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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

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38. The Easiest Way To Meal Plan To Lose Weight

Reclaim Your Plate ·

2022/03/30

If you think you have to meal prep 7-day a week, spend your Sunday afternoon batching your chicken breast and broccoli in your containers so you can microwave them when lunch comes around — wrong. You don’t have to do that kind of meal planning if you want to enjoy variety in your foods to help you stay on track to lose weight. Tune into this episode where I share with you 3 methods to help you meal plan easily.Let’s connect:Follow me on Instagram at:

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37. CLIENT STORY: Losing 7 Pounds Without Mom Guilt...

Reclaim Your Plate ·

2022/03/23

My client Pajar was a burnt out mom that was out of shape for the past 8 years with 3 kids. When she joined 1:1 coaching, she dropped 7 pounds and felt the most confident in her skin. Not only that, her relationship with the food got so much better to the point where she no longer feels guilty. In today’s episode, she talks about how she balances prioritizing her health and taking care of her family. Her health journey became a self-love journey. Let’s connect: Follow me on Instagram at:

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36. 5 Lessons I Learned Losing 5 Pounds

Reclaim Your Plate ·

2022/02/10

I went on a 5 pound challenge near the end of 2021. I wanted to feel better, look leaner and get stronger. Through this journey, there were times when I wanted to give up. I didn’t always feel motivated but I kept going. In this episode, I share with you my top 5 lessons I learned that you can implement today to keep you moving forward in your weight loss goals. Don’t give up yet. Let’s connect:Follow me on Instagram at: https://www.instagram.com/superlysam/Follow me on

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35. Basic Blueprint Series: Deciding What Should You...

Reclaim Your Plate ·

2022/01/26

Knowing exactly what to eat to lose weight can be confusing when you’ve done keto, whole 30, no sugar no flours diets after another. In this episode, I share with you the main skill you need to build in order to stop seeing food as “good” or “bad” and feel confident in the foods you like to eat going forward. This episode is made for you if you are done doing diets and ready to commit to losing weight the sustainable way without restriction. As we start this Basic Blueprint Series, come

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34. CLIENT STORY: 10 Pounds Down Without Tracking...

Reclaim Your Plate ·

2022/01/19

In this episode, my client Khou got transparent on the challenges of weight loss while losing 10 pounds. She talks about the moment when she almost gave up but decided to stay committed and change her body and relationship with food for the better. Coming from the Asian (Hmong) culture, she speaks about how she constantly put others first with many responsibilities on her plate and the struggle of choosing to prioritize her mental health and well-being daily. If you struggle to be on the

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33. Basic Blueprint Series: How To Lose Weight...

Reclaim Your Plate ·

2022/01/13

Are you tired of punching numbers in MyFitnessPal daily to determine whether or not you are eating too much? You feel like the app is controlling your food and it almost feels restricted. In this episode, I share with you a tool I use with my 1:1 clients to help them stop tracking calories by tuning into their bodies to give them signals on when it’s time to eat. You can easily do that for you too. You’ll walk away knowing exactly whether you are overeating or if you are just snacking out

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32. Basic Blueprint Series: Home vs Gym Workouts

Reclaim Your Plate ·

2022/01/05

If you have a hard time staying consistent in your weight loss journey because you can’t always make it to the gym, you’ll want to tune into this episode. I share with you the difference between home and gym workouts and how your ability to succeed in weight loss is not determined by your location. I go in-depth on clients I’ve worked with that’s done both and have lost weight. You can do it too.As we start this Basic Blueprint Series, come back next week as we continue to go into details

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31. Avoid These New Year Resolution Weight Loss Mistakes

Reclaim Your Plate ·

2021/12/29

In this episode, I name 4 mistakes that keep you from achieving your weight loss goals when the New Year hits. You’ll understand why you couldn’t lose weight last year and the year before that and get out of that cycle. You’ll leave this episode having a clear path on where to start and trust the process.Let’s connect:Follow me on Instagram at: https://www.instagram.com/superlysam/Follow me on Facebook:https://www.facebook.com/superlysamPrivate 1:1 Coaching - Let’s break diet habits you’ve

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30. CLIENT STORY: How Melissa Lost 25 Pounds Setting...

Reclaim Your Plate ·

2021/12/22

Losing your first 20+ pounds can feel a bit scary. The number feels too big and almost impossible. In this episode, my client Melissa and I will go over how to set small goals to help you feel more confident. Starting with your first 1, 2, 3, 4, 5 pounds is all it takes for you to start seeing results in the mirror. If you struggle with never hitting your weight loss goals, this episode is for you. Start your new year's resolution with confidence! Let’s connect: Follow me on Instagram at:

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29. Sticking To Your Meal Plan To Lose Weight...

Reclaim Your Plate ·

2021/12/15

If you tend to fall off your diet after a couple of weeks, this episode is for you. You’ll learn how to stick to your meal plan and create your own so you have the flexibility to work around it versus eating boring foods. Trust me when I tell you this is how you can stay consistent and lose weight for good, it is.Let’s connect:Follow me on Instagram at: https://www.instagram.com/superlysam/Follow me on Facebook:https://www.facebook.com/superlysamPrivate 1:1 Coaching - Let’s break diet

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28. CLIENT STORY: 25 Pounds Down Without FOMO and...

Reclaim Your Plate ·

2021/12/11

We have a special guest! In this episode, my client Duacha will share with you how she lost 25 pounds without feeling lonely and missing out on all the fun things her friends do. We break down the types of healthy eating habits Duacha created over time to lose and maintain her weight loss through the 1:1 coaching program. If you struggle with body insecurities, overeating, and drinking alcohol, this one is for you. Let’s connect: Follow me on Instagram at:

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27. Wanting vs Deciding To Lose Weight

Reclaim Your Plate ·

2021/12/01

If you find yourself constantly setting weight-loss goals but never getting around to them, it doesn’t mean that you don’t want it bad enough. In this episode, I share with you two weight loss phases that you go through so you can understand why you are not losing weight and what needs to happen in order for you to start seeing changes in your body and eating habits. It’s a simple shift that will leave you feeling confident about what you want to do to lose weight successfully this

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26. How To Have Control Over The Holidays To Lose Weight

Reclaim Your Plate ·

2021/11/24

Feeling nervous during the holiday season because you don’t want to mess up your progress? In this episode, I share with you 3 simple tips that will help you gain control around all the good food and not overeat without drinking a TON of water before your meal. Seriously, that was not fun when I used to do it. You will be able to get back on track easier after your feast and feel confident before the New Year starts.Let’s connect:Follow me on Instagram at:

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25. Lose 20 Pounds With a Simple Nutrition Plan Ft....

Reclaim Your Plate ·

2021/10/27

Want a deep dive on nutrition from a Registered Dietitian? Meet my friend Steph. In this episode, we go over how you can take simple steps to start losing weight today without leaving the foods you love out of it. Let’s connect:Follow me on Instagram at: https://www.instagram.com/superlysam/Follow me on Facebook:https://www.facebook.com/superlysamPrivate 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

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24. 3 Simple Steps To Love Your Body Right Now...

Reclaim Your Plate ·

2021/10/20

Hating how you look on your way to lose weight is the worst thing you can do for yourself. It will leave you feeling dreadful and unmotivated to do workouts and eat healthy. In this episode, I share with you 3 steps to help you love exactly where you are so you can reach your weight goal with a positive mindset.Let’s connect:Follow me on Instagram at: https://www.instagram.com/superlysam/Follow me on Facebook:https://www.facebook.com/superlysamPrivate 1:1 Coaching - Let’s break diet habits

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23. 3 Ways To Spot and Stop Emotional Eating To Lose...

Reclaim Your Plate ·

2021/10/06

Struggling with shoving food down your throat when you feel sad, stressed, or bored? Or do you find yourself not being able to stop when you’ve had enough because the chips and cookies just taste so good? In this episode Coach Sam dives into 3 ways to help you overcome emotional eating so you can stop when you’ve had enough to eat to lose weight. Tune in now.Let’s connect:Follow me on Instagram at: https://www.instagram.com/superlysam/Follow me on

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22. Losing Weight While Eating Out

Reclaim Your Plate ·

2021/09/29

Do you feel like you ruin your weight loss progress after a dinner date or when you demolish the Uber eats meal? In this episode, Coach Sam share with you a unique meal planning method that teaches you how to stay on track while you are on go. You won’t feel guilty, you’ll love the plan you have and feel confident with your food choices while losing weight.Let’s connect:Follow me on Instagram at: https://www.instagram.com/superlysam/Follow me on

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21. Physical vs Behavioral Goals

Reclaim Your Plate ·

2021/09/22

Losing weight sucks when you are playing the waiting game to see WHEN your body will change. It feels forever and it gets you stepping on the scale to validate yourself and avoid the mirror because you still feel fat. In this episode, Coach Sam dives into how you can stop feeling that way and feel confident in yourself throughout the weight loss process. This whole time you’ve been setting the wrong goals and in this episode, you’ll know exactly what you need to do to turn this around to

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20. 5 Weight Loss Mistakes I Made

Reclaim Your Plate ·

2021/09/15

After being on my journey for 8 years, I share with you my top 5 biggest weight loss mistakes that held me back from making more progress. This isn’t your typical “Carbs are not bad for you” and “You can eat after 9pm” mistakes. These mistakes are unheard of in the diet industry that will kill your progress. Tune into Coach Sam today.Let’s connect:Follow me on Instagram at: https://www.instagram.com/superlysam/Follow me on Facebook:https://www.facebook.com/superlysamPrivate 1:1 Coaching -

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19. When You're Not Losing Weight, Do This

Reclaim Your Plate ·

2021/09/08

If you feel like you’re doing everything but you’re not losing weight, this episode is for you. I’ll show you 3 reasons why you aren’t able to lose weight outside of your nutrition and workouts. When you feel like quitting, come back and listen to this as many times as you want.Let’s connect:Follow me on Instagram at: https://www.instagram.com/superlysam/Follow me on Facebook:https://www.facebook.com/superlysamPrivate 1:1 Coaching - Let’s break diet habits you’ve created that have you

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