Welcome back to another episode of Wholistically, You Podcast! This week we’re continuing the theme of being done competing in the NCAA. Maybe you’ve gone through this/are going through it/are going to go through it soon…but there is an end date in college. This is such a difficult, emotional transition and I’m here to share my personal experience with it. The date of graduation can often feel like an expiration date; that your time has come to an end, that your talent no longer matters, whatever it may be. I’m here to shed light on the subject, so give it a listen and let me know your thoughts :)

<p><strong>Welcome back to another episode of Wholistically, You Podcast! </strong>This week we’re continuing the theme of being done competing in the NCAA. Maybe you’ve gone through this/are going through it/are going to go through it soon…but there is an end date in college. This is such a difficult, emotional transition and I’m here to share my personal experience with it. The date of graduation can often feel like an expiration date; that your time has come to an end, that your talent no longer matters, whatever it may be. I’m here to shed light on the subject, so give it a listen and let me know your thoughts :)</p>

30. Expiration Date?

Welcome back to Wholistically, You Podcast! After a LONG hiatus from the pod, we're ~officially~ back and here to stay. This week's episode is all about wrapping up my college career as a D1 track/xc athlete, and what I learned throughout the journey. We talk all things identity in sport, academic validation, eating disorders/depression whilst competing, and so much more. Had 5 years to reflect and gain perspective for this one--give it a listen &amp; I hope you enjoy :)

<p><strong>Welcome back to Wholistically, You Podcast</strong>! After a LONG hiatus from the pod, we're ~officially~ back and here to stay. This week's episode is all about wrapping up my college career as a D1 track/xc athlete, and what I learned throughout the journey. We talk all things identity in sport, academic validation, eating disorders/depression whilst competing, and so much more. Had 5 years to reflect and gain perspective for this one--give it a listen &amp; I hope you enjoy :)</p>

29. Graduating from the NCAA

Heyooo and welcome back to another episode of Wholistically, You Podcast! This week we're getting into the concept of control--the element of it, the illusion of it, and why we feel the need to control certain things in our lives. You won't wanna miss this one because we get down to the root of it. Why do we feel the need to be perceived in a certain light? Why are we controlling our intake, our looks, our overall image? I share a lotta personal stories about my journey with the subject of control and how I cope with letting things go. Sit back, relax, and do yo thing and enjoy the episode :)   Find me on Instagram @wholisticallysam or personally @samikulaaa Find me Tiktok @samikulaaa Appreciate you 🙂

<p><strong>Heyooo and welcome back to another episode of Wholistically, You Podcast</strong>! This week we're getting into the concept of control--the element of it, the illusion of it, and why we feel the need to control certain things in our lives. You won't wanna miss this one because we get down to the root of it. Why do we feel the need to be perceived in a certain light? Why are we controlling our intake, our looks, our overall image? I share a lotta personal stories about my journey with the subject of control and how I cope with letting things go. Sit back, relax, and do yo thing and enjoy the episode :)</p> <p><br/></p> <p><br/></p> <p>Find me on Instagram @wholisticallysam or personally @samikulaaa</p> <p>Find me Tiktok @samikulaaa</p> <p>Appreciate you 🙂</p>

28. Control

Heyooo and welcome back to another episode of Wholistically, You Podcast! Today we're not just talking about gold medals and all their glory...but the why behind them. The hardships behind them. And overall just a reason to stop thinking that the world revolves around you and only you. Sharing some insight on being a collegiate athlete, accomplishing big things, and the journey and the road to get there. Of courseee we get real, raw, and honest - you can count on that. Also majorly apologies about the audio...the perfectionist in me is shaking in her boots but I hope you can just listen, relax, and vibe with the content :)

<p>Heyooo and welcome back to another episode of Wholistically, You Podcast! Today we're not just talking about gold medals and all their glory...but the why behind them. The hardships behind them. And overall just a reason to stop thinking that the world revolves around you and only you. Sharing some insight on being a collegiate athlete, accomplishing big things, and the journey and the road to get there. Of courseee we get real, raw, and honest - you can count on that.</p> <p>Also majorly apologies about the audio...the perfectionist in me is shaking in her boots but I hope you can just listen, relax, and vibe with the content :)</p>

27. Gold Medal

Welcome back to another week of Wholistically, You Podcast! This week we’re taking an interesting turn and talking about the subject of ~burnout~. Because maybe you’ve been feeling like you’ve turned lazy, unmotivated, detached from certain things? Maybe that you’re lacking passion in certain areas of your life that you never thought you would? Give this a listen to see that you’re really not that alone in this and that you just might be a bit burnt-out. I share my personal struggles w/ this subject, and I hope you can listen, relate, and enjoy :)

<p><strong>Welcome back to another week of Wholistically, You Podcast!</strong> This week we’re taking an interesting turn and talking about the subject of ~burnout~. Because maybe you’ve been feeling like you’ve turned lazy, unmotivated, detached from certain things? Maybe that you’re lacking passion in certain areas of your life that you never thought you would? Give this a listen to see that you’re really not that alone in this and that you just might be a bit burnt-out. I share my personal struggles w/ this subject, and I hope you can listen, relate, and enjoy :)</p>

26. Experiencing Burnout

Heyoo, it’s another episode of Wholistically, You Podcast! After a week hiatus and having a few track meets under my belt, I’m back with another hour of some self-reflection. Lol. This week we’re talking about the long run: not just the long run in running but for the people, the activities, the things we do for our whole lives…Do you find yourself always looking for a quick-fix? Do we diet/exercise/hang around people for the wrong reasons? Finding a short-term solution to a long-term problem? This week we’re switching the perspective to how we live a lifestyle rather than just prepping for one race, one photoshoot, one date, whatever. So give it a listen and enjoy :)

<p>Heyoo, it’s another episode of <strong>Wholistically, You Podcast</strong>! After a week hiatus and having a few track meets under my belt, I’m back with another hour of some self-reflection. Lol. This week we’re talking about the long run: not just the long run in running but for the people, the activities, the things we do for our whole lives…Do you find yourself always looking for a quick-fix? Do we diet/exercise/hang around people for the wrong reasons? Finding a short-term solution to a long-term problem? This week we’re switching the perspective to how we live a <em>lifestyle</em> rather than just prepping for one race, one photoshoot, one date, whatever. So give it a listen and enjoy :)</p>

25. Be in it for the Long Run

Welcome back to Wholistically, You Podcast! So…this week we’re getting real honest. We’re talking all about the middle stages of a mental health journey. I feel like I’m in a rather interesting place in ED recovery right now? Where I’m way past my worst, but I’m definitely not at my best. Give this a listen to hear how I’m battling the ~limbo~ of a mental health journey. Hear how it effects the relationships with other people in my life, how it can affect my performances, and how I’m moving on from negative, disordered thoughts. I hope this resonates, I hope you don’t feel alone in this, and I hope you enjoy :)

<p><strong>Welcome back to Wholistically, You Podcast!</strong> So…this week we’re getting real honest. We’re talking all about the middle stages of a mental health journey. I feel like I’m in a rather interesting place in ED recovery right now? Where I’m way past my worst, but I’m definitely not at my best. Give this a listen to hear how I’m battling the ~limbo~ of a mental health journey. Hear how it effects the relationships with other people in my life, how it can affect my performances, and how I’m moving on from negative, disordered thoughts. I hope this resonates, I hope you don’t feel alone in this, and I hope you enjoy :)</p>

24. Mental Health Limbo

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 :)

<p><strong>Welcome back to Wholistically, You Podcast!</strong> 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 :)</p>

23. Racing: The Good, The Bad, The Mediocre

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 :)

<p><strong>Welcome back to Wholistically, You Podcast</strong>! 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 :)</p>

Food Friday 2: Competition Nutrition

Welcome back to Wholistically, You Podcast! First of all, happy new year. Welcome to 2022! This episode is a little ~recap~ of celebrating the new year, and how to deal with traveling while training and competing. Our schedule's get thrown-off sometimes, and it's such a challenge to find the balance between staying true to our goals, and enjoying life all at the same time. The New Year holiday was four days spent out of the state, in a whole new environment, accompanied by a whole new set of people whilst continuing to train for the indoor track season. Give a listen to hear how to navigate nutrition, getting in workouts, and still enjoying your time while you're on-the-road There are many stories shared, some travel hot-takes, and about as good advice I can give on the subject matter. Give it a listen, and hope you enjoy :)

<h3><strong>Welcome back to Wholistically, You Podcast!</strong> First of all, happy new year. Welcome to 2022! This episode is a little ~recap~ of celebrating the new year, and how to deal with traveling while training and competing. Our schedule's get thrown-off sometimes, and it's such a challenge to find the balance between staying true to our goals, and enjoying life all at the same time.</h3> <h3>The New Year holiday was four days spent out of the state, in a whole new environment, accompanied by a whole new set of people whilst continuing to train for the indoor track season. Give a listen to hear how to navigate nutrition, getting in workouts, and still enjoying your time while you're on-the-road There are many stories shared, some travel hot-takes, and about as good advice I can give on the subject matter. Give it a listen, and hope you enjoy :)</h3>

21. Rebounding From Chaos

Wholistically, You Podcast is a mental health/nutrition podcast for athletes; I cater this podcast for YOU specifically! This is a place where you can find relatable wellness tips that can be implemented in every day life. Every week, I will sit down to chat with you to answer popular health questions and to share my journey as an athlete in the NCAA--shedding light on my personal mental health recovery and mending my relationship with food, exercise, and the people in my life.

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!

<p><strong>Welcome back to another episode of Wholistically, You Podcast</strong>! 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--<em>long-term--</em>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!</p>

20. Twenty-Two Resolutions for 2022

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 !!

<p><strong>Welcome back to another episode of Wholistically, You Podcast</strong>! 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. <strong>But WHY do you compete? Who are you constantly up against</strong>? We go back to the roots...finding your why and using it to your advantage. There's lots of lessons shared and <em>of course</em> lots of stories...give it a listen and hope you enjoy :)</p> <p><br/></p> <p>Check out the <a href="https://wholisticallysam.com/category/blog/" rel="nofollow" target="_blank">Female Athlete Testimony</a> page on <a href="http://wholisticallysam.com" rel="nofollow" target="_blank">wholisticallysam.com</a> !! 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!</p> <p><br/></p> <p>Share this episode with a friend, family member, loved one--anyone! Thanks in advance :) now go make it a great week !!</p>

19. Who Are You Competing Against?

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!!

<p>Hellooo and <strong>welcome back to another episode of Wholistically, You Podcast</strong>! 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.</p> <p>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!!</p>

Food Friday #1: An Athlete's Diet

This week's episode is centered around breaking all the little detailed "rules" we set for ourselves. Whether these are food rules, exercise rules, or just things that make our lives too rigid. We shed some light on what it is like to live with a 'rulebook' written by ED, and share strategies on how you can overcome them. It is time to break your rules.  It's easy to feel stuck; to feel like you're not making any progress. In sports, in work, in mental health recovery...you might feel like what you do is never good enough. And you might think controlling every little thing is the ultimate solution...But give this a listen and you might just be surprised on how you're not really alone in this. We get real, we get raw, and we hope you enjoy :)

<h2>This week's episode is centered around breaking all the little detailed "rules" we set for ourselves. Whether these are food rules, exercise rules, or just things that make our lives too rigid. We shed some light on what it is like to live with a 'rulebook' written by ED, and share strategies on how you can overcome them. It is time to break your rules. </h2> <h2>It's easy to feel stuck; to feel like you're not making any progress. In sports, in work, in mental health recovery...you might feel like what you do is never good enough. And you might think controlling every little thing is the ultimate solution...But give this a listen and you might just be surprised on how you're not really alone in this. We get real, we get raw, and we hope you enjoy :)</h2>

17. It's Time to Break Your Rules

Welcome back to Wholistically, You Podcast! This week's episode, "dear running," is a little bit ~different~. We're diving deep into my collegiate running career so far and the common struggles behind tying your identity to a performance outcome, as well as the highs and lows of the sport. In this episode we break down each year in college (there's been 5!), because each one presented its own struggles and triumphs. This 'letter' can be applied to any sport, whatever it is you do. We get real, we get honest, and we're looking forward to what is still to come!

<h2><strong>Welcome back to Wholistically, You Podcast!</strong> This week's episode, "dear running," is a little bit ~different~. We're diving deep into my collegiate running career so far and the common struggles behind tying your identity to a performance outcome, as well as the highs and lows of the sport. In this episode we break down each year in college (there's been 5!), because each one presented its own struggles and triumphs. This 'letter' can be applied to any sport, whatever it is you do. We get real, we get honest, and we're looking forward to what is still to come!</h2>

16: Dear Running,

Welcome back to Wholistically, You Podcast! This week's episode is loaded with content...a much needed catch-up session that dives deep into creating and following through with habits that will get you out of a funk and get you to start living the life you deserve! It's light-hearted, with a don't-take-yourself-so-seriously-approach. There was a LOT that has happened this past semester and it's time to get the low-down on what worked, what didn't...and why. Creative slumps, low motivation, and the inability to see your purpose are all discussed. Lots of story tangents and helpful tips on how you can crush your perfect routine...without burnout! Give it a listen, we hope you'll enjoy it :)

<h2>Welcome back to Wholistically, You Podcast! This week's episode is loaded with content...a much needed catch-up session that dives deep into creating and following through with habits that will get you out of a funk and get you to start living the life you deserve! It's light-hearted, with a don't-take-yourself-so-seriously-approach. There was a LOT that has happened this past semester and it's time to get the low-down on what worked, what didn't...and why. Creative slumps, low motivation, and the inability to see your purpose are all discussed. Lots of story tangents and helpful tips on how you can crush your perfect routine...without burnout! Give it a listen, we hope you'll enjoy it :)</h2>

15: Getting Out of a Funk | Creating a Schedule | Working While Competing

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 :) 

<p>Welcome back to another episode of <strong>Wholistically, You Podcast</strong>! This week has a <em>timely </em>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 :) </p>

14: Eating Around the Holidays | Breaking Food Rules

Welcome back to Wholistically, You Podcast! This week we go into motivation--how do we cultivate it? Where does it come from? Sam dives into the specifics behind external vs. internal motivation and the difference between the two. Is one more important than the other? And this can be in regard to anything...sports, work, school, mental health, etc. The new school year and sports seasons are approaching and it's time to set some routines and some new goals. Listen to learn about the many different ways we can achieve these things and the different steps we need to take to get there. There's also a deep dive into the reality of being a division 1 runner and not letting comparison stop us in our tracks. Listen for this loaded episode...hope you enjoy!

<p><strong>Welcome back to Wholistically, You Podcast</strong>! This week we go into motivation--how do we cultivate it? Where does it come from? Sam dives into the specifics behind external vs. internal motivation and the difference between the two. Is one more important than the other? And this can be in regard to anything...sports, work, school, mental health, etc. The new school year and sports seasons are approaching and it's time to set some routines and some new goals. Listen to learn about the many different ways we can achieve these things and the different steps we need to take to get there. There's also a deep dive into the reality of being a division 1 runner and not letting comparison stop us in our tracks. Listen for this loaded episode...hope you enjoy!</p>

13: Motivation--Internal vs. External | Dealing with Imposter Syndrome | How to Set Goals

Welcome back to Wholistically, You Podcast! This week we go into food comments from other people…why do they trigger you? How do you deal with them? Sam dives into her own personal journey in dealing with comments and critiscim from other people. She recaps a week of cross country camp and shares how it made her realize how much personal growth she’s experienced! There's a discussion on how 'food rules' can develop from the comments we hear and how we can ultimately overcome them. Listen for a deep-dive into how you should deal with triggers, how you can handle comments and criticism, and so much more...Hope you enjoy!

<p>Welcome back to <strong>Wholistically, You Podcast!</strong> This week we go into food comments from other people…why do they trigger you? How do you deal with them? Sam dives into her own personal journey in dealing with comments and critiscim from other people. She recaps a week of cross country camp and shares how it made her realize how much personal growth she’s experienced! There's a discussion on how 'food rules' can develop from the comments we hear and how we can ultimately overcome them. Listen for a deep-dive into how you should <strong>deal with triggers</strong>, how you can <strong>handle comments and criticism</strong>, and so much more...<strong>Hope you enjoy</strong>!</p>

Dealing with Food Comments | Food Rules | How to Deal with Triggers

This week we go into the depths of an injury—the highs, the lows, and the in-betweens. Sam goes into explaining what getting two stress fractures as a college athlete was like and the mental and physical battles you have to overcome when you have an injury. We also touch on how an injury can be prevented…tips on how to take care of your body with the right exercise-rest balance, as well as dietary changes you should make to stay happy, healthy and injury-free. There’s a lot discussed…Hope you enjoy! Here is a 3-step action list that is recommended for new listeners: 1 Apple users, please subscribe and review this podcast on Apple Podcasts! I will definitely read each and every review so I can get your feedback! Android users, subscribe to the show through Google Reviews. Subscribers will NEVER miss out on all the show action! :)  2. Join my community by inserting your email on this website! You'll get my FREE Grocery Store Shopping Guide in the next few weeks (coming soon!) when you put your email, and that keeps you up-to-date with what Wholistically Sam is up to.  3. Follow along with my daily life on instagram or TikTok (@wholisticallysam) Feel free to comment on my photos/videos, or DM me.  Thanks for listening and I cannot wait to connect with you. Don't forget to share this episode with a friend, family member, or someone else in your life! And leave a rating and a comment below :) -WS♡

<p>This week we go into the depths of an injury—the highs, the lows, and the in-betweens. Sam goes into explaining what getting two stress fractures as a college athlete was like and the mental and physical battles you have to overcome when you have an injury. We also touch on how an injury can be prevented…tips on how to take care of your body with the right exercise-rest balance, as well as dietary changes you should make to stay happy, healthy and injury-free. There’s a lot discussed…Hope you enjoy!</p> <h2><strong>Here is a 3-step action list that is recommended for new listeners:</strong></h2> <h4>1 Apple users, <strong>please subscribe and review this podcast on Apple Podcasts</strong>! I will definitely read each and every review so I can get your feedback! Android users, <strong>subscribe to the show through Google Reviews</strong>. Subscribers will NEVER miss out on all the show action! :)</h4> <h4><br/></h4> <h4>2. Join my community by <strong>inserting your email</strong> on this website! You'll <strong>get my FREE Grocery Store Shopping Guide</strong> in the next few weeks (coming soon!) when you put your email, and that keeps you up-to-date with what Wholistically Sam is up to.</h4> <h4><br/></h4> <h4>3. Follow along with <strong>my daily life on</strong><a href="https://www.instagram.com/wholisticallysam/" rel="nofollow" target="_blank"><strong> instagram</strong></a> or TikTok (@wholisticallysam) Feel free to comment on my photos/videos, or DM me.</h4> <h3><br/></h3> <h3><strong>Thanks for listening and I cannot wait to connect with you. Don't forget to share this episode with a friend, family member, or someone else in your life! And leave a rating and a comment below :)</strong></h3> <h2><strong>-WS♡</strong></h2>

11: Injury—The Highs, The Lows, The in-Between

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