Ep. 199 - Motivation fades, but discipline lasts. In this mash-up, Mari, Sami Spalter, Tom McCarthy and Michael Chernow dive into one of the most important questions for anyone chasing growth: how do you stay consistent when motivation runs out? This episode blends real stories, practical strategies, and inspiring lessons around the theme of discipline as self-love. From the power of small wins to the “Three C’s” of transformation—Commitment, Confidence, and Courage—this episode gives you the tools to create lasting change in fitness, mindset, and life.
This episode is packed with encouragement, actionable steps, and wisdom to help you recommit to your goals, show up for yourself, and keep going—even when it’s hard. Whether you’re working on your health, your career, or your mindset, you’ll walk away with tools to create wins every day and become the person you want to be.
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Sponsored By:
Upgrade your kitchen with Caraway’s non-toxic cookware. Visit http://carawayhome.com/WELLNESS10 or use code WELLNESS10 for 10% off your next purchase.
Hungryroot makes healthy eating easy! Get 40% off your first box + a free item for life at hungryroot.com/POW with code POW.
The first 1,000 to join at http://functionhealth.com/POW or use gift code POW at sign-up get a $100 credit toward their membership.
Blissy is offering 60-nights risk-free PLUS an additional 30% off when you shop at Blissy.com/POWPOD.
Experience skincare that targets acne and aging—without clogging your pores. Get 20% off your first order at clearstem.com/POW with code POW.
Topics Discussed
00:00:08: Motivation vs. Discipline - building habits that stick (Solo)
00:03:40: CrossFit, accountability, and discipline as self-love (Sami Spalter)
00:11:06: Fitness teaching work ethic & pandemic walking
00:15:34: Mindset shift – leaving victim mentality behind (Tom McCarthy)
00:18:08: Visualization & subconscious reprogramming
00:22:42: Steps after visualization – focus, story, action
00:25:43: Identity shift – becoming an “athlete” & sobriety story
00:29:29: Discipline & asking for help – structured daily plan
00:38:27: Fitness in sobriety – daily wins, 3 C’s: Commitment, Confidence, Courage (Michael Chernow)
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The Creatine & Strength Mashup Every Woman Needs
Ep. 198: This week’s mashup brings together powerful insights from Dr. Gabrielle Lyon, Dr. Andy Galpin, and JJ Virgin on one of the most talked-about topics in fitness: creatine for strength training. We’ll unpack why muscle is your most important organ for longevity, clear up the biggest myths holding women back from using creatine, and explore how building strength can transform your body, mind, and confidence. You’ll hear practical strategies for getting started at any age, from first squats to advanced lifting, along with surprising benefits for mood, bone health, and aging powerfully. Tune in for expert advice that will leave you inspired to get stronger and feel unstoppable.
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For JJ Virgin’s Instagram click here!
Sponsored By:
Experience skincare that targets acne and aging—without clogging your pores. Get 20% off your first order at http://clearstem.com/POW with code POW.
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Enjoy pure, great-tasting water with AquaTru’s reverse osmosis purifiers. Get 20% off at http://aquatru.com with code POW.
Save 15% on the BON CHARGE Red Light Face Mask and more at http://boncharge.com with code PURSUIT at checkout.
Upgrade your morning brew with Lifeboost—clean, low-acid, organic coffee. Get 10% off at http://lifeboostcoffee.com/POW with code POW.
Breathe easier with Jaspr, the commercial-grade air scrubber that’s quiet, powerful, and sleek. Get $400 off with code POW at http://jaspr.co/pow.
Show Links:
Boost muscle, strength, and focus with Bloom Creatine—formulated to support women’s wellness, workouts, recovery, and daily energy.
Strength Training Secrets for Women: Protein, Ozempic, and Aging Powerfully with Celebrity Nutrition Expert & Fitness Hall of Famer JJ Virgin
Dr. Gabrielle Lyon on Muscle, Creatine & the Links between H. Pylori & Acne | Part 2
Why Women Are Training Wrong: Fix Hormones, Build Strength & Recover Smarter w/ Dr. Andy Galpin Part 1
Topics Discussed
00:08 - Welcome & episode overview
00:58 - Why creatine matters for women (Ep. 133: JJ Virgin)
02:20 - Water retention concerns explained
04:30 - Finding the right creatine dosage
06:15 - Creatine & strength training for pregnancy and healthy aging
08:40 - Encouraging parents to lift weights
12:26 - Beginner strength training progression & foundational exercises
14:30 - Muscle quality vs. muscle size
18:24 - “Muscle mommy” movement & cultural shifts in women’s strength training (Ep. 165: Dr. Andy Galpin)
26:19 - “Strengthspan”, muscle mass benefits & brain health
30:15 - Creatine safety & performance vs. health
34:55 - Debunking bloating concerns for women
38:36 - Creatine for women: cycle, pregnancy & brain health (Ep. 163: Dr. Gabrielle Lyon)
42:30 - When to start & who benefits most from creatine
44:20 - Protein and training as muscle foundations
45:27 - Muscle’s metabolic role & chronic disease prevention
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Home or Hospital Birth? Samantha Christine’s Unfiltered Journey
Ep. 197: On this episode of Pursuit of Wellness, I’m joined by Samantha Christine (SAMCFIT), a certified nutrition coach and the host of The Empower Podcast. We talk through her journey from a hospital birth that didn’t go as planned to a powerful, peaceful home birth years later. Sam shares what it took to rebuild her life after divorce, how she learned to advocate for herself in pregnancy, and the silent struggle she faced in those first weeks as a new mom. This episode is raw and full of wisdom for anyone navigating motherhood or major life transitions.
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Sponsored By:
Transform your bedtime routine with Cozy Earth. Get 40% off at http://cozyearth.com using code PURSUIT at checkout.
Hungryroot makes healthy eating easy! Get 40% off your first box + a free item for life at http://hungryroot.com/POW with code POW.
This episode is sponsored by BetterHelp. Give online therapy a try at http://betterhelp.com/POW and get on your way to being your best self.
Build your dream brand with Shopify. Start selling today at http://shopify.com/mari. It’s never been easier to get started.
Bake-from-frozen sourdough, pasta & pastries — ready in 25 minutes. Visit http://wildgrain.com/POW for $30 off your first box + free croissants in every box.
Sleep smarter with Autopilot by Eight Sleep. Get $350 off Pod 4 Ultra at http://eightsleep.com/pow with code POW.
Show Links:
Train with Sam & explore her programs at https://samcfit.com/
Support gut health, immunity & glowing skin with Colostrum & Collagen Peptides, Bloom’s 3-in-1 formula with probiotics.
Topics Discussed
00:10 - Welcome & guest introduction
02:10 - Balancing motherhood, career & fitness
03:48 - Experience of her first (hospital) birth
05:11 - Why she chose home birth for her second
06:45 - How doulas support & empower birth choices
09:30 - Switching from birth center to home birth & choosing a midwife
12:07 - Preparing for unmedicated birth
16:04 - Sam’s experience of home birth
19:28 - Pain vs pressure & intuitive delivery
23:00 - Handling judgment around home birth
24:01 - Mari’s birth planning: holistic vs hospital
25:19 - Postpartum anxiety, support & communicating needs
33:55 - Prenatal perineal massage
35:35 - Pressure to “bounce back”
37:20 - Breastfeeding & body changes
38:11 - Working out after birth: realistic timelines
40:25 - High Rocks & endurance sports
47:14 - Building a blended family with Ian
52:38 - Time-blocking & daily structure
52:50 - Fitness for kids
55:39 - Healthy eating for kids
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Toxins Exposed: The Ultimate Expert Mashup
Ep. 196: Welcome back to POW. Today we have an amazing episode all about non-toxic living. You’ll hear from top experts sharing practical advice on addressing mold exposure, microplastics, and hidden household dangers that can affect your health. Having this podcast and speaking to incredible experts like Allison Evans, Mike Feldstein, and Dave Asprey has truly helped me embrace non-toxic living in a balanced way. Whether you’re curious about improving air quality, balancing hormones naturally, or seeking clearer skin, this episode is packed with insights to help you create a healthier sanctuary at home. Tune in for inspiration and actionable tips to enhance your non-toxic journey!
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For Dave’s Instagram click here!
Sponsored By:
Upgrade your kitchen with Caraway’s non-toxic cookware. Visit http://carawayhome.com/WELLNESS10 or use code WELLNESS10 for 10% off your next purchase.
Get better sleep, hair and skin with Blissy and use POWPOD to get an additional 30% off at http://blissy.com/POWPOD
The first 1,000 to join at http://functionhealth.com/POW or use gift code POW at sign-up get a $100 credit toward their membership.
Maui Nui delivers wild-harvested, nutrient-rich venison straight to your door. Order now at http://mauinuivenison.com/POW. Supply is limited so don’t wait!
Breathe easier with Jaspr, the commercial-grade air scrubber that’s quiet, powerful, and sleek. Get $400 off with code POW at http://jaspr.co/pow.
Show Links:
Support your gut, skin & immunity with Colostrum & Collagen Peptides, a 3-in-1 formula featuring probiotics and grass-fed collagen.
Topics Discussed
00:08 - Introduction
02:20 Understanding preservatives in baby products (Ep. 110: Allison Evans)
04:03 What’s in Branch Basics & how to use it
06:50 Pregnancy, mold exposure & candida
10:32 Coffee enemas
12:40 Clean eating
17:24 Clean living for kids: eczema, epigenetics & detox tools
21:07 Where to start with Branch Basics & removing hidden toxins
22:37 Getting sick from toxic air: respiratory & autoimmune flare-ups (Ep. 145 Mike Feldstein)
23:39 Mold exposure & mycotoxin testing
25:35 Air awareness: indoor & outdoor pollution
28:30 Ventilation tips & how cooking pollutes indoor air
34:35 Pets as a source of indoor toxins
38:15 How bad air quality affects people differently
40:32 The rise of mold awareness
47:48 Early mold exposure, food mycotoxins & the mold–Lyme connection (Ep. 100: Dave Asprey)
51:30 Coffee mold toxins & how to find mold-free beans
56:26 How mold exposure disrupts hormones & weight
59:30 Animal protein & why quality matters
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Ep. 195: Planning our babymoon, prepping for Europe, and reflecting on the wild changes pregnancy brings—I cover it all in today’s solo episode. I’m in a more grounded, grateful place than ever, and I’m finally letting myself enjoy it. From recent ultrasound updates to the decision to take a break from social media during our trip, this one feels like a deep exhale. I also talk about how pregnancy is reshaping my body and mind, and how that shift is changing the way I show up for myself. If you’ve been moving through your own shifts lately, I hope this episode reminds you you’re not alone. And don’t forget—Bloom Pop is here!
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Sponsored By:
The first 1,000 to join at functionhealth.com/POW or use gift code POW at sign-up get a $100 credit toward their membership.
Sleep cooler all summer long. Visit cozyearth.com and use code PURSUIT for 40% off sheets, loungewear, and more.
Experience skincare that targets acne and aging—without clogging your pores. Get 20% off your first order at clearstem.com/POW with code POW.
Now at Target! Shop Branch Basics in-store or online, or get 15% off at branchbasics.com/POW15 with code POW15.
Upgrade your morning brew with Lifeboost—clean, low-acid, organic coffee. Get 10% off at lifeboostcoffee.com/POW with code POW.
Show Links:
Girl Chat: Fi’s ER Trip & Her New Man!
Bloom Pop Prebiotic Soda delivers bold flavor and real gut health benefits with clinically-backed prebiotics and no junk ingredients.
Topics Discussed
00:08 Introduction
00:42 Upcoming Europe babymoon & travel prep
03:40 IVF fears, ultrasound relief & early movement
04:30 Baby brain, shifting boundaries & parenting values
12:30 Birth mindset and delivery preferences
13:43 Big Mama TikTok trend and body image / tall girls/women
16:19 Pregnancy body changes, confidence & workout shifts
19:33 Finding a great doula through referrals
21:40 Birth preferences & early parenting values
28:40 Early pregnancy & designing the nursery
31:20 Pregnancy nutrition, raw milk & backyard chickens
37:55 Dog concerns with a new baby
39:15 Stroller and car seat preferences
40:35 Maternity leave & baby names
41:19 Boob size preferences
41:40 Starting the baby registry
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Mari Llewellyn is the transformation queen. Since 2018, Mari has been on an evolving journey with all things health and wellness. Inspired by her own pursuit of wellness, Mari is diving deeper into topics such as optimal living, nutrition, exercise, longevity, mental health, childhood trauma, relationships, and more. Radical honesty, goal-setting, and self-discipline all helped Mari transform and finally feel at home in her body. But Pursuit of Wellness is really about working from the inside out, learning to believe in yourself, and knowing that you are WORTH the time and energy to become your best self. Mari is on a mission to find the best health hacks from experts, as well as tips from her closest friends and family. In addition, you’ll hear solo episodes from Mari herself, discussing her own struggles and triumphs along the way. As a listener you can expect real and raw conversations with Mari that go more than skin deep. Tune in to the Pursuit of Wellness for a weekly dose of inspiration and insight and that is like a little nudge from a friend to keep going, to keep doing the work, and to keep transforming into the best version of you.
South Africa