The EMPWR Podcast

• 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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• 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

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  55:05
• From SEAL Life to Real Life: Discipline, Identity & Growth After the Military

  In this special episode, I sit down with my other half, Ian, for one of the most personal and powerful conversations we’ve had on the podcast to date. Ian opens up about his journey to becoming a Navy SEAL, what it actually took to survive Hell Week and BUD/S, and how the mental and physical demands of that lifestyle shaped who he is today. But this isn’t just about military life. It’s about what happens after. We talk about the emotional cost of high performance, how he learned to push through when everything in him wanted to quit, and what it looked like to rediscover identity, purpose, and presence in life beyond the uniform. We also dive into our relationship- how we’ve grown through the challenges, what it’s like being in a partnership where both people have strong, driven energy, and how we’ve navigated family, vulnerability, and love through some very real life transitions. This conversation is honest, raw, and filled with perspective- for anyone working through change, chasing personal growth, or learning how to do hard things without losing themselves in the process. If you’ve ever questioned your own resilience, struggled to find balance, or just needed a reminder that transformation is possible no matter where you start, this episode is for you. ____________________ 00:00:00: Intro 00:00:20: Welcome  00:02:27: The mental toughness and physical capabilities of being a Navy SEAL 00:04:37: How do you know you want to be a SEAL?  00:07:18: SEAL training  00:14:02: Are you born with mental toughness or is it built? 00:18:34: Moments of wanting to quit during SEAL training 00:24:56: Shifting mindset   00:29:20: Deployment is tough on family life 00:34:26: Advice for a SEAL wanting a family 00:40:26: Emotional tolls  00:42:53: Transitioning from being a SEAL to becoming a civilian  00:45:45: Divorce  00:47:24: PTSD  00:48:32: Working out as an outlet  00:51:35: Mental toughness SHOWNOTES: 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/ Learn more about your ad choices. Visit megaphone.fm/adchoices

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  53:23
• Sleep Tips for Moms, Night Owls & Everyone In Between with Todd Anderson

  We’re back with Todd Anderson, founder of Dream Recovery, for a deep dive into all things SLEEP. If you’ve ever laid awake at night staring at the ceiling, struggled with staying asleep, or felt like your energy is constantly drained no matter what, this one’s for you. We opened up the floor to your most pressing questions and cover everything from insomnia, hormones and nighttime routines to sleep myths, travel hacks, and how to navigate rest in seasons of life like motherhood or shift work. Here’s a glimpse of what we tackle in this episode: What to do if you wake up wide awake at 2:30am, how to reset bad habits like staying up too late (even if you’re an early riser), melatonin vs magnesium, foods that can help (or hurt) your sleep, how anxiety and your cycle affect your rest, tips for navigating pregnancy sleep and sleep in your 30s + 40s and beyond, thoughts on naps, sleep trackers, light exposure, and the verdict on sleeping naked. Whether you're a new mom, a night owl, a biohacker, or just someone who wants to feel rested again… hit play, take a deep breath, and get ready to build your best night of sleep yet. 00:00:00: Intro 00:01:04: Recommendations for insomnia 00:04:30: Issues falling back asleep at night 00:07:19: 4-7-8 breath work 00:09:27: Reducing blue light 00:12:55: Circadian rhythm versus sleep drive cycle 00:15:12: The role of caffeine 00:19:00: How to create a sleep schedule for people with inconsistent schedules 00:23:05: How to avoid jet lag 00:26:40: Sleep advice for new moms 00:28:48: Mattress topper recommendations 00:29:15: Keeping it cool while sleeping 00:33:31: Sleeping nude 00:35:58: Bedsheet recommendations 00:38:28: Castor oil 00:42:05: Period cycle and sleep quality 00:45:15: Bedroom set up for ideal sleep quality 00:49:26: Nasal strips 00:52:10: Benefits of wearing both nasal strips and mouth tape 00:56:24: Does mouth tape actually work? 01:00:10: If you're stranded on an island, what item for optimal sleep would you bring? SHOWNOTES: 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 ToddInsta: @toddanderson42_YouTube: https://www.instagram.com/toddanderson42_/ Learn more about your ad choices. Visit megaphone.fm/adchoices

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