How I Build Unshakeable Confidence

In this solo Q&A episode, I’m answering your questions on everything from ADHD, anxiety, and time management to body recomposition, cardio, weight training, and what life looks like right now behind the scenes. I share some of the struggles I don’t talk about often, including how ADHD impacts my day-to-day life, why structure and time blocking are essential for me, and how I navigate anxiety during busy seasons. We also dive into training for my first 70.3 Ironman, body recomposition versus cutting, how much cardio you actually need, and why lifting heavy can sometimes make you feel “puffy” before you see results. Plus, I’m sharing updates on wedding planning, summer travel, future family plans with Ian, and what’s coming next after this season of endurance training. What we cover: 00:00 Introduction and summer life updates 01:42 Honduras retreat recap and wellness travel experiences 04:15 Ironman training updates and open water swimming 06:04 ADHD, perfectionism, and managing anxiety 09:32 Family plans, fertility conversations, and future motherhood 12:31 Body recomposition vs. cutting: what's the difference? 15:35 How much cardio do you actually need? 17:19 Why lifting heavy can make you feel puffy 20:08 My current makeup and beauty favorites 21:34 Summer travel plans, Ironman, and my bachelorette trip 23:50 Motivation versus discipline and staying consistent 26:38 What happens if you overeat on weekends? 28:57 Honeymoon plans and what’s next after wedding season Thank you to our sponsors: KINSYN: https://kinsyn.com/empwr Code: SAMC for 20% off your first subscription Jones Road Beauty: https://jonesroadbeauty.com/ Code: EMPWR for a free full-size mascara with your first purchase Remi - Custom Night Guards: https://shopremi.com/SAMCFIT Code: SAMCFIT for up to 50% off Magnesium Breakthrough by BIOOptimizers: https://bioptimizers.com/samcfit Code: SAMCFIT for 15% off 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 #fitness #health Learn more about your ad choices. Visit megaphone.fm/adchoices

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Episoder(91)

How To Get Lean Without More Cardio: 10 Things I’d Do Differently

If I had to lose fat, build muscle and start from zero again, these are the 10 things I'd do. I spent years yo-yo dieting, doing random workouts and weighing myself twice a day, and none of it worked ...

14 Okt 58min

Dr. Clay Moss: The GLP-1 Mistake Making Women Look Worse

Most women are told their bloodwork is normal while they still feel exhausted, foggy and stuck. Dr. Clay Moss breaks down what a standard panel checks, what it misses, and the labs to ask for instead....

7 Okt 1h 29min

How To Detox Your Kitchen: Hormones, Plastics & Forever Chemicals w/ Jordan Nathan (Caraway Founder)

The average person consumes about a credit card's worth of plastic every week, and PFAS forever chemicals are now in roughly 97% of people's blood. I sat down with Jordan, the founder of Caraway, to t...

30 Sep 1h 2min

Our Wedding Q&A: Body Prep, The Cost & What I'd Change

We're finally answering every question you sent us about our wedding. Ian and I sat down to go through the whole day, from the venue in Chattanooga and the three dress changes, to the kids' recorded v...

23 Sep 58min

How To Get Sunkissed, Glowy Skin WITHOUT Looking Cakey | My Wedding Makeup

I booked the hair stylist, the makeup artist and the trial in Atlanta, and then I looked in the mirror and it just didn't feel like me. So I decided to do my own wedding makeup. This is the exact sun ...

19 Sep 58min

Dr. Sasha Hamdani: Why Disciplined Women Fall Apart (It's Not Anxiety, It's ADHD)

I was diagnosed with ADHD at seven and spent the next twenty years on medication before taking myself off everything in 2021. For most of that time I thought ADHD just meant I couldn't focus. Nobody e...

16 Sep 1h 20min

Dr. Mike Israetel: How Women Actually Get Toned (It's Not Cardio)

I've been afraid of the same things most women are. That lifting would make me bulky, that I needed to be in the gym five or six days a week, that the cardio was the part actually doing the work. I've...

9 Sep 1h 52min

I Stopped Trying to Look Perfect: My Pre-Wedding Routine That Changed Everything (Workouts, Skincare, Mindset & Nervous System)

Two weeks out from my wedding and I'm sharing everything I've changed about my routine that's made me feel and look better than when I was training for an Ironman. This isn't another "do more" episode...

2 Sep 57min