My individualized, one-on-one coaching is created based on your diet history, goals, and preferences. Achieving your ideal body does NOT have to be hard.

In fact, difficulty is often the biggest deterrent in compliance and consistency. Two keys to successful changes in body composition.Beyond the physical changes, my coaching encompasses a well rounded approach to sustainable change.

Creating habits that fuel long-term health and wellness.
My goal is to end dieting cycles and show each client the way to their best, healthiest physique.

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“For starters, I myself am a personal trainer and currently working towards getting my bachelors in kinesiology, and I STILL needed and wanted a coach. I felt like I knew my abc’s but definitely needed/wanted to learn more; not to mention the need for outside accountability. When I was searching for a coach it was really important to me to find someone with an education background and experience, I wanted to be able to trust the answers to my questions. Sam fulfilled those expectations and much more! Every time I… Read more “MISSION ACCOMPLISHED!”


“In December I graduated from college and was the heaviest I had ever been. I decided to make a a change and 2.5 months ago I started working with Sam. She has been so great and is available to me for any questions I have and she keeps me on track with weekly check-ins. Before Sam I was not eating nearly enough calories but with her plan I consistently lose 1.5-2 pounds per week and am able to eat so much more than I thought! I love having a coach… Read more “MAKE A CHANGE”


After finally growing tired of not achieving the results I wanted, both in how I looked and how I felt, I signed up for the SamPlan in July and the last 6 months have literally been life changing. Yes I lost 20 pounds, feel amazing, and can see my abs again, but the best part was the knowledge I gained.  Having specific nutrition goals each week helped me gain the discipline I had been lacking and the freedom of IIFYM allowed me the creativity to still get in some of… Read more “LITERALLY LIFE CHANGING”


“I started working with Sam and following @TheSamPlan on IG in July last year and it has been incredible. I was the girl whose weight always yo-yo’d back and forth. This is the first year I successfully made it through a holiday season without gaining that dreaded holiday weight. I have worked with a variety of plans and trainers and never found someone who actually personalized it for ME.  Sam started out by listening to the personal goals I had for myself and devising a long-term sustainable plan to achieve them. She actively participates by… Read more “YO-YO NO MORE.”

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