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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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48. How To Stay Motivated To Lose Weight Consistently

Reclaim Your Plate ·

2022/06/08

Do you freak out when you start feeling unmotivated? Next thing you know, you see yourself slowly going back to your old habits of not eating healthy and working out when you don’t want that. In this episode, I share why this happens and how you can start creating motivation for yourself from a non-judgemental place to stay consistent. 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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47. Goal Abandoning

Reclaim Your Plate ·

2022/06/01

Do you set a weight goal and then forget about it? You find yourself going through the year realizing you haven’t made the progress you want to make when you look in the mirror. You tell yourself “Omg! the year is almost over and I haven’t reached the goals I set yet!”. No problem, in this episode, I share with you why you abandon the weight loss goals you set for yourself and how you can be aware of this cycle so you can stay committed to the process. This will leave you to never abandon

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46. BONUS How To Lose 5 Pounds in 5 Weeks Without...

Reclaim Your Plate ·

2022/05/25

Losing 5 pounds can be a simple process. You don’t have to force yourself to eat clean overnight or spend hours at the gym to see results in 5 weeks. In this episode, I give you a sneak peek of a FREE workshop I am hosting in-person in MN on May 29th, 2022. You will be blown away at how you’ve been overcomplicating losing weight and be consistent for once.To register for the FREE event, visit the link here:

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45. When You've Tried Everything and Still Haven't...

Reclaim Your Plate ·

2022/05/18

You may feel stuck after trying everything you can to lose weight and I get it. In this episode, I share with you why telling yourself you’ve tried everything is keeping you from building a healthy sustainable lifestyle that you want with the dream body you crave. You will walk away knowing exactly the missing link that kept you stuck all along and stop cutting corners for good.Let’s connect:Follow me on Instagram at: https://www.instagram.com/superlysam/Follow me on

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44. Having A Strong Support System To Lose Weight...

Reclaim Your Plate ·

2022/05/11

Losing weight is hard when you feel like you don’t have a strong support system. You want to have dinner dates with your hubby but you don’t want to fall off track. You want to get some drinks with your friends but you feel like you need to wait until you lose all the weight to go out in public. In this episode, I share how you can feel supported right now and how you can get the people you love onboard so you don’t have to miss out. Let’s connect: Follow me on Instagram at:

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43. Meal Planning vs Meal Prepping

Reclaim Your Plate ·

2022/05/04

Do you feel like meal planning just takes too much time but you know that it will help you lose weight? Often times you feel that way because you’re mixing up meal planning and meal prepping when they are two different tasks. In this episode, I share the difference between them and help you come up with the easiest meal plan and meal prepping process that will leave you out of the kitchen in less than 30 mins. Are you ready?Let’s connect:Follow me on Instagram at:

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42. Building Your Weight Loss Identity

Reclaim Your Plate ·

2022/04/27

This is the missing piece to help you lose weight for good. You probably search for the best way to lose weight on Google and find yourself watching weight loss transformation on YouTube BUT you just can’t get yourself to do it with all the information you collected. In this episode, I share why that happens. You will learn how to become the healthier version of yourself without worrying about your old habits coming back.Let’s connect:Follow me on Instagram at:

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41. How To Eat Foods You Like In Moderation

Reclaim Your Plate ·

2022/04/20

It can be confusing when you want to enjoy your favorite chocolate dessert and cookies but you’re worried you might be eating too much where you won’t lose weight. In this episode, I break down how you can eat your favorite foods in moderation so you don’t have to diet AND still lose weight at the same time.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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40. What To Do When You're Gaining Weight Again

Reclaim Your Plate ·

2022/04/13

It can be upsetting when the scale goes up after you’ve been eating clean and doing your workouts. You don’t want to lose your progress and start from square 1 again. Guess what? Problem solved! In this episode, I share with you what happened and how to simply fix the weight gain so you can get back on track without stress. 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

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39. Loving Yourself While Losing Weight

Reclaim Your Plate ·

2022/04/06

Is it possible to love yourself AND lose weight at the same time? UHH YES! In this episode I share with you why hating the way you look and eat isn’t going to help you stay consistent and how you can make your weight loss journey be a self-love journey. Are you ready?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

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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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