The Sam Plan Pod with Sam Gwaz

Latest Episodes:

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

Show notes

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

Show notes

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".

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

Show notes

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?

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

Show notes

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

Show notes

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

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

Show notes

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

and TikTok @thesamplan

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

TSPP 041: Kate Morton: Periods, Seed Cycling, and Nutrient Needs Feb 14, 2024

Show notes

Kate Morton is a Registered Dietitian, founder of Funk It Wellness, SXSW speaker and menstrual health advocate. Kate has a master's degree in Human Clinical Nutrition and focuses on menstrual health and anti-diet culture education. After completing her studies, Kate moved to New Zealand where she began working with wellness start-ups to develop nutritionally sound products in the "better for you" market. While in New Zealand, Kate started to presume a more holistic way of living that led her to dive deeper into the science of hormones and cyclical living. Kate's mission is to empower all menstruators to have autonomy over their bodies and learn to make peace with food and their cycles. Kate's Instagram: @carbsandkate Funk It Wellness Website: funkitwellness.com

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 040: New Year's Goal Setting Jan 09, 2024

Show notes

Join me for some 2024 goal setting! A new year brings some exciting opportunities - so much potential. But how can we maximize it? Make the most of it? In this podcast I talk you through my New Year's routine: gratitude & reflection + goal setting & planning. So get your pens and notepads ready. This one is interactive and requires some work!

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 039: Food Freedom Dec 20, 2023

Show notes

Let's talk about food freedom. As someone who spent most of her life dieting and restricting food - building a positive relationship with all food was scary and difficult. How are you supposed to unlearn everything you've ever been taught about food and how your body should look?? In this episode, I discuss the benefits of food freedom, the negatives, and how to achieve it.

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 038: Alex Rice: Mental Health, Body Image, and Gift Guides Dec 05, 2023

Show notes

Welcome back to the pod, Alex Rice! Alex is a certified cool girl (check her out on IG @alexricee to see what I mean), an incredible Trainer/Health Coach, and just so happens to be one of my favorite people on the planet. In this episode we dive deeeeep into mental health; Alex's experience with anxiety, mine with an eating disorder, and ways we've learned to cope and heal. We also chat about what an anomaly Alex is - having a positive relationship history with food, exercise, and (mostly) body image and share some of our gym girl unnecessary necessities (gift suggestions). I hope you guys learn a ton! You can find Alex on IG @alexricee and TikTok @alexricee_

Follow me on Instagram: @thesamplan

and TikTok @thesamplan

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

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