Social media can be a great tool, but it can also mess with your head if you're constantly comparing your journey to everyone else's highlight reel. This episode is all about getting real with what you see online versus what's actually happening behind the scenes in fitness and bodybuilding.

We're talking about why you can't train like a pro Olympian when you're still building your foundation, the pressure to make everything look aesthetic all the time, and how easy it is to fall into the comparison trap when you're scrolling through perfectly curated content. From training videos that don't show the full story to nutrition advice from people with no credentials, we're breaking down what's real and what's just for the feed.

We also get honest about our own experiences with social media—the pressure to post every workout, document every meal, and make life look perfect when it's really just messy and normal most of the time. Plus, we're sharing how to use social media as a tool without letting it control your mindset, who to follow (and unfollow), and why you don't owe anyone your time or your aesthetic.

If you've ever felt like you're not doing enough because of what you see online, this one's for you.

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IG & TikTok: @gymgirlsunfiltered

📲 Follow the hosts: Alani: @alanixfit Caroline: @carolineanz_fit
Kate: @_kaitcfit

We're back with another Q&A episode answering the questions you've been asking on Instagram. From balancing bodybuilding with school and work to staying lean in the off-season without staying stage lean, we're covering the topics that actually matter for your goals.

We're diving into how to get started lifting when you can't afford a personal trainer, whether your protein intake is too high, and what to do when you're dealing with a strained or fatigued muscle. Plus, we're getting real about off-season physique—why you don't need to get fat to build muscle, how to keep your waist tight while growing, and the difference between a healthy bulk and just gaining weight.

This episode is packed with honest advice on meal prep, training basics, managing injuries, and finding balance when life gets busy. Whether you're a beginner trying to figure out where to start or someone navigating the off-season for the first time, we're breaking down what actually works without overcomplicating it.

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📲 Follow the hosts: Alani: @alanixfit Caroline: @carolineanz_fit
Kate: @_kaitcfit

We're sitting down with Bella Boss, a 23-year-old bikini pro who just earned her pro card in her second season of competing. This conversation is everything—honest, inspiring, and full of the real advice you need if you've ever thought about chasing a pro card or just want to know what it actually takes!

Bella shares her whole journey, from finding the sport through Ashley Kaltwasser's podcast and posing in her bathroom mirror to stepping on stage and turning pro at nationals. We're talking about finding a coach you trust, protecting your hormones during prep, why building in the off season matters more than anything, and learning to love every part of the process—not just show day.

She also gets real about imposter syndrome after going pro, the mindset it takes to show up when motivation isn't there, and why bodybuilding isn't for everyone. Plus, we're diving into her favorite glute and shoulder exercises, how she approaches training, and what's next as she prepares for her potential pro debut.

If you're serious about your goals or just love hearing from someone who's living this lifestyle at the highest level, you're gonna love this one!

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📲 Follow the hosts: Alani: @alanixfit Caroline: @carolineanz_fit
Kate: @_kaitcfit

The diet is over, you've hit your goals, and now what? This is where reverse dieting comes in, and it's one of the most important phases that no one really talks about.

We're breaking down what reverse dieting actually is, why it matters for both competitors and lifestyle clients, and how to do it the right way without undoing all your hard work. Whether you just finished prep or wrapped up a fat loss phase, this episode covers how to gradually bring food back up, what to expect with your body, and the biggest mistakes we've all made along the way.

We're sharing our personal experiences with reverse dieting—the good, the bad, and what we wish we knew sooner. From managing hunger signals to trusting the process when your clothes feel tighter, we're getting real about the mental and physical side of this phase. Because here's the truth: if you can commit to a 16-week prep or cut, you owe it to yourself to show up for the next four to eight weeks too.

This isn't about restriction or staying stage lean forever. It's about setting your body up for long-term success, protecting your metabolism, and building sustainably.

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IG & TikTok: @gymgirlsunfiltered

📲 Follow the hosts: Alani: @alanixfit Caroline: @carolineanz_fit
Kate: @_kaitcfit

The year is coming to an end and we wanted to sit down and reflect on everything that happened in 2025. From prep seasons and competitions to engagements, moving, new jobs, and starting this podcast together, this year brought so much growth and so many big moments.

We're going month by month through our camera rolls, sharing the highlights, the challenges, and the memories that made this year special. Whether it was winning shows, getting engaged, traveling with family, prioritizing health through gut protocols, or just learning to balance it all, 2025 was a year of transformation for all three of us.

This episode is less about tips and more about just catching up, being grateful, and appreciating how far we've all come. It's crazy to look back and realize how much can change in one year when you stay consistent and keep showing up for yourself.

Grab your coffee and join us for this one!

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IG & TikTok: @gymgirlsunfiltered

📲 Follow the hosts: Alani: @alanixfit Caroline: @carolineanz_fit
Kate: @_kaitcfit

The new year is coming and everyone's talking about fresh starts and fitness goals. But here's the truth: most people go from zero to 100, burn out by February, and feel like they failed. This episode is all about building fitness habits that actually stick.

We're talking about setting realistic goals, celebrating small wins, finding what works for your actual life, and accepting that progress isn't always linear. Whether you're brand new to the gym or getting back on track after the holidays, this one's packed with honest advice on making consistency a lifestyle without the all-or-nothing mindset.

Plus, we're covering why waiting for the perfect time is holding you back, how to navigate setbacks without spiraling, and the importance of finding your why when motivation runs low. No quick fixes, no extreme diets... just real strategies that helped us build sustainable routines we can actually maintain.

Don't wait until January 1st. Start today, start tomorrow, and remember: one day closer is progress.

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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

The holidays are here and it's time to update that wish list. Whether asking for gifts or shopping for the gym girl in your life, this episode covers everything from kitchen essentials to workout gear, supplements, and home upgrades that actually support your fitness goals.

We're breaking down our favorite air fryers, meal prep containers, protein powder recommendations, lifting accessories, and those little purchases that make a huge difference in staying consistent. From beginner-friendly gym essentials to splurge-worthy investments, this guide has something for everyone who loves strength training, meal prep, and building a lifestyle around getting stronger.

Plus, we're sharing life updates on engagements, wedding planning, getting cycles back, and navigating growing seasons post-show. This one's packed with real recommendations we actually use and love – no fluff, just honest opinions on what's worth the money.

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 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 💖

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

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