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    Fitness

    The Sam Plan Pod with Sam Gwaz

    This podcast is for all the girlies (men, you too) who learned at a young age to be ashamed and embarrassed of their bodies. Who maybe, even now, struggle to accept themselves and want (possibly need) to feel less alone. This podcast is also for those who want to LEARN how to be the absolute best versions of themselves (mentally and physically), without sacrifice and deprivation. I want to involve you guys in this, whenever you have a question, email me at samplanpod(at)gmail.com or DM me on Instagram @thesamplan

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    Copyright: © 2022

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    Latest Episodes:
    TSPP 057: Marathon Fall Out with Alex Rice Sep 16, 2025
    Show notes

    Alex Rice joins me.. yet again (lol)! We have talked about the training and positives of running a marathon...but what about the fall out? There were a lot of unanticipated negatives that came from the process (for me) and ever since I have been on a journey, ever since, to reconnect with myself, food, and exercise.

    Podcast Overview:

    • Training / nutrition summary
    • Marathon fall out
    • What did we learn?

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

    Follow me on Instagram, TikTok, and YouTube @thesamplan

    TSPP 056: New York City, Travel & Weight Gain with Alex Rice Aug 27, 2025
    Show notes

    New York City! Or as I like to refer to it: a foodies paradise. In this episode my friend and travel buddy, Alex Rice chat about our favorites as well as tips for avoiding long lines. At the mid way point we tap into our "travel mindsets" as it pertains to food and fitness, how that has changed over time and how we recover once we get back.

    Podcast overview:

    • NYC travel favorites and tips
    • Travel mindset, nutrition and weight gain
    • Travel mindset, fitness/exercise
    • Returning from travel, getting "back on track"

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

    Follow me on Instagram, TikTok, and YouTube @thesamplan

    TSPP 055: Half Marathon Jul 19, 2025
    Show notes

    I ran a half marathon! I wanted to give some insight on how I trained and prepped for my most recent race, the Nike After Dark Half Marathon! It was an evening race, which isn't the norm, so take that into consideration. I also wanted to take this opportunity to dive into why I am breaking up with distance training and the learning opportunity it presented me with. Podcast Overview: - my training for a half marathon - my nutrition for a half marathon - race day specifics - why I am breaking up with distance training*if I run a race, I will not be training for it! **if I go for a random long run - it will not be because I am prepared for it! I hope you enjoy and as always, if you have a question you want answered on my podcast, email samplanpod@gmail.com to submit. I am here to help and support YOU - because that is what life is all about! Follow me on Instagram, TikTok, and YouTube @thesamplan

    TSPP 054: Skinny Tok Apr 29, 2025
    Show notes

    SKINNYTOK?! A revival of the toxic thin ideal of the 90's and a new (big) trend on Tiktok. In this podcast I share my perspective, experience, and thoughts. All in hopes of shedding light on a dark topic and clarity where their uncertainty might exist.

    Podcast overview:

    • Beauty standards are just trends
    • We often learn through experimenting - the pendulum of extremes is a teaching moment
    • The fat phobia of skinny tok leads to women, young girls to harshly judge (hate) themselves
    • Embracing healthy over size
    • Longevity
    • The good side of Skinny Tok?

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

    Follow me on Instagram and TikTok @thesamplan

    TSPP 053: We Ran A Marathon Mar 27, 2025
    Show notes

    WE RAN A MARATHON! This is a special podcast because I'm joined by my brave friends, Alex and Layla. Three months ago when I approached them about the idea of running the LA Marathon..it didn't take much convincing! And here we are on the other side of it - ready to spill the beans:

    - would we run another?

    - what did we do well?

    - what would we change?

    - LA marathon specifics?

    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 and TikTok @thesamplan

    TSPP 052: I'm running a marathon Feb 26, 2025
    Show notes

    Welcome back to the podcast! It's been a minute since I've had a lot to share, but I'm back and ready to dive in. Marathon prep is in full swing!

    In this episode, I'm covering:

    • My journey with running and why I decided to sign up for a marathon
    • The details of my training plan (strength workouts, easy runs, and interval training)
    • My approach to nutrition (calories, protein, carbs, and all the essentials)
    • Supplement recommendations and things to keep in mind

    And of course, there will be a follow-up episode after the race. If you've got any questions or want me to dive into anything specific, feel free to reach out. I'm also open to case studies—send me your personal questions or scenarios, and I'd love to address them!

    You can email me at samplanpod@gmail.com. I'm always here to help and support YOU because that's 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 051: Alex Rice: Winter Arc Dec 03, 2024
    Show notes

    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
    Show notes

    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
    Show notes

    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
    Show notes

    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

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