The EMPWR Podcast

In this heartfelt solo episode, we’re diving into your most asked questions about motherhood; from hospital and home births to postpartum recovery, breastfeeding, potty training, and finding time for fitness with little ones. Sam’s sharing her personal experience with mom guilt, reconnecting with yourself after babies, support systems and marriage, and the unexpected confidence that motherhood brings.

Whether you're deep in the newborn fog, navigating toddler chaos, dreaming about future motherhood, or simply curious about what this season looks like… this one’s for the girls. A soft, honest conversation about the most important (and most stretching) role Sam’s ever stepped into.

SHOWNOTES:

Sam’s Travel LINKS:

https://www.shopltk.com/explore/Samcfit/posts/194b8d85-40a2-11f0-aab2-0242ac110016

Dream Recovery | code: SAM15

https://dreamrecovery.io/

Cozy Earth | code: SAMCFIT

https://cozyearth.com/

Maui Nui:

mauinuivenison.com/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 SamInsta: @samcfit_ YouTube: https://www.youtube.com/@Samantha_Christine

____________________

Topics discussed:

00:00:22: Welcome

00:00:27: Honduras recap

00:04:09: Main goal for this episode

00:04:38: Pregnancy

00:11:30: Home birth

00:15:48: Bouncing back postpartum

00:17:52: Sam’s postpartum experience

00:21:21: Arguing in front of kids

00:23:46: How to feel yourself postpartum

00:27:24: Mom guilt

00:29:59: What surprised Sam about herself after becoming a mother

00:31:38: When do you get your life back after becoming a mother?

00:35:04: Fitness and breastfeeding

00:37:21: Lack of support from spouse during postpartum period

00:40:46: How to get back into fitness with small children

00:44:39: Work-life balance

00:47:42: Potty training tips

00:49:30: Junk food and kids

00:52:38: Did your health and fitness dip after kids?

00:54:09: Summary

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

Today I’m chatting with Albert Matheny - RD, performance nutritionist, and founder of PROMIX - all about what’s actually in your food and how to fuel your body in a way that feels good and supports your goals.

Albert has degrees in Exercise Physiology, Human Nutrition, and Human Performance, and he seriously knows his stuff. We get into why you might be crashing after meals (even “healthy” ones), how to read labels without overthinking it, and the sneaky ingredients like gums and sugar alcohols that could be messing with your gut.

We also talk protein, hydration, carbs, blood sugar, and how to make better choices without overcomplicating your routine. This one’s packed with info and super actionable, especially if you want to feel more energized, clear, and strong day to day!

___________________

SHOWNOTES:

Sam’s LINKS:

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

Caraway | code: SAMCFIT

carawayhome.com/samcfit

Cozy Earth | code: SAMCFIT

cozyearth.com⁠

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

Follow AlbertInsta:@albertmatheny

____________________

Topics discussed:

00:00:00: Intro

00:01:14: Welcome 

00:02:05: How Albert got into the health and wellness space

00:12:03: Kid friendly products 

00:12:54: Deciding to create a supplement brand

00:17:40: Coming up with flavor profiles

00:20:34: No-go ingredients in supplements (gums, sugar alcohols)

00:32:00: Nutrition labeling laws

00:34:38: Supplement recommendations for women

00:40:51: Body recomp

00:42:57: Albert V

00:43:50: Albert’s wife supplement stack

00:49:29: Bioindividuality 

00:51:56: Carbs

00:55:15: rewarding yourself

01:02:31: Nutrient timing

01:06:46: LISS vs HIIT

01:13:22: What’s the future for PROMIX?

01:15:07: What does empowerment mean to Albert?

01:17:09: Love it or leave it game

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

In this Q&A episode, I’m joined by Ian for a deep, honest conversation about all things relationships! From the raw to the real to the funny, we covered all your questions from blending families & co-parenting dynamics, divorce & healing, intimacy & sex, navigating different love languages, how we work through disagreements, parenting styles & relationships with exes, knowing when it might be time to walk away, plus, we wrap it all up with a fun rapid-fire Q&A round! Whether you’re navigating a tough season with your partner, wondering if you’re in the right relationship, or simply looking to grow and build healthier connections, this one’s for you.

SHOWNOTES:

Sam’s LINKS:

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

Cozy Earth | code: SAMCFIT

https://cozyearth.com

Blokes + Joi Wellness | code: SAMCFITPOD

*50% off all labs on both sites*

https://blokes.co/samcfitpod

https://choosejoi.co/samcfitpod 

Promix Supplements | code: SAM

https://promixnutrition.com/?dt_id=1140742

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

Follow IanInsta: @ianschinelliYouTube: https://www.instagram.com/ianschinelli/

Topics discussed:

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

This week, we’re joined by someone I’ve been looking forward to having on for so long, Dr. Shannon Ritchey! She’s a mom, strength training expert, Physical Therapist, 200 hour trained yoga teacher, personal trainer and founder of Evlo Fitness, a fitness app that’s changing the game, and a voice I deeply respect in the fitness space.

I’ve always loved how she cuts through the noise with science-backed info and a realistic, sustainable approach to building strength, especially for women. If you’re tired of trendy “fitspo” and quick fixes, this convo is going to resonate. We dive into the real stuff: why body composition matters more than the number on the scale, how much protein women actually need, and what it really takes to build lean muscle (yes, even if you’re lifting from home with dumbbells!) We also get into Dr. Shannon’s journey from physical therapy to fitness coaching, her take on being “skinny fat” and why muscle is the long game, how often women actually need to train to see results, her thoughts on heavy lifting and training to failure, what her workouts look like before, during, and after pregnancy, plus, the top 3 fitness myths she wants women to stop believing. She even takes us through what she eats in a day and how she fuels her full, busy life.

This episode is packed with practical tips, a grounded perspective, and tons of encouragement for women who want to feel strong, empowered, and in control of their fitness journey!

____________________

Topics discussed:

00:00:20: Intro

00:01:30: How Dr. Ritchey started her career

00:05:12: Pregnancy workouts

00:10:36: Dr. Ritchey’s body comp journey

00:13:36: Body recomposition and diet 

00:19:14: Emotional eating

00:23:26: Gentle consistency

00:26:25: Debunking bulking myths

00:31:26: The aesthetics and strength of body recomposition 

00:33:21: Lifting heavy vs. light/lifting to failure

00:41:59: Heavy lifting and metabolic health

00:43:11: Progressive overload

00:45:49: Body weight exercises

00:50:26: Progressive overload length

00:54:18: Finding the right exercise

00:56:15: Squats

01:02:54: Core exercises

01:06:36: Constrained total energy expenditure model

01:10:54: What empowerment means to Dr. Ritchey 

01:11:46: Love it or Leave it game

____________________

SHOWNOTES:

Sam’s LINKS:

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

Dream Recovery | code: SAM15

https://dreamrecovery.io/

BONCHARGE | code: SAMCFIT15

https://boncharge.com/

Branch Basics | code: EMPWR

https://branchbasics.com/EMPWR

Promix Supplements | code: SAM

https://promixnutrition.com/?dt_id=1140742

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

Follow Dr. ShannonInsta: @dr.shannon.dpt

Evlo :https://evlofitness.com/

Podcast: https://www.instagram.com/thedrshannonshow/

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

Summer is here, and with it comes travel, unpredictable schedules, and kids home from school. In this episode, Ian is joining me behind the mic to dive into how to stay consistent with your fitness, nutrition, and mindset… even when life gets a little chaotic!

We’re sharing real-life strategies for navigating the summer season with confidence, including: How to approach nutrition during summer travel (macros, whole foods, enjoying the treats without the guilt), Tips for airport snacks, eating out, and using an Airbnb kitchen to your advantage, Why movement matters on vacation (even if it’s tossing your kids in the pool or a quick 20-minute bodyweight workout), How to get back on track after indulging (no crash diets, just respect for your body and routine), Our biggest non-negotiables, mindset tips, and healthy habits that make this a sustainable lifestyle. Plus, we’re recapping our HYROX Europe trip: Berlin, Switzerland, and our favorite meals, views and moments! Whether you’re traveling, juggling kids at home, or just trying to stay consistent this summer… this episode is packed with practical tips and encouragement to help you keep showing up for yourself.

___________________

SHOWNOTES:

Sam’s Travel LINKS:

https://www.shopltk.com/explore/Samcfit/posts/194b8d85-40a2-11f0-aab2-0242ac110016

Dream Recovery | code: SAM15

https://dreamrecovery.io/

Blokes + Joi Wellness | code: SAMCFITPOD

*50% off all labs on both sites*

https://blokes.co/samcfitpod

https://choosejoi.co/samcfitpod  

Promix Supplements | code: SAM

https://promixnutrition.com/?dt_id=1140742

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

Follow IanInsta: @ianschinelliYouTube: https://www.instagram.com/ianschinelli/

____________________

Topics discussed:

00:00:00: Intro

00:00:18: Welcome

00:02:10: Europe recap

00:16:59: Prioritizing fitness and nutrition while traveling

00:26:33: Travel supplements

00:28:16: How to bounce back after a night or day of overindulging

00:35:49: How to stay on track with fitness with kids?

00:43:02: Mindset, fitness and nutrition tips for the busy Moms

00:52:03: Alcohol while vacationing

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

In this special episode, I sit down with my other half, Ian, for one of the most personal and powerful conversations we’ve had on the podcast to date. Ian opens up about his journey to becoming a Navy SEAL, what it actually took to survive Hell Week and BUD/S, and how the mental and physical demands of that lifestyle shaped who he is today.

But this isn’t just about military life. It’s about what happens after. We talk about the emotional cost of high performance, how he learned to push through when everything in him wanted to quit, and what it looked like to rediscover identity, purpose, and presence in life beyond the uniform. We also dive into our relationship- how we’ve grown through the challenges, what it’s like being in a partnership where both people have strong, driven energy, and how we’ve navigated family, vulnerability, and love through some very real life transitions.

This conversation is honest, raw, and filled with perspective- for anyone working through change, chasing personal growth, or learning how to do hard things without losing themselves in the process. If you’ve ever questioned your own resilience, struggled to find balance, or just needed a reminder that transformation is possible no matter where you start, this episode is for you.

____________________

00:00:00: Intro

00:00:20: Welcome 

00:02:27: The mental toughness and physical capabilities of being a Navy SEAL

00:04:37: How do you know you want to be a SEAL? 

00:07:18: SEAL training 

00:14:02: Are you born with mental toughness or is it built?

00:18:34: Moments of wanting to quit during SEAL training

00:24:56: Shifting mindset  

00:29:20: Deployment is tough on family life

00:34:26: Advice for a SEAL wanting a family

00:40:26: Emotional tolls 

00:42:53: Transitioning from being a SEAL to becoming a civilian 

00:45:45: Divorce 

00:47:24: PTSD 

00:48:32: Working out as an outlet 

00:51:35: Mental toughness

SHOWNOTES:

Dream Recovery | code: SAM15

https://dreamrecovery.io/

Blokes + Joi Wellness | code: SAMCFITPOD

*50% off all labs on both sites*

https://blokes.co/samcfitpod

https://choosejoi.co/samcfitpod  

Promix Supplements | code: SAM

https://promixnutrition.com/?dt_id=1140742

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

Follow IanInsta: @ianschinelliYouTube: https://www.instagram.com/ianschinelli/

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

We’re back with Todd Anderson, founder of Dream Recovery, for a deep dive into all things SLEEP. If you’ve ever laid awake at night staring at the ceiling, struggled with staying asleep, or felt like your energy is constantly drained no matter what, this one’s for you. We opened up the floor to your most pressing questions and cover everything from insomnia, hormones and nighttime routines to sleep myths, travel hacks, and how to navigate rest in seasons of life like motherhood or shift work.

Here’s a glimpse of what we tackle in this episode: What to do if you wake up wide awake at 2:30am, how to reset bad habits like staying up too late (even if you’re an early riser), melatonin vs magnesium, foods that can help (or hurt) your sleep, how anxiety and your cycle affect your rest, tips for navigating pregnancy sleep and sleep in your 30s + 40s and beyond, thoughts on naps, sleep trackers, light exposure, and the verdict on sleeping naked. Whether you're a new mom, a night owl, a biohacker, or just someone who wants to feel rested again… hit play, take a deep breath, and get ready to build your best night of sleep yet.

SHOWNOTES:

Dream Recovery | code: SAM15

https://dreamrecovery.io/

Blokes + Joi Wellness | code: SAMCFITPOD

*50% off all labs on both sites*

https://blokes.co/samcfitpod

https://choosejoi.co/samcfitpod  

Promix Supplements | code: SAM

https://promixnutrition.com/?dt_id=1140742

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

Follow ToddInsta: @toddanderson42_YouTube: https://www.instagram.com/toddanderson42_/

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

After seeing so many DMs after sharing our first episode on the science of macros, I knew we needed a dedicated Q&A follow-up. Today, I’m answering your most-asked questions about tracking macros, hitting protein goals, navigating busy weeks, and finding that balance between structure and flexibility.

We’re covering: How to know if you’re eating the right amount of protein, what it means if you’re always hungry, if it’s okay to go over your fats or carbs, tips for beginners who have never tracked before, how to build muscle and lose fat (and if it’s even possible at the same time), reverse dieting, intuitive eating, restaurant tracking hacks and more! Plus, I’m giving you a little life catch-up… a 24-hour trip to NYC with Ian for the Navy SEAL Foundation, upcoming travels (hello HYROX Berlin + Swiss Alps!), and how I’ll be prepping for the NYC marathon training.

This one is for anyone who’s curious about macros, feeling stuck, or just wants to feel more confident and empowered in how they fuel their body. Let’s get into it!

____________________

00:00:12: Updates

00:07:20: How do I know if I'm eating the right amount of protein for my goals?

00:09:08: Are my macros off if I'm always hungry?

00:12:30: Is it made going over my fats and carbs as long as I hit my protein?

00:15:16: Recommendations for someone new to tracking macros?

00:18:28: Tracking macros seems obsessive

00:21:53: What is reverse dieting?

00:25:42: Can you build muscle and lose fat at the same time?

00:27:28: Other protein besides chicken?

00:30:37: Carbs don't make you gain weight

00:32:43: How do you track when eating out?

00:34:42: How do I know if I should be in a deficit or a surplus?

00:37:04: Are calories or macros more important?

SHOWNOTES:

Dream Recovery | code: SAM15

https://dreamrecovery.io/

Blokes + Joi Wellness | code: SAMCFITPOD

*50% off all labs on both sites*

https://blokes.co/samcfitpod

https://choosejoi.co/samcfitpod  

Promix Supplements | code: SAM

https://promixnutrition.com/?dt_id=1140742

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

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

Today I’m joined once again by the man behind it all, Ian, to dive deeper into all things relationships! Because let’s be honest, living a healthy lifestyle isn’t just about workouts and nutrition… it’s also about cultivating healthy, supportive relationships. From communication to co-parenting, we’re opening up and answering your questions about what makes a partnership work, grow, and stay grounded.

From our favorite memories together to how we handle tough conversations, we’re opening up about what it’s really like behind the scenes. We cover listener-submitted questions like: What advice do we have for introducing kids to a new partner? How do we handle disagreements? Who’s the better cook? Who said “I love you” first?

Plus, we share the biggest challenge we’ve faced in our relationship so far, what we’ve learned from one another, and how we stay grounded and empowered through it all. Whether you’re in a relationship, navigating co-parenting, or just love hearing the real stuff, this one’s for you!

____________________

00:00:00: Intro clip

00:00:22: Intro

00:02:20: How do you prioritize fitness in your relationship?

00:05:39: How do you prioritize nutrition in your relationship?

00:08:53: Something you’re doing now that you haven’t done in prior relationships?

00:10:52: What is your favorite memory together so far?

00:13:36: Any advice for introducing your kids to your significant other (and their kids)?

00:15:47: Favorite healthy meal/snack to make together?

00:18:05: How to handle disagreements/tough conversations?

00:23:17: What’s the funniest thing that has happened to you as a couple?

00:24:46: Do you push/motivate each other to stay on track with fitness and nutrition?

00:27:06: Who said “I love you” first and how?

00:28:13: When did you know you were in love?

00:29:31: Favorite things that help relax after a long day

00:30:29: Checking in with each other

00:33:07: How to manage eating out and traveling while staying healthy?

00:36:42: How to know when to leave an unhappy relationship?

00:40:09: What is one thing that annoys Ian about Sam and vice versa?

00:42:34: Favorite type of date night/weekend activity?

00:45:34: What does empowerment mean to you in this relationship?

00:49:08: A game of Who’s More Likely…?

SHOWNOTES:

Dream Recovery | code: SAM15

https://dreamrecovery.io/

Blokes + Joi Wellness | code: SAMCFITPOD

*50% off all labs on both sites*

https://blokes.co/samcfitpod

https://choosejoi.co/samcfitpod  

Promix Supplements | code: SAM

https://promixnutrition.com/?dt_id=1140742

EMPWR by Sam App | *free 7-day trial*

https://www.empwrbysam.com/

Running Programs:

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

Follow SamInsta: @samcfit_ YouTube: https://www.youtube.com/@Samantha_Christine

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

In this solo Q&A episode, I’m answering your most-asked questions- from fitness and nutrition to motherhood, mindset, and all the real-life stuff in between. Whether you’re trying to make body composition changes from home workouts, navigating nutrition changes, or just looking for practical ways to stay consistent when life gets hectic, this one covers a lot!

I share my personal take on creatine (and when to take it), alcohol, how I plan my days, my hair care routine post-gym, the low down on castor oil wraps, NAD benefits and a cycle/period update. I also open up about how I’ve navigated changes in friendships, handled the tougher sides of divorce, and what helped me most as a postpartum mom. If you’re in a season of rebuilding, rebalancing, or just looking for guidance that meets you where you’re at, this episode is for you!

____________________

Topics Discussed

00:00:00: Intro

00:00:54: Life updates

00:04:56: How to change body composition at home

00:08:36: Cycle/period update

00:09:36: Where to plan the day? Paper/planner/phone?

00:11:23: Botox/fillers

00:12:33: Tips for freshly postpartum moms

00:14:30: How to avoid making legs bulky

00:15:43: Favorite foundation and mascara

00:16:36: Weekly workouts

00:19:26: How to cope with avoiding putting babies to sleep at night post divorce?

00:22:08: Biggest tips to see abs

00:24:25: Gas station meal

00:26:15: How to move on from friends?

00:29:14:: Do you finish the meals you post?

00:30:31: Hair routine after working out

00:31:47: Do you drink alcohol?

00:33:05: Creatine truths/myths

00:35:30: Castor oil wraps 

00:37:13: NAD (nasal spray) benefits

00:38:16: Best time of day to eat carbs?

00:39:44: Tips for an exercise enthusiast when life gets in the way?

Dream Recovery | code: SAM15

https://dreamrecovery.io/

Blokes + Joi Wellness | code: SAMCFITPOD

*50% off all labs on both sites*

https://blokes.co/samcfitpod

https://choosejoi.co/samcfitpod  

Promix Supplements | code: SAM

https://promixnutrition.com/?dt_id=1140742

EMPWR by Sam App | *free 7-day trial*

https://www.empwrbysam.com/

Running Programs:

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

Follow SamInsta: @samcfit_ YouTube: https://www.youtube.com/@Samantha_Christine

Links mentioned:My GIANT calendar - https://amzn.to/42wBDkc

My Castor Oil & Wrap - https://www.shopltk.com/explore/Samcfit/posts/adc6f4ae-0b85-11f0-a9e3-0242ac110009

My hair care favorites - https://www.shopltk.com/explore/Samcfit/posts/75f11de5-c85c-11ef-92c5-0242ac110017

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