Kenzie built 4 fitness studios by 25, here's how she did it. In this episode, she breaks down the real difference between Pilates and weight training for body recomposition, why she opened True Form and The Format from scratch, and how pregnancy changed her entire approach to fitness and nutrition.

 Timestamps:

0:00 - Meet Kenzie: 4 studios at 25

4:22 - From college dancer to Pilates studio owner

8:45 - Why Pilates alone won't change your body

16:24 - The truth about body recomposition (what nobody tells you)

22:31 - Training to failure vs. training to fatigue

28:19 - Kenzie's weekly workout split

32:21 - Gentle consistency & active rest days

36:50 - Opening The Format: a multi-modality studio

43:09 - Pregnancy, nutrition & high protein eating

49:15 - Working with your spouse in business

54:40 - What empowerment actually means

Thank you to our sponsors:

Tiami Mattress 35% off sitewide during their 4th of July event. no code needed, discount applied automatically: https://www.tiami.com/

Remi Night Guards: Up to 50% off at checkout with code: SAMCFIT. https://www.shopremi.com/

Caraway: Save up to $230 on the 12-piece cookware set. Spend $495+ for a free Butcher Box; spend $795+ for a free cast iron grill pan + 10% off your next purchase Code: SAMCFIT https://www.carawayhome.com/SAMCFIT

Paleovalley: 15% off your first purchase! Code: SAMCFIT https://www.paleovalley.com/SAMCFIT

Bloom Daily Hydration: 20% off your first order with code: EMPWR20 https://www.bloomnu.com

Kenzie’s LINKS: 

Insta & TikTok: @kenziewesp

Sam's LINKS:

⁠https://www.shopltk.com/explore/Samcfit⁠

EMPWR by Sam App | *free 7 day trial*

⁠https://www.empwrbysam.com/⁠

My Macro Guide:

⁠https://samcfit.com/macro-guide-only⁠

Running Programs:

⁠https://www.samcfit.com/running-programs⁠

Follow Sam:

Insta: @samcfit_

YouTube: ⁠https://www.youtube.com/@Samantha_Christine

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In this solo Q&A episode, I’m answering your questions on everything from ADHD, anxiety, and time management to body recomposition, cardio, weight training, and what life looks like right now behind the scenes. I share some of the struggles I don’t talk about often, including how ADHD impacts my day-to-day life, why structure and time blocking are essential for me, and how I navigate anxiety during busy seasons.

We also dive into training for my first 70.3 Ironman, body recomposition versus cutting, how much cardio you actually need, and why lifting heavy can sometimes make you feel “puffy” before you see results. Plus, I’m sharing updates on wedding planning, summer travel, future family plans with Ian, and what’s coming next after this season of endurance training.

What we cover:

00:00 Introduction and summer life updates

01:42 Honduras retreat recap and wellness travel experiences

04:15 Ironman training updates and open water swimming

06:04 ADHD, perfectionism, and managing anxiety

09:32 Family plans, fertility conversations, and future motherhood

12:31 Body recomposition vs. cutting: what's the difference?

15:35 How much cardio do you actually need?

17:19 Why lifting heavy can make you feel puffy

20:08 My current makeup and beauty favorites

21:34 Summer travel plans, Ironman, and my bachelorette trip

23:50 Motivation versus discipline and staying consistent

26:38 What happens if you overeat on weekends?

28:57 Honeymoon plans and what’s next after wedding season

Thank you to our sponsors:

KINSYN:

https://kinsyn.com/empwr

Code: SAMC for 20% off your first subscription

Jones Road Beauty:

https://jonesroadbeauty.com/

Code: EMPWR for a free full-size mascara with your first purchase

Remi - Custom Night Guards:

https://shopremi.com/SAMCFIT

Code: SAMCFIT for up to 50% off

Magnesium Breakthrough by BIOOptimizers:

https://bioptimizers.com/samcfit

Code: SAMCFIT for 15% off

Sam's LINKS:

⁠https://www.shopltk.com/explore/Samcfit⁠

EMPWR by Sam App | Free 7-day trial

⁠https://www.empwrbysam.com/⁠

My Macro Guide:

⁠https://samcfit.com/macro-guide-only⁠

Running Programs:

⁠https://www.samcfit.com/running-programs⁠

#fitness #health

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In this episode, I’m joined by Roxie Nafousi for such an honest conversation around self-worth, manifestation and personal transformation. Roxie shares the highs and lows of her journey, from navigating addiction and depression to rebuilding her relationship with herself, and the mindset shifts that helped her move through those seasons. We dive into why manifestation starts with believing you’re worthy, the power of gratitude, and how becoming aligned with yourself can help you create the life you desire.

What we cover:

00:00 Introduction

01:41 Roxie’s journey through addiction, healing, and how she discovered the power of manifestation

18:06 Building self-worth through affirmations and learning to believe in yourself again

27:22 The power of gratitude, shifting your mindset, and creating positive change from within

39:19 Setting boundaries, protecting your energy, and letting go of what no longer serves you

46:19 Why we're all manifesting our reality, whether we realise it or not

52:07 Becoming the person you want to be through aligned actions and daily choices

59:24 Navigating motherhood, finding balance, and making time for yourself without guilt

Thank you to our sponsors:

MUDWTR - Super-functional coffee alternative:

https://mudwtr.com/SAMCFIT/

Code: SAMCFIT for up to 43% off

Cozy Earth - Bedding & loungewear:

https://cozyearth.com/

Code: SAMCFIT for 20% off

We Natal - Fertility supplements:

⁠https://wenatal.com/SAMCFIT/⁠

Offer: free month’s supply of WeNatal Rest + Digest Magnesium with your first subscription.

AquaTru - Water purifier:

⁠https://aquatru.com/⁠

Code: SAM for 20% off

Bloom - Daily hydration:

https://bloomnu.com/

Code: EMPWR20 for 20% off your first order

Sam's LINKS:

⁠https://www.shopltk.com/explore/Samcfit⁠

EMPWR by Sam App | *free 7 day trial*

⁠https://www.empwrbysam.com/⁠

My Macro Guide:

⁠https://samcfit.com/macro-guide-only⁠

Running Programs:

⁠https://www.samcfit.com/running-programs⁠

Follow Sam:

Insta: @samcfit_

YouTube: ⁠https://www.youtube.com/@Samantha_Christine

#mudwtrpod #manifestation #RoxieNafousi

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3 months out from my wedding and smack in the middle of Ironman training so yeah, this era is a LOT. In this solo episode I'm pulling back the curtain on everything I'm doing right now to feel my best walking down that aisle: the workouts, the nutrition, the recovery stack, the skincare treatments, and how I'm protecting my mental space through all of it.

What we cover:

00:00 Introduction

02:18 Wedding planning updates: why I hired a wedding planner, what's been worth outsourcing, and how planning is going so far

05:40 My bridal era: embracing more feminine energy and approaching this season with intention

07:43 How I'm preparing physically for my wedding while training for an Ironman, including my current training routine and fitness goals

22:05 My nutrition and recovery routine right now: high-protein, high-carb eating, recovery priorities, and the habits helping me stay consistent

32:44 How I'm hydrating during training and what I'm focusing on to support performance and recovery

37:25 My beauty and skincare routine right now: every treatment I've done this year plus my current AM and PM skincare routine

46:08 Bridal fashion updates: dress shopping, reception dress plans, and finding the right look for each event

47:16 Protecting my mental health during a busy season: setting boundaries, creating mental space, and balancing it all

Thank you to our sponsors:

Branch Basics - Cleaning products:

https://www.target.com/

The Magnesium Breakthrough by BIOoptimizers:

https://bioptimizers.com/samcfit

Code: SAMCFIT for 15% off

Remi - Night mouth guards:

https://shopremi.com/samcfit

Code: SAMCFIT for up to 50% off

Paleovalley - Bone Broth Protein:

https://paleovalley.com/samcfit

Code: SAMCFIT for 15% off

AquaTru - Water purifier:

https://aquatru.com/

Code: SAM for 20% off

Sam's LINKS:

⁠https://www.shopltk.com/explore/Samcfit⁠

EMPWR by Sam App | *free 7 day trial*

⁠https://www.empwrbysam.com/⁠

My Macro Guide:

⁠https://samcfit.com/macro-guide-only⁠

Running Programs:

⁠https://www.samcfit.com/running-programs⁠

Follow Sam:

Insta: @samcfit_

YouTube: ⁠https://www.youtube.com/@Samantha_Christine

Products & Resources Mentioned:

Loombox Red Light Therapy

https://thelumebox.com/

ClearStem Bright Me Up Toner 

https://clearstem.com/products/brightmeup

INN Beauty Extreme Cream (face + under eye) -https://www.innbeautyproject.com/products/extreme-cream

Rhode Glazing Milk

https://www.rhodeskin.com/

Complexions Golden Hour (gentle retinol)

https://complexionnashville.com/products/golden-hour

Pro-Mix Whey Protein & Collagen

https://promixnutrition.com/

Hydro Jug (40oz)

https://www.thehydrojug.com/collections/traveler-40oz

Redmond's Real Salt

https://redmond.life/collections/real-salt

Electrolytes: Pro-Mix, Bloom Hydration, Cure, LMNT

https://promixnutrition.com/

https://bloomnu.com/

https://www.curehydration.com/

https://drinklmnt.com/collections/salt

Bridal fashion inspo: Revolve + Meshki

https://www.revolve.com/

https://meshki.co.uk/

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3 months out from my wedding and smack in the middle of Ironman training so yeah, this era is a LOT. In this solo episode I'm pulling back the curtain on everything I'm doing right now to feel my best walking down that aisle: the workouts, the nutrition, the recovery stack, the skincare treatments, and how I'm protecting my mental space through all of it.

What we cover:

My current Ironman training split

How I'm eating right now: high protein, high carb, and my bridal glow smoothie 

Recovery non-negotiables: sleep, sauna + cold tub cycling, red light therapy & meditation

Every skin treatment I've done this year: microneedling, Ultra laser, Sculptra, PRF Easy Gel & Botox

My full AM + PM skincare routine (all products linked below)

Wedding planning updates: vendors, the reception dress search & bachelorette planning

How I'm setting boundaries and protecting my mental health during the most chaotic season

Thank you to our sponsors:

Dream Recovery -  Mouth tape, blue light glasses, weighted blanket, sleep mask & performance pillowcase: https://dreamrecovery.ioCode: SAM15 for 15% off

Kain Footwear - Recovery slides (the Revive OB): https://kainfootwear.com/EMPWRFree shipping

Sam's LINKS:

⁠https://www.shopltk.com/explore/Samcfit⁠

EMPWR by Sam App | *free 7 day trial*

⁠https://www.empwrbysam.com/⁠

My Macro Guide:

⁠https://samcfit.com/macro-guide-only⁠

Running Programs:

⁠https://www.samcfit.com/running-programs⁠

Follow Sam:

Insta: @samcfit_

YouTube: ⁠https://www.youtube.com/@Samantha_Christine

Products & Resources Mentioned:

Loombox Red Light Therapy

ClearStem Bright Me Up Toner

INN Beauty Extreme Cream (face + under eye)

Rhode Glazing Milk

Complexions Golden Hour (gentle retinol)

Pro-Mix Whey Protein & Collagen

Hydro Jug (40oz)

Redmond's Real Salt

Electrolytes: Pro-Mix, Bloom Hydration, Cure, LMNT

Bridal fashion inspo: Revolve + Meshki

Learn more about your ad choices. Visit megaphone.fm/adchoices

Sperm counts have dropped 60% in 60 years and if nothing changes, they could reach zero by 2045. Yet we still only talk about women when it comes to fertility. In this episode, I sit down with Ronit Menashe and Vida Rahim, the founders of WeNatal, to have the conversation the fertility world keeps skipping.

In this episode, we cover:

Why 50% of miscarriages and infertility are linked to male factor sperm quality

The truth about microplastics, BPA, and phthalates destroying fertility

What "Trimester Zero" is and why the 100 days before conception matter most

The MTHFR gene mutation (40–60% of people have it) and why folic acid isn't enough

How to actually improve egg quality and sperm quality through nutrition and lifestyle

The Mediterranean diet, DHA, and why 70% of your baby's brain depends on what you take before pregnancy

Postpartum depletion, why the prenatal doesn't stop at birth

Thank you to our sponsors:

ClearStem — Get a FREE mini Hydro Glow Plumping Moisturizer with any $75+ order: https://clearstem.com/pages/samcfit-may26 Code: SAMCFIT

Caraway — Non-toxic cookware10% off:  https://www.carawayhome.com/empwr | Code: EMPWR

Sam's LINKS:

⁠https://www.shopltk.com/explore/Samcfit⁠

EMPWR by Sam App | *free 7 day trial*

⁠https://www.empwrbysam.com/⁠

My Macro Guide:

⁠https://samcfit.com/macro-guide-only⁠

Running Programs:

⁠https://www.samcfit.com/running-programs⁠

Follow Sam:

Insta: @samcfit_

YouTube: ⁠https://www.youtube.com/@Samantha_Christine

Resources Mentioned:

WeNatal — Special offer for EMPWR listeners: https://wenatal.com/empower

Book: Countdown by Dr. Shana Swan

Netflix Documentary: The Plastic Detox

EWG App - toxin checker for products

Think Dirty App - toxin checker for products

Real Foodology Podcast by Courtney Swan

#fertility #prenatal #wenatal #maleinfertility #trimesterzero #eggquality #microplastics #fertilityjourney #empwrpodcast

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This one's for the military families, the military spouses, and anyone who has ever wondered what it actually takes to become, and stay, a Navy SEAL.

In honor of Memorial Day, Ian is in the hot seat. Sam kicks things off sharing her own mini Navy SEAL experience at a PLT summit in Montauk -45- degree water, burpees in the sand, and a whole new level of respect for the man she's marrying. Then Ian takes over, and the conversation goes deep.

They get into why Ian became a SEAL in the first place (hint: it wasn't for the reasons you'd expect), what it felt like to watch 220 men enter BUD/S training and finish with only 36, and how much of making it as a SEAL is truly mental versus physical.

Ian opens up about the emotional disconnect that comes with returning home from deployment, the toll it took on his marriage, and why deployment often felt more like an escape than a hardship. He also talks about the identity crisis that hits when you leave the teams, why no civilian job can fill that void and what it means to repurpose yourself after the most elite career in the world.

They also get into raising kids with military values, what Ian wants to pass down and what he doesn't, and the jaw-dropping story of how Ian and Sam's dad unknowingly crossed paths on a mission in Africa years before Ian and Sam ever met.

If you've ever wanted to get inside the mind of a SEAL, this is the episode.

_____

Sam's LINKS:

https://www.shopltk.com/explore/Samcfit

EMPWR by Sam App | *free 7 day trial*

https://www.empwrbysam.com/

My Macro Guide:

https://samcfit.com/macro-guide-only

Running Programs:

https://www.samcfit.com/running-programs

Follow Sam:

Insta: @samcfit_

YouTube: https://www.youtube.com/@Samantha_Christine

_____

Thank you to our sponsors!

Head to AirDoctorPro.com and use promo code SAM to get UP TO $300 off today! 

Sign up for your one dollar-per-month trial today at shopify.com/samcfit
Start your new morning ritual & getup to 43% off your @MUDWTR with code SAMCFIT  at  mudwtr.com/SAMCFIT 

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What if every symptom you've been dismissed for actually had an answer?

Mila Magnani spent over a decade being told her acne, facial hair, irregular cycles, and fatigue were just genetics, just stress, just part of being a woman. It wasn't until her body completely broke down during COVID that she finally got real answers, and decided to find her own solution.

In this episode, Mila takes us all the way back to age 11, where her symptoms first started, through years of birth control, spironolactone, an IUD, a PCOS diagnosis, hypothyroidism, iron deficiency, and a tick-borne red meat allergy she didn't even know she had. She shares the exact root cause approach that healed her, what labs every woman with PCOS should be running, and how she turned her healing journey into Milamend, a clinically-backed supplement brand built by a woman who actually lived it.

We also get into why most PCOS supplements are formulated by men, the truth about maltodextrin hiding in "clean" products, why bio-individuality matters more than any protocol, and the massive clinical trial Milamend is funding right now.

If you've been doing everything right and still don't feel like yourself, this one is for you.

_____

Milamend is a supplement company that specializes in Hormone Balance Supplements for PCOS Management. With only 16 ingredients, Milamend was created by a woman who found a supplement stack that finally helped her PCOS symptoms and turned it into a solution all women can try.

Learn more about Milamend and try their products at milamend.com

_____

Sam's LINKS:

https://www.shopltk.com/explore/Samcfit

EMPWR by Sam App | *free 7 day trial*

https://www.empwrbysam.com/

My Macro Guide:

https://samcfit.com/macro-guide-only

Running Programs:

https://www.samcfit.com/running-programs

Follow Mila:

Insta: @milamagnani

Follow Sam:

Insta: @samcfit_

YouTube: https://www.youtube.com/@Samantha_Christine

_____

Thank you to our sponsors!

Visit Carawayhome.com/EMPWR to take an additional 10% off or use code EMPWR on your next purchase.

Go to CLEARSTEM.com/SAMCFIT and use code SAMCFIT at checkout and receive a free mini HYDRAGLOW plumping Moisturizer when you spend $75 or more.

Use our exclusive link to shop at honeylove.com/SAMCFIT for almost 50% off site wide.

Protect your teeth with Remi by using code SAMCFIT to get  50% off your new night guard with Remi Club Subscribe & Save at shopremi.com

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What if the thing you've been dealing with for years could be fixed in 12 weeks?

In this Q&A episode, Ian and I are back answering your questions with zero prep and zero filter. I'm sharing my full update on the 12-week gut healing protocol I did with practitioner Amy Williams, what we found in my bloodwork, and what it actually felt like to cut caffeine, strip back to whole foods, and rebuild from the inside out. I lost 4 to 5 pounds of pure inflammation, my painful bloating episodes are completely gone, and I genuinely feel like a different person.

We also get into managing food noise and cravings, my current macros, how to stay lean while lifting heavy without bulking, and the blood work markers every woman should be checking if she's always tired and running on empty. Ian and I talk about how we balance training with kids, how we make it work as a couple who spends every waking hour together, and what I'd tell anyone feeling defeated in their relationship right now.

Plus our full running shoe breakdown, top home gym equipment picks, and yes, a full wedding update. We saw the venue, survived the catering tasting, and we are four months out. It's all coming together.

If you've been wanting a real, unfiltered episode that covers everything from your gut to your gains to your relationship, this one's for you.

_____

Sam's LINKS:

https://www.shopltk.com/explore/Samcfit

EMPWR by Sam App | *free 7 day trial*

https://www.empwrbysam.com/

My Macro Guide:

https://samcfit.com/macro-guide-only

Running Programs:

https://www.samcfit.com/running-programs

Sam's Favorite Running Shoes:

https://liketk.it/5m3PV

Try Rythm Bloodwork

rythm.health/samc

Follow Sam:

Insta: @samcfit_

YouTube: https://www.youtube.com/@Samantha_Christine

_____

Thank you to our sponsors!

Use code EMPWR for 20% off at curehydration.com — or find it on Amazon.

Head to AquaTru.com now and get 20% off your purifier using promocode SAM

Head to cozyearth.com and use my code SAMCFIT for an exclusive 20% off

Use code EMPWR for 15% off the Premium Starter Kit at BranchBasics.com

Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, I sit down with Micaela Riley, a functional nutritionist and women's health specialist who transformed her own life after years of struggling with PCOS, Hashimoto's, hypothyroidism, SIBO, and leaky gut. Her story starts at 14 years old when a quick doctor's appointment led to birth control, weight gain, hair loss, exhaustion, and a decade of being told she just wasn't working out enough or eating little enough. What followed was years of over exercising, under eating, and chasing answers that traditional medicine couldn't provide.

We dive deep into what actually worked: reverse dieting, eating more instead of less, cutting back on cardio, prioritizing strength training and walking, and addressing root causes through functional lab testing. Micaela shares how she lost 40 pounds over five years by doing the opposite of what doctors told her, got her period back after losing it for six years, and finally healed her gut and balanced her hormones without birth control or restrictive dieting.

This conversation gets real about the five things she would never do again: over exercising, fasting without proper nutrition, taking random supplements without lab work, neglecting sleep, and ignoring blood sugar balance. We talk about the power of eating a high protein breakfast, why intermittent fasting isn't for everyone, how continuous glucose monitors can change your approach to food, and why lifting weights is one of the most powerful tools for insulin sensitivity and metabolic health.

We also get into peptides, GLP-1s, the fab five supplements everyone should consider, sleep hygiene, and why so many women are stuck in cycles of restriction and inflammation. If you've ever felt like you're doing everything right but still struggling with weight, energy, hormones, or gut issues, this episode will shift the way you think about your health.

Find Micaela Riley: Instagram: @bebalancedbymicaela TikTok: @bebalancedbymicaela

_____

Sam's LINKS:

https://www.shopltk.com/explore/Samcfit

EMPWR by Sam App | *free 7 day trial*

https://www.empwrbysam.com/

My Macro Guide:

https://samcfit.com/macro-guide-only

Running Programs:

https://www.samcfit.com/running-programs

Follow Sam:

Insta: @samcfit_

YouTube: https://www.youtube.com/@Samantha_Christine

_____

Thank you to our Sponsors!

Clearstem

Go to https://clearstem.com/SAMCFIT and use code SAMCFIT at checkout and receive a free mini HYDRAGLOW plumping moisturizer when you spend $75 or more.

Kion Aminos

Visit https://getkion.com/samantha  for 20% off.

Remi

Get 50% off your new night guard with Remi Subscribe & Save at https://shopremi.com/SAMCFIT code SAMCFIT.

Learn more about your ad choices. Visit megaphone.fm/adchoices