The EMPWR Podcast

• Going One More with Stefany Bare: Faith, Family & Business

  This week, I’m joined by the amazing Stefany Bare! Mama, entrepreneur, and author, we chat about all things wellness, motherhood, marriage, entrepreneurship, and faith. Stefany shares how she balances it all. From career and family life, multiple moves, what inspired her children’s book, and how her relationship with God has shaped her marriage and motherhood. Plus, we dive into her supplement stack, favorite workouts, and her honest take on navigating chaos with grace. It’s a powerful reminder that you can lead with purpose, stay grounded in your values, and still show up fully in every season. You won’t want to miss this one. SHOWNOTES: Sam’s LINKS: https://www.shopltk.com/explore/Samcfit Joi + Blokes Wellness | code: SAMCFITPOD *50% off all labs on both sites* https://joiandblokes.com/ Cozy Earth | code: SAMCFIT for 40% cozyearth.com Branch Basics | code: EMPWR ⁠https://branchbasics.com/EMPWR⁠ David’s Protein: http://davidprotein.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 Follow StefanyInsta: @stefany.bareBlog: https://stefanybare.com/ Topics discussed: 00:00:00: Introduction 00:01:03: Welcome 00:04:50: Abrupt exit of Nashville 00:11:08: How to navigate through hardship as a family 00:14:02: Navigating a marriage while being entrepreneurs 00:21:05: Stefany's background 00:24:54: Passion for health and fitness 00:26:19: Go-to supplement stack 00:28:59: Macros and nutrients 00:32:47: How to approach struggles with food and kids 00:36:09: Stefany's passion for food blogging 00:38:51: Disconnecting from social media 00:41:34: Military 00:45:53: Strengthening their faith 00:50:35: Stefany's children's book 00:54:26: How to instill food being fuel in kids 00:56:22: Ninja Cremi 00:57:53: What's next? 01:33:00: What empowerment means to Stefany 01:01:47: This or that game Learn more about your ad choices. Visit megaphone.fm/adchoices

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

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• 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! ___________________ 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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• 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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• 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! ____________________ 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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