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PODCAST

Gym Girls Unfiltered

Alani, Caroline, & Kait

Gym Girls Unfiltered is where three fitness coaches cut through the noise — de-influencing diet culture and embracing strong. We’re talking real conversations, zero shame, and the unfiltered truth about what it actually takes to build a body you love.

health & fitness fitness

All Episodes

38:37

Ep. 26 – Q&A: How Much Protein You Actually Need and...

Gym Girls Unfiltered ·

2026/01/12

We're back with another Q&A episode answering the questions you've been asking on Instagram. From balancing bodybuilding with school and work to staying lean in the off-season without staying stage lean, we're covering the topics that actually matter for your goals.We're diving into how to get started lifting when you can't afford a personal trainer, whether your protein intake is too high, and what to do when you're dealing with a strained or fatigued muscle. Plus,

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49:49

Ep. 25 – What You Need to Know Before Chasing a Pro...

Gym Girls Unfiltered ·

2026/01/05

We're sitting down with Bella Boss, a 23-year-old bikini pro who just earned her pro card in her second season of competing. This conversation is everything—honest, inspiring, and full of the real advice you need if you've ever thought about chasing a pro card or just want to know what it actually takes!Bella shares her whole journey, from finding the sport through Ashley Kaltwasser's podcast and posing in her bathroom mirror to stepping on stage and turning pro at nationals

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35:29

Ep. 24 – What Reverse Dieting Actually Is (And Why It...

Gym Girls Unfiltered ·

2025/12/22

The diet is over, you've hit your goals, and now what? This is where reverse dieting comes in, and it's one of the most important phases that no one really talks about.We're breaking down what reverse dieting actually is, why it matters for both competitors and lifestyle clients, and how to do it the right way without undoing all your hard work. Whether you just finished prep or wrapped up a fat loss phase, this episode covers how to gradually bring food back up, what to expect with

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53:21

Ep. 23 – A Month-by-Month Recap of 2025: Appreciating...

Gym Girls Unfiltered ·

2025/12/15

The year is coming to an end and we wanted to sit down and reflect on everything that happened in 2025. From prep seasons and competitions to engagements, moving, new jobs, and starting this podcast together, this year brought so much growth and so many big moments.We're going month by month through our camera rolls, sharing the highlights, the challenges, and the memories that made this year special. Whether it was winning shows, getting engaged, traveling with family, prioritizing health

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20:43

Ep. 22 – How to Actually Stick With Your Fitness...

Gym Girls Unfiltered ·

2025/12/08

The new year is coming and everyone's talking about fresh starts and fitness goals. But here's the truth: most people go from zero to 100, burn out by February, and feel like they failed. This episode is all about building fitness habits that actually stick.We're talking about setting realistic goals, celebrating small wins, finding what works for your actual life, and accepting that progress isn't always linear. Whether you're brand new to the gym or getting back on track

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43:38

Ep. 21 – The Ultimate Gift Guide for Girls Who Lift

Gym Girls Unfiltered ·

2025/12/01

The holidays are here and it's time to update that wish list. Whether asking for gifts or shopping for the gym girl in your life, this episode covers everything from kitchen essentials to workout gear, supplements, and home upgrades that actually support your fitness goals.We're breaking down our favorite air fryers, meal prep containers, protein powder recommendations, lifting accessories, and those little purchases that make a huge difference in staying consistent. From beginner-friendly

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53:20

Ep. 20 – The Role of Sports Psychology in Your...

Gym Girls Unfiltered ·

2025/11/17

If you've ever stood in front of the mirror picking yourself apart even though you're making progress, or spent an hour staring at your check-in photos hating what you see, or compared yourself to every girl at the gym until you felt like giving up - this episode is for you.We're sitting down with sports psychologist Gabe Rocha to talk about the mental struggles that no one wants to admit they're dealing with. The body dysmorphia that makes you feel fat even when you're the

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37:00

Ep. 19 – Main Character Energy: How to Become That...

Gym Girls Unfiltered ·

2025/11/10

You've seen that girl at the gym who just radiates confidence, walks in like she owns the place, and somehow makes everything look effortless. This week, we're talking about how to become that girl - not just in the gym, but in every part of your life.We're diving into what main character energy actually means and how to tap into that confident, feminine energy that comes from showing up for yourself consistently. Caroline breaks down how she romanticizes her routine even on the days

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24:54

Ep. 18 – Bikini Competition Peak Week: What Really...

Gym Girls Unfiltered ·

2025/11/10

If you've ever wondered what happens the week before a bikini competition, we're pulling back the curtain on peak week and show day. All three of us have competed in bikini shows, and we're sharing what peak week actually looks like, why it's harder than you think, and everything you need to pack for competition day.Peak week isn't some magic week where everything comes together if you're not ready. Caroline breaks down the science behind carb loading and filling out

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25:00

Ep. 18 – Bikini Competition Peak Week: What Really...

Gym Girls Unfiltered ·

2025/11/03

If you've ever wondered what happens the week before a bikini competition, we're pulling back the curtain on peak week and show day. All three of us have competed in bikini shows, and we're sharing what peak week actually looks like, why it's harder than you think, and everything you need to pack for competition day.Peak week isn't some magic week where everything comes together if you're not ready. Caroline breaks down the science behind carb loading and filling out

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31:15

Ep. 17 – Should You Hire a Fitness Coach? Here's What...

Gym Girls Unfiltered ·

2025/10/27

If you've ever wondered whether hiring a fitness coach is actually worth it, this episode is for you. We're breaking down why investing in a coach changed everything for us and what you're actually getting when you work with someone who knows what they're doing.All three of us hired our first coaches when we were 18 or 19 years old, and we share our honest stories about why we reached out, how we afforded it, and what we wish we knew before starting. Caroline talks about finding

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24:11

Ep. 16 – How to Enjoy the Holidays Without Sabotaging...

Gym Girls Unfiltered ·

2025/10/20

The holidays are coming up and if you're serious about your fitness, navigating Thanksgiving, Christmas and all the events in between can feel really stressful. We're talking about how to handle holiday meals, family gatherings, and staying consistent when your routine gets completely thrown off.We share our own experiences with the all-or-nothing mindset that used to control our holidays. Caroline talks about bringing her own Thanksgiving-themed meals to family dinners so she can still

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40:39

Ep. 15 – Q&A: When Your Fitness Journey Gets Hard &...

Gym Girls Unfiltered ·

2025/10/06

We're back with another Q&A answering the questions you've been asking us about the hardest parts of your fitness journey. From handling the mental side of reverse dieting to knowing when it's time to find a new coach, we're getting real about the struggles that don't get talked about enough.Caroline opens up about the mindset shift required when your body changes post-show and why delayed gratification is everything. Kate shares her experience with coach hopping and the

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40:52

Ep. 14 – Best Time to Train, Pre-Workout Fuel & The...

Gym Girls Unfiltered ·

2025/09/29

We're mixing things up today with three topics you've been asking about: when to train, how to fuel your workouts, and what actually works for shrinking your waist.First, we tackle the biggest question - when is the best time to train? Spoiler alert: there isn't one perfect time. Kate breaks down training at 3 AM versus after 12-hour shifts, Caroline shares why she refuses to lift at 5 PM, and Alani explains her ideal early afternoon schedule. The truth is, the best time to train is

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27:59

Ep. 13 – The Gym Beginner's Survival Guide: Starting...

Gym Girls Unfiltered ·

2025/09/22

Walking into a gym for the first time can feel incredibly intimidating, but it doesn't have to be. We're sharing everything we wish someone had told us before our first gym experience - from what to expect when you sign up for a membership to how to navigate that overwhelming feeling of not knowing where anything is.We get real about our own first gym experiences, from hiding in corners at Planet Fitness to being too scared to even ask where the bathroom was. Caroline talks about refusing

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25:02

Ep. 12 – Why Cardio Won't Get You the Body You Want

Gym Girls Unfiltered ·

2025/09/15

If you're stuck in the cycle of endless cardio but not seeing the body changes you want, this episode is for you. We're breaking down why more cardio isn't the answer to fat loss or building your dream physique, and what actually works instead.We share our personal stories of being former "cardio bunnies" - from running miles every day to obsessing over calorie burns on our Apple Watches. Caroline talks about her 2-mile daily runs after lacrosse practice, Kate opens up about

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37:26

Ep. 11 – The Gym Girl's Guide to Dating and...

Gym Girls Unfiltered ·

2025/09/08

Dating when your life revolves around the gym comes with its own unique set of challenges. From bringing meal prep to dinner dates to explaining why you can't skip your workout, we're getting real about what it's like to navigate relationships as serious gym girls.We share our experiences with partners who get it (and some who didn't), how to handle family dinners when you're in prep, and why communication is everything when your lifestyle doesn't look like everyone

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38:31

Ep. 10 – Stop Falling for These 8 Common Fitness Myths

Gym Girls Unfiltered ·

2025/09/02

The fitness industry is full of myths, marketing schemes, and quick fixes that promise results but keep you spinning your wheels. Today we're setting the record straight on 8 common fitness myths that we see everywhere on social media - from waist trainers to detox teas to the idea that you need to constantly switch up your workouts to "confuse" your muscles.We break down the truth about fasted cardio vs fed cardio, why you can't spot reduce fat no matter how many crunches you

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33:31

Ep. 9 – Dealing with Hard Days & Learning to Adapt...

Gym Girls Unfiltered ·

2025/08/25

Life doesn't always go according to plan, and that's okay. In this episode, we're getting real about those hard days when your routine gets thrown off, motivation dips, or life just feels overwhelming. Instead of seeing these moments as setbacks, we're talking about how to adapt, adjust, and keep moving forward - because progress doesn't come from being perfect.Kate opens up about her recent struggles with getting a new puppy, working 12-hour ICU shifts, and how her coach

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67:48

Ep. 8 – Beyond the Bikini with IFBB Pro Tianna Weymouth

Gym Girls Unfiltered ·

2025/08/18

What does it really take to become an IFBB Pro at just 18 years old? We sit down with Tianna Weymouth, who literally graduated high school one day and turned pro the next, to get the unfiltered truth about her incredible journey. This isn't just another success story - it's a raw conversation about overcoming an eating disorder, learning to see food as fuel, and building a pro-level physique while navigating normal teenage life.Tianna opens up about how bodybuilding saved her from her

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