Plant Empowered Fitness

Welcome to Part 2 of our inspiring roundtable with plant-based bodybuilders Donnie, Miaya, and Jovina!

In this episode, we dive deep into the real-life, nitty-gritty challenges of prepping for a bodybuilding show after 40.

The athletes get candid about:

• The #1 hardest part of prep (it's not just the workouts!)
• How they handle hormones, bloating, and body dysmorphia.
• Simple, brilliant hacks for traveling and eating at restaurants while staying on plan.
• How to deal with family food comments ("you're eating rabbit food!")
• "No-cook" and "keep it simple" strategies to stay consistent when life gets busy.
• Their future plans for hitting the stage again in 2026!

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Coach Tamara Marie sits down with three plant-based athletes — all over 40 — who proved to themselves (and everyone watching) that strong, feminine, and healthy is absolutely possible without meat and without harsh crash diets. 

In this episode, Coach Tamara Marie interviews three first-time competitors stepping on bodybuilding stages — plant-based, natural, and stronger than ever.:

• Donnetta Moss-Gardner, Age 58 (Bikini)
• Jovina Clark, Age 46 (Figure)
• Miaya Patterson, Age 43 (Wellness)

We talk about:
 🔥 Deciding to compete for the first time in your 40s and 50s (and shutting down “you’re too old” or “you’ll look manly” comments)

 🌿 How they build muscle and hit their protein goals on a vegan / plant-based diet

 🥗 Go-to high protein meals they actually eat (from seitan “steak" 🥩to air-fried fava fries 😋🍟)

 💪🏾 Turning grief, stress, health scares, and hormone changes into motivation instead of excuses

 🏆 What it’s really like getting on stage in bikini, figure, and wellness divisions as natural, plant-based athletes

You do NOT have to be a competitor to get value from this convo.

If you’re 35+ and you want to:
 – tighten your waist
 – build muscle tone
 – feel strong again (without starving or living on a StairMaster)

 …this episode is for you.

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In this episode of the Plant Empowered Fitness podcast, host Tamara Marie sits down with the inspiring Donnetta Gardner, a 56-year-old vegan bodybuilder. 

Donnetta shares her incredible fitness journey, proving that age is just a number when it comes to achieving peak physical condition. 

Despite starting her bodybuilding journey in her 50s, Donnetta is in the best shape of her life and is a testament to the transformative power of a plant-based diet and dedicated fitness routine. 

In this episode we discuss: 

🔥How Donnetta began her bodybuilding journey at age 55 and the remarkable progress she’s made 
🌿The impact of transitioning from vegetarian to vegan on her health, including reduced sinus infections and overall well-being 
💪🏽 The challenges and strategies of preparing for bodybuilding competitions, including nutrition, training, and managing protein intake on a vegan diet 
🌞 Tips on how to maintain your physique and stay fit & healthy 

Guest Info: Donnetta Moss-Gardner 
IG: https://www.instagram.com/fitandfiercewithdonnie 
Plant Empowered Fitness Website: plantempoweredfitness.com 🌿 ------------------------------------------------------------------------------------------------- 
Are you ready to get in the best shape of your life? 🌱💪🏽 
➡️Apply for 1:1 Coaching @ https://www.plantempoweredfitness.com/apply 

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Vegan bodybuilder Katelin Bridges talks about her journey to becoming a healthy vegan after having a child and eating a low-protein ominvore diet.

She shares...
😳 her biggest mistake going vegan
🌱her favorite plant-based protein sources
👍🏽how to be successful when pursuing fat loss long-term

You'll also here about her experience going from a fit vegan mom to bodybuilder and why she wants to go pro 💪🏽🏅

Guest Info
Katelin Bridges
Instagram: @buffveganbarbie

Resources Mentioned
🔗Plant-Based Protein Calculator
🔗Macro Tracking App
🔗Game Changers Documentary

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In this episode, I chat with IFBB Bikini Pro Bodybuilder Natalie Matthews  about the best way to train if you want to grow your glutes 🍑

In this episode, we discuss:

• The #1 reason most women fail to grow their glutes, even if they're training consistently and eating a healthy diet 🙃
• What Natalie's been up to during her off-season and when she plans to compete next
• The top 5 exercises she recommends as an IFBB pro bikini bodybuilder to target all areas of the glute muscles for a nice shape

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In this episode, we tackle the often whispered-about topic: Why does it seem so much harder to stay fit as we get older, especially after hitting the big 4-0? 

Whether you've been nodding along to discussions about anti-aging or you're starting to notice those subtle shifts in your body's response to your usual routines, this episode is packed with the information you've been seeking.

Episode Highlights:

• Understanding the Aging Process: Insight into how our bodies change after 40 and why these changes make staying fit feel more challenging. 🕰️🧬
• Nutritional Needs and Changes: Exploring optimal plant-based nutrition and how it can counteract some aging effects. 🥦🍇
• Exercise Adaptations: Practical tips on adapting your workout routines to match your body's evolving needs. 🏋️‍♀️🧘‍♀️
• Mental and Emotional Health: The importance of addressing the whole self, including mental and emotional wellbeing, as part of your fitness journey. 💆‍♀️💖

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In this episode, our host, Tamara Marie, shares her daily supplement stack that helps her stay fit and lean year-round as a vegan bodybuilder over 40.

Supplements aren't magic 🪄, but they can complement a healthy lifestyle.

And when we reach a certain age, certain high-quality supplements can help give us the edge to perform the things we need to do consistently to get and stay healthy.

I'm sharing the supplements I take that are key to building strength, muscle recovery and sleep quality.

I also cover how I get Omega 3-s without the need for fish oil 🐟🛢️as well as minerals that are vital for women 40+--especially if you're following a plant-based diet.

Resources Mentioned:

• The Plant-Based Athlete by Robert Cheeke
• BMC Complementary Medicine and Therapies
• Journal of the International Society of Sports Nutrition

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In this episode, I share an often overlooked supplement that I started taking when I started bodybuilding at age 40.

It's known for its remarkable benefits in maintaining a lean physique year-round--and it's not just for gym bros.

I share all the benefits, the science behind it, and how women can leverage this supplement to combat the physical changes that come with aging.

Key Points Discussed:

• The supplement's role in enhancing strength, power, and recovery
• Its impact on brain health, reducing fatigue, and improving exercise performance
• The significance of the supplement in supporting bone health, especially in women over 40
• How it aids in weight management by promoting lean muscle mass

Sources Mentioned:

• International Society of Sports Nutrition
• Journal of Strength and Conditioning
• General Clinical Psychopharmacology

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In this episode, host Tamara Marie continues her conversation with client, Amanda, sharing a tale of resilience, health, and the unexpected turns life can take.

🔥 Key Topics Discussed:

• Amanda's Health Journey: From seeking help in her forties to facing a shocking health diagnosis, Amanda's story is one of bravery and self-awareness. Learn how she navigated the challenges that came with her diagnosis and what it meant for her fitness and health goals.
• The Power of Mindset: This episode delves deep into the importance of a positive and resilient mindset in overcoming health scares and the role of fitness and nutrition in recovery.
• Plant-Based Nutrition's Role: Discover how Amanda's commitment to a vegan lifestyle impacted her health journey and how it might have prepared her body for the challenges it faced.
• Community and Support: Amanda's story highlights the indispensable role of having a supportive community and professional guidance during times of health crises.
• Recovery and Adaptation: Learn about the process of recovering from major surgery, the adjustments needed in fitness routines, and the psychological aspect of adapting to a "new" body.
• Looking Ahead: Amanda shares her aspirations for the future, emphasizing the importance of health, fitness, and the power of a supportive community in navigating life's hurdles.

🌟 Why You Should Listen:

This episode is a testament to the strength and resilience inherent in all of us. Amanda's journey from facing a life-altering diagnosis to fighting back with the help of plant-based nutrition, fitness, and a strong support system is truly inspiring. Whether you're dealing with your own health challenges, looking to improve your fitness, or simply in need of a story of hope and determination, this episode is for you. It's a powerful reminder that with the right mindset, support, and lifestyle, we can overcome almost anything.

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In this episode of the Plant Empowered Fitness podcast, host Tamara Marie interviews her client Amanda, who shares her fitness journey and transition to a plant-based diet.

Amanda discusses her initial skepticism about the coaching program and her proactive health approach. She recounts how she noticed positive changes in her body, which were confirmed by her physiotherapist and chiropractor.

Amanda and Tamara talk about the importance of setting small goals, maintaining consistency, and the value of walking as exercise. Amanda's story highlights the significance of trusting the process and making gradual, sustainable changes for improved health and well-being.

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Do you want support to reach your fitness & nutrition goals?
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