The Female Hustle

In this episode, I explore essential travel tips designed to ensure my journey is both smooth and enjoyable, with an emphasis on maintaining my nutrition and activity levels. I start my day with a high-protein breakfast to keep me energized, and I pack protein-rich snacks for my trip, such as edamame, beef sticks, chicken salads or sandwiches, protein bars, and shakes. Upon arrival, I visit a market or grocery store to replenish my stock with items like high-protein yogurt, pudding, and shakes. When dining out, I plan my meals by reviewing restaurant menus in advance, focusing on high protein and low fat. I opt for lean cuts of meat and request sauces and dressings on the side. To stay active, I increase my daily steps and track my intake based on my plate. I allow myself to enjoy sweet treats in moderation, and most importantly, I remember to relax and enjoy my trip!Personal Instagram: @samantharunshaw (⁠www.instagram.com/samantharunshaw/⁠)Business Instagram: @strengthbysami (⁠www.instagram.com/strengthbysami/⁠)Podcast Instagram: @thefemalehustle.podcast (⁠www.instagram.com/thefemalehustle.podcast/⁠)Youtube: @SamanthaRunshaw (⁠www.youtube.com/@SamanthaRunshaw⁠)Website: ⁠www.strengthbysami.com⁠

In this eye-opening episode, I dive into the uncomfortable truths about fitness that many tend to overlook. We begin with nutrition, highlighting hidden calories that sabotage efforts, such as sauces, oils, butter, and those sneaky "licks, sips, and bites." Even coffee, with its fancy drinks, can deliver a caloric punch. We expose the truth of many protein bars, many of which are essentially candy bars in disguise, and emphasize the importance of portion control, as even high-protein foods can be calorie-dense. In training, I stress the need for both strength and cardio to achieve aesthetic changes, focusing on the quality of workouts—are you pushing close to failure, truly progressing, and maintaining consistency? In a society where a 10-minute workout is often seen as enough, I explore the importance of intensity and the long-term commitment required for real transformation. Finally, we address the unrealistic desire for quick fixes, reminding listeners that true transformations often take years of dedication. Join me as I navigate these truths, advocating for a sustainable approach to fitness that values patience and perseverance. Don't forget to share!Personal Instagram: @samantharunshaw (⁠www.instagram.com/samantharunshaw/⁠)Business Instagram: @strengthbysami (⁠www.instagram.com/strengthbysami/⁠)Podcast Instagram: @thefemalehustle.podcast (⁠www.instagram.com/thefemalehustle.podcast/⁠)Youtube: @SamanthaRunshaw (⁠www.youtube.com/@SamanthaRunshaw⁠)Website: ⁠www.strengthbysami.com⁠

In this episode of the Female Hustle Podcast, I discuss how to turn failures into growth opportunities, both in life and work, emphasizing the role of emotions. I explore hidden failures behind successes, share personal stories of bouncing back, and offer tips on learning from your own setbacks. I highlight the importance of recognizing emotions like frustration and impostor syndrome and how they can lead to growth. The episode encourages viewing failures as valuable lessons, stressing acceptance, reflection, and a growth mindset. I urge you to see failures as learning moments and keep moving forward. Don't forget to share!Personal Instagram: @samantharunshaw (⁠www.instagram.com/samantharunshaw/⁠)Business Instagram: @strengthbysami (⁠www.instagram.com/strengthbysami/⁠)Podcast Instagram: @thefemalehustle.podcast (⁠www.instagram.com/thefemalehustle.podcast/⁠)Youtube: @SamanthaRunshaw (⁠www.youtube.com/@SamanthaRunshaw⁠)Website: ⁠www.strengthbysami.com⁠

Have you experienced a loss of your menstrual cycle or faced irregularities and are unsure of the cause? This episode is tailored for you! I share my personal journey of going without my period for more than two years and the steps I took to regain it. I delve into the health risks tied to losing your menstrual cycle and highlight the importance of a holistic approach to recovery. Join me as I outline effective strategies for restoring your cycle and the critical role of seeking professional support during this journey.Personal Instagram: @samantharunshaw (⁠www.instagram.com/samantharunshaw/⁠)Business: @strengthbysami (⁠www.instagram.com/strengthbysami/⁠)Podcast Instagram: @thefemalehustle.podcast (⁠www.instagram.com/thefemalehustle.podcast/⁠)Youtube: @SamanthaRunshaw (⁠www.youtube.com/@SamanthaRunshaw⁠)Website: ⁠www.strengthbysami.com⁠

In Episode 22, I share my journey towards deciding to stop drinking alcohol in 2025. This choice transcends my physical goals as I embrace a commitment to health and wellness, boost my business, Strength by Sam, and enhance my mental well-being. Throughout the episode, I openly discuss the challenges I face, including navigating social situations and going against norms. I provide practical advice for anyone considering a similar journey, emphasizing the significance of setting clear intentions, building a supportive community, and celebrating small achievements. If this lifestyle resonates with you, be sure to tune in!Personal Instagram: @samantharunshaw (⁠www.instagram.com/samantharunshaw/⁠)Business: @strengthbysami (⁠www.instagram.com/strengthbysami/⁠)Podcast Instagram: @thefemalehustle.podcast (⁠www.instagram.com/thefemalehustle.podcast/⁠)Youtube: @SamanthaRunshaw (⁠www.youtube.com/@SamanthaRunshaw⁠)Website: ⁠www.strengthbysami.com⁠

In Episode 20 of The Female Hustle Podcast, we dive into the crucial question: How strict does your diet need to be to achieve your health and fitness goals? We explore the significance of healthy eating and its impact on quality of life and metabolic health, starting with a beginner's approach to weight loss that emphasizes simple dietary changes. As we progress to intermediate and competitor levels, we discuss the importance of tracking nutrition, enhancing protein intake, and setting specific goals. Learn how to assess your current habits, set achievable targets, and create an actionable plan while understanding that adaptability and consistency are key. Join us for insights that motivate you to embark on your journey towards a sustainable, healthy lifestyle!Connect with Sami!Personal Instagram: @samantharunshaw (⁠www.instagram.com/samantharunshaw/⁠)Business: @strengthbysami (⁠www.instagram.com/strengthbysami/⁠)Podcast Instagram: @thefemalehustle.podcast (⁠www.instagram.com/thefemalehustle.podcast/⁠)Youtube: @SamanthaRunshaw (⁠www.youtube.com/@SamanthaRunshaw⁠)Website: ⁠www.strengthbysami.com⁠

In Episode 19, I dive into the critical role of training intensity in muscle building. Understanding muscle hypertrophy, we explore the three key mechanisms: mechanical tension, metabolic stress, and muscle damage, each essential for promoting muscle growth. Progressive overload is emphasized as a fundamental strategy, encouraging gradual weight increases to ensure continuous improvement. The concept of Rate of Perceived Exertion (RPE) is introduced to help measure workout intensity effectively. We stress the importance of balancing intensity and volume, noting the differing needs of beginners versus advanced athletes. Finally, we address common pitfalls in training, highlighting the necessity of a structured plan to avoid overtraining and undertraining, ultimately ensuring sustained motivation and progress.Connect with Sami!Personal Instagram: @samantharunshaw (⁠www.instagram.com/samantharunshaw/⁠)Business: @strengthbysami (⁠www.instagram.com/strengthbysami/⁠)Podcast Instagram: @thefemalehustle.podcast (⁠www.instagram.com/thefemalehustle.podcast/⁠)Youtube: @SamanthaRunshaw (⁠www.youtube.com/@SamanthaRunshaw⁠)Website: ⁠www.strengthbysami.com⁠

In this episode of The Female Hustle Podcast, I share insights from my personal journey in competitive bodybuilding, discussing motivations, challenges, and key lessons learned along the way. This episode emphasizes the personal growth and achievement that comes from setting goals in bodybuilding, as well as the community support and professional opportunities that arise from competing. I provide an overview of major bodybuilding federations, the different competition classes, and practical financial considerations for aspiring competitors, including budgeting tips. Listen to learn the ins & outs of becoming a bikini/fit model/wellness competitor!Personal Instagram: @samantharunshaw (⁠www.instagram.com/samantharunshaw/⁠)Business: @strengthbysami (⁠www.instagram.com/strengthbysami/⁠)Podcast Instagram: @thefemalehustle.podcast (⁠www.instagram.com/thefemalehustle.podcast/⁠)Youtube: @SamanthaRunshaw (⁠www.youtube.com/@SamanthaRunshaw⁠)Website: ⁠www.strengthbysami.com⁠

In this episode, I dive into the challenging dynamics of unsupportive relationships and their impact on personal fitness journeys. Drawing from personal experiences, I share my story of dealing with an unsupportive ex-partner, highlighting different types of unsupportive partners, including the uninvolved partner, the sabotage, and the critic. We discuss practical strategies for addressing these issues, such as open communication, identifying specific needs, listening to your partner's perspective, finding compromises, setting boundaries, and seeking professional help if necessary. Ultimately, this episode emphasizes the importance of prioritizing personal well-being and growth, encouraging listeners to share their own stories and strategies. Join me as we explore how to navigate these complexities and ensure that your fitness journey is supported by uplifting relationships. Connect with Sami! Personal Instagram: @samantharunshaw (www.instagram.com/samantharunshaw/) Business: @strengthbysami (www.instagram.com/strengthbysami/) Podcast Instagram: @thefemalehustle.podcast (www.instagram.com/thefemalehustle.podcast/) Youtube: @SamanthaRunshaw (www.youtube.com/@SamanthaRunshaw) Website: www.strengthbysami.com

In this episode of the Female Hustle Podcast, join me as I reflect on my top fitness mistakes and the valuable lessons learned throughout my journey. From the false promises of waist trainers and fat-burning supplements to the struggles of restrictive diets like keto and intermittent fasting, I share my personal experiences and the discomfort these quick fixes often bring. We'll discuss the unrealistic expectations set by 8-week challenges and how they can lead to disappointment instead of lasting change. By highlighting these pitfalls, my goal is to help you avoid them and empower you to embrace a healthier, more sustainable approach to fitness. Tune in for insights that turn setbacks into stepping stones for success, and let's celebrate the learning process together! Connect with Sami! Personal Instagram: @samantharunshaw (www.instagram.com/samantharunshaw/) Business: @strengthbysami (www.instagram.com/strengthbysami/) Podcast Instagram: @thefemalehustle.podcast (www.instagram.com/thefemalehustle.podcast/) Youtube: @SamanthaRunshaw (www.youtube.com/@SamanthaRunshaw) Website: www.strengthbysami.com

Following last week's episode discussing the reasons you may not resemble your favorite fitness influencer, I wanted to share some tips to help you reach your health and fitness goals. With the right programming, it's entirely possible to attain your physique objectives by starting small and gradually cultivating healthy habits. I'll be revealing all my top secrets that I utilize when working with clients. Remember, your journey is unique and personalized! Connect with Sami! Personal Instagram: @samantharunshaw (www.instagram.com/samantharunshaw/) Business: @strengthbysami (www.instagram.com/strengthbysami/) Podcast Instagram: @thefemalehustle.podcast (www.instagram.com/thefemalehustle.podcast/) Youtube: @SamanthaRunshaw (www.youtube.com/@SamanthaRunshaw) Website: www.strengthbysami.com

Today, we're diving headfirst into the world of fitness influencers! Ever wonder why you're following their program to a T but still don’t look like them? It's easy to get swept up in the highlight reel that is social media, but let's talk about the reality of what is going on. Stop aiming for unattainable 'perfection' and start embracing our own unique fitness journey! What's your story? Share it with us, and let's build a community that values real over reel and health over aesthetics. Together, we can create a healthier mindset and a more supportive space. Connect with Sami! Personal Instagram: @samantharunshaw (www.instagram.com/samantharunshaw/) Business: @strengthbysami (www.instagram.com/strengthbysami/) Podcast Instagram: @thefemalehustle.podcast (www.instagram.com/thefemalehustle.podcast/) Youtube: @SamanthaRunshaw (www.youtube.com/@SamanthaRunshaw) Website: www.strengthbysami.com

Welcome to the Female Hustle Podcast! This episode focuses on setting and achieving personal and career goals for 2025. We’ll discuss the significance of goal-setting for growth and sharing insights from my own experiences. I'll review my 2024 goals, highlighting successes and lessons learned to help set realistic 2025 goals. We’ll tackle common obstacles and mindset shifts to build resilience. Let’s make 2025 the best year yet! *Skip to 7 minutes in to get going with my tips & tricks* Connect with Sami! Personal Instagram: @samantharunshaw (www.instagram.com/samantharunshaw/) Business: @strengthbysami (www.instagram.com/strengthbysami/) Podcast Instagram: @thefemalehustle.podcast (www.instagram.com/thefemalehustle.podcast/) Youtube: @SamanthaRunshaw (www.youtube.com/@SamanthaRunshaw) Website: www.strengthbysami.com

In this Female Hustle Podcast episode, I discuss my personal journey towards true health. From my weakest and unhealthiest self to becoming the strongest, most confident, and healthiest version of me! Getting real and raw with this one. Additionally, I provide tips on achieving optimal health without fixating on the scale. Connect with Sami! Personal Instagram: @samantharunshaw (www.instagram.com/samantharunshaw/) Business: @strengthbysami (www.instagram.com/strengthbysami/) Podcast Instagram: @thefemalehustle.podcast (www.instagram.com/thefemalehustle.podcast/) Youtube: @SamanthaRunshaw (www.youtube.com/@SamanthaRunshaw) Website: www.strengthbysami.com

On this episode of the Female Hustle Podcast, I address the repercussions of hustle culture which can lead to continuous busyness and stress without actual productivity, potentially resulting in adverse effects on mental and physical well-being. I will share insights on how my perspective has evolved, including advice such as setting achievable goals, organizing priorities, setting boundaries, practicing mindfulness, mastering the art of saying no and reflecting on workload adjustments to prevent burnout and attain sustainable success. Connect with Sami! Personal Instagram: @samantharunshaw (www.instagram.com/samantharunshaw/) Business: @strengthbysami (www.instagram.com/strengthbysami/) Podcast Instagram: @thefemalehustle.podcast (www.instagram.com/thefemalehustle.podcast/) Youtube: @SamanthaRunshaw (www.youtube.com/@SamanthaRunshaw) Website: www.strengthbysami.com

In this episode of the Female Hustle Podcast, complementing last week's content, I provide a step-by-step guide for busy women looking to incorporate workouts into their schedules despite feeling pressed for time. I share my top tips on getting started, how I optimize my workouts, sneak in cardio & more! After this episode, you should have a good understanding of where you can cut corners but still maximize your results Connect with Sami! Personal Instagram: @samantharunshaw (www.instagram.com/samantharunshaw/) Business: @strengthbysami (www.instagram.com/strengthbysami/) Podcast Instagram: @thefemalehustle.podcast (www.instagram.com/thefemalehustle.podcast/) Youtube: @SamanthaRunshaw (www.youtube.com/@SamanthaRunshaw) Website: www.strengthbysami.com

In this episode, I dive into the nitty-gritty of balancing a hectic lifestyle while still making strides toward your fitness and nutritional goals. I will explore strategies to stay on top of your nutritional game. Whether it's planning your meals in advance, choosing healthier options when dining out, or finding time for mindful eating amidst the chaos, you'll learn how to keep your diet on track without sacrificing your sanity. So grab your headphones, get comfy, and let's embark on this journey together. By the end of this episode, you'll feel empowered to tackle your goals head-on, no matter how busy life gets. Connect with Sami! Personal Instagram: @samantharunshaw (www.instagram.com/samantharunshaw/) Business: @strengthbysami (www.instagram.com/strengthbysami/) Podcast Instagram: @thefemalehustle.podcast (www.instagram.com/thefemalehustle.podcast/) Youtube: @SamanthaRunshaw (www.youtube.com/@SamanthaRunshaw) Website: www.strengthbysami.com

Today's episode will focus on evaluating the progress of your goals, eliminating goals that are no longer serve you, and potentially incorporating new ones (yes even halfway through the year). I will also share my achievements thus far this year, along with areas where I have faced challenges. Be sure to listen until the end for all my tips and tricks on setting goals! Connect with Sami! Lift. Learn. Empower. Event: https://www.eventbrite.com/e/894382350687?aff=oddtdtcreator Personal Instagram: @samantharunshaw (www.instagram.com/samantharunshaw/) Business: @strengthbysami (www.instagram.com/strengthbysami/) Podcast Instagram: @thefemalehustle.podcast (www.instagram.com/thefemalehustle.podcast/) Youtube: @SamanthaRunshaw (www.youtube.com/@SamanthaRunshaw) Website: www.strengthbysami.com

Join me as I share the pros, cons, and everything in between about being a bikini physique competitor on this episode of the Female Hustle Podcast. I am sharing why I got started, the federations I've competed in, what a 20-week prep looks like, and how to get started. If the competition world is something you’ve been considering, then I highly recommend you give this episode a listen! Connect with Sami! Lift. Learn. Empower. Event: https://www.eventbrite.com/e/894382350687?aff=oddtdtcreator Personal Instagram: @samantharunshaw (www.instagram.com/samantharunshaw/) Business: @strengthbysami (www.instagram.com/strengthbysami/) Podcast Instagram: @thefemalehustle.podcast (www.instagram.com/thefemalehustle.podcast/) Youtube: @SamanthaRunshaw (www.youtube.com/@SamanthaRunshaw) Website: www.strengthbysami.com

Join me as I take you through the ups and downs of my gut health journey on this episode of the Female Hustle Podcast. I'll dive into the reasons that kickstarted my journey for better gut health, highlighting the progress I've achieved and the obstacles I've encountered along the way. Stay tuned as I share insights and practical tips to enhance your own gut health, along with a discussion on the various factors that influenced my personal journey. Get ready to empower yourself with knowledge and inspiration to your own path to a healthier gut! Connect with Sami! Personal Instagram: @samantharunshaw (www.instagram.com/samantharunshaw/) Business: @strengthbysami (www.instagram.com/strengthbysami/) Podcast Instagram: @thefemalehustle.podcast (www.instagram.com/thefemalehustle.podcast/) Youtube: @SamanthaRunshaw (www.youtube.com/@SamanthaRunshaw) Website: www.strengthbysami.com

On this episode of the Female Hustle Podcast, I am sharing the realest and rawest episode yet (sorry in advance for my awkwardness). Part of this podcast is sharing my struggles as an overachieving woman and one of those includes being a perfectionist and an analyzer. While perfectionism can drive you to be better and can also hold you back from achieving your goals. Listen to this episode for valuable advice on managing perfectionism, overthinking, and staying productive! Connect with Sami! Personal Instagram: @samantharunshaw (www.instagram.com/samantharunshaw/) Business: @strengthbysami (www.instagram.com/strengthbysami/) Podcast Instagram: @thefemalehustle.podcast (www.instagram.com/thefemalehustle.podcast/) Youtube: @SamanthaRunshaw (www.youtube.com/@SamanthaRunshaw) Website: www.strengthbysami.com

On this upcoming episode of the Female Hustle Podcast, we will dive into the intimidating space of social media. With everyone sharing their opinions on your posts, we will explore strategies for managing negativity, maintaining a positive mindset, and effectively communicating your message. Connect with Sami! Personal Instagram: @samantharunshaw (www.instagram.com/samantharunshaw/) Business: @strengthbysami (www.instagram.com/strengthbysami/) Podcast Instagram: @thefemalehustle.podcast (www.instagram.com/thefemalehustle.podcast/) Youtube: @SamanthaRunshaw (www.youtube.com/@SamanthaRunshaw) Website: www.strengthbysami.com

On this episode of the Female Hustle Podcast, I'll be getting real and raw about the challenges I encounter with burnout. I am going to share the signs of burnout, the influences that contribute to it, and the strategies I use to recover from a burnt-out state. Connect with Sami! Personal Instagram: @samantharunshaw (www.instagram.com/samantharunshaw/) Business: @strengthbysami (www.instagram.com/strengthbysami/) Podcast Instagram: @thefemalehustle.podcast (www.instagram.com/thefemalehustle.podcast/) Youtube: @SamanthaRunshaw (www.youtube.com/@SamanthaRunshaw) Website: www.strengthbysami.com

On this episode of the Female Hustle Podcast, I'll be sharing my insights on kickstarting your fitness journey. Learn about common mistakes to steer clear of, where to focus your energy and resources, and plenty more! Connect with Sami! Personal Instagram: @samantharunshaw (www.instagram.com/samantharunshaw/) Business: @strengthbysami (www.instagram.com/strengthbysami/) Podcast Instagram: @thefemalehustle.podcast (www.instagram.com/thefemalehustle.podcast/) Youtube: @SamanthaRunshaw (www.youtube.com/@SamanthaRunshaw) Website: www.strengthbysami.com

On this episode of the Female Hustle Podcast, I will share my best advice on maintaining a healthy lifestyle during busy times while staying committed to your goals. I discuss the challenges you will encounter throughout this journey and provide guidance on overcoming these obstacles. Being a successful, high-achieving woman is one thing, but prioritizing your health and fitness requires dedicated time and effort. Connect with Sami! Personal Instagram: @samantharunshaw (www.instagram.com/samantharunshaw/) Business: @strengthbysami (www.instagram.com/strengthbysami/) Podcast Instagram: @thefemalehustle.podcast (www.instagram.com/thefemalehustle.podcast/) Youtube: @SamanthaRunshaw (www.youtube.com/@SamanthaRunshaw) Website: www.strengthbysami.com

In this episode of the Female Hustle Podcast episode, I'll provide a glimpse behind the scenes, discussing the challenges of balancing small business ownership, prioritizing health and wellness, and managing household responsibilities. I'll share my top tips for achieving it all while staying composed. This episode will be authentic and honest because navigating the demands of being a high-achieving woman is no simple feat. Connect with Sami! Personal Instagram: @samantharunshaw (⁠www.instagram.com/samantharunshaw/⁠) Business: @strengthbysami (⁠www.instagram.com/strengthbysami/⁠) Podcast Instagram: @thefemalehustle.podcast (⁠www.instagram.com/thefemalehustle.podcast/⁠) Youtube: @SamanthaRunshaw (⁠www.youtube.com/@SamanthaRunshaw⁠) Website: ⁠www.strengthbysami.com