The Sam Plan Pod with Sam Gwaz

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

My sister is way cooler than I am (lol seriously) so I am stoked to be giving her more of a platform to share her light with the world! We are 13 months apart in age and while we were more at odds as kids - we couldn't be better friends now. In this episode we discuss our childhoods, growing up with body image issues, and beauty expectations.

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

Ever wanted to do a 120 km race in the Moroccan Sahara desert?? lol well, three months ago it wasn't even on my radar. Two months ago I decided to take a leap into the unknown - proving to myself that I can do hard things and setting out to bring purpose back into my training and nutrition as opposed to the aesthetic benefits. Now two days ago (10/20/2022) I finished the 4-day race, embracing all the heat and sand, and let me tell you - it was an adventure of a LIFETIME! Not only were the landscapes beautiful, breathtaking - I learned a lot about myself, my strength, my resilience, and broke through the barriers that had once existed in my mind of what I was capable of. In this episode, I walk you through a day-to-day recap, how I prepared, what even is the HMDS, and what it included, as well as my review at the end. I hope you enjoy and 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 is my current nutrition philosophy? My view of nutrition and my relationship with food has been nothing but a rollercoaster. As I believe modern beauty expectations, being a student of life, and experiences inspire it to be. This episode details my journey with macros, Veganism, and how I choose to fuel my body based on those experiments. I hope it inspires you to go on your own journey of discovery!

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

Fitness, regardless of what is driving me, has always been something I've enjoyed. In this episode I dive into my (relationship) history with exercise, what I've learned, experienced, as well as what I"m currently working towards.

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 I accept weight gain? Most of my life I believed there was no accepting it, only correcting it. In this episode, I discuss the world we live in, built to nurture insecurities and to make money off of those insecurities. I walk you through how I have been able to find peace in my changing body and how I have embraced whatever my body looks like while doing my best to be healthy and happy. 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 10-year battle with an eating disorder and how I found (cultivated) peace with food and with my body. I am not a licensed eating disorder (ED) specialist or mental health professional - nor am I YOURS. The following is simply what happened to work for me. Discretion is advised. If you or someone you know if struggling, the following are amazing resources to seek help: - NEDA is a nonprofit organization- you can find free/low-cost support options and even call, text, chat online nationaleatingdisorders.org - ANAD (National Association of Anorexia Nervosa and Associated Disorders) is another non-profit, organization providing free, peer support services to anyone struggling with an eating disorder anad.org This is a safe 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

Welcome! This podcast is for all the girlies (men, you too) who learned at a young age to be ashamed and embarrassed of their bodies. Who maybe, even now, struggle to accept themselves and want (possibly need) to feel less alone.

This podcast is also for those who want to LEARN how to be the absolute best versions of themselves (mentally and physically), without sacrifice and deprivation.

I want to involve you guys in this, whenever you have a question, email me at samplanpod(at)gmail.com or DM me on Instagram @thesamplan.

This is an Operation Podcast production

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

Follow Operation Podcast on Instagram @operationpodcast