The EMPWR Podcast

What if the secret to a lasting relationship isn't perfection, but choosing each other every single day, even when life gets messy, busy, and blended?
In this Valentine's Day episode, Ian and I are pulling back the curtain on our relationship: how we keep the spark alive, navigate life as a blended family, handle conflict, blend finances, and stay best friends through it all. We're also giving you a wedding update: From our venue and vision to the design details, music, florals, and why we're skipping the traditional bridal party.
We answer your most-asked relationship questions: How do we deal with routine changes when we have the kids versus when we don't? How often should intimacy happen to keep things healthy? What do we protect in our relationship as life gets busier? And the big one: how do you get your partner more aligned with a wellness lifestyle when they're just not interested?
This conversation is honest, real, and full of the little things that actually matter. From over-communicating instead of guessing to never stopping dating each other, protecting each other's inner child during conflict, and why leading by example is more powerful than forcing change. We're sharing what's working for us and what we've learned the hard way.
We also talk about Valentine's Day, why we don't go out on the actual day, how we celebrate love with our kids, and why romance looks different for everyone. Plus, a rapid-fire round that gets into who apologizes first, who's more dramatic when hungry, and who steals all the blankets (spoiler: it's me).
If you're in a relationship, building one, or just want to believe that healthy love is still possible, this episode is for you. Love isn't about having it all figured out. It's about showing up, compromising, communicating, and choosing each other over and over again.
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Sam's LINKS:https://www.shopltk.com/explore/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 Sam:Insta: @samcfit_YouTube: https://www.youtube.com/@Samantha_Christine
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Just ThriveSave 20% off your first order at https://justthrivehealth.com/SAMCFIT 
with code SAMCFIT

Lagoon
Go to https://LagoonSleep.com/SAMCFIT and use code SAMCFIT for 15% off your first purchase.
PuoriGo to https://puori.com/SAMCFIT and use the code SAMCFIT at checkout for 20% off

Fond Bone BrothGET 10% off your one-time order with code SAMCFIT! Go to https://fondregenerative.com/samcfit

PaleovalleyHead to https://paleovalley.com/samcfit for 15% off your first purchase.

Kane Footwear
Check them out at kanefootwear.com, no code needed.

Topics discussed:
00:00:00 Welcome & Valentine's Day Vibes
00:03:55 Wedding Planning Update: Venue, Vibes & Vision
00:07:36 Wedding Details: Hybrid DJ, Disco Balls & Dress Blues
00:14:18 Relationship Q&A: Who's More Romantic?
00:17:00 Dating in the Modern World: Why It's So Hard to Find Love
00:20:20 Keeping the Spark Alive with Kids & Blended Family Life
00:21:49 Co-Parenting Realities: Navigating Ex Relationships
00:24:40 Blending Finances, Routines & Intimacy in Relationships
00:30:17 Protecting Your Relationship: Best Friends First
00:36:39 Rapid Fire Round & Valentine's Day Send-Off
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What if the bloating, fatigue, skin issues, and brain fog you've been dealing with aren't separate problems at all, but symptoms of one root cause you've been overlooking?
In this episode, I sit down with Tina Anderson, attorney-turned-entrepreneur and co-founder of Just Thrive, a research-based gut health company that's completely disrupting the probiotic industry. Tina spent years in the pharmaceutical world before realizing that Western medicine was focused on treating symptoms, not preventing disease or addressing root causes.
We dive deep into why gut health is more compromised now than ever before: From glyphosate in our food supply to antibiotics, stress, and antimicrobial overload. Tina breaks down what's really happening in your gut when you experience bloating, irregular digestion, skin issues, mood swings, and low energy. She explains leaky gut, how probiotics actually work and why most don't.
This conversation is honest, educational, and empowering. We talk about why your gut is the foundation for everything—from your immune system and hormones to your mental health and energy levels. Tina also shares why every person should be on a spore-based probiotic, how to support your kids' gut health, the role of digestive bitters, and what it really takes to heal your gut in a world that's constantly working against it.
If you've ever felt like something was "off" but couldn't figure out why, or you've tried everything and still aren't seeing results, this episode will give you answers. Your gut isn't just part of your health. It is your health.
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About Tina Anderson:Tina Anderson is an attorney, former pharmaceutical executive, and co-founder of Just Thrive, a research-based gut health company specializing in spore-based probiotics. After years in the pharmaceutical industry, Tina saw the need for a more preventative, root-cause approach to health—and built a company focused on empowering people to take control of their wellness through gut health. Just Thrive is known for its clinically studied products, transparency, and commitment to real results.
Find Just Thrive:Website: https://justthrivehealth.com (\"https://justthrivehealth.com\")Use code SAMCFIT for $20 off your order
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Sam's LINKS:https://www.shopltk.com/explore/Samcfit (\"https://www.shopltk.com/explore/Samcfit\")
EMPWR by Sam App | *free 7-day trial*https://www.empwrbysam.com/ (\"https://www.empwrbysam.com/\")
My Macro Guide:https://samcfit.com/macro-guide-only (\"https://samcfit.com/macro-guide-only\")
Running Programs:https://www.samcfit.com/running-programs (\"https://www.samcfit.com/running-programs\")
 
Follow Sam:Insta: @samcfit_YouTube: https://www.youtube.com/@Samantha_Christine (\"https://www.youtube.com/@Samantha_Christine\")
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Cure HydrationGet 20% off your first order at curehydration.com/EMPWR with code EMPWR.
RemiGo to shopremi.com/SAMCFIT and use code SAMCFIT to get up to 50% off your nightguard at checkout.
CarawayVisit https://carawayhome.com/samcfit for an additional 10% off your next purchase with code EMPWR.
ClearstemClearstem.com/SAMCFIT and use code SAMCFIT at checkout for 15% off your first order.Dream Recoveryhttps://dreamrecovery.io/ Code: SAM15
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Topics discussed:
00:00:00 Welcome & The Gut-Brain Connection
00:00:34 From Pharma to Gut Health: Tina's Origin Story
00:03:03 Why Gut Health Is More Compromised Than Ever
00:05:36 Glyphosate, Pesticides & The Food Supply
00:07:19 The Gut-Brain Axis & Mental Health
00:08:23 Antibiotics: The Atomic Bomb on Your Gut
00:17:49 Healing Your Gut: Practical Tips & Lifestyle Changes
00:23:27 Spore-Based Probiotics: What Makes Them Different
00:31:54 Probiotic Myths: CFUs, Refrigeration & Rotation
00:36:27 Leaky Gut: The Silent Epidemic
00:49:59 Bloating Is Not Normal: Digestive Issues Explained
00:45:52 Probiotics for Kids & Pregnancy
00:48:43 How Long Until You See Results & Final Advice
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What if the secret to feeling more productive, centered, and present isn't doing more, but structuring your day with intention?
In this episode, I'm taking you behind the scenes of my full day: from my 5 a.m. wake-up to my nighttime wind-down routine. This isn't a highlight reel. It's the real, unfiltered look at how I balance being a mom, running a business, training for a 70.3, creating content, coaching clients, and showing up for my family. All while protecting my energy and staying grounded.
I walk you through my non-negotiables: my morning meditation and red light routine, how I structure my workouts, what I actually eat in a day, how Ian and I work together without losing our minds, and why time blocking has completely changed my life. I also share how I stay off my phone when the kids get home, my supplement lineup, why I don't lift in the morning, and the nighttime rituals that help me sleep better and wake up ready.
This episode is honest, detailed, and full of the little habits that actually make a difference. From protein coffee and chia seed pudding to mouth tape and magnesium before bed, I'm breaking down what works for me, and why I believe structure creates freedom.
If you've ever wondered how to build a routine that supports your goals without burning you out, this episode will give you a real blueprint. You don't need to do it all. You just need to do what matters: consistently.
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Sam's LINKS:https://www.shopltk.com/explore/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 Sam:Insta: @samcfit_YouTube: https://www.youtube.com/@Samantha_Christine
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FondGet 10% off your one-time order with code SAMCFIT. Go to https://fondregenerative.com/SAMCFIT.
WayfairHead to https://wayfair.com to explore all things home.
KachavaRe-wild your nutrition at https://kachava.com and use code SAMCFIT. New customers get $20 off an order of two bags or more.
PaleoValleyHead to https://PaleoValley.com/SAMCFIT or use code SAMCFIT at checkout for 15% off your purchase.
VitacleanHead to https://vitaclean.co and use code SAMCFIT for 20% off their starter kits.
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Topics discussed:
00:00:00 Welcome & Why I'm Doing a Day in the Life Episode
00:02:25 5 AM Morning Routine: Red Light, Meditation & Breathwork
00:06:51 Protein Coffee, Supplements & Morning Time with Lucy
00:14:23 Morning Cardio Session & Training for 70.3 Ironman
00:16:16 Breakfast with the Kids & Getting Them Ready for School
00:19:24 The Work Day: Content Creation, Coaching & Running a Brand
00:23:36 Working with Your Partner: How Ian and Sam Make It Work
00:29:18 Afternoon Lift: Why 30-45 Minutes Is All You Need
00:31:11 School Pick-Up & Intentional Phone-Free Time with Kids
00:32:53 Dinner, Bedtime Routine & Winding Down as a Family
00:36:06 Nighttime Routine: Magnesium, Skincare & Eight Sleep
00:40:23 Final Thoughts & The Power of Time Blocking
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What if the fear of not being enough, the pressure to have it all figured out, and the weight of past trauma were actually the very things keeping you from becoming who you're meant to be?
In this episode, I sit down with Courtney Shields: content creator, founder of Dibs Beauty, wife, mom, and one of the most real, grounded voices in the wellness and beauty space. Courtney's journey is anything but linear. From blogging for three years without making a dollar to co-founding a brand now sold in every Ulta across the country, she's built her career on authenticity, grit, and a willingness to evolve.
But this conversation goes so much deeper than business. We talk about the loss of her father, navigating divorce as a mom, unhealthy dating patterns, finding her soulmate on Hinge, and what it's really like to build a life rooted in faith, gratitude, and self-work. Courtney opens up about her current pregnancy, the fear and healing that came with miscarriages, and how she's learning to let go of control and lean into prayer.
We also dive into relationships: the green flags that matter, what it means to find your best friend and your person, and why the inner work you do on yourself is the foundation for everything else. From beauty and confidence to boundaries, energy, and empowerment, this episode is honest, vulnerable, and so inspiring.
Courtney is proof that you don't have to have it all together to keep moving forward. You just have to be willing to do the work, show up as yourself, and trust that the right things will find you when you're ready.
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About Courtney Shields:Courtney Shields is a content creator, entrepreneur, and co-founder of Dibs Beauty, a makeup brand built on empowerment, simplicity, and putting yourself first. Known for her relatable approach to beauty, lifestyle, and motherhood, Courtney has built a loyal community by sharing the real, messy, beautiful parts of life. She's a wife, mom, and believer in doing the inner work — even when it's hard.
Find Courtney:Instagram: @courtney_shieldsDibs Beauty: Available at Ulta and online at dibsbeauty.com
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Sam's LINKS:https://www.shopltk.com/explore/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 Sam:Insta: @samcfit_YouTube: https://www.youtube.com/@Samantha_Christine
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Lagoon
Use the code SAMCFIT for 15% off your first purchase at LagoonSleep.com/SAMCFIT.
RemiGo to shopremi.com/SAMCFIT and use CODE SAMCFIT to get up to 50% off your nightguard at checkout.
Cure Hydration
Get 20% off your first order at curehydration.com/EMPWR  with code EMPWR.
Dream Recovery
dreamrecovery.io use code SAM15 for 15% off your purchase.

Kane Footwear
Check them out at kanefootwear.com, no code needed.
Topics discussed:
00:00:00 Welcome & The Power of Inner Work
00:01:40 From Beauty Blogger to Boss Babe: Courtney's Origin Story
00:07:39 The College Degree She Didn't Know She Missed
00:12:30 Building Community Through Authenticity
00:17:41 Grief, Loss & Moving Forward: Losing Her Dad
00:33:34 From Dibs Idea to Ulta Shelves: Building a Beauty Empire
00:36:05 Must-Have Dibs Products & Beauty Philosophy
00:21:32 Meeting Her Soulmate on Hinge & Knowing Immediately
00:48:45 Pregnancy at 38: Hematomas, Sciatica & Gratitude
00:55:03 Green Flags in Relationships & Doing the Inner Work
01:16:27 Empowerment Through Boundaries & Saying No
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What if the number on the scale isn't the real measure of progress, and the fear of getting "bulky" is the exact thing keeping you from the strong, toned body you actually want?
In this episode, Ian and I are breaking down everything you need to know about body recomposition: what it actually is, how to do it, and why it's one of the most empowering transformations you can make for your body and your confidence.
We answer the most common questions I get in my DMs: How often should you lift? What macros should you hit? Is one leg day a week enough? Do you need to eat back your workout calories? And the big one: are you really "bulking," or is something else going on?
We talk about the myth of bulky, why lifting heavy won't turn you into a bodybuilder overnight, how to structure your workouts for real results, and why you have to be eating to build muscle. We also dive into reverse dieting, protein synthesis, progressive overload, rest days, meal timing, intermittent fasting, and how to navigate vacations without derailing your progress.
This conversation is honest, practical, and packed with actionable advice, whether you're brand new to lifting or you've been training for years. If you've ever felt confused about how to change your body composition, this episode will give you clarity, confidence, and a real plan to move forward.
Body recomp isn't just about how you look. It's about how you feel, how you show up, and how you build a body that supports the life you want to live.
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Sam's LINKS:https://www.shopltk.com/explore/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 Sam:Insta: @samcfit_YouTube: https://www.youtube.com/@Samantha_Christine
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FondGet 10% off your one-time order with code SAMCFIT. Go to https://fondregenerative.com/SAMCFIT.
Paleo ValleyHead to https://PaleoValley.com/SAMCFIT or use code SAMCFIT at checkout for 15% off your purchase.
Miraval ResortsBook a stay and start your journey toward life in balance at Miraval Resorts.
Dream Recovery | code: SAM15https://dreamrecovery.io/
CarawayVisit https://carawayhome.com/samcfit for an additional 10% off your next purchase with code EMPWR.
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Topics discussed:
00:00:00 Welcome & The Truth About Building Muscle
00:00:28 Life Updates: Wedding Planning & Learning to Ask for Help
00:07:17 What Is Body Recomposition & How Does It Work?
00:12:03 How to Start Your Body Recomp Journey
00:21:29 The Perfect Weekly Workout Split for Muscle Growth
00:26:14 Protein Synthesis & Why Hitting Muscles Once a Week Isn't Enough
00:30:22 Debunking the Bulky Myth: Why You're Not Actually Bulking
00:37:20 Macros, Meal Timing & Why You Need to Eat to Build Muscle
00:48:34 Peptides, Recovery & Listening to Your Body
00:52:01 Final Tips & How to Get Personalized Coaching
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