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Monday 3pm - 7pm Tuesday 6am - 10am Wednesday 6am - 10am Thursday 3pm - 7pm Friday 6am - 10am Saturday 7am - 12pm

Strength by Sami

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Ludlow, MA
Strength by Sami

WOMEN’S HEALTH COACH
Transforming women’s physiques & mindsets

09/07/2025

🌟 Join us on October 19th for an inspiring day with Strength By Sami, raising funds for Rays of Hope. We walk and run united against breast cancer. 💪💖

Every dollar raised supports local research, treatment, and education through the Rays of Hope Center and the Baystate Health Breast Network. Your contribution funds outreach and complementary therapies in western Massachusetts. 🎗️✨

Our mission is personal, and we need your support. We believe in community power—together, we can make a significant impact. Your donation is fully tax-deductible. 💕🙏

Let’s make a difference together! 🌈 To donate or register, follow the link in our bio. Thank you for supporting this important cause.

REGISTER HERE:
https://secure2.convio.net/bayhf/site/TR;jsessionid=00000000.app20013b?team_id=10228&fr_id=1300&pg=team&NONCE_TOKEN=46052EE062BCAA35B575FDFCA7218D83

🎀

09/03/2025

🚨 Exciting News Alert! 🚨

Starting in October, Strength by Sami is launching drop-in classes that combine strength, endurance, power, and more! 💪✨

No Minimum Commitment: Schedule your class the night before! 🗓️

Tentative Schedule: Tuesday, Wednesday, and Friday mornings (Times TBD) ⏰

Options Available: Choose single sessions or packages! 🎟️

Class registration opens two weeks before the date, and spots are limited. ⏳

We’ve been eagerly waiting for this! 🙌

For more info, subscribe to our newsletter and join our early access list—link in bio! 📧🔗

What class are you signing up for🤗🙌

08/31/2025

Strength By Sami & Puppy Pilates 🐾 🥹🤍

So excited to share some highlights from yesterdays Puppy Pilates event hosted by .pilates 🙆‍♀️🤸‍♀️ &

Grateful to have built a community of incredible women at Strength By Sami who not only workout together but motivate each other to try new things & support one another along the way! ❤️

Fun fact, this was my FIRST Pilates class & I had a ton of fun getting be with friends, sunshine & of course puppies❤️🥹

A little surprise from today’s event, I actually brought home the newest edition to our little family, Hunter Core Glidden🥹🫶

It was just the right pup, at the right time & I truly believe everything happens for a reason! 🕊️🙌🙏

Stay tuned for future events to attend with Strength By Sami if you’re looking for a group of supportive, motivated women encouraging you to be the best version of yourself 🙌💪

08/27/2025

Exciting Announcement! 🎉

Strength By Sami is thrilled to announce that we now accept health insurance for nutrition counseling! 🏥

I’ve teamed up with Nourish to provide health insurance options for our nutrition counseling services.

Whether you’re focused on women’s health, weight loss, gut health, sports nutrition, or diabetes management, I’m here to support you. 💪🍏

Visit the link below to register as a nutrition client and discover the insurances we accept! 🔗

https://signup.usenourish.com/providers/samantha-runshaw?referralSource=Nourish+dietitian&referralName=Samantha+Runshaw&utm_source=Nourish_dietitian&utm_term=Samantha_Runshaw&fbclid=PAdGRleAMcMLtleHRuA2FlbQIxMQABp4JZwAKcE2VRBhkMgJLc8iZe8vK3ayxfa2o8SqlgXoHnBU35gjRKo-IS99NA_aem_OCTlxzCj4BKpWhhlvLiLrw

07/29/2025

Did you know? Macronutrients are the nutrients we need in larger quantities.

Think of them as the building blocks for your body.

Protein for muscles 💪, carbs for energy ⚡, and fats for hormone production and absorption of vitamins 🧬.

Give this post a read to learn a little more about the role each macronutrient plays, recommended amounts, and more!

07/21/2025

Dietitian vs. Nutritionist 🍏🥦

I’m sharing this post because I often get asked this question! 🤔

Many individuals tend to use the titles “dietitian” and “nutritionist” interchangeably, but they are not the same! 🚫

Dietitians are regulated healthcare professionals who must:

Hold a Master’s Degree in dietetics, nutrition, or a related field 🎓

Complete a minimum of 1,000+ hours of supervised practice ⏳

Pass a national licensing exam 📝

They are qualified to:

Provide medical nutrition therapy 💊
Work in clinical settings 🏥
Offer personalized dietary advice 🍽

On the other hand, nutritionists do not require formal qualifications:

They typically complete an online program without any formal educational background. 💻

Nutritionists are permitted to provide general nutrition advice but cannot:

Create customized meal plans 🍲
Give medical nutrition therapy 🚫
Work in clinical environments 🏢

Be informed about the individuals you get your nutrition education from & make sure the information you are getting is accurate and evidenced based!

07/16/2025

🍽️✨ Meal Prep Tips for Busy Women 🕒🥦

1️⃣ Plan ahead—choose simple, nutritious recipes.

2️⃣ Dedicate a few hours on the weekend to prep.

3️⃣ Invest in quality containers for easy storage.

4️⃣ Mix and match ingredients to keep things exciting!

Stay healthy, stay organized, and let your meals fuel your success! 💪

06/30/2025

Summer Health & Fitness Goals: Stay on Track! ☀️

🌞 Summer is here, and so are the cookouts and adventures! Here’s how to keep your health and fitness goals in check:

Plan Ahead: Prepare healthy snacks and meals for your travels and gatherings. 🍎🥗

Stay Hydrated: Drink plenty of water, especially in the heat. 💧

Stay Active: Incorporate fun activities like hiking, swimming, or beach volleyball into your summer plans. 🏞️🏊‍♂️🏐

Balance Treats: Enjoy those cookout favorites in moderation; it’s all about balance! 🍔🍦

Set Realistic Goals: Aim for progress, not perfection, and adjust your routine as needed. 🎯

Let’s make this summer fun and healthy! 💪🍉

06/09/2025

I had the most EMPOWERING weekend! 🌟

I’m still on cloud nine ☁️ after co-hosting the inaugural EmpowerHER: Women’s Health & Wellness Summit with the amazing owners of Renew Health, Alyssa and Bree. 🫶

First, I want to thank both of you for embracing this project with me. From the moment I approached you with the idea, you supported it wholeheartedly & navigated the challenges of organizing our largest event yet.

I couldn’t have done this without you! 🙏

A huge thank you to our inspiring speakers, Vanessa & Amanda, for making this day special. You empowered women with resources to take control of their health, enriching the event immensely. 🎤💪

Thanks to Brittany for starting our event with a mindful yoga session, encouraging women to connect with their inner strength. Your guidance was beautiful and inspiring. 🧘‍♀️✨

I also appreciate our vendors for making this day possible by providing attendees with raffles, resources, and more! Your support was instrumental. 🎟️🛍️

Thank you to the friends and family of Alyssa, Bree, and myself, who ensured everything ran smoothly and contributed to such an empowering experience. Your support did not go unnoticed. ❤️

Finally, a heartfelt thank you to all the attendees who engaged, asked questions, and inspired others! Your energy truly brought the event to life! 🎉

This is just the beginning for EmpowerHER✨We’re already planning next year’s event, aiming to go bigger and better.

Our goal is to educate more women in the Western Mass area, helping them connect with professionals who can address health disparities. 📅📈

I feel blessed to be part of something bigger than myself and to help women reach their full potential. Get ready for EmpowerHER 2026! 🥹✨🫶

05/26/2025

✨ Happy Memorial Day! We’re enjoying this day with friends, sunshine, and a delightful cookout.

Crafting a Balanced Plate 🍽️:

🍉½ plate filled with fruit & vegetable side dishes
🍔¼ plate featuring a 4-5 oz protein serving
🍝¼ plate dedicated to carbohydrate side dishes
🍦1 serving of a sweet treat

This plate arrangement ensures you get fiber, protein, micronutrients, and a touch of everything you love without going overboard.🙌

As we celebrate, let’s take a moment to remember and honor the courageous souls who served, while treasuring time with our loved ones. 🥗🍔🌟

05/23/2025

Can You Spot the Difference? 🤔

Here’s a little sneak peek into the deep dive I’ll be sharing at the EmpowerHER: Women’s Health & Wellness Event, focusing on the connection between gut health and mental well-being. 🌿🧠

While both meal options contain similar calories and macronutrients, do they affect our gut and mental health in the same way? 🍽️

I won’t reveal too much here, but I want to encourage you to reflect on your food choices. Yes, they might meet your macros, but are they also fulfilling your micronutrient needs? 🥦🍎

Feel free to share your thoughts in the comments, and join us at the EmpowerHER event on June 7th to discover more about how our food choices influence our gut and mental health! 📅

LINK IN BIO to register for the event—only two weeks left! ⏳

05/19/2025

Enjoying your vacation while keeping your high-protein diet on track 💪

Address

297 East Street
Ludlow, MA
01056

Opening Hours

Monday	3pm - 7pm
Tuesday	6am - 10am
Wednesday	6am - 10am
Thursday	3pm - 7pm
Friday	6am - 10am
Saturday	7am - 12pm

Telephone

+14133080311

Website

http://Strengthbysami.com/

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