PODCAST

Wellness Empire Podcast

Sam King

Bringing Mindfulness into movement and nutrition! wellnessempire2025.substack.com

health & fitness alternative health

All Episodes

9:29

Bonus Episode: "Mindful Meditation: Love, connection...

Wellness Empire Podcast ·

2026/02/05

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit wellnessempire2025.substack.com

14:29

Episode 18: "Letting Go of 'Before and After' Thinking"

Wellness Empire Podcast ·

2026/02/03

Part 1: Naming the PatternPart 2: What “Before and After” thinking costs usPart 3: The ILLUSION of arrivalPart 4: A gentler reframePart 5: Practical Shifts you can tryPart 6: ReflectionSit with these questions:Who would I be if I stopped waiting for the “after” version of myself to begin living?What Part of me is already worthy of care, exactly as I am?Part 7: Short grounding momentFollow us on social media wellnessempire_2025Here is a link to all our favorites! linktr.ee/wellnessempire_2025 This is

45:55

Episode 16 "Meditation for Real Life: 3 Steps to Take...

Wellness Empire Podcast ·

2026/01/27

If you feel called to act but also feel off, overwhelmed or scattered, this episode is for you!In this episode Kara talks about The Creation Loop, a 3 step process:Step 1: GET STEADYThis is about regulation. Notice what you are feeling and experiencing, then stabilize before you take action.Doing this step will help you shift out of urgency, overwhelm, or freezing so you can see more clearly.Step 2: GET CLEARAsk “What would I love?” Desire is guidance. It is like intuition. Getting clear on what you

12:53

Episode 16: "Staying Soft in a Heavy World:...

Wellness Empire Podcast ·

2026/01/13

This weeks Episode is for you to feel grounded when the world feels HEAVY. We are personally going through this right now and wanted to share with you how you can protect yourself without disconnecting.As always please share this episode to anyone who might need it.Follow us on Social Media at wellnessempire_2025 This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit wellnessempire2025.substack.com

35:11

Episode 15: "Working through Diet Culture with guest...

Wellness Empire Podcast ·

2026/01/06

Today we are joined by wellness coach Sonia Nordmann as she walks us through her story and experience with diet culture and how she works through it herself and with her clients!You can find Sonia on Social Media Through her business pages Waite Fusion (waitefusion_saint_cloud), Vibe Nutrition (vibe.nutrition.sartell) and her personal page (sonianordmann). Also here is her linktree link! linktr.ee/sonianordmannOur Journal prompts we walked through:* How do I feel?* What makes me feel ____?* What is

8:43

"Episode 14: The Sacred Pause"

Wellness Empire Podcast ·

2025/12/30

1) Why We stepped back.2) What slowing down reveals.3) Inviting mindfulness into the new year.Follow us on Facebook and instagram at wellnessempire_2025 LinkTree:linktr.ee/wellnessempire_2025 This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit wellnessempire2025.substack.com

9:48

Episode 13: "A Mindful Holiday: Finding Presence In...

Wellness Empire Podcast ·

2025/12/09

1) Recognizing Holiday Overwhelm2) Letting Go of Holiday “Shoulds”3) Mincro- Mindful Practices for Busy Days4) Mindful Movement5) Mindful Holiday IntentionFollow us on Facebook or Instagram @wellnessempire_2025 This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit wellnessempire2025.substack.com

7:26

Bonus Episode: "Mindful Meditation COLD MOON Dec 2025"

Wellness Empire Podcast ·

2025/12/04

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit wellnessempire2025.substack.com

14:26

Episode 12: "Holding Space for What Hurts and What...

Wellness Empire Podcast ·

2025/11/18

If you need more support with your grief, please feel free to connect with me on social media @wellnessempire_2025, connect with a safe and trusted friend OR reach out to a trusted healthcare professional. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit wellnessempire2025.substack.com

8:10

Bonus Episode: Mindful Meditation Nov 2025

Wellness Empire Podcast ·

2025/11/06

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit wellnessempire2025.substack.com

10:14

Episode 11: The Power of Self-Compassion

Wellness Empire Podcast ·

2025/11/04

Don’t forget to subscribe and follow us on Social Media @wellnessempire_2025 This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit wellnessempire2025.substack.com

14:18

Episode 10: "Nourishment Over Numbers - Reconnecting...

Wellness Empire Podcast ·

2025/10/28

Part 1: How diet culture silenced our bodiesPart 2: What intuitive eating really isPart 3: Reconnecting with your body’s cuesPart 4: Nourishment Beyond The PlatePart 5: Mindful eating in real time (A Practice)Part 6: How to Build Trust AgainPart 7: ReflectionDon’t forget to subscribe to your podcast and follow us on Facebook and Instagram at wellnessempire_2025Thank You! I appreciate you all! This is a public episode. If you would like to discuss this with other subscribers or get access to bonus

9:00

Episode 9: "Intuitive Movement + invite to virtual...

Wellness Empire Podcast ·

2025/10/14

Part 1: The old story- Movement as punishmentPart 2: What is intuitive movementPart 3: How to practice intuitive movementPart 4: Examples of joyful movementPart 5: mini practicePart 6: Reflection and inviteLink to Thursday’s event : https://event.teamriseup.biz/opt-in?am_id=samantha9049Follow us on Social Media @wellnessempire_2025 This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit wellnessempire2025.substack.com

9:40

Episode 8: "Sleep as Self-Care"

Wellness Empire Podcast ·

2025/10/07

Part 1: Rest is productivePart 2: How lack of sleep impacts our wellnessPart 3: Rethinking rest beyond just sleepPart 4: Mindful sleep ritualsPart 5: Mini Ptractice!Part 6: Reflection This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit wellnessempire2025.substack.com

9:53

Bonus Episode: "Mindful Meditation Oct 2025"

Wellness Empire Podcast ·

2025/10/02

Join me as we sit through this guided meditation embracing the seasons change! We do this once a month on the first thursday of the month!Enjoy! This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit wellnessempire2025.substack.com

10:47

Episode 7: "Stress, Burnout & Mindfulness"

Wellness Empire Podcast ·

2025/09/30

Part 1: How stress shows up in the body.Part 2: The stress eating and exercise cycle.Part 3: Mindfulness to restore balance.Part 4: Mini mindfulness practice.Part 5: Reflection.Thank you for listening! Please subscribe and leave a 5 star review as it helps us to continue to grow and reach more people! Also follow us on social media at wellnessempire_2025 This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit

7:18

Episode 6: "Fall Equinox"

Wellness Empire Podcast ·

2025/09/23

part 1: What is the fall equinox?part 2: The energetics of fallpart 3: Mindfulness practices for the equinoxpart 4: Nutrition for the seasonpart 5: reflectionHave a beautiful season of letting go!Don’t for get to leave a review and follow us on social media @wellnessempire_2025 This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit wellnessempire2025.substack.com

7:38

Episode 5: "Creating Rituals, Not Routines"

Wellness Empire Podcast ·

2025/09/16

Part 1: Why Routines often failPart 2: What are rituals?Part 3: Examples of mindful wellness rituals.Part 4: How to create your own wellness empire.Part 5: Reflection.THANK YOU!!Follow us on Social Media @wellnessempire_2025 This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit wellnessempire2025.substack.com

9:02

Episode 4: "From punishment to pleasure: Reimagining...

Wellness Empire Podcast ·

2025/09/09

In this episode we discuss how movement is there to bring us joy!Part 1 wedive into how diet culture has distorted movement.Part 2 we begin to reframe movement.Part 3 we explore practical ways to find joyful movement.Part 4 we talk about rest and movement. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit wellnessempire2025.substack.com

6:55

Bonus Episode: "Mindful Meditation sept 2025"

Wellness Empire Podcast ·

2025/09/04

Join me for your monthly meditation! This episode is a bonus episode we do once a month on the first Thursday of the month.It is a guided meditation that simple, short and non judgemental.Enjoy! This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit wellnessempire2025.substack.com

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Wellness Empire Podcast

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