The Feel Good Daily Show

On this week's episode, Sam & Jess explore the conceptof identity change as a crucial factor in achieving behavior change and setting goals. They emphasize the importance of adopting an identity-based approach to goal setting, where individuals define themselves in alignment with theiraspirations. The discussion also highlights the significance of intentionality in actions, the athlete mindset, and the necessity of embracing discomfort and pain as part of the growth process. Sam & Jess encourage listeners tochallenge themselves and push beyond their comfort zones to achieve their desired outcomes.Chapters00:00 The Power of Identity Change01:53 Setting Identity-Based Goals05:07 Intentionality in Achieving Goals12:14 Embracing the Athlete Mindset17:43 Pain with a PurposeTakeawaysTrue behavior change is identity change.Setting identity-based goals leads to more effective behavior change.Intentionality in actions is crucial for achieving goals.Embracing the athlete mindset can enhance performance.Adopting an identity can help in achieving goals.Consistency with intention yields results.Try the BFF App for 7 days for free: https://my.playbookapp.io/bloomflourishfitness

This week on The Feel Good Daily Show, Sam is interviewing Angela Schaaf from Meal Prep Chef NH. In this episode, Angela discusses the importance of meal prep and how it can be tailored to fit individual lifestyles. She emphasizes the need for meal prep to be enjoyable and exciting, rather than a chore. Angela introduces the concept of 'Cook Once, Eat Twice' as a strategy to save time and effort in meal preparation. The conversation also touches on the significance of realistic meal planning and the value of experimenting with meals to find what works best for each individual. Additionally, Angela shares resources available in her 'Pantry' to assist listeners in their meal prep journey, encouraging a playful and fun approach to cooking.Chapters00:00 Introduction to Meal Prep and Its Importance02:48 The Role of a Meal Prep Chef05:44 Making Meal Prep Enjoyable08:56 Cook Once, Eat Twice: A Practical Approach11:44 Overcoming Meal Prep Challenges15:05 Experimenting with Meal Prep17:52 The Pantry: A Resource for Meal Planning21:05 Final Thoughts on Meal Prep and EnjoymentTakeawaysMeal prep can be tailored to individual dietary and lifestyle needs.Excitement about food is crucial for sustainable meal prep.Cook once, eat twice to save time and effort.Realistic meal planning is essential for success.Experimenting with meals can lead to better outcomes.A little prep can significantly ease the cooking process.Meal prep should be enjoyable, not a chore.The Pantry offers valuable resources for meal planning.Finding joy in food can enhance overall well-being.Meal prep is a constant in life; make it enjoyable.Get access to The Pantry for freeFollow Angela on Instagram Learn more about Meal Prep Chef NH

In this conversation, Sam and Jess discuss the concept of cutting back on food consumption without feeling deprived. They emphasize the importance of mindful eating and provide practical tips for reducing unnecessary intake. The discussion highlights how small changes can lead to significant impacts on overall health and well-being. The hosts encourage listeners to be aware of their eating habits and to focus on making gradual adjustments rather than drastic changes.Chapters00:00 Introduction to Cutting Back Mindfully02:51 The Importance of Food Freedom05:53 Mindless Eating and Portion Control09:03 The Impact of Small Changes on Nutrition12:02 Understanding Caloric Intake and Its Effects14:54 Mindfulness in Eating Habits17:58 Practical Steps for Mindful Eating20:55 Conclusion and Next StepsTakeawaysCutting back on energy consumption doesn't mean starving yourself.Mindless eating often leads to unnecessary calorie intake.Being aware of your eating habits can lead to better choices.It's okay to enjoy your favorite foods in moderation.Portion control can significantly impact your overall consumption.Making coffee at home can save calories and money.Waiting a few minutes before going for seconds can prevent overeating.Food freedom allows you to enjoy treats without guilt.Mindful eating can enhance your overall dining experience.Small changes can lead to significant health benefits.Join The BFF App - Get 7 Days Free

In this episode, Sam and Jess discuss the concept of NEAT (Non-Exercise Activity Thermogenesis) and how small, everyday movements can significantly impact overall health and energy expenditure. They emphasize the importance of incorporating more movement into daily routines, providing practical tips for increasing activity levels before work, during the workday, and before bedtime. The conversation highlights the need to apply knowledge about health and movement to create lasting changes in lifestyle.Chapters:00:00 Introduction to Tiny Changes02:17 Understanding NEAT: Non-Exercise Activity Thermogenesis08:16 Practical Tips for Increasing Daily Movement13:09 Incorporating Movement Before BedtimeTakeawaysGreat things are done by a series of small things brought together.NEAT can contribute to as much as 50% of your daily energy expenditure.The tiniest movements add up to significant health benefits.Knowledge is not power; applied knowledge is power.We need to get out of our seats and move more.Small changes in daily habits can lead to better health.Practical tips can help increase daily movement.Movement before bedtime can improve sleep quality.Incorporating fun activities can increase daily movement.Every little bit of movement counts towards overall health.The BFF App - 7 Days Free

In this episode of the Feel Good Daily Show, Samantha engages in a heartfelt conversation with Ana Munoz, who returns to discuss her evolving work in intimacy and connection during pregnancy. They explore the importance of nurturing intimacy beyond physical aspects, the role of communication in relationships, and how the Presence Project and Prenatal Massage Blueprint can empower couples to connect deeply. Ana shares her insights on building intimacy, navigating body image changes, and fostering healthy communication, emphasizing the significance of modeling positive relationships for future generations.Chapters:00:00 Reconnecting Through Intimacy02:58 The Presence Project: Empowering Partners05:33 Communication and Connection in Relationships08:07 The Importance of Touch and Massage10:26 Prenatal Massage Blueprint: A New Approach13:26 Building a Lasting Relationship16:25 Empowerment Through Self-Care18:51 Creating Intimacy in Everyday Life23:36 Navigating Body Image and Vulnerability25:19 Communication and Intimacy in Relationships27:31 The Spectrum of Intimacy29:39 The Importance of Emotional Connection31:03 Creating Safe Spaces for Communication32:55 Empowering Partners in Pregnancy35:28 The Role of Hypnosis in Relationship DynamicsTakeaways:Intimacy encompasses more than just physical connection.The Presence Project aims to empower partners during pregnancy.Communication is key to maintaining intimacy in long-term relationships.Touch and massage can enhance emotional connection between partners.Postpartum intimacy requires ongoing effort and communication.Body image changes during pregnancy can affect intimacy.The Prenatal Massage Blueprint offers practical tools for couples.Healthy relationships are modeled for future generations.Empowerment in relationships can lead to deeper connections.Intimacy should be approached as a spectrum, not a binary concept.Bio: Ana Muñoz is the founder of Mind & Body Motherhood, a sacred space redefining how women experience care through pregnancy, birth, and beyond.With over a decade in the birth world as a licensed massage therapist, certified hypnosis practitioner, and doula, Ana bridges nervous system science with embodied support—offering a revolutionary approach to the childbearing year that centers rest, ritual, and unapologetic softness.Her work is devoted to helping mothers feel deeply supported—not because they earned it, but because it's their birthright. Through in-person sessions, digital resources like the Prenatal Massage Blueprint, and her ever-evolving vision for mentoring fellow birth workers, Ana is leading the Receptive Era: where support is sacred, and softness is a strategy.When she's not guiding women back into their bodies, she's soaking up slow mornings, sacred walks, and mama magic with her daughter in Central Florida. She's also a proud member of the Central Florida Birth Network, advocating for collaborative, heart-led care in the maternal wellness space.Links: Follow Ana on InstagramThe Presence ProjectPrenatal Massage Blueprint

It's Bloom Flourish Fitness's 6 year anniversary and we are celebrating with a BIG change. We are moving to our very own app!Tune in to hear: The evolution of the BFF community What the new App will be likeHow BFF is stepping away from anti-diet culture and into feel-good cultureThe first 7 days inside of the app are FREE, come join us: https://my.playbookapp.io/bloomflourishfitness

Sometimes we find that we talk ourselves out of doing things that feel good because of the price tag that comes along with it. So we thought it would be fun to share some free and affordable feel-good activities you can try out this summer. Tune in as Jess & Sam share 5 free activities you can do this summer as well as 5 affordable feel-good activities you can try.

Self-care isn't something you should only practice when you are exhausted and burnt out. Self-care should be weaved into your regular routine. Today we are going to share 10 summer, feel-good-friendly self-care activities with you. Create your Feel-Good Summer Self-Care toolkit. The most important part, is actually doing them. Check out the BFF Community: www.bloomflourishfitness.com

You can enjoy strength training without subscribing to diet culture. On this weeks episode: Sam shares her journey with giving up diets and how that impacted her love for strength trainingJess shares her journey of drastic weight loss, regain and finding a feel-good balance We also share 3 tips to help you approach strength training without falling back into the diet trapTry a week of free 15-minute at-home strength workouts: https://www.bloomflourishfitness.com/free-week-of-workouts

These days, it's so easy to try and fit ourselves into boxes. But around here, we like to embrace the &. On this weeks episode we share: What it looks like to embrace the & in fitnessEmbracing the & in our nutrition How to embrace the & in your lifestyleYou are allowed to be multi-faceted and enjoy many things at the same time. You don't have to choose either or, you can say "yes, and...." Try a free week of 15 minute workouts: https://www.bloomflourishfitness.com/free-week-of-workouts

This week we're getting real about what it means to enjoy food and feel at peace in your body during summer holidays - particularly the 4th of July. If cookouts, body talk, or all-or-nothing food thoughts tend to hijack our holiday, this episode is your permission slip to opt out of diet culture and opt into feeling good. Here's what we talk about: Why food freedom during holidays can be trickyHow to handle food and body comments without spiralingA 3-step feel-good framework for navigating holiday gatheringsWhat it really looks like to trust yourself around food (without restriction or guilt)Key takeaway: You don't need to earn your food. You don't need to shrink to be worthy. This 4th of July, you're allowed to show up fully, eat what you love, and feel-good on your own terms. Try a free week of BFF workouts: https://www.bloomflourishfitness.com/free-week-of-workouts

In this week's episode, we're diving into the most underrated tools for feeling your best - pleasure. When your pleasure portfolio is limited to snacks, cocktails, and takeout, it's easy to overdo it - especially in the summer. But this episode is your gentle reminder that there are so many ways to experience pleasure. Here's what we talk about: The real reason you might be turning to food or wine for comfortHow to build a “pleasure portfolio” that supports your physical and emotional well-beingSimple, doable ideas for adding more non-food pleasure to your summer daysHow this mindset shift can help you enjoy summer without guilt or restrictionKey takeaway: You don't have to cut anything out - you just need to give yourself more of what you truly crave. Listen now and give your pleasure portfolio a glow-up!

One of our favorite things to do inside of The Feel Good Program is create seasonal Bingo boards. Think of it as a fun bucket list game that the whole family will enjoy.Join Jess & Sam as they walk you through a fun activity that will help you have a fun, feel-good summer. Try a free week of 15-minute workouts: https://www.bloomflourishfitness.com/free-week-of-workouts

Is it possible to have the most fun AND fit summer, ever? Yes, it absolutely is. This week we are breaking down 3 different categories: fitness, nutrition and lifestyle. We're sharing our top tips to help you have fun AND reach your goals this summer. Try a free week of BFF workouts: https://www.bloomflourishfitness.com/free-week-of-workouts

Memorial day marked the unofficial start of summer. Depending on where you are, school is either out or you have another month left. In this week's episode, we're gonna talk all about how to get your summer body ready. And if you know us well enough, you should know that it's not what you think. Today we are sharing our top 8 tips to help you "get your summer body ready."Try a free week of 15 minute workouts: https://www.bloomflourishfitness.com/free-week-of-workouts

What do you do now that The All In Challenge is over? On this week's episode, Jess and Sam share their top 3 tips to keep the momentum going. Plus, they share 2 tips to help you when you fall off. Because let's face it, it happens to the best of us. Being all in isn't about pressure - it's about permission. Permission to grow at your own pace. Permission to come back when life gets messy. Permission to choose you. Join the BFF community:www.bloomflourishfitness.com

This month we are focusing on going all-in without going overboard. Today, we are sharing 10 tiny habits that you can slowly adopt so that going all-in is second nature. Join The BFF Community: www.bloomflourishfitness.com

The missing piece to your fitness journey, is consistency. On this week's episode, Jess and Sam share 3 fun ways to help you stay consistent with your goals.Going All-In is not about being perfect, it's about being consistent and doing your best. Join The BFF Community www.bloomflourishfitness.com

This month inside of The Bloom Flourish Fitness Community, we are doing the ALL IN Challenge. 30 days, 21 workouts, 15-minutes each. On this episode we share how you can go "all in" on your goals, without going overboard. You don't have to be extreme to show up for your goals, just intentional. Jess & Sam walk you through a Feel Good Framework to help you get started. It's not too late to join us!https://www.bloomflourishfitness.com/all-in-challenge

Both Jess & Sam are stepping into some new chapters. Tune in to hear more about Sam's pregnancy and Jess's new job. We also walk you through 3 tips to help you approach your new chapter, whatever that may be, in a feel good way. This episode pairs the mindset with the tangible action steps so that you can thrive in your next chapter. Are you ready to go All In on feeling good? Join us in The BFF All In Challenge starting on Friday May 2. https://www.bloomflourishfitness.com/all-in-challenge

This week on The Feel Good Daily Show, Jess & Sam share 5 tips to help you prioritize protein without obsessing over macros. No measuring, no food scales, and no calorie apps required. Fueling our body well allows us to feel good, daily. But do you know what else helps us to feel good? Enjoying foods that taste delicious (even if they are not nutritionally dense) without the guilt. Around here we like to embrace BOTH. Are you ready to go ALL IN on feeling good? Join The BFF All In 30-Day Challenge today. We start on Friday May 2. https://www.bloomflourishfitness.com/all-in-challenge

This week, join Jess & Sam as they share 4 tips to help you get back into your health and fitness routine after taking (intentional or unintentional) time off. Want to get back into a daily workout routine? Join The BFF Community today. https://www.bloomflourishfitness.com/the-bff-community

The best workout is the one that you enjoy. On this episode, Jess and Sam share some fun ways to move your body this Spring. Not all exercise has to look traditional. Join The BFF Community and get brand new 15-minute workouts 5 days per week: www.bloomflourishfitness.com

This week we are on the podcast with weight inclusive dietitian Eleni Agresta Levine MS RDN.Eleni is the cofounder of Body Kind Nutrition and the host of the All Bodies Nutrition Podcast. On today's episode she shares how she became a weight-inclusive dietitian, what that looks like and how she helps her patients improve their health without using the scale, and so much more. Join The Body Kind Nutrition Community https://www.patreon.com/BodyKindNutritionListen to the podcasthttps://open.spotify.com/show/6ybr4kSgGQhNfjZ0SryMSs?si=e4c04dd2dcd444ce

What does enough mean to you? Are you giving enough time and energy to the things that you value the most? Are you caught in the "more is better" mindset trap? In order to cultivate contentment, we have to tackle the question "how much is enough?"Tune into this week's episode as Jess and Sam share 5 ways that you can start determining that for yourself. Join The BFF Community: www.bloomflourishfitness.com

To continue our topic of contentment, this week we are talking all about ease. Why are we so great at overcomplicating things?How can we start embracing ease, today?Tune in and find out. Join The BFF Community: www.bloomflourishfitness.com

This week on The Feel Good Daily Show, Jess and Sam are answering the question: can you be content and ambitious?At first, these might seem like opposite attributes however, they work beautifully when paired together. Tune in to find out how you can approach your ambitions from the perspective of contentment. What if I told you that you can get in a killer workout in just 15 minutes? Don't believe me? Go see for yourself!www.bloomflourishfitness.com

This week we start a new topic all about contentment. Why is it important to cultivate contentment? Tune in to find out. Join The BFF Community www.bloomflourishfitness.com

In the final episode of The Scroll-Free February series, Sam and jess talk about how to approach social media going forward. Tune in as they take you through a series of thoughts and questions to ask yourself before diving back into social media (if you choose to go back at all)Personally, Jess and Sam are choosing to continue this scroll break through March and possibly beyond. Join The BFF Community for 15-minute workouts that help you feel good!https://www.bloomflourishfitness.com/the-bff-community

Join us for another episode of our Scroll Free February series. Now that you have so much more time in your day, what are you going to do with it? On this week's episode, Jess and Sam talk about 10 different things that you can fill your time with now that you aren't glued to your device. Join The BFF Community: https://www.bloomflourishfitness.com/the-bff-community

It's Scroll Free February and this week Sam & Jess talk all about JOMO.JOMO (the Joy Of Missing Out) stems from the concept of FOMO (the Fear Of Missing Out)On this episode you will hear:-Where we experience the most FOMO in our own lives-How social media enhances the feeling of FOMO-How our instinctual need for community plays a role in the FOMO we experience on social media-How Scroll Free February has helped us embrace JOMOJoin The BFF Communityhttps://www.bloomflourishfitness.com/the-bff-community

It's Scroll Free February here at The Feel Good Daily Show. We are kicking things off with a jam packed episode with tons of tips and insights.  Why do you use your cellphone? What apps do you use most? What are some ways that you can replace these apps with real life applications? We cover alarm clocks, games, group messaging, voice messaging, celebrity gossip, social media and more in this episode.  Join the BFF Community: https://www.bloomflourishfitness.com/the-bff-community

This week is the pre-party to our Scroll Free February here on The Feel Good Daily Show. Jess & Sam share how they are uniquely approaching this next month and what they are looking forward to.

In the final part of our 4 part wellness series, we are talking about spiritual and environmental wellness. Spiritual wellness is not just faith-based communities. It is about having a sense of belonging and being connected to something greater than ourselves. Our environment is more than just our home. Environmental wellness is also about doing our part in protecting and nurturing the earth around us. We also talk about The Blue Zones and how tending to our spiritual and environmental wellness could help us live into our 100's. We also chat about our phone usage and how screen time impacts our overall wellness. Try a free week of 15-minute workouts: https://www.bloomflourishfitness.com/free-week-of-workouts

This week we are covering 2 more areas of wellness, financial and occupational. On this episode we cover: The definition of financial and occupational wellness. Reasons why we tend to neglect these areas 4 tips to help you improve both Join the BFF Community: https://www.bloomflourishfitness.com/the-bff-community

This week we are overing the 2nd two areas of wellness, social and recreational. On this episode we cover: The definition of social and recreational wellness Reasons why we tend to neglect these areas 4 tips to help you improve these areas of wellness Join the BFF community: https://www.bloomflourishfitness.com/the-bff-community Get on the waitlist for the Feel Good 4.0 Group Program https://www.bloomflourishfitness.com/feel-good-4-0

Happy New Year! We are starting the year off with a series that covers the 8 dimensions of wellness. Join us this week as we talk about your physical and mental wellness as well as some habits that you can adopt that will help improve both. Join Bloom Flourish Fitness https://www.bloomflourishfitness.com/the-bff-community

Join Sam and Jess for the last episode of 2024 where they share their resolutions for 2025. This year, the sister duo is focusing on 1 area of wellness per quarter and on this episode they share what each of those are. Join the waitlist for Feel Good 4.0: https://www.bloomflourishfitness.com/feel-good-4-0 Join The BFF Community: https://www.bloomflourishfitness.com/the-bff-community

On this week's episode of The Feel Good Daily Show, sister duo Jess & Sam share how to nourish your mind, body, and soul this winter. Nourishment goes beyond just the food that we eat. Tune in to find out specific ways to nourish yourself during the colder months. Mentioned: Bloom Flourish Fitness - Home of the 15-minute workout. Firefly Scout The Blanket Fort Files Podcast

15 minutes is about 1% of your day. Your life is made up of moments, and how we spend these moments is how we ultimately spend our lives.  According to James Clear, if you can get 1% better at something each day for one year, you will be 37 times better by the time the year is over.  The way to improve something is to put in the reps. Whether it's wanting to increase your strength, get better at a craft, or learn something new….you get better by taking action.  If you wait around for an extra hour in your day to spend on your goals, you will likely never get started. This is why 15-minutes is so powerful. It's really hard to talk yourself out of 15 minutes.  It's really easy to spend hours per day on something that moves the needle in the opposite direction that you want to go. Sitting, scrolling, streaming, complaining, making excuses, etc.  What if you decided to spend 15 minutes each day on one or more of your goals? Whether that is:  15 minute workouts 15 minutes of reading 15 minutes of crafting 15 minutes of learning something new 15 minutes of building a business 15 minutes of looking at your budget At the end of the year you will have spent over 90 hours working on something that matters to you. That's huge! What is something that you are going to do today that will move the needle 1% closer to your goals?

This week on The Feel Good Daily Show, Jess & Sam share the importance of keeping both your current and future self in mind when you make decisions, especially regarding your health and fitness. We cover: What happens when you only focus on current you What happens when you only focus on future you What happens when you combine the two The importance of pre-planning to help fight decision fatigue

On this week's episode Jess & Sam share about the lost art of single tasking. Constantly multi-tasking has become our norm, and it takes away from the quality and appreciation from each individual task. There is also a point in the episode where Sam gets really distracted as Jess mutes herself and yells at her kids, and instead of editing that part out, we decided to keep it in to show the beauty of #reallife. Self-Care Dare: This week, stimulate your mind for 15 to 20 minutes every day. Read, write, do puzzles - whatever you need to get those neurons firing. Jess's Feel Good Tip of the Week: Once per week, try and cook dinner completely undistracted.

Join Jess & Sam for an episode all about food! The sisters share their top 3 favorite feel-good dinners and a few great tips. Disclaimer: You might leave this episode feeling hungry. Mentioned: https://www.mealprepchefnh.com/the-pantry

This week, Jess and Sam welcome 2 guests on the show. Members of The Feel Good Program Laci and Lisa join the show to talk all about hobbies. We all share a hobby or 2 that we are currently enjoying, as well as a hobby that we would like to start enjoying.

Uh-oh, here we scroll again! This isn't our first rodeo when it comes to episodes about scrolling and social media, but here we are. What is it about social media that sucks us in? Why is it so addicting? Why do we keepover-doing it, even though it doesn't support our feel-good journey?  On this week's episode, Sam and Jess share why the scrolling habit is so hard to kick and what we can do to help it.  In this episode you will hear:  A game of self-care truth or dare  Jess's feel-good tip of the week  6 reasons why social media is so addicting 6 ways you can lower the scroll Try a free week of 15-minute workouts https://www.bloomflourishfitness.com/free-week-of-workouts

Welcome back to The Feel Good Daily Show. This week Sam & Jess are talking all about the feel-good hormones. What are they? How can you activate them daily? And how can you use habit stacking to multiply this "feel-good mocktail"? The 4 feel-good hormones are: Dopamine Serotonin Oxytocin Endorphins Quote: "The undoing hypothesis: positive emotions can undo the effects of stress and other negative emotions. If stress is the problem then feeling good might just be the solution." Ali Abdaal Feel-Good Productivity Want to increase your endorphins daily? Join Bloom Flourish Fitness and get daily 15-minute workouts that you can do from your home.

This weeks topic is all about making time for the things that you prioritize rather than waiting to find time. Self-Care Truth or Dare - For the next week, journal for 15 minutes every day. Jot down whatever is on your mind. Jess's Feel Good Tip of the Week - don't forget to leave work at the door. Try a free week of 15-minute workouts Join Feel Good 3.0

This week on The Feel Good Daily Show Sam starts with a game of Self-Care Truth or Dare and a Feel Good Tip of the Week. How can you sprinkle some feel good moments into your monthly, weekly and daily schedule? Tune in to this episode to find out a Feel Good Framework that you can add to your planner today. Try a free week of 15-minute workouts Join Feel Good 3.0

Sam is celebrating 8 years married and 16 years with the love of her life and she is sharing her top 3 takeaways. This episode is more than just relationship advice, each takeaway has a feel good component that you can implement on your health, fitness and self-development journey as well.

Join Sam for a solo episode all about how she is elevating her feel good journey in the month of October and how you can as well. Join the new and improved Feel Good LIVE group coaching program

We are so excited to announce that our fan favorite program Feel Good is back and better than ever! Hop on the waitlist and receive a free Feel Good tracker. Pre-sale opens on Oct 1. We begin on October 28. https://www.bloomflourishfitness.com/feel-good-daily-tracker