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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📲 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 ✨

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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

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

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

If you've ever wondered whether hiring a fitness coach is actually worth it, this episode is for you. We're breaking down why investing in a coach changed everything for us and what you're actually getting when you work with someone who knows what they're doing.

All three of us hired our first coaches when we were 18 or 19 years old, and we share our honest stories about why we reached out, how we afforded it, and what we wish we knew before starting. Caroline talks about finding structure and accountability with a coach who became one of her best friends, Kate opens up about realizing she needed help eating more and fixing her hormones, and Alani explains why she thought coaching was only for competitors until she understood the value of lifestyle coaching.

The truth is, having a coach takes away all the guessing. You stop second-guessing every meal and every workout because you know you're doing the right things for your body and your goals. You're not trying to copy what someone else is doing on social media or constantly changing your plan every week because you're not seeing results fast enough.

We dive into what coaching actually provides beyond just a workout plan, why personalized support matters so much more than following a generic program, and how accountability keeps you consistent even on the days you don't feel motivated. Plus, we talk about the difference between lifestyle coaching and prep coaching, and why most people don't realize how valuable having a coach can be until they actually work with one.

Working with a coach isn't an expense, it's an investment in yourself and your 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

The holidays are coming up and if you're serious about your fitness, navigating Thanksgiving, Christmas and all the events in between can feel really stressful. We're talking about how to handle holiday meals, family gatherings, and staying consistent when your routine gets completely thrown off.

We share our own experiences with the all-or-nothing mindset that used to control our holidays. Caroline talks about bringing her own Thanksgiving-themed meals to family dinners so she can still participate, Kate opens up about working on holidays and missing family time, and Alani explains why front-loading your day with protein before a big meal changes everything.

The truth is, one day isn't going to ruin your progress. But letting guilt from that one day bleed into the next week absolutely will. We break down how to plan ahead without being restrictive, build your plate around protein when you're eating out, handle comments from family about what you're eating, and why starving yourself all day before dinner only sets you up to binge.

We also cover what to do when you're traveling and don't have access to your normal gym, how to actually be present with family instead of obsessing over food, and why the mindset you bring matters so much more than the actual meal.

Your fitness should fit into your life, not control it. Make memories with the people you love and get back to your normal habits the next day ✨

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

We're back with another Q&A answering the questions you've been asking us about the hardest parts of your fitness journey. From handling the mental side of reverse dieting to knowing when it's time to find a new coach, we're getting real about the struggles that don't get talked about enough.

Caroline opens up about the mindset shift required when your body changes post-show and why delayed gratification is everything. Kate shares her experience with coach hopping and the green flags that told her she finally found the right fit. And Alani breaks down how to actually know if you're in maintenance, a deficit, or a surplus - because your weight on the scale isn't telling you the full story.

We dive deep into what to look for when choosing a coach, the red flags to avoid, and why hopping on a call before you sign is non-negotiable. Plus, we talk about why comparing your protocol to someone else's will only hold you back, how to handle the days you want to quit, and what it really means to trust the process when everything feels hard.

Whether you're post-show navigating reverse dieting, stuck in a plateau, or just trying to stay consistent when motivation is low, this episode reminds you that hard days are part of the journey - and you're not alone in feeling them.

Your fitness journey isn't supposed to be perfect. It's supposed to be yours.

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

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.

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

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