The EMPWR Podcast

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. 00:00:00: Intro 00:01:04: Recommendations for insomnia 00:04:30: Issues falling back asleep at night 00:07:19: 4-7-8 breath work 00:09:27: Reducing blue light 00:12:55: Circadian rhythm versus sleep drive cycle 00:15:12: The role of caffeine 00:19:00: How to create a sleep schedule for people with inconsistent schedules 00:23:05: How to avoid jet lag 00:26:40: Sleep advice for new moms 00:28:48: Mattress topper recommendations 00:29:15: Keeping it cool while sleeping 00:33:31: Sleeping nude 00:35:58: Bedsheet recommendations 00:38:28: Castor oil 00:42:05: Period cycle and sleep quality 00:45:15: Bedroom set up for ideal sleep quality 00:49:26: Nasal strips 00:52:10: Benefits of wearing both nasal strips and mouth tape 00:56:24: Does mouth tape actually work? 01:00:10: If you're stranded on an island, what item for optimal sleep would you bring? 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

In this episode of The EMPWR Podcast, we sit down with a true jack of all trades, Devon Lévesque; Founder of Promix, Sweet Honey Farm, and a force in the health and wellness space. A former college athlete turned world-record holder (yes, he bear crawled a full marathon and climbed Mount Everest), Devon is the definition of pushing limits and living with purpose.But what sets Devon apart isn’t just what he’s accomplished, it’s how he lives. We dive into his philosophy of value-based living, and how his five non-negotiables guide everything he does. In a culture that separates work and personal life, Devon reminds us it’s all connected.As the founder of Promix, he’s reshaped the supplement industry by relentlessly sourcing the cleanest, most effective ingredients from around the world- prioritizing recovery and longevity just as much as performance. Through Sweet Honey Farm (which has a 10,000+ person waitlist), he’s building more than a farm- he’s building a movement rooted in sustainability, wellness, and community.Whether you’re an athlete, an entrepreneur, or someone chasing personal growth, this conversation will light a fire under you. Devon’s story is a masterclass in grit, clarity, and carving out a legacy that truly matters.____________________Dream Recovery | code: SAM15https://dreamrecovery.io/Blokes + Joi Wellness | code: SAMCFITPOD*50% off all labs on both sites*https://blokes.co/samcfitpodhttps://choosejoi.co/samcfitpod  Promix Supplements | code: SAMhttps://promixnutrition.com/?dt_id=1140742EMPWR 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_ChristineFollow DevonInsta: https://www.instagram.com/devonlevesque/Sweet Honey Farm: https://www.instagram.com/sweet.honeyfarm/ Learn more about your ad choices. Visit megaphone.fm/adchoices

Welcome back to the EMPWR Podcast! Today, I’m joined by the incredible Dr. Mae Hughes; Pelvic Floor Physical Therapist, mom of two, and an absolute wealth of knowledge when it comes to all things pelvic health. Whether you're a parent, hoping to be one someday, or just want to better understand your body, this one's for everyone. We chat about what the pelvic floor actually is, how it connects to your core, and why it matters way more than most of us realize, even outside of pregnancy or postpartum (spoiler alert: it’s so much more than just doing kegels!) Dr. Mae shares her personal story, how she got into this work, and the mission behind her app and growing online community. She breaks down signs of both a weak or overly tight pelvic floor, how to train smarter (not harder), and the impact things like strength training can have on your core and recovery. This one is packed with practical takeaways, myth-busting moments, and a whole lot of empowerment around a topic that deserves way more air time. __________________________________   THANKS TO OUR SPONSORS This episode is brought to you by “Dream Recovery” URL: https://dreamrecovery.io/   This episode is brought to you by Blokes + Joi Wellness https://blokes.co/samcfitpod     https://choosejoi.co/samcfitpod      CODE: SAMCFITPOD     50% off all labs on both sites   1 Time Macro Count + Macro Guide: https://samcfit.com/macro-count  Macro Must-Haves: https://www.shopltk.com/explore/Samcfit/posts/14292987-0f1c-11f0-accc-0242ac110007  Hume Health Scale | code SAMCFIT: https://humehealth.com/pages/hume-body-pod?utm_source=fbig&utm_medium=influencer&utm_campaign=SAMCFIT    Protein Powder | code SAM: https://promixnutrition.com/?dt_id=1140742    EMPWR by Sam App: https://www.empwrbysam.com/  Running Programs: https://www.samcfit.com/running-programs  1:1 Coaching: https://www.samcfit.com/coaching-details-1      FOLLOW US   Follow Samantha Christine! Insta: @samcfit_     Follow Dr. Mae Hughes! Insta: @dr.maehughes https://drmaehughes.com/     Produced and Edited by "The Cast Collective" in Nashville, TN! Visit us today at https://www.thecastcollective.com Email: info@thecastcollective.com Follow The Cast Collective! Instagram: @TheCastCollective Twitter: @TheCastCollective    About Dr. Mae Hughes: I’ve been passionate about physical therapy for as long as I can remember, but helping moms feel capable and strong in their own bodies is truly the job of my dreams. After completing my undergraduate and doctorate degrees at Vanderbilt and Belmont, I began to work with female athletes in my sports residency program. There, I started to understand that pelvic floor issues are common — but so are the misconceptions about them. Now, with my doctorate in physical therapy, I’m committed to educating as many women as I can about how strong they truly are.  Our bodies were designed to grow and birth babies. But bringing a new life into the world doesn’t have to mean the end of our own body as we know it. Pelvic floor issues during pregnancy and postpartum are absolutely treatable – even preventable. With the right care, you can regain the strength and control you need to enjoy all of your favorite workouts (yes, even running and jumping). Pelvic floor physical therapy is not included in most standard care here in the US, but I’m doing everything I can to change that, because I want women everywhere to see their strength and find their confidence again. Better yet, I hope they never lose it in the first place. Learn more about your ad choices. Visit megaphone.fm/adchoices

This discussion simplifies the often-confusing world of macronutrients—protein, carbs, and fats—essential for health and fitness. It highlights the importance of protein in achieving fat loss and muscle growth goals. Listeners gain practical tips for stress-free macro tracking, including meal planning and pre-logging. The conversation aims to empower individuals to break free from restrictive diets, making nutrition enjoyable and adaptable to personal goals. Get ready to fuel your body right and embrace a balanced approach!

Welcome back to the EMPWR Podcast! Today, we are joined by Olympic gold medalist Shawn Johnson East and her husband, Andrew East. We're diving into a little bit of everything, from their incredible journeys in elite sports to building a family and navigating the complexities of life together. Shawn opens up about her transition from gymnastics, the identity crisis that followed her Olympic career, and how she found a new sense of self with Andrew's support. We chat about their unique experiences with Hope Sports, a nonprofit dedicated to building homes for families in need, and how it brought them together. Andrew also shares his own transition from a football career to becoming an entrepreneur, highlighting the challenges and triumphs along the way. We get into the cornerstones of intentional connection and communication, and maintaining a healthy relationship while balancing work and family life. If you've ever wondered how to navigate life after sports or how to keep a relationship thriving amidst the wild ride of parenting, this episode is packed with valuable insights and heartfelt moments.   __________________________________   This episode is brought to you by “Dream Recovery” URL: https://dreamrecovery.io/   This episode is brought to you by Blokes + Joi Wellness https://blokes.co/samcfitpod     https://choosejoi.co/samcfitpod     CODE: SAMCFITPOD     50% off all labs on both sites         EMPWR by Sam App: https://www.empwrbysam.com/   Running Programs: https://www.samcfit.com/running-programs   1:1 Coaching: https://www.samcfit.com/coaching-details-1     Follow Samantha Christine!  Insta: @samcfit_    Follow Shawn Johnson East! Insta: @shawnjohnson Follow Andrew East! Insta: @andrewdeast   Produced and Edited by "The Cast Collective" in Nashville, TN! Visit us today at https://www.thecastcollective.com Email: info@thecastcollective.com Follow The Cast Collective! Instagram: @TheCastCollective Twitter: @TheCastCollective     About Shawn Johnson East: Shawn Johnson East is a retired American gymnast, renowned for her achievements in the sport. She gained international fame as a member of the U.S. Women's Gymnastics Team. At the 2008 Beijing Olympics, she won a gold medal in the balance beam and earned silver medals in the team, all-around, and floor exercise events. Johnson East was also the 2007 All-Around World Champion and a five-time gold medalist at the Pan American Games. Since retiring, she has become an entrepreneur, social media influencer, and advocate for healthy living. As a wife, mother, and motivational figure, she continues to inspire others to pursue their passions and reach their potential. About Andrew East: Andrew East is a retired American football player, known for his career in the NFL as a long snapper. He played for several teams, including the Kansas City Chiefs, Oakland Raiders, and many others. Beyond football, Andrew has become a successful entrepreneur, social media influencer, and advocate for fitness and family. As a husband to Olympic gold medalist Shawn Johnson East and a father, Andrew continues to inspire others with his positive outlook on life, his commitment to health and wellness, and his dedication to balancing family and personal growth. Learn more about your ad choices. Visit megaphone.fm/adchoices