The EMPWR Podcast

What if optimism is not about pretending everything is fine, but about learning how to stay strong when life gets hard?
In this episode, I sit down with Dr. Deepika Chopra, also known as The Optimism Doctor, to talk about what real optimism actually is and why it matters so much for our mental health, relationships, parenting, and everyday lives. We unpack the difference between optimism and toxic positivity, how to regulate your emotions in hard seasons, and why resilience is a skill you can build.
This conversation hit home for me because it is not just about mindset. It is about how we move through grief, fear, uncertainty, motherhood, health struggles, and personal growth without losing ourselves in the process.
We also talk about manifestation, affirmations, purpose, visualization, and the small daily rituals that can help us feel safer, stronger, and more grounded.
If you have ever felt stuck in negative thought loops, overwhelmed by life, or unsure how to keep going through hard things, this episode is for you.
Dr. Deepika Chopra is a clinical health psychologist, behavioral scientist, visual imagery expert, and author of The Power of Real Optimism. Known as The Optimism Doctor, she helps people build resilience, emotional strength, and hope through science-based tools and practical mindset work. 
Follow Dr. Deepika Chopra
Instagram: @drdeepikachopra
Website: Dr. Deepika Chopra official site
Book: The Power of Real Optimism
Podcast: Looking Up with Dr. Deepika Chopra  
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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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Thank you to our Sponsors!
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Get 15% off Branch Basics with the code EMPWR at https://branchbasics.com/EMPWR #branchbasicspod
Go to https://CLEARSTEM.com/SAMCFIT and use code SAMCFIT at checkout for 15% off your first order.
Head to https://cozyearth.com and use my code samcfit for up to 20% off.
Use code SAMCFIT at checkout for 20% off starter kits at https://vitaclean.co.
Miraval Resorts - Book a stay and start your journey toward Life in Balance at Miraval Resorts.
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In this episode, Ian and I are sitting down for a full Q&A covering everything you've been asking about: fitness, nutrition, training, wedding planning, business, motherhood, and all the behind the scenes of our lives right now. This one is honest, practical, and packed with real answers to the questions flooding my DMs.
We dive into the biggest mistakes women make when trying to lose body fat, why under eating and over training is keeping you stuck, and how reverse dieting and lifting weights are the real game changers. We talk about macros, fasting, snacking, electrolytes, and what a full day of eating actually looks like when you're dialed in. I also break down my favorite gym shoes for running and lifting, the supplements I'm taking right now, and my full skincare routine that keeps my complexion glowing.
But we also get personal. We talk about peptides and which ones we're using, why we don't fast, how we balance growing a business while being parents, and what time blocking has done for our productivity and sanity. We give you a full wedding update: the flowers, the food, the dress, the vibe, and why we're keeping things minimalistic and intentional. Plus, we open up about bachelor and bachelorette parties, cosmetic procedures I've had done, and why I'll never hide what I've chosen to do with my own body.
This conversation is raw, unfiltered, and full of the little details that actually matter. If you've ever wondered how we structure our days, stay consistent with training, fuel our bodies, or manage life as a blended family while building multiple businesses, this episode will give you the blueprint.
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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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Sponsors:CarawayVisit https://Carawayhome.com/EMPWR or code EMPWR to take an additional 10% off your next purchase.
ClearstemGo to https://clearstem.com/SAMCFIT and use code SAMCFIT at checkout for 15% off your first order.Just ThriveSave 20% on your first order at https://justthrivehealth.com/SAMCFIT code SAMCFIT 
RemiGo to https://shopremi.com/SAMCFIT and use code SAMCFIT to get up to 50% at checkout.
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I used to think being smaller meant being better. That if I could just control my body, I would finally feel confident, happy, and enough.
But the truth is, that mindset kept me stuck.
In this episode, I sit down with Senada Greca to talk about what actually changed everything. From growing up in Albania with limited resources, to moving to the US and facing bullying, to struggling with eating disorders, anxiety, and body dysmorphia, her story is powerful and deeply relatable.
What makes this conversation different is that it is not about quick fixes or extreme routines. It is about shifting your mindset, healing your relationship with your body, and building real strength from the inside out.
We break down why so many women feel stuck in cycles of restriction, overtraining, and frustration, and what it actually takes to create lasting change.
If you have ever felt like you are doing everything right but still not seeing results, this episode will change the way you approach fitness, nutrition, and self-worth.
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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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PaleoValley
Head to https://paleovalley.com/samcfit for 15% off your first purchase.
Fond Bone Broth
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Ka’Chava
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Just ThriveSave 20% on your first order at https://justthrivehealth.com/SAMCFIT 
with code SAMCFIT 

Vitaclean
Use code SAMCFIT at checkout FOR 20% OFF STARTER KITS at https://vitaclean.co 
Miraval
Book a stay and start your journey toward Life in Balance at Miraval Resorts.
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In this episode, Sam and Ian sit down to recap their four-day stay at Miraval Resort & Spa in Tucson, Arizona — a luxury, all-inclusive, adults-only wellness retreat that turned out to be way more transformative than they expected. This one is personal, fun, and packed with real talk about relationships, mindfulness, goal-setting, and what happens when you're forced to put your phone in a bag.
They kick things off with a 90-day intention check-in — something Sam does every quarter to look back at her goals and make sure she's living with purpose. From there, they dive deep into everything Miraval: the stunning desert property, the incredible food (fresh honey straight from the beehive!), and the wide variety of classes and experiences they booked — from archery and gut health workshops to past life regression and one-on-one readings.
But the real conversation goes deeper than the resort itself. Sam and her partner open up about what it actually felt like to go fully phone-free for days, why that level of digital detox grounded Sam in a way she didn't expect, and what it meant for them as a couple to have four full days of intentional, distraction-free time together. They also talk about who Miraval is for — spoiler: it's not just couples. Whether you're a solo traveler needing to escape, a group of girlfriends, or someone just craving a reset, this place has something for everyone.
If you've been feeling burnt out, disconnected, or like you're just going through the motions — this episode will make you want to book a wellness trip immediately. 
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About Miraval:Miraval Resorts are renowned luxury wellness destinations designed for mindfulness, balance, and relaxation, with locations in Arizona, Austin, and the Berkshires. They offer all-inclusive, customizable experiences featuring spa treatments, yoga, hiking, equine therapy, and healthy dining, focusing on mental, physical, and spiritual well-being for a "life in balance".
Book your trip to Miraval here (https://www.miravalresorts.com/groups-retreats)
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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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Paleovalley
Head to https://paleovalley.com/samcfit for 15% off your first purchase.
WayfairHead to https://Wayfair.com right now to shop all things home. No code needed!
ShopifyGo to https://shopify.com/samcfit code samcfit 
Kane Footwear
Check them out at Https://kanefootwear.com, no code needed.
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In this episode, I sit down with Matt Choi: content creator, endurance athlete, and one of the most inspiring voices in the running community. Matt's journey is anything but linear. From playing college football to losing his job during the pandemic, he found running as a form of therapy and self discovery. What started as a casual four mile run turned into marathons, ultramarathons, and a thriving online community built around pushing limits and doing hard things.
We dive deep into running for beginners, fueling your body, strength training for runners, and recovery. Matt breaks down how to start running if you've never done it before, the walk jog method that actually works, how to choose the right shoes, and why you don't need to have it all figured out to just start. We talk about fueling during long runs, the importance of electrolytes, carb loading before races, and why eating enough is non negotiable if you want to avoid injury.
We also get into the mental side of running: why it's more about mindset than mileage, how running became therapy for both of us, and what it takes to show up even when it's hard. Matt opens up about the New York City Marathon controversy, how he handled the backlash, and what he learned from taking accountability in a very public way. We also talk about his next challenge: transitioning into triathlons and taking on a 70.3 Ironman.
This conversation is raw, real, and packed with practical advice for anyone who's ever thought about lacing up their shoes and just going. Whether you're training for your first 5k or your tenth marathon, this episode will remind you that you don't need permission to start, you just need to show up.
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About Matt Choi:
Matt Choi is a content creator, endurance athlete, and former college football player known for his authentic approach to running and fitness. After losing his job during the pandemic, Matt discovered running as a form of therapy and self challenge. He's completed over 40 marathons, multiple ultramarathons including the Leadville 100, and has built a loyal community by sharing his journey of pushing limits and doing hard things. Matt is currently training for triathlons and continues to inspire thousands to start running and chase their goals.
Find Matt:
Instagram: @matchchoi_6
TikTok: @matchchoi_6
YouTube: Matthew Choi
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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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Caraway
visit https://Carawayhome.com/EMPWR you can take an additional 10% off your next purchase
Remi
Go to https://shopremi.com/SAMCFIT and use CODE SAMCFIT to get up to 50% off at checkout
Cozy Earth
Head to https://cozyearth.com and use my code samcfit for up to 20% off
Just Thrive
Save 20% on your first order at https://justthrivehealth.com/SAMCFIT with code SAMCFIT
Air Doctor
Head to https://AirDoctorPro.com and use promo code SAM to get UP TO $300 off today!
Dream Recovery
Head to https://dreamrecovery.io code SAM15
Topics discussed:
00:00:00 From College Football to Running: Matt's Origin Story
00:04:57 The Murph Challenge & First Intro to Distance Running
00:10:38 First Marathon Attempt & Learning Through Failure
00:15:33 Getting a Coach & Breaking Sub-3 Hours
00:22:36 Shoe Guide: What Runners Need to Know
00:31:59 Fueling for Runners: Gels, Timing & Race Day Nutrition
00:40:37 Strength Training for Runners
00:47:48 Recovery Essentials: Sleep, Massage & Staying Ahead of Injuries
00:52:24 Leadville 100 & The NYC Marathon Controversy
00:54:25 The NYC Marathon Ban: What Happened & Moving Forward
01:04:21 Next Challenge and Goals
01:11:20 What Empowerment Means & Final Thoughts
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