The EMPWR Podcast

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

In this talk with Katy Whalen, co-founder and CEO of Joi + Bloke's Wellness, she shares her personal journey overcoming hormonal challenges. She delves into the importance of blood work and personalized wellness for women's health. Katy discusses addressing common symptoms like fatigue and brain fog through innovative treatments and lifestyle changes. The conversation highlights the link between hormonal balance and mental health while encouraging women to take charge of their well-being with knowledge and self-care strategies.

Get ready for an engaging dive into fitness and nutrition wisdom! Discover why prioritizing whole foods can transform your health. Learn the benefits of meal prepping and simplifying your macro tracking. Debunk common myths about lifting weights for women, and explore the essentials of strength training. Plus, enjoy practical tips for overcoming obstacles and celebrating small victories. Engage with a quick Q&A that tackles protein intake, intermittent fasting, and confidence-building. Perfect for anyone looking to kickstart or elevate their fitness journey!

I’m back for a solo episode! This week we're getting deep and diving into a topic that many women can relate to, but often feel alone in discussing: the journey of losing and regaining a menstrual cycle. I'm opening up for the first time about my own experience of losing my period for 13 months and the emotional and physical challenges that came with it. I discuss the impact of stress, training, and nutrition on hormonal health, and how I learned to listen to my body’s signals. From my history with birth control to the stress of intense marathon training, I reflect on the lessons learned and the importance of prioritizing health over aesthetics. Whether you're experiencing similar struggles or just looking to understand more about women's health, this one's for the girls and a reminder that your cycle is a vital sign of your overall health. __________________________________ This episode is brought to you by “Dream Recovery” URL: https://dreamrecovery.io/   EMPWR by Sam App: URL: https://www.empwrbysam.com/   Running Programs: URL: https://samcfit.com/running-programs   1:1 Coaching: URL: https://samcfit.com/coaching-details-1   Follow Samantha Christine!  Insta: @samcfit_    About Samantha Christine: Hi, I’m Samantha Christine—a boy mom, Certified Nutrition Coach, Certified Personal Trainer, and Fitness Entrepreneur with over 10 years of experience in the health and wellness space. But here's the thing—I wasn’t always athletic. Growing up in the arts, I was more into singing and dancing than lifting weights or running races. The idea of hitting the gym or playing sports felt intimidating. It wasn’t until after college that I made the decision to prioritize my health, and once I joined a gym, I was hooked. The more I moved my body, the more I realized how empowering it was to challenge myself in new ways. In 2018, I ran my first half marathon, and that was the beginning of my love for endurance events. Since then, I’ve completed multiple half marathons, a full marathon, and several Hyrox races. Along the way, I created my own hybrid training programs and fell in love with coaching others to reach their fitness goals, discovering how movement can be both a physical and mental transformation.  As I continued to train and push my limits, I also realized the powerful role nutrition plays in how we feel and perform. This led me to dive deeper into the science of fueling our bodies, and in 2023, I became a Certified Nutrition Coach. Now, I help others not only train harder but also eat smarter, so they can perform at their best. This will be a place for us to connect, learn, and grow together, building a community of like-minded individuals on a mission to feel better, live healthier, and empower each other every step of the way.   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 on Instagram & Twitter!  Instagram: @TheCastCollective  Twitter: @TheCastCollective   LINKS YOU'LL LOVE: Meal Prep Essentials: https://www.shopltk.com/explore/Samcfit/posts/51fbfc78-b261-11ef-b821-0242ac110028 Blue Light Blockers - Dream Recovery: Code “SAM15” https://dreamrecovery.io/products/dream-blue-light-glasses Red Light - Lumebox: Code “SAMCFIT” https://thelumebox.com/pages/lb68/?_ef_transaction_id=&oid=3&affid=2501&discount=samcfit Walking Pad: https://www.shopltk.com/explore/Samcfit/posts/0bf6fc37-a076-11ef-8706-0242ac110014 Learn more about your ad choices. Visit megaphone.fm/adchoices

In this engaging discussion, Amy Migdalia, a nutritional therapy practitioner and founder of Restor3 Your Health, shares her journey from athlete to advocate for clean eating and non-toxic living. She highlights the hidden dangers of seed oils and processed foods, providing practical tips for healthier alternatives. The importance of gut health, home cooking, and reducing inflammation through mindful nutrition is emphasized. Amy also navigates the challenges of intermittent fasting and the significance of understanding food sources for overall wellness.

Welcome back to The EMPWR Podcast! In this episode, I’m sharing 12 simple habits that have completely changed the game for my mental and physical well-being. These aren’t drastic life overhauls—just small, realistic changes that have helped me feel better and stay on track when it comes to health and wellness.  From meal prepping and better sleep to daily affirmations and meditation, I’ll break down what’s worked for me and why consistency always beats perfection. Plus, I’m challenging you to pick one or two habits to focus on this month—because small shifts can lead to big results!  I’ll be sharing personal stories, practical tips, and insights to help you feel more energized, focused, and empowered every day. Let’s do this together! __________________________________ This episode is brought to you by “Dream Recovery” URL: https://dreamrecovery.io/   EMPWR by Sam App: URL: https://www.empwrbysam.com/   Running Programs: URL: https://samcfit.com/running-programs   1:1 Coaching: URL: https://samcfit.com/coaching-details-1   Follow Samantha Christine!  Insta: @samcfit_    About Samantha Christine: Hi, I’m Samantha Christine—a boy mom, Certified Nutrition Coach, Certified Personal Trainer, and Fitness Entrepreneur with over 10 years of experience in the health and wellness space. But here's the thing—I wasn’t always athletic. Growing up in the arts, I was more into singing and dancing than lifting weights or running races. The idea of hitting the gym or playing sports felt intimidating. It wasn’t until after college that I made the decision to prioritize my health, and once I joined a gym, I was hooked. The more I moved my body, the more I realized how empowering it was to challenge myself in new ways. In 2018, I ran my first half marathon, and that was the beginning of my love for endurance events. Since then, I’ve completed multiple half marathons, a full marathon, and several Hyrox races. Along the way, I created my own hybrid training programs and fell in love with coaching others to reach their fitness goals, discovering how movement can be both a physical and mental transformation.  As I continued to train and push my limits, I also realized the powerful role nutrition plays in how we feel and perform. This led me to dive deeper into the science of fueling our bodies, and in 2023, I became a Certified Nutrition Coach. Now, I help others not only train harder but also eat smarter, so they can perform at their best. This will be a place for us to connect, learn, and grow together, building a community of like-minded individuals on a mission to feel better, live healthier, and empower each other every step of the way.   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 on Instagram & Twitter!  Instagram: @TheCastCollective  Twitter: @TheCastCollective   LINKS YOU'LL LOVE: Meal Prep Essentials: https://www.shopltk.com/explore/Samcfit/posts/51fbfc78-b261-11ef-b821-0242ac110028 Blue Light Blockers - Dream Recovery: Code “SAM15” https://dreamrecovery.io/products/dream-blue-light-glasses Red Light - Lumebox: Code “SAMCFIT” https://thelumebox.com/pages/lb68/?_ef_transaction_id=&oid=3&affid=2501&discount=samcfit Walking Pad: https://www.shopltk.com/explore/Samcfit/posts/0bf6fc37-a076-11ef-8706-0242ac110014 Learn more about your ad choices. Visit megaphone.fm/adchoices

This week on The EMPWR Podcast, I’m joined by the man behind the scenes and my biggest supporter, Ian Schinelli for a long overdue Q&A episode! You guys sent in your questions over on Instagram, and Ian is putting me in the hot seat; covering everything from how we met and our first impressions of each other, to the ways we prioritize fitness, nutrition, and personal time while balancing busy lives. We also get into some deeper topics, like what motherhood has taught me, the mindset shifts I had to make as a beginner in my fitness journey, and what a typical day in my life looks like. Plus, Ian shares some of his own insights from his time in the military, his experience as a Navy SEAL, and how he approaches health and discipline in everyday life. If you’ve ever wondered how we navigate life as a couple, stay on track with our goals, or find balance in the chaos, this episode is for you. Tune in for some fun, unfiltered conversation, and a peek behind the scenes of it all! ____________________________________ This episode is brought to you by “Dream Recovery” URL: https://dreamrecovery.io/   EMPWR by Sam App: URL: https://www.empwrbysam.com/   Running Programs: URL: https://samcfit.com/running-programs   1:1 Coaching: URL: https://samcfit.com/coaching-details-1   Follow Samantha Christine! Insta: @samcfit_ Follow   Ian Schinelli Insta: @ianschinelli   About Ian Schinelli: Ian Schinelli is a former Navy SEAL, athlete, father, and mentor committed to discipline, service, and personal growth. Raised in a military family, Ian moved frequently before settling in Chicago, where he developed a passion for soccer. His dedication earned him an athletic scholarship to a university in Nashville, TN. After college, he enlisted in the Navy, seeking the challenge and purpose of serving at the highest level. He went on to complete BUD/S training and deployed three times with the SEAL Teams. After transitioning to civilian life, Ian remained deeply connected to the SEAL community, supporting organizations like the Navy SEAL Foundation and participating in the annual New York City SEAL Swim to honor fallen SEALs and raise awareness. As a former BUD/S instructor, he now mentors aspiring special operations candidates, instilling resilience and leadership in the next generation. An athlete at heart, Ian thrives on pushing his limits, competing in Hyrox races, CrossFit competitions, Ragnar and Spartan races, IRONMAN 140.6 and most recently the NYC marathon. Beyond fitness and service, his greatest role is being a father to his daughter, leading by example through integrity, perseverance, and grit.   Produced and Edited by "The Cast Collective" in Nashville, TN! Visit us today at https://www.thecastcollective.com Email: erin@thecastcollective.com Follow The Cast Collective on Instagram & Tiktok! Instagram: @TheCastCollective Tiktok: @castcollective Learn more about your ad choices. Visit megaphone.fm/adchoices

Welcome to the first episode of The EMPWR Podcast! I’m your host, Samantha Christine, and I’m so excited to finally share this with you!   In this highly anticipated debut episode, I’m opening up about my journey—how I got started, the challenges I’ve overcome, and what you can expect from The EMPWR Podcast. This project has been in the works for a long time, and I’m thrilled to create a space for deeper conversations beyond social media. I’ll be sharing my struggles with ADHD, my college experiences, and the pivotal moments that led me to prioritize fitness, nutrition, and overall wellness. I’ll also explain why EMPWR holds such a special meaning for me and how this podcast will be different from my fitness app and Instagram content. You can look forward to insightful discussions, personal stories, and inspiring guests from the health and wellness space. This is just the beginning of an incredible journey of growth, learning, and empowerment!   Don’t forget to like, subscribe, and share your thoughts in the comments!   This episode is brought to you by “Dream Recovery” URL: https://dreamrecovery.io/   EMPWR by Sam App: URL: https://www.empwrbysam.com/   Running Programs: URL: https://samcfit.com/running-programs   1:1 Coaching: URL: https://samcfit.com/coaching-details-1   Follow Samantha Christine!  Insta: @samcfit_    About Samantha Christine: Hi, I’m Samantha Christine—a boy mom, Certified Nutrition Coach, Certified Personal Trainer, and Fitness Entrepreneur with over 10 years of experience in the health and wellness space. But here's the thing—I wasn’t always athletic. Growing up in the arts, I was more into singing and dancing than lifting weights or running races. The idea of hitting the gym or playing sports felt intimidating. It wasn’t until after college that I made the decision to prioritize my health, and once I joined a gym, I was hooked. The more I moved my body, the more I realized how empowering it was to challenge myself in new ways.   In 2018, I ran my first half marathon, and that was the beginning of my love for endurance events. Since then, I’ve completed multiple half marathons, a full marathon, and several Hyrox races. Along the way, I created my own hybrid training programs and fell in love with coaching others to reach their fitness goals, discovering how movement can be both a physical and mental transformation.   As I continued to train and push my limits, I also realized the powerful role nutrition plays in how we feel and perform. This led me to dive deeper into the science of fueling our bodies, and in 2023, I became a Certified Nutrition Coach. Now, I help others not only train harder but also eat smarter, so they can perform at their best. This will be a place for us to connect, learn, and grow together, building a community of like-minded individuals on a mission to feel better, live healthier, and empower each other every step of the way.   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 on Instagram & Twitter!  Instagram: @TheCastCollective  Twitter: @TheCastCollective Learn more about your ad choices. Visit megaphone.fm/adchoices