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.

🔗 ⁠Book your free strategy call⁠

⚡️ ⁠Connect on IG

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

⚡️ Connect on IG

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 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:

1. Metabolic Priming / Reverse Diet Phase — How to repair metabolism, boost hormones, and prep for fat loss
2. Build (Surplus) Phase — Why building muscle is the secret to a toned, lean body (and how to do it without "bulking")
3. Fat Loss (Deficit) Phase — How to approach fat loss strategically and why this phase should be temporary
4. Lifestyle Integration / Maintenance Phase — How to maintain your results for life without obsessing over food or workouts
   ✅ How long to stay in each phase — including the longest you should ever stay in a fat loss phase
   ✅ How to avoid the "yo-yo dieting" trap for good

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

How Gabby went from skinny fat & doing jumping jacks to glute gains, deadlifting 200lbs & owning her life

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

How toxic chemicals are messing with your hormones + results & transitioning to low tox living ft. Carly Hartwig

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

Is food tracking restrictive?

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