Shows
Girl Got GoalsEpisode 34: Cardio Demystified! Burning Fat the Smart WayIn 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 cardio affects fat loss and overall metabolism
• ❤️ How to calculate your target heart rate and navigate heart rate zones
• 🔥 Which heart rate zones are best for burning fat—and why “fat-burning zone” is often misunderstood
You’ll leave...2025-08-041h 11
Girl Got GoalsEpisode 33: Fat Loss Supplements that Actually Work & Why Hydration is a Game ChangerIn 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 overlooking water, you’re missing a huge piece of the puzzle.
Whether you're trying to shred or j...2025-07-211h 06
Girl Got GoalsEpisode 32: Cheat Meals, Cocktails & Calories Q&AIn 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 recovery
• Strategies for incorporating both food and drink into your pla...2025-07-071h 01
Girl Got GoalsEpisode 31: Fat Loss After 40+ WTF is Happening to Me?! SeriesIn 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 loss and fat gain in perimenopause and menopause
• Why traditional diets and cardio may not work anymore
• How to build lean muscle...2025-06-231h 02
Girl Got GoalsEpisode 30: Mental Health - WTF is Happening to Me?! SeriesIn 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 life stage.
Email us at girlgotgoalspodcast@gmail.com. We would love to hear how this podcast has inspired you, or any topics you would like for us...2025-06-091h 07
Girl Got GoalsEpisode 29: Relationships & Intimacy - WTF is Happening to Me?! SeriesIn 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 thick of it or supporting someone who is, this conversation is packed with insights, compassion, and actionable tips to help you feel see...2025-05-261h 19
Girl Got GoalsEpisode 28: HRT! WTF is Happening to Me? SeriesIn 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 hormonal changes or you're deep in the transition, this episode will give you the clarity and confidence to explore your options. Listen now and sh...2025-05-121h 21
Girl Got GoalsEpisode 27: Hormones! WTF is Happening to Me? SeriesIn 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 full of actionable insights and relatable conversation. We break down each hormone's role, what happens when they fluctuate, and how...2025-04-281h 11
Girl Got GoalsEpisode 26: Menopause! WTF is Happening to Me?? Series OverviewIs 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 starting to notice changes, these conversations are full of science-backed info, personal stories, a...2025-04-1436 min
Girl Got GoalsEpisode 25: Kimberly's Hashimoto's Diagnosis - Part TwoIn 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 ultimately, self-advocacy. From years of feeling unheard by doctors to the moment she finally got the answers she desperately needed, th...2025-03-3148 min
Girl Got GoalsEpisode 24: Kimberly's Hashimoto's Diagnosis - Part OneIn 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 ultimately, self-advocacy. From years of feeling unheard by doctors to the moment she finally got the answers she desperately needed, this...2025-03-241h 16
Girl Got GoalsEpisode 23: Growing Stronger with Brenna BertolinoIn 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 achieve their own health and fitness goals.
You can find Brenna on Instagram at @brennabe...2025-03-171h 06
Girl Got GoalsEpisode 22: Progressing Past PerfectionismIn 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 in ourselves and the steps we’ve taken to break free. We discuss the key characteristics of perfectionism and provide ac...2025-03-031h 16
Girl Got GoalsEpisode 21: Paralyzed By Perfection??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 identify perfectionist tendencies and start shifting toward a healthier, more productive mindset that celebrates pr...2025-02-2456 min
Girl Got GoalsEpisode 20: Being Comfortable in Your Own Skin with Special Guest - Jessica CrowleyIn 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 the motivation behind feeling comfortable and confident in her own skin. Tune in for an honest, empo...2025-02-171h 11
Girl Got GoalsEpisode 19: Girls Trip!!!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 fun, adventure, and self-care, while emphasizing the vital need for girl bonding time an...2025-02-101h 20
Girl Got GoalsEpisode 18: Finding Motivation & Avoiding ProcrastinationIn 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-compassion, while offering strategies for reclaiming focus and productivity. Whether you're facing a creative block, struggling to meet deadlines, or simply trying to stay motivated, this episode provides valuable...2025-02-031h 04
Girl Got GoalsEpisode 17: Anxiety & Depression - Navigating Daily Challenges - Part 1In 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 in for an honest conversation about breaking the stigma surrounding mental health, prioritizing self-care, and finding strength in vulnerability. Whether you're seeking support or just need to feel...2025-01-271h 22
Girl Got GoalsEpisode 16: A Day in the Life Of a Female Bodybuilder!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 bodybuilding lifestyle. Whether you're a fitness enthusiast, a bodybuilder in the making, or simply curious about...2025-01-201h 32
Girl Got GoalsEpisode 15: Healthy Meal Prep Hacks!!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 organizing your kitchen, prepping in bulk, and making the most of your ingredie...2025-01-131h 16
Girl Got GoalsEpisode 14: Looking Ahead, Where We Are Headed in 2025!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 year with clarity and purpose. Tune in for some inspiration and practical tips on how to make 2025 your most fulfilling...2025-01-061h 21
Girl Got GoalsEpisode 13: Actionable Ways to Achieve Your GoalsIn 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, motivational tips, and proven methods that will help you stay focused and achieve success!
Connect with us on social...2024-12-301h 08
Girl Got GoalsEpisode 12: Setting Yourself Up For Success Next Year!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, track your progress, and overcome the challenges that often derail New Year’s resolutions. Whether you’re a...2024-12-231h 01
Girl Got GoalsEpisode 11: Healthy Through the HolidaysThe 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 feeling deprived. Whether you're looking to stay active, avoid overeating, or simply maintain your well-being, this episode has...2024-12-161h 05
Girl Got GoalsEpisode 10: Real Talk - Part TwoThis 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 fitness habits.
We also explore the importance of setting boundaries, prioritizing self-care, and the delicate balance of energy management—because being health...2024-12-0958 min
Girl Got GoalsEpisode 9: Real Talk - Part OneIn 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.
We also explore the importance of setting boundaries, prioritizing self-care, and the delicate balance of energy management—because being healthy is not just abo...2024-12-021h 00
Girl Got GoalsEpisode 8: Supplements - Optimizing Overall Health SeriesIn 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, enhance workouts, or support long-term health, we’ve got the tips, research, and practical advice you need to make the most...2024-11-251h 14
Girl Got GoalsEpisode 7: Sleep - Optimizing Overall Health SeriesIn 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 tips for improving sleep hygiene, bust common myths about rest, and share strategies to help you get the rest...2024-11-181h 46
Girl Got GoalsEpisode 6: Exercise - Optimizing Overall Health SeriesIn 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 active, and share practical tips on how to integrate movement into even the busiest schedules. Whether yo...2024-11-111h 45
Girl Got GoalsEpisode 5: Water - Optimizing Overall Health SeriesIn 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 “elixir of life” and learn how simple changes can lead to profound improvements in your well-being. Whether you’re an athl...2024-11-041h 01
Girl Got GoalsEpisode 4: Nutrition - Optimizing Overall Health SeriesIn 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 save time and enhance your dietary choices. Whether you're a beginner or looking to refine your approach, this episode is pac...2024-10-291h 27
Girl Got GoalsEpisode 3: Optimizing Over Health Series - OverviewIn this episode of Girl Got Goals, hosts IFBB Bikini Pro, Kimberly Blalack and Women's Fitness Specialist, Marci Allen explore the multifaceted world of overall health and fitness. Join us as we discuss practical strategies for optimizing your physical, mental, and emotional well-being. From nutrition and exercise to mindfulness and sleep hygiene, we cover it all!
In this five part series, we’ll share expert insights, actionable tips, and personal stories to help you create a balanced lifestyle that supports your health goals. Whether you're looking to boost your energy, manage stress, or simply feel your best, this episode is pa...2024-10-2158 min
Girl Got GoalsEpisode 2: GymtimidationIn this empowering episode, Girl Got Goals hosts IFBB Bikini Pro, Kimberly Blalack and Women's Fitness Specialist, Marci Allen dive deep into the often-overlooked challenges women face in the gym environment. From the fear of judgment to navigating a male-dominated space, we explore the reasons behind gym intimidation and how it can deter many from pursuing their fitness goals.
Join us as we share personal stories and tips on how to overcome your fears, and discuss practical tips for creating a more inclusive and welcoming atmosphere in fitness spaces.
Whether you’re a seasoned gym-goer or someone just starting your jo...2024-10-211h 09
Girl Got GoalsEpisode 1: Introductions by Kimberly & MarciIn this episode IFBB Bikini Pro, Kimberly Blalack and Women's Fitness Specialist, Marci Allen introduce themselves and the Girl Got Goals podcast. In this episode you will hear a little about who they are and what they are all about.2024-10-2141 min