The EMPWR Podcast

What if the secret to feeling more productive, centered, and present isn't doing more, but structuring your day with intention?

In this episode, I'm taking you behind the scenes of my full day: from my 5 a.m. wake-up to my nighttime wind-down routine. This isn't a highlight reel. It's the real, unfiltered look at how I balance being a mom, running a business, training for a 70.3, creating content, coaching clients, and showing up for my family. All while protecting my energy and staying grounded.

I walk you through my non-negotiables: my morning meditation and red light routine, how I structure my workouts, what I actually eat in a day, how Ian and I work together without losing our minds, and why time blocking has completely changed my life. I also share how I stay off my phone when the kids get home, my supplement lineup, why I don't lift in the morning, and the nighttime rituals that help me sleep better and wake up ready.

This episode is honest, detailed, and full of the little habits that actually make a difference. From protein coffee and chia seed pudding to mouth tape and magnesium before bed, I'm breaking down what works for me, and why I believe structure creates freedom.

If you've ever wondered how to build a routine that supports your goals without burning you out, this episode will give you a real blueprint. You don't need to do it all. You just need to do what matters: consistently.

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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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Fond
Get 10% off your one-time order with code SAMCFIT. Go to https://fondregenerative.com/SAMCFIT.

Wayfair
Head to https://wayfair.com to explore all things home.

Kachava
Re-wild your nutrition at https://kachava.com and use code SAMCFIT. New customers get $20 off an order of two bags or more.

PaleoValley
Head to https://PaleoValley.com/SAMCFIT or use code SAMCFIT at checkout for 15% off your purchase.

Vitaclean
Head to https://vitaclean.co and use code SAMCFIT for 20% off their starter kits.

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Topics discussed:

00:00:00 Welcome & Why I'm Doing a Day in the Life Episode

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What if the fear of not being enough, the pressure to have it all figured out, and the weight of past trauma were actually the very things keeping you from becoming who you're meant to be?

In this episode, I sit down with Courtney Shields: content creator, founder of Dibs Beauty, wife, mom, and one of the most real, grounded voices in the wellness and beauty space. Courtney's journey is anything but linear. From blogging for three years without making a dollar to co-founding a brand now sold in every Ulta across the country, she's built her career on authenticity, grit, and a willingness to evolve.

But this conversation goes so much deeper than business. We talk about the loss of her father, navigating divorce as a mom, unhealthy dating patterns, finding her soulmate on Hinge, and what it's really like to build a life rooted in faith, gratitude, and self-work. Courtney opens up about her current pregnancy, the fear and healing that came with miscarriages, and how she's learning to let go of control and lean into prayer.

We also dive into relationships: the green flags that matter, what it means to find your best friend and your person, and why the inner work you do on yourself is the foundation for everything else. From beauty and confidence to boundaries, energy, and empowerment, this episode is honest, vulnerable, and so inspiring.

Courtney is proof that you don't have to have it all together to keep moving forward. You just have to be willing to do the work, show up as yourself, and trust that the right things will find you when you're ready.

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About Courtney Shields:
Courtney Shields is a content creator, entrepreneur, and co-founder of Dibs Beauty, a makeup brand built on empowerment, simplicity, and putting yourself first. Known for her relatable approach to beauty, lifestyle, and motherhood, Courtney has built a loyal community by sharing the real, messy, beautiful parts of life. She's a wife, mom, and believer in doing the inner work — even when it's hard.

Find Courtney:
Instagram: @courtney_shields
Dibs Beauty: Available at Ulta and online at dibsbeauty.com

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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

_____

Lagoon

Use the code SAMCFIT for 15% off your first purchase at LagoonSleep.com/SAMCFIT.

Remi
Go to shopremi.com/SAMCFIT and use CODE SAMCFIT to get up to 50% off your nightguard at checkout.

Cure Hydration

Get 20% off your first order at curehydration.com/EMPWR  with code EMPWR.

Dream Recovery

dreamrecovery.io use code SAM15 for 15% off your purchase.

Kane Footwear

Check them out at kanefootwear.com, no code needed.

Topics discussed:

00:00:00 Welcome & The Power of Inner Work

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What if the number on the scale isn't the real measure of progress, and the fear of getting "bulky" is the exact thing keeping you from the strong, toned body you actually want?

In this episode, Ian and I are breaking down everything you need to know about body recomposition: what it actually is, how to do it, and why it's one of the most empowering transformations you can make for your body and your confidence.

We answer the most common questions I get in my DMs: How often should you lift? What macros should you hit? Is one leg day a week enough? Do you need to eat back your workout calories? And the big one: are you really "bulking," or is something else going on?

We talk about the myth of bulky, why lifting heavy won't turn you into a bodybuilder overnight, how to structure your workouts for real results, and why you have to be eating to build muscle. We also dive into reverse dieting, protein synthesis, progressive overload, rest days, meal timing, intermittent fasting, and how to navigate vacations without derailing your progress.

This conversation is honest, practical, and packed with actionable advice, whether you're brand new to lifting or you've been training for years. If you've ever felt confused about how to change your body composition, this episode will give you clarity, confidence, and a real plan to move forward.

Body recomp isn't just about how you look. It's about how you feel, how you show up, and how you build a body that supports the life you want to live.

_____

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

_____

Fond
Get 10% off your one-time order with code SAMCFIT. Go to https://fondregenerative.com/SAMCFIT.

Paleo Valley
Head to https://PaleoValley.com/SAMCFIT or use code SAMCFIT at checkout for 15% off your purchase.

Miraval Resorts
Book a stay and start your journey toward life in balance at Miraval Resorts.

Dream Recovery | code: SAM15
https://dreamrecovery.io/

Caraway
Visit https://carawayhome.com/samcfit for an additional 10% off your next purchase with code EMPWR.

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Topics discussed:

00:00:00 Welcome & The Truth About Building Muscle

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What does it take to serve your country, compete in pageants, build a business, and stay true to yourself — all at the same time?

In this episode, I sit down with Kellie Sbrocchi — a Naval Academy graduate, active duty HR officer, pageant competitor, speaker, podcaster, and content creator. Kelly is redefining what it means to balance a demanding career while unapologetically chasing your passions. From competing in Miss California USA and Miss Ohio USA to building a platform that empowers women to embrace their multi-passionate identities, she's proving that you don't have to choose between who you are and what you do.

We dive deep into her journey — from being told to stop wearing makeup at the Naval Academy to becoming a top recruiter through social media, competing in pageants while climbing the ranks, and navigating the criticism that comes with being unapologetically feminine in a male-dominated field. Kellie opens up about the pressure of being a woman in the military, the boundaries she's set to protect her marriage and mental health, and how she's learned to bloom wherever she's planted — even when life throws constant change her way.

This conversation is raw, honest, and so inspiring. We talk about finding your person, setting boundaries with social media, giving yourself grace when you can't do it all, and why sometimes doing both is better than trying to balance everything.

If you've ever felt torn between your career and your passions, your identity and expectations, or your dreams and your demands — this episode is for you. Kellie is proof that you can honor both.

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About Kellie Sbrocchi:
Kellie Sbrocchi is a Naval Academy graduate, active duty HR officer, model, speaker, podcaster, and content creator. She's competed in pageants including Miss California USA and Miss Ohio USA, hosted women's events, and has become known for empowering women to embrace their multi-passionate identities. Through her podcast Why Not Do Both, Kellie shares stories of people balancing dreams and demands — proving that you don't have to choose between who you are and what you do.

Find Kellie:
Instagram: @kellie.sbrocchi
Podcast: Why Not #DoBoth Podcast (@doboth.podcast on Instagram)

_____

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

_____

CLEARSTEM
Use code SAMCFIT at checkout for 15% off at https://CLEARSTEM.com

Lagoon
Head to https://lagoonsleep.com/SAMCFIT and use code SAMCFIT for 15% off your first pillow.

Kion Aminos
Head to https://getkion.com/samantha to get 20% off and try Kion Aminos for yourself.

Remi
Go to https://shopremi.com/SAMCFIT and use code SAMCFIT to get up to 50% off your night guard at checkout.

Kachava
Re-wild your nutrition at https://kachava.com and use code SAMCFIT. New customers get $20 off an order of two bags or more.

______

Topics discussed:

00:00:00 Introduction

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The start of a new year often comes with big pressure — big goals, big plans, and big expectations. But how many times have you started strong in January only to feel off track or burned out by February?

In this episode, I’m sharing the simple framework my partner and I use to create goals that actually stick. Instead of relying on motivation or unrealistic resolutions, we walk through a sustainable blueprint that turns intention into daily action.

We start with reflection — not to judge ourselves, but to gather data. What worked last year? What felt heavy? What did we learn about ourselves, our routines, and our priorities? From there, we talk about choosing a single word or theme for the year to guide how you show up when life gets busy.

We break down how to set non-negotiables — small, behavior-based habits you can follow even on your hardest days — and define what a bare minimum day looks like so you don’t fall into the all-or-nothing mindset.

We also dive into the difference between motivation and discipline, why discipline creates freedom, and how setting boundaries and protecting your energy can completely change your year. Finally, I share my personal “ins and outs” and why focusing on your goals in 90-day seasons makes real change more achievable.

If you’ve ever felt like New Year’s goals weren’t built for real life, this episode is your blueprint for a more grounded, intentional year ahead.

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My New Year, New Me Amazon page
https://amzn.to/3YGUS7E

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

_____

AquaTru

Head to https://AquaTru.com and get 20% off your purifier using code sam.

Fabletics
This is only available through my link, so go to https://Fabletics.com/SAMCFIT to sign up as a VIP and get 80% off.

Dream Recovery | code: SAM15
https://dreamrecovery.io/

Cozy Earth
Head to https://cozyearth.com and use my code SAMCFIT for up to 20% off.

Remi
Go to https://shopremi.com/SAMCFIT and use code SAMCFIT to get up to 50% off your night guard at checkout.

Cure Hydration
Get 20% off your first order at https://curehydration.com/empower with code EMPWR.

_____

Topics discussed:

00:00:00 Welcome & New Year Reflections

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What if the fear of getting "bulky" is the exact thing keeping you from the strong, toned body you actually want?

In this episode, I sit down with two absolute powerhouses — Brooke and Sydney Wells — twin sisters, CrossFit Games athletes, and two of the strongest women I know. Brooke is a 10-time CrossFit Games competitor and entrepreneur, while Sydney is a former D1 track athlete turned elite CrossFit competitor. Together, they're redefining what it means to be strong, capable, and confident in your own skin.

We talk about the myth of "bulky," why lifting weights won't turn you into a bodybuilder overnight, and how strength training actually creates the lean, toned look most women are chasing. We also dive deep into their training — what it's really like to train 4–5 hours a day, eat over 3,000 calories, fuel with 400+ grams of carbs, and still be the leanest they've ever been.

This conversation is raw, real, and so empowering. From body dysmorphia and comparison to recovery, rest days, supplements, and believing in yourself — Brooke and Sydney share the mindset and strategies that have carried them to the top of their sport.

If you've ever been afraid to pick up heavy weights, eat more carbs, or take up space in the gym — this episode is for you. Strength isn't just physical. It's mental, emotional, and deeply empowering.

_____

About Brooke Wells:
Brooke Wells is a 10-time CrossFit Games athlete, entrepreneur, and founder of While on Earth, a premium shoe and apparel company. Known for her resilience, work ethic, and passion for performance, Brooke has inspired millions through her athletic journey and is now transitioning into the next chapter of her career.

About Sydney Wells:
Sydney Wells is a former D1 track athlete and CrossFit Games competitor who brings her own unique story of transition, growth, and strength to the fitness world. Known for her grit and competitive spirit, Sydney continues to push the limits of what's possible in sport.

Find Brooke & Sydney:
Instagram: @brookewellss & @sydneywells
While on Earth: https://whileonearth.co

_____

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

_____

Joi Women's Wellness | code: SAMCFITPOD
Get 50% off all labs and 15% off supplements at https://choosejoi.co/samcfitpod

Timeline
Head to https://timeline.com/SAMCFIT to get 20% off.

Fabletics
Go to https://Fabletics.com/SAMCFIT and sign up as a VIP and get 80% off everything.

Lagoon
Head to https://lagoonsleep.com/SAMCFIT and use code SAMCFIT for 15% off your first pillow.

Cozy Earth
Head to https://cozyearth.com and use my code SAMCFIT for up to 20% off.

_____

Topics discussed:

00:00:00 Welcome & Introduction to Brooke and Sydney Wells

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

What if the reason you’re “doing everything right” and still not seeing results… is because you’re actually eating too little?
In today’s episode, I sit down with my longtime coach and friend Jamie Free to unpack the real reasons women struggle with fat loss, strength, energy, and body confidence — and why most diets fail you long before you think you failed them.

Jamie has coached everyone from athletes to perimenopausal women to busy moms, and today we dive deep into what actually works when you're trying to look strong, feel strong, and nourish your body without restriction.

We talk openly about body dysmorphia, disordered eating, the pressure of social media, and how both men and women struggle with shame around food and physique. I even share parts of my own eating disorder past, including what still triggers me and how I’ve learned to work with my body instead of against it.

_____

About Jamie Free:
Jamie Free is a nutrition coach, CrossFit gym owner, and athlete with nearly 20 years of experience helping people transform their relationship with food and their bodies. He owns CrossFit Trivium in Brentwood, Tennessee, and Mad Apple CrossFit in Fort Wayne, Indiana, and specializes in working with athletes, everyday women, moms, and anyone looking to build sustainable, long-term health.

Find Jamie:
Instagram: @27healthandwellness
CrossFit Trivium: Brentwood, TN
Mad Apple CrossFit: Fort Wayne, IN

_____

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

_____

Dream Recovery | code: SAM15
https://dreamrecovery.io/

Caraway
The holidays are closer than ever, so make sure you order by December 15th to get their gift (or yours) underneath the tree in time! Visit https://Carawayhome.com/samcfit to take advantage of this limited-time offer for up to 25% off your next purchase. 

Eight Sleep
Head over to https://eightsleep.com/empwr and use the code EMPWR to get $350 off your very Pod 5 Ultra. The best part is that you still get 30 days to try it at home and return it if you don’t like it.

Cozy Earth
Head to https://cozyearth.com and use my code SAMCFIT for up to 20% off.

Remi
Go to https://shopremi.com/SAMCFIT and use CODE  SAMCFIT to get up to 50% off your nightguard at checkout. 

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Topics discussed:

00:00:20 Welcome & Introduction to Jamie Free

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

Every year, the holidays bring the same overwhelm — endless gift guides, flash sales, and a million options that leave you more confused than inspired. Not this year.

In this episode, I'm sharing my ultimate 2025 wellness gift guide — curated with intention, quality, and real-life use in mind. These aren't just random products I found online. Every item is something I personally use, love, and have in my home. From the gym girly to the wellness babe, the non-toxic queen to the cozy gal — I'm breaking down my favorite gifts by category so you can find the perfect present (or treat yourself) without the stress.

This episode is your one-stop shop for thoughtful, health-forward gifts that actually make a difference — because the best gifts aren't just things. They're tools that help the people you love feel better, live cleaner, and show up stronger.

Gift categories covered:

If you've been stressing about what to buy this year — this episode will make your life so much easier. Let's make gifting intentional, meaningful, and fun again.

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Products & Brands Mentioned:

The Gym Girly:
- Promix Supplements (Madagascar Vanilla Whey, Cinnamon Swirl, Creatine, Electrolytes, Debloat) | code: SAM
- Hume Health Scale | code: SAMCFIT for 20% off
- EMPWR by Sam App | code: EMPWR20 for 20% off annual membership (only if purchased the month of December!)
- Oner Active (code: SAMC), Ptula (code: SAMCFIT), Vitality activewear (code: SAM10)

The Wellness Babe:
- Bon Charge Red Light Face Mask | 25% off site-wide
- Joi Women's Wellness | code: SAMCFITPOD for 50% off labs & 15% off supplements
- Cold Creek Tubs | code: SAM for discount
- Wellness Journal by Papier

The Non-Toxic Queen:
- CLEARSTEM Skincare (Bounce Back Serum, Hydraglow Moisturizer, Brighten Me Up Toner, Matcha Eye Patches) | code: SAMCFIT for 15% off
- Caraway Cookware, Knife & Utensil Sets, Bamboo Cutting Boards at https://Carawayhome.com/samcfit
- Branch Basics Cleaning Products | code: EMPWR for 15% off at https://BranchBasics.com
- Jaspr Air Purifier | code: EMPWR for discount

The Cozy Gal:
- Cozy Earth (Pajamas, Sheet Set, Bubble Blanket) | code: SAMCFIT for up to 40% off at https://cozyearth.com
- Dream Recovery Mouth Tape & Eye Masks | code: SAM15 for 15% off
- Lagoon Pillows (Chinchilla pillow)
- Anthropologie Icon Glasses

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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

_____

Bon Charge
25% off site-wide — no code needed

CLEARSTEM
Use code SAMCFIT at checkout for 15% off at https://CLEARSTEM.com

Dream Recovery | code: SAM15
https://dreamrecovery.io/

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Topics discussed:

00:00:00 Welcome & Holiday Gift Guide Introduction

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

I used to think bloating, fatigue, and breakouts were just “normal.” But when Amy explained what was actually happening in my gut—it changed everything.

In this episode, functional nutritionist Amy Migdalia shares how she rebuilt her health after surgery wrecked her gut microbiome. From chronic bloating and acne to yeast infections and fatigue, her story proves how deeply gut health impacts every system in the body—and how healing is possible.

We break down everything your doctor probably never told you about gut health: stool testing, hormones, inflammation, blood sugar, stress, and what’s really behind your symptoms. This conversation is honest, empowering, and might change how you think about food, supplements, and your body for good.

In this episode, we discuss:

If you’ve ever felt “off” and couldn’t explain why—this episode will give you answers. Your gut isn’t just part of your health. It is your health.

_____

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

_____

Blokes + Joi Wellness | code: SAMCFITPOD
*50% off all labs on both sites*
https://blokes.co/samcfitpod
https://choosejoi.co/samcfitpod  

Branch Basics
Head to ⁠https://BranchBasics.com ⁠and use code EMPWR for 15% off your Premium Starter Kit. 

Cozy Earth
Head to https://cozyearth.com and use my code SAMCFIT for up to 20% off.


AquaTru
Head to https://AquaTru.com now and get 20% off your purifier using promocode SAM. AquaTru even comes with a 30-day best-tasting water guarantee or your money back.

Lagoon
Go to https://LagoonSleep.com and receive $25 off every Lagoon pillow, $60 off two, or $160 off four - no code needed.

Carea
You can try Carea Premium for free for 6 months with the code SAMCFIT- link the redeem the offer & download the app. Just head to https://apps.apple.com/redeem/?ctx=offercodes&id=6742656074&code=SAMCFIT

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Topics discussed:

00:00:00 Welcome & Introduction to Gut Health

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

This year stretched me, challenged me, grounded me, and changed me in every way possible — and today, I’m opening up about all of it. 

In this cozy, honest, and emotional Thanksgiving-week conversation, Ian and I sit down to reflect on the past year — the hardest moments, the proudest wins, and the lessons that shifted everything for us as individuals, partners, and parents.

We talk about the beauty of slowing down, the chaos of moving, setting new traditions in our new home, training for races together, regaining my period after two years, the identity shifts in our careers, and the moments with our kids that we never want to forget.

This episode is equal parts fun, heartfelt, nostalgic, and grounding — the perfect listen for Thanksgiving week.

_____

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

_____


Dream Recovery | code: SAM15
https://dreamrecovery.io/

CLEARSTEM
How to claim your free Hydration Heroes Mini Kit from CLEARSTEM: Go to CLEARSTEM.com, add the Hydration Heroes Mini Kit plus $75 of other CLEARSTEM products to your cart, and enter code EMPWRHH at checkout — the kit is yours for free! Offer ends December 2nd.

Caraway
Visit https://Carawayhome.com/samcfit to take advantage of this limited-time offer for up to 20% off your next purchase.


BUBS Naturals
For A limited time get 20% Off your entire order with code SAMCFIT at https://Bubsnaturals.com

Timeline
My friends at Timeline are offering 20% off, just for my listeners. Head to https://timeline.com/SAMCFIT to get started.


Fabeletics
Head to https://Fabletics.com/SAMCFIT and sign up as a VIP to get eighty percent off everything.


Jones Road Beauty
From November 18th - December 1st, get up to 20% Off at https://jonesroadbeauty.com for their first ever Black Friday Sale!

00:00:00 Welcome & Thanksgiving Traditions

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