Welcome back to Wholistically, You Podcast! I share this episode from the perspective of being a college runner—dealing with good races, bad races, and all the in-betweens, but honestly this can be applied to any situation. We all have passions, we all work hard towards goals we want to achieve. But how do we deal with the fact that the outcome might not go how we planned? How do we deal with the crash after the initial high? How do we come back from a really low-low? Give this episode a listen to hear my personal journey with competition, and how my perspective has changed over the years. Enjoy this one :)

Welcome back to Wholistically, You Podcast! In this ~Food Friday~ segment, we are talking all things nutrition for competition! What to pack on-the-go, what to order at a restaurant, and how to navigate fueling for your competition. 5 years of experience at the D1 level and there's been lotssss of trial and error with knowing what to pack/what to order, and how to beat the travel hanger. Give this brief episode a listen to hear some stories and tips! Enjoy :)

Welcome back to another episode of Wholistically, You Podcast! It's new year's week...oh boy. We made it through another year!! "Resolutions" are a hot topic right now, and some people are for them, some people are against them. This week we get into how we can use them to benefit our lives--long-term--but this episode is not about 'quick fixes', 'restrictions' or 'diets'. I recap the year and share lots of stories while I lay out my 11 resolutions heading into 2022, and even give 11 ideas for you as well. 22 ideas for habits that can benefit you in someway! So bring in the new year with Wholistically, You and let's end THIS one on a good note :) enjoy the episode!

Welcome back to another episode of Wholistically, You Podcast! This week we get into the element of competition--whether it may be competition at work, at school, in sports, in size of body/clothes...all of that. Like everything else in life, of course there are both pros and cons to competition and the essence of competing with someone else. But WHY do you compete? Who are you constantly up against? We go back to the roots...finding your why and using it to your advantage. There's lots of lessons shared and of course lots of stories...give it a listen and hope you enjoy :)

Check out the Female Athlete Testimony page on wholisticallysam.com !! It's a brand new series that will be updated weekly which contains stories YOU have written in and want to share with the world. Send yours over to @wholisticallysam on any platform!

Share this episode with a friend, family member, loved one--anyone! Thanks in advance :) now go make it a great week !!

Hellooo and welcome back to another episode of Wholistically, You Podcast! This week we're getting ~crazy~ and adding a whole new segment to the pod--Food Friday! This week's is a brief episode on the Athlete Plate Method, and a general rule of thumb for what your plate should look like during competition season. There's some meal ideas, there's some science-talk, and of course some life recaps.

These are going to be more casual episodes where we talk all things food, diet, what we like to eat/what we don't, tips and tricks, and so much more...it's light-hearted, a fun twist and we hope you enjoy!!

Welcome back to another episode of Wholistically, You Podcast! This week has a timely episode coming in just before all the holiday madness hits...we go into how you can navigate eating and fueling yourself around the holidays, without all the diet culture BS. Sam dives into some of the common 'food rules' that seem to always pop-up around this time of year, and how she herself has battled/overcome them. Lots of story tangents, science-talk, and helpful tips on how you can crush the holiday season, without restrictions! Give it a listen, we hope you'll enjoy it :)