Blooming From Within: Recent Episodes
Samantha Bilby
Blooming into your most vibrant self-starts from within. Join Samantha Bilby, owner of Bloom Flourish Fitness - an online fitness community for busy women, each week as she takes you alongside her journey of becoming. Your journey towards self-love and flourishing health should be fun and unique. Come on babe, let's bloom.
Join Jess & Sam as they share 5 tips to help you stress less. From planning out your meals to knitting thongs, this episode is all over the map, as usual.
Join the top secret waitlist
Join us for a catch up episode where Jess shares about her big move and Sam shares about a top secret project she is working on.
Get on the waitlist for the top secret program.
https://bloomflourishfitness.podia.com/summer2024
Our top tips on how to have a fun & balanced summer vacation that leaves you feeling good and refreshed.
This week we’re sharing ways to make your fitness habits something you want to do rather than just something you have to do.
On this week’s episode, we wrap up our 5 pillars of feel good health. Join us as we talk about our feel good take on movement and nutrition.
Today we’re covering the first 3 pillars of feel good health. They are:
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Sleep
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Destress
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Hydrate
Our Sponsor:
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FREE 15-minute workouts:
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It's a brand new month, and today we are talking all about deposits and withdrawals. Are you making more deposits into your health than withdrawals?
Tune in as Jess & Sam share a new and fun way to look at health and weight loss.
Jess and Sam announce the winner of the April Would You Rather competition as well as what has them feeling good, and what has them feeling not so good.
On this week's episode, we share Caitlin Earle from Your Budget BFF's top 5 tips to Spring Clean Your Finances.
- Take inventory of your subscriptions2. Sign up for Credit Karma3. Pull your annual credit report4. Review your insurance5. Review your Amazon purchases
🐷Get 10% off Budget Alchemy
💪🏼Join Bloom Flourish Fitness
This week we have our first ever listener Q+A episode.
Jess Responds to: How hard has it been to budget while having kids (aka Budget Suckers)
Sam Responds to: How do you practice self-care when you have an especially crazy/packed week?
And the final question: What 90's boy band member does Jess look like with her new haircut?
If you're using Spotify to listen - Comment with your question for our next Q+A episode. And vote to see who goes on to next week's would you rather!
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This month we're talking all about Spring Cleaning. To start off this journey, we are talking about Spring Cleaning Your Ambitions. Have you ever stopped to ask yourself if the dreams you are chasing are still relevant? Or if your daily habits and routines are still serving you?
Just like the seasons change, we also go through seasons of life. And this is your opportunity to see if your current ambitions match your current season of life.
🐷 Thank you to our sponsor Budget Alchemy:
Join Budget Alchemy for 10% off using our exclusive link
💪🏼Try a free week of 15-minute workouts and workout alongside Sam
Jess & Sam chat about their goals for quarter 2.
Jess shares how she barely survived Spring Break, Sam shares how she’s breaking up with Instagram. And they both share some changes that are coming to the podcast starting in April.
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This month's topic is mindfulness but this week...we're talking about mindlessness.
This week we cover 4 different areas of life where we can consume mindlessly.
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Social Media/Media
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Finances
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Nutrition
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The voices and opinions of others
To continue our month of mindfulness, we're talking all about mindful nutrition. Getting healthy doesn't have to include trendy diets and restriction. Just bringing a little bit of mindfulness to your meals can have you feeling good in no time.
Thank you to our sponsor Your Budget BFF 🐷
Join Budget Alchemy
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What does it mean to be mindful?Join Sam on a solo episode as she introduces Mindful March and what it means to be mindful in our lives. Mindfulness isn't just about sitting in meditation, it's about being aware of the thoughts we think, the words we use, and how we spend our time as well. Join The Budget Collab: https://yourbudgetbff.com/feelgoodTry a free week of 15 min workouts: https://bloomflourishfitness.podia.com/free-week-of-workouts
To finish off Self-Love month, we are talking about loving others. Sometimes, loving others makes us better at loving ourselves.
This episode is sponsored by Your Budget BFF
Join Budget Alchemy for 10% off, exclusively for Feel Good listeners.
Let's workout together!
Try a free week of 15-minute workouts and workout alongside Sam.
Are you a preplanner? Jess & Sam are pretty opposite when it comes to preplanning and scheduling. But this week, they come together to share the importance of it. Tune in to find out why preplanning is such a game changer, and to hear some of the ways the Feel Good Gals are preplanning in their own life.
Words that we couldn't think of on the show:
- Chorophobia - Fear of Dancing
- Palm Pilot
Join Budget Alchemy for 10% off
Try a free week of 15 minute workouts
Discipline is choosing between what you want now and what you want most. What if you could fall in love with discipline?
February is the month of love and today we are sharing 4 ways we show ourselves love through self-care. Self-care doesn't always have to look like bubble baths and chocolates (even though bubble bath's are one of Sam's top choices.) Sometimes self-care looks like sitting in your car alone before heading back into the chaos of life.
Self-care looks different for everyone and it also looks different during different seasons of life.
Join Budget Alchemy using our personal link and get 10% off:
https://yourbudgetbff.com/feelgood
“Gratitude is riches. Complaint is poverty.” - Doris Day
Benefits of Gratitude:
- Improve Sleep
- Relieve stress
- Decrease anxiety and depression
- Support heart health
Side effects of Complaining:
- Damages memory
- Increases Cortisol
- Decreases life span
Both gratitude and complaining have a ripple effect on the world, what ripple do you want to send out?
Take Action:
- Start and end your day by thinking/writing/stating 1-3 things that you are grateful for .
This episode is Sponsored by
Your Budget BFF
Website: https://yourbudgetbff.com/
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There is a difference between between self-care and self-sabotage. Tune in to hear 2 ways you might be self-sabotaging as well as 2 ways to stop.
This week on The Feel Good Daily Show, Jess & Sam are sharing 3 ways to avoid burnout.
Burnout can happen in all areas of life, but we can do out best to avoid it from happening as frequently.
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Schedule Rest
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Engage in hobbies and activities that are "unproductive"
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Practice preventative self-care
Today we're coming at you with 4 tips on how to NOT be part of the National Quitters Day statistic.
What if you were part of the 20% who stayed the course through January?
Your goals are worth pursuing, don't give up!
Happy New Year! To start off 2024, Jess & Sam are talking all about ways to help you start the year feeling good.Tip #1: Define what feels good to you rather than following trendsTip #2: Take Inventory of how you spend your timeTip #3: Create a Priorities ListTip #4: Improve your sleep Tip #5: Practice Mindfulness
Surprise! We're back with a special bonus episode where we talk about Dry January and our Booze-Break journey this past year.
On our final episode of 2023, we are looking back at our top 3 most downloaded episodes.
3: Back to Basics
2: Breaking the Cycle
1: Feel Good in your 50's & Beyond with Krista Kruszon
Join Sam & Jess as they share 5 tips for having a feel good holiday:
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Stick to your regular workout schedule
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Eat well while enjoying the holiday meals
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Have a plan when it comes to booze
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Take a break whenever you need
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Prescence > Presents
“Find the beauty and joy in your daily rituals and you will find beauty and joy in your daily life. To love your habits is to love your days, and to love your days is to love your life” - James Clear
On this week's episode Jess is in the hot seat.
We're diving into her goals for 2024 and working backwards to create practical steps that she can start taking TODAY.
Don't wait until January to start working towards your goals, start now.
If you know Jess, you know that she holds nothing back.
Coming at you with a Solo Sam episode:
There's so much talk about ending 2023 strong, and there is also talk about finishing the year soft. But what about finishing STROFT?
Strong - able to withstand great force or pressure
Soft - easy to mold, not hard or firm to the touch
What's more STROFT than a Palm Tree?
They bend in the wind, but after the storm they stand tall.
Trees that don’t go with the wind, break.
Trees that aren’t strong enough to withstand the winds, also break.
Also mentioned in this episode:
- Sam's 31 Day Muscles & Mocktails Challenge starting in December over on Instagram.
- Work with Sam 1:1
- Consistent AF the course
- Join The BFF Community
This week we are coming at you with a pep talk.
What would happen if you didn't give up?
Want to get started with 15 minute workouts?
https://www.bloomflourishfitness.com/the-community
"If you do what you've always done, you'll get what you've always gotten." Tony Robbins
What loops are you stuck in?
Where in your life are you repeating the same behaviors over and over?
If you want different results, it's important to make different changes.
This week we're bringing you a Jam Sesh.
We are catching you up on the happenings of our life.
- Sam shares about her Run Disney 10K
- Jess shares why she loves cardio
- Sam shares why she hates it
- Jess talks about how she broke her foot...again (well, sort of) and her goal of reassessing alcohol in her life
- Sam shares how she has reignited the spark in her business life by getting back into the gym
- and more random updates
Mentioned in this episode:
https://www.instagram.com/zachariahporter/
https://www.instagram.com/campcounselorspod/
Want to workout with Sam & Jess?
Join The BFF Community today!
https://www.bloomflourishfitness.com/the-community
On this week's episode of The Feel Good Daily Show, we're talking all about consequences.
Every action that we take has a consequence, good or bad.
It's important to be mindful of the decisions that we make so that we don't have to face the negative consequences all of the time.
Krista Kruszon is a Kick Ass Master Athlete in her 50's who empowers women to be Epic as F*** everyday. She is certified in NLP (Neuro Linguistic Programming) and REBTM (Rational Emotive Behavioral Therapy Methodology) and currently working on her CBTM Certification (Cognitive Behavioral Therapy.)She is The Gritty Glitter Badger and host of The Gritty Glitter Badger Podcast. In this episode: 00:00 Would you rather 01:25 Introduction 05:00 the importance of women doing things our own way instead of how we're "supposed" to do things 07:00 the identity crisis of being a former athlete 09:00 the comparison game in sports and fitness 10:30 Krista's belief that she will live until 150 12:00 the ability to show women that it is okay to have muscles and that we get to create our own rules 15:00 Krista's experience with menopause 16:33 drinking the "haterade" 18:00 the power of our beliefs in how we age 20:00 what is a woman in her 50's "supposed" to look and dress like? 23:00 the origin of Gritty Glitter BadgerBe sure to follow Krista on Instagram: https://www.instagram.com/grittyglitterbadger/Check out The Gritty Glitter Badger Podcast: https://open.spotify.com/show/0Zq6pgpIBuvaZhm9vG6flD?si=eedfac2e3d5e4759Check out Krista's Freebies: https://grittyglitterbadger.com/downloads-1
Have you ever taken a realistic look at your habits?
If you're not seeing results in a certain area of your life, it might serve you well to take an honest look at your habits.
How much are you really drinking?
How much sugar are you really eating?
How much time are you actually spending on your phone?
Etc.
Join Sam & Jess as they share some #realtalk about where in their life they haven't been so honest with themselves.
On this week's episode, Jess & Sam chat about The Blue Zones.
These are the areas of the world where people are living well into their hundreds. And they're not just alive, they are thriving!
What can we learn from them? And how does their lifestyle differ from the usual fitness lifestyle we strive for?
Ana Munoz is a birth nerd extraordinaire! What first began as a desire to learn prenatal massage to support her sister-in-law during her first pregnancy, quickly grew into a passion for learning about pregnancy, birth options and the current climate of giving birth in America.
Ana has supported countless clients navigating pregnancy, birth and motherhood to learn how to give birth with confidence and peace of mind. She does this through services such as massage therapy, doula services, and coaching.
On this week’s episode:
- Ana shares about how the birth of her niece got her into the birth world
- How as a doula, Ana prepares mothers for the potential traumas that can occur in birth if they are not educated and empowered
- Orgasmic births and how birth can be an extremely pleasurable experience.
- A feel-good birth isn’t about whether you have a natural birth or not, but whether or not you felt seen, heard and that your desires were put first.
- Jess shares with Ana her experience with giving birth to her 2 children
- The difference between a midwife and a doula
- Knowing what kind of birth you want and being aware of biases that your birth workers might have so that you can have a feel good birth experience
- Ana shares the experience of watching dad’s becoming dads in the delivery room
- The benefits of having a doula
Stay tuned for Ana’s childbirth course coming later this year!
You can follow Ana on Instagram @mindandbodymotherhood
And you can listen to The Mother Within Podcast
Join Jess & Sam for a Hump Day Pep Talk
"Don’t rush, but don’t wait.
Act with urgency, but release yourself from the need to achieve it on a particular timeline. When you think longer term than most, you can think bigger than most.
If it takes years, start now."
- James Clear
On this episode of The Feel Good Daily Show:
Sam & Jess share about their social media free weekend getaway.
How time moves differently when you're not tied to your phone
How we spend our time differently when it's not filtered through social media
Jess's goal of doing Sober October
Sam's most recent blood work and the benefits of 15 minute workouts
Not rushing through life
Health at Every Size and how you can't tell how healthy someone is by looking at them
Take a look at your life and start taking control of those things that are not making you feel good (i.e. alcohol, social media and the scale)
Wanna workout with us?
Join The BFF Community (Now officially off of social media!)
https://bloomflourishfitness.podia.com/
On this week's episode, Jess & Sam talk all about social media and our obsession with our phones.
On this episode:
- How friendships have changed since social media
- How time moves differently when we have the false sense of connection
- Distraction vs connection
- Our toxic relationship with our devices
- The struggle to limit our use of technology in the modern day
- Our inability to be bored
- Owning a business and having a brand online
- Our obsession with growth, and viewing growth in a more natural way.
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Feeling the need to keep up with the modern day "Joneses"
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The fitness industry and how social media can make us feel like we're always behind
- How being rich isn't always the answer to true happiness
- The idea of "enough"
Heather is an NASM Certified Personal Trainer, Nutrition Coach & Sports Nutrition Coach
Heather shares her journey from yo-yo dieter to nutrition coach.
Her experience with reaching a milestone weight loss goal
The importance of mental health on your fitness journey
Her best tips for feel good weight loss
The importance of community and support on your journey
https://www.instagram.com/nourishnliftup/
https://www.liftupnourish.com/
We're so excited to welcome our very first guest, Caitlin Earle, your budget BFF.
In this episode Caitlin shares: How she got into budgeting How she got herself in tons of credit card debt in college, and how she paid it off on a $6/hour salary. She shares the 3 ways to pay off debt. Financial happiness before financial success How budgeting brings you confidence and clarity How her daily Dunkin Donuts Iced Coffee is a non-negotiable in her budget Honoring your present self as you pay off debt from your past self and invest in your future self The importance of budgeting for wants and not just needs The very first step to take if you are in the tornado of debt
What's more budget friendly than free? Check out Caitlin's Free Budget Vault here: https://yourbudgetbff.com/access-the-vault
Sign up for The Budget Collab: https://yourbudgetbff.com/group-budgeting-program
Tune in this week as we talk about the benefits of micro movement.
We also circle back to our last episode on integrity and share where we were NOT in integrity this past week.
Of course, we start the episode with a game of would you rather.
If micro movement sounds good to you, then we'd love to workout with you for 15 minutes a day! Join us and the BFF Babes:
www.bloomflourishfitness.com/the-community
Integrity - being who you say you want to be even when no one is watching.
Does who you say you want to be, align with what you do?
For example:
I want to lose weight -> continues to skip workout
I want to save more money -> continues to buy lunch every day instead of packing it
I want to start a business -> spends all time mindlessly scrolling social media rather than creating the website or blog
There is no shame or guilt here, just awareness.
2 signs you might be out of integrity
- You constantly have the same goals every single year with no results.
- People who are doing these things, annoy you.
3 steps to start getting into integrity
- Write down your goals
- Notice your current habits
- Compare & Contrast
Where are you out of integrity in your life?
Tune in to hear where Jess & Sam are out of integrity and what they plan to do about it.
Workout with us:
https://www.bloomflourishfitness.com/the-community
Ready to be Consistent AF??
https://samantha8.podia.com/consistent-af
Would you rather:
Play the guitar or drums in a rock band?
Tune in to find out how Jess's poor priorities might be sending her behind bars.
In this episode:
We check in on our homework from last week. Find out what we did this week to set our future self up for financial success.
We spoke all about priorities and the importance of making decisions that benefit both future you and present you.
Jam Sesh (a new segment where you get to hear what's happening in Sam & Jess's world)
The sister's share about their booze break and this next chapter of life.
Workout with us:
https://www.bloomflourishfitness.com/the-community
Join Sam's program Consistent AF:
https://samantha8.podia.com/consistent-af
Would you rather live somewhere where there’s no summer or no winter? Tune in to see what’s happening in Jam’s world. Plus some real talk about finances and how we’re planning on showing up the rest of 2023. What will you do this week that will set your future self up for financial success?
Every week we start the show with a fun game of Would You Rather"
Tune in to play along.
We introduced a new segment called Jam's World. This is where we update you on what's going on in Jess & Sam's world.
This week in Jam's World:
- Barefoot Contessa
- Ritual Tequila
- A really good NA wine hack
Our lesson of the week is all about routines. Last week we were thrown off of our routine as our bathtub got fixed (tune into episodes 41 & 42 to hear about how our bathtub broke) but this week we got right back into our routine.
We talk about the importance of leaving room for margin and spontaneity in our routines and being flexible in different seasons of life.
Also mentioned: Sam read this entire book from top to bottom last Sunday and shares some wisdom from the book (no pun intended)
Original Wisdom by Robert Wolff
We leave you with a challenge.
We hope you have a feel good week, friends!
Creating new habits and breaking old ones doesn't have to take as long as you might think.
Tune in as Jess and Sam share about their journey with adopting (and accidently breaking) new habits.
Haven't listened to our show yet?
Our weekly episodes are short and fun with a sprinkling of wisdom.
Every week we play a fun game of would-you-rather, catch you up on our real life and share some feel good wisdom.
This week's would you rather:
Would you rather wrestle a gator once a year or fight a Canadian Good every time you left your home?
Jess & Sam have officially been roommates for over a week.
Tune in for an inside look of how their first week has gone.
Spoilers alert: It involves broken bathtubs and many moments of almost self-sabotage.
We share some tips for when you're feeling imposter syndrome and how to stay committed to tomorrow you, today.
Want to workout with Sam and Jess?
Join The BFF Community.
https://www.bloomflourishfitness.com/the-community
Jess & Sam are officially moved in together for a few months of feel good fun! We're sharing about the move, Dry July and more.
Tune in for some sister chit chat and an inside look into our life.
This week's would you rather?
Would you rather be a land cow or a sea manatee?
Would you rather?
A. Spend the summer in a quaint beach cottage?
B. Spend the summer traveling the world?
"Rebellion is necessary for development of character." - Cynthia Voigt
We are rebellious at heart, might as well roll with it!
This summer Jess & Sam are rebelling against social and self-imposed norms that are no longer serving us.
On this week's episode, the sisters each came up with 5 personal ideas or things that they are rebelling against.
Tune in to hear more and to create your very own summer rebellion!
Want to rebel against long gym workouts this summer?
Join Bloom Flourish Fitness: 15-minute at home workouts and a killer community of fellow rebels.
https://www.bloomflourishfitness.com/the-community
Last week on The Feel Good Daily Show we played a game called 2 truths and a lie, and this week we reveal the answer!
This week, we're back to our favorite game of would-you-rather:
Would you rather live a life laid out for you or pave your own path?
"If you don't like the road you're walking, start paving another one." - Dolly Parton
This week Jess & Sam talk about:
- How to know if you're on the wrong path
- How to start getting on the right path
Mentions: Caitlin from The Budget BFF
Instagram: https://www.instagram.com/yourbudgetbff/
Free 15-minute workouts to help you feel good!
https://www.bloomflourishfitness.com/free-workouts
This week we tried out a fun game of 2 truths and a lie:
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We've had 7 cats at once
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One of us have lived in a laundry room
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We've been to Disneyland
In this episode you'll hear:
- The importance of rest when you are under the weather so that you can fully recover.
- Exciting news about Jess & Sam's living conditions.
- How we shouldn't compare our timeline to anyone else's.
- Sam's business journey as she approaches 1 full year as a full time entrepreneur.
Reminder: An arow needs to be pulled back in order to launch forward.
This week's would you rather:
Would you rather have more stuff and less time or less stuff and more time?
Are you constantly wishing there were more hours in a day?
Where is most of your time going?
Time is our most valuable resource and it's something that we can not get back, so let's start taking back our time!
Tip #1: Be aware of where your time is going.
Tip #2: Take a few minutes to set yourself up for a success.
Tip #3: Simplify where possible.
This weeks would-you-rather:
Would you rather take the long road to an amazing destination or the short road to an okay situation?
You might think that you struggle with being consistent, but you might just be consistent with habits that are not serving you.
For example: Consistently scrolling, procrastinating, drinking more than you like or making excuses.
Instead of completely overhauling your life and getting rid of all of these habits, why not try replacing them with better ones?
For example: Reading more, taking action, drinking more mocktails, taking responsibility etc.
You're not seeing results because you are consistently doing the wrong things.
Keep the identity of someone who is consistent, but replace the habits that you were consistent with.
If you could adopt some new and improve micro habits, you could end the year saying "who even am I?"
Just like Sam asked herself "who even am I?" during her 83 day booze break.
Just like members of Bloom Flourish Fitness are saying "who even am I" when they are showing up week after week for their 15-minute workouts.
Just like Jess is saying "who even am I?" when she realizes she has been a podcaster for 1 whole year!! (happy anniversary Feel Good Daily Show!)
Fall in love with the long game. Romanticize the journey of someone who shows up consistently. Make the journey and your habits fun!
Join Bloom Flourish Fitness:
https://www.bloomflourishfitness.com/the-community
Would you rather have a strict morning routine or a flexible one?
Are you taking yourself and your goals so seriously that a single cookie can ruin your entire day?
Perfection is impossible yet we hold ourselves to impossible standards.
Routine helps keep up us on track but what happens when we start to feel chained down by our routines?
Your goals are worth pursuing, but how can you do so in a way that is more fun and enjoyable?
Join Jess and Sam for a 5 day party:
https://www.bloomflourishfitness.com/5-day-party
This week’s would-you-rather:
Would you rather eat the oldest thing in the office fridge or clean the office bathroom?
According to the US Census Bureau the number of people primarily working from home tripled from 5.7% in 2019 to 17.6 (% in 2021)
That’s roughly 9 million people in 2019 to 27.6 million in 2021.
Working from home comes with many perks, but it also has its down sides.
This week, Jess & Sam give you 5 tips to help you feel better while working from home.
- Prep your lunch
- Bring joy to your workspace
- Walk to the water cooler
- Don’t forget to socialize
- Leave the office
Want to add more movement to your day?Try out the feel-good sister’s favorite workouts for free!
https://www.bloomflourishfitness.com/free-workouts
Sometimes it takes courage to be confident. “Courage starts with showing up and letting ourselves be seen.” - Brené Brown. Confidence isn’t about comparing ourselves to others or thinking we’re better than others, it’s about not needing to compare ourselves in the first place. This week Sam and Jess share 3 tips on how to feel more confident today. 1. Celebrate others without it meaning something about yourself. 2. Don’t compare yourself to others instead, own what makes you, you! 3. Fake it til you make it. Thanks for joining us for our last episode of season #3.
On this week's episode, sister duo Sam & Jess talk about 5 ways to help you feel good from the outside in.
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Taking time to get ready in the morning
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Dressing in a way that feels good to you
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Daily hygiene
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More indulgent self-care
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Moving your body
Try 5 free 15-minute BFF workouts:
https://mailchi.mp/766d09766ff9/free-week-of-workouts
What is contentment?
It's a state of happiness and satisfaction.
Contentment is different than complacency. It's respecting your present circumstances while simultaneously going after your goals.
Do you find yourself constantly chasing the next goal? It's important to stop and appreciate how far you've come before moving on to the next big thing.
In this episode Sam & Jess cover:
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being grateful for what you have instead of comparing yourself to others.
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being present enough to notice how far you've come.
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finding contentment during hard times.
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how we can be our own worst enemy when it comes to contentment.
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finding contentment in simplicity.
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how the best memories are usually not documented.
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their desire for a simple summer.
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and of course the usual random banter you'd expect from us.
Thanks for hanging out with us and leaving us a raving review!
Join The BFF Community:
15 minute at home workouts 6 days a week.
Get ready to feel good and have fun!
https://www.bloomflourishfitness.com/the-community
When in doubt, go back to basics!
If you are finding yourself in a hard season of life, then you might benefit from getting back to basics.
What are the basics things that help you feel better?
A cold cup of water, a nap, a walk, a deep breathe etc.
Take some time to wallow in self-pity and then get up and start taking the steps needed to feel good.
Sam and Jess share a little BTS of their current season of life and how they are approaching this season differently than they would have in the past.
If you are in the middle of a Sharknado like Jess and Sam, know that we are here for you. You are so much stronger than you think. You've got this!
If at first you don’t succeed, redefine success. – George Carlin
Today’s “Would you rather”:
- Would you rather work in a high paying job that you hate ora low paying job that you love?
What does success mean to you? What if your goal isn’t as big as someone else’s?
Is it wrong to have small goals?
Your definition of success should be intrinsically motivated.
When your journey towards success is extrinsically motivated you are focused on competing with others, looking a certain way to someoneelse, proving yourself, or achieving arbitrary goals that you didn’t choose in the first place.
Ask yourself, what do you really want?
Are you on YOUR path or a path that someone else chose for you?
Success looks different to everyone.
We also talk about authenticity and social media and how social media makes it hard to truly be authentic. Social media can make us pursuea version of success that isn’t authentic.
Does more money equal more happiness?
Ask yourself why you are achieving the goals that you are achieving.
Take the time to celebrate the steps you take towards your individual definition of success.
The “American Dream” doesn’t have to be your dream.
Don’t spend your whole life chasing someone else’s dreams.
Success is about finding your happiness and your fulfillment.
Your journey will look different than someone else’s, that’s the beauty of life!
Books referenced:
- https://www.amazon.com/Top-Five-Regrets-Dying-Transformed/dp/140194065X
- https://www.amazon.com/Your-Money-Life-Transforming-Relationship-ebook/dp/B0052MD8VO/ref=sr_1_1?crid=1THM6DK9UV4CD&keywords=you+money+or+your+life&qid=1680644785&s=books&sprefix=your+money+or+your+life%2Cstripbooks%2C112&sr=1-1
What does it mean to romanticize your fitness journey?
Why should you do so in the first place?
Join Sam & Jess as they give you their insight and tips so that you can spice up your health and fitness journey, and reach your goals, in a fun and thrilling way.
You can do anything for 15 minutes.
Sometimes all it takes is 15 minutes to completely turn your day around.
Work out, go for a walk, garden, laugh, take a bath, play, cuddle your cat etc.
Tiny habits always add up to huge results.
Enrollment for The BFF Community opens on March 27.
Don't miss out on your opportunity to join the best community for at home 15-minute workouts.
Try out a free week of workouts:
https://mailchi.mp/766d09766ff9/free-week-of-workouts
--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Join Sam & Jess as they talk about the impact their morning routines have on their day, how they feel when they skip them and to create your very own feel good morning routine.
--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Join Jess & Sam as they chat about Batman, Zip Lines, Booze Breaks and more.
--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
If you’re worrying about what isn’t getting done while practicing self-care, is it really self-care?
Join Jess & Sam as they talk about the importance of guilt-free self-care.
Takeaways:
· A “Would-you-Rather” inspired by our favorite TV show New Girl
· When self-care becomes a chore
· The importance of “turning off” to recharge and perform optimally
· Why we feel like we need a vacation from our vacation
· Checking items off of your to-do list is a form of self-care for some days, but not all the time
· The BFF Bloom Together Challenge starts today March 1 and we are making daily self-care a priority
· The guilt of spending time and money on ourselves
· Making ourselves a priority as much as we make everyone else a priority
· The reality of Jess’s feet and Sam’s teeth (lol)
· It’s our feminine instinct to serve others, but we can’t do that without taking care of ourselves
· Sometimes we gotta get real and realize that we are the ones getting in our way
· As always, we are not perfect, and we don’t expect you to be either
--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
We celebrate every tiny step that children make, but we forget about importance of tiny steps as adults. If you saved $1 a day for a whole year you’d have $365 extra dollars. If you learned 1 new word in a different language every day, you’d know 365 words. Time to ditch the all-or-nothing approach and embrace the power of tiny steps.
Are you on the rollercoaster of constantly starting and stopping when it comes to your goals?
Join Jess & Sam and learn 5 tips that will help you stay consistent and actually enjoy the journey of reaching your goals.
And if you've noticed that we've taken a few weeks off, we are going to be using these exact tips to stay consistent with new podcast episodes. #INTEGRITY!
This week Sam and Jess talk about breaking the cycle.
As always, the sister duo does not hold back when it comes to sharing about their personal lives.
Sometimes you must realize that you are the one standing in your way.
No matter what your goals are this year to break the cycle, you must take inventory of your habits.
What habits are holding you back?
What habits will propel you forward?
Based on your habits, who will you become this year?
--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Happy New Year and welcome back to a brand-new season of The Feel Good Daily show with Sam and Jess.
In our kick-off episode we talk about our new year goals and the importance of choosing goals that align with who you are rather than choosing goals because they are trendy.
Listen along if you are someone who:
Has had trouble sticking to goals in the past
Feels like you are just choosing goals for the sake of choosing goals
Or if you just missed our sister banter and want to hang with us for 30 minutes.
We’re excited for a new year and a new season of our show, and we’re so grateful to have you along for the ride.
Please be sure to rate, review and share our show with those who you think could use it.
We’ll see you every Monday for a brand new episode to help you feel good daily.
Follow us on Instagram: https://www.instagram.com/thefeelgooddailyshow/
--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Modifying during a workout isn’t something you should be ashamed of. Choosing to modify for your needs is something you should be proud of!
Would you rather questions:
Jess to Sam - Would you rather have no eyebrows or no fingernails?
Sam to Jess - Would you rather live with the homeless guy from New Girl or Rowland from Schitt's Creek?
On this week's episode Jess & Sam talk about the importance of approaching our health journey from a place of love rather than hate.
We aren't here to be fixed. We are here to be loved.
Our health is multifaceted and not just dependent on the number on the scale and you can't tell how healthy someone is by looking at them.
The 7 dimensions of wellness:
Physical, Emotional, Environmental, Occupational, Social, Intellectual, Spiritual
Our diet is more than just the things we put in our mouth, it is also the things we watch, listen to and the people we surround ourselves with.
It's time to get serious about prioritizing ourselves! Tomorrow is a lie, don't wait until Monday. Start today.
Start each day by asking yourself: How can I love myself today?
Join BFF for only $1 (offer ends Sep 30) using code JOINBFF at checkout
https://www.bloomflourishfitness.com/checkout/subscribe?cartToken=hqvQ38mHZ7wGg1elc4YKZaO_JIrRNN3gZ6SwDVWI
Join Samantha's Group Coaching Program "Feel Good" (starts Oct 3)
https://www.bloomflourishfitness.com/feelgood
We tend to approach our goals in an all-or-nothing kind of way and we get burnt out quickly.
When setting goals, it's powerful to focus on being consistent rather than intense.
You don't need to overhaul your entire life at once.
Small steps every day and over time still get you to where you are going and you'll get there without the burn out.
Join BFF for only $1 using the code: JOINBFF
https://www.bloomflourishfitness.com/checkout/subscribe?cartToken=K2nViMzY6a7KdV5XaVTCGSu3X8WFGGs2VPUCGFdk
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Jess & Sam believe that change happens from the inside out, not from the outside in.
There is power in shifting your focus from looking good, to feeling good.
You already look amazing girl!
When you focus on feeling good you will make choices that honor your highest self.
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Sometimes the most tiny things can help us get back to feeling good. Something as simple as a good movie or tv show, a good song, getting outside, moving your body or taking up a new hobby. Join Sam & Jess for a tiny episode about tiny things that help us feel good.
Sometimes we just don't feel good and it's important not to beat yourself up about it.
What do you do when you don't feel your best?
Join Jess & Sam for some real talk.
Join the BFF community: https://www.bloomflourishfitness.com/the-community
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Why is it that we often wait until we are not feeling well to take care of ourselves?
Jess & Sam talk about what it looks like to partake in proactive self-care.
It's not always about bubble bath's and massages either, sometimes self-care is meal planning and laying out our clothes before bed.
What are your favorite forms of self-care?
Join The Feel Good Daily community on Facebook:
https://www.facebook.com/groups/3145017229085855/
What is confidence? Are we born with it? Jess and Sam start off season 2 talking about confidence and body image.
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
How can we take control of our phone usage so that we can live more real life? Join Jess & Sam on the last episode of the first season of The Feel Good Daily Show as they talk about 5 ways to decrease our scrolling.
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Is it okay to still desire weight loss when on a self-love journey?
Find out on this weeks episode.
Join the BFF community:
www.bloomflourishfitness.com/the-community
It's a brand new month, a brand new quarter and the start of the 2nd half of the year.
So much can happen in 6 months, but why do we self-sabotage when it comes to our goals and resolutions?
Join Sam & Jess as they discuss what stops them from reaching their goals and what they're doing to make sure this time around, they reach them.
Join our email list to be the first to find out about The Feel Good Daily Show Virtual Retreat coming later this month:
https://mailchi.mp/5928be0e2dc4/untitled-page
Join the BFF community and get bit alongside your new besties including Sam & Jess:
https://www.bloomflourishfitness.com/the-community
References:
Breaking the habit of being yourself by Joe Dispenza
https://www.amazon.com/Breaking-Habit-Being-Yourself-Create/dp/1401938094
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
It’s not practical to feel good 100% of the time. How do we approach those days when we just don’t feel good? Find out on this weeks episode.
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
How can we live a self-fulfilled life?
Sam & Jess talk about Maslow's Hierarchy of Needs and how it all starts with the basics.
Tune in and hear how you can start to live a more fulfilling life today.
Referenced:
https://www.theneurotypical.com/maslows_basic_needs.html
https://www.forbes.com/sites/quora/2018/02/05/six-fundamental-human-needs-we-need-to-meet-to-live-our-best-lives/?sh=29cda807344a
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
What do you like to do for fun?
For many of us, this is a hard question to answer.
This week Jess & Sam are joined by their sister Nicole and they talk about having fun as an adult.
The books mentioned in the episode:
Play by Stuart Brown: https://www.amazon.com/dp/B006DOCXGQ/ref=dp-kindle-redirect?_encoding=UTF8&btkr=1
Becoming Better Grown Ups by Brad Montague: https://www.amazon.com/dp/B07WKJW4TP/ref=dp-kindle-redirect?_encoding=UTF8&btkr=1
The Power of Fun by Catherine Price: https://www.amazon.com/dp/B08ZMHXCJY/ref=dp-kindle-redirect?_encoding=UTF8&btkr=1
Well Played by Meredith Sinclair: https://www.amazon.com/dp/B0166JMRNG/ref=dp-kindle-redirect?_encoding=UTF8&btkr=1
Join our fitness community Bloom Flourish Fitness: www.bloomflourishfitness.com/the-community
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
"To love oneself is the beginning of a lifelong romance." - Oscar Wilde
We often talk about the "spark" when it comes to romantic relationships, keeping the flame burning if you will.
What about the spark within ourselves? The relationship with ourselves?
We are our longest relationship and just like we like to be romanced in a relationship, we should romance ourselves as well.
We can't expect others to give us the love and attention we crave all of the time.
In this week's episode we give you 5 tips for romancing yourself, and some of them might not be what you would expect.
How are you going to romance yourself this week?
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
What makes you feel good in your body?
This week Sam & Jess talk about moving your body and how movement helps us to feel more alive.
What can we learn from children when it comes to feeling good in our body?
Children don't exercise for the sake of exercising, they play!
How did you love to move your body as a kid? Was it jump rope, hop scotch, bike riding, roller blading?
How can you incorporate more of that today, as an adult?
References:
Bloom Flourish Fitness 15 minute workouts: https://www.bloomflourishfitness.com/the-community
Meditation Group: https://akuzmagroup.com/classes
Don't Keep Your Day Job Podcast: https://open.spotify.com/show/7DFQyVP0hc3d1xnht1U3UI?si=08e1d15770514626
Atomic Habits: https://jamesclear.com/atomic-habits
Reel Jess Referenced: https://www.instagram.com/reel/CdcXKs0pWtH/?utm_source=ig_web_copy_link
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Why do we self-sabotage? We can’t just “skip to the good part." In order to feel good there is work that needs to be done.
First things first is stepping out of the victim mentality and accepting responsibly for our life.
There are many things that might cause us to be in that victim mentality, including trauma. Seeking help when you need to is super important.
Sam talks about the current self-help book she is reading called Happier and explains the 4 different types of people as described in the book.
Happier: https://www.amazon.com/Happier-Learn-Secrets-Lasting-Fulfillment/dp/0071492399
What's the difference between intrinsic and extrinsic motivation? We explain the difference and why it's so important to have a strong "why" behind your goals.
What is integrity? And why is it important to have it?
A game changer for feeling good: Gratitude.
This weeks challenge: Do 1 thing every day this week that will help you feel good.
Also referenced:
Our mascot: SpongeBob Squarepants
15 minute workouts with Bloom Flourish Fitness: https://www.bloomflourishfitness.com/the-community
Anxiety Bites Podcast: https://open.spotify.com/show/2YiHO5Ek2HOr61KIFonij9?si=245080797bfa438b
Welcome to our Show Podcast (New Girl): https://open.spotify.com/show/4vxCzip3jwRhyoM9R422m8?si=c5a2c339e42b43d9
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Welcome our very first episode of The Feel Good Daily Show
Join Sam & Jess as they sip on some champagne and talk about who they are and why they started this podcast. You’ll also get a little BTS of their childhood. They weren’t always the best of friends.
Feeling good is not about toxic positivity and avoiding the hard stuff of life, it’s about embracing all of it.
In this episode Sam & Jess create their own definition of feeling good and encourage you to do the same.
Each week they will discuss one thing that makes them feel good and one thing that is not making them feel good.
They talk about social media usage and comparison. Taking time to do the things that we love. Sleep hygiene and a fiction book that Sam is currently loving.
They bring up the question: Why do we do things that don’t make us feel good and why do we skip out on things that make us feel good?
Jess brings up how good it feels to get in her daily 15 minute workout with Bloom Flourish Fitness and Sam shares that she feels her best when she shows up for her morning meditation calls.
They encourage you to create your very own alter ego, or the version of you who already feels good and to tap into your younger self to make sure that you’re making them proud.
This is an interactive show, so grab a journal and a pen and start creating your very own feel good life.
References:
Bloom Flourish Fitness: www.bloomflourishfitness.com/the-community
Sleep Cycle App: https://www.sleepcycle.com/
Getaway Girls by Dee MacDonald: https://www.amazon.com/Getaway-Girls-hilarious-summer-chances/dp/178681479X
The meditation Group that Sam is part of: https://akuzmagroup.com/classes