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 can all reclaim a piece of that and bring intention to what often seems unintentional (weight gain). As a reminder - nobody has it all figured out. We are all learning and I hope you join us in this coming season of discovery.

• Follow me on Instagram: @thesamplan
• and TikTok @thesamplan

This is an Operation Podcast production. For more information, please contact us at [email protected]

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 can all reclaim a piece of that and bring intention to what often seems unintentional (weight gain). As a reminder - nobody has it all figured out. We are all learning and I hope you join us in this coming season of discovery.

• Follow me on Instagram: @thesamplan
• and TikTok @thesamplan

This is an Operation Podcast production. For more information, please contact us at [email protected]

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 yourself - no one else will do a better job than YOU. As always, if you have a question you want answered on my podcast, email [email protected] to submit. I am always here to help and support YOU - because that is what life is all about!

• Follow me on Instagram: @thesamplan
• and TikTok @thesamplan

This is an Operation Podcast production. For more information, please contact us at [email protected]

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 podcast we discuss,

- dating app do's and don't

- 1st date icks

- app algorithms

- and so much more

As always, if you have a question you want answered on my podcast, email [email protected] to submit. I am always here to help and support YOU - because that is what life is all about!

• Follow me on Instagram: @thesamplan

• and TikTok @thesamplan

This is an Operation Podcast production. For more information, please contact us at [email protected]

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 podcast we discuss, - dating app do's and don't - 1st date icks - app algorithms - and so much more

As always, if you have a question you want answered on my podcast, email [email protected] to submit. I am always here to help and support YOU - because that is what life is all about!

• Follow me on Instagram: @thesamplan
• and TikTok @thesamplan

This is an Operation Podcast production. For more information, please contact us at [email protected]

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 did you know when it was time to take a break from tracking? As always, if you have a question you want answered on my podcast, email [email protected] to submit. I am always here to help and support YOU - because that is what life is all about!

• Follow me on Instagram: @thesamplan
• and TikTok @thesamplan

This is an Operation Podcast production. For more information, please contact us at [email protected]

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)gmail.com to submit. I am always here to help and support YOU - because that is what life is all about!

• Follow me on Instagram: @thesamplan
• and TikTok @thesamplan

This is an Operation Podcast production. For more information, please contact us at [email protected]

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 life span - check out Peter Atia's book "Outlive: The Science and Art of Longevity".

As always, if you have a question or topic you want addressed on my podcast, email samplanpod(at)gmail.com to submit. I am always here to help and support YOU - because that is what life is all about!

• Follow me on Instagram: @thesamplan
• and TikTok @thesamplan

This is an Operation Podcast production. For more information, please contact us at [email protected]

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 of course to share my experience - but also to help you take it on yourselves, if you dare! And I really really hope you do. First I’ll walk you through the preparation (planning logistics, training, and nutrition), then I’ll take you through a play by play of how it all went down (from start time to snacks I brought), and I’ll finish up by sharing any learning objectives. If I were to do it again…what I would do differently?

As always, if you have a question or topic you want addressed on my podcast, email samplanpod(at)gmail.com to submit. I am always here to help and support YOU - because that is what life is all about!

• Follow me on Instagram: @thesamplan
• and TikTok @thesamplan

This is an Operation Podcast production. For more information, please contact us at [email protected]

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? -How to assess protein needs? -What about the other macros? -How does training change for a weight loss program? -How can training aid in a leaner body composition? -What about IF or keto or other weight loss options? If you have any questions or are interested in some 1-on-1 coaching, email me [email protected] for info! Here to serve.

• Follow me on Instagram: @thesamplan
• and TikTok @thesamplan

This is an Operation Podcast production. For more information, please contact us at [email protected]