The Sam Plan Pod with Sam Gwaz

Strength vs. femininity - are they synonyms? Antonyms? What's the deal? My younger self would have hated the idea of being associated with strength and It's been a block to my full potential most of my life. Join me in discussing where that might come from and how I chose to overcome it to pursue a happy, healthy, and fulfilling life. As always, if you have a question or topic you want addressed o...

Special guest, Chase Chewning joins the podcast! Chase is the founder and host of Ever Forward Radio with over 750 episodes devoted to health and quality of life. In this episode we chat about his life, past traumas, and the ways he has used his wealth of knowledge to curate his most optimal and fulfilled life. So much value in this episode, ENJOY!  As always, if you have a question or topic you w...

This is an  Operation Podcast production. Binge eating. What is it? Why does it happen? How can I get over it? In this podcast I walk you through my personal experience suffering with binge eating disorder as well as recovering from it. I briefly mention how beneficial journaling was for me- the questions I asked myself can be found in my 30-day journal:  https://www.thesamplan.co/product/journal/...

Sister Sessions are back! This time around my sister, Hannah, joins the pod for a conversation about quitting her job; switching the narrative from a negative to a positive one, prioritizing happiness and health, and finding the confidence to trust the journey. I hope you enjoy! If you have a question or topic you want answered on my podcast, please email samplanpod(at)gmail.com to submit. I am al...

As a young girl who struggled painfully to meet the beauty standards of the time (thin as a rail) I wanted to dive into the history of beauty expectations as well as the diet culture that was always quick to back it up. This episode covers a lot of time, in a short amount of time. I hope it gets you thinking and you learn a little something! if you have a question or topic you want answered on my...

Whether you're a mom or not, this episode covers it all! Carly-Ann Dell, mother, podcaster, author, business owner, and health coach (among so many other things) joins the pod and we dive head first into her experience of going from bodybuilder to wife to mom all within about a year! She shares the difficulties of pregnancy, mental health, and redefining what "works" for her. Want more from Carly?...

Breakups are some of the most common and underrated traumatic events. In this episode, I talk about mine and share what has helped me heal. Below are a few journal prompts - which are a great way to help you heal and move on after a breakup. The theme here is… breakups suck - but it is when we feel the most friction that we learn the most. But you have to put in the work! What do you miss about yo...

In this episode I ask Alex Rice, a social media superstar in the fitness space, what it's like to have 1 MILLION FOLLOWERS, what insecurities she's faced, what her food habits look like, and so much more. Connect with Alex Rice: Instagram: @alexricee   TikTok: @alexricee_  Train with Alex on her app, link in her bio! Connect with Sam Gwazdauskas: Instagram: @thesamplan TikTok: @thesamplan This is...

Is balance really that big of a deal? In this episode, I chat about what balance means to me and the important role it plays in creating a healthy, happy, fulfilled life! As always, if you have a question you want answered 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 a...

Instead of asking someone (or thinking), "What is wrong with you?", we should be asking, "What happened to you?" -because so much of who we are and how we behave can point back to how we were raised and the environment we grew up in. This episode dives into the how and why through the pages and conversations in the book "What Happened to You?" by psychologist, neuroscientist, and childhood trauma...

What do you typically eat in a day? Knowing what to eat in a day is a difficult thing for a lot of people. I'm not perfect, what I do might not work for you - but there are a lot of strategies I implement and purpose behind what I eat (80% of the time). In sharing what that is, I hope it is helpful for you and helps you put more thought into what you're eating and why! As always, if you have a que...

Paula is a top tier fitness and lifestyle coach and when we met in 2019 - we instantly bonded over our shared love of fitness, food, and golden retriever's - but also our shared history of growing up in arguably the most toxic point of diet culture. In this episode we cover body awareness, a history of extreme dieting, and the power of mindset in curating a sustainable, healthy lifestyle. Connect...

If your goal is strength, power, endurance, muscle gain or fat loss - what supplements do you need? In this episode I go over all of the supplements I take as well as some popular ones that I personally do not. It's an overwhelming and intimidating topic, hopefully this episode makes it less so! If you have a question you want answered on my podcast, email samplanpod(at)gmail.com to submit. I am a...

Is the risk worth the reward? In this episode, I share my history with alcohol and dive into why I rarely drink these days.  If you have a question you want answered 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  pro...

Gut health is all the rage right now... and for good reason! Join myself and holistic gut practitioner and health & wellness coach, Emily Lewis ( @coachemmylewfit ) as we dive into all things gut health. If you have a question you want answered 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 Ins...

Have you ever wondered why it's so difficult for women to lose weight while it seems so effortless for men? In this episode, I walk you through concepts like evolution, hormonal differences, and so much more. My hope is it helps you better understand and mostly appreciate your body and how powerful it is. As always, if you have a question you want answered on my podcast, email samplanpod(at)gmail....

What do I think everyone should know about training and exercise science? In this episode I go over movement as medicine, goal setting, choosing appropriate reps and rest ratios, programming, and more. Maybe I go a tad beyond the basics... but I hope everyone can find it helpful and informative! If you have a question you want answered on my podcast, email samplanpod(at)gmail.com to submit. I am a...

How to make the most out of New Years Resolutions. This episode covers my past with setting New Years Resolutions with an emphasis on what I've learned - what has actually worked in helping me cultivate years of success with resolutions and goals. Lets make 2023 the best yet! If you have a question you want answered on my podcast, email samplanpod(at)gmail.com to submit. I am always here to help a...

What did you learn in 2022?? In this episode, I sit down with my sister Hannah and chat about top learning moments in the past year. Making space to reflect and express gratitude for the learning opportunities of the past year is always a profitable endeavor. Give it a go and let me know what you come up with by emailing me at: samplanpod(at)gmail.com Follow me on Instagram:  @thesamplan and TikTo...

How to navigate the holidays and accompanying physique changes? In this episode I cover common challenges of the holidays... indulging and weight gain. How I confront them, embrace the chance to practice body neutrality, and methods for making the most of this season of life! If you have a question you want answered on my podcast, email samplanpod(at)gmail.com to submit. I am always here to help a...

How do you combat negative self-talk? The holidays can often be a challenge for combating negative self-talk. Maybe it's all of the "when are you getting married, having kids, etc" questions, or the abundance of what were once vilified foods, or an increase to your waistline in a fat-phobic culture. Opportunity for negative self-talk is everywhere. And it is not inconsequential. In this episode, w...

I'm a sucker for trends so on this podcast I took a page out of TikTok's book and shared 5 things I would never do as a nutrition coach/personal trainer. From never encouraging restrictive eating patterns like IF and keto to not recommending supplements over whole foods. Tune in to find out what else I included and why! This is a safe space, so if you have a question you want answered on my podcas...

In this episode I walk you through my thought process when it comes to identifying nutritional needs for varying goals. Tracking is not for everyone and it is not forever - but it can provide a fantastic foundation for understanding your bodies individual needs. I go over calories as well as macro and micronutrients (briefly). This is a safe space, so if you have a question you want answered on my...

My sister and I recently traveled around to Morocco, Egypt, and Jordan (it was fantastic, 9.5/10). What was our experience like? What did we enjoy? What did wish we'd done differently? What tips & tricks might we have for other female travelers? This episode is allll international travel - our hope is it inspires you to grab a friend and do the same OR go on a solo trip! Either way, you're not goi...

Body confidence or body neutrality? In this episode, I explain the importance of body neutrality and the positives/negatives that come with body confidence. I hope you learn a lot from it and it helps unlock a new level of understanding and appreciation for the body you have and all of the other parts that make you who you are. If you have a question you want answered on my podcast, email samplanp...