Reclaim Your Plate

If you Google how to lose weight, the common tip you will find is "just go into a calorie deficit" and the way to do that is to cut between 200-500 calories from your daily calories right now. However, this advice doesn't work if you don't have a strong foundation of your eating habits right now (and it also doesn't work for emotional eaters, that's an episode for a different time). Cutting calories too quickly isn't going to create sustainable weight loss because you will find yourself needing to cut MORE to LOSE MORE when really, you're barely eating the amount you want/what you like. This is why in this episode, I share the 3 eating habits you need to build right now to clean up your eating habits BEFORE you even start cutting calories because this alone will help you lose weight without feeling restrictive. This will set you up for a strong foundation to plateau less, and feel confident that you can keep the weight off even after you've lost 20 pounds and more. Tune in!

Let’s Work Together:

Join 6 months 1:1 coaching where you lose 20 pounds and keep it off eating your cultural foods. No dieting. No restricting. This program is designed to help you be the most consistent you’ve ever been and feel confident in your skin again. To apply, book a free sales call here and let’s chat: https://calendly.com/superlysam/6-months-1-1-coaching-sales-call

For more details about 1:1 coaching, visit this link: https://superlysam.com/coaching

Visit my website: www.superlysam.com

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

Follow 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

In this episode, I share a concept called "Warming Up Your Brain". It is something I've gotten really good at that helps me do the workout when I don't feel like it and eat better when my brain wants to eat ALL the food. So if you're struggling to stay disciplined, this episode is for you. I created it when my 1:1 clients kept asking me how I stay consistent EVEN when I don't feel like it. This is how I do it. Just like how Olympic athletes warm up before their competition, you must do the same for your brain before jumping into working out and meal prepping. The better you get at re-directing your mind to what you want to do, the quicker you build the healthy habits needed to help you lose 20 pounds and keep it off. Tune in! :)

Let’s Work Together:

Join 6 months 1:1 coaching where you lose 20 pounds and keep it off eating your cultural foods. No dieting. No restricting. This program is designed to help you be the most consistent you’ve ever been and feel confident in your skin again. To apply, book a free sales call here and let’s chat: https://calendly.com/superlysam/6-months-1-1-coaching-sales-call

For more details about 1:1 coaching, visit this link: https://superlysam.com/coaching

Visit my website: www.superlysam.com

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

Follow 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

My client Sunem is officially back on the podcast. She is my long-term 1:1 client. We have been working together for 2 years, but the results she's created in the past 6 months are mind-blowing! She didn't start this way, though. When we first worked together, she struggled with emotional eating, staying consistent because of a lack of motivation, and not feeling confident in her body.

This is why most of the work Sunem did in the first round of 1:1 coaching was overcoming these challenges. To learn more, tune into part 1 of her journey here on Spotify: https://open.spotify.com/episode/6S2VfCShvBGOFsXl1vSSI7?si=VERT89LsSEmJZ7iQ8DRixA

On Apple: https://podcasts.apple.com/us/podcast/104-client-story-taking-baby-steps-to-lose-weight-and/id1546118828?i=1000631065552

In this episode, we will explore how she went from being intimidated by the gym to lifting weights four times a week. She went from not being able to do a push-up to now doing eight in a row, lifting over 130+ pounds in her squats, deadlifts, and hip thrusts. Tune in as we go through her fat loss phase after building a strong foundation.

Let’s Work Together:

Join 6 months 1:1 coaching where you lose 20 pounds and keep it off eating your cultural foods. No dieting. No restricting. This program is designed to help you be the most consistent you’ve ever been and feel confident in your skin again. To apply, book a free sales call here and let’s chat: https://calendly.com/superlysam/6-months-1-1-coaching-sales-call

For more details about 1:1 coaching, visit this link: https://superlysam.com/coaching

Visit my website: www.superlysam.com

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

Follow 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

We are kicking off a simple weight loss series on the podcast! So exciting! In this series, I will go over the basics of weight loss to help you better understand how to put yourself in a weight-loss phase that doesn't require you to restrict yourself. Each week, there will be a topic that helps you better understand your body, hormones, and how food and workout play into your journey along with steps you can take today to start taking action. This week, we dive deep into your WHY. Your anchor on what keeps you going when sh*t gets hard because if you don't have this, nothing matters. Tune in. 

Let’s Work Together:

Join 6 months 1:1 coaching where you lose 20 pounds and keep it off eating your cultural foods. No dieting. No restricting. This program is designed to help you be the most consistent you’ve ever been and feel confident in your skin again. To apply, book a free sales call here and let’s chat: https://calendly.com/superlysam/6-months-1-1-coaching-sales-call

For more details about 1:1 coaching, visit this link: https://superlysam.com/coaching

Visit my website: www.superlysam.com

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

Follow 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

In this episode, you will know how to get a workout in NO MATTER HOW MUCH TIME YOU HAVE so you can build the habit of consistency and lose 20 pounds for good. If working feels like a chore right now and your schedule is on a time crunch, I will share with you the mindset shift you need to have to make working out easy to meet you where your schedule is at and share what to do so you can start taking care of your body today. This episode will leave you making working out a non-negotiable and become the person who can sustain the weight loss to make it a lifestyle. Tune in.

Let’s Work Together:

Join 6 months 1:1 coaching where you lose 20 pounds and keep it off eating your cultural foods. No dieting. No restricting. This program is designed to help you be the most consistent you’ve ever been and feel confident in your skin again. To apply, book a free sales call here and let’s chat: https://calendly.com/superlysam/6-months-1-1-coaching-sales-call

For more details about 1:1 coaching, visit this link: https://superlysam.com/coaching

Visit my website: www.superlysam.com

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

Follow 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

There will be a time in your weight loss journey when you choose to maintain your weight for your health. In this week's podcast episode, I have my 1:1 client Carla sharing with you how maintaining her weight changed her relationship with her body. Carla grew up setting a weight loss as early as 7 years old being the "bigger" daughter in her family. This led her to try plant-based diets, intermittent fasting, and tracking calories, which led her to feel out of control around sweets and being afraid of bread. She struggled with secret eating and stayed away from her cultural foods until recently. Through our time together, Carla was able to heal her relationship with food by eating whatever she wanted, feel connected back to her body by being the strongest she's ever been (she's currently training for a half-marathon and lifting weights), and stopped dieting for good. So tune in to see how she got here. See the main topics below:

Connect with Carla:

Instagram: https://www.instagram.com/carlathefirstgencoach/

Other links: https://msha.ke/thefirstgencoach/

Let’s Work Together:

Join 6 months 1:1 coaching where you lose 20 pounds and keep it off eating your cultural foods. No dieting. No restricting. This program is designed to help you be the most consistent you’ve ever and feel confident in your skin again.

To apply, book a free sales call here and let’s chat: https://calendly.com/superlysam/6-months-1-1-coaching-sales-call

For more details about 1:1 coaching, visit this link: https://superlysam.com/coaching

Visit my website: www.superlysam.com

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

Follow 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

DRUMROLL!!!! In this week's episode, I am featuring my 1:1 client Shoua and we are diving deep into the weight loss/health transformation she's had since joining 6 months 1:1 coaching. She went from experiencing massive headaches 4-5x a week due to stress, which did not let her work consistently TO strength training with 100+ pounds at the gym weekly, doing yoga daily, and feeling better/energized by managing her stress and eating better. Now, Shoua doesn't have to pop a migraine medicine multiple times a week and she's connected back to her body and health after years of trying to take care of herself. I am so excited to have her share her journey because she decided to take care of her health at one of the hardest times of her life. Tune in. :)

Let’s Work Together:

Join 6 months 1:1 coaching where you lose 20 pounds and keep it off eating your cultural foods. No dieting. No restricting. This program is designed to help you be the most consistent you’ve ever and feel confident in your skin again.

To apply, book a free sales call here and let’s chat: https://calendly.com/superlysam/6-months-1-1-coaching-sales-call

For more details about 1:1 coaching, visit this link: https://superlysam.com/coaching

Visit my website: www.superlysam.com

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

Follow 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

Maintaining your weight or weight loss progress doesn't have to be hard. In this week's podcast episode, I share with you how I didn't gain any weight while traveling to South Korea, Taiwan, and Japan for an entire month from June to July 2024. I ate all the good food, I did all the fun sightseeing and touristy excursions. I let myself experience the culture and traditions of these countries without thinking about my weight and so can you. Here's a preview of what I shared:

Let’s Work Together:

Join 6 months 1:1 coaching where you lose 20 pounds and keep it off eating your cultural foods. No dieting. No restricting. This program is designed to help you be the most consistent you’ve ever and feel confident in your skin again.

To apply, book a free sales call here and let’s chat: https://calendly.com/superlysam/6-months-1-1-coaching-sales-call

For more details about 1:1 coaching, visit this link: https://superlysam.com/coaching

Visit my website: www.superlysam.com

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

Follow 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

It's only half-time! As we are mid-summer, it is easy to feel like WTF is the actual point anymore especially if you haven't been losing weight. I know you're feeling discouraged, disappointed and wished you did better because now you might as well just wait until next year-- BUT don't. In this episode, I give you a pep-talk but also give you questions to reflect on why you got here because truthfully, if you don't know the HOW, it makes it easier to give up. Tune in. :)

Let’s Work Together:

Join 6 months 1:1 coaching where you lose 20 pounds and keep it off eating your cultural foods. No dieting. No restricting. This program is designed to help you be the most consistent you’ve ever and feel confident in your skin again.

To apply, book a free sales call here and let’s chat: https://calendly.com/superlysam/6-months-1-1-coaching-sales-call

For more details about 1:1 coaching, visit this link: https://superlysam.com/coaching

Visit my website: www.superlysam.com

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

Follow 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

We have a special guest on this week’s episode.

Join me with Life Coach, Reiki Healer, & Reader for BIPOC Women Asha Wilkerson as we talk about how to connect back to our feelings and body to overcome emotional eating.

Especially when you’re a women of color who struggles to identify your emotions, feel it and process them growing up.

In this episode, Asha shares how to connect with yourself emotionally so you overcome the eating habits that you’re not proud of to get you to your 20 pound weight loss goal.

So if you’ve been struggling to stick to your meal plan because you’re eating more than you want to, listen to this one.

Connect with Asha Wilkerson here:

https://www.instagram.com/ashawilkersonesq/

https://www.ashawilkerson.com/links/

Let’s Work Together:

Join 6 months 1:1 coaching where you lose 20 pounds and keep it off eating your cultural foods. No dieting. No restricting. This program is designed to help you be the most consistent you’ve ever and feel confident in your skin again. To apply, book a free sales call here and let’s chat: https://calendly.com/superlysam/6-months-1-1-coaching-sales-call

For more details about 1:1 coaching, visit this link: https://superlysam.com/coaching

Visit my website: www.superlysam.com

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

Follow 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