Nourish Weight Loss (2026)

21/06/2022

🎉The good news is insulin resistance can be reversed so you can lose the cravings, get your energy back, and get the scale moving again. 🙌🏼

👉🏼 If you think you have insulin resistant comment below ME and I’ll send you the link for my free guide started guide that explains 5 easy ways you can start reversing it.

13/06/2022

If nobody has told you today, you are doing an amazing job. I’m proud of you. Keep going. ❤️

09/06/2022

Just over here celebrating big wins and big losses! 🎉🎉

❌No dieting required
❌No exercise required
❌No fake foods or bars required

You can experience real results too. 🙌🏼

👉🏼Even if you tried everything else
👉🏼Even if you started and stopped over and over
👉🏼Even if you’re a picky eater
👉🏼Even if you have no idea where to start

Want to learn how? Comment below and I’ll send you the link to my free getting started guide that all of these women started with.

06/06/2022

Let’s lose the value placed on a number and start celebrating those real tangible victories instead.

Focus on your health and the weight will naturally come off. 🙂

27/05/2022

Happy friYay! So many new faces here, let's introduce ourselves! If we haven't met, I'm Coach Sam and you can consider me your weight loss and nutrition BFF!

I'm an RN, certified weight loss coach and personal trainer, teaching midlife women how to break free from the infamous cycle of dieting and live in food freedom.

😎I love all things Summer, the beach, a good cup of coffee in the morning and plants, lots of plants.

I had colon cancer when I was 29 (I’m now 52) which forced me into taking control of my health. At the time I was living off of orange sodas and cheeseburgers.

But for 10 years I floundered and had no idea what to eat in order to be healthy. Labels read low sodium, low fat, low calorie and claimed to be healthy but it didn’t make sense to me that I could eat whatever I wanted as long as I stayed within a certain calorie or point.

I was confused, overwhelmed and thru my tears said forget it, I’m going back to the cheeseburgers I was missing.

But I lived in fear—always feeling guilty if I ate the “wrong thing”, not being able to keep up with unrealistic expectations and incidentally feeling like a failure, …and ultimately scared my cancer would return.

Oh the cycle.
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It was only after turning 40 that I was able to break free from the bo***ge of my food obsession and gain clarity and direction on how to eat for better health and live without counting points, calories or crazy rules I could never keep.⠀
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I'm now on a mission to help and provide women who are shackled by their weight and poor health with a place to start and the tools they need to feel better, have more energy, fit back in those clothes again, become more active and able do the things they've been wanting to do and most importantly, how to find food freedom once and for all.
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Now it’s your turn! Tell me about YOU!

24/05/2022

Salad in a Jar. Here’s how🥗⤵️

❌Long gone are the days of iceberg lettuce salads that contain very little nutrients, are typically high in saturated fat and only leave you hungry again in an hour.

Here’s how you can build the perfect nutrient-dense, high protein, high fiber salad.

⬆️Don’t forget to start from the bottom up!

Pick what you like and your possibilities are endless! 🙌🏼

1️⃣Start with your favorite dressing in the bottom of the jar.

2️⃣Protein:
Boiled Eggs
Turkey Bacon
Roasted Chicken
Lean Hamburger
Shrimp or Fish

3️⃣Fiber:
Quinoa
Artichokes
Chickpeas

4️⃣ Vegetables:
Tomatoes
Carrots
Broccoli/Cauliflower
Peppers

5️⃣Fruit for more flavor and fiber:
Sliced Strawberries
Peaches
Sliced Red Seedless Grapes

6️⃣ Top with dark mixed greens:
spinach
kale and/or
sprouts

7️⃣Finish with Healthy Fats:
Avocado
Walnuts
Sliced Almonds
Pine Nuts

Save this so you can try it later! ❤️

19/05/2022

I understand you've tried but the only time you fail is when you quit trying.

While fear is def a powerful force, it’s just a feeling and doesn’t represent truth.

And the longer you sit in it, it will grow.

You must take action. Action overcomes fear.

Action > Fear

Every time.

Tag someone who needs the encouragement. ❤️

16/05/2022

Do you agree deprivation doesn't work? Starving yourself and the idea of doing without is def not encouraging and not something to look forward to.

Maybe one of the reasons you can't get motivated to try again is bc of what you've done in the past. ❤️

If you’re a woman struggling with your health and tired of spinning your wheels to lose stubborn weight, I’m here to tell you that there’s a better way.

Comment YES if this speaks to you!

14/05/2022

"There's a tumor, it's big, and it's probably cancer".⁠
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There I was, in a hospital recovery room, post-colonoscopy, still groggy from the anesthesia, hearing the word every person fears.⁠
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Cancer.⁠
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Several members of my family stood around me, quietly.⁠
My husband kissed me on the forehead.⁠
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I was 29 at the time with a three-year-old daughter and a five-year-old son waiting at home for me.⁠
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I had two thoughts: ⁠
1. I want this tumor out as soon as possible. ⁠
2. My babies. It was not my life that flashed before my eyes—it was theirs.⁠
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After surgery, six months of chemo, thankfully the cancer was gone, but I spent the next 10 years fearing it would return.⁠
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I needed to be in control. I read book after book, had late-night study sessions, and ultimately created unrealistic expectations around food, floundering with trying to "eat right."⁠
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GUILT around food consumed me and I felt like a constant failure.⁠
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With an all-or-nothing mindset, I gave up and quit trying altogether. What was the point right? I was going to keep failing.⁠
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It was only after turning 40 that I was able to break free from the bo***ge of my food obsession!⁠
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FINALLY I gained clarity and direction on how to eat healthy so that I could fight illness without counting calories, dieting, or living by crazy food rules I couldn’t keep up with.⁠
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Ladies, I'm living proof that you can do it.⁠
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If you want to eat healthier so that you can lose weight or fight illnesses but don’t know where to start, I can help. ⁠
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Click the link in my bio and download your free getting started guide. ❤️

10/05/2022

Don’t be confused between what’s common and what’s normal.

You have the power to be different-to break generational curses that’s sadly paved the way and made it easy for you to accept things “just because that’s the way it is”.

We’re trapped in an ideology that dieting requires sacrifice, especially when there’s a special section in the grocery store labeled as the “healthy section”, then what is everything else in the store considered? And when we do try to “eat healthy”, we’re faced with being tagged, labeled and at times even bullied.
 Quality food is life and moves you towards or away from disease. Food either burns fat or stores it. And if you don’t recognize an ingredient your body won’t either.

And as we educate and empower women across the globe, not only will their life be changed, but entire families will be transformed, creating healthier habits and decreasing obesity and disease in future generations as well.

In Health,
Coach Sam ❤️

09/05/2022

You are def not alone but having an unsupportive spouse or s/o sure feels like it.

One reason why this is such a powerful stumbling block is bc you’ve sought other people to validate you and to make you feel worthy. Then when they don’t, you waver in your own beliefs about yourself thinking you’re not good enough.

You’re essentially saying that they are more important than you are.

Here are 3 tips to help you:

1️⃣Practice validating yourself by repeating positive affirmations or mantras several times throughout the day.

2️⃣Treat yourself with grace and kindness. We have a habit of forgiving others so much quicker than we forgive ourselves. You are allowed to not be perfect and to not get it right all the time. It doesn’t mean you’re less than someone else or a failure.

3️⃣Surround yourself with other women who will lift you up and support you during your journey.

We can provide that for you inside of Nourish. Send me a DM and tell me where you need to most support. ❤️

05/05/2022

Tired of dieting? Do this instead. ⬇️

I don’t count points or calories nor do I teach my clients to lose weight this way.

Here’s how I do it:

I eat to stabilize my blood sugar.
I eat to reduce inflammation.
I eat to boost my metabolism and energy.
I eat to improve my gut health.
I eat so I can feel good and be active.

I eat to assure I’m getting all the nutrients I need each day to have a healthy body.

Comment YES below if you would like to learn how to eat this way.

Nourish Weight Loss