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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

15:15

171. How To Follow Through For Real This Time

Reclaim Your Plate ·

2025/10/01

You don’t actually have a starting problem.You’vetaken thebefore pictures, boughtnew gym clothes, and felt motivated as heck on the first day, but after a while, that spark goes away.The real challenge for you is following through once it's no longer exciting AND when life gets busy.In this episode, I get into: -Why high-achieving women (especially women of color) keep overpromising — setting goals that sound good on paper but never fit real life. -How treating your weight loss like a

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17:38

170. Why Skipping Breakfast Is Keeping You Stuck

Reclaim Your Plate ·

2025/09/24

You probably think skipping breakfast is helping you save calories or “be disciplined,” but the truth is… It’s keeping you stuck in the exact same cycle you’ve been trying to break free from. In this episode, I get real with you about why intermittent fasting is glamorized in diet culture and why it backfires for women—especially women of color who are balancing demanding jobs, family, and cultural food traditions.Here’s what we cover: -How fasting triggers the restrict–overeat cycle -Why

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13:20

169. Let's Talk About: "I Love Food Too Much That's...

Reclaim Your Plate ·

2025/09/17

You don’t have to stop loving food to lose weight. In fact, the more you lean into that part of you, the easier weight loss becomes and inthis episode, Iwill shift your mindset to help you seewhy loving food is actually one of your biggest strengths for long-term weight loss.Here’s what we dive into: -Why chasing bland “diet foods” backfires and how eating what actually satisfies you keeps you full and consistent. -How to stop letting food be the only source of satisfaction and lean into

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11:54

168. Your Reset Is Setting You Back, Here's What To...

Reclaim Your Plate ·

2025/07/16

If you’ve ever told yourself, “I’ll just start fresh on Monday, OR I just need a reset and I'll be good,"this episode is for you. Resets feel like a good thing in your weight loss journey because it gives you the illusion of starting from a 'clean slate' with no mess up, no excuses. It also gives you a hit of motivation after a weekend of eating off-plan or skipping workouts. But here’s the truth, resetting is what keeps you in the loop of starting over; it's a mentality that's consistently

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34:06

167. Why You're So Smart But Can't Lose Weight

Reclaim Your Plate ·

2025/07/02

If you’re constantly saying,“I know what to do, I just don’t do it”this episode is for you. As a high achieving woman, you know you are great at work and very smart butit's not translating into your weight loss journey. You find yourself in this start and stop cycle and it's frustrating when you've followed weight loss plans in the past, done diets, you know you need to be in a calorie deficit but your results don’t match your knowledge. Here’s the truth, you’re not lacking discipline,

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34:07

166. Keeping Our Hmong Roots in Fine Dining with Chef...

Reclaim Your Plate ·

2025/06/18

In this episode, I sit down with award-winning Hmong American pastry chef and restaurant owner, Diane Moua. We talk about her journey from being the eldest daughter in a traditional Hmong household to opening Diane’s Place in Minneapolis, MN—a restaurant that honors her roots by serving dishes she grew up eating. Diane shares how not being surrounded by super sweet desserts growing up shaped her approach to pastry dishes, how moderation allows you to enjoy the foods you love, and how

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21:28

165. When Is The Best Time To Lose Weight?

Reclaim Your Plate ·

2025/05/21

Let’s talk about something that’s probably been on your mind lately: "Is now even the right time to lose weight?" Maybe you’ve been waiting for work to slow down, for summer to hit, or for life to just feel easier before you finally get back into but I’m here to coach you through a hard truth.In this episode, I break down the real reason you keep waiting, how that’s actually training your brain to not trust yourself, and why waiting for “more time” might be costing you more than you think

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64:56

164. How Hormone, Stress and Sugar Affect Your Weight...

Reclaim Your Plate ·

2025/04/23

The DUO is back!!! I am so excited to have my friend Naihomy Jerez who is a hormone and health coach back on the podcast to talk about the different types of hormones that affect your weight loss progress. If you've been consistent, working out week to week but the weight is not dropping, there might be something you need to look deeper into. In this episode, Naihomy shares her expertise on how sugar and stress impact our cravings, blood results after you get your physical annual check up,

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30:33

163. 3 Signs You're Mentally Quitting On Your Weight...

Reclaim Your Plate ·

2025/04/09

Before you stop working out and eating better, you mentally check out first. You start to believe your excuses, you tweak your weight loss plan to add more workouts or put less food on your plate, only to find that no matter what you do... the momentum is slowing down.I call this mentally quitting AND there are signs.In this week's episode, I share 3 signs you experience and how to overcome them so you can stop being in this on and off energy.The more you get to know how your brain tries to

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52:33

162. How Trauma Affects Your Consistency, Body Weight...

Reclaim Your Plate ·

2025/03/26

In this episode, I am welcomingDr. Alyssa Vang, a licensed psychologist and mental health advocate for the Hmong community. With over 20 years of clinical experience, Dr. Vang has worked extensively in trauma-focused therapy and early childhood mental health.We dive deep into the difference between therapy and coaching, helping you determine which one best fits your current season of life. Dr. Vang also sheds light on how mental health impacts the daily habits of Hmong women and women of

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9:10

161. Honest Thoughts About What's Coming...

Reclaim Your Plate ·

2025/03/12

Had to hop on the mic and share these raw thoughts with you without the fancy intro and outro. I've been going through a few shifts lately ever since I changed my podcast name on what I want this podcast to look, be and feel like. I feel like I am shedding layers on the way I used to approach and teach weight loss and I am going to take you along with me. Ain't no more surface level shizzz. In this episode, you will know what to expect from me going forward. We are still on a bi-weekly

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19:25

160. Stop "Making Up" for Missed Workouts and Do This...

Reclaim Your Plate ·

2025/02/05

Did you miss a workout and now you're trying to make yourself feel better by adding extra days to make up for it? In this episode, I am going to share how you can bounce back into your workout routine without trying to make up for it and how to shift your mindset to long-term consistency. Because the truth is, you aren't just going to workout to lose weight, you will be working out for the rest of your life to keep the weight off and be healthy—so the WAY you approach missed workouts will

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17:14

159. How To Be Consistent in 2025 To Lose Weight

Reclaim Your Plate ·

2025/01/22

I'm gonna say it... 2025 is the year you stay consistent to lose the mf weight you want lol. I am so serious. In this episode, I break down how you can stay consistent with your workouts AND meals by focusing on the things that matter. Not what the typical fitness influencers are doing or the Ozempic girlies to shortcut this weight loss process because that's not gonna keep the weight off.Here's what to expect in this episode: Why relying solely on motivation doesn’t work and how habits

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10:35

158. Updates From 2024 and Welcome To Reclaim Your Plate

Reclaim Your Plate ·

2025/01/08

In Q3 of 2024, I got this intuitive hit to change my podcast name to accurately reflect the work I do today & my values.I realized that every single client I’ve worked with & those of you who listen to the podcast every week had this similar theme of reconnecting back to your body because of the food on your plate (bye to western diets that doesn’t allow you to eat your cultural foods).And it finally clicked! The title reclaim your plate came to my heart and I instantly fell in love

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7:48

157. Stop Emotional Eating Today with This 5-Minute...

Reclaim Your Plate ·

2024/12/25

Enjoy this 5-minute meditation to help you stop emotional eating today. This is a resource I created for my 1:1 clients in the 6-month program and I know it will help you tap into your body's wisdom, feel the sensation, and process your emotions instead of going to food to soothe yourself temporarily. If you've been struggling with emotional eating, I want to remind you that you don't need another cookie-cutter meal plan. What you need is emotional awareness and support. The better you know

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21:24

156. Why Mainstream Weight Loss Diets Fail Women of...

Reclaim Your Plate ·

2024/12/18

Today's topic is all about why we, as women of color (WOC) need different weight loss support than our white peers. In a white-centered health/fitness industry where diets and workouts are focused on tracking calories and being on this journey "alone" (aka individualism culture), this approach doesn't work for our cultural foods or the roles we play at home (aka collectivism culture). This is a reminder that you do not need to strip your cultural identity and who you are to succeed in

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9:15

155. LOSE 5 POUNDS BY JANUARY PT 5: Celebrating...

Reclaim Your Plate ·

2024/12/13

I can't believe we are on day 5 of this series! Today is my favorite episode because it's a reminder that you will FEEL the progress before you see the progress. As you listen to each of these episodes and take small steps daily to see 5 pounds come off by January 2025, there will be a voice in your head telling you "There are no changes yet". At that moment, if you are not onto your mind, it will make retract your efforts and slow down the progress that you will see in the next couple of

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10:16

154. LOSE 5 POUNDS BY JANUARY PT 4: Get a Workout In...

Reclaim Your Plate ·

2024/12/12

I can't believe we are on day 4 of the 5-day series to help you lose 5 pounds by January 2025! I am busting a BIG misconception that delays your progress, which is thinking you need to do "certain" workouts to lose your first 5 pounds.When really, your first 5 pounds is all about consistency no matter what TYPE of workouts you do.If you get caught up in waiting until you have time to get a gym membership, drive to the gym, or believe that walking daily or working out from home doesn't

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13:27

153. LOSE 5 POUNDS BY JANUARY PT 3: How To Portion...

Reclaim Your Plate ·

2024/12/11

Day 3 of the lose 5 pounds by January is here! Today, I am diving deep into HOW your plate should look like when you portion for weight loss. The way I break this down, you will be able to use it with ANY food and not have to worry about eating super "clean" or if you love to eat take out, you won't be afraid of those delicious foods anymore. This is the method I use to never have to track calories and macros again but instead tune into my body and stop myself when I am full. Tune in

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15:24

152. LOSE 5 POUNDS BY JANUARY PT 2: How To Stop...

Reclaim Your Plate ·

2024/12/10

Today, we are kicking off day 2 of the 5-day lose 5 pounds by January 2025 series. In this episode, I share how to set up your eating schedule to be in a calorie deficit for the day. Once you set this up, you will snack less, feel more energized to workout, and set yourself up for success on the weekends. Ifyou are currently eating whatever and whenever without much planning, this one is for you because it's no longer going to cut it for your progress. You gotta be intentional about meal

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