The EMPWR Podcast

https://branchbasics.com/EMPWR

BONCHARGE | code: SAMCFIT15

https://boncharge.com/

Branch Basics | code: EMPWR

Promix Supplements | code: SAM

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

My Macro Guide:https://samcfit.com/macro-guide-only

Running Programs:

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

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

No More All or Nothing: How To Thrive Through a Busy Summer Season Jun 04, 2025

Show notes

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:

Dream Recovery | code: SAM15

Blokes + Joi Wellness | code: SAMCFITPOD

*50% off all labs on both sites*

Promix Supplements | code: SAM

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

https://www.empwrbysam.com/My Macro Guide:https://samcfit.com/macro-guide-only

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

From SEAL Life to Real Life: Discipline, Identity & Growth After the Military May 28, 2025

Show notes

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

Blokes + Joi Wellness | code: SAMCFITPOD

*50% off all labs on both sites*

Promix Supplements | code: SAM

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

https://www.empwrbysam.com/My Macro Guide:https://samcfit.com/macro-guide-only

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

Sleep Tips for Moms, Night Owls & Everyone In Between with Todd Anderson May 21, 2025

Show notes

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

Blokes + Joi Wellness | code: SAMCFITPOD

*50% off all labs on both sites*

Promix Supplements | code: SAM

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

My Macro Guide:https://samcfit.com/macro-guide-only

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

Answering Your Top Macro Questions: Beginner Tips, Body Recomp, Reverse Dieting & Restaurant Tricks May 14, 2025

Show notes

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

Blokes + Joi Wellness | code: SAMCFITPOD

*50% off all labs on both sites*

Promix Supplements | code: SAM

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

https://www.empwrbysam.com/My Macro Guide:https://samcfit.com/macro-guide-only

Running Programs:

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

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

You Asked, We Answered: Real Talk on Love, Lessons & Life Together May 07, 2025

Show notes

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

Blokes + Joi Wellness | code: SAMCFITPOD

*50% off all labs on both sites*

Promix Supplements | code: SAM

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

Running Programs:

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

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

Instagram Q&A: The Hardest Part About Divorce, Period Update, Friendship Breakups & Body Composition Myths Apr 30, 2025

Show notes

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

Blokes + Joi Wellness | code: SAMCFITPOD

*50% off all labs on both sites*

Promix Supplements | code: SAM

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

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

The Grit Behind Greatness: Devon Lévesque on Bear Crawling a Marathon, Climbing Mount Everest & Building a Legacy Apr 23, 2025

Show notes

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: SAM15

Blokes + Joi Wellness | code: SAMCFITPOD

*50% off all labs on both sites*

Promix Supplements | code: SAM

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

Running Programs: