thesamplan thesamplan

732 posts   23,492 followers   483 followings

Sam Gwaz MS CISSN CSCS  B.S nutrition 🌿 M.S kinesiology & sport nutrition Trainer & nutritionist BPI 20% “thesamplan” Email for online coaching

Been a little while since this little babe graced the gram! Having a dog has seriously made me a better human. She gets me outside for walks, she tests my patience almost daily, and she fills my heart with so much love i didn’t even know i had the capacity for. .
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She gets me out of this bubble i often find myself in. A bubble of body focus. Where i care too greatly about my exterior and not enough about the other aspects of myself. The parts that matter so much more. The way i look should be the LEAST interesting thing about me. .
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Grow your intelligence.. while growing your glutes. Give more to others...not just your all in the gym. Become a world traveler and explore other cultures- less of a homebody with a rocking bod. YA FEEL ME THO?

True story: this wetsuit was the hardest part of today’s surf sesh 😅 .
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The water has been my savior lately. The stress of the day..anxiety of an uncertain future literally just washes away out there. Beats a drink 9 times out of 10 🍷who else can relate?! .
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Feeling incredibly blessed to be surrounded by good people who share the same need for the outdoors. @miss_bri_marie Ly girlie 🤗😘

REAL TALK 👇🏼
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I almost blew it. This is hard for me to be open about. But i do feel it’s important to share my struggles, not just my victories on here. If you’ve followed me for a while, you’ll know I’ve struggled (at different intensities) with disordered eating. .
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Yesterday I had a work event where i partook in some serious noms. And some drinks. I ate more than felt comfortable. A feeling that, in the past, would make me want to hardcore binge and give up. .
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I even started strategizing about it. Mapping out, in my head, what grocery store i would stop at on the way home. .
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ALL IT TOOK WAS TIME. The internal struggle subsided...the clouds settled and SOMEHOW my mindset shifted. My body could handle it. I could handle it. .
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I could use this experience as an experiment. How was my body going to respond tomorrow, the next day, the whole next week. Would it really throw off my progress that much? If i did gain weight, how much and for how long? How long until i felt back to normal? .
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We all have this opportunity to analyze and assess how our bodies respond to the ways we treat it. Positive and negative, we are ALWAYS learning. .
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This is the first time in a long time I’ve had these feelings. Also for the first time in a long time...i feel really good about how i handled it. No one is perfect. We all struggle. BUT we are all stronger than our challenges. That is a FACT.

GET UNCOMFORTABLE. .
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Do things that scare you. Challenge yourself. Fitness related or not, this is relevant. .
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The most rewarding things I’ve ever done have been a result of embracing what is uncomfortable. Moving to a new place. Going to grad school. Competing in bodybuilding. Traveling solo around the world. Pushing myself (in many ways) to stretch my comfort zone. Embrace it. .
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That’s when the magic happens. Your body will fight you- everything in your will tell you to give up. Don’t pull the trigger. Stop trying to lose weight, be alone, don’t put yourself out there, etc. .
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Pushing past those moments- that’s where the magic happens. And trust me, it feels like magic. That moment you almost gave up- only to be rewarded for sticking to it. Cake is good- but THAT feeling 🤯 who knows what i mean???
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Every time your body, your mind, your emotions fight against that comfort zone...CHALLENGE IT. PUSH HARDER. You will never regret it. #bestself #roadtosuccess #everforward

GIVEAWAY! Pizza and sandwich/burger lovers unite! Partnering up with @outeraislegourmet to giveaway their amazing pizza crusts and sandwich buns - super macro affordable - each pizza crust (featured) is only 4g CARBS! Made with cauliflower, egg, Parmesan cheese, and spices....THATS IT! .
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How to enter:
1️⃣ like this post
2️⃣ must be following me and @outeraislegourmet
3️⃣tag someone else who would enjoy a macro friendly pizza! .
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Multiple entries welcome! Tag all your friends! Maximize your chances! #doitforthepizza winner will be chosen on 7/14

Buns out for Summer! Went surfing today...and it was INCREDIBLE out there. Me? Not so much lol but practice makes perfect and i can’t wait to make this a part of my routine. .
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Lately I’ve been all about training like an athlete. Not JUST to look good. I also want to do cool things with my body. Functional strength, endurance etc...Be able to do handstands, pistol squats, climb, hike, and now surf. Looking good while doing it would be cool too lol but that’s just it: train/eat like an athlete...LOOK LIKE AN ATHLETE #science or #broscience ? Either way it’s a thing and I’m workin on it!! Hope everyone is having THE BEST Sunday and getting their daily dose of vitamin d in one way or anotherrrrr ☀️

Isn’t it funny how you can have an incredible day, super full of energy, hyped on life...then the next is literally the opposite? Was on top of the world yesterday, finished my macros...was still hungry...decided to have a rice cake w pb bc i literally just wanted it lol....which turned in to 5, a bagel, some eggs, basically all hell broke loose! This was not the plan! .
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Now it’s the next day. I’m tired, didn’t sleep much because #heatwaveof2018 and I put my gym clothes on only to realize i wasn’t going to workout lol i feel like doo doo and just want to go home, eat, and snuggle w my puppy. In that order. .
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Not everyday is going to be rainbows n butterflies. Not everyday is going to go “as planned” but the reality is life ISNT supposed to be. We experience highs and lows constantly. Appreciate both and keep MOVING FORWARD. Learn. Don’t marinate on the lows or highs....work to make each moment, day, week, etc even better. Keep raising the bar 🙋🏻‍♀️ #everforward

Workin on creating some curvvvves! Hit glutes today (trying to do so 2-3 times a week). Nothin too crazy...but I’m feelin it! (Workout in my story!)
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Been feelin life in general lately. Things are just freakin good. I wake up full of energy (shoutout to my new multi and some coffee), I’m excited to work, I’m so happy taking my dog on walks to the BEACH, grateful that this is my life and somehow it’s happening for me. Have you ever looked around you and thought...”how did i get here” cuz somehow here i am and i can literally feel the positive pull of good things coming and going my way. .
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Pursuing this life with the conviction and confidence that “it will all work out”...it’s a game changer. I’ve never feared for failure. I always have everything i need. I just trust that everything will work out. Because it always has and always will. No, “what if’s” or “buts” about it.

HAPPY 4th OF JULY! Hope everyone is out enjoying the day off with family, friends, and treating themselves to some delicious foods 🤗 #godblessamerica #america #fourthofjuly #independentaf

It’s work. It’s the last diet you’ll ever be on. It’s your new, enjoyable lifestyle. .
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Creating SUSTAINABLE change to you body composition takes double (maybe triple) the amount of time you think you will. The scale will challenge your commitment. Some days you will question if “it’s worth it”. I know because I’ve been there. I’ve dieted since i even knew what that was (most unhealthy), I’ve shamed myself for a lack of “willpower” when i couldn’t follow through...but I’m also a reflection of 8 years trying to repair my relationship with food and a love for myself and my long term health. .
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Taking the extreme, “all or nothing” approach is easy. Until you fall off and rebound harder and heavier than before. More difficult is focusing on moderation...a healthy lifestyle with a slower progression toward your goals. Knowing you won’t be perfect on a daily basis. Accepting and being okay with that. THATS HARD. .
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The reward? What makes it all worth it? Knowing your body. Knowing what it needs. NEVER DIETING AGAIN. .
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That’s the mindset that has changed my life. A mindset i hope to impart and empower others with. I coach clients towards results but also longevity. It’s not just flexible dieting. It’s whatever you need it to be. Personalized for you to see the results you’ve always wanted while feeling your best. Interested? I’m here 🙋🏻‍♀️samplanme@gmail.com #bettereveryday

Best macro friendly snack? (GIVEAWAY below!!)
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Tuna packets! Top a rice cake or fill a tortilla...they’re the perfect on the go option. New favorite brand: @safecatchfoods ! Lowest mercury of any brand, 35g lean protein, no additives or fillers, REAL FREAKIN GOOD. .
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Wanna try?? 1. Click the link in my bio (check out the amazing flavors and quality)
2. Comment on this post what flavors you’d want to try first. Winner will be chosen TOMORROW! .
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#giveaway #foodgiveaway #ad #sponsored #tuna #nomnomnom #eatpurelivepure

A little extra glute engagement never hurt nobody 🤷🏻‍♀️love adding a resistance band for that extra squeeze at the end! Who else has tried this or is about to?!?
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Been working on building my booty for over a year now. Biggest keys to growth? Eat for your goals—> appropriate training frequency and volume —> rest and recovery (patience!). Bing bang boom bootyyyyy 🍑

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