The GymGirl Podcast

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 tha...

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...

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...

This week on The Gym Girl Podcast, I am talking about something that every fitness girl goes through but rarely admits out loud: Should I stress about working out during Thanksgiving week? In this episode, I break down why the answer is no, and how giving yourself grace during the holidays can actually support your long-term fitness goals. I share my personal rule of intentionally choosing three w...

In today’s episode, I’m diving into one of the most important, and most overlooked, parts of creating a consistent fitness lifestyle: choosing what works for you. There’s no universal “right” day to start your week. Some people are Monday warriors. Others thrive starting on Sunday. And for many of us, life; careers, kids, travel, energy levels, doesn’t revolve around a traditional calendar. Your f...

In today’s episode, I slow things down and shift the spotlight to something we often overlook: our bodies. I talk about what it really means to be grateful for the body you have right now; not the one you’re working toward, not the one you used to have, but the one that gets you through every day. This conversation goes deeper than reps and macros. It’s a reminder that not everyone has the privile...

Welcome back to The Gym Girl Podcast! I’m your host, Nwanneka Tesy; natural bodybuilder, wellness competitor, and educator passionate about helping you train smarter, not harder. In this episode, I’m diving into the Top 10 mistakes people make when creating a workout split and how to avoid them. Whether you’re a new lifter or a seasoned competitor, these tips will help you build a plan that actual...

Welcome back to The Gym Girl Podcast! I’m your host, Nwanneka Tesy, natural bodybuilder and wellness competitor. Last week we talked about how to create a workout split that works for your body, mind, and goals. But once you’ve built that split, the next big question is: When should you change it? In this episode, I break down the key signs that it’s time to switch things up, including: •Why plate...

Episode Title:  Workout Split with Purpose Welcome back to The Gym Girl Podcast!  I’m your host,  Nwanneka Tesy.   I am a natural bodybuilder who’s been competing since 2016. After taking a break due to injuries and life transitions, I’m now training in the  wellness category , which emphasizes strong, balanced legs over the wide V-taper of figure. In today’s episode, I dive into a topic I’ve hint...

🎙️ Episode 2: Why Glute Training Is Non-Negotiable In this episode of The Gym Girl Podcast, we’re tackling one of the most essential (and most misunderstood) muscle groups in bodybuilding: the glutes. Whether you’re training for the natural bodybuilding stage or building a strong, functional physique, glute work isn’t optional; it’s the foundation. What You’ll Learn in This Episode: •Why glutes ma...

The Gym Girl Podcast Season 3, Episode 1 Episode Title: Why Leg Day Matters More Than You Think  Episode Summary: Leg day isn’t just another training day, it’s the foundation of your physique, strength, and overall performance. In this kickoff episode of Season 3, host [Your Name] breaks down why lower body training should be at the heart of your program whether you’re preparing for the wellness o...

Welcome back to The GymGirl Podcast! It’s hard to believe we’ve reached the season finale. Today, I am wrapping up our deep dive into creating the perfect workout split. Throughout this season, I explored various types of splits—full body, upper/lower, push/pull/legs, and more. Remember, the key is to find a routine that suits your goals, fits your lifestyle, and keeps you motivated! Whether you’r...

When creating the perfect workout splits, it's essential to determine the volume and intensity of your training. Aim for 3-5 sets of 6-12 reps to promote hypertrophy, or muscle growth, and adjust your rep range according to your specific goals, such as using lower reps for strength training. Additionally, allow for 60-90 seconds of rest between sets for hypertrophy, while extending rest periods to...

For this week’s podcast episode, I discuss the first few steps to creating the perfect workout split. Creating the perfect workout split for bodybuilding can significantly enhance your results. Here are detailed tips discussed on today’s episode: 1. Understand Your Goals Muscle Gain: If your main goal is to build muscle, focus on resistance training with a mix of compound and isolation exercises....

Welcome to another episode of the podcast! In today's episode, I dive deep into the topic of stretching before and after lifting weights. Join me as I share my thoughts and insights on why incorporating stretching into your workout routine can be beneficial. Get ready to discover the main reasons why you might want to start stretching and how it can enhance your weightlifting journey. So, grab you...

In this podcast episode, I examine the subject of consuming coffee alongside natural bodybuilding. I investigate the possible advantages and disadvantages of adding coffee to your fitness regimen, analyzing its effects on your workouts, energy levels, and overall performance. Additionally, I discuss the bodily impacts, determine the best timing and amount for intake, and offer practical advice on...

In this podcast episode, I delve into some of the reasons why natural bodybuilding is so much more than just competing on stage. Join me as we uncover the deeper meaning and benefits behind this discipline. I shed light on the transformative power of this lifestyle by emphasizing that natural bodybuilding is not solely about the physical aspect, but also about mental and emotional growth. I explor...

In this podcast episode, I discuss the main reasons I chose to enter the world of natural bodybuilding. But I am asking my listeners specifically those interested in entering the world of natural bodybuilding: WHY! **Natural bodybuilding is a form of competitive bodybuilding that emphasizes drug-free training and nutrition. Firstly, many individuals are drawn to natural bodybuilding because it pro...

Have you ever wondered if natural bodybuilding is for you? In the second season, embark with me on an exploration of the captivating realm of natural bodybuilding. I'll delve into the diverse facets and experiences associated with the quest for a chiseled physique through natural means.  Covering everything from dietary habits and exercise regimens to mental fortitude and inspiration, I'll reveal...

This week on Fit Talk, I conclude season one with a comprehensive exploration of the diverse strategies and steps necessary to become a successful fitness influencer. Becoming a fitness influencer requires dedication, consistency, and a passion for fitness and wellness.  Here are several ways you can establish yourself as a fitness influencer: 6. Provide Value: Offer valuable and actionable fitnes...

This week on Fit Talk, I dive into the topic and discuss the various strategies and steps one can take to establish themselves as a fitness influencer. Becoming a fitness influencer requires dedication, consistency, and a passion for fitness and wellness. Here are several ways you can establish yourself as a fitness influencer: 1. Define Your Niche: Determine the specific area of fitness you want...

In this week's podcast episode, I'll delve into the highs and lows of the natural bodybuilding journey and overall fitness progress. It's crucial to cultivate resilience and self-compassion when navigating challenges in pursuit of our goals.  I encourage listeners to rate, subscribe, and share to bolster the reach of my content and foster a supportive community.  As always, it's important to note...

In this week's podcast episode, I'll delve into the highs and lows of the natural bodybuilding journey and overall fitness progress. It's crucial to cultivate resilience and self-compassion when navigating challenges in pursuit of our goals.  I encourage listeners to rate, subscribe, and share to bolster the reach of my content and foster a supportive community.  As always, it's important to note...

Join me for this week's episode where we tackle the challenge of intrusive thoughts that often sow doubt about our self-worth and fitness progress. These thoughts can undermine our confidence and leave us questioning our efforts and dedication to our fitness journey.  I will outline strategies to identify and control intrusive thoughts, providing practical advice to foster a positive mindset and m...

This week, I'm discussing my dedication to adopting a healthier approach to meal preparation and cheat meals! I aim to prepare my meals using minimal or no processed foods. Reducing processed food intake is crucial for improving overall health and well-being. Processed foods often contain high levels of added sugars, unhealthy fats, and preservatives, which can contribute to weight gain, cardiovas...