In this episode of Reppin' Fitness, Coach Brick Headstrong sits down with vegan health coach and author Kate Galli to explore how plants, confidence, and compassion all play a role in building a strong, healthy body.Kate shares her journey from an insecure gym newbie to a confident plant-based powerhouse. They dive into what it really means to thrive on a vegan diet, including busting myths, delicious swaps for gym staples like chicken and protein shakes, and why tofu is more versatile than you think.Whether you're curious about cutting back on animal products, going full vegan, or just want to eat healthier without sacrificing gains, this episode delivers the goods.Inside you’ll find:- What the “C” in ABCs of Fitness stands for- Why confidence matters more than perfection- How to ease into plant-based eating- Vegan gym meals that actually taste good- Tips for building muscle on a vegan diet- The difference between vegan and vegetarian- How to handle family or friends who eat differentlyThis one’s full of heart, plants, and reps.0:00 – Brick's "C" Word Dilemma0:30 – Meet Kate Galli, Vegan Health Coach1:15 – Did You Go to the Gym Today?1:50 – Kate’s First Time at the Gym2:35 – Gaining Confidence Through Fitness3:00 – What Is “Plant Positive”?4:10 – What Do Vegans Actually Eat?5:20 – Vegan vs Vegetarian6:10 – Building Muscle on a Vegan Diet7:20 – Tofu Is the New Chicken8:30 – Is Vegan Right for Everyone?9:20 – Common Vegan Mistakes10:30 – How to Eat Enough Protein on Plants11:30 – What Makes Vegan Eating Unhealthy?12:40 – Navigating Family Conflict Around Food13:50 – Healthy Vegan Desserts14:50 – Easy Ways to Start Eating Plant-Based15:20 – Kate’s Favorite Power Meal16:30 – Vegan Burger Ingredients17:10 – Pre/Post Workout Snacks18:00 – Fitness Myths About Veganism18:45 – One Confidence-Building Habit for Kids & Parents19:30 – Outro: One Thing You’re Proud Of TodayCONNECT:Kate Galli: https://www.instagram.com/strongbodygreenplanetCoach Brick: https://www.instagram.com/brickheadstrongSupport the Show: https://www.brickheadstrong.com

Menopause isn’t the end of your fitness journey, it’s the start of a new chapter, and Amanda Thebe is here to show you how to thrive through it.In this Reppin' Fitness episode, Coach Brick Headstrong chats with Amanda about the realities of menopause, why functional fitness matters more than ever, and how women can reclaim strength, joy, and confidence in this phase of life.Whether you’re feeling overwhelmed by symptoms or bombarded by sketchy wellness advice, this conversation brings honest, evidence-based insights—with plenty of laughs along the way.Inside this episode:- Amanda’s favorite “F-word” in fitness- What menopause actually is (and why it matters)- The biggest mindset shift women need during this time- Why “steps are reps” and food freedom is key- The supplement scams targeting women- Community, movement, and the importance of starting small- Amanda’s book Menopocalypse and where to learn moreThis isn’t about fixing you.. it’s about understanding you.Timestamps:0:00 – Amanda’s Hair + Favorite F-Word1:00 – First Gym Experience & Karate2:20 – What Is Menopause?3:00 – Education, Symptoms & Support4:10 – Functional Fitness & Food Freedom5:30 – Why Exercise Matters Now More Than Ever6:30 – Talking to Partners, Kids, & Building Community7:15 – It’s Not Too Late: Starting at 40, 50 & Beyond8:00 – Wellness Industry Gimmicks Exposed9:10 – Supplements That Help (and the Ones That Don’t)10:00 – Changing Your Mindset Around Menopause11:30 – Amanda’s Book Menopocalypse13:00 – Joy, Iron Maiden & Banana Curls15:00 – Final Advice: You’re Not AloneCONNECT:Amanda Thebe: https://www.instagram.com/amanda.thebeGet Her Book "Menopocalypse" on Amazon: https://amzn.to/4lLS42xCoach Brick: https://www.instagram.com/brickheadstrongSupport the Show: https://www.brickheadstrong.com

In this episode of Reppin' Fitness, Coach Brick Headstrong teams up with muscle scientist and educator Dr. Lauren Colenso-Semple for a myth-busting conversation on evidence-based fitness, especially for women.They break down everything from menopause misinformation to fitness fads, the real deal with creatine, and how women of any age can get stronger, healthier, and more confident in the gym.Whether you're lifting for the first time or trying to figure out what "evidence-based" fitness really means, this one’s packed with clear, science-backed info, plus a lot of laughs and a Florida Man story you won’t forget.Inside you’ll find:- The real reason women are being misled by fitness influencers- What menopause actually means for training & nutrition- Creatine: Hype vs. science- Why cardio isn’t the fat loss fix you think it is- How to overcome gym intimidation- Why lifting weights is a forever skill—even at age 80- Tips for building habits without burning out- How women are being overcharged for the same supplements- Dr. Lauren’s favorite training split & gym playlist- A guy with cholesterol leaking out of his hands (?!)This isn’t about shortcuts. It’s about the reps that matter.Timestamps:0:00 – Brick Introduces the Letter E0:25 – Dr. Lauren Suggests "Effort" & "Evidence"1:00 – Gym Talk: Night Owl vs. Morning Workouts1:40 – Dr. Lauren’s First Gym Experience2:30 – How to Beat Gym-timidation3:15 – Why Dr. Lauren Studies Women’s Training4:00 – Menopause, Misinformation & Midlife Fitness5:15 – Diet vs. Cardio: What Really Works for Fat Loss6:30 – Calories In vs. Out: Still True?7:25 – Creatine Hype Explained8:45 – Brain Benefits? GI Issues? High Dosage Myths10:00 – Pink Creatine for Women? Marketing Tricks10:45 – Are Diet Trends Hurting Us?11:40 – The Truth About Supplements12:30 – Do You Need a Vitamin D Pill?13:00 – Fasting for Fat Loss: Is It Magic?14:10 – Fitness Fads vs. Just Getting Started15:15 – Why Consistency Beats Gadgets16:30 – Overhauling Your Life Doesn’t Work17:10 – Why Women Are Told They Must Train Differently17:45 – Why Do Guys Skip Leg Day?18:20 – Should Women Train Upper Body Too?18:30 – The “Bulky” Myth18:55 – Dr. Lauren’s Personal Training Goals19:30 – Is 30 Minutes Enough? (Spoiler: Yes)20:00 – What Is MASS Research Review?20:40 – Fasted Training for Women: Busted Myths21:30 – Is It Ever Too Late to Start Lifting?22:30 – What’s on Dr. Lauren’s Gym Playlist23:30 – Florida Man Eats 9 Sticks of Butter Daily?!24:30 – Final Thoughts & Where to Find Dr. LaurenCONNECT:Dr. Lauren: https://www.instagram.com/drlaurencs1MASS Research Review: https://www.strongerbyscience.com/massCoach Brick: https://www.instagram.com/brickheadstrongSupport the Show: https://www.brickheadstrong.com