In today’s episode, we’re talking about:

• Going back to your “why” when your normal routine falls apart

• Letting your short-term goals change when your season of life changes

• Being realistic about the time, energy, and mental capacity you actually have

• Why starting smaller than you think you need to can help you build something sustainable

• Finding movement that actually supports what you need physically AND emotionally right now

Fitness is supposed to serve you. Your life is not supposed to revolve around your fitness routine.

Sometimes taking care of yourself looks like lifting heavy, running miles, and crushing your workouts.

Sometimes it looks like a 20-minute YouTube workout, a crash-out walk, stretching on your living room floor, or simply making space to start again.

Your life is going to change. Your schedule is going to change. And what you’re capable of giving is going to change too.

The goal isn’t to somehow keep doing the exact same thing through every season. It’s learning how to keep showing up for yourself in whatever season you’re actually in.

And if life is lifing a little extra hard right now, we’re right there with you. 

Give yourself some grace, grab your pink, and get moving.

FOLLOW GET THE GIRLIES MOVING:

Instagram: @getthegirliesmovingpodcast
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#GetTheGirliesMoving #WomensFitness #FitnessMotivation #FitnessJourney #HealthyHabits #SustainableFitness #FitnessRoutine #WomensHealth #Movement #FitnessPodcast

RESOURCES FROM TODAY’S EPISODE:

• The History of Calorie Counting & Lulu Hunt Peters — Science History Institute
https://www.sciencehistory.org/stories/magazine/counting-calories/

• Eating Disorders & Their Health Impact — BBC
https://www.bbc.com/news/health-45894206

• Women, Medicine & the “American Plan” — JSTOR Daily
https://daily.jstor.org/when-america-incarcerated-promiscuous-women/

• Research on Calorie Restriction & Energy Expenditure — PubMed
https://pubmed.ncbi.nlm.nih.gov/8363198/

• Estimated Daily Calorie Needs by Age, Sex & Activity Level — National Academies / NCBI
https://www.ncbi.nlm.nih.gov/books/NBK2004/table/A324/

• Celebrity Diet Culture & the 1,200-Calorie Diet — CNN Transcript
https://transcripts.cnn.com/show/sbt/date/2008-08-21/segment/01

• Weight Loss & Calorie-Deficit Recommendations — U.S. Government Report
https://www.govinfo.gov/content/pkg/GOVPUB-FT-PURL-LPS23309/pdf/GOVPUB-FT-PURL-LPS23309.pdf

• Daily Energy Expenditure Across the Human Lifespan — Science / PubMed
https://pubmed.ncbi.nlm.nih.gov/34385400/

• Long-Term Effects of Not Eating Enough — Sanford Behavioral Health
https://sanfordbehavioralhealth.com/rehab-blog/long-term-effects-of-not-eating-enough-why-your-body-needs-balance/

• How Eating Disorders Can Damage the Heart — American Heart Association
https://www.heart.org/en/news/2024/02/26/how-eating-disorders-can-damage-the-heart

• Basal Metabolic Rate & the Energy Your Body Uses at Rest — Cleveland Clinic
https://my.clevelandclinic.org/health/body/basal-metabolic-rate-bmr

• Low Energy Availability & Relative Energy Deficiency in Sport (RED-S) — International Olympic Committee Consensus Statement
https://bjsm.bmj.com/content/48/7/491

• Exercise, Resistance Training & Resting Metabolic Rate — Systematic Review & Meta-Analysis / PubMed
https://pubmed.ncbi.nlm.nih.gov/32397898/

FOLLOW GET THE GIRLIES MOVING:

Instagram: @getthegirliesmovingpodcast
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#GetTheGirliesMoving #WomensHealth #DietCulture #1200Calories #WomensFitness #Nutrition #FoodIsFuel #RestrictiveEating #HealthyRelationshipWithFood #FitnessPodcast #WomensWellness

FOLLOW LANA 

@lanaalmukdad

FOLLOW GET THE GIRLIES MOVING:

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RESOURCES FROM TODAY’S EPISODE:

Osteoporosis overview and bone health:
https://www.ncbi.nlm.nih.gov/books/NBK559156/

Weightlifting and bone loss:
https://www.brgeneral.org/news-blog/2023/may/can-weightlifting-reverse-bone-loss-

Age-related sarcopenia and muscle loss:
https://utswmed.org/medblog/age-related-sarcopenia/

Midlife fitness and dementia risk:
https://www.alzinfo.org/articles/prevention/fitness-in-midlife-tied-to-lower-dementia-risk-in-old-age/

FOLLOW GET THE GIRLIES MOVING:

Instagram: @getthegirliesmoving

Podcast Instagram: @getthegirliesmovingpodcast

#GetTheGirliesMoving #StrengthTraining #WomenWhoLift #WomensFitness #WeightTraining #LiftingWeights #BuildMuscle #BodyRecomposition #StrengthForWomen #HealthyAging #FitnessPodcast #WomensHealth

RESOURCES FROM TODAY’S EPISODE:

• The Real-World Benefits of Strengthening Your Core — Harvard Health⁠

FOLLOW GET THE GIRLIES MOVING:

Podcast Instagram & TikTok: @getthegirliesmovingpodcast

#GetTheGirliesMoving #CoreWorkout #AbsWorkout #CoreStrength #WomensFitness #AbExercises #FitnessTips #FunctionalFitness #FitnessPodcast #WomensHealth #WorkoutTips #StrongCore

RESOURCES FROM TODAY’S EPISODE:

Research on protein timing and the post-workout anabolic window:

https://pmc.ncbi.nlm.nih.gov/articles/PMC3577439/

Harvard Health — Feeding Your Fitness:

https://www.health.harvard.edu/diet-and-nutrition/feeding-your-fitness

Research on protein intake, muscle growth, and exercise:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5214805/

Research on protein intake and how much the body can use in one meal:

https://pmc.ncbi.nlm.nih.gov/articles/PMC5852756/#sec6-nutrients-10-00180

FOLLOW GET THE GIRLIES MOVING:

Instagram: @getthegirliesmoving

Podcast Instagram: @getthegirliesmovingpodcast

TikTok: @getthegirliesmovingpodcast

#GetTheGirliesMoving #Protein #ProteinIntake #WomensFitness #WomensNutrition #FitnessNutrition #HealthyEating #MuscleGrowth #FitnessMyths #FitnessPodcast #WellnessPodcast #HealthyHabits

RESOURCES FROM TODAY’S EPISODE:

National Library of Medicine — Research on diaphragmatic breathing and its effects on physical and physiological health:

https://pmc.ncbi.nlm.nih.gov/articles/PMC10344968/#Sec11

FOLLOW GET THE GIRLIES MOVING:

Instagram: @getthegirliesmoving

Podcast Instagram: @getthegirliesmovingpodcast

TikTok: @getthegirliesmoving

#Pilates #PilatesWorkout #PilatesForBeginners #PilatesGirlies #MatPilates #ReformerPilates #PilatesMethod #ClassicalPilates #JosephPilates #MindBodyConnection #WomensFitness #WomensHealth #FitnessPodcast #WellnessPodcast #GetTheGirliesMoving

FOLLOW OUR GUEST:

Instagram & TikTok: @drkamiko

FOLLOW GET THE GIRLIES MOVING:

 Instagram & TikTok: @getthegirliesmovingpodcast

#GetTheGirliesMoving #WomensWellness #HealthyLifestyle #FitnessJourney #MindBodyConnection #SelfCare #StrengthTraining #WomensFitness #WellnessPodcast #HealthyHabits

RESOURCES FROM TODAY’S EPISODE:

Research on how social media influences body image and fitness perceptions:

https://nbcc.org/resources/nccs/newsletter/how-social-media-influences-body-image

American Heart Association Physical Activity Recommendations for Adults:

https://www.heart.org/en/healthy-living/exercise-and-physical-activity/fitness-basics/aha-recs-for-physical-activity-in-adults

FOLLOW GET THE GIRLIES MOVING:

Instagram: @getthegirliesmoving

Podcast Instagram: @getthegirliesmovingpodcast

TikTok: @getthegirliesmoving

#GetTheGirliesMoving #FitnessConsistency #WomensFitness #FitnessMindset #HealthyHabits #SustainableFitness #MovementOverPerfection #WorkoutMotivation

Today’s episode topics:

• The difference between intrinsic and extrinsic motivation—and why one actually lasts to help you achieve your goals

• The biggest things quietly killing your motivation (hint: it’s probably not just laziness)

• How routines, accountability, playlists, and the five-minute rule can help you keep showing up

• Why your “why” matters so much more than your workout plan

Motivation isn’t something you either have or don’t have.

Some days your 100% looks like crushing a workout. Other days it’s a five-minute walk—and both count.

Tell us in the comments: What’s the biggest thing that kills your motivation?

Love you, girlies!!

RESOURCES FROM TODAY’S EPISODE:

Research on the mental health benefits of exercise:

https://pmc.ncbi.nlm.nih.gov/articles/PMC1470658/ (⁠PMC)

FOLLOW GET THE GIRLIES MOVING:

Instagram: @getthegirliesmoving

Podcast Instagram: @getthegirliesmovingpodcast

TikTok: @getthegirliesmoving

#GetTheGirliesMoving #FitnessMotivation #WorkoutMotivation #WomensFitness #FitnessMindset #MentalHealth #MovementOverPerfection #SustainableFitness