From Scrolling to Sold Out: How she quit her 9-5 & went all in on health coaching w/ Sam Freed

In today's episode, I am joined by Sam Freed, a mom of 2 and founder of HumanlyWell - a mind body movement platform with energizing workouts for every stage of motherhood. 

After having her first son, she was searching for a way to move her body safely, while bonding with her baby and meeting other moms on the wild ride of postpartum. She realized she had the tools to build something special, as a Prenatal and Postpartum Corrective Exercise Specialist with over 10 years teaching Pilates and Barre and a B.Sc. in Kinesiology, Exercise Science. This led her to create Stroller Sculpt! Stroller Sculpt is a one-of-a-kind workout combining Pilates and core + pelvic floor rehab, designed to help moms build strength safely while making new mom friends! 

The workouts are accessible in person for Tampa Bay mamas and also via the HumanlyWell mobile app! 

We discuss the following:

- How Sam left her corporate 9-5 to pursue her passion

- How she struggled with the fear of judgement

- The biggest limiting belief that kept her stuck for years

- What was the catalyst for her biggest aha moment 

- How becoming a mom was the biggest inspo for her to change

and so much more!

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Transcript

0:00

Today on the podcast, we have someone very exciting. I can't believe it's taken this long for her to be on the podcast because we've known each other now for years and we live in the same city. But I have Sam free on the podcast. She is a mom of two and founder of Humanly Well, which is a mind body movement platform with energizing workouts for every stage of motherhood after having her first. Son, she was searching for a way to move her body safely while bonding with her baby and meeting other moms on the wild ride of postpartum. So she realized that she had the tools to build something really, really special, and it was something in demand as a prenatal and postpartum corrective exercise specialist with over 10 years teaching Pilates and Bar, and she has a. Bachelor of Science and Kinesiology Exercise Science. So this led her to create stroller. Sculpt stroller. Sculpt is a one of a kind workout combining Pilates and core and pelvic floor rehab designed to help moms build strength safely while making new mom friends. And I've been before and it's so much fun. The workouts are accessible in person for Tampa Bay. So if you're local, come check it out. And also via the Humanly Well mobile app, and you can catch it link in the show notes below. So let's go ahead and jump to the interview. Hey, my name is Kati Lillian, and I am obsessed with all things mindset, personal development, and helping you build the best version of yourself. I'm a women's life and mindset coach and an entrepreneur who started a fun hobby of posting hashtag sweaty selfies, grew a successful side hustle, and now I run a six figure coaching business. I teach you the secret of building a life that aligns with your deepest values and one that you wake up excited for. This podcast is designed to expand your mind and. Challenge the status quo. So get ready to uplevel your life and let's start building her.

Audio Only - All Participants: 2:14

Sam Fried, welcome to the building, her podcast. I am so, so, so excited that you're here. I'm so excited to be here. Thanks for having me. You're welcome. It's long overdue, but we're here now. We're mom. Schedule. Exactly. If I wish I had video and on YouTube already, but if you guys, you, you can't see her, but she has her daughter right now strapped to her chest. So number two is strapped to my chest. Number one is currently singing a monster truck song inside his crib because he's refusing an app. So, oh my gosh. Amazing. Look, and you're, you're making this happen, so I just so appreciate your time. I know it's. Shortened being a mom now of two babies, so I just really appreciate it. I'm excited to be here. For those that don't know you, I feel like everyone in my audience already does both here on the podcast and Instagram because I feel like I'm always tagging you. I'm always talking about you and all my episodes. You guys know Sam is already one of my role models. When it comes to entrepreneurship. But for those that don't know you, if you just wanna give like a quick little snippet intro of who you are and then we'll dive in. Yeah. I'm Sam, I'm a mom of two and I'm also founder of Humanly Well, which is a MINDBODY movement program that. Is centered around helping new, expecting moms build strength safely and effectively in all stages of motherhood and beyond. And it's really evolved to. Both virtual but also in person. So developed a really fun community through a class that I teach called Stroller, sculpt, and yeah, you've been there, which is a very fun mommy and me Pilates inspired class that I teach every week, and it's all around again, rebuilding that strength specifically around deep core pelvic floor, those two areas that need a whole lot of love, especially after pregnancy and birth. And then helping the moms just feel reconnected, bond with their babies, move safely and meet other mom friends in a time where. You know, it's, we're in the trenches, so it's more fun to be in the trenches together. A hundred percent. I couldn't agree more. I discovered your stroller school. When did I go Two weeks ago, three weeks ago. My first one. Yeah, it was at a location here in St. Pete. And I remember it was actually for my birthday weekend. That's what it was. Not for my birthday, but I just went there for my birthday and it was a stroll still birthday class. I think so. Yeah. And you got me out of the house. Sam and Amalia did so great. I think I still have some anxiety around that when I go out of the house, like how is she gonna act? Is she gonna be fussy? But she did so great and it was so cute because she met one of her other. Baby friends there, Caden. And yeah, it was so special. So I'm actually going tomorrow again to the one in Tampa. I can't wait to have you. Yeah, I'm very excited. And, and also to talk about your mobile app and I know we can get to that later, but I can just. I can attest to how powerful it was because when I first was postpartum in December, when I first had Amalia, I was like, what do I do? Like what is safe in terms of body movements? And so after two weeks postpartum, I walked barely. I was still limping. But then I turned to you, I turned to your app and Pilates, and it was like quick 20 minute, 30 minute movements. And I was just so, so grateful to have that and to have you in my corner as a resource, because I think I also went to coffee with you and I asked you so many questions. I was like, what do I do? So yeah, I just, I'm so grateful for who you are and what you do because I literally experienced it just five months ago, so thank you. I can't believe it's already been five months. I know that part is wild, but it. A movement should feel supportive, not stressful, especially in that time when you have so many other things going on. And so the biggest goal is that this movement is accessible. It's flexible, it's designed to be done at home, rocking your messy bun covered and spit up maybe during a cat nap, maybe not during a cat nap. Maybe it's like a mommy gets her tummy time while baby gets her tummy time. That's that's the whole idea, and knowing that it's safe and effective exercise. Is exactly what I was looking for when I was postpartum with my first, because the interwebs are filled with a lot of great resources. But knowing what is safe to do in early postpartum is really critical. And so that's where, you know, background 10 years as a trainer, certified in bar and Pilates, kinesiology degree in exercise science. I got to bring all of that together now to form this program. So. Yeah, that's great. And I can speak for not just myself, but my listeners. We're so grateful for you and what you do. So I think if we can, let's take it back a few years. Let's throw it back. Well, because we met Fall 2021, and then I know we host an event together January, 2022. And at that time you were still, let's call it Corporate America, still working a nine to five. Mm-hmm. While, let's say side hustling on the side, which everyone knows my story I did as well. And yeah, I would just love to dive into that time before fully going all into entrepreneurship because a lot of my listeners are in that stage, right? They either are still full-time or they've started something, but they're so afraid to go all in. So if you could just. Give us a little snapshot of what that time was like before going all into entrepreneurship. Yeah, definitely the, oh man, the early days. So to your point, I was a nine to fiver. I spent 10 years in, in corporate, a combination of edify sales, tech sales from living in San Francisco, moved to Chicago, and in Chicago. I was living the dream because fitness was. Interwoven through all of my corporate experience in some capacity. I was teaching barn Pilates in the mornings and then in the evenings, and I thought I was living the dream. I got my side hustle going in fitness, teaching these classes and got the nine to five situation covered. Fast forward to 2020, I was still doing all of that, but pandemic turned hits and all of us go remote. And I was actually able to start teaching those classes that I was teaching the studios remotely on Zoom, and that's what prompted me to create humanly well. So again, I was still working at LinkedIn full time, but on the side I was teaching these virtual barn Pilates classes under the umbrella of humanly well. I was also doing health coaching, a health coaching certification. So humanly well was this massive umbrella of health coaching, corporate wellness, foreign Pilates, and it's a plan on my maiden name. My maiden name is human. So that's where humanly well came to be. And I, it was just a side hustle. I had this limiting belief that there was no way I could make money in fitness, and so it was just always something I pursued on the side. And August of 2020, I was impacted by layoffs at LinkedIn and. It was a time from the universe, like, okay, go fly. You set up this platform, you're already doing it. Like you're doing all the things. Go and do something with it. And I floundered so hard. It was like, I mean, I had a severance, so I had this like four months ramp up period. I thought like, all right, I'm gonna crush this. And IS floundered so hard. I spent. My days probably scrolling Instagram and comparing myself to other health coaches. I've reorganized my packages and my programs that I offered probably like seven different times without having sold a single fricking thing. I mean, it was like you name the bad habit or the thing you're not supposed to do, and I did it in that window. It took me days, if not weeks, to post on Instagram because I such bad. My old coworkers would think that fear of rejection, fear of judgment. And so I did, I did have some clients and it was starting to build momentum, but I still had these like limiting beliefs I was working through. And fast forward again, I started working for the software company that I was using to build out my virtual workouts and my virtual fitness platform. So I led the sales marketing team for them. So I weasel my way back into corporate America, but now still through the lens of fitness. And I was like, man, this is it. I'm, I'm in alignment here. It gave me the exposure I needed to see what behind the scenes looked like because I ran the backend or helped run the backend for hundreds, thousands of fitness studios and individual fitness instructors, and it was there that I saw, oh. You can make money doing this. And it was almost like I had to see it to believe it type of a situation because I really just had such a, a block around that. And that helped open, open it up for me to realize that that was even possible. And I was pregnant with my second, or with my first, and had him, I was six weeks into maternity leave. I was the first time I ever left him. My mom pushed him in the parking lot while I came to your events and it was an event led by you and our friend Nora. It was a meditation journaling workshop, and it was at this event where I had the aha moment that if I want my kids to pursue their dreams and go all in and follow their passions, I need to be living and leading by example, and I'm ready to go full-time all in on fitness. And I remember I left, I, and I said it to the workshop. I wrote into my journal. I came home. I didn't tell a soul. The next day I journaled on it. I cried about it in the shower. And finally that second night, I told Brad and he had the most beautiful response when I told him, because I said, I don't think I can go back to work. I think I, I need to take pre and postnatal fitness full time. And he looked at me and he said about time. So Brad was, everyone around me had been seeing the flashing green signs. Like, yes, this is what I am made to do. This is my passion. Everyone knows it, and yet why am I blocking myself from going for it? And it was like that workshop slash motherhood and giving birth just unlocked this whole new version and perspective or perspective, if you will, with myself. Yeah. And so that was what really helped. And the next week, I called my boss and I. Supportive. She was like, I'm all about it. Like I fully support you because I still using the platform, I'm gonna be instructor. It was great. I'm a huge hype woman for it, and the very next week I called up the location where I was teaching the in-person classes here in Tampa. I pitched the idea of stroller sculpt, which was the mommy and the work that I mentioned, and I taught my very first class the next week. And we've been meeting every single Thursday at Midtown Tampa for the past two years, ever since. And it evolved to be a virtual program as well with the mobile app and all of that. So thousands of moms now have come through the programs in stroller, sculpt, and it's so wild to think that it was your workshop that unlocked it and got us there. I mean, I can't take all the credit. No, but seriously, like we could just end the podcast right here. Like, are you kidding me? That is such a powerful story, Sam. I think, I mean, I knew a lot of that, but there were some pieces that I honestly forgot because to your point, it. This all started in Covid and then we had met 2021 when you're still side hustling and it's just so interesting to go down memory lane and then connect the dots, right? Like when we revisit this like, oh, it all happened for a reason and we can even find gratitude in that journey as well. So 2020, that changed a lot for you and then for me as well. But what's really interesting, I wanna talk about how you got severance from LinkedIn and you actually had like a four month roadway. And it's like, here, Sam, the universe is talking to you like, here's your chance. And you said you floundered. What, what was happening? What? What was the fear you, you said there was a limiting belief of, I don't think there's money in fitness, but like if you could go back to that time of like, here, here it is, like you have money. So what was like maybe a deeper fear or what was coming up for you during that time? I actually journaled about this at the workshop, but you led that. I also had the uncovering, and it's so funny, Brad was clearing out drawers and we found that, or I found that journal the other day, and the biggest thing that I kept rewriting over and over again was fear of judgment. And I was so afraid of what other people were going to think and I can't say for certain, but I do think one of the driving factors in that is like, once I had my first child, it didn't matter what anyone else thought. It was a realization that, no, that I, I hold onto that power. It's up to me if I wanna pass that off to someone else. And I had been passing that off all my life in all of my other career paths. Yeah. And again, it came back to like wanting to set the example for, at the time it was my son, now it's LA and Eden. So, mm-hmm. That was the biggest driving factor to pivot away from all of the limiting beliefs in the fear of judgment. Wow, that's so huge. I'm so glad I asked you that because I think for us now, looking back, it's easy to say it, but in the moment, I mean, fear of judgment, that feels so huge, and so I know myself crazy. Yeah, because you know what it is. I think with social media, we have to, essentially, I'm using air quotes over here, fail publicly because we don't know what the fuck we're doing. Or just like, I love fitness, or for me, I love personal development and here's a photo, here's a reel, and I hope you like it. Right? Like it's very vulnerable. And so I think you're speaking to everyone right now listening to this because I think we all have a sense of fear, of judgment. I think that's human nature. But there's different levels to it that I've discovered, right? Like,'cause people, judge, people judge all day every day. I, I could feel like. You know, I'm a badass and I'm killing it and people are still gonna judge me. And so I think the judgment was like self-inflicted, like, like what is my own judgment of myself? And that gave me also a sense of freedom. Do you agree? Oh, completely. Completely. It's self-judgment is number one. Although it's hard to see that when you're in it. And for me it was like I could very visibly and clearly see the people that I was most. Intimidated or afraid or like fearful of their perceptions of me, which I thought was so interesting. Like it was random people. It was like old people I used to work with at my first job outta college. Like why that person? And there was some sort of ego pull that that was the person I visualized that kept me from hitting post or hitting Cher and. Well, yes. I can't say like, go have babies. That'll change your perspective. I know that's not the key to unlocking it, although that was a very powerful step in my journey. Personally, I think what helped me in the social media space, since you touched on that, has a lot to do with where I came from when I was posting, and it was like, there was a mantra actually that our friend Nora came up with, which is my F on. Love that. Love that. It's a great, like when you go into posting my f on vacation. And another thing around posting is the content you create. I started looking at it as like, I'm gonna show up in service and if I know the content I'm creating is helpful in some capacity to help a new mom insert whatever the reason or the exercise is here, then whoever's meant to see it will see it. What's crazy is my most viral reels are the most embarrassing, like poorly lit. Like I'm in my pajamas. You are in my messy bedroom. Like, and it was a pelvic floor workout that I actually filmed for a client and I was like, this is your new bedtime routine. She was like, super appreciative. She goes, you should make just a reel. I was like, I mean, this is, this is, this is pretty vulnerable over here. You're getting into my, I mean, it was, I was a hot mess and I shared that in like 8 million views later. Wow. And it's like the messy action does help. So the tendencies take a, but the end of that is also. Vacation. So I don't, I'm blocking out the noise of what other people are saying, but I'm adding value in this content. I'm not just posting to post, which is what I was doing when I was floundering. I was like panicking over what to post and do I need to take these cute headshot and these fun pictures because I didn't know reels at the time. I was so out of touch in that sense, and now it's more a fun, creative outlet is how I look at it versus the relationship I had with social media previously, which was a little bit more intimidating. Judgment, fear factor. Yeah. Yeah, I think that's huge because back in the day when I first started on social media, it was much more like perfectly crafted, and you had to have like a grid aesthetic, and everyone had filters and Photoshop, and now it's like a, it's a different landscape like now. The more real you are, the more vulnerable you are. The better. Like my best reels, it's just me talking to the camera, right? Mm-hmm. From a place of service. Like, if there's one thing I could help you with and someone gets something on my message, then it's like, cool, I won at the end of the day. So I love that mindset shift for you. I love your, your advice too about like, well, I had babies, so everyone should have a baby. I laugh because I say the same thing, like having Amalia was the biggest ultimate up level that I could have ever experienced, and now it's like I honestly don't care either. Like. You know, I'm quirky, I'm awkward, I'm, I laugh all the time. And it's like, but that's me. And, and it's like this new acceptance of my so-called flaws that I didn't even realize I had. So it is super special. So everyone go have babies. Thank you. I love the acceptance piece. I love the way you just said, like the way you. Like your own self-acceptance and how that changed you because it's so true. It does shape how we perceive ourselves as we step into that new role. Yeah, a hundred percent. Well, yeah, going back to the church, we're so lucky. I know we are. I'm so grateful for my whole pregnancy experience and now entrepreneurship and, and I feel like I. I'm only getting better behind the scenes in terms of my intentionality with my business. Mm-hmm. And really looking at it from like a long-term perspective versus, which I think so many people think of as like, okay, let me post this reel. I hope it pops off, or whatever viral, you know, vision we have. Mm-hmm. So it, it's been huge for me, but. I think also what you just mentioned, the living and leading by example for your babies. That was huge for me too. I, I thought about it a little bit during pregnancy, but then now once I had her, and obviously I see her cute little face all day, every day. I'm like, how in the world am I supposed to tell you to go after your dreams? And I'm not doing the same thing. I'm in my safe using air quotes again, nine to five. Like, that's very hypocritical of myself as a mom, if that was something I wanted to teach her. So it sounds like that came up for you too. Oh, completely. That's exactly what I think. That was the exact aha moment that I had when I was at your workshop. Mm-hmm. And it was knowing that I, I'm really lucky I grew up with two parents who very much followed their passions and didn't. Students succumb to the pressures, I think of the need for nine to five. They both followed what they were interested in, their passions. And what's so fascinating to me is, and they actually, they turned 70 in May, and so it's been a really fun project for their birthdays of like reflecting and writing their birthday cards and all that. Mm-hmm. But looking back and seeing, my mom was always the fitness instructor, so I got that from her. I still steal her lines and her moves. She's still a trainer, private trainer. She teaches everything under the sun. And my dad always. Built these amazing community-based events in LA and I remember all of them. And like I grew up watching both of them pursue this in different facets. And I feel like I got a best of both worlds where I gotta take one a piece from each of them. And that's what humanly well has evolved to become. And I think I wanna set that stage also for my children where they, I got to watch my parents pursue their passions and their dreams and the support of their community and. I wanna make sure my kids get a chance to see that too. That's so beautiful. I didn't know that your dad did, you know, community events in la That's awesome. Yeah. Okay. Gosh, I have so much to ask you. How, so you mentioned one of your limiting beliefs was money. You didn't think you could make money from fitness. Mm-hmm. But then it was your time at the tech company, AETA. Mm-hmm. To then actually witness and see, hey, people are making money over here. Mm-hmm. So how was the transition like, and maybe you're still experiencing it today from like the, the safe, stable, biweekly paycheck to now. Mm-hmm. As a solopreneur, like, okay, I gotta launch something. I gotta sell something to have money come into the bank. What is that relationship looking like? Are, what are some highs, what are some lows? What comes up for you? Oh, this is a good one. So, initially. I launched the business postpartum. I mentioned the school class. I taught my first class when I was eight or nine weeks postpartum. But the virtual side of things, I didn't launch until my first was three months old, and I was never truly full-time in the business. I think I always gave myself an out in that sense because I was always like, oh, well I'm not full-time, so because I'm only part-time, you know, I'm not expected to make a full-time salary, and I am very fortunate that my husband was able to take on a role that was. Supportive of the family as we were growing. And it allowed me the opportunity to take that risk. But I never put the pressures on myself. And this is coming from someone who had an annual quota for many years, then a quarterly quota, and I was reporting someone else and the quotas just give me the highest, just thinking about them. So I think I, I didn't have a great relationship there clearly. And because I was only part-time, I used that as my excuse. And then it did start to grow and evolve and it did start to build and I started to need more childcare coverage. To be able to see more clients. And I felt like I had to justify it constantly, which in the first year of business, again, my husband gave me the flexibility to say like, take the next two years and see what you can build and then we'll reevaluate as a family from there. And the first year was still some, some bumps to the road of learning and. But still growing, like I said. So we're building momentum, getting more hours from the nanny who's amazing and like a part of the family. Now to the point that I was back to working nine to. I was seeing private training clients almost from nine to five, and I had this insane schedule. So year one was growing, building, building, building. Year two, I had private clients, almost like a nine to five schedule. Well, I felt, and I love, my clients are all moms or moms to be, they're incredible and just wonderful humans. I'm obsessed with them. I end up pregnant again towards the end of year two with number two, and. I had every intention of after I have her, okay, back to hit the ground running back to the nine to five schedule that I built. Is it still my business? I still love it, but like that's what I'm gonna go back to. And after I had her, I had a whole nother reawakening of yes, I'm following my dreams, but like I don't have the schedule flexibility that I want to have to be a mother. And so I'm actually gonna let my clients know that I won't be returning to the schedule that I had prior. And these are the windows I have availability. If those work for them, great. If not. We'll have up down the road when my schedule levels out again, and almost like taking a step back because the bulk. The pull to focus on other aspects of the business. After I had her, and it's so funny, I look back in December of 2024, I had a whole roadmap of how it was gonna turn to work, what my maternity leave was gonna look like, what my game plan was for 2025. And I look back at that, I'm like, Nope. Like actually I have different thoughts, which is the biggest perk of being a solo entrepreneur running your own business, is you do get to change as the wind and the sails goes. This year, it's more of an emphasis on building the community within stroller scopes and focusing more on in-person events as well as the mobile app, which is less on one-on-one private training but allowing these other areas in business to flourish. Yeah, and so it's a roller coaster, which means I haven't fully answered your question. It's more so it's just still ever evolving is the best way I could put it. And being able to see those signs and when I need to make the change versus. Forcing something versus going with the flow. Yeah. No, I, what's so interesting is that you left your nine to five just to rebuild a nine to five. Mm-hmm. Whoops. Whoops. It was my nine to five, and I love my nine to five round two, but it was still a nine to five. It's crazy. I, I highlight that because. Everyone is like, the dream is to, you know, build my own business, become an entrepreneur, like it's so sexy and shiny, but then it's like people don't know how to run their business. And I think, again, the money piece is so different than what we're used to if you're a nine to five worker. And so, yeah, it's like we, we work from a place of scarcity and anxiety and fear and hustle because that's ingrained in us and then we're like stuck, trapped. In our business that was supposed to be freedom in this dream, but you're like, shit, it's nine to five again, like no white space in the calendar. And I wanna highlight a piece of, for moms who are out there building businesses where there might be some guilt associated because I wasn't full-time. Quote, I use the air quotes for stay at home because I, a single stay at home who stays at home because they're all like on the all the time. I had to, I felt like I had to justify that we are paying for a nanny or paying for childcare. Mm-hmm. And so if I wasn't making the most of that hour, then what was I doing? Got it. And that was a mindset that required some, some rewiring, and I'm still working through that myself. But it's definitely a, I catch myself when I feel that like I need to be productive right now because we have childcare versus what is my definition of productive. And actually in some cases, making dinner for my family is a really productive outlet and does it, is the level of productivity I'm looking for in that moment. Yeah, no, I love that answer so much. I just went to coffee with Nora Monday for like, a business brainstorm session and we barely talked business, but we brought our babies and we just connected and we just talked about entrepreneurship and also, you know, what she's working on, what I'm working on. But that also was productive for me in my business because it allowed me to get out of my environment into a new environment. Mm-hmm. And have these. Discussions that expand the consciousness, expand the dream, expand the perspective, and look at something a little differently like that is also productive. So I love it. It's more of like that masculine, feminine energy type conversation in business. So based off what you said, and also I just, kudos to Brad for giving you support and giving you a two year roadmap. I think that's what he said, like two years, like hello. Some people say two months. Good luck. Mm-hmm. So two years is awesome. I think to your point, it's like. You know, for those listening, if you're thinking about branching off on your own, the, the best way in terms of coaching or being an online service provider is that high ticket one-to-one. That's at least what I did as well, because that replaced my income the fastest. Mm-hmm. So then I could introduce group programs and then I could introduce my podcast and then digital courses, whatever. So I think that's actually just a really smart way and that's what I teach my clients as well. What was, and, and maybe you're still going through it now, but I would love to hear like the highest moment, like, like, like the highlight, I guess, of entrepreneurship. Like first thing that comes to mind, but then also the lowest low of entrepreneurship so far. I, I'd love to hear. Yeah. The highest high was definitely when I was packing. Clients into a day, and I would have, you know, five or six, one-on-one private clients, but I timed them appropriately where I could go from one private client, be there for lunch, and putting my son down for a nap, and then go to my next. That's where I felt like I, I had hit the jackpot because I felt like I got to be really present with him in the part, in the times of the day that mattered. I love that, that that was a really a beautiful feeling. Internally or like selfishly. The outward side of that is when I get to hear from moms that say like, stroller, sculpt is the first time I've left the house. And this, yeah. Even you are a great example. When moms say, this is the first time I've left the house to feel comfortable enough to leave the house because I'm so, it's so overwhelming to leave the house for the first time with your little one. You don't know what they're gonna do, what they're gonna need, how long is the car ride? Are there bathrooms? Are they gonna have a blowout? Are they gonna blow up? What is it gonna be? Are they gonna need to eat? The questions that run through a mom's brain are, it's, it's endless. And so to be able to provide a safe space for moms to come and truly feel like. They can move safely. They can bond with their babies, they can meet other mom friends, and they don't have the stress, the pressure, the overwhelm that normally seeps into the day. That's also a really. That's a, that's a good high for me. Mm-hmm. That, that's so beautiful. I just have to jump in there because first of all, with the lunch example, I feel the same exact way. And it's so interesting'cause it's like this duality of emotions that I constantly feel now because I always say my business as my first born, I absolutely love my business. I love my clients. They are dream soul clients. I could be best friends with them outside of the coaching dynamic, right? But I also have now this little human to take care of who I also love so much. And so it's like this balance of getting time with her, but then also like having a call recording a podcast. Mm-hmm. But, but having it. I don't know, I guess balanced out. I usually hate that word balanced, but like making both happen is so rewarding for me as well now because it's like the two things that I love the most that I get to do in a timely fashion, in a timely manner. So I just wanna echo that. But also with your stroller scope. I think I'd even told you when I went to the first one, I was like, I had so much anxiety coming here because. Everything you just listed. I don't know how long the car ride is. I had to prepare an hour before I left the house because I was like, okay, she needs to eat. Okay, we're gonna time it around nap time so she can sleep in the car. Hopefully she naps. Mm-hmm. At stroller scope so mom can get a workout. I think she woke up. Mm-hmm. Pretty much 10 minutes into it and then she screamed her head off at the end. But then it's like, okay, that's the worst case.'cause she was hungry. But then it's like, okay, no one judged me. I didn't So you did her? Yeah. I didn't feel like shame. Like you really are so good at creating such a comfortable environment and accepting of all things, because we're all new moms. We're all just trying to figure it out. So yeah, I just love that about stroller. Sculpt. Yeah. I'm so glad. I'm so glad. Okay. The low is low. This is a good question. I think. I think the lowest lows that I have had come from when I have fallen back into the mental trap of the nine to five, where I look, I get to the end of the day and I feel like I didn't do, I didn't get enough done that I wanted to get done, so I don't get quote unquote productive. And I look back and I am in the backyard playing with Elliot before dinner. But I'm trying to multitask. I'd be on my phone, sorry if you heard her. Oh, good. And I'm trying to multitask. I'm trying to be on my phone and post this Instagram reel while trying to be present with him. And I think that's my lowest low. And I probably didn't realize it at the time, but it's, I wasn't able to fully turn my brain off because I felt like I wasn't as productive during the day for whatever reason. And then I tried to jam productivity in when that was my time that I was, should be or wanted to be present with family. Yeah. Yeah. I completely relate to that. And thank you just for being honest with your answer. I, I. I feel like it's, we have to just give ourselves grace because that's just what's been ingrained in us, right? I mean, we're around the same age and we grew up in corporate America, and just from a societal perspective, it's like nine to five, nine to five, nine to five. Productivity. Productivity, masculine, hyper-masculine, like get shit done. I mean, my first mentor was a guy, my second mentor was a guy. And so that's just like how they operate. Mm-hmm. And, recently I switched over to a female coach, a mentor, because I was craving female energy and leadership. And this was before I became a mom, but I knew, okay, motherhood like this isn't gonna be sustainable for me. Mm-hmm. So I think like having this. Softness for myself of like, okay, this tracks like, I understand where it's coming from, but this is not serving me and my business here today. How do you get yourself like out of the low, like what's like a thought switch or I don't know, how do you like kind of kill that thought so you can move on to the next. I'm really lucky that I have an amazing accountability buddy at home. So I tell Brad to call me out when I'm doing those things and he says the same. And initially, sometimes that's like a, oh, shut up. Lemme just do what I wanna do and let finish this thing. Like, you don't understand. But I've asked him to do it. So there's, that's on me now. That, that helps obviously in the moment. But in terms of how I've padded the day in term in. To in tune or get in tune with my mindset or basically improve those skills. Biggest one is when I wake up in the morning, I. I mean, I don't wake up before my kids. Kudos. The moms who are able to do that. That'll be, you know, eventually, but right now we're still in the like, three month trenches of postpartum, so we're not there yet. They're attached, they're attached to your boobs, so. Yeah, exactly. I'm up, I'm up with them. I'm up before them. I'm up when they're not up. We're, there's too many apps, if you, you'll, but I can tell, I can tell when I wake up and I, my phone because I'm, I had rough and I'm just like, I'm. Just comparison trap, and I make myself susceptible to the inputs and opinions of everyone else, and I check in with the world first before I check in with myself versus when I wake up, I put on my like Gabby Burns scene or Maryanne Williamson Audible book, and I play that when I'm in the shower and she's. Hanging out in the DACA talk, I swear her first word is gonna be abundance at this rate. Stardom, young Start Young. It's either that, either that or eight more from my fitness classes, one of the two. But I think that helps set the, set the tone. Another tool that I use that I swear by is the app called Fear Space. There's a bunch of different tools out there, but it basically blocks me from accessing Instagram until I do this like five second breath work. It says Breathe in, breathe out. And then it gives me a little quote, if you will, and it sets, I can set how many times a day I wanna use the app for how long, and they'll just straight up like, boot me out, which is a pain in the butt when I'm trying to make and post a reel. But it is also a good reminder like, Hey, you can be more effective, just post a reel. Like stop taking your sweet time to get this thing done. Because sometimes, again, perfection tendencies can fall into that trap. So I love clear space for that. The one piece that. I floundered the hardest with was the isolation. I'd been on teams, I had managers I'd keep, I was reporting to, I had accountability. And when you go out on your own, you're on your own. You don't have anyone that you're reporting to. And so my, one of the most effective tools I had was what I call the board of directors. I had 3, 4, 5 friends who were not even close to being in the same space, but just people that I would set regularly cadence calls with, and we would check in, whether it be once a month, once a quarter, every week, and it would be like, here's what I'm working on this week. So there was a level of accountability because I told this person that I was gonna do it. And it was an outside voice like you and Nora getting coffee and being able to bounce ideas off of each other. There was that piece of it as well, and I knew as soon as I had the aha moment at your workshop, again, after my floundering phase, I knew that I wasn't going to be so isolated in building the business, actually, specifically because I knew I was going to have you and Nora, and that gave me the confidence to know that it wasn't gonna be so lonely. Don't make me cry over here. I should have my tissue box. Yeah, but you're on my board of directors. Oh, that's so sweet. And I feel the same way. That's why I, I, I'm getting choked up over here because I have talked about you, I think on a few episodes now along with jazz, jazz leaf. Yeah. Because. Before I even became pregnant, I saw you guys become pregnant, have your children, and kill it as solopreneur, mompreneurs, and what you said earlier in the conversation, see it to believe it. That was my experience. I had to see you. I had to see jazz, and then I believed it was possible for me too. And then literally like the next month I got pregnant. It's so crazy. Once you decide, it's like time, you know, goes really, really fast and you can accomplish a lot. But for some That's true. That's true. Well, well with your mindset of I. When you were floundering, right? You were scrolling and it was kinda like this motion over action, but then you also decided like, okay, well at the event you had this aha moment, and then like how quickly things started happening for you. That's what I meant with like. My mindset switched because if people are not familiar listening to this, it was fear that was holding me back for 33 years before I became pregnant with my first child. So I, I had this belief where I couldn't be a mom and a business owner for, for the longest time until you and Jazz. So thank you. Thank you. No, so you said so many profound things with your mourning the start. It, it sounds like you get yourself, your mindset into a proactive state versus reactive state when you put yourself first. And you also do clear space for the Instagram control, which I've actually never heard of. I thought you're gonna say like Headspace or superhuman, but No, it's actually too, I haven't, I haven't been able to get back into the meditation and journaling habit that I had developed. Before. Before number two? Yeah. Just from a time perspective. And so where can I get my mindset fixed? And it really is just putting on audio or podcast. Yeah. And listening to that while I'm in the shower. And such a good idea. Oh yeah, it's a great one. And then like they get to grow up hearing all of the that as well, which I'm okay with. The other piece. And my clients make fun of me for this. I call them shower stretches where shower, when a mom gets to shower, it's a very sacred time. I'm like, it's not every day, but we'll take it when we get it. And it's. Opportunity Movement for me has always been something that is healing, grounding, and brings you back to center. And so when I get into the shower, it's can I take a few diaphragmatic breaths to help reconnect into my mind, my body, my muscles, deep core and pelvic floor, obviously as an added bonus. And then where can I plant these movement snacks throughout the day? So maybe it's in the shower, maybe it's when I'm refilling my water bottle, these things are like 30 ounces. They take 10, 15 seconds to refill. Are you just standing there or can you stand there and maybe do some cal raises or maybe practice some breathing? And when I sit down in the car, it's like that habit stack up. Exactly. I'm not, they're, they take a, there a good doing when there are, you think your posture pulling your shoulders back are stacking your rib. This is where my mind goes on all of these fun tangents. Yeah, same thing when you get into a car, like as soon as I get in the car, I think, oh, posture, and I adjust my seat to like help me stay up nice and tall and not slouching or tucking my pelvis and things like that. And I call them movement snacks because you don't need a 60 minute window for a perfect workout, especially as busy moms. When can you plant it throughout the day to still get the most out of it? And that's always been a mindset. Like trick for me, if you will. Movement always helps me shift out of it. That's like the ultimate habit stacking concept, right? Mom's your masters at this. Oh my gosh. Like all day, every day. Whatever you're doing. If there's a little bit of downtime or, I love the water bottle idea. I held up my water bottle, you guys as she was talking. I think it's like. 34, 40 ounces over here. So yeah, it does take, that's a good 15, 20 seconds. You can probably get 10, 10 top raises in there. I'm gonna do that today. I have to fill it up again, so we're gonna try that. Lemme know, Lauren, you try it. But I love the language too, specifically, movement snacks. I think that that already sounds fun to me. Right? Like the energy behind those words versus like, I don't know. Going to the gym for two hours and like busting your ass. And Lord, I hate this phrase, snap back or bounce back. I'm using air quotes over here. Mm-hmm. Like, what is that shit? You know, like I want soft movements. I want ones that build my strength, but like in a fun, enjoyable way. I mean, half the time I'm outside on my yoga mat in my backyard like that. Is prime time for me'cause it's fresh air and sunshine and I hear the birds chirping. It's kind of meditative too, like you should enjoy your workouts. You're gonna do them if you enjoy them. Yeah. If you dread them and you hate them and you feel like crap going into them, you're probably not gonna do them. So, totally. I, I think for us, it's so easy to say that now, but I think, I mean, I have met so many people where they don't put two and two together yet because they still have this belief that working out should feel hard and strenuous and not enjoyable. Mm-hmm. Do you run into that a lot too? I have a lot of moms who will come to classes and be like, oh, I don't do yoga. And I'm like, mm-hmm. I hear you. And to be honest, yoga's not everyone has their preference and workouts. It's not my preference either. And so when we get into the moves, I'm like, okay. The biggest takeaway that I ask for you to get from this class is that you can feel the mind body connection. Because you can get so much more bang for your buck if you are connecting into the muscle groups that you should be activating. And even the most basic of moves should still and can still feel challenging and be incredibly effective. But if you're just sitting there doing marches all willy-nilly, thinking about something else like, this is too easy for me. Yeah, of course. It's gonna be too easy. You're doing it wrong. Got it. So if the movement is really intentional. And so, you know, I, I start every class and I say, every move you're gonna see today is designed to be safe for pregnancy, early postpartum, and any stage of motherhood. But my challenge to you is how effective is the movement gonna be? Because the move is only as effective as you make it. Yeah. And I think we've seen a huge swing back to the workouts that feel more supportive. And to use your term, gentle, like yes, gentle. And if you don't feel sore. It's not a problem. It doesn't mean the workout was a waste. Yeah, it. Soreness isn't an indicator of productivity no longer. Yeah, absolutely. I I hate your Sams shells. Lemme just put that up there. Lovingly. Lovingly. They are so bloody effective. So effective. And they have burned the burn is real with them. Okay, final question'cause I wanna be mindful of your time, but I'm gonna start asking this question at the end for every guest. Because, hello, we're at the building, her podcast. So I would love to hear what is your version of her and how are you building her? Ooh, a juicy one. I like it. My version of her, this is gonna sound so sappy, but I think I'm doing it right now. Like I am, no day is ever the same, so I can't say it's like 50 50 split, but I feel. You use the word you don't like balanced. I feel really balanced in where my time is going and how I'm allocating it towards my babies and my family. Mm-hmm. Towards my business and towards my own healing and postpartum recovery and, and strength rebuilding. And so what that looks like is just checking with myself every chance I can to make sure, hey, am I starting to rev up my engines and run towards burnout again or. I take a sit back and like go make dinner for the family and I That sounds so. I'm in my Chad wife era clearly, because like cooking has become a very fun outlet for me. My word of the year was creative and like getting creative and creating different things, not just in work and programs, but also like in the kitchen, getting creative, trying new recipes, getting creative outside of the house with creative outlets like, I don't know, arts, ceramics, insert, whatever it may be here. Gardening is something that just came up, so I think I'm, I'm in a really fun, slow phase, if you will, with that. And how am I building her? Hmm. Like I think just continuing to check in with myself, continuing to know what feels good and how to choose what feels good in and in that moment. And again, it's such a place of luxury to be able to say that. I do have two beautiful, healthy, happy babies, and that is such a blessing in and of itself. I did have the, the foundation from Brad to take the risk for two years to build a business, which is now self-sufficient and, and has been in incredibly so, and I have my health, which these are all things I can't take for granted and making sure that I, I don't get blindsided by anything else or distracted by anything else along the way. Amazing. That was such a beautiful answer. Thank you for sharing that. You're my first one that has answered that question, so I love that. And you know, no pressure anyone. I think the most beautiful part of that answer was the fact that you said like. I'm actually heard now like, like I'm living it here today. I think that's so beautiful because it's not even always just about this future version, right? We like to collapse timelines here, but it's this high, but it's like this highest version of you, right? Like, like the dream version of Sam. How would she show up in her day? And so it's like you can see that you are doing that every day. So that's so beautiful. I'm so happy for you. Feels like a dream. Aw, good. Good, good, good. Okay. Where can people find you? And then most importantly, if they wanna work with you and connect with you, what would be the best way for them to do so? Absolutely. Come hang out on Instagram. That's where I play on socials. That's at Sam humanly. Well, and then. From there, my website that has all of the programs workout videos, your access to sign up for stroller scope if you're local to Tampa Bay, is humanly well.com. The app is in iPhone or in apple and Google Play stores. That app is called Humanly well. It is free to download and I have a seven day free trial right now running that's accessible for all new clients. So come hang out and if you've got any questions and anything prenatal or postpartum fitness, I'm your girl. Amazing. Thank you so much for being here, Sam. I really appreciate, and I know this is not gonna be the first and only time you're gonna be on here again, so get ready. Let's go. Thanks for having us. I say us because she's still passed out right now, right? You guys? She's had her baby the whole time. Oh, she's a rock star. All right. I love you so much. Thank you for being here. Until next time, love. Bye.