Not Just Gym Girls

In this episode, we're unpacking the beliefs so many women have been taught to accept; that confidence, happiness, health, and even self-worth are things we have to earn by changing our bodies. We'll talk about how chronic dieting, body image struggles, perfectionism, and all-or-nothing thinking often have much deeper roots than the number on the scale, and why your body has likely been...

In this episode, we're talking about the impact social media has on body image, why comparing yourself to your past self can keep you feeling stuck, how to navigate the changes that naturally come with different seasons of life, and what it actually means to build confidence that isn't dependent on your body looking a certain way. If you've ever felt like you're constantly chas...

In this episode, we're diving into how eating enough improves many aspects of health including your digestion, sleep, workout performance, and so much more. We also discuss why chronic under-fueling can leave you feeling tired, anxious, bloated, and constantly thinking about food. In a fitness industry that often focuses solely on fat loss, we're highlighting the importance of supporting...

In this episode, we're talking about the identity shift that often comes when your goals evolve, and why letting go of an old version of yourself can feel both uncomfortable and necessary. We dive into why goal changes feel uncomfortable and how to navigate the space between who you were and who you're becoming. Whether your priorities have shifted due to health, relationships, career ch...

In this episode, we're breaking down the often-overlooked signs of under-fueling and why it doesn't always look like extreme dieting or eating as little as possible. We discuss how chronic under-eating can impact your energy, workouts, recovery, sleep, mood, hunger cues, and hormonal health, while sharing personal experiences and practical ways to identify if your body is asking for more...

In this episode of the Not Just Gym Girls podcast, we’re talking all about navigating fitness as a busy mom and why taking care of your health can feel so much harder in this season of life. We dive into the mental load moms carry, along with the pressure of society to “bounce back”. We also break down how to redefine success when your schedule, priorities, and energy levels look different than th...

In this episode we’re talking about the nutrition advice we genuinely wish more women heard sooner. From chronic dieting and food obsession to under-eating, perfectionism, and the pressure to constantly “earn” your food, we’re breaking down the harmful beliefs that so many women have been conditioned to normalize. We also dive into why true health is about so much more than calories and macros, ho...

In this episode, we break down what actually drives progress in the gym and what tends to overcomplicate it. We cover the importance of progressive overload, adequate nutrition, recovery, and consistency, while also discussing common habits that often stall progress like under-fueling, extreme deficits, and constantly changing your routine. This episode is a reminder that sustainable results are b...

In this episode, we’re joined by Dr. Nicole Turnbow, owner and founder of Body in Motion to talk about the intersection of strength training, injury prevention, and physical therapy. We break down the most common injuries and patterns she sees in active women and how to navigate training while dealing with pain. This conversation gives you a better understanding of how Nicole’s approach to physica...

In this episode, we’re unpacking the belief that your worth is tied to your body. We are talking about where this belief actually comes from, how it impacts your day-to-day life, and why it keeps you frustrated. We walk through how confidence isn’t actually coming from your body, and we discuss how to start separating your identity from your appearance and build a version of you that isn’t depende...

In this episode, we share our transition from IIFYM to a mindful/intuitive eating approach. We share our own experiences in how IIFYM helped us, until it didn't and eventually became more rigid. We break down the key differences, common signs you may be stuck in a macro-focused mindset, and how we shifted our approach. This episode is meant to help you find a balance between structure and fle...

In this episode, we’re sharing our biggest hot takes on the health and fitness industry, and some of them might challenge what you’ve been told. From why you don’t need to track your macros or chase more discipline, to why it might not be as serious as you think, we’re breaking down what actually moves the needle. We talk about how food freedom and caring about your health can coexist, and why som...

In this episode, we’re breaking down the lessons we learned from dieting too hard and how it impacted more than just our weight. From gut and hormone issues to shifts in mood, energy, and mental health, we’re sharing the downstream effects that chronic dieting can have over time. We also talk about how it started to take over our lives; missing out on social events, stressing over food, and consta...

In this episode, we're breaking down what actually supports digestion. From building balanced meals to simple daily habits, this episode is about understanding how digestion plays a role in your energy, hunger cues, and recovery. We discuss how your habits and patterns such as under-fueling, eating in a rush, or high stress can contribute to digestive issues. We hope this episode helps you be...

In this episode we're breaking down the common belief that workouts need to feel brutal to be effective. We chat about where this mindset stems from, like diet culture, social media, and the pressure to “earn” results. We discuss what actually drives change, and why constantly pushing your body can backfire and lead to burnout, especially when it comes to hormones, stress, and sustainability....

In this episode of Not Just Gym Girls, we’re reflecting on our first two years in business and the biggest takeaways that came with building something from the ground up. We talk about why entrepreneurship ends up being one of the biggest personal development journeys you can go through, the importance of having a supportive community around you, and the reality of content creation and the behind-...

In this episode, we’re breaking down one of the most common questions we hear about reverse dieting: which macro actually increases first, carbs, fats, or protein? We walk through the real goal of a reverse diet is, adjusting macros, the biggest mistakes people make during a reverse, and how to know if your metabolism is actually responding. Most importantly, we talk about why reverse dieting isn’...

In this episode, we are joined by Sports Dietitian Katie Regan to break down amenorrhea, under-fueling, and what’s really happening hormonally when you lose your cycle. We unpack why total energy intake matters more than most women realize, and how chronic stress and dieting history can quietly suppress your cycle. Katie explains what amenorrhea actually is, why it’s not just about being “too lean...

In this episode, we’re talking about how to eat enough without feeling like you have to track every single bite forever. We share our perspective on tracking; when it’s useful, when it becomes a crutch, and why the goal isn’t lifelong food tracking but long-term awareness. We break down why so many women unintentionally under-eat, how that affects metabolism, hormones, energy, and fat loss, and th...

Food guilt is something so many of us experience, often without even realizing how much it’s influencing our choices. In this episode, we talk about where guilt around food comes from, why it can be so hard to break, and how it quietly impacts both your mindset and your body. We share personal anecdotes and honest conversations around our own experiences with food and guilt, and what helped us mov...

Progressive overload is one of the most commonly discussed principles in strength training, yet it’s often misunderstood. In this episode, we clarify what progressive overload actually means, why it isn’t about lifting heavier every week, and how progress is meant to unfold over time. We’ll break down the many ways adaptation can happen beyond increasing load, including improvements in form, contr...

In this episode, we break down how to approach training, nutrition, and recovery when you’re sick. We dive into how to decide when movement is appropriate, how to fuel yourself when appetite is off, and what actually supports recovering. We also address the mindset shift required to step back without abandoning consistency, and speak on rest being apart of a sustainable health journey. STRIVE FOR...

In this episode we're chatting about the habits that changed our relationship with our bodies. Not through weight loss or forced confidence, but through how we showed up for ourselves daily. We talk about letting go of constant body checking, punishment-based fitness, and food rules, and how to shift the focus to sustainable, health-forward habits. This isn’t about loving your body all the ti...

The new year tends to amplify diet culture, making it seem like a calorie deficit is the default way to start the year. In this episode, we break down why that narrative isn’t true and why restriction isn’t a prerequisite for progress. We talk about the mental, physical, and hormonal costs of constantly “starting over,” and what it looks like to choose routines that actually support your life. Thi...

In this episode we're chatting about why the holidays aren’t the problem, the pressure around them is. We’re talking about why so many women start feeling anxious or on edge before the holidays even begin, and where that heaviness actually comes from. This isn’t about damage control, being “good,” or fixing yourself before January, but instead it’s about understanding how diet culture, compar...