If you're making resolutions for the year ahead, this episode makes the compelling case that prioritizing your mental and nervous system health is the essential foundation for everything else. Join us to build your toolkit for a calmer, more resilient you.

Key Takeaways:

1. Menopause is a legitimate biological stressor that can dysregulate the nervous system.
2. You can learn to map your state using Polyvagal Theory (Safe/Social, Fight/Flight, Freeze/Shutdown).
3. Breathwork must be adapted to your current state to be effective.
4. Practices like Yoga Nidra offer profound nervous system restoration, especially for sleep.
5. Building daily micro-habits for regulation is more crucial than ever during hormonal transitions.

Resources Mentioned:

• Insight Timer App (for free Yoga Nidra and meditations)
• The concept of Polyvagal Theory by Dr. Stephen Porges

Listen For: Personal stories of life stress, canine care, and honest talk about why an "older kids" divorce is still hard, paired with actionable, compassionate science.

Thank you for listening and I would like to remind you that I have 2 amazing announcements!

1. Men-On-Pause - THE Men's ONLY menopause event designed to help educate and support men so they can become better allies to the women in their lives when it comes to menopause and midlife. Details HERE

2. Get on the WAITLIST for the next Flip Flops & Hot Flashes Menopause Retreat HERE.

Thank you for listening.