TSPP 021: Insecurities and Building a Healthy Lifestyle with Paula Ciarniello

TSPP 006: Sister Session: Growing Up and Body Image: 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 months apart in age and while we were more at odds as kids - we couldn’t be better friends now. In this... by The Sam Plan Pod with Sam Gwazdauskas

47 min listen

TSPP 001: How I Healed From My Eating Disorder: 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 a licensed eating disorder (ED) specialist or mental health professional - nor am I YOURS. The... by The Sam Plan Pod with Sam Gwazdauskas

23 min listen

TSPP 003: My Current Training Goals and Philosophy: 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, what I've learned, experienced, as well as what I"m currently working towards. If you have a... by The Sam Plan Pod with Sam Gwazdauskas

25 min listen

TSPP 008: Body Confidence or Body Neutrality?: 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... by The Sam Plan Pod with Sam Gwazdauskas

18 min listen

TSPP 002: How to Be Okay With Weight Gain: 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, built to nurture insecurities and to make money off of those insecurities. I walk you through how I... by The Sam Plan Pod with Sam Gwazdauskas

20 min listen

TSPP 004: My Current Nutritional Philosophy: 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 beauty expectations, being a student of life, and experiences inspire it to be. This episode details... by The Sam Plan Pod with Sam Gwazdauskas

19 min listen

TSPP 018: Gut Health with Emily Lewis: Gut health is all the rage right now... and for good reason! Join myself and holistic gut practitioner and health & wellness coach, Emily Lewis () as we dive into all things gut health. If you have a question you want answered on my podcast,... by The Sam Plan Pod with Sam Gwazdauskas

37 min listen

TSPP 009: Sister Sessions - Travel: 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? ... by The Sam Plan Pod with Sam Gwazdauskas

77 min listen

Welcome to The Sam Plan Pod!: 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 now, struggle to accept themselves and want (possibly need) to feel less alone. This podcast is also... by The Sam Plan Pod with Sam Gwazdauskas

5 min listen

TSPP 010: How I Know What My Body Needs Nutritionally: 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... by The Sam Plan Pod with Sam Gwazdauskas

23 min listen

TSPP 007: 30 Things I’ve Learned in My 30 Years: 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 have found to be powerful and profound in my thirty years of life. Topics ranging from body image... by The Sam Plan Pod with Sam Gwazdauskas

23 min listen

TSPP 039: Food Freedom: 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... by The Sam Plan Pod with Sam Gwazdauskas

18 min listen

TSPP 021: Insecurities and Building a Healthy Lifestyle with Paula Ciarniello: 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.... by The Sam Plan Pod with Sam Gwazdauskas

82 min listen

TSPP 014: Sister Sessions: 2022 Wrapped: 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... by The Sam Plan Pod with Sam Gwazdauskas

36 min listen

TSPP 011: 5 Things I Would Never Do as a Nutrition Coach/Personal Trainer: 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... by The Sam Plan Pod with Sam Gwazdauskas

17 min listen

TSPP 013: Holiday Food & Physique Changes: 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... by The Sam Plan Pod with Sam Gwazdauskas

20 min listen

TSPP 020: Sports Supplements: 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... by The Sam Plan Pod with Sam Gwazdauskas

23 min listen

TSPP 022: Full Day of Eating: 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... by The Sam Plan Pod with Sam Gwazdauskas

20 min listen

TSPP 012: Combating Negative Self-Talk: 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,... by The Sam Plan Pod with Sam Gwazdauskas

19 min listen

TSPP 027: Pregnancy, Body Changes, Motherhood, and Partner Dynamics with Carly-Ann Dell: 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... by The Sam Plan Pod with Sam Gwazdauskas

98 min listen

TSPP 017: Why Women Suck At Losing Weight: 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... by The Sam Plan Pod with Sam Gwazdauskas

17 min listen

TSPP 016: Training Basics: 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... by The Sam Plan Pod with Sam Gwazdauskas

19 min listen

TSPP 015: New Years Resolutions: 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.... by The Sam Plan Pod with Sam Gwazdauskas

17 min listen

TSPP 019: Alcohol & Me: 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... by The Sam Plan Pod with Sam Gwazdauskas

14 min listen

TSPP 024: Balance: 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... by The Sam Plan Pod with Sam Gwazdauskas

16 min listen

TSPP 034: Social Media: 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... by The Sam Plan Pod with Sam Gwazdauskas

20 min listen

TSPP 032: Strength VS. Femininity: 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... by The Sam Plan Pod with Sam Gwazdauskas

17 min listen

TSPP 025: Social Media, Body Image, and a Healthy Lifestyle With Alex Rice: 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: ... by The Sam Plan Pod with Sam Gwazdauskas

49 min listen

TSPP 040: New Year's Goal Setting: 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... by The Sam Plan Pod with Sam Gwazdauskas

18 min listen

TSPP 031: Chase Chewning: Healing and Health: 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... by The Sam Plan Pod with Sam Gwazdauskas

62 min listen

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TSPP 021: Insecurities and Building a Healthy Lifestyle with Paula Ciarniello

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