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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

36:40

TSPP 018: Gut Health with Emily Lewis

The Sam Plan Pod with Sam Gwaz ·

2023/02/14

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 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,

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16:35

TSPP 017: Why Women Suck At Losing Weight

The Sam Plan Pod with Sam Gwaz ·

2023/01/31

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 powerful it is. 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

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18:53

TSPP 016: Training Basics

The Sam Plan Pod with Sam Gwaz ·

2023/01/17

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! 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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17:03

TSPP 015: New Years Resolutions

The Sam Plan Pod with Sam Gwaz ·

2023/01/03

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 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

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36:16

TSPP 014: Sister Sessions: 2022 Wrapped

The Sam Plan Pod with Sam Gwaz ·

2022/12/27

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 come up with by emailing me at: samplanpod(at)gmail.com Follow me on Instagram: @thesamplan and TikTok @thesamplan This is an Operation Podcast production For more information, please contact us

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19:46

TSPP 013: Holiday Food & Physique Changes

The Sam Plan Pod with Sam Gwaz ·

2022/12/20

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 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

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19:15

TSPP 012: Combating Negative Self-Talk

The Sam Plan Pod with Sam Gwaz ·

2022/12/13

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 culture. Opportunity for negative self-talk is everywhere. And it is not inconsequential. In this episode, we dive into how powerful words are and tools for creating more positive space. If you have a question

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16:54

TSPP 011: 5 Things I Would Never Do as a Nutrition...

The Sam Plan Pod with Sam Gwaz ·

2022/12/06

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 else I included and why! This is a safe space, 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

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23:10

TSPP 010: How I Know What My Body Needs Nutritionally

The Sam Plan Pod with Sam Gwaz ·

2022/11/29

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 macro and micronutrients (briefly). This is a safe space, 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

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01:16:45

TSPP 009: Sister Sessions - Travel

The Sam Plan Pod with Sam Gwaz ·

2022/11/23

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 hope is it inspires you to grab a friend and do the same OR go on a solo trip! Either way, you're not going to want to miss this episode. If you have a question you want answered on my podcast, email

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18:03

TSPP 008: Body Confidence or Body Neutrality?

The Sam Plan Pod with Sam Gwaz ·

2022/11/16

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 parts that make you who you are. 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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22:39

TSPP 007: 30 Things I’ve Learned in My 30 Years

The Sam Plan Pod with Sam Gwaz ·

2022/11/08

I turned the big THREE-OH this past year and ever since I’ve wanted to create this episode! In this episode, I share thirty things I’ve learned and have found to be powerful and profound in my thirty years of life. Topics ranging from body image to health and fitness to simple life lessons. 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:

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46:38

TSPP 006: Sister Session: Growing Up and Body Image

The Sam Plan Pod with Sam Gwaz ·

2022/11/02

My sister is way cooler than I am (lol seriously) so I am stoked to be giving her more of a platform to share her light with the world! We are 13 months apart in age and while we were more at odds as kids - we couldn’t be better friends now. In this episode we discuss our childhoods, growing up with body image issues, and beauty expectations. 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

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45:56

TSPP 005: HMDS 120 km Race in the Moroccan Sahara Desert

The Sam Plan Pod with Sam Gwaz ·

2022/10/26

Ever wanted to do a 120 km race in the Moroccan Sahara desert?? lol well, three months ago it wasn't even on my radar. Two months ago I decided to take a leap into the unknown - proving to myself that I can do hard things and setting out to bring purpose back into my training and nutrition as opposed to the aesthetic benefits. Now two days ago (10/20/2022) I finished the 4-day race, embracing all the heat and sand, and let me tell you - it was an adventure of a LIFETIME! Not only were the

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19:17

TSPP 004: My Current Nutritional Philosophy

The Sam Plan Pod with Sam Gwaz ·

2022/10/18

What is my current nutrition philosophy? My view of nutrition and my relationship with food has been nothing but a rollercoaster. As I believe modern beauty expectations, being a student of life, and experiences inspire it to be. This episode details my journey with macros, Veganism, and how I choose to fuel my body based on those experiments. I hope it inspires you to go on your own journey of discovery! If you have a question you want answered on my podcast, email samplanpod(at)gmail.com to

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24:37

TSPP 003: My Current Training Goals and Philosophy

The Sam Plan Pod with Sam Gwaz ·

2022/10/11

Fitness, regardless of what is driving me, has always been something I've enjoyed. In this episode I dive into my (relationship) history with exercise, what I've learned, experienced, as well as what I"m currently working towards. 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

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20:08

TSPP 002: How to Be Okay With Weight Gain

The Sam Plan Pod with Sam Gwaz ·

2022/10/06

How do I accept weight gain? Most of my life I believed there was no accepting it, only correcting it. In this episode, I discuss the world we live in, built to nurture insecurities and to make money off of those insecurities. I walk you through how I have been able to find peace in my changing body and how I have embraced whatever my body looks like while doing my best to be healthy and happy. if you have a question you want answered on my podcast, email samplanpod(at)gmail.com to submit. I am

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23:04

TSPP 001: How I Healed From My Eating Disorder

The Sam Plan Pod with Sam Gwaz ·

2022/10/06

In this episode, I walk you through my 10-year battle with an eating disorder and how I found (cultivated) peace with food and with my body. I am not a licensed eating disorder (ED) specialist or mental health professional - nor am I YOURS. The following is simply what happened to work for me. Discretion is advised. If you or someone you know if struggling, the following are amazing resources to seek help: - NEDA is a nonprofit organization- you can find free/low-cost support options and even call,

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04:35

Welcome to The Sam Plan Pod!

The Sam Plan Pod with Sam Gwaz ·

2022/10/06

Welcome! 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

en

59 results

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