Girl Got Goals

If your gut has been sending SOS signals, this is your moment. In this empowering follow-up episode, we’re shifting from “What’s wrong?” to “Here’s how we fix it.” Get ready for a clear, actionable breakdown of what it really takes to heal your gut—from daily habits to nourishing foods to mindset shifts that support long-term transformation. No overwhelm, no complicated protocols… just practical s...

Your gut is talking… but are you listening? In this eye-opening episode, we’re diving deep (like, deep) into what’s really going on inside your digestive system—and why it might be throwing your energy, mood, skin, and goals completely off track. From sneaky everyday habits to common foods and stress triggers, we break down the hidden culprits that disrupt gut health and leave you feeling bloated,...

Your gut is constantly sending you signals — but are you listening? From brain fog and fatigue to unexpected skin issues, the signs of an unhappy gut aren’t always what you think. In this episode, we explore the subtle (and not-so-subtle) ways your digestive system tries to tell you it’s out of balance. Here’s what we’ll cover: • The top signs your gut microbiome might be struggling • How stress,...

Your gut does way more than just digest your food, it’s the command center for your immune system, mood, and overall well-being. In this episode, we dive deep into the world of gut health to uncover how your microbiome affects everything from your energy levels to your mental health. Join us as we break down: • What “gut health” actually means (and why it’s more than just probiotics) • How your gu...

🎙️ Episode 42 – Fix Your Form: Deadlifts, Shoulder Press, Lat Pulldowns & More (Listener Q&A) This week, we're diving into the inbox and tackling a listener-submitted form check Q&A! 💪 Whether you're lifting at home or hitting the commercial gym, good form is everything—and today, we're breaking down some of the most common technique questions lifters struggle with. In this episode, we cover: •...

In this episode, we're diving deep into the complex relationship between social media and body image. From perfectly posed selfies to the rise of filters and photo-editing apps, the digital world is shaping how we see ourselves—and not always in healthy ways. Join us as we explore: • How curated content affects self-esteem and body perception • The psychological impact of scrolling through “perfec...

It has officially been ONE year of the Girl Got Goals podcast! 🎉 In this special anniversary episode, we look back on our favorite moments, share the biggest lessons we have learned along the way, and reflect on the growth of our amazing community. We also give you a sneak peek into what is coming this year—special guest interviews, more empowering conversations, fresh topics on women’s health an...

In this heartfelt and empowering episode, we explore the incredible strength women carry throughout the different chapters of life. From navigating career challenges and relationships to embracing personal growth and self-care, we dive into the unique ways women can maintain their physical, mental, and emotional strength through it all. We’ll discuss: • The power of resilience and how women contin...

In this empowering episode, we’re diving deep into how women can optimize their strength training routines through the different phases of their menstrual cycle and throughout various life stages. Whether you're just getting started or you're a seasoned lifter, understanding how your body’s needs shift during different times can make all the difference in building strength, improving performance,...

Ready to stop guessing and start lifting with purpose? 💪 In this episode of Girl Got Goals we continue our Exercise Like A Girl series with part two, where we break down how to build a strength training plan that aligns with your goals, schedule, and body. Whether you’re brand new to weights or looking to take your workouts to the next level, we’ll cover the key components of effective programmin...

What does it really mean to "Exercise Like a Girl"? In this empowering episode, we break down the outdated stereotypes around fitness and femininity and explore what it actually looks like when women take ownership of their health, strength, and movement. From lifting heavy without fear, to honoring your cycle while training, to rejecting toxic gym culture—this episode is all about redefining what...

In this episode we demystify cardio as we dive deep into the science and strategy behind using cardio as an effective tool for fat loss. Whether you're a treadmill veteran or just lacing up your running shoes, understanding how cardio fits into your fat-loss plan can make a huge difference. We break down: • ✅ The benefits and drawbacks of different types of cardio (steady-state vs. HIIT) • 🧠 How...

In this no-fluff Q&A episode, your favorite hosts dive into one of the most asked-about topics: fat loss supplements. Which ones have real science behind them? Are there any worthy of your time and money? From caffeine and green tea extract to more advanced options, we break down what actually works—and what’s just marketing hype. But we don’t stop there. We also unpack the critical role hydration...

In this episode, we dive into two of the most debated topics in fitness: CHEAT MEALS and ALCOHOL. What exactly is a cheat meal? Is it a helpful tool or a slippery slope? And when it comes to drinks, can you still enjoy a cocktail or a cold beer and stay on track with your fat loss goals? We break down: • The difference between a planned indulgence and an all-out binge • Whether cheat meals can act...

In this episode, we're diving into the hormonal rollercoaster of the menopause transition and how it impacts your body composition. Why are you losing muscle and gaining belly fat — even though your habits haven’t changed? What role do estrogen, insulin resistance, and cortisol really play? And more importantly, what can you do about it? Join your hosts Kimberly Blalack and Marci Allen, certified...

In this episode, we dive into the often-overlooked connection between hormonal changes in perimenopause and menopause and their impact on mental health. From mood swings and anxiety to brain fog and depression, we unpack how fluctuating estrogen and progesterone levels can affect the brain and emotional well-being. With insights from medical experts and real-life stories, we shed light on why reco...

In this candid and empowering episode of Girl Got Goals, we unpack how intimacy and connection evolve during perimenopause and menopause. We’re diving deep into the emotional and physical shifts that can impact desire, communication, and closeness—not just for women, but for their partners too. From navigating hormone-driven mood swings to redefining what intimacy means in midlife, we’re getting r...

In this episode on Hormone Replacement Therapy (HRT), we tackle one of the most important and often misunderstood topics in women’s health. From perimenopause to post-menopause, we break down what HRT is, who it's for, and how it can impact everything from mood and metabolism to muscle growth and recovery. We also discuss the risks, benefits, and common myths surrounding hormone therapy, sharing b...

In this episode of Girl Got Goals, we dive deep into the top three female sex hormones—estrogen, progesterone, and testosterone—and how their levels shift during menopause and perimenopause. From mood swings and hot flashes to changes in libido and sleep, we’re unpacking the real impact of these hormonal shifts on everyday life. Whether you’re exploring HRT (hormone replacement therapy), curious a...

Is your body suddenly changing and you’re not sure why? Hot flashes, mood swings, weight gain, brain fog, and sleepless nights—it might be perimenopause, and you’re not alone!! In this series, we get real about what perimenopause actually is, the early symptoms to look out for, and how it affects your hormones, metabolism, and mindset. From fitness and nutrition tips to managing stress and advocat...

In this powerful episode, we sit down with one of our Hosts, Kimberly Blalack, a woman who has battled with thyroid issues since she was just 13 years old. For nearly four decades, she lived with the unknown, struggling with symptoms that went undiagnosed and misunderstood. Finally, at 50, she received the life-changing diagnosis of Hashimoto’s disease, a thyroid disorder that had been affecting h...

In this powerful episode, we sit down with one of our Hosts’, Kimberly Blalack, a woman who has battled with thyroid issues since she was just 13 years old. For nearly four decades, she lived with the unknown, struggling with symptoms that went undiagnosed and misunderstood. Finally, at 50, she received the life-changing diagnosis of Hashimoto’s disease, a thyroid disorder that had been affecting...

In today’s episode of Girl Got Goals we have an incredibly special guest, Certified Personal Trainer and NPC Bikini Athlete, Brenna Bertolino. She is a powerful example of strength and perseverance, and she’s here to share her journey with us. Brenna has gone from struggling with disordered eating to falling in love with bodybuilding, and today, she’s going to talk to us about her transformation,...

In this powerful episode of the Girl Got Goals Podcast, we dive deep into the root causes of perfectionism and how it can hold us back from living our best lives. From childhood experiences to societal pressures, we explore the underlying factors that fuel the desire for perfection and the impact it can have on our mental health, relationships, and overall well-being. We share personal stories fro...

In this episode of Girl Got Goals, we dive into the world of perfectionism — a trap that holds so many of us back from reaching our full potential. We discuss what perfectionism really means, the subtle ways it shows up in our lives, and the traits that define a perfectionist. From unrealistic expectations to the constant fear of failure, we break down how perfectionism can paralyze us, making it...