Breakups are some of the most common and underrated traumatic events. In this episode, I talk about mine and share what has helped me heal. Below are a few journal prompts - which are a great way to help you heal and move on after a breakup. The theme here is… breakups suck - but it is when we feel the most friction that we learn the most. But you have to put in the work! What do you miss about your ex? What do you not miss? What are you struggling to understand right now? What red flags did you ignore? Are you afraid to be alone? What did you learn from your last relationship? How could you have been a better partner? How could they have been a better partner FOR YOU? How is this breakup happening for you? What do you need to let go of before a new, healthy relationship? How did you grow in your last relationship? What is your love language? How do you like receive and give love? What does the best version of you look like? How do you become that person on your own?

As always, if you have a question you want answered 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] 

Follow Operation Podcast on Instagram @operationpodcast

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: @alexricee 

TikTok: @alexricee_ 

Train with Alex on her app, link in her bio!

Connect with Sam Gwazdauskas:

Instagram: @thesamplan

TikTok: @thesamplan

This is an Operation Podcast production

For more information, please contact us at [email protected] 

Follow Operation Podcast on Instagram @operationpodcast

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 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] 

Follow Operation Podcast on Instagram @operationpodcast

Instead of asking someone (or thinking), “What is wrong with you?”, we should be asking, “What happened to you?” -because so much of who we are and how we behave can point back to how we were raised and the environment we grew up in. This episode dives into the how and why through the pages and conversations in the book “What Happened to You?” by psychologist, neuroscientist, and childhood trauma expert Dr. Bruce Perry and Oprah Winfrey. I found it so interesting, educational, and impactful - I wanted to share what stuck out to me most with the world! So, join me as I educate my sister, Hannah, on what I learned while also sharing "what happened to us".

As always, if you have a question you want answered 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] 

Follow Operation Podcast on Instagram @operationpodcast

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 time). In sharing what that is, I hope it is helpful for you and helps you put more thought into what you’re eating and why! As always, if you have a question you want answered 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] 

Follow Operation Podcast on Instagram @operationpodcast

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. In this episode we cover body awareness, a history of extreme dieting, and the power of mindset in curating a sustainable, healthy lifestyle.

Connect with Paula Ciarniello and her FREE coaching Facebook group: facebook.com/groups/takecontrolcoaching Paula's Instagram: @paulaciarniello

Follow me on Instagram: @thesamplan

and TikTok @thesamplan

This is an Operation Podcast production

For more information, please contact us at [email protected] 

Follow Operation Podcast on Instagram @operationpodcast

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 topic, hopefully this episode makes it less so!

If you have a question you want answered 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] 

Follow Operation Podcast on Instagram @operationpodcast

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 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] 

Follow Operation Podcast on Instagram @operationpodcast

Gut health is all the rage right now... and for good reason! Join myself and holistic gut practitioner and health & wellness coach, Emily Lewis (@coachemmylewfit) as we dive into all things gut health.

If you have a question you want answered 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] 

Follow Operation Podcast on Instagram @operationpodcast

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 understand and mostly appreciate your body and how powerful it is. As always, if you have a question you want answered 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] 

Follow Operation Podcast on Instagram @operationpodcast