thesamplan thesamplan

815 posts   31,254 followers   494 followings

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

If you want to achieve what someone else already has...don’t look at what they do now. Look at what they did when they first started. Learn from that. .
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My macros now are not what they were when i first started. Nor have they stayed the same for any long duration of time. .
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Ask the RIGHT questions. Not, “what are my current macros or even what do i eat in a day“ .
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Instead, ask me what i did when i started lifting. How i started tracking macros. What my goal was- how long it took. How much patience and hard work .
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Where i started from and where i am now are two totally different people. .
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Can’t build a house and skip the first floor 🤷🏻‍♀️(or can you?🤔)

So that was hard...
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Thanks for the inspo @migue_sawyer 🤗 always looking to try new things- keepin it spicy the el gymnasio 🔥
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Is there anything better than a challenging workout?? .
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ESP when you’ve got a good training partner! @blazekfit

✌🏼out Seattle! See you in a couple months for some hiking and seasonal things ❄️
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Until then...back to the grind! KINDA EXCITED. My body can’t tolerate anymore partying lol ready to hit the gym hard, get some deep sleep, and catch up with my amazing clients! .
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Also stoked on some warmer weather..Cali- i like you. Let’s stay together👌🏼

All the best weddings start with sliders & fries... and end in epic hangovers 🤕
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Still nursing myself back to health (the concern was real) via Gatorade and rice cakes lol what’s your go to hangover cure?! #lovingyouisyeezy

Go ahead- stamp BASIC on my forehead. Fall is here and I am HERE FOR IT! .
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Not only am i going full fall with this seasonal Starbucks beverage...
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But I’m also saving money doing it (frugal af -dats me!) .
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5$ lattes are BS. .
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The solution? .
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A MISTO. For 3$!
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Who’s tried it?! Plus- Savin you half the calories, you are very welcome 🤗
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The order: almond milk misto, 2 pump FS vanilla, 1 pump pumpkin spice .
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THREE CHEERS FOR FALL! 🍂

Don’t let social media fool you.
The editing.
The angles.
SO MANY ANGLES!
SO MANY outtakes that you don’t see. .
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Of course, I’m as guilty as anyone. But i love cool photos and how else am i going to get anyone to read my captions?!?

For a lot of people..i am too muscular, too thick, too strong, too skinny, too flat chested, too short, etc etc etc .
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I’m not everyone’s cup of tea. .
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You know what’s great though? .
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All you have to be is YOUR CUP OF CAFFEINATED BEVERAGE OF CHOICE. Not someone else’s. .
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Putting myself out here on social has never been about gaining positive affirmation or asking for compliments- in fact, it has only deepened my appreciation for my body when i get negative feedback
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It’s actually filled me with the confidence to “fu*k the h8ers” because why on earth would i let anyone else establish my self worth? .
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I am the only person who knows what I’ve been through. The ups, the downs...and that’s not anyone’s fault either. .
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All others see is what’s right in front of them. That’s why it’s so important to know YOU ARE MORE THAN THAT. .
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More than an image. More than the way you look. That’s one small, insignificant part of who you are

Best view in SoCal (her, amirite?!?)
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There is nothing in this world i love more than this animal. Especially love getting out and hiking together! Best way to spend an afternoon. Who agrees?? #gettingmystepsin #withmygirl #mondaymood

Post vacation —> how i get back on track: .
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Usually on a vacation/trip- I’ve done my best to enjoy every moment. Eating foods i don’t normally have, drinking more than one truly should on a regular basis 🤷🏻‍♀️, and spending significantly less time in the gym. .
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Most recently, i came back from the Virgin Islands feeling VERY subpar (i had earned it)🤦🏽‍♀️
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Instead of getting back to my usual macros and lifting. I did something crazy 😳
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All of my meals (aside from my oatmeal breakfast) consisted of veggies and protein. SO MANY VEGGIES. and i did CARDIO! .
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IT WAS THAT SIMPLE
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Macros are a great way to ensure you’re maximizing your efforts in the right direction
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But honestly...i use it to make sure i eat MORE because my body needs it. Coming back from vacay - i don’t need more lol - i need/want to balance out all the fun with just taking care of my bod with some micros (they were very missed) .
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I’d recommend the same thing after a wild night out. Take a breather and reset- don’t worry about tracking and let your body signal you when it needs to be fed - provide it with LOTS of micronutrient dense foods
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Then get back on them macros and keep makin those gains 💪🏼

2012 —> 2018, my secret to long term changes in body composition 👇🏼👇🏼👇🏼
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Over the last 6 years I’ve lost weight, gained that weight back, lost it again, gained again, etc (who else?? 🤦🏽‍♀️) .
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I’ve tried eating less, eating “clean” and doing more cardio.
I’ve tried diet pills and daily bikram yoga.
I’ve tried telling myself “once it’s off, I’ll be able to maintain it, i just have to get there by whatever means possible”
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Shocker- none of it worked! Or was maintained. You know what did work for me? WEIGHT LIFTING
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Not only did it allow me to reshape the way i look...but it allows me to eat more (this is kinda my number one bc i lovvve food), spend less time exercising, and has empowered me in and out of the gym #strongwomen 🔥🙌🏼 .
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If you haven’t started yet...WHY WHYWHYWHYWHYYYY?!?

Double tap if you think life is better with a dog 🐶 (and by the beach!) .
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My cardio program currently consists of a 10 minute warm up before my lifts and about 2-3 miles with this pretty lady in the evenings. NOT BAD, huh? .
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I am seriously SO happy to be home and back into my routine. Finally feeling recovered from last weekend (and feeling old bc damn that was slow🤦🏽‍♀️)
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Really looking forward to a chill weekend catching up on work (more passion projects- i can’t wait to share it with you all!! ITS BIG TIME). Who else has fun weekend plans??

I often feel like there is something wrong with me .
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Why do i obsess over food? Macros. Exercise. Looking/posing “better”. I think about it ALL the time
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Why cant i...JUST ONCE forget to eat?? Eat more of what i need and less of what i want . .
But the truth is...i think about it because i CARE. It’s not necessarily better to think less about food or when your last/next meal was/is. Chances are- if you’re not thinking about nourishing your body..it’s not properly cared for
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Missed breakfast because you weren’t hungry? Eating 1000 or less calories because that’s “enough” and you’re never hungry? Sounds like a metabolic concern to me 😬
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I got into this industry because of my love for food. I could binge watch cooking shows for DAYS. I still do. But you know what i love more? My health. Feeling good in the gym, training like an athlete. .
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Lately I’ve been giving into foods I’ve “deprived” myself of for a long time. I’ve gone out drinking, ate pizza at 2am, traded my salads for burgers, etc
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Only to realize NONE of the above are things i NEED or truly want on a regular basis. All my life it been a fight between what i should have and “shouldn’t have”. Obviously wanting what i couldn’t. .
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The older i get the more i appreciate a big ol salad and an 8 hours of sleep. Legit- I’d rather have a salad over a pizza, 9 outta 10 times anyway (my younger self is shook)
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It’s a choice i genuinely crave. WEIRD. Who else can relate??

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