The Sam Plan Pod with Sam Gwazdauskas

SKINNYTOK?! A revival of the toxic thin ideal of the 90's and a new (big) trend on Tiktok. In this podcast I share my perspective, experience, and thoughts. All in hopes of shedding light on a dark topic and clarity where their uncertainty might exist. Podcast overview: Beauty standards are just trends We often learn through experimenting - the pendulum of extremes is a teaching moment The fat phobia of skinny tok leads to women, young girls to harshly judge (hate) themselves Embracing healthy over size Longevity The good side of Skinny Tok? I hope you enjoy and as always, if you have a question you want answered on my podcast, email samplanpod@gmail.com to submit. I am here to help and support YOU - because that is what life is all about! Follow me on Instagram and TikTok @thesamplan

WE RAN A MARATHON! This is a special podcast because I'm joined by my brave friends, Alex and Layla. Three months ago when I approached them about the idea of running the LA Marathon..it didn't take much convincing! And here we are on the other side of it - ready to spill the beans: - would we run another? - what did we do well? - what would we change? - LA marathon specifics? If you have a question you want answered on my podcast, email samplanpod@gmail.com to submit. I am always here to help and support YOU - because that is what life is all about! Follow me on Instagram and TikTok @thesamplan

Welcome back to the podcast! It's been a minute since I've had a lot to share, but I'm back and ready to dive in. Marathon prep is in full swing! In this episode, I'm covering: My journey with running and why I decided to sign up for a marathon The details of my training plan (strength workouts, easy runs, and interval training) My approach to nutrition (calories, protein, carbs, and all the essentials) Supplement recommendations and things to keep in mind And of course, there will be a follow-up episode after the race. If you've got any questions or want me to dive into anything specific, feel free to reach out. I'm also open to case studies—send me your personal questions or scenarios, and I'd love to address them! You can email me at samplanpod@gmail.com. I'm always here to help and support YOU because that's what life is all about! Follow me on Instagram: @thesamplan and TikTok @thesamplan This is an Operation Podcast production. For more information, please contact us at info@operationpodcast.com

What is a "Winter Arc"? My bestie, Alex Rice  joins the pod to define and set up for the next season (winter is coming!). In this episode we address the mental and physical benefits of this concept as well as the struggle of a drop in temperature, shorter days, and so many cookies around every corner. For so many, this is a time of feeling "out of control" but my hope is that we can all reclaim a piece of that and bring intention to what often seems unintentional (weight gain). As a reminder - nobody has it all figured out. We are all learning and I hope you join us in this coming season of discovery. Follow me on Instagram: @thesamplan and TikTok @thesamplan This is an Operation Podcast production. For more information, please contact us at info@operationpodcast.com

What is a "Winter Arc"? My bestie, Alex Rice  joins the pod to define and set up for the next season (winter is coming!). In this episode we address the mental and physical benefits of this concept as well as the struggle of a drop in temperature, shorter days, and so many cookies around every corner. For so many, this is a time of feeling "out of control" but my hope is that we can all reclaim a piece of that and bring intention to what often seems unintentional (weight gain). As a reminder - nobody has it all figured out. We are all learning and I hope you join us in this coming season of discovery. Follow me on Instagram: @thesamplan and TikTok @thesamplan This is an Operation Podcast production. For more information, please contact us at info@operationpodcast.com

Statistically, 1 in 10 women have it - but how many struggle through years of pain before arriving to that diagnosis? Yale Medicine claims that, on average, there is a four-to-11-year delay between the onset of symptoms and diagnosis (and treatment). SO LETS TALK ABOUT IT. Maybe your IBS is actually...Endometriosis? Of course, speak to your health care provider and advocate for yourself - no one else will do a better job than YOU. As always, if you have a question you want answered on my podcast, email samplanpod@gmail.com to submit. I am always here to help and support YOU - because that is what life is all about! Follow me on Instagram: @thesamplan and TikTok @thesamplan This is an Operation Podcast production. For more information, please contact us at info@operationpodcast.com

Relationships are a focal point to health and longevity (no debate needed here) - which makes "modern dating" the perfect topic to expand upon and hopefully get some guidance from two of my favorite "experts"; Joe (my high school ex boyfriend) and his bff Art. Both are highly eligible bachelors in Manhattan (in case you or anyone you know might be interested) *wink wink In this podcast we discuss, - dating app do's and don't - 1st date icks - app algorithms - and so much more As always, if you have a question you want answered on my podcast, email samplanpod@gmail.com to submit. I am always here to help and support YOU - because that is what life is all about! Follow me on Instagram: @thesamplan and TikTok @thesamplan This is an Operation Podcast production. For more information, please contact us at info@operationpodcast.com

Relationships are a focal point to health and longevity (no debate needed here) - which makes "modern dating" the perfect topic to expand upon and hopefully get some guidance from two of my favorite "experts"; Joe (my high school ex boyfriend) and his bff Art. Both are highly eligible bachelors in Manhattan (in case you or anyone you know might be interested) *wink wink* In this podcast we discuss, - dating app do's and don't - 1st date icks - app algorithms - and so much more As always, if you have a question you want answered on my podcast, email samplanpod@gmail.com to submit. I am always here to help and support YOU - because that is what life is all about! Follow me on Instagram: @thesamplan and TikTok @thesamplan This is an Operation Podcast production. For more information, please contact us at info@operationpodcast.com

Welcome to the pod! This is heavily requested Q&A regarding my recent "transformation", if you will. *TRIGGER WARNING* I do touch on eating disorders, recovery, and dieting/calorie restriction in this episode. Questions: - what made you start tracking again when you did? - do you track macros/calories consistently? - what did you observe with tracking / what did you change? - how did you know when it was time to take a break from tracking? As always, if you have a question you want answered on my podcast, email samplanpod@gmail.com to submit. I am always here to help and support YOU - because that is what life is all about! Follow me on Instagram: @thesamplan and TikTok @thesamplan This is an Operation Podcast production. For more information, please contact us at info@operationpodcast.com

Welcome back Lyndie (@itsgivinglorify on IG)! Lyndie is an incredible trainer, nutrition and lifestyle coach who specializes in sustainability. In this episode, we talk a lot about macro tracking, food, and the mental challenges of it all! If you're not following Lyndie, you should be. As always, if you have a question or topic you want addressed on my podcast, email samplanpod(at)gmail.com to submit. I am always here to help and support YOU - because that is what life is all about! Follow me on Instagram: @thesamplan and TikTok @thesamplan This is an Operation Podcast production. For more information, please contact us at info@operationpodcast.com  

The internet has been saying, "Don't lift, don't run, just walk"... but what are the implications of this advice? what are the negative consequences? How much of each plays a role in health and longevity? This podcast aims to offer that answer with prescriptive advice for curating an optimal, health-focused approach. If you want to learn more about optimizing health span, not just life span - check out Peter Atia's book "Outlive: The Science and Art of Longevity". As always, if you have a question or topic you want addressed on my podcast, email samplanpod(at)gmail.com to submit. I am always here to help and support YOU - because that is what life is all about! Follow me on Instagram: @thesamplan and TikTok @thesamplan This is an Operation Podcast production. For more information, please contact us at info@operationpodcast.com

RIM TO RIM AT THE GRAND CANYON! On May 31st, 2024 I set off with some friends to take on what only 1% of park visitors do…rim to rim. The route is about 21-24.6 miles, over 5000 feet in elevation gain, incredibly hot, and what makes rim to rim more difficult is no matter where you start and end... you're leaving the hard part for the very end (the slow climb up). This podcast is of course to share my experience - but also to help you take it on yourselves, if you dare! And I really really hope you do. First I'll walk you through the preparation (planning logistics, training, and nutrition), then I'll take you through a play by play of how it all went down (from start time to snacks I brought), and I'll finish up by sharing any learning objectives. If I were to do it again…what I would do differently? As always, if you have a question or topic you want addressed on my podcast, email samplanpod(at)gmail.com to submit. I am always here to help and support YOU - because that is what life is all about! Follow me on Instagram: @thesamplan and TikTok @thesamplan This is an Operation Podcast production. For more information, please contact us at info@operationpodcast.com

QUESTION - HOW DO I GET LEANER? As a fat loss expert, I want to lend myself to this conversation. Particularly as a lot of people pursue a smaller body going into summer and (too often) dive into methods that are more harmful than helpful in the long run. In this pod I aim to answer the questions… -What are the important elements of weight loss? -How to assess calorie needs? -How to assess protein needs? -What about the other macros? -How does training change for a weight loss program? -How can training aid in a leaner body composition? -What about IF or keto or other weight loss options? If you have any questions or are interested in some 1-on-1 coaching, email me samplanme@gmail.com for info! Here to serve. Follow me on Instagram: @thesamplan and TikTok @thesamplan This is an Operation Podcast production. For more information, please contact us at info@operationpodcast.com

On today's podcast, Whitney Aronoff joins me to discuss the value of food for healing and how impactful energy is to health and the foods that we eat. We discuss her journey overcoming gut issues and an auto-immune disease and how she uses food to elevate her own life and those she works with. IT'S IS SUCH A GREAT ONE and I hope you all learn as much as I did. Chef Whitney is a personal chef where she crafts custom meal plans for clients, guiding them towards their best lives and is the founder of High Vibration Foods. Whitney healed herself of an auto-immune disease and chronic digestive issues with food by attending culinary school at The Natural Gourmet Institute in New York City. By studying Eastern and Western philosophies of healing with food she uncovered the root causes of her suffering. Through her blog, Starseed Kitchen, she shares seasonal high vibration recipes and her line of organic spice blends, High Vibration Foods that she launched in 2020 and is now available at Erewhon Market. Whitney firmly believes that the healthiest meal one can eat is the one prepared at home. Chef Whitney's goal is to share her culinary knowledge to empower people to cook nourishing meals in their own kitchens. Connect with Whitney Aronoff: Whitney's Instagram: @whitneyaronoff Starseed Kitchen Website: starseedkitchen.com High Vibration Living podcast As always, if you have a question or topic you want addressed on my podcast, email samplanpod(at)gmail.com to submit. I am always here to help and support YOU - because that is what life is all about! Follow me on Instagram: @thesamplan and TikTok @thesamplan This is an Operation Podcast production. For more information, please contact us at info@operationpodcast.com

Welcome back to the pod! Today is all about answering frequently and hopefully helpful questions. Starting off with more in-depth responses to complicated questions like, "How to help yourself not feel guilty after eating certain things? Tips and tricks to not fixate on the scale or tracking foods?" And finishing off with more quick responses to questions like, "Do you get upset with yourself for failing or not eating what you should've?  Best creatine on the market? What is the difference between training for strength and training for muscle building? Would you rather live with a goat or a bird?" And so much more! I hope you enjoy and as always, if you have a question or topic you want addressed on my podcast, email samplanpod(at)gmail.com to submit. I am always here to help and support YOU - because that is what life is all about! Follow me on Instagram: @thesamplan and TikTok @thesamplan This is an Operation Podcast production. For more information, please contact us at info@operationpodcast.com

Kate Morton is a Registered Dietitian, founder of Funk It Wellness, SXSW speaker and menstrual health advocate. Kate has a master's degree in Human Clinical Nutrition and focuses on menstrual health and anti-diet culture education. After completing her studies, Kate moved to New Zealand where she began working with wellness start-ups to develop nutritionally sound products in the “better for you” market. While in New Zealand, Kate started to presume a more holistic way of living that led her to dive deeper into the science of hormones and cyclical living. Kate's mission is to empower all menstruators to have autonomy over their bodies and learn to make peace with food and their cycles. Kate's Instagram: @carbsandkate Funk It Wellness Website: funkitwellness.com Follow me on Instagram: @thesamplan and TikTok @thesamplan This is an Operation Podcast production. For more information, please contact us at info@operationpodcast.com

Join me for some 2024 goal setting! A new year brings some exciting opportunities - so much potential. But how can we maximize it? Make the most of it? In this podcast I talk you through my New Year's routine: gratitude & reflection + goal setting & planning. So get your pens and notepads ready. This one is interactive and requires some work! As always, if you have a question or topic you want addressed on my podcast, email samplanpod(at)gmail.com to submit. I am always here to help and support YOU - because that is what life is all about! Follow me on Instagram: @thesamplan and TikTok @thesamplan This is an Operation Podcast production. For more information, please contact us at info@operationpodcast.com

Let's talk about food freedom. As someone who spent most of her life dieting and restricting food - building a positive relationship with all food was scary and difficult. How are you supposed to unlearn everything you've ever been taught about food and how your body should look?? In this episode, I discuss the benefits of food freedom, the negatives, and how to achieve it.  As always, if you have a question or topic you want addressed on my podcast, email samplanpod(at)gmail.com to submit. I am always here to help and support YOU - because that is what life is all about! Follow me on Instagram: @thesamplan and TikTok @thesamplan This is an Operation Podcast production. For more information, please contact us at info@operationpodcast.com

Welcome back to the pod, Alex Rice! Alex is a certified cool girl (check her out on IG @alexricee to see what I mean), an incredible Trainer/Health Coach, and just so happens to be one of my favorite people on the planet. In this episode we dive deeeeep into mental health; Alex's experience with anxiety, mine with an eating disorder, and ways we've learned to cope and heal. We also chat about what an anomaly Alex is - having a positive relationship history with food, exercise, and (mostly) body image and share some of our gym girl unnecessary necessities (gift suggestions). I hope you guys learn a ton! You can find Alex on IG @alexricee and TikTok @alexricee_ As always, if you have a question or topic you want addressed on my podcast, email samplanpod(at)gmail.com to submit. I am always here to help and support YOU - because that is what life is all about! Follow me on Instagram: @thesamplan and TikTok @thesamplan This is an Operation Podcast production. For more information, please contact us at info@operationpodcast.com

Welcome to the podcast, Lyndie Michaela (@healthynative)! Lyndie is a Macro Coach, Trainer, and Certified Muscle Mommy (check her out on IG for proof). In this episode we talk about our similar journeys of struggling and sacrificing to be small, how Lyndie overcame her disordered eating habits, and what her current goals are (even how and what she's doing to reach them). I hope you enjoy and learn something new! If you're interested in learning more about Lyndie, you can find her on IG @healthynative and find links to her 1:1 macro coaching and training app (built by bagels). As always, if you have a question or topic you want addressed on my podcast, email samplanpod(at)gmail.com to submit. I am always here to help and support YOU - because that is what life is all about! Follow me on Instagram: @thesamplan and TikTok @thesamplan This is an Operation Podcast production. For more information, please contact us at info@operationpodcast.com

Bulking! Embracing muscle growth and strength helped me build a better relationship with my body, my size, and power. I hope it can do the same for you! This episode is all about how to build muscle..but doing so in a way that is both ideal and realistic for you. I hope you get a lot out of it! Join my ‘Build With Me' program: https://my.playbookapp.io/sam-gwaz As always, if you have a question or topic you want addressed on my podcast, email samplanpod(at)gmail.com to submit. I am always here to help and support YOU - because that is what life is all about! Follow me on Instagram: @thesamplan and TikTok @thesamplan This is an Operation Podcast production. For more information, please contact us at info@operationpodcast.com

DATING! Join my sister and I as we discuss my recent re-entry into the dating world. The pros and cons of online dating, my hesitations with it, my strategy with online dating (what I like and don't like) and finishing off the episode with some -icks. ENJOY! As always, if you have a question or topic you want addressed on my podcast, email samplanpod(at)gmail.com to submit. I am always here to help and support YOU - because that is what life is all about! Follow me on Instagram: @thesamplan and TikTok @thesamplan This is an Operation Podcast production. For more information, please contact us at info@operationpodcast.com

In this pod I want to talk about social media in two ways - 1. The good/bad parts of it. How I've been influenced by social media and then 2. How to grow one? How to build a successful business on social media. Again, my experience with it but also any tips and suggestions I might have. Enjoy! As always, if you have a question or topic you want addressed on my podcast, email samplanpod(at)gmail.com to submit. I am always here to help and support YOU - because that is what life is all about! Follow me on Instagram: @thesamplan and TikTok @thesamplan This is an Operation Podcast production. For more information, please contact us at info@operationpodcast.com 

Special guest, Ida Bergfoth (@idabergfoth) joins the podcast! Ida is an incredible transformation coach (body and mindset) & bodybuilder with the social media size to prove it! In this episode we chat about Ida's past and how she has learned to not only become the master of her body- but the master of her mind and life. I hope this podcast leaves you inspired and empowered!  Follow me on Instagram: @thesamplan and TikTok @thesamplan This is an Operation Podcast production. For more information, please contact us at info@operationpodcast.com 

Strength vs. femininity - are they synonyms? Antonyms? What's the deal? My younger self would have hated the idea of being associated with strength and It's been a block to my full potential most of my life. Join me in discussing where that might come from and how I chose to overcome it to pursue a happy, healthy, and fulfilling life. As always, if you have a question or topic you want addressed on my podcast, email samplanpod(at)gmail.com to submit. I am always here to help and support YOU - because that is what life is all about! Follow me on Instagram: @thesamplan and TikTok @thesamplan This is an Operation Podcast production. For more information, please contact us at info@operationpodcast.com 

Special guest, Chase Chewning joins the podcast! Chase is the founder and host of Ever Forward Radio with over 750 episodes devoted to health and quality of life. In this episode we chat about his life, past traumas, and the ways he has used his wealth of knowledge to curate his most optimal and fulfilled life. So much value in this episode, ENJOY!  As always, if you have a question or topic you want addressed on my podcast, email samplanpod(at)gmail.com to submit. I am always here to help and support YOU - because that is what life is all about! Follow me on Instagram: @thesamplan and TikTok @thesamplan This is an Operation Podcast production. For more information, please contact us at info@operationpodcast.com 

This is an Operation Podcast production. Binge eating. What is it? Why does it happen? How can I get over it? In this podcast I walk you through my personal experience suffering with binge eating disorder as well as recovering from it. I briefly mention how beneficial journaling was for me- the questions I asked myself can be found in my 30-day journal: https://www.thesamplan.co/product/journal/ Disclaimer: This podcast is intended as an education resource only and should not be used for diagnosing or treating an eating disorder. As always, if you have a question or topic you want addressed on my podcast, email samplanpod(at)gmail.com to submit. I am always here to help and support YOU - because that is what life is all about! Follow me on Instagram: @thesamplan and TikTok @thesamplan This is an Operation Podcast production. For more information, please contact us at info@operationpodcast.com 

Sister Sessions are back! This time around my sister, Hannah, joins the pod for a conversation about quitting her job; switching the narrative from a negative to a positive one, prioritizing happiness and health, and finding the confidence to trust the journey. I hope you enjoy! If you have a question or topic you want answered on my podcast, please email samplanpod(at)gmail.com to submit. I am always here to help and support YOU - because that is what life is all about! Follow me on Instagram: @thesamplan and TikTok @thesamplan This is an Operation Podcast production For more information, please contact us at info@operationpodcast.com 

As a young girl who struggled painfully to meet the beauty standards of the time (thin as a rail) I wanted to dive into the history of beauty expectations as well as the diet culture that was always quick to back it up. This episode covers a lot of time, in a short amount of time. I hope it gets you thinking and you learn a little something! if you have a question or topic you want answered on my podcast, please email samplanpod(at)gmail.com to submit. I am always here to help and support YOU - because that is what life is all about! Follow me on Instagram: @thesamplan and TikTok @thesamplan This is an Operation Podcast production For more information, please contact us at info@operationpodcast.com 

Whether you're a mom or not, this episode covers it all! Carly-Ann Dell, mother, podcaster, author, business owner, and health coach (among so many other things) joins the pod and we dive head first into her experience of going from bodybuilder to wife to mom all within about a year! She shares the difficulties of pregnancy, mental health, and redefining what "works" for her. Want more from Carly? Listen to her podcast: Crazy Over Easy Read her book: Choosing Crazy Over Easy Follow her on Instagram: @carlyanndell TikTok: @carlyanndell As always, if you have a question you want answered on my podcast, email samplanpod(at)gmail.com to submit. I am always here to help and support YOU - because that is what life is all about! Follow me on Instagram: @thesamplan and TikTok @thesamplan This is an Operation Podcast production For more information, please contact us at info@operationpodcast.com 

Breakups are some of the most common and underrated traumatic events. In this episode, I talk about mine and share what has helped me heal. Below are a few journal prompts - which are a great way to help you heal and move on after a breakup. The theme here is… breakups suck - but it is when we feel the most friction that we learn the most. But you have to put in the work! What do you miss about your ex? What do you not miss? What are you struggling to understand right now? What red flags did you ignore? Are you afraid to be alone? What did you learn from your last relationship? How could you have been a better partner? How could they have been a better partner FOR YOU? How is this breakup happening for you? What do you need to let go of before a new, healthy relationship? How did you grow in your last relationship? What is your love language? How do you like receive and give love? What does the best version of you look like? How do you become that person on your own? As always, if you have a question you want answered on my podcast, email samplanpod(at)gmail.com to submit. I am always here to help and support YOU - because that is what life is all about! Follow me on Instagram: @thesamplan and TikTok @thesamplan This is an Operation Podcast production For more information, please contact us at info@operationpodcast.com  Follow Operation Podcast on Instagram @operationpodcast

In this episode I ask Alex Rice, a social media superstar in the fitness space, what it's like to have 1 MILLION FOLLOWERS, what insecurities she's faced, what her food habits look like, and so much more. Connect with Alex Rice: Instagram: @alexricee  TikTok: @alexricee_  Train with Alex on her app, link in her bio! Connect with Sam Gwazdauskas: Instagram: @thesamplan TikTok: @thesamplan This is an Operation Podcast production For more information, please contact us at info@operationpodcast.com  Follow Operation Podcast on Instagram @operationpodcast

Is balance really that big of a deal? In this episode, I chat about what balance means to me and the important role it plays in creating a healthy, happy, fulfilled life! As always, if you have a question you want answered on my podcast, email samplanpod(at)gmail.com to submit. I am always here to help and support YOU - because that is what life is all about! Follow me on Instagram: @thesamplan and TikTok @thesamplan This is an Operation Podcast production For more information, please contact us at info@operationpodcast.com  Follow Operation Podcast on Instagram @operationpodcast

Instead of asking someone (or thinking), “What is wrong with you?”, we should be asking, “What happened to you?” -because so much of who we are and how we behave can point back to how we were raised and the environment we grew up in. This episode dives into the how and why through the pages and conversations in the book “What Happened to You?” by psychologist, neuroscientist, and childhood trauma expert Dr. Bruce Perry and Oprah Winfrey. I found it so interesting, educational, and impactful - I wanted to share what stuck out to me most with the world! So, join me as I educate my sister, Hannah, on what I learned while also sharing "what happened to us". As always, if you have a question you want answered on my podcast, email samplanpod(at)gmail.com to submit. I am always here to help and support YOU - because that is what life is all about! Follow me on Instagram: @thesamplan and TikTok @thesamplan This is an Operation Podcast production For more information, please contact us at info@operationpodcast.com  Follow Operation Podcast on Instagram @operationpodcast

What do you typically eat in a day? Knowing what to eat in a day is a difficult thing for a lot of people. I'm not perfect, what I do might not work for you - but there are a lot of strategies I implement and purpose behind what I eat (80% of the time). In sharing what that is, I hope it is helpful for you and helps you put more thought into what you're eating and why! As always, if you have a question you want answered on my podcast, email samplanpod(at)gmail.com to submit. I am always here to help and support YOU - because that is what life is all about! Follow me on Instagram: @thesamplan and TikTok @thesamplan This is an Operation Podcast production For more information, please contact us at info@operationpodcast.com  Follow Operation Podcast on Instagram @operationpodcast

Paula is a top tier fitness and lifestyle coach and when we met in 2019 - we instantly bonded over our shared love of fitness, food, and golden retriever's - but also our shared history of growing up in arguably the most toxic point of diet culture. In this episode we cover body awareness, a history of extreme dieting, and the power of mindset in curating a sustainable, healthy lifestyle. Connect with Paula Ciarniello and her FREE coaching Facebook group: facebook.com/groups/takecontrolcoaching Paula's Instagram: @paulaciarniello Follow me on Instagram: @thesamplan and TikTok @thesamplan This is an Operation Podcast production For more information, please contact us at info@operationpodcast.com  Follow Operation Podcast on Instagram @operationpodcast

If your goal is strength, power, endurance, muscle gain or fat loss - what supplements do you need? In this episode I go over all of the supplements I take as well as some popular ones that I personally do not. It's an overwhelming and intimidating topic, hopefully this episode makes it less so! If you have a question you want answered on my podcast, email samplanpod(at)gmail.com to submit. I am always here to help and support YOU - because that is what life is all about! Follow me on Instagram: @thesamplan and TikTok @thesamplan This is an Operation Podcast production For more information, please contact us at info@operationpodcast.com  Follow Operation Podcast on Instagram @operationpodcast

Is the risk worth the reward? In this episode, I share my history with alcohol and dive into why I rarely drink these days.  If you have a question you want answered on my podcast, email samplanpod(at)gmail.com to submit. I am always here to help and support YOU - because that is what life is all about! Follow me on Instagram: @thesamplan and TikTok @thesamplan This is an Operation Podcast production For more information, please contact us at info@operationpodcast.com  Follow Operation Podcast on Instagram @operationpodcast

Gut health is all the rage right now... and for good reason! Join myself and holistic gut practitioner and health & wellness coach, Emily Lewis (@coachemmylewfit) as we dive into all things gut health. If you have a question you want answered on my podcast, email samplanpod(at)gmail.com to submit. I am always here to help and support YOU - because that is what life is all about! Follow me on Instagram: @thesamplan and TikTok @thesamplan This is an Operation Podcast production For more information, please contact us at info@operationpodcast.com  Follow Operation Podcast on Instagram @operationpodcast

Have you ever wondered why it's so difficult for women to lose weight while it seems so effortless for men? In this episode, I walk you through concepts like evolution, hormonal differences, and so much more. My hope is it helps you better understand and mostly appreciate your body and how powerful it is. As always, if you have a question you want answered on my podcast, email samplanpod(at)gmail.com to submit. I am always here to help and support YOU - because that is what life is all about! Follow me on Instagram: @thesamplan and TikTok @thesamplan This is an Operation Podcast production For more information, please contact us at info@operationpodcast.com  Follow Operation Podcast on Instagram @operationpodcast

What do I think everyone should know about training and exercise science? In this episode I go over movement as medicine, goal setting, choosing appropriate reps and rest ratios, programming, and more. Maybe I go a tad beyond the basics... but I hope everyone can find it helpful and informative! If you have a question you want answered on my podcast, email samplanpod(at)gmail.com to submit. I am always here to help and support YOU - because that is what life is all about! Follow me on Instagram: @thesamplan and TikTok @thesamplan This is an Operation Podcast production For more information, please contact us at info@operationpodcast.com  Follow Operation Podcast on Instagram @operationpodcast

How to make the most out of New Years Resolutions. This episode covers my past with setting New Years Resolutions with an emphasis on what I've learned - what has actually worked in helping me cultivate years of success with resolutions and goals. Lets make 2023 the best yet! If you have a question you want answered on my podcast, email samplanpod(at)gmail.com to submit. I am always here to help and support YOU - because that is what life is all about! Follow me on Instagram: @thesamplan and TikTok @thesamplan This is an Operation Podcast production For more information, please contact us at info@operationpodcast.com  Follow Operation Podcast on Instagram @operationpodcast

What did you learn in 2022?? In this episode, I sit down with my sister Hannah and chat about top learning moments in the past year. Making space to reflect and express gratitude for the learning opportunities of the past year is always a profitable endeavor. Give it a go and let me know what you come up with by emailing me at: samplanpod(at)gmail.com Follow me on Instagram: @thesamplan and TikTok @thesamplan This is an Operation Podcast production For more information, please contact us at info@operationpodcast.com  Follow Operation Podcast on Instagram @operationpodcast

How to navigate the holidays and accompanying physique changes? In this episode I cover common challenges of the holidays... indulging and weight gain. How I confront them, embrace the chance to practice body neutrality, and methods for making the most of this season of life! If you have a question you want answered on my podcast, email samplanpod(at)gmail.com to submit. I am always here to help and support YOU - because that is what life is all about! Follow me on Instagram: @thesamplan and TikTok @thesamplan This is an Operation Podcast production For more information, please contact us at info@operationpodcast.com  Follow Operation Podcast on Instagram @operationpodcast

How do you combat negative self-talk? The holidays can often be a challenge for combating negative self-talk. Maybe it's all of the “when are you getting married, having kids, etc” questions, or the abundance of what were once vilified foods, or an increase to your waistline in a fat-phobic culture. Opportunity for negative self-talk is everywhere. And it is not inconsequential. In this episode, we dive into how powerful words are and tools for creating more positive space. If you have a question you want answered on my podcast, email samplanpod(at)gmail.com to submit. I am always here to help and support YOU - because that is what life is all about! Follow me on Instagram: @thesamplan and TikTok @thesamplan This is an Operation Podcast production For more information, please contact us at info@operationpodcast.com  Follow Operation Podcast on Instagram @operationpodcast

I'm a sucker for trends so on this podcast I took a page out of TikTok's book and shared 5 things I would never do as a nutrition coach/personal trainer. From never encouraging restrictive eating patterns like IF and keto to not recommending supplements over whole foods. Tune in to find out what else I included and why! This is a safe space, so if you have a question you want answered on my podcast, email samplanpod(at)gmail.com to submit. I am always here to help and support YOU - because that is what life is all about! Follow me on Instagram: @thesamplan and TikTok @thesamplan This is an Operation Podcast production For more information, please contact us at info@operationpodcast.com  Follow Operation Podcast on Instagram @operationpodcast

In this episode I walk you through my thought process when it comes to identifying nutritional needs for varying goals. Tracking is not for everyone and it is not forever - but it can provide a fantastic foundation for understanding your bodies individual needs. I go over calories as well as macro and micronutrients (briefly). This is a safe space, so if you have a question you want answered on my podcast, email samplanpod(at)gmail.com to submit. I am always here to help and support YOU - because that is what life is all about! Follow me on Instagram: @thesamplan and TikTok @thesamplan This is an Operation Podcast production For more information, please contact us at info@operationpodcast.com  Follow Operation Podcast on Instagram @operationpodcast

My sister and I recently traveled around to Morocco, Egypt, and Jordan (it was fantastic, 9.5/10). What was our experience like? What did we enjoy? What did wish we'd done differently? What tips & tricks might we have for other female travelers? This episode is allll international travel - our hope is it inspires you to grab a friend and do the same OR go on a solo trip! Either way, you're not going to want to miss this episode. If you have a question you want answered on my podcast, email samplanpod(at)gmail.com to submit. I am always here to help and support YOU - because that is what life is all about! Follow me on Instagram: @thesamplan and TikTok @thesamplan This is an Operation Podcast production For more information, please contact us at info@operationpodcast.com  Follow Operation Podcast on Instagram @operationpodcast

Body confidence or body neutrality? In this episode, I explain the importance of body neutrality and the positives/negatives that come with body confidence. I hope you learn a lot from it and it helps unlock a new level of understanding and appreciation for the body you have and all of the other parts that make you who you are. If you have a question you want answered on my podcast, email samplanpod(at)gmail.com to submit. I am always here to help and support YOU - because that is what life is all about! Follow me on Instagram: @thesamplan and TikTok @thesamplan This is an Operation Podcast production For more information, please contact us at info@operationpodcast.com  Follow Operation Podcast on Instagram @operationpodcast

I turned the big THREE-OH this past year and ever since I've wanted to create this episode! In this episode, I share thirty things I've learned and have found to be powerful and profound in my thirty years of life. Topics ranging from body image to health and fitness to simple life lessons. If you have a question you want answered on my podcast, email samplanpod(at)gmail.com to submit. I am always here to help and support YOU - because that is what life is all about! Follow me on Instagram: @thesamplan and TikTok @thesamplan This is an Operation Podcast production For more information, please contact us at info@operationpodcast.com  Follow Operation Podcast on Instagram @operationpodcast

My sister is way cooler than I am (lol seriously) so I am stoked to be giving her more of a platform to share her light with the world! We are 13 months apart in age and while we were more at odds as kids - we couldn't be better friends now. In this episode we discuss our childhoods, growing up with body image issues, and beauty expectations.  If you have a question you want answered on my podcast, email samplanpod(at)gmail.com to submit. I am always here to help and support YOU - because that is what life is all about! Follow me on Instagram: @thesamplan and TikTok @thesamplan This is an Operation Podcast production For more information, please contact us at info@operationpodcast.com  Follow Operation Podcast on Instagram @operationpodcast