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 plays in fat loss, metabolism, energy, and even hunger regulation. Spoiler: If you’re overlooki...
Jul 21, 2025•1 hr 7 min•Season 1Ep. 33
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 actually support your metabolism or just your mindset • How alcohol affects fat loss, sleep, and muscle...
Jul 07, 2025•1 hr 2 min•Season 1Ep. 32
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 health professionals and women who’ve been there, as they break down: • The science behind muscle lo...
Jun 23, 2025•1 hr 3 min•Season 1Ep. 31
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 recognizing and addressing hormone-related mental health struggles is crucial for women navigating this ...
Jun 09, 2025•1 hr 8 min•Season 1Ep. 30
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 real about the challenges and the opportunities that come with this transition. Whether you’re in the...
May 26, 2025•1 hr 20 min•Season 1Ep. 29
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 both science-backed information and personal insights. Whether you're just starting to notice hormona...
May 12, 2025•1 hr 21 min•Season 1Ep. 28
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 about natural hormone balance, or just want to feel more in control of your body, this episode is ful...
Apr 28, 2025•1 hr 11 min•Season 1Ep. 27
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 advocating for yourself with your doctor, we’re covering it all!! Whether you’re in the thick of it or just...
Apr 14, 2025•36 min•Season 1Ep. 26
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 her health for years. Join us as we dive into her personal journey of persistence, frustration, and u...
Mar 31, 2025•49 min•Season 1Ep. 25
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 her health for years. Join us as we dive into her personal journey of persistence, frustration, and ...
Mar 24, 2025•1 hr 17 min•Season 1Ep. 24
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, the challenges she faced along the way, and how she’s now using her experience to help others achiev...
Mar 17, 2025•1 hr 6 min•Season 1Ep. 23
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 from our own healing journeys, offering real-life examples of how we've recognized perfectionist traits...
Mar 03, 2025•1 hr 17 min•Season 1Ep. 22
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 difficult to take action, embrace mistakes, or even celebrate our successes. Tune in to learn how to...
Feb 24, 2025•57 min•Season 1Ep. 21
In this episode of Girl Got Goals, we are thrilled to welcome our very first guest, Jessica Crowley, who shares her inspiring weight loss journey and how she’s been able to maintain it for over four years!!! Jessica opens up about the daily habits, meal tracking, and the key importance of staying active—especially hitting those daily step goals. She dives deep into how she transformed her relationship with food and fitness, all while staying true to herself. Most importantly, Jessica talks about...
Feb 17, 2025•1 hr 11 min•Season 1Ep. 20
In this episode of Girl Got Goals, we recap our recent girls' trip to Orlando for the NPC Women’s Workshop! From delayed flights and breakout sessions, to catching the trolley for some much-needed fun-time at Iron Religion, we share the highs, the laughs, and the moments of pure fun and relaxation. Tune in as we dive into the importance of taking time away from the hustle and bustle of everyday life to recharge, unwind, and reconnect with close friends. These trips offer the perfect balance of f...
Feb 10, 2025•1 hr 21 min•Season 1Ep. 19
In this empowering episode of Girl Got Goals, our hosts dive into the complexities of motivation and procrastination, exploring the unique challenges women encounter in their personal and professional lives. From balancing multiple roles to managing expectations, the conversation delves into why women often struggle to stay motivated and how procrastination can become a common hurdle. The hosts share practical tips for overcoming these barriers, from setting realistic goals to practicing self-co...
Feb 03, 2025•1 hr 5 min•Season 1Ep. 18
In this deeply personal and insightful episode of Girl Got Goals, our hosts dive into the daily challenges that women often face when managing anxiety and depression. From societal expectations to the pressures of balancing careers, family, and personal well-being, they explore how these factors uniquely impact mental health. The discussion offers practical coping strategies, self-compassion techniques, and expert advice to help women navigate these tough emotions in their everyday lives. Tune i...
Jan 27, 2025•1 hr 23 min•Season 1Ep. 17
In this episode of Girl Got Goals, we dive into our daily lives, exploring what a typical day looks like for women who train, compete, and live a fitness lifestyle. We chat about our routines to break down everything from daily schedules, training sessions, to meal prep, and the mental discipline required to stay consistent. We discuss the unique challenges women face, how we balance our personal lives with our fitness goals, and the myths and misconceptions surrounding what it takes to live the...
Jan 20, 2025•1 hr 33 min•Season 1Ep. 16
In today’s episode of Girl Got Goals, we’re diving into the world of healthy meal prep with simple, actionable tips and tricks that will save you time and keep you on track with your nutrition goals. Whether you’re a meal prep newbie or a seasoned pro, we’ve got something for everyone! From easy batch-cooking strategies to creative ways to make nutritious meals in minutes, we share our favorite hacks for stress-free, delicious, and balanced meals throughout the week. Tune in for expert advice on...
Jan 13, 2025•1 hr 16 min•Season 1Ep. 15
As 2024 winds down, we reflect on the lessons learned and look ahead to 2025 with excitement and intention!! In this episode, we share very vulnerable moments when we get slapped in the face by reality, discover our own self-sabotage, clarify personal goals and set resolutions for the upcoming year, offering a glimpse into the new habits, projects, and dreams we are eager to pursue. From setting realistic expectations to embracing new opportunities for growth, we discuss how to approach the new ...
Jan 06, 2025•1 hr 22 min•Season 1Ep. 14
In this episode of Girl Got Goals, we dive deep into actionable strategies for achieving your goals and turning your dreams into reality. Whether you're aiming for personal growth, career success, or a life-changing project, we share real-world techniques to help you stay on track and motivated. From breaking down big goals into manageable steps to creating a clear and actionable plan, we cover the tools and mindsets that make goal-setting more than just a wish. Tune in for practical advice, mot...
Dec 30, 2024•1 hr 8 min•Season 1Ep. 13
The new year is just around the corner, and it's the perfect opportunity to reset, refocus, and set yourself up for success. In this episode of Girl Got Goals, your hosts, Marci Allen and Kimberly Blalack, dive into the power of goal setting and how to create a blueprint for a successful year ahead. From identifying your big-picture goals to breaking them down into manageable steps, they share practical tips and strategies for making 2025 your best year yet. You'll learn how to stay motivated, t...
Dec 23, 2024•1 hr 2 min•Season 1Ep. 12
The holiday season is here, and while it's a time for family, festivities, and indulgent foods, it can also be a challenge to maintain your health goals. In this episode of Girl Got Goals, our hosts, Marci Allen and Kimberly Blalack, dive into practical strategies for staying on track with your fitness and nutrition during the busiest time of the year. From managing holiday stress to navigating holiday parties, they share tips for finding balance and keeping your health a priority without feelin...
Dec 16, 2024•1 hr 5 min•Season 1Ep. 11
This is the second instalment of our two-part series, Real Talk, where we dive deep into the real and raw struggles that women face in health and fitness. From battling self-doubt and building confidence to navigating the pressures of societal expectations, we’re having an honest “off the cuff” conversation about the challenges many women experience. We’ll talk about mindset, finding motivation when you’re feeling low, and how vulnerability plays a huge role in creating sustainable health and fi...
Dec 09, 2024•59 min•Season 1Ep. 10
In this first installment of our two-part series, the hosts dive deep into the real and raw struggles that women face in health and fitness. From battling self-doubt and building confidence to navigating the pressures of societal expectations, we’re having an honest “off the cuff” conversation about the challenges many women experience. We’ll talk about mindset, finding motivation when you’re feeling low, and how vulnerability plays a huge role in creating sustainable health and fitness habits. ...
Dec 02, 2024•1 hr 1 min•Season 1Ep. 9
In this episode of Girl Got Goals, we dive into the world of supplements and explore how they can optimize your overall health and performance. From the essential role of vitamins and minerals in supporting daily bodily functions to the benefits of creatine for muscle growth and cognitive function, we break down the science behind these popular supplements. We also touch on caffeine’s powerful effects on energy levels, focus, and exercise performance. Whether you're looking to boost your energy,...
Nov 25, 2024•1 hr 14 min•Season 1Ep. 8
In this episode of Girl Got Goals, we dive deep into the often overlooked but crucial topic of sleep and its direct impact on women's health. From hormonal balance to mental clarity and physical recovery, quality sleep is one of the most powerful tools for optimizing overall well-being. Join our hosts as they explore the science behind sleep, why it’s especially important for women, and how insufficient rest can affect everything from stress levels to immune function. We’ll discuss practical tip...
Nov 18, 2024•1 hr 47 min•Season 1Ep. 7
In this episode of Girl Got Goals, we dive deep into the importance of exercise for women of all ages and backgrounds. From boosting mental health and increasing energy levels to reducing the risk of chronic diseases and enhancing overall well-being, physical activity is more than just a way to stay fit—it's a vital component of a healthy, empowered lifestyle. Join our hosts as they explore the unique benefits exercise offers women, discuss the barriers many women face when it comes to staying a...
Nov 11, 2024•1 hr 46 min•Season 1Ep. 6
In this refreshing episode of Girl Got Goals, we dive deep into the vital role water plays in optimizing overall health. Join us as we explore the numerous benefits of staying hydrated—from boosting energy levels and enhancing cognitive function to supporting digestion and skin health. We’ll uncover the science behind hydration, discuss how much water we really need, and share practical tips for incorporating more fluids into your daily routine. Tune in to discover why water is often called the ...
Nov 04, 2024•1 hr 1 min•Season 1Ep. 5
In this episode of our Optimizing Overall Health Series we dive deep into the essentials of optimizing your nutrition for better health and performance. Join us as we break down the fundamentals of macronutrients—proteins, fats, and carbohydrates—and how to balance them effectively for your personal goals. We also explore the ins and outs of calorie tracking, sharing tips and tools to make it a seamless part of your daily routine. Finally, we’ll discuss practical meal planning strategies that sa...
Oct 29, 2024•1 hr 27 min•Season 1Ep. 4
