TSPP 055: Half Marathon
The Sam Plan Pod with Sam Gwaz
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...
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TSPP 054: Skinny Tok
The Sam Plan Pod with Sam Gwaz
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...
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TSPP 053: We Ran A Marathon
The Sam Plan Pod with Sam Gwaz
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 [email protected] 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...
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TSPP 052: I'm running a marathon
The Sam Plan Pod with Sam Gwaz
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...
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TSPP 051: Alex Rice: Winter Arc
The Sam Plan Pod with Sam Gwaz
What is a "Winter Arc"? My bestie, 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...
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TSPP 050: Sister Sessions: ENDOMETRIOSIS!
The Sam Plan Pod with Sam Gwaz
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 [email protected] to submit. I am always here to help and support YOU - because that is...
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TSPP 049: Dating
The Sam Plan Pod with Sam Gwaz
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 [email protected] to submit. I am always...
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TSPP 048: Tracking, Macros, and Fat Loss
The Sam Plan Pod with Sam Gwaz
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 [email protected] to submit. I am always here to help and support YOU -...
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TSPP 047: Lyndie Michaela: Fat Loss to Maintenance
The Sam Plan Pod with Sam Gwaz
Welcome back Lyndie ( 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: and TikTok This is an production. For more information, please contact us...
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TSPP 046: Cardio vs Weights
The Sam Plan Pod with Sam Gwaz
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 "". 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...
info_outlineWelcome 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 [email protected] 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 [email protected]