The EMPWR Podcast

What if the number on the scale isn't the real measure of progress, and the fear of getting "bulky" is the exact thing keeping you from the strong, toned body you actually want?
In this episode, Ian and I are breaking down everything you need to know about body recomposition: what it actually is, how to do it, and why it's one of the most empowering transformations you can make for your body and your confidence.
We answer the most common questions I get in my DMs: How often should you lift? What macros should you hit? Is one leg day a week enough? Do you need to eat back your workout calories? And the big one: are you really "bulking," or is something else going on?
We talk about the myth of bulky, why lifting heavy won't turn you into a bodybuilder overnight, how to structure your workouts for real results, and why you have to be eating to build muscle. We also dive into reverse dieting, protein synthesis, progressive overload, rest days, meal timing, intermittent fasting, and how to navigate vacations without derailing your progress.
This conversation is honest, practical, and packed with actionable advice, whether you're brand new to lifting or you've been training for years. If you've ever felt confused about how to change your body composition, this episode will give you clarity, confidence, and a real plan to move forward.
Body recomp isn't just about how you look. It's about how you feel, how you show up, and how you build a body that supports the life you want to live.
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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
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FondGet 10% off your one-time order with code SAMCFIT. Go to https://fondregenerative.com/SAMCFIT.
Paleo ValleyHead to https://PaleoValley.com/SAMCFIT or use code SAMCFIT at checkout for 15% off your purchase.
Miraval ResortsBook a stay and start your journey toward life in balance at Miraval Resorts.
Dream Recovery | code: SAM15https://dreamrecovery.io/
CarawayVisit https://carawayhome.com/samcfit for an additional 10% off your next purchase with code EMPWR.
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Topics discussed:
00:00:00 Welcome & The Truth About Building Muscle
00:00:28 Life Updates: Wedding Planning & Learning to Ask for Help
00:07:17 What Is Body Recomposition & How Does It Work?
00:12:03 How to Start Your Body Recomp Journey
00:21:29 The Perfect Weekly Workout Split for Muscle Growth
00:26:14 Protein Synthesis & Why Hitting Muscles Once a Week Isn't Enough
00:30:22 Debunking the Bulky Myth: Why You're Not Actually Bulking
00:37:20 Macros, Meal Timing & Why You Need to Eat to Build Muscle
00:48:34 Peptides, Recovery & Listening to Your Body
00:52:01 Final Tips & How to Get Personalized Coaching
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What does it take to serve your country, compete in pageants, build a business, and stay true to yourself — all at the same time?In this episode, I sit down with Kellie Sbrocchi — a Naval Academy graduate, active duty HR officer, pageant competitor, speaker, podcaster, and content creator. Kelly is redefining what it means to balance a demanding career while unapologetically chasing your passions. From competing in Miss California USA and Miss Ohio USA to building a platform that empowers women to embrace their multi-passionate identities, she's proving that you don't have to choose between who you are and what you do.
We dive deep into her journey — from being told to stop wearing makeup at the Naval Academy to becoming a top recruiter through social media, competing in pageants while climbing the ranks, and navigating the criticism that comes with being unapologetically feminine in a male-dominated field. Kellie opens up about the pressure of being a woman in the military, the boundaries she's set to protect her marriage and mental health, and how she's learned to bloom wherever she's planted — even when life throws constant change her way.
This conversation is raw, honest, and so inspiring. We talk about finding your person, setting boundaries with social media, giving yourself grace when you can't do it all, and why sometimes doing both is better than trying to balance everything.
If you've ever felt torn between your career and your passions, your identity and expectations, or your dreams and your demands — this episode is for you. Kellie is proof that you can honor both.
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About Kellie Sbrocchi:Kellie Sbrocchi is a Naval Academy graduate, active duty HR officer, model, speaker, podcaster, and content creator. She's competed in pageants including Miss California USA and Miss Ohio USA, hosted women's events, and has become known for empowering women to embrace their multi-passionate identities. Through her podcast Why Not Do Both, Kellie shares stories of people balancing dreams and demands — proving that you don't have to choose between who you are and what you do.
Find Kellie:Instagram: @kellie.sbrocchiPodcast: Why Not #DoBoth Podcast (@doboth.podcast on Instagram)
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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
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CLEARSTEMUse code SAMCFIT at checkout for 15% off at https://CLEARSTEM.com
LagoonHead to https://lagoonsleep.com/SAMCFIT and use code SAMCFIT for 15% off your first pillow.
Kion AminosHead to https://getkion.com/samantha to get 20% off and try Kion Aminos for yourself.
RemiGo to https://shopremi.com/SAMCFIT and use code SAMCFIT to get up to 50% off your night guard at checkout.
KachavaRe-wild your nutrition at https://kachava.com and use code SAMCFIT. New customers get $20 off an order of two bags or more.
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Topics discussed:
00:00:00 Introduction
00:01:48 Meeting on the Beach: A Divine Connection
00:05:40 From Track Star to Naval Academy: An Unexpected Path
00:10:06 Challenges of Being a Woman in the Military
00:12:12 The Makeup Controversy & Staying True to Yourself
00:20:56 From Pageant Dreams to Miss Ohio USA
00:28:06 Competing in Pageants While Serving: The Backlash
00:35:20 Social Media, Navy Recruiting & Going Viral
00:33:33 Pressure is a Privilege: Reframing Criticism
00:50:17 Meeting Austin: Finding Your Safe Place
00:40:53 Balancing Both: The Four Things in the Car
00:45:56 Setting Boundaries & The 90 Percent Solution
00:58:19 Why Not Do Both Podcast & Empowering Others
01:01:57 What's Next & Closing Thoughts
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The start of a new year often comes with big pressure — big goals, big plans, and big expectations. But how many times have you started strong in January only to feel off track or burned out by February?
In this episode, I’m sharing the simple framework my partner and I use to create goals that actually stick. Instead of relying on motivation or unrealistic resolutions, we walk through a sustainable blueprint that turns intention into daily action.
We start with reflection — not to judge ourselves, but to gather data. What worked last year? What felt heavy? What did we learn about ourselves, our routines, and our priorities? From there, we talk about choosing a single word or theme for the year to guide how you show up when life gets busy.
We break down how to set non-negotiables — small, behavior-based habits you can follow even on your hardest days — and define what a bare minimum day looks like so you don’t fall into the all-or-nothing mindset.
We also dive into the difference between motivation and discipline, why discipline creates freedom, and how setting boundaries and protecting your energy can completely change your year. Finally, I share my personal “ins and outs” and why focusing on your goals in 90-day seasons makes real change more achievable.
If you’ve ever felt like New Year’s goals weren’t built for real life, this episode is your blueprint for a more grounded, intentional year ahead.
_____My New Year, New Me Amazon pagehttps://amzn.to/3YGUS7ESam's LINKS:https://www.shopltk.com/explore/SamcfitEMPWR by Sam App | *free 7-day trial*https://www.empwrbysam.com/My Macro Guide:https://samcfit.com/macro-guide-onlyRunning Programs:https://www.samcfit.com/running-programs Follow Sam:Insta: @samcfit_YouTube: https://www.youtube.com/@Samantha_Christine_____AquaTru
Head to https://AquaTru.com and get 20% off your purifier using code sam.FableticsThis is only available through my link, so go to https://Fabletics.com/SAMCFIT to sign up as a VIP and get 80% off.
Dream Recovery | code: SAM15https://dreamrecovery.io/Cozy EarthHead to https://cozyearth.com and use my code SAMCFIT for up to 20% off.RemiGo to https://shopremi.com/SAMCFIT and use code SAMCFIT to get up to 50% off your night guard at checkout.Cure HydrationGet 20% off your first order at https://curehydration.com/empower with code EMPWR._____Topics discussed:00:00:00 Welcome & New Year Reflections
00:04:57 Step
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What if the fear of getting "bulky" is the exact thing keeping you from the strong, toned body you actually want?In this episode, I sit down with two absolute powerhouses — Brooke and Sydney Wells — twin sisters, CrossFit Games athletes, and two of the strongest women I know. Brooke is a 10-time CrossFit Games competitor and entrepreneur, while Sydney is a former D1 track athlete turned elite CrossFit competitor. Together, they're redefining what it means to be strong, capable, and confident in your own skin.
We talk about the myth of "bulky," why lifting weights won't turn you into a bodybuilder overnight, and how strength training actually creates the lean, toned look most women are chasing. We also dive deep into their training — what it's really like to train 4–5 hours a day, eat over 3,000 calories, fuel with 400+ grams of carbs, and still be the leanest they've ever been.
This conversation is raw, real, and so empowering. From body dysmorphia and comparison to recovery, rest days, supplements, and believing in yourself — Brooke and Sydney share the mindset and strategies that have carried them to the top of their sport.
If you've ever been afraid to pick up heavy weights, eat more carbs, or take up space in the gym — this episode is for you. Strength isn't just physical. It's mental, emotional, and deeply empowering.
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About Brooke Wells:Brooke Wells is a 10-time CrossFit Games athlete, entrepreneur, and founder of While on Earth, a premium shoe and apparel company. Known for her resilience, work ethic, and passion for performance, Brooke has inspired millions through her athletic journey and is now transitioning into the next chapter of her career.
About Sydney Wells:Sydney Wells is a former D1 track athlete and CrossFit Games competitor who brings her own unique story of transition, growth, and strength to the fitness world. Known for her grit and competitive spirit, Sydney continues to push the limits of what's possible in sport.
Find Brooke & Sydney:Instagram: @brookewellss & @sydneywellsWhile on Earth: https://whileonearth.co
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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
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Joi Women's Wellness | code: SAMCFITPODGet 50% off all labs and 15% off supplements at https://choosejoi.co/samcfitpodTimelineHead to https://timeline.com/SAMCFIT to get 20% off.
FableticsGo to https://Fabletics.com/SAMCFIT and sign up as a VIP and get 80% off everything.
LagoonHead to https://lagoonsleep.com/SAMCFIT and use code SAMCFIT for 15% off your first pillow.
Cozy EarthHead to https://cozyearth.com and use my code SAMCFIT for up to 20% off.
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Topics discussed:
00:00:00 Welcome & Introduction to Brooke and Sydney Wells
00:13:43 Training Like Elite Athletes: Hours, Recovery & Sleep
00:16:39 Debunking the 'Bulky' Myth: Why Lifting Won't Make You Huge
00:20:27 Eating 3,000+ Calories: Fueling Performance with Carbs
00:07:20 The Twin Advantage: Competition, Support & Living Together
00:03:35 HYROX Worlds Qualifier: Competing with Zero Training
00:23:35 Body Image, Bulky & Dealing with Internet Trolls
00:31:21 Recovery Secrets: Sauna, Stretching & Red Light Therapy
00:40:17 Brooke's Retirement & While On Earth Launch
00:48:29 Empowerment & Believing in Yourself
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What if the reason you’re “doing everything right” and still not seeing results… is because you’re actually eating too little?In today’s episode, I sit down with my longtime coach and friend Jamie Free to unpack the real reasons women struggle with fat loss, strength, energy, and body confidence — and why most diets fail you long before you think you failed them.
Jamie has coached everyone from athletes to perimenopausal women to busy moms, and today we dive deep into what actually works when you're trying to look strong, feel strong, and nourish your body without restriction.
We talk openly about body dysmorphia, disordered eating, the pressure of social media, and how both men and women struggle with shame around food and physique. I even share parts of my own eating disorder past, including what still triggers me and how I’ve learned to work with my body instead of against it.

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About Jamie Free:Jamie Free is a nutrition coach, CrossFit gym owner, and athlete with nearly 20 years of experience helping people transform their relationship with food and their bodies. He owns CrossFit Trivium in Brentwood, Tennessee, and Mad Apple CrossFit in Fort Wayne, Indiana, and specializes in working with athletes, everyday women, moms, and anyone looking to build sustainable, long-term health.

Find Jamie:Instagram: @27healthandwellnessCrossFit Trivium: Brentwood, TNMad Apple CrossFit: Fort Wayne, IN
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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
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Dream Recovery | code: SAM15https://dreamrecovery.io/
CarawayThe holidays are closer than ever, so make sure you order by December 15th to get their gift (or yours) underneath the tree in time! Visit https://Carawayhome.com/samcfit to take advantage of this limited-time offer for up to 25% off your next purchase. 

Eight SleepHead over to https://eightsleep.com/empwr and use the code EMPWR to get $350 off your very Pod 5 Ultra. The best part is that you still get 30 days to try it at home and return it if you don’t like it.

Cozy EarthHead to https://cozyearth.com and use my code SAMCFIT for up to 20% off.

RemiGo to https://shopremi.com/SAMCFIT and use CODE  SAMCFIT to get up to 50% off your nightguard at checkout. 
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Topics discussed:
00:00:20 Welcome & Introduction to Jamie Free
00:05:03 Why Most Diets Fail: The Restriction Problem
00:06:14 Body Dysmorphia & Disordered Eating: Breaking the Silence
00:13:17 The Psychology of Food & Body Image
00:17:07 Aesthetics vs Performance: Finding Your Balance
00:19:29 Macros Explained: Calories, Body Composition & How You Feel
00:26:01 Protein Power: Why It Matters & How to Hit Your Goals
00:33:31 Carbs, Fats & Timing: What Your Body Actually Needs
00:37:08 Real Food vs Processed: The Ingredient Quality Conversation
00:43:19 Fueling for Longevity: Jamie's Top Advice & Iron Man Prep
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