In this weeks episode of "Rise and Thrive with Sam," host Sam Jones, a dedicated women's health and fitness coach, sits down with her client, Sarah, to explore Sarah's transformative fitness journey. Sarah, 25, works in law enforcement and has a busy lifestyle. Despite being active in sports and fitness growing up, she struggled with weight loss, binge eating, bloating, and poor energy levels, leading her to take the plunge into working with Coach Sam.

The episode delves into the challenges Sarah faced before coaching, such as inconsistent gym routines, reliance on coffee, and a diet filled with restrictive eating and processed, convenience foods. Sam's approach, focusing on nutrition, holistic health, and strength training, shifted Sarah's perspective from mere weight loss to overall wellness and feeling like a champ.

Sarah shares her revelations about the importance of investing in oneself and how changing her diet, workout and lifestyle regime under Sam's guidance led to significant improvements in her life as a whole. They discuss the critical role of mindset in a fitness journey, the impact of nutrition on energy levels and body image, and the importance of sustainable lifestyle changes over quick fixes.

Listeners gain insights into the practical aspects of a fitness journey, including meal prepping, using a food scale, and setting realistic goals. Sarah's transformation is not just physical but also mental, as she gains confidence, strength, and a better relationship with food.

This episode is a testament to the power of dedicated coaching and the importance of a comprehensive approach to health and fitness, resonating with anyone looking to make meaningful changes in their life.

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In this episode, host Sam tackles the confusing concepts of under-eating and calorie deficits in weight loss. She clarifies the basics of metabolism, including Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE), to understand how they impact your caloric needs. She discuss the pitfalls of chronic under-eating, its effects on metabolism, and why it can be counterproductive for weight loss. Contrastingly, she explores the benefits of a healthy calorie deficit, emphasizing the importance of a balanced approach for sustainable fat loss. This episode is a must-listen for anyone looking to demystify weight loss and find a healthy, effective approach to managing their diet!

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⁠Youtube: ⁠www.youtube.com/@riseandthrivewithsam

In this heartfelt episode of "Rise & Thrive with Sam," host Sam gets personal about her own journey with stress management during a challenging period involving a pandemic, moving abroad, health issues, and the everyday grind of running a business. She breaks down the complex nature of stress, distinguishing between perceived stress from life's frustrations and physiological stress from factors like exercise and poor sleep. Sam shares a vulnerable story about her own health, describing how taking a break from intensive workouts and focusing on recovery led to significant improvements in her physical well-being. The episode shifts to actionable advice, where Sam outlines eight key strategies to decrease and manage stress. Listeners will walk away with a deeper understanding of stress's impact on health and practical tips to navigate their stress-laden landscapes more effectively.

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⁠Youtube: ⁠www.youtube.com/@riseandthrivewithsam

In this weeks episode of Rise & Thrive with Sam, coach Sam hosts special guest Faye Gold, owner of Golden Holistic Wellness and they chat about managing PCOS and cultivating healthy balance within your lifestyle to both support hormonal imbalances and live a happy, healthy life!

To connect with Faye, check out here instagram or website!

Connect with Sam

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⁠⁠⁠Tiktok⁠⁠:⁠ www.tiktok.com/@samjones_fit

⁠Youtube: ⁠www.youtube.com/@riseandthrivewithsam

In this episode of Rise & Thrive with Sam - same makes comparisons between the results you're getting in your health and fitness journey to baking a cake - which surprisingly have a lot in common!

Connect with Sam

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⁠⁠⁠Tiktok⁠⁠:⁠ www.tiktok.com/@samjones_fit

⁠Youtube: ⁠www.youtube.com/@riseandthrivewithsam

Ready for a reality check? Dive into the latest episode of our podcast where Coach Sam serves up some tough love! As we approach the year's end, it's time to ditch the word "try" from your vocabulary. Why? Because winners don’t "try" - they DO. Drawing from heartwarming stories of single moms, high-powered CEOs, and dedicated public servants, we explore how the busiest of bees still make time for their goals. It's all about prioritizing and showing up for yourself. Remember that friend who always bailed on plans? Don't be that friend to yourself. Tune in to discover the real secret to building confidence and why saying "I will" instead of "I'll try" can be a game-changer. Are you ready to commit, or are you just going to... try?

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⁠⁠⁠Tiktok⁠⁠:⁠ www.tiktok.com/@samjones_fit

⁠Youtube: ⁠www.youtube.com/@riseandthrivewithsam

On the latest episode of "Rise and Thrive with Sam," Coach Sam dives headfirst into the workout world's burning questions! Ever wondered how heavy you should be lifting or if you're secretly a superhero for not feeling sore the next day? Sam's got you covered! With personal anecdotes that'll make you chuckle and practical tips that might just change your gym game, she busts myths about sweat levels and those sneaky calorie counts on fitness trackers. Tune in to discover why listening to your body might just be the best workout hack you've never tried. Get ready to sweat, laugh, and learn!

Connect with Sam

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⁠⁠⁠Tiktok⁠⁠:⁠ www.tiktok.com/@samjones_fit

⁠Youtube: ⁠www.youtube.com/@riseandthrivewithsam

In this episode of Rise & Thrive with Sam, coach Sam chats with Ricki, her 1:1 client about her experience and results achieved working through a metabolic restoration phase where they were able to increase her calorie intake from under 1000 calories a day up to 2600/day - allowing Ricki to put on muscle mass and prime her body for a successful fat loss phase which ultimately brought her to her dream body!

Connect with Sam

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⁠⁠⁠IG⁠⁠⁠: www.instagram.com/samjones_fit

⁠⁠⁠Tiktok⁠⁠:⁠ www.tiktok.com/@samjones_fit

⁠Youtube: ⁠www.youtube.com/@riseandthrivewithsam

In this episode of Rise & Thrive with Sam, women's health and fitness coach Sam discusses how to reset for the fall season and get back to prioritizing your health and fitness goals after a summer over indulging and chaos so you can close out 2023 feeling like your hottest, healthiest & happiest self.

Connect with Sam

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⁠⁠⁠IG⁠⁠⁠: www.instagram.com/samjones_fit

⁠⁠⁠Tiktok⁠⁠:⁠ www.tiktok.com/@samjones_fit

⁠Youtube: ⁠www.youtube.com/@riseandthrivewithsam

In this episode of Rise & Thrive with Sam, women's health and fitness coach Sam discusses topics such as diet culture and trends that impacted her weight loss journey in the beginning of her fitness journey - narrowing it down to 8 toxic things!

Connect with Sam

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⁠⁠⁠IG⁠⁠⁠: www.instagram.com/samjones_fit

⁠⁠⁠Tiktok⁠⁠:⁠ www.tiktok.com/@samjones_fit

⁠Youtube: ⁠www.youtube.com/@riseandthrivewithsam