PODCAST · health
The Sam Plan Pod with Sam Gwaz
by Operation Podcast
This podcast is for all the girlies (men, you too) who learned at a young age to be ashamed and embarrassed of their bodies. Who maybe, even now, struggle to accept themselves and want (possibly need) to feel less alone. This podcast is also for those who want to LEARN how to be the absolute best versions of themselves (mentally and physically), without sacrifice and deprivation. I want to involve you guys in this, whenever you have a question, email me at samplanpod(at)gmail.com or DM me on Instagram @thesamplan
Episodes
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TSPP 057: Marathon Fall Out with Alex Rice
Alex Rice joins me.. yet again (lol)! We have talked about the training and positives of running a marathon...but what about the fall out? There were a lot of unanticipated negatives that came from the process (for me) and ever since I have been on a journey, ever since, to reconnect with myself,...
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TSPP 056: New York City, Travel & Weight Gain with Alex Rice
New York City! Or as I like to refer to it: a foodies paradise. In this episode my friend and travel buddy, Alex Rice chat about our favorites as well as tips for avoiding long lines. At the mid way point we tap into our "travel mindsets" as it pertains to food and fitness, how that has changed...
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TSPP 055: Half Marathon
I ran a half marathon! I wanted to give some insight on how I trained and prepped for my most recent race, the Nike After Dark Half Marathon! It was an evening race, which isn't the norm, so take that into consideration. I also wanted to take this opportunity to dive into why I am breaking up…
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TSPP 054: Skinny Tok
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...
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TSPP 053: We Ran A Marathon
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…
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TSPP 052: I'm running a marathon
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,...
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TSPP 051: Alex Rice: Winter Arc
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...
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TSPP 050: Sister Sessions: ENDOMETRIOSIS!
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...
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TSPP 049: Dating
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…
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TSPP 048: Tracking, Macros, and Fat Loss
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...
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TSPP 047: Lyndie Michaela: Fat Loss to Maintenance
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,...
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TSPP 046: Cardio vs Weights
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,...
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TSPP 045: Rim to Rim
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…
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TSPP 044: Fat Loss
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…
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TSPP 043: Chef Whitney Aronoff: Healing Your Body Through Food
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.…
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TSPP 042: Q&A
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...
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TSPP 041: Kate Morton: Periods, Seed Cycling, and Nutrient Needs
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...
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TSPP 040: New Year's Goal Setting
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....
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TSPP 039: Food Freedom
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…
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TSPP 038: Alex Rice: Mental Health, Body Image, and Gift Guides
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...
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TSPP 037: Lyndie Michaela: ED Recovery, Body Image, and Bulking
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…
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TSPP 036: Bulking AKA Building Muscle
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!...
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TSPP 035: Sister Sessions: Dating
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...
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TSPP 034: Social Media
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...
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TSPP 033: Ida Bergfoth: Mastering Your Body & Mind
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…
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TSPP 032: Strength VS. Femininity
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…
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TSPP 031: Chase Chewning: Healing and Health
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...
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TSPP 030: Binge Eating
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...
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TSPP 029: Sister Sessions: Quitting Your Job
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...
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TSPP 028: The History of Diet Culture in America
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...
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TSPP 027: Pregnancy, Body Changes, Motherhood, and Partner Dynamics with Carly-Ann Dell
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…
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TSPP 026: Breakups and Heartbreak
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…
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TSPP 025: Social Media, Body Image, and a Healthy Lifestyle With Alex Rice
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…
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TSPP 024: Balance
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…
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TSPP 023: Sister Sessions: Childhood Trauma
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...
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TSPP 022: Full Day of Eating
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…
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TSPP 021: Insecurities and Building a Healthy Lifestyle with Paula Ciarniello
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...
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TSPP 020: Sports Supplements
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!…
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TSPP 019: Alcohol & Me
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...
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TSPP 018: Gut Health with Emily Lewis
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…
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TSPP 017: Why Women Suck At Losing Weight
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…
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TSPP 016: Training Basics
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!…
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TSPP 015: New Years Resolutions
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…
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TSPP 014: Sister Sessions: 2022 Wrapped
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...
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TSPP 013: Holiday Food & Physique Changes
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…
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TSPP 012: Combating Negative Self-Talk
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...
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TSPP 011: 5 Things I Would Never Do as a Nutrition Coach/Personal Trainer
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...
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TSPP 010: How I Know What My Body Needs Nutritionally
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…
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TSPP 009: Sister Sessions - Travel
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…
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TSPP 008: Body Confidence or Body Neutrality?
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...
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ABOUT THIS SHOW
This podcast is for all the girlies (men, you too) who learned at a young age to be ashamed and embarrassed of their bodies. Who maybe, even now, struggle to accept themselves and want (possibly need) to feel less alone. This podcast is also for those who want to LEARN how to be the absolute best versions of themselves (mentally and physically), without sacrifice and deprivation. I want to involve you guys in this, whenever you have a question, email me at samplanpod(at)gmail.com or DM me on Instagram @thesamplan
HOSTED BY
Operation Podcast
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Frequently Asked Questions
How many episodes does The Sam Plan Pod with Sam Gwaz have?
The Sam Plan Pod with Sam Gwaz currently has 58 episodes available on PodParley. New episodes are automatically indexed when they're published to the podcast feed.
What is The Sam Plan Pod with Sam Gwaz about?
This podcast is for all the girlies (men, you too) who learned at a young age to be ashamed and embarrassed of their bodies. Who maybe, even now, struggle to accept themselves and want (possibly need) to feel less alone. This podcast is also for those who want to LEARN how to be the absolute best...
How often does The Sam Plan Pod with Sam Gwaz release new episodes?
The Sam Plan Pod with Sam Gwaz has 58 episodes. Check the episode list to see recent publication dates and frequency.
Where can I listen to The Sam Plan Pod with Sam Gwaz?
You can listen to The Sam Plan Pod with Sam Gwaz on PodParley by clicking any episode. We provide an embedded audio player for direct listening, and you can also subscribe via your preferred podcast app using the RSS feed.
Who hosts The Sam Plan Pod with Sam Gwaz?
The Sam Plan Pod with Sam Gwaz is created and hosted by Operation Podcast.
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