The EMPWR Podcast How to Enjoy the Holidays Without Losing Control
Every year, Halloween used to kick off my spiral — candy, family gatherings, food guilt, and the endless “I’ll start again in January” loop. Not this year.
In this episode, Ian and I sit down right before our big move and marathon weekend to talk about how the holiday season doesn’t have to derail your health, your goals, or your peace of mind. I open up about my past struggles with binge eating, body dysmorphia, and the years I spent stuck in the guilt–restrict–repeat cycle… and how tracking macros and healing my mindset changed everything.
We talk about:
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How to enjoy Halloween candy without spiraling into guilt
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Why “waiting until January” is the biggest lie we tell ourselves
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The holiday habits that secretly keep you stuck
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Our family’s healthy Halloween traditions (hello, Switch Witch!)
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How to help kids build a positive relationship with food
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Staying consistent when it’s cold, busy, and chaotic
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My new winter training program designed for balance and strength
If you’ve ever felt like the holidays undo all your progress — this one’s for you. You can have the candy, the cookies, and the cozy nights… without losing your sense of control or confidence.
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My Favorite “Better-for-You” Treats:
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🍫 Unreal Candy — tastes just like the classics, without the junk
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🍬 Hu — rich, dark chocolate made with simple ingredients
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🍭 Yum Earth — dye-free, kid-approved sweets
Sam’s LINKS:
https://www.shopltk.com/explore/Samcfit
EMPWR by Sam App | *free 7-day trial*
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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Timecodes:
00:00 – Welcome & Intro
01:04 – Moving on Halloween
02:05 – Power Rangers Family Costumes
03:18 – The Holiday Overwhelm & Food Mindset
04:06 – From Binge Eating to Healing
06:03 – Discovering Macros & Food Freedom
12:47 – Restriction, Upbringing & Food Psychology
13:58 – Balancing Food & Joy During the Holidays
16:07 – Holiday Health Tips: Candy, Dyes & Kids
19:10 – Staying on Track for Thanksgiving & Christmas
20:05 – Winter Workout Program & Muscle Building
24:14 – Post-Holiday Mindset Reset
27:22 – Calorie Strategy & Macro Flexibility
28:37 – Staying Consistent During Winter
30:26 – Why You Should Start Now (Not January)
31:37 – Discipline vs. Perfection
35:22 – Non-Negotiables & Mindset
36:58 – Managing Different Health Mindsets in Relationships
38:15 – Favorite Holiday Foods
40:26 – Halloween Community Callout & Closing
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