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

Let’s Walk 1 Mile!

Life is complicated—but health and weight loss don’t have to be. If you've ever felt overwhelmed by conflicting health advice, frustrated by diet culture, or unsure about where to start, this episode is for you. Sherie breaks down three simple truths about health and weight loss that will help you cut through the noise and take a more sustainable, effective approach to wellness.

✔ Your Body Wants to Work With You – How to listen to your body's signals instead of fighting against it.

✔ The Diet & Fitness Industry Overcomplicates Health – Why simple, sustainable habits always win.

✔ You Don’t Need an Overhaul – Small tweaks, not drastic changes, create lasting success.

If you’re ready to ditch the confusion and embrace a simpler, more intuitive way to care for your body, let’s take that first step together.

In This Episode, You’ll Learn…

• [00:36] Life is complicated—health doesn’t have to be.
• [01:06] Why “simple” is the foundation of Sherie’s coaching philosophy.
• [02:11] Simple Truth #1: Your body wants to work with you.
• [09:00] Simple Truth #2: The diet & fitness industry profits from making health feel complicated.
• [14:39] Simple Truth #3: You don’t need an overhaul—just small, consistent adjustments.
• [17:16] This week’s action item: Eat out of hunger, not habit.
  
  
  

🚶‍♀️ Your Action Item: Tune Into Your Hunger Signals

• Eat out of hunger, not habit. This week, ditch the clock and listen to your body.
• Before every meal, ask yourself: Am I truly hungry, or just eating because it’s ‘time’?
• Pay attention to how hunger feels and what foods genuinely satisfy you.
  
  
  

📩 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

Let’s Walk 1 Mile!

Whether it's waiting for the "perfect time," feeling overwhelmed by too much information, or fearing failure, many midlife women struggle to take that first step. In this episode of Walk With Me, Sherie tackles one of the biggest obstacles in health and fitness—getting started.

Sherie breaks down this challenge into three key mindset shifts that will help you stop procrastinating and start making real progress:
✔ Waiting is Hurting You – Why delaying action only makes it harder to begin.
✔ Take Messy Action – Progress over perfection is the key to lasting health.
✔ Simplify to Succeed – Why small, sustainable steps lead to the biggest transformations.

If you’ve been stuck in a cycle of planning, researching, and waiting for the "right time," this episode is your sign to just start—right now.

In this episode, you’ll learn…

• [00:36] The hardest part of health? Getting started.
• [01:20] The myth of "we all have the same 24 hours"
• [02:23] Mindset shift #1: Waiting is hurting you.
• [08:04] Mindset shift #2: Take messy action.
• [12:29] Mindset shift #3: Simplify to succeed.
• [17:24] This week’s action item.
  
  

🚶‍♀️ Your Action Item: Take the first step today!

• Ask yourself: What’s one simple action I can take this week to move toward my healthiest self?
• Keep it small and sustainable. Choose one habit and commit to it.
• Master it before moving on—consistency builds momentum!
  
  

📩 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