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 💖

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🎧 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