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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

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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45:14

107. Manifest Losing 20 Pounds Ft. Dr. Norma Reyes

Reclaim Your Plate ·

2023/10/25

The workout routine and meal plan is one part of the puzzle when you want to lose 20 pounds. The other piece is WHO you are in the journey and how you figure that out is practicing being the 20 pound version of you right now. How does she think? How are her habits? What happens when things don’t go her way and missed a workout? In this episode, I have my mastermind sister Dr. Norma Reyes, who is a spiritual and manifestation coach to share manifestation techniques with you. Whether you

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12:02

106. Give Yourself Permission To Eat What You Want

Reclaim Your Plate ·

2023/10/19

If you want to stay consistent with your healthy eating habits, you HAVE to give yourself permission to eat what you want to eat WHEN you want it. This cannot just happen on vacations or when a special holiday comes up (hello we got Halloween! That means lots of treats!). In this episode, I teach you how to give yourself permission right now to eat without feeling the guilt. The more you do this, the consistent your eating healthy will be. Listen in. Let’s connect: Private 1:1 Coaching -

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28:48

105. Weight Loss and Alcohol

Reclaim Your Plate ·

2023/10/18

In this episode, I share how alcohol impacts your weight loss progress and how to create balance by thinking about the relationship you WANT to have with alcohol when you’ve lost the 20 pounds. Because the truth is, you are allowed to enjoy night outs with your girls, have a glass a wine with steak but there’s a healthy way of doing this without sacrificing your progress. Get ready and tune in. This is gonna be a spicy one for those of you who LOVE to drink or feel like you need to drink at

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56:29

104. CLIENT STORY: Taking Baby Steps To Lose Weight...

Reclaim Your Plate ·

2023/10/12

I have a special guest! My client Sunem is sharing her diet journey to now losing weight her own way eating foods she loves. She's more in tune with her body instead of letting a calorie app and a meal plan control her. In this episode, she shares tangible steps to help you get up and do your workout taking baby steps. Not just that, she'll share how you can motivate yourself even to make progress even when you don't feel like it. It's a good one. Follow Sunem here:

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16:22

103. Collecting Evidence To Stay Consistent

Reclaim Your Plate ·

2023/10/11

If you're not making every movement count as a workout or you're not celebrating being intentional with your food even though it was ONE meal out of the day, you will not sustain this journey. When you lose 20 pounds as a lifestyle, you have to collect evidence (aka track your progress) to prove to yourself YOU'RE DOING IT. If you get picky about how your workout and meals should look like, you will strive for perfection = no motivation to stay consistent. Tune into this episode and get

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18:04

102. Stop Rushing To 20 Pounds

Reclaim Your Plate ·

2023/09/20

After you lose 20 pounds, it's just the beginning of your journey. Why? Because you still have to maintain it and how you'll do that is keeping up with the healthy eating and workout habits you've been doing this entire time. In this episode, I share why you shouldn't rush the journey to lose 20 pounds because when you do, you'll gain it all back. The journey is required to help you build long lasting habits that sticks AND help you prepare yourself to be the person that can maintain the

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25:44

101. How To Stay Motivated To Lose Weight

Reclaim Your Plate ·

2023/09/13

Motivation can be a REAL struggle if you are not clear about 3 things in your weight loss journey. In this episode, I share what those 3 things are to help you identify which one needs work and help you determine what you need to add to your motivation plan to keep going. After this episode, you'll learn how to have control over your motivation and make changes to the 3 things I mentioned as you evolve through your weight loss journey. Stay tuned! Let’s connect: PURCHASE YOUR $35 TICKETS TO

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38:48

100. SPECIAL EPISODE ft. My Weight Loss Story

Reclaim Your Plate ·

2023/09/06

It's been a long time coming. I can't believe we are at 100 episodes! For this special edition, I want to highlight my 10-year journey with you because 2023 marks my 10-year weight loss anniversary. This milestone is huge for me but it doesn't stop here. In this episode, you'll see the struggles I went through with theyo-yo diets, my body image issues, and my relationship with food and the scale. You'll see the mindset and growth it took to get here today. If you want to create a

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17:01

99. Creating Your Emotion Emergency Plan

Reclaim Your Plate ·

2023/08/30

Emotional eating can be a b*tch especially when you feel hella guilty after downing on a pint of Ben & Jerry's. In today's episode, I share how you can create your emotion emergency plan so you know exactly what to do when you get the itch to eat something sweet to feel better just for a few minutes. Emotional eating only brings temporary joy and happiness, which isn't worth it for your body and health. Tune in now. Let’s connect: PURCHASE YOUR $35 TICKETS TO MY 10 YEAR WEIGHT LOSS

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14:12

98. The 1 Day Weight Loss Plan

Reclaim Your Plate ·

2023/08/23

If you overthink losing 20 pounds because you feel like there’s so much WORK you need to do to achieve it, I need you to follow a 1-day weight loss plan. This helps you choose your food choices and workout routine 1 day at a time so you can keep yourself accountable to do them the next day vs worrying about the entire week. When you think way too far ahead and end up not taking any action right now, you cannot be consistent and won’t see progress. The 1-day plan has helped my clients lose

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21:16

97. How To Lose Weight Without Your Partner

Reclaim Your Plate ·

2023/08/16

I know it can be challenging when you are ready to prioritize your body and weight loss goals but the person you love so much isn't ready for this journey yet. And guess what? You might even get irritated when they are out here eating good while you're trying to eat "clean". In this episode, I share how you can honor your body + honor your partner's body/timeline. Through it all, you will see that you can still have fun with them outside of health stuff. If they try to eat a double bacon

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8:49

96. You're NOT Married To Your Meal Plan

Reclaim Your Plate ·

2023/08/09

What happens if you change your mind when you’ve already meal planned? In this episode, I bust a myth around meal planning to help you take a flexible approach where you can be prepared so you don’t eat everything around you when you’re HANGRY. This will help you stay on track with your food to lose 20 pounds and approach food from a non-restricting place. After listening, you will see how fun meal planning can be and make changing your mind not a problem when you want to eat outside of

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177 results

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