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 samplanme@gmail.com 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 info@operationpodcast.com

On today's podcast, Whitney Aronoff joins me to discuss the value of food for healing and how impactful energy is to health and the foods that we eat. We discuss her journey overcoming gut issues and an auto-immune disease and how she uses food to elevate her own life and those she works with. IT'S IS SUCH A GREAT ONE and I hope you all learn as much as I did.

Chef Whitney is a personal chef where she crafts custom meal plans for clients, guiding them towards their best lives and is the founder of High Vibration Foods. Whitney healed herself of an auto-immune disease and chronic digestive issues with food by attending culinary school at The Natural Gourmet Institute in New York City. By studying Eastern and Western philosophies of healing with food she uncovered the root causes of her suffering. Through her blog, Starseed Kitchen, she shares seasonal high vibration recipes and her line of organic spice blends, High Vibration Foods that she launched in 2020 and is now available at Erewhon Market. Whitney firmly believes that the healthiest meal one can eat is the one prepared at home. Chef Whitney’s goal is to share her culinary knowledge to empower people to cook nourishing meals in their own kitchens.

Connect with Whitney Aronoff:

• Whitney's Instagram: @whitneyaronoff
• Starseed Kitchen Website: starseedkitchen.com
• High Vibration Living podcast

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 info@operationpodcast.com

Welcome back to the pod! Today is all about answering frequently and hopefully helpful questions. Starting off with more in-depth responses to complicated questions like,

"How to help yourself not feel guilty after eating certain things?
Tips and tricks to not fixate on the scale or tracking foods?"

And finishing off with more quick responses to questions like,

"Do you get upset with yourself for failing or not eating what you should’ve?
Best creatine on the market?
What is the difference between training for strength and training for muscle building?
Would you rather live with a goat or a bird?"

And so much more! I hope you enjoy and 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 info@operationpodcast.com

Kate Morton is a Registered Dietitian, founder of Funk It Wellness, SXSW speaker and menstrual health advocate. Kate has a master’s degree in Human Clinical Nutrition and focuses on menstrual health and anti-diet culture education. After completing her studies, Kate moved to New Zealand where she began working with wellness start-ups to develop nutritionally sound products in the “better for you” market. While in New Zealand, Kate started to presume a more holistic way of living that led her to dive deeper into the science of hormones and cyclical living. Kate’s mission is to empower all menstruators to have autonomy over their bodies and learn to make peace with food and their cycles.

Kate's Instagram: @carbsandkate
Funk It Wellness Website: funkitwellness.com

Follow me on Instagram: @thesamplan

and TikTok @thesamplan

This is an Operation Podcast production. For more information, please contact us at info@operationpodcast.com

Join me for some 2024 goal setting! A new year brings some exciting opportunities - so much potential. But how can we maximize it? Make the most of it?

In this podcast I talk you through my New Year's routine: gratitude & reflection + goal setting & planning. So get your pens and notepads ready. This one is interactive and requires some work!

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 info@operationpodcast.com

Let's talk about food freedom. As someone who spent most of her life dieting and restricting food - building a positive relationship with all food was scary and difficult. How are you supposed to unlearn everything you've ever been taught about food and how your body should look??

In this episode, I discuss the benefits of food freedom, the negatives, and how to achieve it. 

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 info@operationpodcast.com

Welcome back to the pod, Alex Rice! Alex is a certified cool girl (check her out on IG @alexricee to see what I mean), an incredible Trainer/Health Coach, and just so happens to be one of my favorite people on the planet. In this episode we dive deeeeep into mental health; Alex's experience with anxiety, mine with an eating disorder, and ways we've learned to cope and heal. We also chat about what an anomaly Alex is - having a positive relationship history with food, exercise, and (mostly) body image and share some of our gym girl unnecessary necessities (gift suggestions). I hope you guys learn a ton!

You can find Alex on IG @alexricee and TikTok @alexricee_

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 info@operationpodcast.com

Welcome to the podcast, Lyndie Michaela (@healthynative)! Lyndie is a Macro Coach, Trainer, and Certified Muscle Mommy (check her out on IG for proof). In this episode we talk about our similar journeys of struggling and sacrificing to be small, how Lyndie overcame her disordered eating habits, and what her current goals are (even how and what she's doing to reach them). I hope you enjoy and learn something new!

If you're interested in learning more about Lyndie, you can find her on IG @healthynative and find links to her 1:1 macro coaching and training app (built by bagels).

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 info@operationpodcast.com