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 everyone can find it helpful and informative!

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

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. Lets make 2023 the best yet!

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 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 endeavor. Give it a go and let me know what you come up with by emailing me at: samplanpod(at)gmail.com

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

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 most of this season of life!

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

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, or an increase to your waistline in a fat-phobic culture. Opportunity for negative self-talk is everywhere. And it is not inconsequential. In this episode, we dive into how powerful words are and tools for creating more positive space.

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

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 supplements over whole foods. Tune in to find out what else I included and why!

This is a safe space, 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

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 individual needs. I go over calories as well as macro and micronutrients (briefly). This is a safe space, 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

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? This episode is allll international travel - our hope is it inspires you to grab a friend and do the same OR go on a solo trip! Either way, you're not going to want to miss this episode.

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

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 appreciation for the body you have and all of the other parts that make you who you are.

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

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 to health and fitness to simple life lessons.

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