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

Dating when your life revolves around the gym comes with its own unique set of challenges. From bringing meal prep to dinner dates to explaining why you can't skip your workout, we're getting real about what it's like to navigate relationships as serious gym girls.

We share our experiences with partners who get it (and some who didn't), how to handle family dinners when you're in prep, and why communication is everything when your lifestyle doesn't look like everyone else's. Whether you're dealing with someone who doesn't understand why you need to eat every three hours or you're trying to figure out how to maintain your routine while building a relationship, we've been there.

We talk about the challenges of dating during bodybuilding prep versus off season, how to compromise without sacrificing your goals, and why the right person will support your fitness journey instead of making you feel guilty about it. Plus, we share some pretty funny stories about drinking energy drinks at parties and hiding meal prep on boats.

If you've ever felt like you had to choose between your relationship and your goals, or worried that your lifestyle is too much for someone to handle, this episode will remind you that you shouldn't have to shrink yourself for anyone. The right person will celebrate your dedication, not resent it.

Your fitness goals matter, and so does finding someone who gets that ✨

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 fitness industry is full of myths, marketing schemes, and quick fixes that promise results but keep you spinning your wheels. Today we're setting the record straight on 8 common fitness myths that we see everywhere on social media - from waist trainers to detox teas to the idea that you need to constantly switch up your workouts to "confuse" your muscles.

We break down the truth about fasted cardio vs fed cardio, why you can't spot reduce fat no matter how many crunches you do, and the real difference between "toning" workouts and actual strength training. Plus, we tackle the myth that soreness equals a good workout and explain why progressive overload beats muscle confusion every single time.

Whether you're wondering if you should train on your period, thinking about trying that detox tea you saw on Instagram, or believing that lifting heavy will make you bulky, this episode will save you time, money, and frustration by focusing on what actually works.

Stop falling for the pretty marketing and quick fixes. The truth about changing your body composition comes down to consistent strength training, proper nutrition, and patience - and we're here to explain exactly why these basics will get you further than any trending workout plan or miracle supplement.

Your results are waiting on the other side of focusing on what actually matters.

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