The Walk with Me Podcast: Simplify Your Relationship with Food & Fitness

Let’s Walk 1.5 Miles!

If the bathroom scale has ever ruined your mood, discouraged your progress, or made you question your health journey, this episode is for you. Sherie breaks down the problem with relying solely on the scale and shares six non-scale victories that are far more accurate indicators of fat loss and true health.

✔ Ditch the weight-loss mindset and focus on fat loss instead

✔ Learn why the scale fluctuates—and what it can’t tell you

✔ Discover 6 powerful, motivating markers that show you’re making progress

This is your reminder that the scale doesn’t define you—and it definitely doesn’t tell the full story.

In This Episode, You’ll Learn…
[01:00] Why weight loss ≠ fat loss—and why that distinction matters
[04:00] Who should keep using the scale—and who absolutely shouldn’t
[07:00] 3 facts about what the scale actually measures
[10:00] Why you might weigh less at higher altitudes 🤯
[11:00] The real reason women in midlife feel discouraged
[12:00] Non-scale victory #1: More energy
[14:00] Non-scale victory #2: Your favorite jeans fit again
[16:00] Non-scale victory #3: More strength and stamina
[18:00] Non-scale victory #4: Improved sleep quality
[21:00] Non-scale victory #5: Fewer cravings
[23:00] Non-scale victory #6: Better mood and emotional resilience
[25:00] Bonus victory: Improved health markers like blood pressure and cholesterol

Ready for structure and support heading into fall?

Join Sherie’s 1:1 coaching experience, 60 Days to Simple, where you’ll turn on your fat-burning machinery without tracking macros or calories.

👉 Book your free consultation at simplecoachingsession.as.me/consultation
Join My Newsletter: https://simple-healthstyle.kit.com/fbf945108f

🚶‍♀️ Your Action Item: Track a Non-Scale Victory Every Day This Week
Choose one marker from Sherie’s list (energy, clothes, strength, sleep, cravings, mood)

• Each day, write down a quick win related to that marker
• By the end of the week, you’ll have a list of evidence that you’re on the right track
  → This will help you stay encouraged, consistent, and focused on what truly matters.

Let’s Walk 1.5 Miles!

Is your environment helping or hurting your health goals? In this solo episode, Sherie shares four simple, powerful ways to make healthy choices easier by adjusting your surroundings. Whether it’s what’s in your pantry, what you see in your kitchen, or what’s lurking in your workout space, Sherie teaches you how to set up your environment so your brain is automatically more likely to follow through on your habits—with less willpower and less stress.

✔ Stop relying on motivation – Set your space up to make healthy choices feel effortless

✔ Make treats the exception, not the rule – Why indulgences don’t need to live in your home

✔ Create visual cues for movement – Little nudges = big changes in consistency

If you’ve ever felt like you “know what to do” but can’t seem to follow through, this episode will help you turn your environment into your biggest health ally.

In This Episode, You’ll Learn…
[01:00] Why your pantry setup matters more than willpower
[03:00] What Sherie’s 1:1 clients do in week one of “60 Days to Simple”
[04:00] Step 1: Purge the pantry—focus on sugar, grains, and unhealthy oils
[08:00] Step 2: Grocery shop like a grownup (and avoid the Oreo trap!)
[11:00] What to do about treats without guilt or restriction
[14:00] Step 3: Remove decision fatigue—rotate a few go-to meals
[17:00] Planning meals around your calendar for real-life follow-through
[20:00] Sidebar: Why too much dairy or protein powders may backfire
[21:00] Step 4: Create movement zones—visual cues = more action
[24:00] Why easy and obvious habits stick better than perfect ones

👉 Book your free consultation at simplecoachingsession.as.me/consultation
Join My Newsletter: https://simple-healthstyle.kit.com/fbf945108f

🚶‍♀️ Your Action Item: Upgrade One Space
Pick one small area in your home to support your goals:

• Your fridge, pantry, or workout space

• Toss one unhelpful item

• Add one supportive visual cue

🔁 Keep it small. Keep it simple. And make it brain-friendly.

📸 Snap a photo of your updated space and tag Sherie on Instagram → @mysimplehealthstyle

Let’s Walk 1 Mile!

What do you do when life suddenly feels chaotic? When work ramps up, family emergencies hit, or you’re simply stretched too thin, it’s easy to let your health habits slide. In this episode, Sherie introduces the concept of “basic order”—three anchor habits you can lean on when everything else feels out of control. Whether you’re in survival mode or just short on time, this is the ultimate permission slip to simplify your health and still move forward.

✔ What “Basic Order” Means – A practical mindset shift borrowed from Sherie’s life as a busy mom of 4

✔ 3 Anchor Habits That Work in Chaos – No fancy routines or perfect plans—just simple, grounding practices

✔ How to Visualize Your Calm in the Chaos – A mindset exercise to help you plan ahead for the next messy season

This is your backup plan for when your life doesn’t go as planned.

In This Episode, You’ll Learn…
[01:00] Sherie’s story of overwhelm—and how “basic order” was born
[03:00] What clutter teaches us about clarity and control
[05:00] Habit #1: Prioritize protein at every meal (and why real food matters)
[11:00] Habit #2: Eat an amazing, substantial first meal of the day
[14:00] Habit #3: Move more—especially walking, if it’s available
[17:00] Why you don’t need a “perfect plan,” just a consistent anchor
[18:00] This week’s mindset-based action item

👉 Book your free consultation at simplecoachingsession.as.me/consultation
Join My Newsletter: https://simple-healthstyle.kit.com/fbf945108f

🚶‍♀️ Your Action Item: Visualize Your Backup Plan

• Think of a recent time when your health habits had to take a back seat (work stress, travel, summer chaos).
• Now, imagine how you might have still followed through on just these 3 habits:
  1. Prioritize protein
  2. Eat a substantial first meal
  3. Move more (ideally walk)
• How would that have changed your experience? Write it down. Use it to prepare for the next time life gets messy.

Let’s Walk 1 Mile!

It’s officially halftime—2025 is halfway over. Are you where you wanted to be with your health, habits, and energy this year? In this reflective solo episode, Sherie shares a powerful practice she uses with her 1:1 clients: 8 clarity-boosting questions designed to help you reset, realign, and move into the second half of the year with purpose and peace.

✔ Ditch the All-or-Nothing Mentality – You don’t need to start over, you just need to get clear.

✔ Reflect Without Judgment – Learn how to collect honest data without self-criticism.

✔ Reconnect with Your Goals – Return to what matters most—and release what doesn’t.

Whether you’ve made incredible progress or feel totally off track, this episode is your chance to pause, reflect, and recommit with compassion.

In This Episode, You’ll Learn…
[01:00] Why reflection is the most underrated health tool
[03:00] What Sherie’s 1:1 clients do every week to stay on track
[07:00] Question 1: How consistently have you followed through on your health behaviors?
[08:00] Question 2: What is your #1 health or weight loss goal?
[09:00] Sherie recommends the book Essentialism by Greg McKeown
[10:00] Question 3: What are your wins, big or small? (Inspired by Tiny Habits by BJ Fogg)
[11:00] Question 4: What have you learned about yourself this year?
[12:00] Question 5: What stories are you telling yourself that may not be true?
[14:00] Question 6: What has been your biggest struggle—and what’s the real root cause?
[15:00] Question 7: What small changes could move you closer to your goals?
[17:00] Question 8: What obstacles do you anticipate—and how can you prepare for them?

Resources Mentioned:

• 📖 Essentialism: The Disciplined Pursuit of Less by Greg McKeown → Find it on Amazon
• 📖 Tiny Habits: The Small Changes That Change Everything by BJ Fogg → Find it on Amazon

🚶‍♀️ Your Action Item: Complete Your Halftime Reset

• ✍️ Write down your answers to the 8 reflection questions—on paper, not in your phone!
• Be brief or detailed, but be honest.
• Use this practice to close the first half of 2025 with intention—and shape the second half with clarity.

💬 Need support turning your reflection into results?

Sherie offers personalized 1:1 coaching designed to help you build sustainable health habits that actually fit your life.

👉 Book your free consultation at simplecoachingsession.as.me/consultation

Let’s Walk 1.5 Miles!

Summer can feel both energizing and chaotic. Sleep schedules shift, routines dissolve, and health habits can fall by the wayside. But what if the season of sunshine could actually be a reset—not a setback? In this solo summer episode, Sherie shares three powerful tools that support your metabolism, energy, and mood during the warmer months:

✔ Sunlight as a Metabolic Reset – Why early morning light is your free hormone-balancing superpower

✔ Sleep as a Non-Negotiable – Practical strategies to protect your rest, even with late sunsets and busy evenings

✔ Saying No as Nervous System Regulation – How small boundaries unlock energy, joy, and deeper connection

If you’ve felt a little scattered or off-rhythm this summer, this episode will help you realign—with nature and yourself.

In This Episode, You’ll Learn…
[01:00] Why summer can throw your rhythm off—and how to reset
[03:00] The 4 elements of the Simple Health Style: Connection, nourishment, movement, and rest
[04:00] Why connection to nature is especially powerful in summer
[06:00] Tool #1: Sunlight – Morning light and how it boosts mood, metabolism, and sleep
[09:00] Tool #2: Sleep – Why rest is your summer superpower (and how to make it easier)
[15:00] Tool #3: Saying No – Create space for joy by setting boundaries

🚶‍♀️ Your Action Item: Triple Dare Summer Challenge

1. Sunlight – Get outside within 30–60 minutes of waking. Water your plants, walk the dog, or just sit and sip your coffee in natural light.
2. Sleep – Create a wind-down routine that works for you. Netflix counts—just start earlier and pair it with calming steps like dim lights or stretching.
3. Saying No – Pick one thing to say “no” to this week that’s been draining your energy—and reclaim that space to say yes to something that restores you.
   
   
   

Want personalized support with your health goals?

If you’re ready to stop guessing and start thriving, Sherie’s 1:1 coaching can help you build sustainable habits that truly fit your life.

👉 Book a free consultation at https://simplecoachingsession.as.me/consultation

Let’s Walk 0.75 Miles!

Ever say, “The day just got away from me”? You’re not alone—and you’re not broken. In this short and powerful solo episode, Sherie breaks down this all-too-common phrase and reveals how it quietly sabotages your health goals. If skipping your workouts, grabbing fast food, or collapsing into bed with zero energy feels familiar… this one’s for you.

✔ The Real Reason Days Get Away From Us – And why it’s not laziness or lack of willpower

✔ 3 Mindset Shifts to Reclaim Your Day – Simple strategies that help you stay consistent

✔ How to Plan for Chaos – So even when life goes off the rails, your health doesn’t

If you’re ready to stop letting the day slip away—and finally start prioritizing yourself—this episode offers clear tools to help you make that happen.

In This Episode, You’ll Learn…
[00:40] Why “The day got away from me” is so common—and what it actually means
[02:00] The two ways our days get away from us
[03:00] Why this isn’t about willpower or laziness
[04:00] Strategy #1: Recognize the reality of your life
[06:00] Strategy #2: Identify and own your essentials (nourishing, moving, resting)
[08:00] Strategy #3: Plan for chaos—have a plan B for food and movement

🚶‍♀️ Your Action Item: Create Your Chaos Plan

• Part 1: Backup Meal Plan – Identify 2–3 quick food options you can rely on when dinner plans go off the rails (restaurants, freezer meals, or grab-and-go options).
  
  
• Part 2: Movement Plan B – What will you do when your usual workout isn’t possible? Think 10 squats, a 5-minute walk, or resistance bands in your bag.

Having these on deck turns chaos into consistency—and you into someone who takes care of herself, no matter what.

📩 Want more support and structure?

Enrollment is now open for Sherie’s 21-Day Metabolic Jumpstart—her group coaching experience to reset your metabolism and help you burn fat sustainably.

👉 Starts June 6. Join at https://mailchi.mp/fe3aa40ed5ef/y64z0x1mqk

Let’s Walk 2 Miles!

In this inspiring interview, Sherie welcomes her dear friend Suzette Swallow to share her powerful journey of losing over 100 pounds—and how walking played a central role in her transformation. From high-stress political work and fast food routines to coastal walks with her dog, Suzette gets real about the mindset shifts, obstacles, and unexpected joys that came from choosing consistent, simple movement.

✔ How walking helped Suzette lose 100+ pounds (and what her routine looks like today)
✔ Why walking is the ultimate beginner-friendly habit
✔ The power of accountability and walking with friends
✔ How walking changed her relationships, social life, and mental focus

If you’ve ever felt overwhelmed by where to begin or discouraged by how long it takes, this honest and empowering conversation will give you the motivation to take your next step—literally.

In This Episode, You’ll Learn…
[03:00] How walking started as a weight loss tool—and became a lifestyle
[06:00] Making health a priority in a world that doesn’t make it easy
[08:00] The value of friends who speak hard truths with love
[10:00] Why walking works when other forms of exercise feel overwhelming
[13:00] The beauty of simplicity and starting where you are
[15:00] Suzette’s daily walking routine and how it’s reshaped her life
[17:00] Walking as a social connection—and a stress reliever
[20:00] Incorporating movement into a modern workday
[24:00] How walking supports mental health during a long transformation
[26:00] What to do when weight loss stalls and progress slows
[33:00] Sherie’s coaching insights on plateaus and metabolic flexibility

🚶‍♀️ Your Action Item (From Suzette): Walk with a Friend

• Find a friend and make a specific walking plan this week.
• Commit to a time, location, and distance—and treat it like any other important appointment.
• Walking with a friend boosts motivation, deepens connection, and makes movement more enjoyable.
  
  

📩 Want more support on your health journey?
Sign up for Sherie’s newsletter for practical tips, smart strategies, and updates on free events like her upcoming webinar:

👉 Non-Fussy Fat Loss in 5 Simple Steps — May 29 @ 6:30 PM PT (Replay available!)

👉 Sign up at https://sheriesamuelian.my.canva.site/

Let’s Walk 2 Miles!
Travel is full of adventure—but it can also derail our health routines if we’re not prepared. In this episode of Walk With Me, Sherie shares how to stay grounded, nourished, and energized while on the go. Whether you travel for work, fun, or family, you’ll walk away with a mindset shift and a clear plan to take care of yourself anywhere life takes you.

✔ Ditch the On/Off Track Mentality – Redefine what it means to care for yourself while traveling.
 ✔ 6 Travel Focus Areas – Mindset, planning, nutrition, movement, sleep, and stress—and how to manage each.
 ✔ Plan Your Power 3 – How to stay consistent with just three key habits that travel with you.

If you’ve ever returned from a trip feeling like you “lost progress,” this episode will help you travel smarter, not harder.

In This Episode, You’ll Learn…
[03:00] Why travel can feel like such a health disruption
[05:00] The 6 travel focus areas that support your health
[06:00] #1: Mindset – Become someone who takes care of herself anywhere
[08:00] #2: Planning – Control what you can control before you go
[12:00] #3: Nutrition – Let go of perfection, lean into big breakfasts
[19:00] #4: Movement – Make it fit the moment (even in airports!)
[22:00] #5: Sleep – Protect your most powerful recovery tool
[24:00] #6: Stress – Modify your routine to stay calm and grounded

🚶‍♀️ Your Action Item: Plan Your Power 3

• Choose three simple habits you want to maintain while traveling.
• These might include: daily walking, a protein-forward breakfast, or bringing your own water bottle.
• Write them down and treat them as your travel anchors—non-negotiables that help you stay grounded and well, no matter where you are.

📩 Want more support on your health journey?
Sign up for Sherie’s newsletter for practical tips, smart strategies, and updates on free events like her upcoming webinar:

👉 Non-Fussy Fat Loss in 5 Simple Steps — May 29 @ 6:30 PM PT (Replay available!)

👉 Sign up at https://sheriesamuelian.my.canva.site/

Ever been told your metabolism just slows down after 40? Or that you need a “faster” metabolism to lose weight? In this myth-busting episode, Sherie breaks down what metabolism actually is—and why it’s not broken, slow, or doomed because of your age. With clear explanations and empowering truths, she gives you the tools to stop fearing your metabolism and start working with it.

✔ What metabolism really is – and what it means to have a flexible one
✔ Why midlife doesn’t have to mean a sluggish metabolism (science says so!)
✔ The three biggest metabolism myths and what’s true instead
✔ A simple strategy to help your body burn fat more efficiently—without eating less

If you’re ready to feel more energized, more informed, and more in charge of your metabolism, take this walk with Sherie.

In This Episode, You’ll Learn…
 [00:58] Why Sherie took a short break—and why stress recovery matters more than stress management
 [03:00] What your metabolism actually does and how it protects your body
[05:50] Why fat cells aren’t the enemy—they’re part of the solution
[08:17] The role of insulin in your metabolism and how it fuels your cells
[10:00] Glucose, fat, ketones: the three key fuel sources your body uses
[12:05] Myth #1: You don’t need a “fast” metabolism—you need a flexible one
[14:59] Myth #2: Your metabolism doesn’t crash after 40 (and what really changes)
[18:41] Myth #3: Your metabolism isn’t broken—it might just be confused
[21:37] This week’s action item: Stop snacking and give your body a break between meals

🚶‍♀️ Your Action Item: Stop Snacking
 This week, Sherie dares you to eat less often, not less food.
✅ Prioritize full, nutrient-dense meals instead of grazing all day
✅ Give your insulin and blood sugar a chance to return to baseline
✅ Train your body to recognize and access its built-in energy reserves—aka stored fat

You’ll support metabolic flexibility and reduce cravings, one meal at a time.

📩 Stay connected and get weekly wellness tips!
 Subscribe to Sherie’s newsletter for insights, inspiration, and real-life strategies to master your metabolism after 40.
 👉 www.simplehealthstyle.com

Let’s Walk 1.5 Miles!

If you’ve ever stared at your pantry thinking, “What should I even be eating?”, this episode is for you. Between diet culture noise, nutrition misinformation, and decades of food rules, it's no wonder so many women feel overwhelmed when it comes to food. In this empowering episode, Sherie cuts through the chaos and breaks down exactly what a human diet looks like—no guilt, no restriction, just clarity.

✔ Supportive vs. Unsupportive Foods – Learn a simple framework that helps you eat with confidence and intention.
✔ The Truth About Sugar, Grains & Seed Oils – Why these common ingredients are sabotaging your health.
✔ Ditch Diet Language Forever – How to stop moralizing food and start making empowered choices that support your body and your life.

If you’re ready to simplify food and feel at peace in your kitchen, this is your episode.

In This Episode, You’ll Learn…

• [00:40] Overwhelmed by nutrition advice? You’re not alone.
• [01:33] We don’t speak “diet” here—ditch the food guilt and diet talk for good.
• [04:19] Sherie’s favorite framework: Supportive vs. Unsupportive foods.
• [05:23] What counts as a supportive food—and why it works with your body.
• [08:45] The three main unsupportive food categories: Sugar, grains, and seed oils.
• [19:29] How these foods impact your metabolism, hormones, and health.
• [21:25] When unsupportive foods are still worth it—and how to enjoy them without guilt.
• [22:49] This week’s action item: Purge the pantry!
  
  

🚶‍♀️ Your Action Item: Purge the Pantry

• Go through your kitchen and identify unsupportive foods: look for excess sugar, grain-based products, and processed seed oils.
  
  
• If you’re ready, remove them completely or move them aside so they’re no longer a daily temptation.
  
  
• Restock your fridge and pantry with supportive, human foods: whole, nourishing ingredients your body knows what to do with.
  
  

📩 Stay connected and get weekly wellness tips!
 Subscribe to Sherie’s newsletter for exclusive health insights, simple movement strategies, and actionable steps to help you master your metabolism.

👉 Sign up now at www.simplehealthstyle.com