Reclaim Your Plate

December doesn’t slow you down — the way you react to December slows you down. In this episode, I walk you through why this month feels so overwhelming for weight loss and how to keep making progress even when your schedule is packed with traveling, hosting, and Q4 project deadlines. I'll share 3 biggest mistakes you are currently making that makes this month feel hard and show you what to focus on so you end the year proud. Cause imma tell you right now, it's not about "ending the year strong" — I sincerely hate that phrase when you barely have capacity and energy left for the year LOL. This time, it's about ending the year with intention.

Here’s what we get into:

-Why your schedule can’t decide your habits for you and how to choose simple habits that still move the needle

-How to choose a goal you can actually handle in this season, whether that’s not gaining weight or losing weight and why that clarity matters for momentum

-What “flexibility” really looks like during the holidays, and how to pivot your plan without spiraling or abandoning yourself

-How to set up December so you walk into January with momentum, not a pile of guilt and diet pressure

Book a call to get your custom holiday plan: https://calendly.com/superlysam/6-months-1-1-coaching-sales-call

Apply for 1:1 Coaching: Ready to lose 10-20 pounds while eating foods you love? My 1:1 coaching program is designed to help women of color like you ditch restrictive diets and eat your cultural foods to keep the weight off for good. Choose between a 3-month (lose 10 pounds) or 6-month (lose 20+ pounds) program. Book a free sales call here to apply: https://superlysam.com/coaching 

Stay Connected With Me:

Join the consistency club weekly email series: https://superlysam.com/emails

Learn more about me: https://superlysam.com/about

Follow + connect with me on Instagram at: https://www.instagram.com/superlysam

Follow + connect with me on Facebook: https://www.facebook.com/superlysam

Unlock Your Consistency Archetype to Stay Consistent for Good. Take the quiz here: https://quiz.tryinteract.com/#/6887fab071bb7a0015b2461b

If you’re walking into the holidays already exhausted, overwhelmed, and low-key dreading the food, the parties, the comments, the travel… this episode is your relief. I’m breaking down why your brain is slipping into “f*ck it, I’ll start in January” mode and why that mindset is actually making everything feel heavier on your body and energy. After this, you will walk into the holiday season to feeling lighter and more grounded. It's time you step into getting support instead of suffering through another December. I got you.

Book a call to get your custom holiday plan: https://calendly.com/superlysam/6-months-1-1-coaching-sales-call

Apply for 1:1 Coaching: Ready to lose 10-20 pounds while eating foods you love? My 1:1 coaching program is designed to help women of color like you ditch restrictive diets and eat your cultural foods to keep the weight off for good. Choose between a 3-month (lose 10 pounds) or 6-month (lose 20+ pounds) program. Book a free sales call here to apply: https://superlysam.com/coaching 

Stay Connected With Me:

Join the consistency club weekly email series: https://superlysam.com/emails

Learn more about me: https://superlysam.com/about

Follow + connect with me on Instagram at: https://www.instagram.com/superlysam

Follow + connect with me on Facebook: https://www.facebook.com/superlysam

Unlock Your Consistency Archetype to Stay Consistent for Good. Take the quiz here: https://quiz.tryinteract.com/#/6887fab071bb7a0015b2461b

My client Kierra was already working out, eating pretty healthy, and doing all the things she thought she was supposed to do but her weight wasn’t moving. Between traveling three times a month, running a full agency, and trying every major diet from macros to Weight Watchers, she was stuck in the same plateau so many high-achieving women live in.

In this episode, we talk through how she finally lost 8 pounds in 9 weeks during one of the busiest seasons of her life without tracking, obsessing over sweets, and relying on a perfect routine. I walk you through the key things we shifted that made all the difference for her progress to feel confident keeping the weight off this time.

Here’s what we get into:

-Why Kierra wasn’t seeing results despite being “consistent,” and the one habit that was keeping her in a plateau and how she pushed passed it

-How she learned to eat in a way that worked even while traveling instead of only relying on being "at home" to be on track

-The biggest workout change that helped her finally get stronger, even with a previous Achilles injury and a changing weekly schedule

-How stress impacted her results, and what adjustments helped her body actually respond again

This episode is for every woman who’s doing “everything right” but not seeing the progress her effort deserves.

Apply for 1:1 Coaching: Ready to lose 10-20 pounds while eating foods you love? My 1:1 coaching program is designed to help women of color like you ditch restrictive diets and eat your cultural foods to keep the weight off for good. Choose between a 3-month (lose 10 pounds) or 6-month (lose 20+ pounds) program. Book a free sales call here to apply: https://superlysam.com/coaching 

Stay Connected With Me:

Join the consistency club weekly email series: https://superlysam.com/emails

Learn more about me: https://superlysam.com/about

Follow + connect with me on Instagram at: https://www.instagram.com/superlysam

Follow + connect with me on Facebook: https://www.facebook.com/superlysam

Unlock Your Consistency Archetype to Stay Consistent for Good. Take the quiz here: https://quiz.tryinteract.com/#/6887fab071bb7a0015b2461b

This time around, you don't want to gain weight after the holidays. Instead, you want to enjoy the food, be present with your family, and avoid spiraling into guilt after every event. In this episode, I’m walking you through how to navigate the holidays in a way that lets you actually enjoy yourself while still feeling good in your body. These are the same shifts I coach my clients through, so they aren’t panicking about food, skipping meals, or falling into the “I’ll fix it in January” cycle. Tune in...

Here’s what I get into:

-The one habit that keeps your hunger and cravings steady, even when you’re eating at odd times or surrounded by a ton of food.

-How to build your plate in a way that satisfies you, so you’re not mindlessly snacking all night or feeling overly stuffed.

-What to do when the event doesn’t go the way you planned, and how to get yourself back into your rhythm the very next day.

-Why honoring your cultural foods actually helps you stay consistent, instead of feeling like you need to “make up for it” later.

Apply for 1:1 Coaching: Ready to lose 10-20 pounds while eating foods you love? My 1:1 coaching program is designed to help women of color like you ditch restrictive diets and eat your cultural foods to keep the weight off for good. Choose between a 3-month (lose 10 pounds) or 6-month (lose 20+ pounds) program. Book a free sales call here to apply: https://superlysam.com/coaching 

Stay Connected With Me:

Join the consistency club weekly email series: https://superlysam.com/emails

Learn more about me: https://superlysam.com/about

Follow + connect with me on Instagram at: https://www.instagram.com/superlysam

Follow + connect with me on Facebook: https://www.facebook.com/superlysam

Unlock Your Consistency Archetype to Stay Consistent for Good. Take the quiz here: https://quiz.tryinteract.com/#/6887fab071bb7a0015b2461b

Let’s be honest — motivation is the first thing to disappear the moment life gets busy. You start the week strong, but by Wednesday, your schedule’s packed, you’re exhausted, and you find yourself skipping workouts and eating whatever’s in front of you.

In this episode, I’m breaking down how to stop treating motivation like a feeling that just comes/goes and start seeing it as something you can create for yourself anytime you need it. We’ll talk about how to build real momentum that lasts, without forcing yourself to rely on willpower or perfection. This episode will help you redefine motivation, take the pressure off, and finally make consistency feel doable again.

Here’s what we get into:

-How to stop relying on “feeling motivated” and start creating structure that makes follow-through easier (even when you don’t want to)

-Why the way you talk to yourself matters more than the plan itself, and how to turn self-criticism into the encouragement that keeps you consistent

-How to make your habits automatic, so eating well and moving your body feels as natural as brushing your teeth 

Apply for 1:1 Coaching: Ready to lose 10-20 pounds while eating foods you love? My 1:1 coaching program is designed to help women of color like you ditch restrictive diets and eat your cultural foods to keep the weight off for good. Choose between a 3-month (lose 10 pounds) or 6-month (lose 20+ pounds) program. Book a free sales call here to apply: https://superlysam.com/coaching 

Stay Connected With Me:

Join the consistency club weekly email series: https://superlysam.com/emails

Learn more about me: https://superlysam.com/about

Follow + connect with me on Instagram at: https://www.instagram.com/superlysam

Follow + connect with me on Facebook: https://www.facebook.com/superlysam

Unlock Your Consistency Archetype to Stay Consistent for Good. Take the quiz here: https://quiz.tryinteract.com/#/6887fab071bb7a0015b2461b

Your version of being consistent is “too perfect.” Lemme explain— You tell yourself you’ll workout 5x this week, when really your time only allows for 2x a week, but that’s not “enough” for you, so you skip it and try again next week.

You plan your meals and try to eat healthier, but it’s basically the same thing over and over, when deep down all you want is your favorite cultural foods. In your head, consistency means going hard, eating boring foods, and being strict with yourself. This cycle is keeping you stuck. In this podcast episode, I share an IG live I did on how to get out of your head with this unrealistic expectation, so you can start seeing pounds come off.

Apply for 1:1 Coaching: Ready to lose 10-20 pounds while eating foods you love? My 1:1 coaching program is designed to help women of color like you ditch restrictive diets and eat your cultural foods to keep the weight off for good. Choose between a 3-month (lose 10 pounds) or 6-month (lose 20+ pounds) program. Book a free sales call here to apply: https://superlysam.com/coaching 

Stay Connected With Me:

Join the consistency club weekly email series: https://superlysam.com/emails

Learn more about me: https://superlysam.com/about

Follow + connect with me on Instagram at: https://www.instagram.com/superlysam

Follow + connect with me on Facebook: https://www.facebook.com/superlysam

Unlock Your Consistency Archetype to Stay Consistent for Good. Take the quiz here: https://quiz.tryinteract.com/#/6887fab071bb7a0015b2461b

Your weight isn’t just about how your body looks. It’s about how much space it takes up in your mind, the way it makes you second-guess going out with friends, hide in the back of group photos, or dread family events because you already know someone is going to comment on your body.

In this episode, I open up about how much mental energy weight and dieting used to steal from me, how it kept me from being fully present in moments that should’ve been joyful, and how everything shifted when I stopped dieting and started doing this the sustainable way. Here's what I covered:

-Why weight and dieting can make you miss out on experiences, even when you’re physically present.

-How cultural body comments from family can cut deep and what shifts when you know exactly what you want for your body.

-Why you don’t have to wait until the weight is gone to feel good in your body and start living your life right now.

Apply for 1:1 Coaching: Ready to lose 10-20 pounds while eating foods you love? My 1:1 coaching program is designed to help women of color like you ditch restrictive diets and eat your cultural foods to keep the weight off for good. Choose between a 3-month (lose 10 pounds) or 6-month (lose 20+ pounds) program. Book a free sales call here to apply: https://superlysam.com/coaching 

Stay Connected With Me:

Join the consistency club weekly email series: https://superlysam.com/emails

Learn more about me: https://superlysam.com/about

Follow + connect with me on Instagram at: https://www.instagram.com/superlysam

Follow + connect with me on Facebook: https://www.facebook.com/superlysam

Why You Can't Stay Consistent— Revealed By Your Archetype. Take the quiz here: https://quiz.tryinteract.com/#/6887fab071bb7a0015b2461b

Most of the women of color I coach have already downloaded the free PDFs, signed up for cookie-cutter workout programs, and tried every workout split they could find — and yet, they still feel stuck. The thing that finally shifted everything wasn’t another plan. It was when they started believing differently and seeing their weight loss journey in a new way. Cause here's the thing... you can have the “perfect” plan on paper but if your mindset is still tangled up in old diet rules, fear of failing again, or chasing perfection, you’ll keep finding yourself back in the same start-and-stop cycle.

In this episode, I break down the three beliefs you need to start practicing right now if you want to lose weight permanently.

We talk about:

-Why telling yourself “this time is different” changes how you approach food, workouts, and setbacks.

-The identity shift of becoming someone who always gets it done — no matter how busy or imperfect the day is.

-The freedom that comes from letting yourself be a beginner again, instead of beating yourself up for not being “further along.”

Apply for 1:1 Coaching: Ready to lose 10-20 pounds while eating foods you love? My 1:1 coaching program is designed to help women of color like you ditch restrictive diets and eat your cultural foods to keep the weight off for good. Choose between a 3-month (lose 10 pounds) or 6-month (lose 20+ pounds) program. Book a free sales call here to apply: https://superlysam.com/coaching 

Stay Connected With Me:

Join the consistency club weekly email series: https://superlysam.com/emails

Learn more about me: https://superlysam.com/about

Follow + connect with me on Instagram at: https://www.instagram.com/superlysam

Follow + connect with me on Facebook: https://www.facebook.com/superlysam

Why You Can't Stay Consistent— Revealed By Your Archetype. Take the quiz here: https://quiz.tryinteract.com/#/6887fab071bb7a0015b2461b

You don’t actually have a starting problem. You’ve taken the before pictures, bought new gym clothes, and felt motivated as heck on the first day, but after a while, that spark goes away. The real challenge for you is following through once it's no longer exciting AND when life gets busy. 

In this episode, I get into:

-Why high-achieving women (especially women of color) keep overpromising — setting goals that sound good on paper but never fit real life.

-How treating your weight loss like a rigid template backfires the moment your mom calls with errands, work piles up, or your cultural foods show up at the table.

-What actually makes the difference between another restart and finally creating momentum that sticks.

If you’re tired of pouring energy into fresh starts but never seeing the follow-through, this is your episode.

Apply for 1:1 Coaching: Ready to lose 10-20 pounds while eating foods you love? My 1:1 coaching program is designed to help women of color like you ditch restrictive diets and eat your cultural foods to keep the weight off for good. Choose between a 3-month (lose 10 pounds) or 6-month (lose 20+ pounds) program. Book a free sales call here to apply: https://superlysam.com/coaching 

Stay Connected With Me:

Join the consistency club weekly email series: https://superlysam.com/emails

Learn more about me: https://superlysam.com/about

Follow + connect with me on Instagram at: https://www.instagram.com/superlysam

Follow + connect with me on Facebook: https://www.facebook.com/superlysam

Want to know what kind of eater are you? Take the Quiz: here: https://www.tryinteract.com/share/quiz/65b148513f80c00014711569

You probably think skipping breakfast is helping you save calories or “be disciplined,” but the truth is… It’s keeping you stuck in the exact same cycle you’ve been trying to break free from. In this episode, I get real with you about why intermittent fasting is glamorized in diet culture and why it backfires for women—especially women of color who are balancing demanding jobs, family, and cultural food traditions.

Here’s what we cover:

-How fasting triggers the restrict–overeat cycle

-Why skipping meals disconnects you from hunger cues

-The stress response that keeps your body from losing weight

If you’ve been fasting, restarting, and wondering why the scale won’t budge, this conversation is going to show you why it’s not working and what to do instead.

Apply for 1:1 Coaching: Ready to lose 10-20 pounds while eating foods you love? My 1:1 coaching program is designed to help women of color like you ditch restrictive diets and eat your cultural foods to keep the weight off for good. Choose between a 3-month (lose 10 pounds) or 6-month (lose 20+ pounds) program. Book a free sales call here to apply: https://superlysam.com/coaching 

Stay Connected With Me:

Join the consistency club weekly email series: https://superlysam.com/emails

Learn more about me: https://superlysam.com/about

Follow + connect with me on Instagram at: https://www.instagram.com/superlysam

Follow + connect with me on Facebook: https://www.facebook.com/superlysam

Want to know what kind of eater are you? Take the Quiz: here: https://www.tryinteract.com/share/quiz/65b148513f80c00014711569