In this episode, I explore essential travel tips designed to ensure my journey is both smooth and enjoyable, with an emphasis on maintaining my nutrition and activity levels. I start my day with a high-protein breakfast to keep me energized, and I pack protein-rich snacks for my trip, such as edamame, beef sticks, chicken salads or sandwiches, protein bars, and shakes. Upon arrival, I visit a market or grocery store to replenish my stock with items like high-protein yogurt, pudding, and shakes. When dining out, I plan my meals by reviewing restaurant menus in advance, focusing on high protein and low fat. I opt for lean cuts of meat and request sauces and dressings on the side. To stay active, I increase my daily steps and track my intake based on my plate. I allow myself to enjoy sweet treats in moderation, and most importantly, I remember to relax and enjoy my trip!

Personal Instagram: @samantharunshaw (⁠www.instagram.com/samantharunshaw/⁠)

Business Instagram: @strengthbysami (⁠www.instagram.com/strengthbysami/⁠)

Podcast Instagram: @thefemalehustle.podcast (⁠www.instagram.com/thefemalehustle.podcast/⁠)

Youtube: @SamanthaRunshaw (⁠www.youtube.com/@SamanthaRunshaw⁠)

Website: ⁠www.strengthbysami.com⁠

In this eye-opening episode, I dive into the uncomfortable truths about fitness that many tend to overlook. We begin with nutrition, highlighting hidden calories that sabotage efforts, such as sauces, oils, butter, and those sneaky "licks, sips, and bites." Even coffee, with its fancy drinks, can deliver a caloric punch. We expose the truth of many protein bars, many of which are essentially candy bars in disguise, and emphasize the importance of portion control, as even high-protein foods can be calorie-dense. In training, I stress the need for both strength and cardio to achieve aesthetic changes, focusing on the quality of workouts—are you pushing close to failure, truly progressing, and maintaining consistency? In a society where a 10-minute workout is often seen as enough, I explore the importance of intensity and the long-term commitment required for real transformation. Finally, we address the unrealistic desire for quick fixes, reminding listeners that true transformations often take years of dedication. Join me as I navigate these truths, advocating for a sustainable approach to fitness that values patience and perseverance. Don't forget to share!

Personal Instagram: @samantharunshaw (⁠www.instagram.com/samantharunshaw/⁠)

Business Instagram: @strengthbysami (⁠www.instagram.com/strengthbysami/⁠)

Podcast Instagram: @thefemalehustle.podcast (⁠www.instagram.com/thefemalehustle.podcast/⁠)

Youtube: @SamanthaRunshaw (⁠www.youtube.com/@SamanthaRunshaw⁠)

Website: ⁠www.strengthbysami.com⁠

In this episode of the Female Hustle Podcast, I discuss how to turn failures into growth opportunities, both in life and work, emphasizing the role of emotions. I explore hidden failures behind successes, share personal stories of bouncing back, and offer tips on learning from your own setbacks. I highlight the importance of recognizing emotions like frustration and impostor syndrome and how they can lead to growth. The episode encourages viewing failures as valuable lessons, stressing acceptance, reflection, and a growth mindset. I urge you to see failures as learning moments and keep moving forward. Don't forget to share!

Personal Instagram: @samantharunshaw (⁠www.instagram.com/samantharunshaw/⁠)

Business Instagram: @strengthbysami (⁠www.instagram.com/strengthbysami/⁠)

Podcast Instagram: @thefemalehustle.podcast (⁠www.instagram.com/thefemalehustle.podcast/⁠)

Youtube: @SamanthaRunshaw (⁠www.youtube.com/@SamanthaRunshaw⁠)

Website: ⁠www.strengthbysami.com⁠

Have you experienced a loss of your menstrual cycle or faced irregularities and are unsure of the cause? This episode is tailored for you! I share my personal journey of going without my period for more than two years and the steps I took to regain it. I delve into the health risks tied to losing your menstrual cycle and highlight the importance of a holistic approach to recovery. Join me as I outline effective strategies for restoring your cycle and the critical role of seeking professional support during this journey.

Personal Instagram: @samantharunshaw (⁠www.instagram.com/samantharunshaw/⁠)

Business: @strengthbysami (⁠www.instagram.com/strengthbysami/⁠)

Podcast Instagram: @thefemalehustle.podcast (⁠www.instagram.com/thefemalehustle.podcast/⁠)

Youtube: @SamanthaRunshaw (⁠www.youtube.com/@SamanthaRunshaw⁠)

Website: ⁠www.strengthbysami.com⁠

In Episode 22, I share my journey towards deciding to stop drinking alcohol in 2025. This choice transcends my physical goals as I embrace a commitment to health and wellness, boost my business, Strength by Sam, and enhance my mental well-being. Throughout the episode, I openly discuss the challenges I face, including navigating social situations and going against norms. I provide practical advice for anyone considering a similar journey, emphasizing the significance of setting clear intentions, building a supportive community, and celebrating small achievements. If this lifestyle resonates with you, be sure to tune in!

Personal Instagram: @samantharunshaw (⁠www.instagram.com/samantharunshaw/⁠)

Business: @strengthbysami (⁠www.instagram.com/strengthbysami/⁠)

Podcast Instagram: @thefemalehustle.podcast (⁠www.instagram.com/thefemalehustle.podcast/⁠)

Youtube: @SamanthaRunshaw (⁠www.youtube.com/@SamanthaRunshaw⁠)

Website: ⁠www.strengthbysami.com⁠

In Episode 20 of The Female Hustle Podcast, we dive into the crucial question: How strict does your diet need to be to achieve your health and fitness goals? We explore the significance of healthy eating and its impact on quality of life and metabolic health, starting with a beginner's approach to weight loss that emphasizes simple dietary changes. As we progress to intermediate and competitor levels, we discuss the importance of tracking nutrition, enhancing protein intake, and setting specific goals. Learn how to assess your current habits, set achievable targets, and create an actionable plan while understanding that adaptability and consistency are key. Join us for insights that motivate you to embark on your journey towards a sustainable, healthy lifestyle!

Connect with Sami!

Personal Instagram: @samantharunshaw (⁠www.instagram.com/samantharunshaw/⁠)

Business: @strengthbysami (⁠www.instagram.com/strengthbysami/⁠)

Podcast Instagram: @thefemalehustle.podcast (⁠www.instagram.com/thefemalehustle.podcast/⁠)

Youtube: @SamanthaRunshaw (⁠www.youtube.com/@SamanthaRunshaw⁠)

Website: ⁠www.strengthbysami.com⁠

In Episode 19, I dive into the critical role of training intensity in muscle building. Understanding muscle hypertrophy, we explore the three key mechanisms: mechanical tension, metabolic stress, and muscle damage, each essential for promoting muscle growth. Progressive overload is emphasized as a fundamental strategy, encouraging gradual weight increases to ensure continuous improvement. The concept of Rate of Perceived Exertion (RPE) is introduced to help measure workout intensity effectively. We stress the importance of balancing intensity and volume, noting the differing needs of beginners versus advanced athletes. Finally, we address common pitfalls in training, highlighting the necessity of a structured plan to avoid overtraining and undertraining, ultimately ensuring sustained motivation and progress.

Connect with Sami!

Personal Instagram: @samantharunshaw (⁠www.instagram.com/samantharunshaw/⁠)

Business: @strengthbysami (⁠www.instagram.com/strengthbysami/⁠)

Podcast Instagram: @thefemalehustle.podcast (⁠www.instagram.com/thefemalehustle.podcast/⁠)

Youtube: @SamanthaRunshaw (⁠www.youtube.com/@SamanthaRunshaw⁠)

Website: ⁠www.strengthbysami.com⁠

In this episode of The Female Hustle Podcast, I share insights from my personal journey in competitive bodybuilding, discussing motivations, challenges, and key lessons learned along the way. This episode emphasizes the personal growth and achievement that comes from setting goals in bodybuilding, as well as the community support and professional opportunities that arise from competing. I provide an overview of major bodybuilding federations, the different competition classes, and practical financial considerations for aspiring competitors, including budgeting tips. Listen to learn the ins & outs of becoming a bikini/fit model/wellness competitor!

Personal Instagram: @samantharunshaw (⁠www.instagram.com/samantharunshaw/⁠)

Business: @strengthbysami (⁠www.instagram.com/strengthbysami/⁠)

Podcast Instagram: @thefemalehustle.podcast (⁠www.instagram.com/thefemalehustle.podcast/⁠)

Youtube: @SamanthaRunshaw (⁠www.youtube.com/@SamanthaRunshaw⁠)

Website: ⁠www.strengthbysami.com⁠

In this episode, I dive into the challenging dynamics of unsupportive relationships and their impact on personal fitness journeys. Drawing from personal experiences, I share my story of dealing with an unsupportive ex-partner, highlighting different types of unsupportive partners, including the uninvolved partner, the sabotage, and the critic. We discuss practical strategies for addressing these issues, such as open communication, identifying specific needs, listening to your partner's perspective, finding compromises, setting boundaries, and seeking professional help if necessary. Ultimately, this episode emphasizes the importance of prioritizing personal well-being and growth, encouraging listeners to share their own stories and strategies. Join me as we explore how to navigate these complexities and ensure that your fitness journey is supported by uplifting relationships.

Connect with Sami!

Personal Instagram: @samantharunshaw (www.instagram.com/samantharunshaw/)

Business: @strengthbysami (www.instagram.com/strengthbysami/)

Podcast Instagram: @thefemalehustle.podcast (www.instagram.com/thefemalehustle.podcast/)

Youtube: @SamanthaRunshaw (www.youtube.com/@SamanthaRunshaw)

Website: www.strengthbysami.com

In this episode of the Female Hustle Podcast, join me as I reflect on my top fitness mistakes and the valuable lessons learned throughout my journey. From the false promises of waist trainers and fat-burning supplements to the struggles of restrictive diets like keto and intermittent fasting, I share my personal experiences and the discomfort these quick fixes often bring. We'll discuss the unrealistic expectations set by 8-week challenges and how they can lead to disappointment instead of lasting change. By highlighting these pitfalls, my goal is to help you avoid them and empower you to embrace a healthier, more sustainable approach to fitness. Tune in for insights that turn setbacks into stepping stones for success, and let's celebrate the learning process together!

Connect with Sami!

Personal Instagram: @samantharunshaw (www.instagram.com/samantharunshaw/)

Business: @strengthbysami (www.instagram.com/strengthbysami/)

Podcast Instagram: @thefemalehustle.podcast (www.instagram.com/thefemalehustle.podcast/)

Youtube: @SamanthaRunshaw (www.youtube.com/@SamanthaRunshaw)

Website: www.strengthbysami.com