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

Sherie Samuelian
  • 5.0 (4)
  • FITNESS

Are you ready to stop dieting? Can you imagine effortlessly losing body fat, enjoying stable, all day energy and conquering your cravings, all while breaking free from the endless cycle of dieting, counting, tracking, weighing, and measuring? Join me for a walk! I'm Sherie Samuelian, Board Certified Master Health Coach and personal trainer specializing in empowering women in their 40s, 50s, 60s, and beyond to break free of dieting and make peace with their wise, wonderful bodies..  I’ll show you the  path to reclaim your health and master your midlife metabolism one step at a time. Join me each week on the Walk With Me podcast where I help bewildered, frustrated ex-dieters simplify their relationship with food and fitness. Each short, walkable episode is brimming with actionable tips and tools to help listeners lose stubborn fat, make peace with their bodies and master their metabolisms - even after 40. Join my newsletter 3 Simple Things by heading to https://www.simplehealthstyle.com

  1. 017: Birthday Episode! If I Knew Then What I Know Now

    3D AGO

    017: Birthday Episode! If I Knew Then What I Know Now

    Let’s Walk 1 Mile! It’s Sherie’s birthday! and she’s taking this moment to reflect. In this special solo episode, Sherie shares the six lessons she wishes she could have learned earlier in life, especially when it comes to strength, nutrition, body image, and mindset. Whether you’re in your 30s, 40s, 50s, or beyond, this is your reminder that it’s never too late to become the strongest, kindest, and most future-focused version of yourself. ✔ Six health and mindset shifts Sherie would have made sooner ✔ Why muscle, protein, and emotional kindness matter more than ever ✔ A powerful mindset practice that will reshape your daily decisions Join the Gratitude Experiment + Stay Connected Sherie’s free Gratitude Experiment kicks off November 1st in the Simple Health Style Facebook community. Learn how to turn daily overwhelm into appreciation—just in time for the holiday season. 👉 Join the Facebook group here 💌 And don’t forget to subscribe to Sherie’s newsletter for weekly encouragement and wellness tips → https://simple-healthstyle.kit.com/fbf945108f In This Episode, You’ll Learn… [01:00] Why Sherie celebrates her birthday all year long [02:00] Lesson #1: Start strength training sooner [04:30] Lesson #2: Eat more real food protein [06:00] Lesson #3: Strong women lift each other up [08:00] Lesson #4: Skip the comparison game [09:30] Lesson #5: Be kind to your body now, not later [12:00] Lesson #6: Start thinking like your future self [14:30] Your action item: A birthday dare from Sherie 🚶‍♀️ Your Action Item: Your Future Self Will Thank You Today, take one action that your future self will appreciate. • Clear the dishes • Go for that walk • Stock up on protein and veggies • Make that long-overdue appointment • Reach out for support Big or small—take action today and write a love note to your future self.

    17 min
  2. 016: Strong in Every Season: Your Winter Movement Game Plan

    OCT 16

    016: Strong in Every Season: Your Winter Movement Game Plan

    Let’s Walk 1 Mile! Dreading the cold, dark winter months? You’re not alone, but you don’t have to lose momentum just because the seasons change. In this cozy solo episode, Sherie shares her biggest tips for avoiding the winter drop-off: that seasonal slump when motivation disappears and movement takes a back seat. Fresh off an epic hike through the Tour du Mont Blanc (100 miles across France, Italy, and Switzerland), Sherie reflects on the power of daily outdoor movement and how we can carry that same energy into the colder months. ✔ Why the benefits of nature don’t stop when summer ends ✔ The mental and physical cost of staying indoors all winter ✔ A two-step strategy to help you move through winter with clarity and strength Join Sherie’s 21-Day Metabolic Jumpstart: her signature group program to restore your metabolism, increase energy, and burn fat without tracking. 👉  https://mailchi.mp/fe3aa40ed5ef/y64z0x1mqk 📩 Want weekly wellness tips that go beyond the podcast? Join Sherie’s email community to get health insights, mindset support, and simple metabolism-friendly strategies delivered straight to your inbox. Sign up for the newsletter at https://simple-healthstyle.kit.com/fbf945108f In This Episode, You’ll Learn… [01:00] Sherie’s 100-mile hiking adventure through the Alps [04:00] The surprising benefits of being outdoors—even in bad weather [06:00] Four research-backed reasons to get outside [09:00] How time outdoors impacts stress, depression, mood, and immune function [10:30] What is the winter drop-off and why does it matter? [12:00] Real obstacles to winter movement—and how to solve them [15:00] Why now is the perfect time to plan your winter strategy 🚶‍♀️ Your Action Item: Plan Your Winter Movement Strategy • What outdoor activity will keep you moving through winter? • What gear do you need to stay warm, dry, and comfortable? • What obstacles can you remove now so that it’s easier later? Make a list this week. Then take one small step to set yourself up for a strong, healthy winter season.

    21 min
  3. 015: Non-Fussy Fat Loss

    OCT 9

    015: Non-Fussy Fat Loss

    Let’s Walk 2 Miles! Tired of tracking every bite and still not seeing results? You’re not alone—and you’re not broken. In this special workshop episode, Sherie walks you through the foundations of Non-Fussy Fat Loss—a refreshing, metabolism-first approach to sustainable weight loss that doesn’t rely on calorie counting or obsessive tracking. ✔ Learn how your metabolism actually works and how to support it ✔ Discover the early signs of insulin resistance (and what to do about it) ✔ Walk away with Sherie’s Highest Five habits for simple, effective fat loss This episode will shift your perspective and give you real tools to take your next right step—without fads, fear, or frustration. Join Sherie’s 21-Day Metabolic Jumpstart: her signature group program to restore your metabolism, increase energy, and burn fat without tracking. 👉 https://app.acuityscheduling.com/catalog/11eb7a86/?productId=1124856&clearCart=true 📩 Want weekly wellness tips that go beyond the podcast? Join Sherie’s email community to get health insights, mindset support, and simple metabolism-friendly strategies delivered straight to your inbox. Sign up for the newsletter at https://simple-healthstyle.kit.com/fbf945108f In This Episode, You’ll Learn… [03:00] Why Sherie believes your body is wise, wonderful, and worthy now [06:00] What metabolism really means and why it’s not just about burning calories [14:00] The truth about insulin resistance and why it’s affecting more women than ever [17:00] Why fat loss doesn’t require tracking or strict dieting [18:00] Sherie’s “Highest Five” for non-fussy fat loss [35:00] Two bonus habits for hormone and mindset support [40:00] Final encouragement and next steps 🚶‍♀️ Your Action Item: Choose One of the Highest Five Pick one habit from Sherie’s Highest Five and focus on it this week: Eat when you’re truly hungry (and lead with protein)Make your biggest meal earlier in the dayMove more—especially walkingProtect your sleepStrength train or challenge your musclesStart with one. Build from there. This is how you simplify fat loss—and make it stick.

    42 min
  4. 014: The Scale is Lying to You: Non-Scale Victories to Track Instead

    AUG 28

    014: The Scale is Lying to You: Non-Scale Victories to Track Instead

    Let’s Walk 1.5 Miles! If the bathroom scale has ever ruined your mood, discouraged your progress, or made you question your health journey, this episode is for you. Sherie breaks down the problem with relying solely on the scale and shares six non-scale victories that are far more accurate indicators of fat loss and true health. ✔ Ditch the weight-loss mindset and focus on fat loss instead ✔ Learn why the scale fluctuates—and what it can’t tell you ✔ Discover 6 powerful, motivating markers that show you’re making progress This is your reminder that the scale doesn’t define you—and it definitely doesn’t tell the full story. In This Episode, You’ll Learn… [01:00] Why weight loss ≠ fat loss—and why that distinction matters [04:00] Who should keep using the scale—and who absolutely shouldn’t [07:00] 3 facts about what the scale actually measures [10:00] Why you might weigh less at higher altitudes 🤯 [11:00] The real reason women in midlife feel discouraged [12:00] Non-scale victory #1: More energy [14:00] Non-scale victory #2: Your favorite jeans fit again [16:00] Non-scale victory #3: More strength and stamina [18:00] Non-scale victory #4: Improved sleep quality [21:00] Non-scale victory #5: Fewer cravings [23:00] Non-scale victory #6: Better mood and emotional resilience [25:00] Bonus victory: Improved health markers like blood pressure and cholesterol Ready for structure and support heading into fall? Join Sherie’s 1:1 coaching experience, 60 Days to Simple, where you’ll turn on your fat-burning machinery without tracking macros or calories. 👉 Book your free consultation at simplecoachingsession.as.me/consultation Join My Newsletter: https://simple-healthstyle.kit.com/fbf945108f 🚶‍♀️ Your Action Item: Track a Non-Scale Victory Every Day This Week Choose one marker from Sherie’s list (energy, clothes, strength, sleep, cravings, mood) Each day, write down a quick win related to that markerBy the end of the week, you’ll have a list of evidence that you’re on the right track → This will help you stay encouraged, consistent, and focused on what truly matters.

    29 min
  5. 013: Make Healthy Habits Effortless: Adjust your environment to do the heavy lifting

    AUG 14

    013: Make Healthy Habits Effortless: Adjust your environment to do the heavy lifting

    Let’s Walk 1.5 Miles! Is your environment helping or hurting your health goals? In this solo episode, Sherie shares four simple, powerful ways to make healthy choices easier by adjusting your surroundings. Whether it’s what’s in your pantry, what you see in your kitchen, or what’s lurking in your workout space, Sherie teaches you how to set up your environment so your brain is automatically more likely to follow through on your habits—with less willpower and less stress. ✔ Stop relying on motivation – Set your space up to make healthy choices feel effortless ✔ Make treats the exception, not the rule – Why indulgences don’t need to live in your home ✔ Create visual cues for movement – Little nudges = big changes in consistency If you’ve ever felt like you “know what to do” but can’t seem to follow through, this episode will help you turn your environment into your biggest health ally. In This Episode, You’ll Learn… [01:00] Why your pantry setup matters more than willpower [03:00] What Sherie’s 1:1 clients do in week one of “60 Days to Simple” [04:00] Step 1: Purge the pantry—focus on sugar, grains, and unhealthy oils [08:00] Step 2: Grocery shop like a grownup (and avoid the Oreo trap!) [11:00] What to do about treats without guilt or restriction [14:00] Step 3: Remove decision fatigue—rotate a few go-to meals [17:00] Planning meals around your calendar for real-life follow-through [20:00] Sidebar: Why too much dairy or protein powders may backfire [21:00] Step 4: Create movement zones—visual cues = more action [24:00] Why easy and obvious habits stick better than perfect ones 👉 Book your free consultation at simplecoachingsession.as.me/consultation Join My Newsletter: https://simple-healthstyle.kit.com/fbf945108f 🚶‍♀️ Your Action Item: Upgrade One Space Pick one small area in your home to support your goals: • Your fridge, pantry, or workout space • Toss one unhelpful item • Add one supportive visual cue 🔁 Keep it small. Keep it simple. And make it brain-friendly. 📸 Snap a photo of your updated space and tag Sherie on Instagram → @mysimplehealthstyle

    26 min
  6. 012: The “Basic Order” Method: Staying Healthy When Life Gets Hard

    AUG 5

    012: The “Basic Order” Method: Staying Healthy When Life Gets Hard

    Let’s Walk 1 Mile! What do you do when life suddenly feels chaotic? When work ramps up, family emergencies hit, or you’re simply stretched too thin, it’s easy to let your health habits slide. In this episode, Sherie introduces the concept of “basic order”—three anchor habits you can lean on when everything else feels out of control. Whether you’re in survival mode or just short on time, this is the ultimate permission slip to simplify your health and still move forward. ✔ What “Basic Order” Means – A practical mindset shift borrowed from Sherie’s life as a busy mom of 4 ✔ 3 Anchor Habits That Work in Chaos – No fancy routines or perfect plans—just simple, grounding practices ✔ How to Visualize Your Calm in the Chaos – A mindset exercise to help you plan ahead for the next messy season This is your backup plan for when your life doesn’t go as planned. In This Episode, You’ll Learn… [01:00] Sherie’s story of overwhelm—and how “basic order” was born [03:00] What clutter teaches us about clarity and control [05:00] Habit #1: Prioritize protein at every meal (and why real food matters) [11:00] Habit #2: Eat an amazing, substantial first meal of the day [14:00] Habit #3: Move more—especially walking, if it’s available [17:00] Why you don’t need a “perfect plan,” just a consistent anchor [18:00] This week’s mindset-based action item 👉 Book your free consultation at simplecoachingsession.as.me/consultation Join My Newsletter: https://simple-healthstyle.kit.com/fbf945108f 🚶‍♀️ Your Action Item: Visualize Your Backup Plan Think of a recent time when your health habits had to take a back seat (work stress, travel, summer chaos).Now, imagine how you might have still followed through on just these 3 habits:Prioritize proteinEat a substantial first mealMove more (ideally walk)How would that have changed your experience? Write it down. Use it to prepare for the next time life gets messy.

    22 min
  7. 011: Your Halftime Reset: 8 Questions to Refocus Your Health Goals for 2025

    JUL 29

    011: Your Halftime Reset: 8 Questions to Refocus Your Health Goals for 2025

    Let’s Walk 1 Mile! It’s officially halftime—2025 is halfway over. Are you where you wanted to be with your health, habits, and energy this year? In this reflective solo episode, Sherie shares a powerful practice she uses with her 1:1 clients: 8 clarity-boosting questions designed to help you reset, realign, and move into the second half of the year with purpose and peace. ✔ Ditch the All-or-Nothing Mentality – You don’t need to start over, you just need to get clear. ✔ Reflect Without Judgment – Learn how to collect honest data without self-criticism. ✔ Reconnect with Your Goals – Return to what matters most—and release what doesn’t. Whether you’ve made incredible progress or feel totally off track, this episode is your chance to pause, reflect, and recommit with compassion. In This Episode, You’ll Learn… [01:00] Why reflection is the most underrated health tool [03:00] What Sherie’s 1:1 clients do every week to stay on track [07:00] Question 1: How consistently have you followed through on your health behaviors? [08:00] Question 2: What is your #1 health or weight loss goal? [09:00] Sherie recommends the book Essentialism by Greg McKeown [10:00] Question 3: What are your wins, big or small? (Inspired by Tiny Habits by BJ Fogg) [11:00] Question 4: What have you learned about yourself this year? [12:00] Question 5: What stories are you telling yourself that may not be true? [14:00] Question 6: What has been your biggest struggle—and what’s the real root cause? [15:00] Question 7: What small changes could move you closer to your goals? [17:00] Question 8: What obstacles do you anticipate—and how can you prepare for them? Resources Mentioned: 📖 Essentialism: The Disciplined Pursuit of Less by Greg McKeown → Find it on Amazon📖 Tiny Habits: The Small Changes That Change Everything by BJ Fogg → Find it on Amazon 🚶‍♀️ Your Action Item: Complete Your Halftime Reset ✍️ Write down your answers to the 8 reflection questions—on paper, not in your phone!Be brief or detailed, but be honest.Use this practice to close the first half of 2025 with intention—and shape the second half with clarity.💬 Need support turning your reflection into results? Sherie offers personalized 1:1 coaching designed to help you build sustainable health habits that actually fit your life. 👉 Book your free consultation at simplecoachingsession.as.me/consultation

    22 min
  8. 010: Sunlight, Sleep and Saying No: Three Simple Summer tools that will change your health

    JUN 19

    010: Sunlight, Sleep and Saying No: Three Simple Summer tools that will change your health

    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 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.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.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

    21 min
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Ratings & Reviews

5
out of 5
4 Ratings

About

Are you ready to stop dieting? Can you imagine effortlessly losing body fat, enjoying stable, all day energy and conquering your cravings, all while breaking free from the endless cycle of dieting, counting, tracking, weighing, and measuring? Join me for a walk! I'm Sherie Samuelian, Board Certified Master Health Coach and personal trainer specializing in empowering women in their 40s, 50s, 60s, and beyond to break free of dieting and make peace with their wise, wonderful bodies..  I’ll show you the  path to reclaim your health and master your midlife metabolism one step at a time. Join me each week on the Walk With Me podcast where I help bewildered, frustrated ex-dieters simplify their relationship with food and fitness. Each short, walkable episode is brimming with actionable tips and tools to help listeners lose stubborn fat, make peace with their bodies and master their metabolisms - even after 40. Join my newsletter 3 Simple Things by heading to https://www.simplehealthstyle.com

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