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

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 else's. Whether you're dealing with someone who doesn't understand why you need to eat every three hours or you're trying to figure out how to maintain your routine while building a relationship, we've been there.

We talk about the challenges of dating during bodybuilding prep versus off season, how to compromise without sacrificing your goals, and why the right person will support your fitness journey instead of making you feel guilty about it. Plus, we share some pretty funny stories about drinking energy drinks at parties and hiding meal prep on boats.

If you've ever felt like you had to choose between your relationship and your goals, or worried that your lifestyle is too much for someone to handle, this episode will remind you that you shouldn't have to shrink yourself for anyone. The right person will celebrate your dedication, not resent it.

Your fitness goals matter, and so does finding someone who gets that ✨

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 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 do, and the real difference between "toning" workouts and actual strength training. Plus, we tackle the myth that soreness equals a good workout and explain why progressive overload beats muscle confusion every single time.

Whether you're wondering if you should train on your period, thinking about trying that detox tea you saw on Instagram, or believing that lifting heavy will make you bulky, this episode will save you time, money, and frustration by focusing on what actually works.

Stop falling for the pretty marketing and quick fixes. The truth about changing your body composition comes down to consistent strength training, proper nutrition, and patience - and we're here to explain exactly why these basics will get you further than any trending workout plan or miracle supplement.

Your results are waiting on the other side of focusing on what actually matters.

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

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 helped her realize that sometimes rest is more important than pushing through. We dive deep into the anxiety we all face - from social media comparison to feeling like everyone else has their life together while we're just trying to keep up.

We're also talking about the reality behind our highlight reels, the privilege of being busy and stressed, and why comparing yourself to others is just wasted energy. Whether you're dealing with work stress, feeling overwhelmed by your fitness journey, or struggling with that constant "go, go, go" mentality, this episode reminds you that hard days are part of the process.

If you've ever felt like you're the only one struggling or wondered how to keep showing up for yourself when everything feels chaotic, this conversation will remind you that you're not alone. Sometimes the most powerful thing you can do is just take it one step at a time.

We're all figuring it out together, and that's what makes us human!

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

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 eating disorder, the reality of dirty bulking 20 pounds in two months, and why she now hip thrusts way less weight than she used to. We dive into her shift from all-or-nothing prep mentality to treating competition as a sustainable lifestyle, plus what it's really like prepping for the Olympia stage.

If you've ever wondered what separates amateur from pro level training, how to actually build muscle instead of just moving weight, or what it takes to balance life with elite competition goals, this episode delivers everything you need to know 💪

Plus, we talk about the community aspect of this sport, supporting each other's dreams, and why the friendships matter more than any trophy. This conversation will inspire you whether you're just starting your fitness journey or chasing your own big 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

Confused about whether you should track macros or follow a meal plan? We're breaking down both approaches based on our real experience and what we've learned coaching hundreds of women. There's no "right" answer - it all depends on your goals, lifestyle, and where you're at in your fitness journey.

We dive into when macros work best (hello, flexibility and education!), when meal plans make more sense (prep life, anyone?), and the biggest mistakes we see people make with both approaches. Plus, we share how we each structure our nutrition right now and why we've switched between methods depending on our goals.

Whether you're a beginner trying to figure out where to start, feeling overwhelmed by tracking, or wondering if you should make a switch, this episode will help you choose the nutrition approach that actually works for your real life ✨

Stop playing nutrition Tetris and start eating in a way that gets you results without the stress. Your dream body is waiting on the other side of finding what truly works 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