The GymGirl Podcast

The Gym Girl Podcast

Season 4, Episode 9 — Season Finale

Is Your Cardio Actually Working? How to Measure Progress Beyond the Scale

We made it, Gym Girls! This is officially the Season 4 finale of The Gym Girl Podcast!

Throughout this season, I’ve focused on how we can use cardio effectively without overtraining, sacrificing muscle, or treating exercise like punishment. For our final episode, I’m bringing everything together by asking one important question: Is your cardio actually working?

In this episode, I’m talking about why the scale shouldn’t be the only way we measure progress. As a natural bodybuilder, I pay attention to my endurance, strength, recovery, energy, body composition, and overall performance not just my weight.

I also discuss how to recognize when your cardio routine truly needs to change versus when you simply need to stay consistent and give your body more time to respond.

In This Episode, I Cover:

* How to measure cardio progress beyond the scale
* Signs that your cardiovascular fitness is improving
* Why recovery and strength matter
* Body composition versus body weight
* When it may actually be time to adjust your cardio
* Why you shouldn’t change a routine that’s already working
* How I evaluate progress as a natural bodybuilder
* Why sustainable cardio will always beat using exercise as punishment

Final Gym Girl Challenge

For our final challenge of Season 4, I want you to do a Cardio Check-In.

Ask yourself: What cardio am I doing? Why am I doing it? Does it support my current goal? Is my endurance improving? Am I recovering well? And most importantly—can I realistically maintain this routine?

My Season 4 Takeaway

If there’s one thing I want you to remember from this season, it’s this:

Cardio is a tool, not a punishment.

You don’t have to do the most. You don’t have to follow every fitness trend, and you don’t have to completely exhaust yourself for your workouts to count.

Train with purpose. Fuel with purpose. Recover with purpose. And stay consistent.

Thank you to everyone who listened, shared, and joined me throughout Season 4 of The Gym Girl Podcast. That’s officially a wrap, Gym Girls!

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In this episode, I’m talking about how I adjust cardio depending on my fitness goals. The cardio I use when I’m focused on building muscle doesn’t necessarily look the same as the cardio I use when I’m trying to lose body fat.

As a natural bodybuilder, my goal is never just to make the number on the scale smaller. I’ve worked hard to build muscle, so when I’m leaning out, I want to preserve as much of that muscle as possible.

I discuss why cardio can still have a place during a muscle-building phase and how I use lower- to moderate-intensity cardio to support my cardiovascular health without taking away from my weight training and recovery.

I also explain how my approach changes during a fat-loss phase. Instead of immediately jumping into excessive amounts of cardio, I believe in starting conservatively and making gradual adjustments based on progress.

In This Episode, I Cover:

* How cardio should change based on your current fitness goal
* The role of cardio during a muscle-building phase
* How cardio can support fat loss without sacrificing muscle
* Why resistance training should remain a priority while cutting
* Why I gradually increase cardio instead of starting with excessive amounts
* How I approach cardio as a natural bodybuilder
* Why recovery still matters during a fat-loss phase
* The importance of not copying someone else’s contest-prep cardio routine

This Week’s Takeaway

My biggest takeaway is simple:

Your cardio should serve your goal—not compete with it.

When I’m building muscle, I want cardio to support my conditioning while allowing me to train hard and recover.

When I’m losing body fat, I can gradually use cardio to increase my activity and energy expenditure while continuing to prioritize strength training, protein, nutrition, and recovery.

Gym Girl Challenge

This week, I want you to identify your number-one fitness goal right now.

Are you building muscle, losing body fat, improving endurance, or maintaining?

Once you identify that goal, take a look at your current cardio routine and ask yourself:

Is my cardio actually helping me reach my goal—or is it competing with it?

Fitness isn’t about doing as much cardio as possible. It’s about doing the right amount for the goal you’re trying to achieve.

Keep lifting, keep moving, and keep training with purpose.

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In this episode, I’m talking about one of the simplest and most underrated forms of cardio: walking.We often associate an effective cardio workout with running, HIIT, the StairMaster, or anything that leaves us completely exhausted. But as a natural bodybuilder, I’ve learned that harder doesn’t always mean better.Walking can be an incredibly useful tool for increasing daily activity, supporting fat-loss goals, improving cardiovascular health, and staying active without creating the same recovery demands as more intense forms of cardio.In this episode, I explain why walking absolutely counts as cardio, how it can support fat loss, and why I like incorporating lower-intensity movement alongside my weight training. I also talk about daily step goals, whether 10,000 steps is really necessary, and how to gradually increase your activity without turning walking into another form of punishment.

In This Episode, I Cover:

• Why walking counts as cardio
• How walking can support fat loss
• Walking versus higher-intensity forms of cardio
• Why I like walking as a natural bodybuilder
• How walking can complement weight training
• The truth about the 10,000-step goal
• How to increase your daily movement without overtraining
• Why simple, sustainable movement can be so effective

This Week’s TakeawayYou don’t have to completely exhaust yourself for cardio to be effective.Walking may seem simple, but when it’s combined with consistent strength training, proper nutrition, adequate protein, and recovery, it can become a powerful part of your fitness routine.Simple works when you’re consistent with it.Gym Girl ChallengeThis week, I’m challenging you to take three intentional 20- to 30-minute walks.Don’t obsess over calories burned or how fast you’re going. Just move and pay attention to how your body feels.The goal is to find movement you can realistically continue doing week after week.

If you enjoyed this episode, subscribe to The Gym Girl Podcast, leave a review, and share it with another Gym Girl who needs the reminder that cardio doesn’t have to leave you completely exhausted to count.Keep lifting, keep moving, and keep training with purpose.

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Welcome back to The Gym Girl Podcast!

In this episode, I'm answering a question that comes up often: How do you know when it's time to change your cardio routine?Many people believe they need to constantly switch up their workouts to keep seeing results, while others stick to the exact same routine for years. The truth is, neither approach is always the right answer.In this episode, I explain why your body adapts to exercise over time, what a fitness plateau really is, and how to recognize when your cardio routine is no longer supporting your goals. I also share simple ways to progress your cardio without feeling like you have to spend hours in the gym.As a natural bodybuilder, I talk about how my cardio changes depending on whether I'm building muscle or preparing for a competition. My cardio is never random or based on guilt; it's always part of a plan that supports my overall training goals.Most importantly, I remind you that fitness isn't about constantly chasing the next workout. It's about staying consistent and making intentional changes when they're truly needed.

In This Episode, I Cover:

• How to know when it's time to change your cardio routine
• Why your body naturally adapts to exercise
• What a fitness plateau really means
• Simple ways to make your cardio more effective
• How I adjust my cardio throughout different phases of bodybuilding
• Why consistency is more important than constantly changing workouts

This Week's TakeawayYour body doesn't need constant confusion—it needs consistent, purposeful training. Don't change your cardio routine just because you're bored or impatient. Make adjustments when they align with your goals and help you continue making progress.Gym Girl ChallengeThis week, take a close look at your cardio routine and ask yourself:

• Is my current routine still challenging me?
• Does it support my fitness goals?
• Am I making changes with purpose, or am I simply chasing something new?

Use your answers to make thoughtful adjustments that support your long-term success.If you enjoyed this episode, I'd love for you to subscribe to The Gym Girl Podcast, leave a review, and share it with another Gym Girl who's working toward building a stronger, healthier lifestyle.Until next time, keep showing up, stay consistent, and remember that lasting results come from trusting the process not constantly starting over.

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In this episode, I’m breaking down one of the most debated topics in fitness: fasted cardio. Does exercising on an empty stomach actually help you burn more fat, or is it simply another fitness myth?

As a natural bodybuilder, I’ve heard every opinion imaginable about fasted cardio. In this episode, I separate fact from fiction by discussing what the research says, who may benefit from fasted cardio, and why there isn’t a one-size-fits-all approach.

I also share how I personally use fasted cardio in my training and why my priority is always protecting the muscle I’ve worked so hard to build while supporting my overall fitness goals. More importantly, I explain why consistency, proper nutrition, and recovery will always have a greater impact on your results than trying to find the “perfect” cardio strategy.

In This Episode, I Cover:

* What fasted cardio is
* What the latest research says about fasted cardio and fat loss
* Whether fasted cardio helps preserve or reduce muscle mass
* Who may benefit from exercising before breakfast
* When eating before cardio may improve your performance
* How I personally incorporate fasted cardio into my bodybuilding routine
* Why consistency matters more than following fitness trends

This Week’s Takeaway

The biggest lesson I want you to remember is that there isn’t a magic formula for fat loss. Whether you choose to do cardio before or after eating, your long-term results will come from staying consistent with your training, eating enough protein, prioritizing recovery, and creating healthy habits you can maintain.

Gym Girl Challenge

This week, I challenge you to try both approaches. Complete one low-intensity cardio session before breakfast and another after eating. Pay attention to your energy, performance, and recovery, then decide which approach works best for your body and your lifestyle.

If you enjoyed this episode, I’d love for you to subscribe to The Gym Girl Podcast, leave a review, and share it with another Gym Girl who’s working toward becoming stronger, healthier, and more confident in her fitness journey.

Until next time, keep showing up, keep training smart, and remember that lasting results are built through consistency not shortcuts.

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Welcome back to The Gym Girl Podcast!

In this episode, I'm breaking down one of the biggest cardio debates in the fitness world: steady-state cardio versus HIIT. As a natural bodybuilder, I know how important it is to choose cardio that supports my goals without compromising the muscle I've worked so hard to build.I explain the differences between these two styles of cardio, the benefits of each, and how I decide which one fits my training. I also share why recovery matters just as much as intensity and why the "best" type of cardio depends on your individual goals; not what's trending on social media.For me, steady-state cardio is the foundation of my routine because it helps me stay conditioned while allowing me to recover and perform my best during weight training. However, HIIT can also be a valuable tool when used strategically.

In This Episode, I Cover:

• The difference between steady-state cardio and HIIT
• The benefits and challenges of each training style
• Which type of cardio is better for preserving muscle
• How I approach cardio as a natural bodybuilder
• Why your goals should determine your cardio routine; not fitness trends

This Week's TakeawayThere isn't one perfect type of cardio for everyone. The best cardio is the one that supports your goals, fits your lifestyle, and allows you to recover so you can continue making progress.If you enjoyed this episode, be sure to subscribe to The Gym Girl Podcast, leavea review, and share it with another Gym Girl who's working toward becoming stronger and healthier.

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In this episode, I’m tackling a question that I think every fitness enthusiast, bodybuilder, and gym girl has asked at some point:

How much cardio is too much cardio?

As a natural bodybuilder, I’ve learned that pushing myself harder isn’t always the answer. There was a time when I believed that if I wanted faster results, I simply needed to do more cardio, spend more time in the gym, and work harder every day. Over time, I realized that progress isn’t just about how much work you can do; it’s also about how well you recover from that work.

In this episode, I explain the difference between being disciplined and overtraining. While consistency is one of the most important habits you can develop, constantly pushing your body beyond its ability to recover can actually slow your progress and increase your risk of burnout.

I also share the warning signs I pay attention to in my own training, including declining strength, constant fatigue, poor sleep, excessive soreness, and losing the excitement I once had for working out. These are often signs that my body is asking for recovery not more cardio.

One topic I’m especially passionate about is what I call the “cardio trap.” It’s easy to believe that if progress slows, the answer is to keep adding more cardio. But I’ve learned that more exercise isn’t always the solution. Sometimes the smartest thing you can do is step back, recover, and trust the process.

Throughout this episode, I encourage you to stop viewing cardio as punishment and start using it strategically to support your long-term goals. Fitness should improve your life not leave you feeling exhausted every single day.

In This Episode, I Cover:

* How to recognize the difference between dedication and overtraining
* Why recovery is just as important as your workouts
* The most common signs that you may be doing too much cardio
* Why constantly adding cardio isn’t always the answer during a fat-loss phase
* The importance of listening to your body instead of chasing exhaustion
* How I approach cardio and recovery as a natural bodybuilder
* The difference between training with purpose and exercising out of guilt

This Week’s Takeaway

One of the biggest lessons I’ve learned is that recovery isn’t a sign of weakness; it’s part of becoming stronger.

Doing more cardio doesn’t automatically mean you’ll get better results. Your body needs time to repair, rebuild, and adapt. When you learn to balance hard work with proper recovery, you’ll make more consistent progress while protecting the muscle you’ve worked so hard to build.

Gym Girl Challenge

This week, I want you to complete a personal recovery audit.

At the end of each day, rate these five areas on a scale of 1 to 5:

* Energy
* Strength
* Sleep
* Soreness
* Motivation

At the end of the week, look for patterns. Don’t judge yourself; just become more aware of what your body is telling you. The better you understand your body’s signals, the better you’ll be able to train for long-term success.

If you enjoyed this episode, I’d love for you to subscribe to The Gym Girl Podcast, leave a review, and share it with another Gym Girl who needs the reminder that more isn’t always better.

Until next time, keep showing up, train with purpose, prioritize your recovery, and remember; you don’t become stronger by constantly pushing your limits. You become stronger by finding the balance between challenging yourself and allowing your body the time it needs to grow.

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In Episode 2, I’m answering another question I hear all the time:

Should you do cardio before or after lifting weights?

The answer isn’t necessarily as simple as choosing one or the other.

In this episode, I explain why the order of your workout can matter depending on your fitness goals. If you’re focused on building muscle and maintaining strength, you may want to approach cardio differently than someone training primarily for endurance.

I also discuss what happens when you perform intense cardio before lifting weights, why your energy levels and training performance matter, and how cardio can be strategically used after strength training.

Of course, we also have to talk about fat loss.

Does doing cardio after lifting automatically burn more fat? Is there really a “perfect” time to do cardio if your goal is losing weight?

I break down why fat loss is much bigger than simply deciding whether to step on the treadmill before or after picking up the weights.

As a natural bodybuilder, preserving muscle is extremely important to me. In this episode, I share how I personally structure my cardio around my resistance training and why I sometimes prefer dividing my cardio instead of completing one long, exhausting session.

I also discuss one of the biggest mistakes I see people make: using cardio as punishment.

Cardio should have a purpose.

It should support your goals.

And most importantly, it should be something your body can actually recover from.

In This Episode, I Cover:

* Whether you should perform cardio before or after lifting weights
* Why your primary fitness goal should determine your workout order
* How intense cardio can affect strength training performance
* What the research says about combining cardio and resistance training
* Whether cardio timing really matters for fat loss
* Why maintaining muscle should still be a priority during a fat-loss phase
* How I personally structure cardio as a natural bodybuilder
* Why I sometimes divide my cardio sessions
* The difference between strategic cardio and using exercise as punishment
* How to determine whether your cardio routine is helping or hurting your progress

This Week’s Takeaway

The biggest question isn’t simply whether you should do cardio before or after lifting weights.

The real question is:

What are you training for?

If building or maintaining muscle is your priority, give your resistance training the energy and attention it deserves.

If improving endurance is your primary goal, cardio may need to come first.

The goal is to create a training routine that supports your individual goals instead of following fitness rules that may not apply to you.

Gym Girl Challenge

This week, I challenge you to evaluate your current workout routine.

Ask yourself:

What is my primary fitness goal?

Am I giving that goal the best of my energy?

And is my cardio helping my training or hurting it?

Pay attention to your strength, energy levels, recovery, and overall performance this week.

The more you learn about your body, the better you can train it.

If you enjoyed this episode, subscribe to The Gym Girl Podcast, leave a review, and share this episode with another Gym Girl who’s trying to find the right balance between cardio and strength training.

Until next time, keep lifting, keep moving, and keep learning how to train smarter; not just harder.

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Welcome back to Season 4 of The Gym Girl Podcast! I’m so excited you’re joining me for this brand-new season because we’re diving into one of the most misunderstood topics in fitness: cardio.

As a natural bodybuilder, I’ve learned that cardio isn’t something to fear. It’s a tool that can help us become healthier, improve our endurance, and lose body fat while preserving the muscle we’ve worked so hard to build. Unfortunately, many people either avoid cardio because they’re afraid of losing muscle or they overdo it and end up exhausted, burned out, and frustrated with their results.

In this first episode, I define what cardiovascular exercise actually is and explain why it plays an important role in overall health and bodybuilding. I also tackle one of the biggest myths in the fitness industry; that cardio automatically causes muscle loss. The truth is much more nuanced, and I share what really leads to muscle loss during a fat-loss phase.

I also walk you through five practical strategies I use to make cardio work for me instead of against me. We talk about prioritizing resistance training, choosing the right type of cardio, eating enough protein, properly fueling workouts, and giving your body the recovery it needs to continue building strength and maintaining muscle.

Finally, I discuss the warning signs of overtraining and explain why more cardio isn’t always better. Sometimes the most productive thing you can do is recover.

In This Episode, I Cover:

* What cardio is and why it’s important
* The biggest myths about cardio and muscle loss
* Why natural bodybuilders should include cardio in their training
* Five ways to perform cardio without sacrificing muscle mass
* Common signs that you may be overtraining
* My Gym Girl Challenge for the week to help you build sustainable habits

This Week’s Takeaway

I want you to remember that cardio isn’t your enemy. When it’s programmed correctly and combined with strength training, proper nutrition, and adequate recovery, it can help you become leaner, healthier, and stronger without costing you the muscle you’ve worked so hard to build.

Gym Girl Challenge

This week, I challenge you to stop focusing only on how many calories you burn. Instead, commit to moving your body consistently, prioritizing your strength training, eating enough protein, staying hydrated, and getting quality sleep. Those habits will always take you further than trying to outwork your nutrition with endless cardio.

If you enjoyed this episode, I’d love for you to subscribe, leave a review, and share it with another gym girl who’s working toward her fitness goals. Your support helps me continue creating content that educates, motivates, and reminds women that we can train hard while also training smart.

Until next week, keep showing up, trust the process, and remember; progress comes from consistency, not perfection.

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In this season finale of The Gym Girl Podcast, I’m closing things out with so much gratitude and honestly… a full heart. This episode is all about the lessons I’ve learned this season; inside the gym, outside the gym, and everywhere in between.

I talk about how discipline has become a form of self-respect for me, not something that restricts me. I share how early-morning leg days, heavy lifts, and even the days I struggled to get moving taught me more about who I’m becoming. And I open up about what it really looks like to chase the version of myself I know is possible; the stronger, more grounded “her” I’m working toward every single day.

This episode is my reminder to myself, and to you, that fitness isn’t just about building muscle. It’s about building a stronger mind, a better routine, and a deeper connection to your purpose.

💬 What I Share in This Episode
•The biggest lessons I learned this season about consistency and discipline
•How I build routines that support my goals even when life gets busy
•Why recovery weeks and reset weeks matter just as much as training
•How my identity as a natural bodybuilder shapes the way I show up daily
•What I hope you carry with you until next season begins


🔥 My Closing Message

Becoming “that girl” is possible for all of us. It’s not about perfection; it’s about showing up even when you’re tired, adjusting your plan without abandoning your goals, and giving yourself grace while staying committed.

Thank you so much for listening this season, sharing episodes, sending me messages, and growing with me. I promise next season will be even better; deeper conversations, more structure, more workouts, and more real talk.


🎧 Call to Action

If you enjoyed this season:
•Revisit your favorite episode
•Share this finale with someone who needs encouragement
•Follow along with my weekly workouts
•Send me your questions and topic ideas for next season

Become a supporter of this podcast: https://www.spreaker.com/podcast/the-gymgirl-podcast--5845042/support.

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