The Sam Plan Pod with Sam Gwaz

TSPP 051: Alex Rice: Winter Arc Dec 03, 2024

What is a "Winter Arc"? My bestie, Alex Rice joins the pod to define and set up for the next season (winter is coming!). In this episode we address the mental and physical benefits of this concept as well as the struggle of a drop in temperature, shorter days, and so many cookies around every corner. For so many, this is a time of feeling "out of control" but my hope is that we can all reclaim a piece of that and bring intention to what often seems unintentional (weight gain). As a reminder - nobody has it all figured out. We are all learning and I hope you join us in this coming season of discovery.

Follow me on Instagram: @thesamplan
and TikTok @thesamplan

This is an Operation Podcast production. For more information, please contact us at info@operationpodcast.com

TSPP 050: Sister Sessions: ENDOMETRIOSIS! Nov 26, 2024

Statistically, 1 in 10 women have it - but how many struggle through years of pain before arriving to that diagnosis? Yale Medicine claims that, on average, there is a four-to-11-year delay between the onset of symptoms and diagnosis (and treatment). SO LETS TALK ABOUT IT. Maybe your IBS is actually...Endometriosis? Of course, speak to your health care provider and advocate for yourself - no one else will do a better job than YOU. As always, if you have a question you want answered on my podcast, email samplanpod@gmail.com to submit. I am always here to help and support YOU - because that is what life is all about!

Follow me on Instagram: @thesamplan
and TikTok @thesamplan

This is an Operation Podcast production. For more information, please contact us at info@operationpodcast.com

TSPP 049: Dating Oct 31, 2024

Relationships are a focal point to health and longevity (no debate needed here) - which makes "modern dating" the perfect topic to expand upon and hopefully get some guidance from two of my favorite "experts"; Joe (my high school ex boyfriend) and his bff Art. Both are highly eligible bachelors in Manhattan (in case you or anyone you know might be interested) *wink wink

In this podcast we discuss,

- dating app do's and don't

- 1st date icks

- app algorithms

- and so much more

As always, if you have a question you want answered on my podcast, email samplanpod@gmail.com to submit. I am always here to help and support YOU - because that is what life is all about!

Follow me on Instagram: @thesamplan
and TikTok @thesamplan

This is an Operation Podcast production. For more information, please contact us at info@operationpodcast.com

TSPP 048: Tracking, Macros, and Fat Loss Aug 15, 2024

Welcome to the pod! This is heavily requested Q&A regarding my recent "transformation", if you will. *TRIGGER WARNING* I do touch on eating disorders, recovery, and dieting/calorie restriction in this episode. Questions: - what made you start tracking again when you did? - do you track macros/calories consistently? - what did you observe with tracking / what did you change? - how did you know when it was time to take a break from tracking? As always, if you have a question you want answered on my podcast, email samplanpod@gmail.com to submit. I am always here to help and support YOU - because that is what life is all about!

Follow me on Instagram: @thesamplan
and TikTok @thesamplan

This is an Operation Podcast production. For more information, please contact us at info@operationpodcast.com

TSPP 047: Lyndie Michaela: Fat Loss to Maintenance Jul 30, 2024

Welcome back Lyndie (@itsgivinglorify on IG)! Lyndie is an incredible trainer, nutrition and lifestyle coach who specializes in sustainability. In this episode, we talk a lot about macro tracking, food, and the mental challenges of it all! If you're not following Lyndie, you should be.

As always, if you have a question or topic you want addressed on my podcast, email samplanpod(at)gmail.com to submit. I am always here to help and support YOU - because that is what life is all about!

Follow me on Instagram: @thesamplan
and TikTok @thesamplan

This is an Operation Podcast production. For more information, please contact us at info@operationpodcast.com

TSPP 046: Cardio vs Weights Jul 09, 2024

The internet has been saying, "Don't lift, don't run, just walk"... but what are the implications of this advice? what are the negative consequences? How much of each plays a role in health and longevity? This podcast aims to offer that answer with prescriptive advice for curating an optimal, health-focused approach. If you want to learn more about optimizing health span, not just life span - check out Peter Atia's book "Outlive: The Science and Art of Longevity".

As always, if you have a question or topic you want addressed on my podcast, email samplanpod(at)gmail.com to submit. I am always here to help and support YOU - because that is what life is all about!

Follow me on Instagram: @thesamplan
and TikTok @thesamplan

This is an Operation Podcast production. For more information, please contact us at info@operationpodcast.com

TSPP 045: Rim to Rim Jun 13, 2024

RIM TO RIM AT THE GRAND CANYON! On May 31st, 2024 I set off with some friends to take on what only 1% of park visitors do…rim to rim. The route is about 21-24.6 miles, over 5000 feet in elevation gain, incredibly hot, and what makes rim to rim more difficult is no matter where you start and end... you're leaving the hard part for the very end (the slow climb up). This podcast is of course to share my experience - but also to help you take it on yourselves, if you dare! And I really really hope you do. First I’ll walk you through the preparation (planning logistics, training, and nutrition), then I’ll take you through a play by play of how it all went down (from start time to snacks I brought), and I’ll finish up by sharing any learning objectives. If I were to do it again…what I would do differently?

As always, if you have a question or topic you want addressed on my podcast, email samplanpod(at)gmail.com to submit. I am always here to help and support YOU - because that is what life is all about!

Follow me on Instagram: @thesamplan
and TikTok @thesamplan

This is an Operation Podcast production. For more information, please contact us at info@operationpodcast.com

TSPP 044: Fat Loss Apr 10, 2024

QUESTION - HOW DO I GET LEANER? As a fat loss expert, I want to lend myself to this conversation. Particularly as a lot of people pursue a smaller body going into summer and (too often) dive into methods that are more harmful than helpful in the long run. In this pod I aim to answer the questions… -What are the important elements of weight loss? -How to assess calorie needs? -How to assess protein needs? -What about the other macros? -How does training change for a weight loss program? -How can training aid in a leaner body composition? -What about IF or keto or other weight loss options? If you have any questions or are interested in some 1-on-1 coaching, email me samplanme@gmail.com for info! Here to serve.

Follow me on Instagram: @thesamplan
and TikTok @thesamplan

This is an Operation Podcast production. For more information, please contact us at info@operationpodcast.com

TSPP 043: Chef Whitney Aronoff: Healing Your Body Through Food Mar 26, 2024

On today's podcast, Whitney Aronoff joins me to discuss the value of food for healing and how impactful energy is to health and the foods that we eat. We discuss her journey overcoming gut issues and an auto-immune disease and how she uses food to elevate her own life and those she works with. IT'S IS SUCH A GREAT ONE and I hope you all learn as much as I did. Chef Whitney is a personal chef where she crafts custom meal plans for clients, guiding them towards their best lives and is the founder of High Vibration Foods. Whitney healed herself of an auto-immune disease and chronic digestive issues with food by attending culinary school at The Natural Gourmet Institute in New York City. By studying Eastern and Western philosophies of healing with food she uncovered the root causes of her suffering. Through her blog, Starseed Kitchen, she shares seasonal high vibration recipes and her line of organic spice blends, High Vibration Foods that she launched in 2020 and is now available at Erewhon Market. Whitney firmly believes that the healthiest meal one can eat is the one prepared at home. Chef Whitney’s goal is to share her culinary knowledge to empower people to cook nourishing meals in their own kitchens.

Connect with Whitney Aronoff:

Whitney's Instagram: @whitneyaronoff
Starseed Kitchen Website: starseedkitchen.com
High Vibration Living podcast

As always, if you have a question or topic you want addressed on my podcast, email samplanpod(at)gmail.com to submit. I am always here to help and support YOU - because that is what life is all about!

Follow me on Instagram: @thesamplan
and TikTok @thesamplan

This is an Operation Podcast production. For more information, please contact us at info@operationpodcast.com

TSPP 042: Q&A Mar 05, 2024

Welcome back to the pod! Today is all about answering frequently and hopefully helpful questions. Starting off with more in-depth responses to complicated questions like, "How to help yourself not feel guilty after eating certain things? Tips and tricks to not fixate on the scale or tracking foods?" And finishing off with more quick responses to questions like, "Do you get upset with yourself for failing or not eating what you should’ve? Best creatine on the market? What is the difference between training for strength and training for muscle building? Would you rather live with a goat or a bird?" And so much more! I hope you enjoy and as always, if you have a question or topic you want addressed on my podcast, email samplanpod(at)gmail.com to submit. I am always here to help and support YOU - because that is what life is all about!

Follow me on Instagram: @thesamplan

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