The Sam Plan Pod with Sam Gwaz
Episodes
TSPP 057: Marathon Fall Out with Alex Rice
16 Sep 2025
Contributed by Lukas
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 ...
TSPP 056: New York City, Travel & Weight Gain with Alex Rice
27 Aug 2025
Contributed by Lukas
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...
TSPP 055: Half Marathon
19 Jul 2025
Contributed by Lukas
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 a...
TSPP 054: Skinny Tok
29 Apr 2025
Contributed by Lukas
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 tho...
TSPP 053: We Ran A Marathon
27 Mar 2025
Contributed by Lukas
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...
TSPP 052: I'm running a marathon
26 Feb 2025
Contributed by Lukas
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 t...
TSPP 051: Alex Rice: Winter Arc
03 Dec 2024
Contributed by Lukas
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...
TSPP 050: Sister Sessions: ENDOMETRIOSIS!
26 Nov 2024
Contributed by Lukas
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 av...
TSPP 049: Dating
31 Oct 2024
Contributed by Lukas
Relationships are a focal point to health and longevity (no debate needed here) - which makes "modern dating" the perfect topic to expand upon and hop...
TSPP 048: Tracking, Macros, and Fat Loss
15 Aug 2024
Contributed by Lukas
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,...
TSPP 047: Lyndie Michaela: Fat Loss to Maintenance
30 Jul 2024
Contributed by Lukas
Welcome back Lyndie (@itsgivinglorify on IG)! Lyndie is an incredible trainer, nutrition and lifestyle coach who specializes in sustainability. In thi...
TSPP 046: Cardio vs Weights
09 Jul 2024
Contributed by Lukas
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? ...
TSPP 045: Rim to Rim
13 Jun 2024
Contributed by Lukas
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 a...
TSPP 044: Fat Loss
10 Apr 2024
Contributed by Lukas
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 bod...
TSPP 043: Chef Whitney Aronoff: Healing Your Body Through Food
26 Mar 2024
Contributed by Lukas
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....
TSPP 042: Q&A
05 Mar 2024
Contributed by Lukas
Welcome back to the pod! Today is all about answering frequently and hopefully helpful questions. Starting off with more in-depth responses to complic...
TSPP 041: Kate Morton: Periods, Seed Cycling, and Nutrient Needs
14 Feb 2024
Contributed by Lukas
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 Cl...
TSPP 040: New Year's Goal Setting
09 Jan 2024
Contributed by Lukas
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...
TSPP 039: Food Freedom
20 Dec 2023
Contributed by Lukas
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...
TSPP 038: Alex Rice: Mental Health, Body Image, and Gift Guides
05 Dec 2023
Contributed by Lukas
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 Co...
TSPP 037: Lyndie Michaela: ED Recovery, Body Image, and Bulking
21 Nov 2023
Contributed by Lukas
Welcome to the podcast, Lyndie Michaela (@healthynative)! Lyndie is a Macro Coach, Trainer, and Certified Muscle Mommy (check her out on IG for proof)...
TSPP 036: Bulking AKA Building Muscle
07 Nov 2023
Contributed by Lukas
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 yo...
TSPP 035: Sister Sessions: Dating
25 Oct 2023
Contributed by Lukas
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 st...
TSPP 034: Social Media
11 Oct 2023
Contributed by Lukas
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 g...
TSPP 033: Ida Bergfoth: Mastering Your Body & Mind
19 Sep 2023
Contributed by Lukas
Special guest, Ida Bergfoth (@idabergfoth) joins the podcast! Ida is an incredible transformation coach (body and mindset) & bodybuilder with the soci...
TSPP 032: Strength VS. Femininity
05 Sep 2023
Contributed by Lukas
Strength vs. femininity - are they synonyms? Antonyms? What's the deal? My younger self would have hated the idea of being associated with strength an...
TSPP 031: Chase Chewning: Healing and Health
22 Aug 2023
Contributed by Lukas
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 qual...
TSPP 030: Binge Eating
08 Aug 2023
Contributed by Lukas
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 p...
TSPP 029: Sister Sessions: Quitting Your Job
25 Jul 2023
Contributed by Lukas
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 ...
TSPP 028: The History of Diet Culture in America
11 Jul 2023
Contributed by Lukas
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 expectat...
TSPP 027: Pregnancy, Body Changes, Motherhood, and Partner Dynamics with Carly-Ann Dell
20 Jun 2023
Contributed by Lukas
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 ot...
TSPP 026: Breakups and Heartbreak
06 Jun 2023
Contributed by Lukas
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 ...
TSPP 025: Social Media, Body Image, and a Healthy Lifestyle With Alex Rice
23 May 2023
Contributed by Lukas
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 fa...
TSPP 024: Balance
09 May 2023
Contributed by Lukas
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, h...
TSPP 023: Sister Sessions: Childhood Trauma
25 Apr 2023
Contributed by Lukas
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 ho...
TSPP 022: Full Day of Eating
11 Apr 2023
Contributed by Lukas
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 f...
TSPP 021: Insecurities and Building a Healthy Lifestyle with Paula Ciarniello
28 Mar 2023
Contributed by Lukas
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 retrie...
TSPP 020: Sports Supplements
14 Mar 2023
Contributed by Lukas
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...
TSPP 019: Alcohol & Me
28 Feb 2023
Contributed by Lukas
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 y...
TSPP 018: Gut Health with Emily Lewis
14 Feb 2023
Contributed by Lukas
Gut health is all the rage right now... and for good reason! Join myself and holistic gut practitioner and health & wellness coach, Emily Lewis (@coac...
TSPP 017: Why Women Suck At Losing Weight
31 Jan 2023
Contributed by Lukas
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 conce...
TSPP 016: Training Basics
17 Jan 2023
Contributed by Lukas
What do I think everyone should know about training and exercise science? In this episode I go over movement as medicine, goal setting, choosing appro...
TSPP 015: New Years Resolutions
03 Jan 2023
Contributed by Lukas
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 learn...
TSPP 014: Sister Sessions: 2022 Wrapped
27 Dec 2022
Contributed by Lukas
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 ...
TSPP 013: Holiday Food & Physique Changes
20 Dec 2022
Contributed by Lukas
How to navigate the holidays and accompanying physique changes? In this episode I cover common challenges of the holidays... indulging and weight gai...
TSPP 012: Combating Negative Self-Talk
13 Dec 2022
Contributed by Lukas
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 get...
TSPP 011: 5 Things I Would Never Do as a Nutrition Coach/Personal Trainer
06 Dec 2022
Contributed by Lukas
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 train...
TSPP 010: How I Know What My Body Needs Nutritionally
29 Nov 2022
Contributed by Lukas
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 a...
TSPP 009: Sister Sessions - Travel
23 Nov 2022
Contributed by Lukas
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? Wh...
TSPP 008: Body Confidence or Body Neutrality?
16 Nov 2022
Contributed by Lukas
Body confidence or body neutrality? In this episode, I explain the importance of body neutrality and the positives/negatives that come with body confi...
TSPP 007: 30 Things I've Learned in My 30 Years
08 Nov 2022
Contributed by Lukas
I turned the big THREE-OH this past year and ever since I've wanted to create this episode! In this episode, I share thirty things I've learned and ha...
TSPP 006: Sister Session: Growing Up and Body Image
02 Nov 2022
Contributed by Lukas
My sister is way cooler than I am (lol seriously) so I am stoked to be giving her more of a platform to share her light with the world! We are 13 mont...
TSPP 005: HMDS 120 km Race in the Moroccan Sahara Desert
26 Oct 2022
Contributed by Lukas
Ever wanted to do a 120 km race in the Moroccan Sahara desert?? lol well, three months ago it wasn't even on my radar. Two months ago I decided to tak...
TSPP 004: My Current Nutritional Philosophy
18 Oct 2022
Contributed by Lukas
What is my current nutrition philosophy? My view of nutrition and my relationship with food has been nothing but a rollercoaster. As I believe modern ...
TSPP 003: My Current Training Goals and Philosophy
11 Oct 2022
Contributed by Lukas
Fitness, regardless of what is driving me, has always been something I've enjoyed. In this episode I dive into my (relationship) history with exercise...
TSPP 002: How to Be Okay With Weight Gain
06 Oct 2022
Contributed by Lukas
How do I accept weight gain? Most of my life I believed there was no accepting it, only correcting it. In this episode, I discuss the world we live in...
TSPP 001: How I Healed From My Eating Disorder
06 Oct 2022
Contributed by Lukas
In this episode, I walk you through my 10-year battle with an eating disorder and how I found (cultivated) peace with food and with my body. I am not ...
Welcome to The Sam Plan Pod!
06 Oct 2022
Contributed by Lukas
Welcome! 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 ...