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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

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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11:49

95. How To Control Your Sweet Tooth

Reclaim Your Plate ·

2023/08/02

Feeling like sweets is the MAIN reason why you can't lose weight? You gotta listen to this episode. I share how you can get in control of your sweet tooth in a non-restricting way and help you understand your brain better when you are surrounded by delicious donuts and ice cream so you can feel confident having sweet cravings vs going overboard and letting it stop you from losing 20 pounds. It's a good one. :) Let’s connect for 6 months 1:1 coaching- Let’s break diet habits you’ve created

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22:33

94. Building Your Maintaining Identity

Reclaim Your Plate ·

2023/07/26

When you struggle to maintain the weight you've lost, it's because you haven't built your maintaining identity yet. This is crucial after years of dieting and feeling like you can never get this whole weight loss thing down. In this episode, I share how you can exercise your maintaining identity now even if you haven't lost weight yet but you are building healthy eating or workout habits or if you've lost 10 pounds and trying to figure out how you've done it. All of this is required for you

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26:55

93. What NOT To Do When You're Not Losing Weight

Reclaim Your Plate ·

2023/07/19

When the scale isn't dropping or the mirrors ain't showing the changes you want to see in your body, it is easy to want to take a "break" because the results aren't there. This is the time where you can make HUGE mistakes by wanting to workout more and eat less. You might even be tempted to change your weight loss plan all at once and that's a no go. Tune in to listen what your next steps should be and get ready to take action. Let’s connect:Private 1:1 Coaching - Let’s break diet habits

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49:52

92. CLIENT STORY: Taking Care Of Your Body Postpartum...

Reclaim Your Plate ·

2023/07/12

In this episode, my client Catalina Del Carmen shares her journey in the 6 months 1:1 coaching program. Cat shares how she healed her relationship with food, honor her body during pregnancy, and took care of her health in a sustainable way. Now Cat can motivate herself to get on a consistent momentum when it comes to working out and being intentional with her food without going back to Keto. Tuned in. :) Follow Catalina Del Carmen here: https://www.instagram.com/catdelcarmen/ Listen to

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19:54

91. How To Workout Consistently

Reclaim Your Plate ·

2023/07/05

If you struggle with staying consistent when it comes to your workouts where you go hard one week and then another week, working out feels like a chore, listen up! In this episode, I share with you why this is happening and the mindset shifts you need to make to take advantage of your time right now. Doesn't matter if you have a busy week back to back, you can make it happen. Let's go! Let’s connect:Private 1:1 Coaching - Let’s break diet habits you’ve created that have you falling off on

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26:50

90. How To Lose Weight In The Summer

Reclaim Your Plate ·

2023/06/28

If you think summer is the HARDEST time to lose weight because there's so much going on with lots of good food and you think it's impossible to stay consistent, listen to this episode. I share how you can take advantage of summer and use it as a way to help you overcome the holiday challenges and create a healthy lifestyle that's sustainable. When you figure summer out, you can tackle ANY other season! Let’s connect:Private 1:1 Coaching - Let’s break diet habits you’ve created that have you

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16:12

89. What To Do When It Taste SO GOOD

Reclaim Your Plate ·

2023/06/21

If you struggle with stopping yourself when that pizza or donut taste JUST SOOO GOOD, it’s a sign you are eating from an emotional hunger place. Now lemme be clear, emotional hunger isn’t a bad thing (I do it too!! 🤣) but when you want to lose 20 pounds, you gotta focus more on physical hunger. In this episode, I share the difference between physical hunger and emotional hunger and the 3 signs for each that you can look out for right now. When you know which one you are doing more of, it

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26:38

88. How To Get Out Of A Plateau

Reclaim Your Plate ·

2023/06/14

When the scale is stubborn and it’s not going down no matter how much you try to eat healthy or workout, your brain is gonna say you’re in a plateau. Don’t freak out!! A weight loss plateau can be frustrating but it is normal and part of the journey because our bodies LOVES saving energy. In this episode, I share 3 reasons why you are experiencing a plateau and how to overcome it depending on which category you fall into. Make sure to take a listen if you’ve been feeling stuck at the same

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