Welcome back to The EMPWR Podcast! In this episode, I’m sharing 12 simple habits that have completely changed the game for my mental and physical well-being. These aren’t drastic life overhauls—just small, realistic changes that have helped me feel better and stay on track when it comes to health and wellness.

From meal prepping and better sleep to daily affirmations and meditation, I’ll break down what’s worked for me and why consistency always beats perfection. Plus, I’m challenging you to pick one or two habits to focus on this month—because small shifts can lead to big results!

I’ll be sharing personal stories, practical tips, and insights to help you feel more energized, focused, and empowered every day. Let’s do this together!

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This episode is brought to you by “Dream Recovery” URL: https://dreamrecovery.io/

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!

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LINKS YOU'LL LOVE:

Meal Prep Essentials: https://www.shopltk.com/explore/Samcfit/posts/51fbfc78-b261-11ef-b821-0242ac110028

Blue Light Blockers - Dream Recovery: Code “SAM15” https://dreamrecovery.io/products/dream-blue-light-glasses

Red Light - Lumebox: Code “SAMCFIT” https://thelumebox.com/pages/lb68/?_ef_transaction_id=&oid=3&affid=2501&discount=samcfit

Walking Pad: https://www.shopltk.com/explore/Samcfit/posts/0bf6fc37-a076-11ef-8706-0242ac110014