The EMPWR Podcast

Kenzie built 4 fitness studios by 25, here's how she did it. In this episode, she breaks down the real difference between Pilates and weight training for body recomposition, why she opened True Form and The Format from scratch, and how pregnancy changed her entire approach to fitness and nutrition.

 Timestamps:

0:00 - Meet Kenzie: 4 studios at 25

4:22 - From college dancer to Pilates studio owner

8:45 - Why Pilates alone won't change your body

16:24 - The truth about body recomposition (what nobody tells you)

22:31 - Training to failure vs. training to fatigue

28:19 - Kenzie's weekly workout split

32:21 - Gentle consistency & active rest days

36:50 - Opening The Format: a multi-modality studio

43:09 - Pregnancy, nutrition & high protein eating

49:15 - Working with your spouse in business

54:40 - What empowerment actually means

Thank you to our sponsors:

Tiami Mattress 35% off sitewide during their 4th of July event. no code needed, discount applied automatically: https://www.tiami.com/

Remi Night Guards: Up to 50% off at checkout with code: SAMCFIT. https://www.shopremi.com/

Caraway: Save up to $230 on the 12-piece cookware set. Spend $495+ for a free Butcher Box; spend $795+ for a free cast iron grill pan + 10% off your next purchase Code: SAMCFIT https://www.carawayhome.com/SAMCFIT

Paleovalley: 15% off your first purchase! Code: SAMCFIT https://www.paleovalley.com/SAMCFIT

Bloom Daily Hydration: 20% off your first order with code: EMPWR20 https://www.bloomnu.com

Kenzie’s LINKS: 

Insta & TikTok: @kenziewesp

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

In this solo Q&A episode, I’m answering your questions on everything from ADHD, anxiety, and time management to body recomposition, cardio, weight training, and what life looks like right now behind the scenes. I share some of the struggles I don’t talk about often, including how ADHD impacts my day-to-day life, why structure and time blocking are essential for me, and how I navigate anxiety during busy seasons.

We also dive into training for my first 70.3 Ironman, body recomposition versus cutting, how much cardio you actually need, and why lifting heavy can sometimes make you feel “puffy” before you see results. Plus, I’m sharing updates on wedding planning, summer travel, future family plans with Ian, and what’s coming next after this season of endurance training.

What we cover:

00:00 Introduction and summer life updates

01:42 Honduras retreat recap and wellness travel experiences

04:15 Ironman training updates and open water swimming

06:04 ADHD, perfectionism, and managing anxiety

09:32 Family plans, fertility conversations, and future motherhood

12:31 Body recomposition vs. cutting: what's the difference?

15:35 How much cardio do you actually need?

17:19 Why lifting heavy can make you feel puffy

20:08 My current makeup and beauty favorites

21:34 Summer travel plans, Ironman, and my bachelorette trip

23:50 Motivation versus discipline and staying consistent

26:38 What happens if you overeat on weekends?

28:57 Honeymoon plans and what’s next after wedding season

Thank you to our sponsors:

KINSYN:

https://kinsyn.com/empwr

Code: SAMC for 20% off your first subscription

Jones Road Beauty:

https://jonesroadbeauty.com/

Code: EMPWR for a free full-size mascara with your first purchase

Remi - Custom Night Guards:

https://shopremi.com/SAMCFIT

Code: SAMCFIT for up to 50% off

Magnesium Breakthrough by BIOOptimizers:

https://bioptimizers.com/samcfit

Code: SAMCFIT for 15% off

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

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

In this episode, I’m joined by Roxie Nafousi for such an honest conversation around self-worth, manifestation and personal transformation. Roxie shares the highs and lows of her journey, from navigating addiction and depression to rebuilding her relationship with herself, and the mindset shifts that helped her move through those seasons. We dive into why manifestation starts with believing you’re worthy, the power of gratitude, and how becoming aligned with yourself can help you create the life you desire.

What we cover:

00:00 Introduction

01:41 Roxie’s journey through addiction, healing, and how she discovered the power of manifestation

18:06 Building self-worth through affirmations and learning to believe in yourself again

27:22 The power of gratitude, shifting your mindset, and creating positive change from within

39:19 Setting boundaries, protecting your energy, and letting go of what no longer serves you

46:19 Why we're all manifesting our reality, whether we realise it or not

52:07 Becoming the person you want to be through aligned actions and daily choices

59:24 Navigating motherhood, finding balance, and making time for yourself without guilt

Thank you to our sponsors:

MUDWTR - Super-functional coffee alternative:

https://mudwtr.com/SAMCFIT/

Code: SAMCFIT for up to 43% off

Cozy Earth - Bedding & loungewear:

https://cozyearth.com/

Code: SAMCFIT for 20% off

We Natal - Fertility supplements:

⁠https://wenatal.com/SAMCFIT/⁠

Offer: free month’s supply of WeNatal Rest + Digest Magnesium with your first subscription.

AquaTru - Water purifier:

⁠https://aquatru.com/⁠

Code: SAM for 20% off

Bloom - Daily hydration:

https://bloomnu.com/

Code: EMPWR20 for 20% off your first order

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

#mudwtrpod #manifestation #RoxieNafousi
Learn more about your ad choices. Visit megaphone.fm/adchoices

3 months out from my wedding and smack in the middle of Ironman training so yeah, this era is a LOT. In this solo episode I'm pulling back the curtain on everything I'm doing right now to feel my best walking down that aisle: the workouts, the nutrition, the recovery stack, the skincare treatments, and how I'm protecting my mental space through all of it.

What we cover:

00:00 Introduction

02:18 Wedding planning updates: why I hired a wedding planner, what's been worth outsourcing, and how planning is going so far

05:40 My bridal era: embracing more feminine energy and approaching this season with intention

07:43 How I'm preparing physically for my wedding while training for an Ironman, including my current training routine and fitness goals

22:05 My nutrition and recovery routine right now: high-protein, high-carb eating, recovery priorities, and the habits helping me stay consistent

32:44 How I'm hydrating during training and what I'm focusing on to support performance and recovery

37:25 My beauty and skincare routine right now: every treatment I've done this year plus my current AM and PM skincare routine

46:08 Bridal fashion updates: dress shopping, reception dress plans, and finding the right look for each event

47:16 Protecting my mental health during a busy season: setting boundaries, creating mental space, and balancing it all

Thank you to our sponsors:

Branch Basics - Cleaning products:

https://www.target.com/

The Magnesium Breakthrough by BIOoptimizers:

https://bioptimizers.com/samcfit

Code: SAMCFIT for 15% off

Remi - Night mouth guards:

https://shopremi.com/samcfit

Code: SAMCFIT for up to 50% off

Paleovalley - Bone Broth Protein:

https://paleovalley.com/samcfit

Code: SAMCFIT for 15% off

AquaTru - Water purifier:

https://aquatru.com/

Code: SAM for 20% off

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

Products & Resources Mentioned:

Loombox Red Light Therapy

https://thelumebox.com/

ClearStem Bright Me Up Toner 

https://clearstem.com/products/brightmeup

INN Beauty Extreme Cream (face + under eye) -https://www.innbeautyproject.com/products/extreme-cream

Rhode Glazing Milk

https://www.rhodeskin.com/

Complexions Golden Hour (gentle retinol)

https://complexionnashville.com/products/golden-hour

Pro-Mix Whey Protein & Collagen

https://promixnutrition.com/

Hydro Jug (40oz)

https://www.thehydrojug.com/collections/traveler-40oz

Redmond's Real Salt

https://redmond.life/collections/real-salt

Electrolytes: Pro-Mix, Bloom Hydration, Cure, LMNT

https://promixnutrition.com/

https://bloomnu.com/

https://www.curehydration.com/

https://drinklmnt.com/collections/salt

Bridal fashion inspo: Revolve + Meshki

https://www.revolve.com/

https://meshki.co.uk/
Learn more about your ad choices. Visit megaphone.fm/adchoices

3 months out from my wedding and smack in the middle of Ironman training so yeah, this era is a LOT. In this solo episode I'm pulling back the curtain on everything I'm doing right now to feel my best walking down that aisle: the workouts, the nutrition, the recovery stack, the skincare treatments, and how I'm protecting my mental space through all of it.

What we cover:


My current Ironman training split


How I'm eating right now: high protein, high carb, and my bridal glow smoothie 


Recovery non-negotiables: sleep, sauna + cold tub cycling, red light therapy & meditation


Every skin treatment I've done this year: microneedling, Ultra laser, Sculptra, PRF Easy Gel & Botox


My full AM + PM skincare routine (all products linked below)


Wedding planning updates: vendors, the reception dress search & bachelorette planning


How I'm setting boundaries and protecting my mental health during the most chaotic season

Thank you to our sponsors:

Dream Recovery -  Mouth tape, blue light glasses, weighted blanket, sleep mask & performance pillowcase: https://dreamrecovery.ioCode: SAM15 for 15% off

Kain Footwear - Recovery slides (the Revive OB): https://kainfootwear.com/EMPWRFree shipping

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

Products & Resources Mentioned:


Loombox Red Light Therapy


ClearStem Bright Me Up Toner


INN Beauty Extreme Cream (face + under eye)


Rhode Glazing Milk


Complexions Golden Hour (gentle retinol)


Pro-Mix Whey Protein & Collagen


Hydro Jug (40oz)


Redmond's Real Salt


Electrolytes: Pro-Mix, Bloom Hydration, Cure, LMNT


Bridal fashion inspo: Revolve + Meshki

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