Opening Up About Motherhood: Your Biggest Questions Answered
In this heartfelt solo episode, we’re diving into your most asked questions about motherhood; from hospital and home births to postpartum recovery, breastfeeding, potty training, and finding time for fitness with little ones. Sam’s sharing her personal experience with mom guilt, reconnecting with yourself after babies, support systems and marriage, and the unexpected confidence that motherhood brings.
Whether you're deep in the newborn fog, navigating toddler chaos, dreaming about future motherhood, or simply curious about what this season looks like… this one’s for the girls. A soft, honest conversation about the most important (and most stretching) role Sam’s ever stepped into.
SHOWNOTES:
Sam’s Travel LINKS:
https://www.shopltk.com/explore/Samcfit/posts/194b8d85-40a2-11f0-aab2-0242ac110016
Dream Recovery | code: SAM15
https://dreamrecovery.io/
Cozy Earth | code: SAMCFIT
https://cozyearth.com/
Maui Nui:
mauinuivenison.com/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 SamInsta: @samcfit_ YouTube: https://www.youtube.com/@Samantha_Christine
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Topics discussed:
00:00:22: Welcome
00:00:27: Honduras recap
00:04:09: Main goal for this episode
00:04:38: Pregnancy
00:11:30: Home birth
00:15:48: Bouncing back postpartum
00:17:52: Sam’s postpartum experience
00:21:21: Arguing in front of kids
00:23:46: How to feel yourself postpartum
00:27:24: Mom guilt
00:29:59: What surprised Sam about herself after becoming a mother
00:31:38: When do you get your life back after becoming a mother?
00:35:04: Fitness and breastfeeding
00:37:21: Lack of support from spouse during postpartum period
00:40:46: How to get back into fitness with small children
00:44:39: Work-life balance
00:47:42: Potty training tips
00:49:30: Junk food and kids
00:52:38: Did your health and fitness dip after kids?
00:54:09: Summary
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56:32
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56:32
The Science Behind Your Crashes & Cravings with Albert Matheny of PROMIX
Today I’m chatting with Albert Matheny - RD, performance nutritionist, and founder of PROMIX - all about what’s actually in your food and how to fuel your body in a way that feels good and supports your goals.
Albert has degrees in Exercise Physiology, Human Nutrition, and Human Performance, and he seriously knows his stuff. We get into why you might be crashing after meals (even “healthy” ones), how to read labels without overthinking it, and the sneaky ingredients like gums and sugar alcohols that could be messing with your gut.
We also talk protein, hydration, carbs, blood sugar, and how to make better choices without overcomplicating your routine. This one’s packed with info and super actionable, especially if you want to feel more energized, clear, and strong day to day!
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SHOWNOTES:
Sam’s LINKS:
https://www.shopltk.com/explore/Samcfit
Caraway | code: SAMCFIT
carawayhome.com/samcfit
Cozy Earth | code: SAMCFIT
cozyearth.com
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 SamInsta: @samcfit_ YouTube: https://www.youtube.com/@Samantha_Christine
Follow AlbertInsta:@albertmatheny
____________________
Topics discussed:
00:00:00: Intro
00:01:14: Welcome
00:02:05: How Albert got into the health and wellness space
00:12:03: Kid friendly products
00:12:54: Deciding to create a supplement brand
00:17:40: Coming up with flavor profiles
00:20:34: No-go ingredients in supplements (gums, sugar alcohols)
00:32:00: Nutrition labeling laws
00:34:38: Supplement recommendations for women
00:40:51: Body recomp
00:42:57: Albert V
00:43:50: Albert’s wife supplement stack
00:49:29: Bioindividuality
00:51:56: Carbs
00:55:15: rewarding yourself
01:02:31: Nutrient timing
01:06:46: LISS vs HIIT
01:13:22: What’s the future for PROMIX?
01:15:07: What does empowerment mean to Albert?
01:17:09: Love it or leave it game
Learn more about your ad choices. Visit megaphone.fm/adchoices
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1:25:39
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1:25:39
Honesty Hour: Sex, Intimacy, Divorce & Love Languages
In this Q&A episode, I’m joined by Ian for a deep, honest conversation about all things relationships! From the raw to the real to the funny, we covered all your questions from blending families & co-parenting dynamics, divorce & healing, intimacy & sex, navigating different love languages, how we work through disagreements, parenting styles & relationships with exes, knowing when it might be time to walk away, plus, we wrap it all up with a fun rapid-fire Q&A round! Whether you’re navigating a tough season with your partner, wondering if you’re in the right relationship, or simply looking to grow and build healthier connections, this one’s for you.
SHOWNOTES:
Sam’s LINKS:
https://www.shopltk.com/explore/Samcfit
Cozy Earth | code: SAMCFIT
https://cozyearth.com
Blokes + Joi Wellness | code: SAMCFITPOD
*50% off all labs on both sites*
https://blokes.co/samcfitpod
https://choosejoi.co/samcfitpod
Promix Supplements | code: SAM
https://promixnutrition.com/?dt_id=1140742
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 SamInsta: @samcfit_ YouTube: https://www.youtube.com/@Samantha_Christine
Follow IanInsta: @ianschinelliYouTube: https://www.instagram.com/ianschinelli/
Topics discussed:
00:00:00: Intro
00:00:53: Welcome
00:02:19: Advice on blending a family
00:07:11: How did you know you were ready to commit after divorce?
00:13:33: How do you split up household chores?
00:17:49: How to prevent feeling like roommates?
00:21:17: Love languages
00:25:19: Faith
00:29:47: How to work through and handle a big argument?
00:34:44: Parenting styles
00:38:39: Do you have a relationship with the other's ex?
00:42:07: How to know when to walk away from a relationship/marriage?
00:48:56: When is Ian going to propose?
00:49:45: Do we want more kids?
00:52:20: Rapid fire
Learn more about your ad choices. Visit megaphone.fm/adchoices
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55:11
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55:11
The Truth About Women & Muscle ft Dr. Shannon, DPT
This week, we’re joined by someone I’ve been looking forward to having on for so long, Dr. Shannon Ritchey! She’s a mom, strength training expert, Physical Therapist, 200 hour trained yoga teacher, personal trainer and founder of Evlo Fitness, a fitness app that’s changing the game, and a voice I deeply respect in the fitness space.
I’ve always loved how she cuts through the noise with science-backed info and a realistic, sustainable approach to building strength, especially for women. If you’re tired of trendy “fitspo” and quick fixes, this convo is going to resonate. We dive into the real stuff: why body composition matters more than the number on the scale, how much protein women actually need, and what it really takes to build lean muscle (yes, even if you’re lifting from home with dumbbells!) We also get into Dr. Shannon’s journey from physical therapy to fitness coaching, her take on being “skinny fat” and why muscle is the long game, how often women actually need to train to see results, her thoughts on heavy lifting and training to failure, what her workouts look like before, during, and after pregnancy, plus, the top 3 fitness myths she wants women to stop believing. She even takes us through what she eats in a day and how she fuels her full, busy life.
This episode is packed with practical tips, a grounded perspective, and tons of encouragement for women who want to feel strong, empowered, and in control of their fitness journey!
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Topics discussed:
00:00:20: Intro
00:01:30: How Dr. Ritchey started her career
00:05:12: Pregnancy workouts
00:10:36: Dr. Ritchey’s body comp journey
00:13:36: Body recomposition and diet
00:19:14: Emotional eating
00:23:26: Gentle consistency
00:26:25: Debunking bulking myths
00:31:26: The aesthetics and strength of body recomposition
00:33:21: Lifting heavy vs. light/lifting to failure
00:41:59: Heavy lifting and metabolic health
00:43:11: Progressive overload
00:45:49: Body weight exercises
00:50:26: Progressive overload length
00:54:18: Finding the right exercise
00:56:15: Squats
01:02:54: Core exercises
01:06:36: Constrained total energy expenditure model
01:10:54: What empowerment means to Dr. Ritchey
01:11:46: Love it or Leave it game
____________________
SHOWNOTES:
Sam’s LINKS:
https://www.shopltk.com/explore/Samcfit
Dream Recovery | code: SAM15
https://dreamrecovery.io/
BONCHARGE | code: SAMCFIT15
https://boncharge.com/
Branch Basics | code: EMPWR
https://branchbasics.com/EMPWR
Promix Supplements | code: SAM
https://promixnutrition.com/?dt_id=1140742
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 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
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1:19:11
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1:19:11
No More All or Nothing: How To Thrive Through a Busy Summer Season
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:
https://www.shopltk.com/explore/Samcfit/posts/194b8d85-40a2-11f0-aab2-0242ac110016
Dream Recovery | code: SAM15
https://dreamrecovery.io/
Blokes + Joi Wellness | code: SAMCFITPOD
*50% off all labs on both sites*
https://blokes.co/samcfitpod
https://choosejoi.co/samcfitpod
Promix Supplements | code: SAM
https://promixnutrition.com/?dt_id=1140742
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 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
Welcome to THE EMPWR PODCAST— the show where wellness meets real life + confidence becomes your way of being. Hosted by Fitness Entrepreneur, Certified Personal Trainer + Nutritionist, Samantha Christine, each episode is packed with workout tips, nutrition hacks, expert advice + personal stories designed to empower you on your journey to a healthier, happier you.
No matter where you’re starting, or how far you’ve come, this is your space for transformation, self love, connection + growth. Whether you’re getting in a sweat, navigating traffic, or unwinding on the couch, tune in + let’s move together— physically, mentally + intentionally— toward your strongest self. Because here, we believe every season of wellness, whether you’re pushing new limits or finding your rhythm, deserves to be empowered.