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PODCAST

The Sam Plan Pod with Sam Gwaz

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

health & fitness fitness

All Episodes

01:49:56

TSPP 038: Alex Rice: Mental Health, Body Image, and...

The Sam Plan Pod with Sam Gwaz ·

2023/12/05

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

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01:06:28

TSPP 037: Lyndie Michaela: ED Recovery, Body Image,...

The Sam Plan Pod with Sam Gwaz ·

2023/11/21

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

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23:30

TSPP 036: Bulking AKA Building Muscle

The Sam Plan Pod with Sam Gwaz ·

2023/11/07

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

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01:18:18

TSPP 035: Sister Sessions: Dating

The Sam Plan Pod with Sam Gwaz ·

2023/10/25

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

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20:22

TSPP 034: Social Media

The Sam Plan Pod with Sam Gwaz ·

2023/10/11

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

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01:15:08

TSPP 033: Ida Bergfoth: Mastering Your Body & Mind

The Sam Plan Pod with Sam Gwaz ·

2023/09/19

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,

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16:53

TSPP 032: Strength VS. Femininity

The Sam Plan Pod with Sam Gwaz ·

2023/09/05

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 -

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01:02:21

TSPP 031: Chase Chewning: Healing and Health

The Sam Plan Pod with Sam Gwaz ·

2023/08/22

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

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24:11

TSPP 030: Binge Eating

The Sam Plan Pod with Sam Gwaz ·

2023/08/08

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

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39:15

TSPP 029: Sister Sessions: Quitting Your Job

The Sam Plan Pod with Sam Gwaz ·

2023/07/25

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

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19:07

TSPP 028: The History of Diet Culture in America

The Sam Plan Pod with Sam Gwaz ·

2023/07/11

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 -

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01:38:14

TSPP 027: Pregnancy, Body Changes, Motherhood, and...

The Sam Plan Pod with Sam Gwaz ·

2023/06/20

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

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18:02

TSPP 026: Breakups and Heartbreak

The Sam Plan Pod with Sam Gwaz ·

2023/06/06

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

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48:57

TSPP 025: Social Media, Body Image, and a Healthy...

The Sam Plan Pod with Sam Gwaz ·

2023/05/23

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

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15:36

TSPP 024: Balance

The Sam Plan Pod with Sam Gwaz ·

2023/05/09

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

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01:08:04

TSPP 023: Sister Sessions: Childhood Trauma

The Sam Plan Pod with Sam Gwaz ·

2023/04/25

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

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20:19

TSPP 022: Full Day of Eating

The Sam Plan Pod with Sam Gwaz ·

2023/04/11

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

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01:21:50

TSPP 021: Insecurities and Building a Healthy...

The Sam Plan Pod with Sam Gwaz ·

2023/03/28

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

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22:34

TSPP 020: Sports Supplements

The Sam Plan Pod with Sam Gwaz ·

2023/03/14

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

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13:53

TSPP 019: Alcohol & Me

The Sam Plan Pod with Sam Gwaz ·

2023/02/28

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

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