The Sam Plan Pod with Sam Gwaz

Mar 27 2025 54 ep. 38 mins 23

The Sam Plan Pod with Sam Gwaz Podcast artwork

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 now, struggle to accept themselves and want (possibly need) to feel less alone. This podcast is also for those who want to LEARN how to be the absolute best versions of themselves (mentally and physically), without sacrifice and deprivation. I want to involve you guys in this, whenever you have a question, email me at samplanpod(at)gmail.com or DM me on Instagram @thesamplan

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TSPP 053: We Ran A Marathon

Mar 27 2025 35 mins

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 y

TSPP 052: I'm running a marathon

Feb 26 2025 32 mins

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,

TSPP 051: Alex Rice: Winter Arc

Dec 02 2024 70 mins

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 ca

TSPP 050: Sister Sessions: ENDOMETRIOSIS!

Nov 25 2024 40 mins

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 you

TSPP 049: Dating

Oct 31 2024 80 mins

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 pod

TSPP 048: Tracking, Macros, and Fat Loss

Aug 14 2024 31 mins

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

TSPP 047: Lyndie Michaela: Fat Loss to Maintenance

Jul 30 2024 78 mins

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)

TSPP 046: Cardio vs Weights

Jul 09 2024 23 mins

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

TSPP 045: Rim to Rim

Jun 12 2024 33 mins

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

TSPP 044: Fat Loss

Apr 10 2024 22 mins

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? -H