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Social media can be a great tool, but it can also mess with your head if you're constantly comparing your journey to everyone else's highlight reel. This episode is all about getting real with what you see online versus what's actually happening behind the scenes in fitness and bodybuilding. We're talking about why you can't train like a pro Olympian when you're still building your foundation, the pressure to make everything look aesthetic all the time, and how easy it is to fall into the comparison trap when you're scrolling through perfectly curated content. From training videos that don't show the full story to nutrition advice from people with no credentials, we're breaking down what's real and what's just for the feed. We also get honest about our own experiences with social media—the pressure to post every workout, document every meal, and make life look perfect when it's really just messy and normal most of the time. Plus, we're sharing how to use social media as a tool without letting it control your mindset, who to follow (and unfollow), and why you don't owe anyone your time or your aesthetic. If you've ever felt like you're not doing enough because of what you see online, this one's for you. Support the show 🎧 Listen to the full episode now — live every Monday 5am EST on Spotify, Apple Podcasts, and YouTube. Search: Gym Girls Unfiltered 💪🎙️ IG & TikTok: @gymgirlsunfiltered 📲 Follow the hosts: Alani: @alanixfit Caroline: @carolineanz_fit Kate: @_kaitcfit

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, we're getting real about off-season physique—why you don't need to get fat to build muscle, how to keep your waist tight while growing, and the difference between a healthy bulk and just gaining weight. This episode is packed with honest advice on meal prep, training basics, managing injuries, and finding balance when life gets busy. Whether you're a beginner trying to figure out where to start or someone navigating the off-season for the first time, we're breaking down what actually works without overcomplicating it. Support the show 🎧 Listen to the full episode now — live every Monday 5am EST on Spotify, Apple Podcasts, and YouTube. Search: Gym Girls Unfiltered 💪🎙️ IG & TikTok: @gymgirlsunfiltered 📲 Follow the hosts: Alani: @alanixfit Caroline: @carolineanz_fit Kate: @_kaitcfit

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. We're talking about finding a coach you trust, protecting your hormones during prep, why building in the off season matters more than anything, and learning to love every part of the process—not just show day. She also gets real about imposter syndrome after going pro, the mindset it takes to show up when motivation isn't there, and why bodybuilding isn't for everyone. Plus, we're diving into her favorite glute and shoulder exercises, how she approaches training, and what's next as she prepares for her potential pro debut. If you're serious about your goals or just love hearing from someone who's living this lifestyle at the highest level, you're gonna love this one! Support the show 🎧 Listen to the full episode now — live every Monday 5am EST on Spotify, Apple Podcasts, and YouTube. Search: Gym Girls Unfiltered 💪🎙️ IG & TikTok: @gymgirlsunfiltered 📲 Follow the hosts: Alani: @alanixfit Caroline: @carolineanz_fit Kate: @_kaitcfit

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 your body, and the biggest mistakes we've all made along the way. We're sharing our personal experiences with reverse dieting—the good, the bad, and what we wish we knew sooner. From managing hunger signals to trusting the process when your clothes feel tighter, we're getting real about the mental and physical side of this phase. Because here's the truth: if you can commit to a 16-week prep or cut, you owe it to yourself to show up for the next four to eight weeks too. This isn't about restriction or staying stage lean forever. It's about setting your body up for long-term success, protecting your metabolism, and building sustainably. Support the show 🎧 Listen to the full episode now — live every Monday 5am EST on Spotify, Apple Podcasts, and YouTube. Search: Gym Girls Unfiltered 💪🎙️ IG & TikTok: @gymgirlsunfiltered 📲 Follow the hosts: Alani: @alanixfit Caroline: @carolineanz_fit Kate: @_kaitcfit

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 through gut protocols, or just learning to balance it all, 2025 was a year of transformation for all three of us. This episode is less about tips and more about just catching up, being grateful, and appreciating how far we've all come. It's crazy to look back and realize how much can change in one year when you stay consistent and keep showing up for yourself. Grab your coffee and join us for this one! Support the show 🎧 Listen to the full episode now — live every Monday 5am EST on Spotify, Apple Podcasts, and YouTube. Search: Gym Girls Unfiltered 💪🎙️ IG & TikTok: @gymgirlsunfiltered 📲 Follow the hosts: Alani: @alanixfit Caroline: @carolineanz_fit Kate: @_kaitcfit

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 after the holidays, this one's packed with honest advice on making consistency a lifestyle without the all-or-nothing mindset. Plus, we're covering why waiting for the perfect time is holding you back, how to navigate setbacks without spiraling, and the importance of finding your why when motivation runs low. No quick fixes, no extreme diets... just real strategies that helped us build sustainable routines we can actually maintain. Don't wait until January 1st. Start today, start tomorrow, and remember: one day closer is progress. Support the show 🎧 Listen to the full episode now — live every Monday 5am EST on Spotify, Apple Podcasts, and YouTube. Search: Gym Girls Unfiltered 💪🎙️ IG & TikTok: @gymgirlsunfiltered 📲 Follow the hosts: Alani: @alanixfit Caroline: @carolineanz_fit Kate: @_kaitcfit

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 gym essentials to splurge-worthy investments, this guide has something for everyone who loves strength training, meal prep, and building a lifestyle around getting stronger. Plus, we're sharing life updates on engagements, wedding planning, getting cycles back, and navigating growing seasons post-show. This one's packed with real recommendations we actually use and love – no fluff, just honest opinions on what's worth the money. Support the show 🎧 Listen to the full episode now — live every Monday 5am EST on Spotify, Apple Podcasts, and YouTube. Search: Gym Girls Unfiltered 💪🎙️ IG & TikTok: @gymgirlsunfiltered 📲 Follow the hosts: Alani: @alanixfit Caroline: @carolineanz_fit Kate: @_kaitcfit

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 leanest you've ever been. The pressure you put on yourself to perform in the gym that actually ruins your training. The comparison trap on social media that leaves you feeling like you'll never be enough. Kate gets vulnerable about how she used to spend an hour taking check-in photos over and over, hating every single one. How she'd avoid looking at herself in the mirror at the gym because the negative self-talk was so overwhelming. And how working with Gabe shifted everything - from the journaling exercises that helped her stop stressing about things she can't control, to the sticky notes on her mirror with affirmations she reads every morning. We're diving into why you overthink your physique in a bulk, why you can't see your own progress even when it's there, and how to stop letting the stress of life bleed into how you feel about your body. Gabe breaks down the actual tools and strategies he uses with clients - not surface-level tips, but the real mental work that creates change. This isn't just for competitors. This is for anyone who feels like their mind is holding them back from enjoying their fitness journey. Because the physical work is hard enough - you don't need your own thoughts working against you too. Your mental game matters just as much as your macros 💖 Support the show 🎧 Listen to the full episode now — live every Monday 5am EST on Spotify, Apple Podcasts, and YouTube. Search: Gym Girls Unfiltered 💪🎙️ IG & TikTok: @gymgirlsunfiltered 📲 Follow the hosts: Alani: @alanixfit Caroline: @carolineanz_fit Kate: @_kaitcfit

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 she doesn't feel like it, Kate talks about setting boundaries and why discipline is the ultimate form of self-love, and Alani shares how she stopped comparing herself to other girls and started focusing on her own journey. We get into the habits that make you feel like that girl - from your morning routine and how you show up to the gym, to the mindset shifts that change everything. We talk about why lifting heavy while staying soft and feminine isn't a contradiction, how to stop training for the aesthetic and start training because you're investing in yourself, and why comparison will kill your progress every single time. Plus, we're sharing our current obsessions, gym pet peeves, and the little things that make us feel confident walking into any room. Because main character energy isn't about being perfect or having it all together - it's about showing up as your most authentic self and owning your space unapologetically. It's time to stop being a background character in your own life. Grab your Stanley, your pre-workout, and step into your main character era ✨ Support the show 🎧 Listen to the full episode now — live every Monday 5am EST on Spotify, Apple Podcasts, and YouTube. Search: Gym Girls Unfiltered 💪🎙️ IG & TikTok: @gymgirlsunfiltered 📲 Follow the hosts: Alani: @alanixfit Caroline: @carolineanz_fit Kate: @_kaitcfit

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 your muscles after dieting down for months. Kate gets real about why she took the entire week off work for her first show and how stressful the constant check-ins were. And Alani explains why peak week has been the hardest part of prep every single time, even though you're so close to the finish line. We talk about cutting out diet soda and artificial sweeteners, tracking every gram of sodium, drinking gallons of water, and pulling back on training when all you want to do is push harder. Plus, we share our peak week essentials like cooking and freezing your food ahead of time, staying in an Airbnb with a kitchen, and using Instacart for last-minute groceries. For show day, we cover everything in our suitcases from backup heels and backup suits to blankets and pillows for laying down backstage. We share our favorite moments on stage, why the camaraderie with other competitors is so special, and how important it is to have people there to celebrate with you no matter where you place. Whether you're thinking about competing in your first bikini show or you're already deep in prep, this episode gives you the real behind-the-scenes look at competition week 💖 Support the show 🎧 Listen to the full episode now — live every Monday 5am EST on Spotify, Apple Podcasts, and YouTube. Search: Gym Girls Unfiltered 💪🎙️ IG & TikTok: @gymgirlsunfiltered 📲 Follow the hosts: Alani: @alanixfit Caroline: @carolineanz_fit Kate: @_kaitcfit

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 structure and accountability with a coach who became one of her best friends, Kate opens up about realizing she needed help eating more and fixing her hormones, and Alani explains why she thought coaching was only for competitors until she understood the value of lifestyle coaching. The truth is, having a coach takes away all the guessing. You stop second-guessing every meal and every workout because you know you're doing the right things for your body and your goals. You're not trying to copy what someone else is doing on social media or constantly changing your plan every week because you're not seeing results fast enough. We dive into what coaching actually provides beyond just a workout plan, why personalized support matters so much more than following a generic program, and how accountability keeps you consistent even on the days you don't feel motivated. Plus, we talk about the difference between lifestyle coaching and prep coaching, and why most people don't realize how valuable having a coach can be until they actually work with one. Working with a coach isn't an expense, it's an investment in yourself and your goals ✨ Support the show 🎧 Listen to the full episode now — live every Monday 5am EST on Spotify, Apple Podcasts, and YouTube. Search: Gym Girls Unfiltered 💪🎙️ IG & TikTok: @gymgirlsunfiltered 📲 Follow the hosts: Alani: @alanixfit Caroline: @carolineanz_fit Kate: @_kaitcfit

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 participate, Kate opens up about working on holidays and missing family time, and Alani explains why front-loading your day with protein before a big meal changes everything. The truth is, one day isn't going to ruin your progress. But letting guilt from that one day bleed into the next week absolutely will. We break down how to plan ahead without being restrictive, build your plate around protein when you're eating out, handle comments from family about what you're eating, and why starving yourself all day before dinner only sets you up to binge. We also cover what to do when you're traveling and don't have access to your normal gym, how to actually be present with family instead of obsessing over food, and why the mindset you bring matters so much more than the actual meal. Your fitness should fit into your life, not control it. Make memories with the people you love and get back to your normal habits the next day ✨ Support the show 🎧 Listen to the full episode now — live every Monday 5am EST on Spotify, Apple Podcasts, and YouTube. Search: Gym Girls Unfiltered 💪🎙️ IG & TikTok: @gymgirlsunfiltered 📲 Follow the hosts: Alani: @alanixfit Caroline: @carolineanz_fit Kate: @_kaitcfit

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 green flags that told her she finally found the right fit. And Alani breaks down how to actually know if you're in maintenance, a deficit, or a surplus - because your weight on the scale isn't telling you the full story. We dive deep into what to look for when choosing a coach, the red flags to avoid, and why hopping on a call before you sign is non-negotiable. Plus, we talk about why comparing your protocol to someone else's will only hold you back, how to handle the days you want to quit, and what it really means to trust the process when everything feels hard. Whether you're post-show navigating reverse dieting, stuck in a plateau, or just trying to stay consistent when motivation is low, this episode reminds you that hard days are part of the journey - and you're not alone in feeling them. Your fitness journey isn't supposed to be perfect. It's supposed to be yours. Support the show 🎧 Listen to the full episode now — live every Monday 5am EST on Spotify, Apple Podcasts, and YouTube. Search: Gym Girls Unfiltered 💪🎙️ IG & TikTok: @gymgirlsunfiltered 📲 Follow the hosts: Alani: @alanixfit Caroline: @carolineanz_fit Kate: @_kaitcfit

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 when you can consistently show up, not when your body feels "optimal." Next, we dive deep into pre and post-workout nutrition. We're talking about why your pre-workout snack of a rice cake isn't cutting it, how to structure your highest carb meals around training, and the difference between quick-digesting versus slow-digesting carbs. Plus, Kate explains when and why you might need intra-workout carbs. Finally, we address the waist shrinking question everyone asks. You can't spot reduce fat from your midsection, but you can create the illusion of a smaller waist by building your shoulders and lats. We break down why weighted oblique exercises might be working against you and share our approach to core training that actually helps. We also touch on the most overlooked factor in seeing results - sleep and recovery. Because all the perfect training and nutrition in the world won't help if you're running on four hours of sleep. Stop overthinking the details and start focusing on consistency. Support the show 🎧 Listen to the full episode now — live every Monday 5am EST on Spotify, Apple Podcasts, and YouTube. Search: Gym Girls Unfiltered 💪🎙️ IG & TikTok: @gymgirlsunfiltered 📲 Follow the hosts: Alani: @alanixfit Caroline: @carolineanz_fit Kate: @_kaitcfit

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 to go alone and needing a friend to walk her through every workout, Kate shares how she worked out at home for months because she was terrified of actual gyms, and Alani opens up about the anxiety of just walking through the front door. But here's the truth - everyone in the gym is focused on their own workout, not judging yours. We break down how to create a workout plan that fits your schedule and goals, whether that's a 3-day push-pull-legs split or a 4-day routine. Plus, we cover the importance of going in with a plan, scoping out the gym layout, and why you don't need to copy exactly what you see on social media. Whether you're debating that first gym membership or you've been going but still feel lost, this episode gives you the confidence to walk in, ask questions, and start building the consistent routine that actually gets results. The hardest part is just getting there - we'll help you figure out the rest. Support the show 🎧 Listen to the full episode now — live every Monday 5am EST on Spotify, Apple Podcasts, and YouTube. Search: Gym Girls Unfiltered 💪🎙️ IG & TikTok: @gymgirlsunfiltered 📲 Follow the hosts: Alani: @alanixfit Caroline: @carolineanz_fit Kate: @_kaitcfit