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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

17:01

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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26:15

87. A Healthy Approach To Weight Loss

Reclaim Your Plate ·

2023/06/07

If you often wonder whether you are approaching your weight loss the healthy way, I need you to listen to this episode. I share 3 ways to check in with yourself when it comes to your 20-pound goal on whether your goal is what you truly want or if it’s what society, your mom, or diet culture want for your body. When you understand how to do this yourself, it makes losing 20 pounds more manageable because it is coming from true intentions. With this, you can enjoy the journey and spot the

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16:46

86. How To Know When You're Ready To Start Losing Weight

Reclaim Your Plate ·

2023/05/31

Let’s connect: Private 1:1 Coaching - Let’s break diet habits you’ve created that have you falling off on the weekends and help you fuel your body with foods you actually like so you can lose 20 pounds and feel confident keeping it off:https://docs.google.com/forms/d/e/1FAIpQLSfDES2k0ZD4WS_SV4YtIl5j_f456jADlGBRlGMaKyXtZoWoog/viewform Follow me on Instagram at:https://www.instagram.com/superlysam Follow me on Facebook:https://www.facebook.com/superlysam

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14:46

85. When Progress Isn't Fast Enough

Reclaim Your Plate ·

2023/05/24

Let’s connect: Private 1:1 Coaching - Let’s break diet habits you’ve created that have you falling off on the weekends and help you fuel your body with foods you actually like so you can lose 20 pounds and feel confident keeping it off:https://docs.google.com/forms/d/e/1FAIpQLSfDES2k0ZD4WS_SV4YtIl5j_f456jADlGBRlGMaKyXtZoWoog/viewform Follow me on Instagram at:https://www.instagram.com/superlysam Follow me on Facebook:https://www.facebook.com/superlysam

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47:06

84. The Exact Steps To Lose 20 Pounds This Year

Reclaim Your Plate ·

2023/05/17

Let’s connect: Private 1:1 Coaching - Let’s break diet habits you’ve created that have you falling off on the weekends and help you fuel your body with foods you actually like so you can lose 20 pounds and feel confident keeping it off:https://docs.google.com/forms/d/e/1FAIpQLSfDES2k0ZD4WS_SV4YtIl5j_f456jADlGBRlGMaKyXtZoWoog/viewform Follow me on Instagram at:https://www.instagram.com/superlysam Follow me on Facebook:https://www.facebook.com/superlysam

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27:30

83. How To Enjoy The Weight Loss Process

Reclaim Your Plate ·

2023/05/10

Let’s connect: Private 1:1 Coaching - Let’s break diet habits you’ve created that have you falling off on the weekends and help you fuel your body with foods you actually like so you can lose 20 pounds and feel confident keeping it off:https://docs.google.com/forms/d/e/1FAIpQLSfDES2k0ZD4WS_SV4YtIl5j_f456jADlGBRlGMaKyXtZoWoog/viewform Follow me on Instagram at:https://www.instagram.com/superlysam Follow me on Facebook:https://www.facebook.com/superlysam

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0:00

82. Impulsive vs Intentional Food Decisions

Reclaim Your Plate ·

2023/05/03

Knowing the difference between impulsive vs intentional food decisions is how you are going to build a healthier relationship with food. When you know the WHY behind your impulsiveness, you can start to change the eating habits you are not proud of and make adjustments to your next meal to lose 20 pounds. In this episode, I share why the goal isn’t to be perfect with ALL of your food decisions but to know if it’s actually what you want or just out of unhealthy habits. Tune in. :) Let’s

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0:00

81. How To Portion Without Tracking Calories

Reclaim Your Plate ·

2023/04/26

Guess what? You’re not gonna be carrying MyFitnessPal with you forever AND you won’t be keeping track of a food journal 24/7. There will come a point in your journey where you will need to trust your eyeballs when it comes to portioning and in this podcast episode, I’ll show you how so you can feel confident with your portions no matter where you are. I share a concept called ‘Having a moment with your food’ that I help my clients do in order to lose 20 pounds without ever tracking calories

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0:00

80. Building Your Belief Bank To Stay Consistent

Reclaim Your Plate ·

2023/04/19

Motivation doesn’t just come and go, you actually create it with the way you are talking to yourself. In this episode, I teach you how to build your belief bank to help you generate motivation and consistency when you don’t feel like getting that workout in or being intentional with your food. Tune in. :)Let’s connect:Private 1:1 Coaching - Let’s break diet habits you’ve created that have you falling off on the weekends and help you fuel your body with foods you actually like so you can

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181 results

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