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.

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🎧 Listen to the full episode now — live every Monday 5am EST on Spotify, Apple Podcasts, and YouTube.

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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

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 doing fasted cardio before weight training during prep, and Alani shares how she used to wake up on vacation just to do mountain sprints.

The truth is, cardio alone won't give you that toned, strong physique you're after. Building muscle through weight training is what creates shape and definition, while cardio should be used as a tool alongside your strength training - not as your primary focus.

We break down why prioritizing weight training over cardio leads to better results, how to use cardio strategically without it becoming a punishment or obsession, and why building muscle actually helps you burn more calories at rest. Plus, we talk about measuring activity through step count rather than specific cardio requirements.

Whether you're just starting your fitness journey or trying to break free from the cardio trap, this episode will help you shift your focus to what actually builds the strong, confident body you want.

Stop running in circles and start lifting your way to real results.

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