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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

25:03

127. Why You Don't Follow Through With Losing Weight

Reclaim Your Plate ·

2024/03/13

If you talk yourself out of a workout and eating healthy every single time, this episode is for you. I know there’s a lot of shame when you tell yourself you’ll do something and then you don’t follow through. In this episode, I share 4 reasons why this is happening and how you can overcome it right now to start taking action to lose 20 pounds. Because trust me, you cannot TAKE this personally. There is something not working with your weight loss plan that makes it hard for you to stay

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14:48

126. Invisible Progress

Reclaim Your Plate ·

2024/03/06

When you feel like you’re not making any physical changes in the mirror after doing your workouts and eating healthy, you have to create an invisible progress list. This list includes all of the wins you can celebrate right now outside of how you look. This list is going to help you see what is working and what you need to get better at to help you keep making consistent progress. In this episode, I share how this list helped me stay consistent in my weight loss journey for the past 11

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13:58

125. Committing To Your 20 Pound Weight Loss Goal

Reclaim Your Plate ·

2024/02/28

To lose 20 pounds AND keep it off is a lifelong commitment. It is not a 3-6 months side project you just do by eating healthy and working out then stopping when you reach it. When you do this, you will be in the losing and gaining cycle over and over again. This is why in this episode, I share how you can stay committed to the 20 pounds goal beyond the 20 pounds. Cause guess what? You will be taking care of your body and health for the rest of your life. So you gotta prepare for the long

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13:44

124. Grieving Your Old Fit Body

Reclaim Your Plate ·

2024/02/21

It’s time to let go of how your body used to look like. I know you were once fit. I know you were once active. I know you were once smaller even though you thought you were overweight. Whatever it is, you’re not there anymore and wishing that you will GET back to there when you set the 20 pound goal will disappoint you. That’s because this journey has to look different this time. Wanting old bodies = bringing back old eating and workout habits that no longer serve you in this present

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45:50

123. CLIENT STORY: Starting Over To Lose 12 Pounds...

Reclaim Your Plate ·

2024/02/14

My client Claudia is back on the podcast! She lost 12.6 pounds in 6 months 1:1 coaching and in this episode, she shares how she did it without dieting while eating Mexican food. We go in depth on the mindset shift she needed to have, the eating and workout habits she had to build one step at a time to get here. Claudia did the damn work and now she’s keeping the weight off as a lifestyle that feels sustainable. Tune in!Listen to part 1 of Claudia’s story here on episode #114 on Spotify:

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41:44

122. CLIENT STORY: Protect Your Health and Leave a...

Reclaim Your Plate ·

2024/02/07

In this episode, I have a raw honest conversation with my client Julie about how she protected her health by leaving a toxic job for an internship. She shares how the stressful work environment drained her energy and how it didn’t motivate her to workout. She shares how she came into 6 months 1:1 coaching wanting to lose 10 pounds and how she changed her weight loss goal halfway to meet her body where it was at by taking it one step at a time. She is now living a healthy lifestyle where she

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23:18

121. How to Trust The Weight Loss Process

Reclaim Your Plate ·

2024/01/31

When you find yourself doubting whether you should start switching things up by restricting more and workout longer, you’re not trusting the process. For this episode, I give you 4 ways to trust the weight loss process so you can see it all the way through without making the same mistakes I did. When you are impatient, you get quick results that don’t last or you add more and become LESS consistent than before. That’s not going to happen here. Get ready to start having the confidence to

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10:43

120. What Type of Eater Are You?

Reclaim Your Plate ·

2024/01/31

I created a fun quiz to help you know what kind of eater you are to help you stop overeating. The biggest challenge when it comes to losing weight is eating when your body doesn’t need it. The better you get at identifying what eating patterns you have and how to manage it, the better you get at listening to your body and only eating when you’re hungry. This is how you keep the weight off for good because you are not relying on MyFitnessPal or the points you get from weight watchers to tell

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18:37

119. Why Are You Eating?

Reclaim Your Plate ·

2024/01/24

Knowing the WHY behind your eating is going to help you lose more weight than worrying about WHAT you’re eating. The WHY will help you see a pattern with the snacks and food choices you make and show your TRUE unfiltered eating habits. When you care too much about WHAT to eat, you are not really changing your eating habits but instead you’re replacing it with a meal plan that won’t make the healthy eating habit stick. This will eventually show up when you start gaining weight again. In this

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31:12

118. My 10K Race Lessons

Reclaim Your Plate ·

2024/01/17

I freaken did it! I ran my first ever 10K and it went amazing. I had my best running pace, hit 3rd place in my age group and it was something I did not expect but the training I did was worth it for the growth. In this episode, I share with you 5 lessons I learned training for this race that will help you lose 20+ pounds. It’s time to take it 1 pound at a time just like 1 mile at at time ;). If you are struggling to stay committed every time you start losing weight, get ready to know

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42:39

117. How To Stay Consistent and Motivated for Years...

Reclaim Your Plate ·

2024/01/10

Today’s podcast, I have my friend/collegaue Naomi Kong to share a deep conversation with you around staying consistent and motivated for years. Her and I have been in the fitness/weight loss industry for over 6+ years and in this episode, we share what keeps us going, how our journey and goal has evolved as we changed– Cause your fitness/weight loss plan doesn’t stay the same OKURT. You’ll learn how to not let perfectionism get in the way when you’re starting, be okay with being a beginner

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53:28

116. CLIENT STORY: Listen To Your Body To Lose Weight...

Reclaim Your Plate ·

2024/01/03

My client Kia went from being disconnected to her body, skipping meals, feeling sluggish and being the heaviest weight she’s ever been TO becoming strong ASF in her body, energized mentally and being able to take care of health and be the healthiest she’s ever been after losing her mom and grandma. In this episode, Kia tells it all. The highs, lows and the challenge she faced being in the 6 months 1:1 coaching program and how she became a different person one tiny step at a time by focusing

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17:33

115. The Truth About Keeping The Weight Off

Reclaim Your Plate ·

2023/12/27

The biggest misconception about maintaining your weight after you lose 20+ pounds is thinking the number on the scale is going to stay the same ALL the time. You’re wrong– if you expect the same number on the scale every morning, it will drive you crazy. In this episode, I share the truth about keeping the weight off and how that looks like on the scale and how to create a strong connection with your body that you’ll feel confident enough to adjust your eating and workout habits when you

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58:49

114. CLIENT STORY: Creating Space To Lose 20 Pounds...

Reclaim Your Plate ·

2023/12/20

When you have that 20 pound goal in mind, you gotta create SPACE for it otherwise you won’t lose weight. Change cannot happen if everything stays the same right? ;) In this episode, my client Claudia shares how she created emotional and physical space to lose 12.6 pounds in 6 months 1:1 coaching– AND we are not even done coaching yet!! I can’t wait for you to hear how Claudia overcame burnout and prioritzed her body and health after years in the higher education system. Not only that,

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15:51

113. Setting The Right Weight Loss Goal

Reclaim Your Plate ·

2023/12/13

Not sure if your weight number goal should be 5, 10 or 20+ pounds? Maybe you really want to go for 20 pounds but you think it won't happen so you settle to aim for 10 pounds. In this episode, I teach you how to find the right weight number for you so that it motivates you and keeps you consistent. If you pick a goal that's "too small" or "too easy", you won't make different decisions in the way you eat and workout. If it's too hard, you'll get overwhelm and get it into "f*ck it mentality"

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21:23

112. Sweet Series Pt 1 - Rewarding and Punishing...

Reclaim Your Plate ·

2023/12/06

This episode is for you if you let yourself have sweets when you’re doing good in your workouts OR you get into the f*ck it mentality bc you messed up on your diet and binge on sweets. In this IG live I repurposed, I share 4 steps you need to take to have control over your sweet tooth by eliminating the toxic reward and punishing mindset. When you do this, you’ll enjoy sweets without guilt and stop being afraid about your progress. Let’s connect: Private 1:1 Coaching - Let’s break diet

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20:11

111. Preference vs What Works To Stay Consistent...

Reclaim Your Plate ·

2023/11/22

When you struggle with consistency, it's because you are expecting yourself to workout and eat a certain way when really, you cannot be picky. You don't need to meal prep every single meal, maybe takeout is the best option right now. OR let's say you love working out in the mornings but something came up and now your brain is saying the whole day is wasted because you didn't get your workout in even tho you have a 2pm available. In this episode, I share how your own preference of workout

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58:34

110. How To Manage Work Stress and Say No To Your...

Reclaim Your Plate ·

2023/11/15

Work stress WILL not help you lose 20 pounds. Your body is going to be so busy making sure it can manage it that it will not grant your body wishes. This is why I have a special guest Carla Santamaria, a career coach for women of color to help you navigate work challenges. Carla shares how to get out of a toxic work environment and say no to your boss while helping you make BANK at the same time. You will learn how to do this and decrease your stress so you can focus on your health. Get

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20:56

109. End Of The Year Pressure To Lose 20 Pounds QUICKLY

Reclaim Your Plate ·

2023/11/08

It’s near the end of the year. If you are having major doubts because you told yourself 2023 was gonna be the year you lose 20 pounds but it didn’t happen yet, you need to listen to this episode. I share with you how to deal with the end of the year pressure so that you don’t get into the diet mindset where you restrict the heck out of yourself OR the f*ck it mentality where you give yourself a free pass to eat as much as you want during the holidays and start fresh in the new year. Cause

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18:20

108. 20 Pounds Checkpoints To Keep You On Track

Reclaim Your Plate ·

2023/11/02

Have you ever wonder whether or not you’re on track to lose 20 pounds? In this episode, I share how you can create your own checkpoints to help you trust the process to keep going in the journey. If you don’t have checkpoints, it’s easy to rely on the scale and the scale ain’t gonna be friend everyday because it’s supposed to go up and down ALL THE TIME. By tuning into this episode, you will know exactly how losing 20 pounds is going to look, feel and be for you instead of comparing your

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