Reclaim Your Plate

Losing 5 pounds can be a simple process. You don’t have to force yourself to eat clean overnight or spend hours at the gym to see results in 5 weeks. In this episode, I give you a sneak peek of a FREE workshop I am hosting in-person in MN on May 29th, 2022. You will be blown away at how you’ve been overcomplicating losing weight and be consistent for once. To register for the FREE event, visit the...

You may feel stuck after trying everything you can to lose weight and I get it. In this episode, I share with you why telling yourself you’ve tried everything is keeping you from building a healthy sustainable lifestyle that you want with the dream body you crave. You will walk away knowing exactly the missing link that kept you stuck all along and stop cutting corners for good. Let’s connect: Fol...

Losing weight is hard when you feel like you don’t have a strong support system. You want to have dinner dates with your hubby but you don’t want to fall off track. You want to get some drinks with your friends but you feel like you need to wait until you lose all the weight to go out in public. In this episode, I share how you can feel supported right now and how you can get the people you love o...

Do you feel like meal planning just takes too much time but you know that it will help you lose weight? Often times you feel that way because you’re mixing up meal planning and meal prepping when they are two different tasks. In this episode, I share the difference between them and help you come up with the easiest meal plan and meal prepping process that will leave you out of the kitchen in less...

This is the missing piece to help you lose weight for good. You probably search for the best way to lose weight on Google and find yourself watching weight loss transformation on YouTube BUT you just can’t get yourself to do it with all the information you collected. In this episode, I share why that happens. You will learn how to become the healthier version of yourself without worrying about you...

It can be confusing when you want to enjoy your favorite chocolate dessert and cookies but you’re worried you might be eating too much where you won’t lose weight. In this episode, I break down how you can eat your favorite foods in moderation so you don’t have to diet AND still lose weight at the same time. Let’s connect: Follow me on Instagram at: https://www.instagram.com/superlysam/ Follow me...

It can be upsetting when the scale goes up after you’ve been eating clean and doing your workouts. You don’t want to lose your progress and start from square 1 again. Guess what? Problem solved! In this episode, I share with you what happened and how to simply fix the weight gain so you can get back on track without stress. Let’s connect: Follow me on Instagram at: https://www.instagram.com/superl...

Is it possible to love yourself AND lose weight at the same time? UHH YES! In this episode I share with you why hating the way you look and eat isn’t going to help you stay consistent and how you can make your weight loss journey be a self-love journey. Are you ready? Let’s connect: Follow me on Instagram at: https://www.instagram.com/superlysam/ Follow me on Facebook: https://www.facebook.com/sup...

If you think you have to meal prep 7-day a week, spend your Sunday afternoon batching your chicken breast and broccoli in your containers so you can microwave them when lunch comes around — wrong. You don’t have to do that kind of meal planning if you want to enjoy variety in your foods to help you stay on track to lose weight. Tune into this episode where I share with you 3 methods to help you me...

My client Pajar was a burnt out mom that was out of shape for the past 8 years with 3 kids. When she joined 1:1 coaching, she dropped 7 pounds and felt the most confident in her skin. Not only that, her relationship with the food got so much better to the point where she no longer feels guilty. In today’s episode, she talks about how she balances prioritizing her health and taking care of her fami...

I went on a 5 pound challenge near the end of 2021. I wanted to feel better, look leaner and get stronger. Through this journey, there were times when I wanted to give up. I didn’t always feel motivated but I kept going. In this episode, I share with you my top 5 lessons I learned that you can implement today to keep you moving forward in your weight loss goals. Don’t give up yet. Let’s connect: F...

Knowing exactly what to eat to lose weight can be confusing when you’ve done keto, whole 30, no sugar no flours diets after another. In this episode, I share with you the main skill you need to build in order to stop seeing food as “good” or “bad” and feel confident in the foods you like to eat going forward. This episode is made for you if you are done doing diets and ready to commit to losing we...

In this episode, my client Khou got transparent on the challenges of weight loss while losing 10 pounds. She talks about the moment when she almost gave up but decided to stay committed and change her body and relationship with food for the better. Coming from the Asian (Hmong) culture, she speaks about how she constantly put others first with many responsibilities on her plate and the struggle of...

Are you tired of punching numbers in MyFitnessPal daily to determine whether or not you are eating too much? You feel like the app is controlling your food and it almost feels restricted. In this episode, I share with you a tool I use with my 1:1 clients to help them stop tracking calories by tuning into their bodies to give them signals on when it’s time to eat. You can easily do that for you too...

If you have a hard time staying consistent in your weight loss journey because you can’t always make it to the gym, you’ll want to tune into this episode. I share with you the difference between home and gym workouts and how your ability to succeed in weight loss is not determined by your location. I go in-depth on clients I’ve worked with that’s done both and have lost weight. You can do it too....

In this episode, I name 4 mistakes that keep you from achieving your weight loss goals when the New Year hits. You’ll understand why you couldn’t lose weight last year and the year before that and get out of that cycle. You’ll leave this episode having a clear path on where to start and trust the process. Let’s connect: Follow me on Instagram at: https://www.instagram.com/superlysam/ Follow me on...

Losing your first 20+ pounds can feel a bit scary. The number feels too big and almost impossible. In this episode, my client Melissa and I will go over how to set small goals to help you feel more confident. Starting with your first 1, 2, 3, 4, 5 pounds is all it takes for you to start seeing results in the mirror. If you struggle with never hitting your weight loss goals, this episode is for you...

If you tend to fall off your diet after a couple of weeks, this episode is for you. You’ll learn how to stick to your meal plan and create your own so you have the flexibility to work around it versus eating boring foods. Trust me when I tell you this is how you can stay consistent and lose weight for good, it is. Let’s connect: Follow me on Instagram at: https://www.instagram.com/superlysam/ Foll...

We have a special guest! In this episode, my client Duacha will share with you how she lost 25 pounds without feeling lonely and missing out on all the fun things her friends do. We break down the types of healthy eating habits Duacha created over time to lose and maintain her weight loss through the 1:1 coaching program. If you struggle with body insecurities, overeating, and drinking alcohol, th...

If you find yourself constantly setting weight-loss goals but never getting around to them, it doesn’t mean that you don’t want it bad enough. In this episode, I share with you two weight loss phases that you go through so you can understand why you are not losing weight and what needs to happen in order for you to start seeing changes in your body and eating habits. It’s a simple shift that will...

Feeling nervous during the holiday season because you don’t want to mess up your progress? In this episode, I share with you 3 simple tips that will help you gain control around all the good food and not overeat without drinking a TON of water before your meal. Seriously, that was not fun when I used to do it. You will be able to get back on track easier after your feast and feel confident before...

Want a deep dive on nutrition from a Registered Dietitian? Meet my friend Steph. In this episode, we go over how you can take simple steps to start losing weight today without leaving the foods you love out of it. Let’s connect: Follow me on Instagram at: https://www.instagram.com/superlysam/ Follow me on Facebook: https://www.facebook.com/superlysam Private 1:1 Coaching - Let’s break diet habits...

Hating how you look on your way to lose weight is the worst thing you can do for yourself. It will leave you feeling dreadful and unmotivated to do workouts and eat healthy. In this episode, I share with you 3 steps to help you love exactly where you are so you can reach your weight goal with a positive mindset. Let’s connect: Follow me on Instagram at: https://www.instagram.com/superlysam/ Follow...

Struggling with shoving food down your throat when you feel sad, stressed, or bored? Or do you find yourself not being able to stop when you’ve had enough because the chips and cookies just taste so good? In this episode Coach Sam dives into 3 ways to help you overcome emotional eating so you can stop when you’ve had enough to eat to lose weight. Tune in now. Let’s connect: Follow me on Instagram...

Do you feel like you ruin your weight loss progress after a dinner date or when you demolish the Uber eats meal? In this episode, Coach Sam share with you a unique meal planning method that teaches you how to stay on track while you are on go. You won’t feel guilty, you’ll love the plan you have and feel confident with your food choices while losing weight. Let’s connect: Follow me on Instagram at...