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PODCAST

Reclaim Your Plate

Coach Sam is a Hmong-American woman, the eldest daughter of refugee parents, a speaker, and a weight loss coach who helps women of color (WOC) lose weight and break out of following racist diet culture rules. Her work was inspired by her 11-year weight loss journey where she felt the need to strip her cultural identity to fit into society"s standard of "white healthy" aka the Western Diet. After healing her relationship with food, her mission is to voice the cultural differences in the

health & fitness nutrition

All Episodes

26:15

87. A Healthy Approach To Weight Loss

Reclaim Your Plate ·

2023/06/07

If you often wonder whether you are approaching your weight loss the healthy way, I need you to listen to this episode. I share 3 ways to check in with yourself when it comes to your 20-pound goal on whether your goal is what you truly want or if it’s what society, your mom, or diet culture want for your body. When you understand how to do this yourself, it makes losing 20 pounds more manageable because it is coming from true intentions. With this, you can enjoy the journey and spot the

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16:46

86. How To Know When You're Ready To Start Losing Weight

Reclaim Your Plate ·

2023/05/31

Let’s connect: Private 1:1 Coaching - Let’s break diet habits you’ve created that have you falling off on the weekends and help you fuel your body with foods you actually like so you can lose 20 pounds and feel confident keeping it off:https://docs.google.com/forms/d/e/1FAIpQLSfDES2k0ZD4WS_SV4YtIl5j_f456jADlGBRlGMaKyXtZoWoog/viewform Follow me on Instagram at:https://www.instagram.com/superlysam Follow me on Facebook:https://www.facebook.com/superlysam

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14:46

85. When Progress Isn't Fast Enough

Reclaim Your Plate ·

2023/05/24

Let’s connect: Private 1:1 Coaching - Let’s break diet habits you’ve created that have you falling off on the weekends and help you fuel your body with foods you actually like so you can lose 20 pounds and feel confident keeping it off:https://docs.google.com/forms/d/e/1FAIpQLSfDES2k0ZD4WS_SV4YtIl5j_f456jADlGBRlGMaKyXtZoWoog/viewform Follow me on Instagram at:https://www.instagram.com/superlysam Follow me on Facebook:https://www.facebook.com/superlysam

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47:06

84. The Exact Steps To Lose 20 Pounds This Year

Reclaim Your Plate ·

2023/05/17

Let’s connect: Private 1:1 Coaching - Let’s break diet habits you’ve created that have you falling off on the weekends and help you fuel your body with foods you actually like so you can lose 20 pounds and feel confident keeping it off:https://docs.google.com/forms/d/e/1FAIpQLSfDES2k0ZD4WS_SV4YtIl5j_f456jADlGBRlGMaKyXtZoWoog/viewform Follow me on Instagram at:https://www.instagram.com/superlysam Follow me on Facebook:https://www.facebook.com/superlysam

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27:30

83. How To Enjoy The Weight Loss Process

Reclaim Your Plate ·

2023/05/10

Let’s connect: Private 1:1 Coaching - Let’s break diet habits you’ve created that have you falling off on the weekends and help you fuel your body with foods you actually like so you can lose 20 pounds and feel confident keeping it off:https://docs.google.com/forms/d/e/1FAIpQLSfDES2k0ZD4WS_SV4YtIl5j_f456jADlGBRlGMaKyXtZoWoog/viewform Follow me on Instagram at:https://www.instagram.com/superlysam Follow me on Facebook:https://www.facebook.com/superlysam

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0:00

82. Impulsive vs Intentional Food Decisions

Reclaim Your Plate ·

2023/05/03

Knowing the difference between impulsive vs intentional food decisions is how you are going to build a healthier relationship with food. When you know the WHY behind your impulsiveness, you can start to change the eating habits you are not proud of and make adjustments to your next meal to lose 20 pounds. In this episode, I share why the goal isn’t to be perfect with ALL of your food decisions but to know if it’s actually what you want or just out of unhealthy habits. Tune in. :) Let’s

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0:00

81. How To Portion Without Tracking Calories

Reclaim Your Plate ·

2023/04/26

Guess what? You’re not gonna be carrying MyFitnessPal with you forever AND you won’t be keeping track of a food journal 24/7. There will come a point in your journey where you will need to trust your eyeballs when it comes to portioning and in this podcast episode, I’ll show you how so you can feel confident with your portions no matter where you are. I share a concept called ‘Having a moment with your food’ that I help my clients do in order to lose 20 pounds without ever tracking calories

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0:00

80. Building Your Belief Bank To Stay Consistent

Reclaim Your Plate ·

2023/04/19

Motivation doesn’t just come and go, you actually create it with the way you are talking to yourself. In this episode, I teach you how to build your belief bank to help you generate motivation and consistency when you don’t feel like getting that workout in or being intentional with your food. Tune in. :)Let’s connect:Private 1:1 Coaching - Let’s break diet habits you’ve created that have you falling off on the weekends and help you fuel your body with foods you actually like so you can

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0:00

79. When 20 Pounds Feels Overwhelming

Reclaim Your Plate ·

2023/04/12

When 20 pounds feels VERY hard to reach, I need you to listen to this episode. Anytime you are procrastinating or you start to feel overwhelmed because of all the healthy eating you gotta do while balancing working out at the same time— It is a sign you are not thinking about the next step. Listen to learn how to optimize the pace you are going right now instead of wishing you can go faster because that’s what creates 20 pounds. Let’s connect:Private 1:1 Coaching - Let’s break diet habits

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0:00

78. The 3 Components Of Losing 20 Pounds

Reclaim Your Plate ·

2023/04/05

There are 3 components you need to focus on when you want to lose 20 pounds (nutrition, workout, and mindset). How you know you’re on the right track is when your plan includes all 3 parts. If you don’t have all 3, this is a very clear reason why staying consistent is hard for you. In this episode, I go over what the three components are and how you can figure out what to focus on for each of them. Get ready. Let’s connect:Private 1:1 Coaching - Let’s break diet habits you’ve created that

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0:00

77. CLIENT STORY: How To Maintain Your Weight and...

Reclaim Your Plate ·

2023/03/29

Listen to part 1 of Liz’s journey here to see how she lost 15 pounds: Spotify: https://open.spotify.com/episode/1wXLGuaNX0P6CCFaqEXTD1?si=3bdde35fad1a4ede Apple: https://podcasts.apple.com/us/podcast/52-how-liz-lost-15-pounds-while-enjoying-the-process/id1546118828?i=1000579477936 SPECIAL GUEST!! My client Liz is back on the show to share how she lost 15 pounds and maintained it 1 year later. She talks about how she keeps herself motivated even when the scale no longer interests her and

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0:00

76. CLIENT STORY: Losing Weight Your Way and Unlearn...

Reclaim Your Plate ·

2023/03/22

SPECIAL GUEST: In the 6 months 1:1 coaching program, my client Betty lost 4 inches off her waist, became confident in her body, and stopped worrying about food. She shares her body image challenges growing up in an Asian household and how she fell into the toxic diet culture where she couldn’t be in control of food. Her journey is inspiring because she is now losing weight HER way, following HER food rules, and stopped worrying about her weight for good. Follow Betty:

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0:00

75. 7 Ways To Measure Your Weight Loss Progress

Reclaim Your Plate ·

2023/03/17

Listen to an IG live I did on 7 ways to measure progress in your weight loss journey without relying on the scale. Before you tell yourself that what you are doing isn’t working just because the number is the same on the scale, listen to this first and see what happens to your weight. Let’s connect:Private 1:1 Coaching - Let’s break diet habits you’ve created that have you falling off on the weekends and help you fuel your body with foods you actually like so you can lose 20 pounds and feel

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0:00

74. When You're Not Seeing Results

Reclaim Your Plate ·

2023/03/15

Let’s connect:Private 1:1 Coaching - Let’s break diet habits you’ve created that have you falling off on the weekends and help you fuel your body with foods you actually like so you can lose 20 pounds and feel confident keeping it off:https://docs.google.com/forms/d/e/1FAIpQLSfDES2k0ZD4WS_SV4YtIl5j_f456jADlGBRlGMaKyXtZoWoog/viewformFollow me on Instagram at: https://www.instagram.com/superlysam/Follow me on Facebook:https://www.facebook.com/superlysam

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0:00

73. Why Dieting Worked In The Past

Reclaim Your Plate ·

2023/03/09

If you lost weight quickly in the past by doing a diet and you are not seeing the SAME results in the same timeframe when you try to lose weight the sustainable way, this episode is for you. I’m getting spicccyyy.Let’s connect:Private 1:1 Coaching - Let’s break diet habits you’ve created that have you falling off on the weekends and help you fuel your body with foods you actually like so you can lose 20 pounds and feel confident keeping it

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0:00

72. The Power Of 3 Meals A Day

Reclaim Your Plate ·

2023/03/08

Eating 3 meals a day was how I stopped waiting until midnight for my calories to reset to eat more. I stopped carrying MyFitnessPal with me. It helped me be in control of my body and weight. It is how I stopped dieting forever. In this episode, I share with you how eating 3 meals a day will change the way you see and approach food. You will see how much portion control you have without forcing yourself to be a calorie deficit. You will BE IN CONTROL of your plate for good! Tune in. :)Let’s

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0:00

71. Deadlines vs Checkpoints For Your Weight Goal

Reclaim Your Plate ·

2023/03/01

There’s really no TRUE deadline when you lose 20 pounds because after you lose it, you still have to maintain it. It is not something you just check off and be done with. This is why I share how setting multiple checkpoints every 6 weeks to measure your progress is HOW you will succeed in this journey. I also go into the mindset shifts you need to keep in mind if you want to keep off the 20 pounds. Tune in! :)Let’s connect:Private 1:1 Coaching - Let’s break diet habits you’ve created that

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0:00

70. What Happens After You Lose Weight

Reclaim Your Plate ·

2023/02/15

What happens after you lose your first 5, 10, 15, 20+ pounds? How can you lose more weight without trying to ADD more to your plate? In this episode, I share with you why the quality of your habits is more important than adding MORE habits to focus on. I also share the different weight loss phases AND the biggest mistake I see that can sabotage the weight loss progress you’ve created for yourself. Tune in! :)WE START TODAY!!!— Register for the FREE Masterclass “Know Exactly What To Eat To

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69. Your Thoughts About Your Body

Reclaim Your Plate ·

2023/02/08

The way you think about your body will impact your progress. It will determine how fast or slow you go in your weight loss journey. If you think calling yourself fat every morning is going to motivate you to work harder— Wrong! In this episode, I share some of my favorite thoughts to help me be kind to my body and enjoy the process. Tune in. Register for the FREE Masterclass “Know Exactly What To Eat To Lose 20 Pounds” happening on Feb 15th @ 6pm CST:

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0:00

68. Wrong Habits To Focus On When Losing 20 Pounds

Reclaim Your Plate ·

2023/02/01

You can’t focus on the quality of your healthy habits until you’ve built the healthy habits first. When you focus too much on perfecting the food on your plate, making sure you can hit the gym 5x a week when you haven’t built the habit of not working through your lunch break and moving your body in a way that feels easy, you will SLOW down your progress. In this episode, I share what not to focus on that will waste time and help you see your next steps so you don’t get overwhelmed. You’ll

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