The EMPWR Podcast

• Beyond Kegels: Pelvic Floor Health for Every Season of Life ft. Dr. Mae Hughes

  Welcome back to the EMPWR Podcast! Today, I’m joined by the incredible Dr. Mae Hughes; Pelvic Floor Physical Therapist, mom of two, and an absolute wealth of knowledge when it comes to all things pelvic health. Whether you're a parent, hoping to be one someday, or just want to better understand your body, this one's for everyone. We chat about what the pelvic floor actually is, how it connects to your core, and why it matters way more than most of us realize, even outside of pregnancy or postpartum (spoiler alert: it’s so much more than just doing kegels!) Dr. Mae shares her personal story, how she got into this work, and the mission behind her app and growing online community. She breaks down signs of both a weak or overly tight pelvic floor, how to train smarter (not harder), and the impact things like strength training can have on your core and recovery. This one is packed with practical takeaways, myth-busting moments, and a whole lot of empowerment around a topic that deserves way more air time. __________________________________   THANKS TO OUR SPONSORS This episode is brought to you by “Dream Recovery” URL: https://dreamrecovery.io/   This episode is brought to you by Blokes + Joi Wellness https://blokes.co/samcfitpod     https://choosejoi.co/samcfitpod      CODE: SAMCFITPOD     50% off all labs on both sites   1 Time Macro Count + Macro Guide: https://samcfit.com/macro-count  Macro Must-Haves: https://www.shopltk.com/explore/Samcfit/posts/14292987-0f1c-11f0-accc-0242ac110007  Hume Health Scale | code SAMCFIT: https://humehealth.com/pages/hume-body-pod?utm_source=fbig&utm_medium=influencer&utm_campaign=SAMCFIT    Protein Powder | code SAM: https://promixnutrition.com/?dt_id=1140742    EMPWR by Sam App: https://www.empwrbysam.com/  Running Programs: https://www.samcfit.com/running-programs  1:1 Coaching: https://www.samcfit.com/coaching-details-1      FOLLOW US   Follow Samantha Christine! Insta: @samcfit_     Follow Dr. Mae Hughes! Insta: @dr.maehughes https://drmaehughes.com/     Produced and Edited by "The Cast Collective" in Nashville, TN! Visit us today at https://www.thecastcollective.com Email: [email protected] Follow The Cast Collective! Instagram: @TheCastCollective Twitter: @TheCastCollective    About Dr. Mae Hughes: I’ve been passionate about physical therapy for as long as I can remember, but helping moms feel capable and strong in their own bodies is truly the job of my dreams. After completing my undergraduate and doctorate degrees at Vanderbilt and Belmont, I began to work with female athletes in my sports residency program. There, I started to understand that pelvic floor issues are common — but so are the misconceptions about them. Now, with my doctorate in physical therapy, I’m committed to educating as many women as I can about how strong they truly are.  Our bodies were designed to grow and birth babies. But bringing a new life into the world doesn’t have to mean the end of our own body as we know it. Pelvic floor issues during pregnancy and postpartum are absolutely treatable – even preventable. With the right care, you can regain the strength and control you need to enjoy all of your favorite workouts (yes, even running and jumping). Pelvic floor physical therapy is not included in most standard care here in the US, but I’m doing everything I can to change that, because I want women everywhere to see their strength and find their confidence again. Better yet, I hope they never lose it in the first place.

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• Macros Made Simple: How to Eat for Your Goals Without Feeling Restricted

  Welcome back to the EMPWR Podcast! I know how frustrating it can be: feeling burnt out from calorie counting, falling for fad diets, and still not seeing the results you want, even when you’re eating “healthy!” If the idea of tracking macros has seemed overwhelming, today’s episode is here to clear up the confusion and break things down into simple, manageable steps. Today, I'm putting on my coaching hat and diving into what macros actually are and how they affect your body composition, energy, and overall health. Whether you’re aiming for fat loss, building lean muscle, or just maintaining a balanced diet, understanding how to fuel your body the right way is key to seeing results. We’ll also talk about some common struggles faced, why progress can be slow even when you’re tracking, and how to make changes to your nutrition that actually stick. No more crash diets, no more crazy restrictions- just a smarter, more effective way to approach food that helps you reach your goals and feel great doing it. If you're ready to take control of your nutrition and make it work for you instead of against you, this episode is for you! __________________________________   THANKS TO OUR SPONSORS This episode is brought to you by “Dream Recovery” URL: https://dreamrecovery.io/   This episode is brought to you by Blokes + Joi Wellness https://blokes.co/samcfitpod     https://choosejoi.co/samcfitpod      CODE: SAMCFITPOD     50% off all labs on both sites     1 Time Macro Count + Macro Guide: https://samcfit.com/macro-count   Macro Must-Haves: https://www.shopltk.com/explore/Samcfit/posts/14292987-0f1c-11f0-accc-0242ac110007   Hume Health Scale | code SAMCFIT: https://humehealth.com/pages/hume-body-pod?utm_source=fbig&utm_medium=influencer&utm_campaign=SAMCFIT   Protein Powder | code SAM: https://promixnutrition.com/?dt_id=1140742   EMPWR by Sam App: https://www.empwrbysam.com/   Running Programs: https://www.samcfit.com/running-programs   1:1 Coaching: https://www.samcfit.com/coaching-details-1     FOLLOW US   Follow Samantha Christine! Insta: @samcfit_       Produced and Edited by "The Cast Collective" in Nashville, TN! Visit us today at https://www.thecastcollective.com Email: [email protected] Follow The Cast Collective! Instagram: @TheCastCollective Twitter: @TheCastCollective

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  35:48
• Balancing Gold Medals & Family Life ft. Shawn Johnson East & Andrew East

  Welcome back to the EMPWR Podcast! Today, we are joined by Olympic gold medalist Shawn Johnson East and her husband, Andrew East. We're diving into a little bit of everything, from their incredible journeys in elite sports to building a family and navigating the complexities of life together. Shawn opens up about her transition from gymnastics, the identity crisis that followed her Olympic career, and how she found a new sense of self with Andrew's support. We chat about their unique experiences with Hope Sports, a nonprofit dedicated to building homes for families in need, and how it brought them together. Andrew also shares his own transition from a football career to becoming an entrepreneur, highlighting the challenges and triumphs along the way. We get into the cornerstones of intentional connection and communication, and maintaining a healthy relationship while balancing work and family life. If you've ever wondered how to navigate life after sports or how to keep a relationship thriving amidst the wild ride of parenting, this episode is packed with valuable insights and heartfelt moments.   __________________________________   This episode is brought to you by “Dream Recovery” URL: https://dreamrecovery.io/   This episode is brought to you by Blokes + Joi Wellness https://blokes.co/samcfitpod     https://choosejoi.co/samcfitpod     CODE: SAMCFITPOD     50% off all labs on both sites         EMPWR by Sam App: https://www.empwrbysam.com/   Running Programs: https://www.samcfit.com/running-programs   1:1 Coaching: https://www.samcfit.com/coaching-details-1     Follow Samantha Christine!  Insta: @samcfit_    Follow Shawn Johnson East! Insta: @shawnjohnson Follow Andrew East! Insta: @andrewdeast   Produced and Edited by "The Cast Collective" in Nashville, TN! Visit us today at https://www.thecastcollective.com Email: [email protected] Follow The Cast Collective! Instagram: @TheCastCollective Twitter: @TheCastCollective     About Shawn Johnson East: Shawn Johnson East is a retired American gymnast, renowned for her achievements in the sport. She gained international fame as a member of the U.S. Women's Gymnastics Team. At the 2008 Beijing Olympics, she won a gold medal in the balance beam and earned silver medals in the team, all-around, and floor exercise events. Johnson East was also the 2007 All-Around World Champion and a five-time gold medalist at the Pan American Games. Since retiring, she has become an entrepreneur, social media influencer, and advocate for healthy living. As a wife, mother, and motivational figure, she continues to inspire others to pursue their passions and reach their potential. About Andrew East: Andrew East is a retired American football player, known for his career in the NFL as a long snapper. He played for several teams, including the Kansas City Chiefs, Oakland Raiders, and many others. Beyond football, Andrew has become a successful entrepreneur, social media influencer, and advocate for fitness and family. As a husband to Olympic gold medalist Shawn Johnson East and a father, Andrew continues to inspire others with his positive outlook on life, his commitment to health and wellness, and his dedication to balancing family and personal growth.

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  1:21:19
• Balancing Hormones & Taking Charge of Your Health ft. Katy Whalen

  Welcome back to the EMPWR Podcast! Today, we're diving deep into women's health with Katy Whalen, co-founder and CEO of Joi + Bloke's Wellness. We cover everything from hormones and blood work to supplements and personalized wellness solutions, all with the goal of helping women feel strong, balanced, and in control of our health! Katy shares her personal health journey, and how her experiences led her to redefine proactive healthcare and create a brand that gives women access to the tools and knowledge they need to take charge of their well-being. We discuss common symptoms like fatigue, brain fog, and hormonal imbalances, and how getting the right blood work done can provide clarity and solutions. If you've ever felt "off" but didn’t know where to start, this episode is for you. Exciting update: Since recording this episode, I have gotten my period back! I can't wait to share the tools, support, and the incredible mission behind Katy's brand with you all in this episode!   __________________________________   This episode is brought to you by Blokes + Joi Wellness https://blokes.co/samcfitpod     https://choosejoi.co/samcfitpod     CODE: SAMCFITPOD     50% off all labs on both sites         EMPWR by Sam App: https://www.empwrbysam.com/   Running Programs: https://www.samcfit.com/running-programs   1:1 Coaching: https://www.samcfit.com/coaching-details-1     Follow Samantha Christine!  Insta: @samcfit_    Follow Katy Whalen! Insta: @katy_whalen     Produced and Edited by "The Cast Collective" in Nashville, TN! Visit us today at https://www.thecastcollective.com Email: [email protected] Follow The Cast Collective! Instagram: @TheCastCollective Twitter: @TheCastCollective     About Katy Whalen: My long journey through infertility, miscarriages, IVF, and finally giving birth to my little boy left me feeling fatigued, hormonal, overweight, and struggling with brain fog. After all the help I received through my fertility struggles, I felt abruptly abandoned by the system. Who was going to help me feel like “me” again? I got help through Blokes, the men’s side of our business, which my husband had started after his own hormonal struggles. Diving deep into my biomarkers, balancing my hormones and using these cool little tools called peptides made me feel alive again. Now I actually had the energy to take care of these babies that I worked so hard to have. I wanted other women to feel this way too, and so, Joi was born. Joi is a place where women can find answers, manage their health holistically, and truly start to feel like themselves again (looking better too is just an added bonus!). Because, you know what? We deserve to feel our best from the inside out.

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  55:25
• The Biggest Lessons I’ve Learned in Fitness & Nutrition

  Welcome back to The EMPWR Podcast! Today, I’m sharing the biggest takeaways from my fitness and nutrition journey — the ups, the downs, and everything in between. Over the last five to seven years, I’ve learned so much, and today I’m diving into some of the key lessons that have helped me along the way. I’ll talk about why prioritizing whole foods over processed options has been a game-changer, the power of meal prepping, and how to simplify tracking your macros. Plus, I’m debunking the idea that lifting heavy weights will make women bulky, and chat about why strength training is a must with my approach to fitness. Throughout the episode, I’ll be sharing practical tips for overcoming common struggles, staying consistent, and celebrating the small wins that keep us motivated. We'll also dive in to a Q&A segment with everything from protein intake to intermittent fasting and building confidence. If you’re just starting your fitness journey or you’re looking to level up, this episode is packed with actionable advice to help you stay on track and crush your health goals. Let’s get into it! __________________________________ This episode is brought to you by Blokes + Joi Wellness
Head to choosejoi.co and use code SAM for X% off your first order   EMPWR by Sam App: URL: https://www.empwrbysam.com/   Running Programs: URL: https://samcfit.com/running-programs   1:1 Coaching: URL: https://samcfit.com/coaching-details-1   Follow Samantha Christine!  Insta: @samcfit_    About Samantha Christine: Hi, I’m Samantha Christine—a boy mom, Certified Nutrition Coach, Certified Personal Trainer, and Fitness Entrepreneur with over 10 years of experience in the health and wellness space. But here's the thing—I wasn’t always athletic. Growing up in the arts, I was more into singing and dancing than lifting weights or running races. The idea of hitting the gym or playing sports felt intimidating. It wasn’t until after college that I made the decision to prioritize my health, and once I joined a gym, I was hooked. The more I moved my body, the more I realized how empowering it was to challenge myself in new ways. In 2018, I ran my first half marathon, and that was the beginning of my love for endurance events. Since then, I’ve completed multiple half marathons, a full marathon, and several Hyrox races. Along the way, I created my own hybrid training programs and fell in love with coaching others to reach their fitness goals, discovering how movement can be both a physical and mental transformation.  As I continued to train and push my limits, I also realized the powerful role nutrition plays in how we feel and perform. This led me to dive deeper into the science of fueling our bodies, and in 2023, I became a Certified Nutrition Coach. Now, I help others not only train harder but also eat smarter, so they can perform at their best. This will be a place for us to connect, learn, and grow together, building a community of like-minded individuals on a mission to feel better, live healthier, and empower each other every step of the way.   Produced and Edited by "The Cast Collective" in Nashville, TN!  Visit us today at https://www.thecastcollective.com  Email: [email protected]  Follow The Cast Collective on Instagram & Twitter!  Instagram: @TheCastCollective  Twitter: @TheCastCollective

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