The Sam Plan Pod with Sam Gwaz

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...

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 mi...

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...

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 pho...

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 questi...

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 essen...

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...

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 e...

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,...

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...

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 su...

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 - chec...

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...

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...

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...

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...

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"...

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! As always, if you have a question or topic you want add...

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.  As always, if you have...

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...

Welcome to the podcast, Lyndie Michaela (@healthynative)! Lyndie is a Macro Coach, Trainer, and Certified Muscle Mommy (check her out on IG for proof). In this episode we talk about our similar journeys of struggling and sacrificing to be small, how Lyndie overcame her disordered eating habits, and what her current goals are (even how and what she's doing to reach them). I hope you enjoy and learn...

Bulking! Embracing muscle growth and strength helped me build a better relationship with my body, my size, and power. I hope it can do the same for you! This episode is all about how to build muscle..but doing so in a way that is both ideal and realistic for you. I hope you get a lot out of it! Join my 'Build With Me' program: https://my.playbookapp.io/sam-gwaz As always, if you have a question or...

DATING! Join my sister and I as we discuss my recent re-entry into the dating world. The pros and cons of online dating, my hesitations with it, my strategy with online dating (what I like and don't like) and finishing off the episode with some -icks. ENJOY! 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 hel...

In this pod I want to talk about social media in two ways - 1. The good/bad parts of it. How I've been influenced by social media and then 2. How to grow one? How to build a successful business on social media. Again, my experience with it but also any tips and suggestions I might have. Enjoy! As always, if you have a question or topic you want addressed on my podcast, email samplanpod(at)gmail.co...

Special guest, Ida Bergfoth ( @idabergfoth ) joins the podcast! Ida is an incredible transformation coach (body and mindset) & bodybuilder with the social media size to prove it! In this episode we chat about Ida's past and how she has learned to not only become the master of her body- but the master of her mind and life. I hope this podcast leaves you inspired and empowered!  Follow me on Instagr...