The GymGirl Podcast

The GymGirl Podcasthttp://linktr.ee/Nwannekatesy
Each episode will be packed with valuable information, tips, and insights on what to expect in the world of fitness. Whether you're just starting out or have been on your fitness journey for a while, this podcast is for you.

I'll cover a wide range of topics, including workout routines, nutrition, supplementation, recovery, and much more. We'll dive into the latest trends, discuss common challenges, and explore effective strategies to help you reach your fitness goals.

As a natural bodybuilder myself, I'll share my personal experiences and lessons learned along the way. I'll provide guidance on building muscle, losing fat, and maintaining a healthy lifestyle. I'll also address common misconceptions and myths in the fitness industry, helping you navigate through the noise and focus on what truly matters.

So, mark your calendars for every other Sunday at 8pm MST, as we embark on this fitness journey together. Whether you're listening during your morning coffee or on your way to the gym, I promise to deliver concise and actionable content that you can implement right away.

I'm excited to share my passion for fitness with you and help you make progress towards your goals. Stay tuned for our first episode, where we'll kick things off with an introduction to natural bodybuilding and why it's a great option for those seeking a balanced and sustainable approach to fitness.

Yours in fitness,

Nwanneka Tesy

Amazon StoreFront: Check out this page from thatgymrat https://www.amazon.com/shop/th...]]>enHealth & FitnessCopyright Nwanneka Tesyhttps://d3wo5wojvuv7l.cloudfront.net/t_rss_itunes_square_1400/images.spreaker.com/original/45558fe72c2e824c835d49c3026af94d.jpgThe GymGirl Podcasthttp://linktr.ee/NwannekatesyThu, 30 Jul 2026 13:21:40 +0000Nwanneka TesyNwanneka Tesynwannekatesycreates@gmail.comWelcome to my fitness and all things natural bodybuilding podcast! I'm thrilled to have you join me on this journey where I will explore everything related to fitness and natural bodybuilding. Each episode will be packed with valuable information,...
Each episode will be packed with valuable information, tips, and insights on what to expect in the world of fitness. Whether you're just starting out or have been on your fitness journey for a while, this podcast is for you.

I'll cover a wide range of topics, including workout routines, nutrition, supplementation, recovery, and much more. We'll dive into the latest trends, discuss common challenges, and explore effective strategies to help you reach your fitness goals.

As a natural bodybuilder myself, I'll share my personal experiences and lessons learned along the way. I'll provide guidance on building muscle, losing fat, and maintaining a healthy lifestyle. I'll also address common misconceptions and myths in the fitness industry, helping you navigate through the noise and focus on what truly matters.

So, mark your calendars for every other Sunday at 8pm MST, as we embark on this fitness journey together. Whether you're listening during your morning coffee or on your way to the gym, I promise to deliver concise and actionable content that you can implement right away.

I'm excited to share my passion for fitness with you and help you make progress towards your goals. Stay tuned for our first episode, where we'll kick things off with an introduction to natural bodybuilding and why it's a great option for those seeking a balanced and sustainable approach to fitness.

Yours in fitness,

Nwanneka Tesy

Amazon StoreFront: Check out this page from thatgymrat https://www.amazon.com/shop/th...]]>falseepisodicFasted Cardio: Does It Really Burn More Fat?https://www.spreaker.com/episode/fasted-cardio-does-it-really-burn-more-fat--73257896
As a natural bodybuilder, I’ve heard every opinion imaginable about fasted cardio. In this episode, I separate fact from fiction by discussing what the research says, who may benefit from fasted cardio, and why there isn’t a one-size-fits-all approach.

I also share how I personally use fasted cardio in my training and why my priority is always protecting the muscle I’ve worked so hard to build while supporting my overall fitness goals. More importantly, I explain why consistency, proper nutrition, and recovery will always have a greater impact on your results than trying to find the “perfect” cardio strategy.

In This Episode, I Cover:

* What fasted cardio is
* What the latest research says about fasted cardio and fat loss
* Whether fasted cardio helps preserve or reduce muscle mass
* Who may benefit from exercising before breakfast
* When eating before cardio may improve your performance
* How I personally incorporate fasted cardio into my bodybuilding routine
* Why consistency matters more than following fitness trends

This Week’s Takeaway

The biggest lesson I want you to remember is that there isn’t a magic formula for fat loss. Whether you choose to do cardio before or after eating, your long-term results will come from staying consistent with your training, eating enough protein, prioritizing recovery, and creating healthy habits you can maintain.

Gym Girl Challenge

This week, I challenge you to try both approaches. Complete one low-intensity cardio session before breakfast and another after eating. Pay attention to your energy, performance, and recovery, then decide which approach works best for your body and your lifestyle.

If you enjoyed this episode, I’d love for you to subscribe to The Gym Girl Podcast, leave a review, and share it with another Gym Girl who’s working toward becoming stronger, healthier, and more confident in her fitness journey.

Until next time, keep showing up, keep training smart, and remember that lasting results are built through consistency not shortcuts.]]>https://api.spreaker.com/episode/73257896Thu, 30 Jul 2026 13:06:39 +0000Nwanneka TesyIn this episode, I’m breaking down one of the most debated topics in fitness: fasted cardio. Does exercising on an empty stomach actually help you burn more fat, or is it simply another fitness myth? As a natural bodybuilder, I’ve heard every opinion...
As a natural bodybuilder, I’ve heard every opinion imaginable about fasted cardio. In this episode, I separate fact from fiction by discussing what the research says, who may benefit from fasted cardio, and why there isn’t a one-size-fits-all approach.

I also share how I personally use fasted cardio in my training and why my priority is always protecting the muscle I’ve worked so hard to build while supporting my overall fitness goals. More importantly, I explain why consistency, proper nutrition, and recovery will always have a greater impact on your results than trying to find the “perfect” cardio strategy.

In This Episode, I Cover:

* What fasted cardio is
* What the latest research says about fasted cardio and fat loss
* Whether fasted cardio helps preserve or reduce muscle mass
* Who may benefit from exercising before breakfast
* When eating before cardio may improve your performance
* How I personally incorporate fasted cardio into my bodybuilding routine
* Why consistency matters more than following fitness trends

This Week’s Takeaway

The biggest lesson I want you to remember is that there isn’t a magic formula for fat loss. Whether you choose to do cardio before or after eating, your long-term results will come from staying consistent with your training, eating enough protein, prioritizing recovery, and creating healthy habits you can maintain.

Gym Girl Challenge

This week, I challenge you to try both approaches. Complete one low-intensity cardio session before breakfast and another after eating. Pay attention to your energy, performance, and recovery, then decide which approach works best for your body and your lifestyle.

If you enjoyed this episode, I’d love for you to subscribe to The Gym Girl Podcast, leave a review, and share it with another Gym Girl who’s working toward becoming stronger, healthier, and more confident in her fitness journey.

Until next time, keep showing up, keep training smart, and remember that lasting results are built through consistency not shortcuts.]]>507bodybuilding,cardio,cardiovascular,exercise,fastedcardio,fitness,gym,muscles,sports,wellnessfalsefullSteady-State Cardio vs. HIIT: Which Is Better for Preserving Muscle?https://www.spreaker.com/episode/steady-state-cardio-vs-hiit-which-is-better-for-preserving-muscle--73144147
In this episode, I'm breaking down one of the biggest cardio debates in the fitness world: steady-state cardio versus HIIT. As a natural bodybuilder, I know how important it is to choose cardio that supports my goals without compromising the muscle I've worked so hard to build.I explain the differences between these two styles of cardio, the benefits of each, and how I decide which one fits my training. I also share why recovery matters just as much as intensity and why the "best" type of cardio depends on your individual goals; not what's trending on social media.For me, steady-state cardio is the foundation of my routine because it helps me stay conditioned while allowing me to recover and perform my best during weight training. However, HIIT can also be a valuable tool when used strategically.

In This Episode, I Cover:

The difference between steady-state cardio and HIIT
The benefits and challenges of each training style
Which type of cardio is better for preserving muscle
How I approach cardio as a natural bodybuilder
Why your goals should determine your cardio routine; not fitness trends

The difference between steady-state cardio and HIIT
The benefits and challenges of each training style
Which type of cardio is better for preserving muscle
How I approach cardio as a natural bodybuilder
Why your goals should determine your cardio routine; not fitness trends

This Week's TakeawayThere isn't one perfect type of cardio for everyone. The best cardio is the one that supports your goals, fits your lifestyle, and allows you to recover so you can continue making progress.If you enjoyed this episode, be sure to subscribe to The Gym Girl Podcast, leavea review, and share it with another Gym Girl who's working toward becoming stronger and healthier.]]>721cardio,exercise,fitness,gym,healthandfitness,hiit,naturalbodybuilding,steadystatecardio,thegymgirlpodcast,trainsmarter,wellnessfalse44fullHow Much Cardio is Too Much Cardio?https://www.spreaker.com/episode/how-much-cardio-is-too-much-cardio--73014459
How much cardio is too much cardio?

As a natural bodybuilder, I’ve learned that pushing myself harder isn’t always the answer. There was a time when I believed that if I wanted faster results, I simply needed to do more cardio, spend more time in the gym, and work harder every day. Over time, I realized that progress isn’t just about how much work you can do; it’s also about how well you recover from that work.

In this episode, I explain the difference between being disciplined and overtraining. While consistency is one of the most important habits you can develop, constantly pushing your body beyond its ability to recover can actually slow your progress and increase your risk of burnout.

I also share the warning signs I pay attention to in my own training, including declining strength, constant fatigue, poor sleep, excessive soreness, and losing the excitement I once had for working out. These are often signs that my body is asking for recovery not more cardio.

One topic I’m especially passionate about is what I call the “cardio trap.” It’s easy to believe that if progress slows, the answer is to keep adding more cardio. But I’ve learned that more exercise isn’t always the solution. Sometimes the smartest thing you can do is step back, recover, and trust the process.

Throughout this episode, I encourage you to stop viewing cardio as punishment and start using it strategically to support your long-term goals. Fitness should improve your life not leave you feeling exhausted every single day.

In This Episode, I Cover:

* How to recognize the difference between dedication and overtraining
* Why recovery is just as important as your workouts
* The most common signs that you may be doing too much cardio
* Why constantly adding cardio isn’t always the answer during a fat-loss phase
* The importance of listening to your body instead of chasing exhaustion
* How I approach cardio and recovery as a natural bodybuilder
* The difference between training with purpose and exercising out of guilt

This Week’s Takeaway

One of the biggest lessons I’ve learned is that recovery isn’t a sign of weakness; it’s part of becoming stronger.

Doing more cardio doesn’t automatically mean you’ll get better results. Your body needs time to repair, rebuild, and adapt. When you learn to balance hard work with proper recovery, you’ll make more consistent progress while protecting the muscle you’ve worked so hard to build.

Gym Girl Challenge

This week, I want you to complete a personal recovery audit.

At the end of each day, rate these five areas on a scale of 1 to 5:

* Energy
* Strength
* Sleep
* Soreness
* Motivation

At the end of the week, look for patterns. Don’t judge yourself; just become more aware of what your body is telling you. The better you understand your body’s signals, the better you’ll be able to train for long-term success.

If you enjoyed this episode, I’d love for you to subscribe to The Gym Girl Podcast, leave a review, and share it with another Gym Girl who needs the reminder that more isn’t always better.

Until next time, keep showing up, train with purpose, prioritize your recovery, and remember; you don’t become stronger by constantly pushing your limits. You become stronger by finding the balance between challenging yourself and allowing your body the time it needs to grow.]]>https://api.spreaker.com/episode/73014459Thu, 16 Jul 2026 13:18:35 +0000Nwanneka TesyIn this episode, I’m tackling a question that I think every fitness enthusiast, bodybuilder, and gym girl has asked at some point: How much cardio is too much cardio? As a natural bodybuilder, I’ve learned that pushing myself harder isn’t always the...
How much cardio is too much cardio?

As a natural bodybuilder, I’ve learned that pushing myself harder isn’t always the answer. There was a time when I believed that if I wanted faster results, I simply needed to do more cardio, spend more time in the gym, and work harder every day. Over time, I realized that progress isn’t just about how much work you can do; it’s also about how well you recover from that work.

In this episode, I explain the difference between being disciplined and overtraining. While consistency is one of the most important habits you can develop, constantly pushing your body beyond its ability to recover can actually slow your progress and increase your risk of burnout.

I also share the warning signs I pay attention to in my own training, including declining strength, constant fatigue, poor sleep, excessive soreness, and losing the excitement I once had for working out. These are often signs that my body is asking for recovery not more cardio.

One topic I’m especially passionate about is what I call the “cardio trap.” It’s easy to believe that if progress slows, the answer is to keep adding more cardio. But I’ve learned that more exercise isn’t always the solution. Sometimes the smartest thing you can do is step back, recover, and trust the process.

Throughout this episode, I encourage you to stop viewing cardio as punishment and start using it strategically to support your long-term goals. Fitness should improve your life not leave you feeling exhausted every single day.

In This Episode, I Cover:

* How to recognize the difference between dedication and overtraining
* Why recovery is just as important as your workouts
* The most common signs that you may be doing too much cardio
* Why constantly adding cardio isn’t always the answer during a fat-loss phase
* The importance of listening to your body instead of chasing exhaustion
* How I approach cardio and recovery as a natural bodybuilder
* The difference between training with purpose and exercising out of guilt

This Week’s Takeaway

One of the biggest lessons I’ve learned is that recovery isn’t a sign of weakness; it’s part of becoming stronger.

Doing more cardio doesn’t automatically mean you’ll get better results. Your body needs time to repair, rebuild, and adapt. When you learn to balance hard work with proper recovery, you’ll make more consistent progress while protecting the muscle you’ve worked so hard to build.

Gym Girl Challenge

This week, I want you to complete a personal recovery audit.

At the end of each day, rate these five areas on a scale of 1 to 5:

* Energy
* Strength
* Sleep
* Soreness
* Motivation

At the end of the week, look for patterns. Don’t judge yourself; just become more aware of what your body is telling you. The better you understand your body’s signals, the better you’ll be able to train for long-term success.

If you enjoyed this episode, I’d love for you to subscribe to The Gym Girl Podcast, leave a review, and share it with another Gym Girl who needs the reminder that more isn’t always better.

Until next time, keep showing up, train with purpose, prioritize your recovery, and remember; you don’t become stronger by constantly pushing your limits. You become stronger by finding the balance between challenging yourself and allowing your body the time it needs to grow.]]>988bodybuilder,bodybuilding,cardio,fitness,gym,health,healthy,wellness,workoutfalse43fullCardio Before or After Weights? Does it Really Matter?https://www.spreaker.com/episode/cardio-before-or-after-weights-does-it-really-matter--72850938
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 than someone training primarily for endurance.

I also discuss what happens when you perform intense cardio before lifting weights, why your energy levels and training performance matter, and how cardio can be strategically used after strength training.

Of course, we also have to talk about fat loss.

Does doing cardio after lifting automatically burn more fat? Is there really a “perfect” time to do cardio if your goal is losing weight?

I break down why fat loss is much bigger than simply deciding whether to step on the treadmill before or after picking up the weights.

As a natural bodybuilder, preserving muscle is extremely important to me. In this episode, I share how I personally structure my cardio around my resistance training and why I sometimes prefer dividing my cardio instead of completing one long, exhausting session.

I also discuss one of the biggest mistakes I see people make: using cardio as punishment.

Cardio should have a purpose.

It should support your goals.

And most importantly, it should be something your body can actually recover from.

In This Episode, I Cover:

* Whether you should perform cardio before or after lifting weights
* Why your primary fitness goal should determine your workout order
* How intense cardio can affect strength training performance
* What the research says about combining cardio and resistance training
* Whether cardio timing really matters for fat loss
* Why maintaining muscle should still be a priority during a fat-loss phase
* How I personally structure cardio as a natural bodybuilder
* Why I sometimes divide my cardio sessions
* The difference between strategic cardio and using exercise as punishment
* How to determine whether your cardio routine is helping or hurting your progress

This Week’s Takeaway

The biggest question isn’t simply whether you should do cardio before or after lifting weights.

The real question is:

What are you training for?

If building or maintaining muscle is your priority, give your resistance training the energy and attention it deserves.

If improving endurance is your primary goal, cardio may need to come first.

The goal is to create a training routine that supports your individual goals instead of following fitness rules that may not apply to you.

Gym Girl Challenge

This week, I challenge you to evaluate your current workout routine.

Ask yourself:

What is my primary fitness goal?

Am I giving that goal the best of my energy?

And is my cardio helping my training or hurting it?

Pay attention to your strength, energy levels, recovery, and overall performance this week.

The more you learn about your body, the better you can train it.

If you enjoyed this episode, subscribe to The Gym Girl Podcast, leave a review, and share this episode with another Gym Girl who’s trying to find the right balance between cardio and strength training.

Until next time, keep lifting, keep moving, and keep learning how to train smarter; not just harder.]]>https://api.spreaker.com/episode/72850938Tue, 07 Jul 2026 08:44:25 +0000Nwanneka TesyIn 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...
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 than someone training primarily for endurance.

I also discuss what happens when you perform intense cardio before lifting weights, why your energy levels and training performance matter, and how cardio can be strategically used after strength training.

Of course, we also have to talk about fat loss.

Does doing cardio after lifting automatically burn more fat? Is there really a “perfect” time to do cardio if your goal is losing weight?

I break down why fat loss is much bigger than simply deciding whether to step on the treadmill before or after picking up the weights.

As a natural bodybuilder, preserving muscle is extremely important to me. In this episode, I share how I personally structure my cardio around my resistance training and why I sometimes prefer dividing my cardio instead of completing one long, exhausting session.

I also discuss one of the biggest mistakes I see people make: using cardio as punishment.

Cardio should have a purpose.

It should support your goals.

And most importantly, it should be something your body can actually recover from.

In This Episode, I Cover:

* Whether you should perform cardio before or after lifting weights
* Why your primary fitness goal should determine your workout order
* How intense cardio can affect strength training performance
* What the research says about combining cardio and resistance training
* Whether cardio timing really matters for fat loss
* Why maintaining muscle should still be a priority during a fat-loss phase
* How I personally structure cardio as a natural bodybuilder
* Why I sometimes divide my cardio sessions
* The difference between strategic cardio and using exercise as punishment
* How to determine whether your cardio routine is helping or hurting your progress

This Week’s Takeaway

The biggest question isn’t simply whether you should do cardio before or after lifting weights.

The real question is:

What are you training for?

If building or maintaining muscle is your priority, give your resistance training the energy and attention it deserves.

If improving endurance is your primary goal, cardio may need to come first.

The goal is to create a training routine that supports your individual goals instead of following fitness rules that may not apply to you.

Gym Girl Challenge

This week, I challenge you to evaluate your current workout routine.

Ask yourself:

What is my primary fitness goal?

Am I giving that goal the best of my energy?

And is my cardio helping my training or hurting it?

Pay attention to your strength, energy levels, recovery, and overall performance this week.

The more you learn about your body, the better you can train it.

If you enjoyed this episode, subscribe to The Gym Girl Podcast, leave a review, and share this episode with another Gym Girl who’s trying to find the right balance between cardio and strength training.

Until next time, keep lifting, keep moving, and keep learning how to train smarter; not just harder.]]>1235bodybuilding,cardio,cardiovascular,exercise,gym,health,jogging,resistencetraining,running,wellness,workoutfalsefullSeason 4: Ep 1- Cardio 101: Burn Fat, Keep Musclehttps://www.spreaker.com/episode/season-4-ep-1-cardio-101-burn-fat-keep-muscle--72731261
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 hard to build. Unfortunately, many people either avoid cardio because they’re afraid of losing muscle or they overdo it and end up exhausted, burned out, and frustrated with their results.

In this first episode, I define what cardiovascular exercise actually is and explain why it plays an important role in overall health and bodybuilding. I also tackle one of the biggest myths in the fitness industry; that cardio automatically causes muscle loss. The truth is much more nuanced, and I share what really leads to muscle loss during a fat-loss phase.

I also walk you through five practical strategies I use to make cardio work for me instead of against me. We talk about prioritizing resistance training, choosing the right type of cardio, eating enough protein, properly fueling workouts, and giving your body the recovery it needs to continue building strength and maintaining muscle.

Finally, I discuss the warning signs of overtraining and explain why more cardio isn’t always better. Sometimes the most productive thing you can do is recover.

In This Episode, I Cover:

* What cardio is and why it’s important
* The biggest myths about cardio and muscle loss
* Why natural bodybuilders should include cardio in their training
* Five ways to perform cardio without sacrificing muscle mass
* Common signs that you may be overtraining
* My Gym Girl Challenge for the week to help you build sustainable habits

This Week’s Takeaway

I want you to remember that cardio isn’t your enemy. When it’s programmed correctly and combined with strength training, proper nutrition, and adequate recovery, it can help you become leaner, healthier, and stronger without costing you the muscle you’ve worked so hard to build.

Gym Girl Challenge

This week, I challenge you to stop focusing only on how many calories you burn. Instead, commit to moving your body consistently, prioritizing your strength training, eating enough protein, staying hydrated, and getting quality sleep. Those habits will always take you further than trying to outwork your nutrition with endless cardio.

If you enjoyed this episode, I’d love for you to subscribe, leave a review, and share it with another gym girl who’s working toward her fitness goals. Your support helps me continue creating content that educates, motivates, and reminds women that we can train hard while also training smart.

Until next week, keep showing up, trust the process, and remember; progress comes from consistency, not perfection.]]>https://api.spreaker.com/episode/72731261Sun, 28 Jun 2026 19:25:46 +0000Nwanneka TesyWelcome 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...
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 hard to build. Unfortunately, many people either avoid cardio because they’re afraid of losing muscle or they overdo it and end up exhausted, burned out, and frustrated with their results.

In this first episode, I define what cardiovascular exercise actually is and explain why it plays an important role in overall health and bodybuilding. I also tackle one of the biggest myths in the fitness industry; that cardio automatically causes muscle loss. The truth is much more nuanced, and I share what really leads to muscle loss during a fat-loss phase.

I also walk you through five practical strategies I use to make cardio work for me instead of against me. We talk about prioritizing resistance training, choosing the right type of cardio, eating enough protein, properly fueling workouts, and giving your body the recovery it needs to continue building strength and maintaining muscle.

Finally, I discuss the warning signs of overtraining and explain why more cardio isn’t always better. Sometimes the most productive thing you can do is recover.

In This Episode, I Cover:

* What cardio is and why it’s important
* The biggest myths about cardio and muscle loss
* Why natural bodybuilders should include cardio in their training
* Five ways to perform cardio without sacrificing muscle mass
* Common signs that you may be overtraining
* My Gym Girl Challenge for the week to help you build sustainable habits

This Week’s Takeaway

I want you to remember that cardio isn’t your enemy. When it’s programmed correctly and combined with strength training, proper nutrition, and adequate recovery, it can help you become leaner, healthier, and stronger without costing you the muscle you’ve worked so hard to build.

Gym Girl Challenge

This week, I challenge you to stop focusing only on how many calories you burn. Instead, commit to moving your body consistently, prioritizing your strength training, eating enough protein, staying hydrated, and getting quality sleep. Those habits will always take you further than trying to outwork your nutrition with endless cardio.

If you enjoyed this episode, I’d love for you to subscribe, leave a review, and share it with another gym girl who’s working toward her fitness goals. Your support helps me continue creating content that educates, motivates, and reminds women that we can train hard while also training smart.

Until next week, keep showing up, trust the process, and remember; progress comes from consistency, not perfection.]]>889bodybuilding,cardio,cardiovascular,eating,fitness,gym,motivation,muscle,running,workoutfalsefullSeason Finale: What This Season Taught Me About Discipline And Joyhttps://www.spreaker.com/episode/season-finale-what-this-season-taught-me-about-discipline-and-joy--68921000
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 even the days I struggled to get moving taught me more about who I’m becoming. And I open up about what it really looks like to chase the version of myself I know is possible; the stronger, more grounded “her” I’m working toward every single day.

This episode is my reminder to myself, and to you, that fitness isn’t just about building muscle. It’s about building a stronger mind, a better routine, and a deeper connection to your purpose.

💬 What I Share in This Episode
•The biggest lessons I learned this season about consistency and discipline
•How I build routines that support my goals even when life gets busy
•Why recovery weeks and reset weeks matter just as much as training
•How my identity as a natural bodybuilder shapes the way I show up daily
•What I hope you carry with you until next season begins

🔥 My Closing Message

Becoming “that girl” is possible for all of us. It’s not about perfection; it’s about showing up even when you’re tired, adjusting your plan without abandoning your goals, and giving yourself grace while staying committed.

Thank you so much for listening this season, sharing episodes, sending me messages, and growing with me. I promise next season will be even better; deeper conversations, more structure, more workouts, and more real talk.

🎧 Call to Action

If you enjoyed this season:
•Revisit your favorite episode
•Share this finale with someone who needs encouragement
•Follow along with my weekly workouts
•Send me your questions and topic ideas for next season]]>https://api.spreaker.com/episode/68921000Sat, 06 Dec 2025 18:14:45 +0000Nwanneka TesyIn 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...
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 even the days I struggled to get moving taught me more about who I’m becoming. And I open up about what it really looks like to chase the version of myself I know is possible; the stronger, more grounded “her” I’m working toward every single day.

This episode is my reminder to myself, and to you, that fitness isn’t just about building muscle. It’s about building a stronger mind, a better routine, and a deeper connection to your purpose.

💬 What I Share in This Episode
•The biggest lessons I learned this season about consistency and discipline
•How I build routines that support my goals even when life gets busy
•Why recovery weeks and reset weeks matter just as much as training
•How my identity as a natural bodybuilder shapes the way I show up daily
•What I hope you carry with you until next season begins

🔥 My Closing Message

Becoming “that girl” is possible for all of us. It’s not about perfection; it’s about showing up even when you’re tired, adjusting your plan without abandoning your goals, and giving yourself grace while staying committed.

Thank you so much for listening this season, sharing episodes, sending me messages, and growing with me. I promise next season will be even better; deeper conversations, more structure, more workouts, and more real talk.

🎧 Call to Action

If you enjoyed this season:
•Revisit your favorite episode
•Share this finale with someone who needs encouragement
•Follow along with my weekly workouts
•Send me your questions and topic ideas for next season]]>1810bodybuilding,grief,gym,naturalbodybuilding,resilience,strength,workoutfalsefullThe 3-Week Rest Rule: How Thanksgiving Can Be One of Themhttps://www.spreaker.com/episode/the-3-week-rest-rule-how-thanksgiving-can-be-one-of-them--68757242
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 weeks each year to let my body fully rest and how Thanksgiving can be one of those weeks.

I get into the mindset shift of allowing space for recovery, enjoying family time, and letting go of the pressure to “earn” your food or “burn off” that pie. Fitness is a lifestyle, not a punishment. A rested body performs better, thinks better, and feels better.

So whether you’re traveling, hosting family, eating all the sides, or debating if you should squeeze in a quick lift, this episode gives you permission to lean into balance and shows you how it can help you come back stronger.

Tune in if you’re ready to breathe, reset, and actually enjoy your holiday week guilt-free.]]>https://api.spreaker.com/episode/68757242Wed, 26 Nov 2025 15:36:57 +0000Nwanneka TesyThis 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...
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 weeks each year to let my body fully rest and how Thanksgiving can be one of those weeks.

I get into the mindset shift of allowing space for recovery, enjoying family time, and letting go of the pressure to “earn” your food or “burn off” that pie. Fitness is a lifestyle, not a punishment. A rested body performs better, thinks better, and feels better.

So whether you’re traveling, hosting family, eating all the sides, or debating if you should squeeze in a quick lift, this episode gives you permission to lean into balance and shows you how it can help you come back stronger.

Tune in if you’re ready to breathe, reset, and actually enjoy your holiday week guilt-free.]]>428diet,dieting,disorderedeating,eatingdisorders,exercise,food,grateful,gratitude,gym,holiday,holidays,mindset,thanksgiving,workoutfalsefullStart Where You Start: Building a Workout Routine That Fits Your Lifehttps://www.spreaker.com/episode/start-where-you-start-building-a-workout-routine-that-fits-your-life--68616809
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 fitness journey shouldn’t have to either.

I break down how to design a workout split that aligns with your real life, not social media expectations. Whether you’re starting your training week on a Sunday, Monday, Wednesday, or whenever your schedule allows, the focus is simple: pick a rhythm that makes sense for your body, your responsibilities, and your mental bandwidth.

I also talk about the role of rest days specifically how to place them in your split.

Whether that’s a rest day in the middle of your training week to recover and recharge, or a rest day at the end to reset before the next cycle… the key is choosing what supports your goals and lifestyle.

This episode is your reminder that:
✨ You don’t need to follow someone else’s structure to make progress.
✨ You’re allowed to adjust your routine based on your needs.
✨ Consistency is built on something sustainable — not something forced.

You deserve a fitness plan that works with your life, not against it.

🔗 Tune in now and give yourself permission to build a routine that truly fits you.]]>https://api.spreaker.com/episode/68616809Tue, 18 Nov 2025 12:41:59 +0000Nwanneka TesyIn 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....
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 fitness journey shouldn’t have to either.

I break down how to design a workout split that aligns with your real life, not social media expectations. Whether you’re starting your training week on a Sunday, Monday, Wednesday, or whenever your schedule allows, the focus is simple: pick a rhythm that makes sense for your body, your responsibilities, and your mental bandwidth.

I also talk about the role of rest days specifically how to place them in your split.

Whether that’s a rest day in the middle of your training week to recover and recharge, or a rest day at the end to reset before the next cycle… the key is choosing what supports your goals and lifestyle.

This episode is your reminder that:
✨ You don’t need to follow someone else’s structure to make progress.
✨ You’re allowed to adjust your routine based on your needs.
✨ Consistency is built on something sustainable — not something forced.

You deserve a fitness plan that works with your life, not against it.

🔗 Tune in now and give yourself permission to build a routine that truly fits you.]]>789bodybuilding,fitness,gym,habit,health,healthy,mindset,motivation,planning,routine,wellnessfalsefullGratitude for Your Body: The Foundation of Every Fitness Journeyhttps://www.spreaker.com/episode/gratitude-for-your-body-the-foundation-of-every-fitness-journey--68559160
This conversation goes deeper than reps and macros. It’s a reminder that not everyone has the privilege of planning workouts, setting fitness goals, or even participating in physical activity. Some people are navigating chronic illness, disability, recovery, or physical limitations that make movement difficult or impossible.

So today, I reflect on the simple truth that having a body capable of movement—of lifting, running, stretching, breathing—is a gift. And gratitude doesn’t mean settling; it means honoring your body while still working to improve it.

I explore:
•Why gratitude is the most underrated mindset tool in fitness
•How comparing your body to others steals joy and progress
•Simple ways to practice gratitude for your body daily
•How acknowledging others’ limitations can deepen your compassion and motivation
•The mindset shift that helps you appreciate your body even on “off” days

This episode is an invitation to pause, breathe, and remember: the ability to train is a blessing, not a burden.]]>https://api.spreaker.com/episode/68559160Thu, 13 Nov 2025 22:35:47 +0000Nwanneka TesyIn 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...
This conversation goes deeper than reps and macros. It’s a reminder that not everyone has the privilege of planning workouts, setting fitness goals, or even participating in physical activity. Some people are navigating chronic illness, disability, recovery, or physical limitations that make movement difficult or impossible.

So today, I reflect on the simple truth that having a body capable of movement—of lifting, running, stretching, breathing—is a gift. And gratitude doesn’t mean settling; it means honoring your body while still working to improve it.

I explore:
•Why gratitude is the most underrated mindset tool in fitness
•How comparing your body to others steals joy and progress
•Simple ways to practice gratitude for your body daily
•How acknowledging others’ limitations can deepen your compassion and motivation
•The mindset shift that helps you appreciate your body even on “off” days

This episode is an invitation to pause, breathe, and remember: the ability to train is a blessing, not a burden.]]>683body,bodybuilding,exercise,fitness,grateful,gratitude,health,healthy,movement,wellnessfalsefullTop 10 Things to Avoid When Creating Your Workout Splithttps://www.spreaker.com/episode/top-10-things-to-avoid-when-creating-your-workout-split--68363594
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 actually supports your goals instead of holding you back.

I’ll cover:
1.Copying someone else’s split without understanding their goals
2.Ignoring recovery days or pushing through pain
3.Training every muscle equally when your body needs balance
4.Neglecting mobility and warm-ups
5.Overcomplicating your plan with too many exercises
6.Underestimating nutrition and sleep
7.Switching programs too often
8.Forgetting to track progress
9.Skipping cardio or using it as punishment
10.Designing your split based on aesthetics, not function

💡 Key Takeaway: Your workout split should evolve with you; focus on what your body needs, not what social media says it should look like.

If you enjoyed this episode, don’t forget to share, subscribe, and leave a review to help the podcast grow!

🎧 Listen now on Spotify, Apple Podcasts, or wherever you get your podcasts.]]>https://api.spreaker.com/episode/68363594Fri, 31 Oct 2025 17:38:53 +0000Nwanneka TesyWelcome 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...
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 actually supports your goals instead of holding you back.

I’ll cover:
1.Copying someone else’s split without understanding their goals
2.Ignoring recovery days or pushing through pain
3.Training every muscle equally when your body needs balance
4.Neglecting mobility and warm-ups
5.Overcomplicating your plan with too many exercises
6.Underestimating nutrition and sleep
7.Switching programs too often
8.Forgetting to track progress
9.Skipping cardio or using it as punishment
10.Designing your split based on aesthetics, not function

💡 Key Takeaway: Your workout split should evolve with you; focus on what your body needs, not what social media says it should look like.

If you enjoyed this episode, don’t forget to share, subscribe, and leave a review to help the podcast grow!

🎧 Listen now on Spotify, Apple Podcasts, or wherever you get your podcasts.]]>1396bodybuilding,fitness,fitnessmistakes,gym,gymworkout,naturalbodybuilding,strengthtraining,thegymgirlpodcast,workoutsplitfalsefullWhen to Switch Up Your Workout Splithttps://www.spreaker.com/episode/when-to-switch-up-your-workout-split--68221716
In this episode, I break down the key signs that it’s time to switch things up, including:
•Why plateaus happen and how to recognize them 🛑
•The difference between pushing through vs. overtraining 💡
•When boredom is more than just a mindset issue 💤
•How competition prep splits evolve compared to lifestyle training 📊

I also share practical strategies to refresh your split without overhauling everything—like changing rep ranges, exercise order, or adding intensity techniques to spark new growth.

💡 The big takeaway: Your workout split isn’t meant to last forever. Progress comes from knowing when to adapt.

As always, thank you for tuning in! If this episode resonates, please share, subscribe, and leave a review so we can keep building this amazing community of natural athletes and fitness lovers.

🎧 Available now on Spotify, Apple Podcasts, and everywhere you listen.]]>https://api.spreaker.com/episode/68221716Tue, 21 Oct 2025 02:45:58 +0000Nwanneka TesyWelcome 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...
In this episode, I break down the key signs that it’s time to switch things up, including:
•Why plateaus happen and how to recognize them 🛑
•The difference between pushing through vs. overtraining 💡
•When boredom is more than just a mindset issue 💤
•How competition prep splits evolve compared to lifestyle training 📊

I also share practical strategies to refresh your split without overhauling everything—like changing rep ranges, exercise order, or adding intensity techniques to spark new growth.

💡 The big takeaway: Your workout split isn’t meant to last forever. Progress comes from knowing when to adapt.

As always, thank you for tuning in! If this episode resonates, please share, subscribe, and leave a review so we can keep building this amazing community of natural athletes and fitness lovers.

🎧 Available now on Spotify, Apple Podcasts, and everywhere you listen.]]>728bodybuilding,fitness,gym,health,healthandwellness,workoutfalsefullWorkout Split with Purposehttps://www.spreaker.com/episode/workout-split-with-purpose--67866746Episode 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 hinted at before but never fully unpacked: how to create your workout split. There’s no one-size-fits-all formula. Instead, your split should reflect three key things:

Where your body is right now – Are you dealing with pain, mobility issues, or just getting back into training? Or are you ready for high-intensity work?
Where your mind is – Fitness requires mental energy and discipline. If your body is in pain but your mind isn’t ready, you’ll burn out fast.
What you’re building toward – Is your goal competition prep, mobility, consistency, or general health?

Where your body is right now – Are you dealing with pain, mobility issues, or just getting back into training? Or are you ready for high-intensity work?
Where your mind is – Fitness requires mental energy and discipline. If your body is in pain but your mind isn’t ready, you’ll burn out fast.
What you’re building toward – Is your goal competition prep, mobility, consistency, or general health?

I share my own journey of rebuilding after knee pain, moving from mobility-focused workouts back into a structured five-day split with a lighter sixth day for recovery. I break down how I structure my week—quads and glutes on Monday, upper body on Tuesday, hamstrings later in the week, cardio daily—and how I adjust when life (and cycles!) force me to scale back.

💡 The biggest takeaway: Your workout split should work for your current body, mind, and goals not against them.

Next week, we’ll talk about an important follow-up question: When should you change your workout split? Whether you’ve been sticking to the same plan for weeks or months, I’ll cover the signs it’s time to switch things up.

As always, thank you for listening. If you’re new, welcome! If you’ve been rocking with me for a while, I appreciate you. Please share, subscribe, and leave a review so we can keep building this community of natural athletes and fitness lovers.

Stay consistent, stay strong, and I’ll see you in the next episode of The Gym Girl Podcast.]]>691body,bodybuilding,disorderedeating,fitness,gym,mealplan,naturalbodybuilding,weightgain,weightloss,wellness,workout,workoutsplitfalse33fullWhy Glute Training Is Non-Negotiablehttps://www.spreaker.com/episode/why-glute-training-is-non-negotiable--67649896
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 matter: Beyond aesthetics, they drive strength, stability, and injury prevention.
•Effective training strategies: The perfect balance between heavy compound lifts, isolation work, and frequency for growth.
•Injury prevention tips: How to warm up properly, use correct form, and recover to keep your hips, knees, and lower back healthy.
•Mind-muscle connection: Why “feeling” your glutes work is just as important as the weight you lift.

🔥 Takeaway: Training your glutes is about more than looks; it’s about performance, protection, and power. If you want to move better, lift stronger, and build the balanced physique judges (and you) want, glutes have to be a top priority.

If this episode gave you value, share it with a friend, tag me on Instagram, and let’s spread the love for smart training!]]>https://api.spreaker.com/episode/67649896Fri, 05 Sep 2025 23:10:05 +0000Nwanneka Tesy🎙️ 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...
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 matter: Beyond aesthetics, they drive strength, stability, and injury prevention.
•Effective training strategies: The perfect balance between heavy compound lifts, isolation work, and frequency for growth.
•Injury prevention tips: How to warm up properly, use correct form, and recover to keep your hips, knees, and lower back healthy.
•Mind-muscle connection: Why “feeling” your glutes work is just as important as the weight you lift.

🔥 Takeaway: Training your glutes is about more than looks; it’s about performance, protection, and power. If you want to move better, lift stronger, and build the balanced physique judges (and you) want, glutes have to be a top priority.

If this episode gave you value, share it with a friend, tag me on Instagram, and let’s spread the love for smart training!]]>1796bodybuilder,bodybuilding,fitness,glutes,glutestraining,gym,gymworkout,naturalbodybuilding,podcast,weighttrainingfalsefullSeason 3- Why Leg Day Matters More Than You Thinkhttps://www.spreaker.com/episode/season-3-why-leg-day-matters-more-than-you-think--67322994
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 or figure stage, or simply building a stronger, healthier body. From aesthetics and symmetry to injury prevention and mental toughness, this episode will change the way you think about leg day and might just make you look forward to it. What You’ll Learn in This Episode:

Legs as the foundation: Why your glutes, quads, hamstrings, and calves are more than just “show muscles.”
Training goals by category: How leg day differs for wellness competitors, figure athletes, and lifestyle lifters.
The mental edge: How pushing through grueling lower body sessions builds resilience inside and outside the gym.
The cost of skipping leg day: How imbalances impact performance, aesthetics, and injury risk.
Season 3 preview: Expect deep dives into glutes, hamstrings, quads, calves, home and gym routines, recovery strategies, and natural competitor tips.

Key Quote from This Episode:
"Stop treating leg day like an afterthought. Make it your priority build from the ground up." Links & Resources:

Subscribe to The Gym Girl Podcast for more episodes this season on lower body training and natural bodybuilding.
Follow me on Instagram @thatgymratyouknow for workout tips and behind-the-scenes training content.

Next Episode Teaser:
We’re diving deep into glute training and no, it’s not just about hip thrusts. ]]>https://api.spreaker.com/episode/67322994Sun, 10 Aug 2025 19:51:44 +0000Nwanneka TesyThe 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 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 or figure stage, or simply building a stronger, healthier body. From aesthetics and symmetry to injury prevention and mental toughness, this episode will change the way you think about leg day and might just make you look forward to it. What You’ll Learn in This Episode:

Legs as the foundation: Why your glutes, quads, hamstrings, and calves are more than just “show muscles.”
Training goals by category: How leg day differs for wellness competitors, figure athletes, and lifestyle lifters.
The mental edge: How pushing through grueling lower body sessions builds resilience inside and outside the gym.
The cost of skipping leg day: How imbalances impact performance, aesthetics, and injury risk.
Season 3 preview: Expect deep dives into glutes, hamstrings, quads, calves, home and gym routines, recovery strategies, and natural competitor tips.

Key Quote from This Episode:
"Stop treating leg day like an afterthought. Make it your priority build from the ground up." Links & Resources:

Subscribe to The Gym Girl Podcast for more episodes this season on lower body training and natural bodybuilding.
Follow me on Instagram @thatgymratyouknow for workout tips and behind-the-scenes training content.

Next Episode Teaser:
We’re diving deep into glute training and no, it’s not just about hip thrusts. ]]>1251bodybuilding,exercise,fitness,gym,gymculture,legday,naturalbodybuilding,weighttraining,workoutfalse31fullCreating the Perfect Workout Split- Part 3https://www.spreaker.com/episode/creating-the-perfect-workout-split-part-3--62163801
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’re aiming for strength, endurance, or overall fitness, customizing your split can lead to incredible results.

As I conclude this discussion, I want to emphasize that consistency and listening to your body are essential. Don’t be afraid to tweak your routine as you progress. Your fitness journey is unique, and it’s all about discovering what works best for you.

I want to take a moment to express my heartfelt gratitude to all of you, our amazing listeners. Your support, feedback, and enthusiasm have made this season truly special. I appreciate every message and story shared—it's inspiring to be part of your fitness journey!

I’m excited to announce that I ’ll be back for Season Three in May 2025! I have some incredible content lined up, including expert interviews, new workout challenges, and tips to keep you motivated.

Thank you for tuning in and being part of The GymGirl community. Until next time, stay strong, stay inspired, and keep pushing towards your goals!

Amazon StoreFront: Check out this page from thatgymrat https://www.amazon.com/shop/th...]]>https://api.spreaker.com/episode/62163801Mon, 30 Sep 2024 12:15:42 +0000Nwanneka TesyWelcome 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,...
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’re aiming for strength, endurance, or overall fitness, customizing your split can lead to incredible results.

As I conclude this discussion, I want to emphasize that consistency and listening to your body are essential. Don’t be afraid to tweak your routine as you progress. Your fitness journey is unique, and it’s all about discovering what works best for you.

I want to take a moment to express my heartfelt gratitude to all of you, our amazing listeners. Your support, feedback, and enthusiasm have made this season truly special. I appreciate every message and story shared—it's inspiring to be part of your fitness journey!

I’m excited to announce that I ’ll be back for Season Three in May 2025! I have some incredible content lined up, including expert interviews, new workout challenges, and tips to keep you motivated.

Thank you for tuning in and being part of The GymGirl community. Until next time, stay strong, stay inspired, and keep pushing towards your goals!

Amazon StoreFront: Check out this page from thatgymrat https://www.amazon.com/shop/th...]]>890bodybuilding,fitness,gym,gymculture,health,healthandwellness,naturalbodybuilding,powerlifting,seasonfinale,weightlifting,wellness’s,workoutfalsefullCreating the Perfect Workout Split- Part 2https://www.spreaker.com/episode/creating-the-perfect-workout-split-part-2--61351417

Tune in for part three on more tips for optimizing your workout splits and achieving your fitness goals!]]>https://api.spreaker.com/episode/61351417Wed, 11 Sep 2024 20:59:03 +0000Nwanneka TesyWhen 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...

Tune in for part three on more tips for optimizing your workout splits and achieving your fitness goals!]]>1082bodybuilder,bodybuilding,fit,fitness,gym,health,healthy,mindset,motivation,podcast,tips,tricks,workoutfalsefullCreating the Perfect Workout Split- Part 1https://www.spreaker.com/episode/creating-the-perfect-workout-split-part-1--60990748
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.

Fat Loss: If fat loss is a priority, incorporate higher-intensity workouts and consider a caloric deficit while maintaining protein intake.

2. Frequency of Training

Beginner: 3-4 days a week, focusing on full-body workouts initially.

Intermediate/Advanced: 4-6 days a week, allowing for splits that target specific muscle groups.

3. Choose a Split Routine

Upper/Lower Split: Alternate between upper body and lower body workouts. This is effective for 4 days a week (e.g., Upper on Mon/Thurs, Lower on Tue/Fri).

Push/Pull/Legs Split: Focus on push (chest, shoulders, triceps), pull (back, biceps), and legs. This can be done 5-6 days a week.

Body Part Split: Target specific muscle groups on different days (e.g., chest on Monday, back on Tuesday, etc.). This allows for focused work on each muscle group.

Click for more content: https://linktr.ee/Nwannekatesy]]>https://api.spreaker.com/episode/60990748Sun, 11 Aug 2024 20:07:54 +0000Nwanneka TesyFor 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....
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.

Fat Loss: If fat loss is a priority, incorporate higher-intensity workouts and consider a caloric deficit while maintaining protein intake.

2. Frequency of Training

Beginner: 3-4 days a week, focusing on full-body workouts initially.

Intermediate/Advanced: 4-6 days a week, allowing for splits that target specific muscle groups.

3. Choose a Split Routine

Upper/Lower Split: Alternate between upper body and lower body workouts. This is effective for 4 days a week (e.g., Upper on Mon/Thurs, Lower on Tue/Fri).

Push/Pull/Legs Split: Focus on push (chest, shoulders, triceps), pull (back, biceps), and legs. This can be done 5-6 days a week.

Body Part Split: Target specific muscle groups on different days (e.g., chest on Monday, back on Tuesday, etc.). This allows for focused work on each muscle group.

Click for more content: https://linktr.ee/Nwannekatesy]]>1390bodybuilding,exercise,fitness,gym,healthy,naturalbodybuilding,podcast,wellness,workout,workoutsplitfalsefullBenefits of Stretchinghttps://www.spreaker.com/episode/benefits-of-stretching--60763241
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 your headphones and let's get started!

Click for more content: https://linktr.ee/Nwannekatesy

]]>https://api.spreaker.com/episode/60763241Mon, 22 Jul 2024 06:35:44 +0000Nwanneka TesyWelcome 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...
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 your headphones and let's get started!

Click for more content: https://linktr.ee/Nwannekatesy

]]>1126injuries,muscle,muscles,postworkout,preworkout,stretch,stretching,weightlifting,workoutfalsefullDo I Have to Give up Coffee When Competing?https://www.spreaker.com/episode/do-i-have-to-give-up-coffee-when-competing--60625525

Additionally, I discuss the bodily impacts, determine the best timing and amount for intake, and offer practical advice on how to enhance its benefits while reducing any adverse effects.
Whether you are passionate about coffee or dedicated to fitness, this episode offers insightful perspectives on the confluence of caffeine and natural bodybuilding. So, seize your preferred brew and join us for this energizing discussion!

Trigger warning: This episode discusses eating disorders

Click for more content: https://linktr.ee/Nwannekatesy
]]>https://api.spreaker.com/episode/60625525Sun, 07 Jul 2024 15:32:34 +0000Nwanneka TesyIn 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,...

Additionally, I discuss the bodily impacts, determine the best timing and amount for intake, and offer practical advice on how to enhance its benefits while reducing any adverse effects.
Whether you are passionate about coffee or dedicated to fitness, this episode offers insightful perspectives on the confluence of caffeine and natural bodybuilding. So, seize your preferred brew and join us for this energizing discussion!

Trigger warning: This episode discusses eating disorders

Click for more content: https://linktr.ee/Nwannekatesy
]]>2164bodybuilding,caffeine,coffee,competitor,disorderedeating,eating,eatingdisorder,fitness,goals,heading,health,healthy,hydration,mealprep,recovery,tea,wellnessfalsefullDo I Have To Compete In Natural Bodybuilding Competitions?https://www.spreaker.com/episode/do-i-have-to-compete-in-natural-bodybuilding-competitions--60085963
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 explore how natural bodybuilding promotes overall well-being and highlight the importance of proper nutrition, rest, and recovery in achieving optimal results. I further discuss the positive impact this discipline has on mental clarity, self-confidence, and stress management.

Whether you are a seasoned competitor or simply curious about this discipline, this podcast episode will provide valuable insights and inspire you to explore the deeper dimensions of the natural bodybuilding journey.

*** Trigger warning, this episode talked about disorder, eating***

Click for more content: https://linktr.ee/Nwannekatesy ]]>https://api.spreaker.com/episode/60085963Sun, 19 May 2024 14:26:00 +0000Nwanneka TesyIn 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...
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 explore how natural bodybuilding promotes overall well-being and highlight the importance of proper nutrition, rest, and recovery in achieving optimal results. I further discuss the positive impact this discipline has on mental clarity, self-confidence, and stress management.

Whether you are a seasoned competitor or simply curious about this discipline, this podcast episode will provide valuable insights and inspire you to explore the deeper dimensions of the natural bodybuilding journey.

*** Trigger warning, this episode talked about disorder, eating***

Click for more content: https://linktr.ee/Nwannekatesy ]]>820bodybuilder,bodybuilding,disorderedeating,fitness,fitnessmotivation,healthandfitness,holistic,mentalawareness,mindset,recovery,wellnessfalsefullWhat Is Your ‘Why’!https://www.spreaker.com/episode/what-is-your-why--59998332
**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 promotes a healthy and balanced lifestyle. Engaging in regular exercise and following a nutritious diet not only helps to build a strong and aesthetically pleasing physique, but also improves overall health and well-being.

Secondly, natural bodybuilding allows individuals to challenge themselves both physically and mentally. The journey towards achieving a sculpted physique requires discipline, dedication, and perseverance. Through setting and achieving personal goals, individuals can experience a sense of accomplishment and self-improvement.

Additionally, natural bodybuilding provides an opportunity for individuals to showcase their hard work and dedication on stage. Competing in a natural bodybuilding competition allows participants to demonstrate their physique, posing skills, and stage presence, and receive recognition for their efforts.

Natural bodybuilding promotes a positive body image and encourages individuals to embrace their natural potential without the use of performance-enhancing substances.

In conclusion, entering natural bodybuilding can be a fulfilling and rewarding experience for individuals who are passionate about fitness, health, and personal growth. It offers an avenue to challenge oneself, showcase hard work, and inspire others to lead a healthier lifestyle.

Click for more content: https://linktr.ee/Nwannekatesy
]]>https://api.spreaker.com/episode/59998332Mon, 13 May 2024 03:02:43 +0000Nwanneka TesyIn 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...
**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 promotes a healthy and balanced lifestyle. Engaging in regular exercise and following a nutritious diet not only helps to build a strong and aesthetically pleasing physique, but also improves overall health and well-being.

Secondly, natural bodybuilding allows individuals to challenge themselves both physically and mentally. The journey towards achieving a sculpted physique requires discipline, dedication, and perseverance. Through setting and achieving personal goals, individuals can experience a sense of accomplishment and self-improvement.

Additionally, natural bodybuilding provides an opportunity for individuals to showcase their hard work and dedication on stage. Competing in a natural bodybuilding competition allows participants to demonstrate their physique, posing skills, and stage presence, and receive recognition for their efforts.

Natural bodybuilding promotes a positive body image and encourages individuals to embrace their natural potential without the use of performance-enhancing substances.

In conclusion, entering natural bodybuilding can be a fulfilling and rewarding experience for individuals who are passionate about fitness, health, and personal growth. It offers an avenue to challenge oneself, showcase hard work, and inspire others to lead a healthier lifestyle.

Click for more content: https://linktr.ee/Nwannekatesy
]]>1106bodybuilding,competition,fatloss,fitness,gym,health,healthandwellness,lifestyle,mindset,motivation,muscles,naturalbodybuilding,weightlossfalsefullSeason 2- Is Natural Bodybuilding for You?https://www.spreaker.com/episode/season-2-is-natural-bodybuilding-for-you--59864772
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 the hidden tips and tactics that can assist you in achieving your bodybuilding aspirations without synthetic aids. Prepare for an inspiring and informative adventure as we discover the myriad elements involved in the pursuit of natural bodybuilding.

Determining if natural bodybuilding is suitable for you requires consideration of your fitness goals, commitment to training, and stance on performance-enhancing substances. Natural bodybuilding focuses on developing the physique without the use of banned substances, emphasizing a disciplined approach to diet and exercise.

Click for more content: https://linktr.ee/Nwannekatesy
]]>https://api.spreaker.com/episode/59864772Mon, 06 May 2024 01:59:50 +0000Nwanneka TesyHave 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...
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 the hidden tips and tactics that can assist you in achieving your bodybuilding aspirations without synthetic aids. Prepare for an inspiring and informative adventure as we discover the myriad elements involved in the pursuit of natural bodybuilding.

Determining if natural bodybuilding is suitable for you requires consideration of your fitness goals, commitment to training, and stance on performance-enhancing substances. Natural bodybuilding focuses on developing the physique without the use of banned substances, emphasizing a disciplined approach to diet and exercise.

Click for more content: https://linktr.ee/Nwannekatesy
]]>1824athletic,bodybuilding,cardio,competition,competitor,fatloss,fit,fitness,gym,sport,weightloss,workoutfalsefullBecoming A Fitness Influencer: Part 2https://www.spreaker.com/episode/becoming-a-fitness-influencer-part-2--57154011
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 fitness advice, workout plans, or nutrition tips. Engage with your audience by answering their questions, providing guidance, and sharing your expertise.

7. Stay Consistent: Post regularly and maintain a consistent content schedule. This helps you stay visible and engaged with your audience.

8. Engage with Your Community: Respond to comments, messages, and engage with your followers. Building a strong community fosters loyalty and encourages others to join your fitness journey.

9. Offer Coaching or Training Services: If you have the expertise and qualifications, consider offering coaching or personal training services. This allows you to directly help others achieve their fitness goals and establish yourself as an authority in the field.

10. Stay Informed and Educated: Continuously update your knowledge about fitness trends, nutrition, and exercise science. This helps you provide accurate and up-to-date information to your audience.

Remember, building a successful fitness influencer brand takes time and effort. Stay dedicated to your fitness journey, provide value to your audience, and remain authentic throughout the process.

Click for more content: https://linktr.ee/Nwannekatesy
]]>https://api.spreaker.com/episode/57154011Sun, 08 Oct 2023 15:27:10 +0000Nwanneka TesyThis 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...
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 fitness advice, workout plans, or nutrition tips. Engage with your audience by answering their questions, providing guidance, and sharing your expertise.

7. Stay Consistent: Post regularly and maintain a consistent content schedule. This helps you stay visible and engaged with your audience.

8. Engage with Your Community: Respond to comments, messages, and engage with your followers. Building a strong community fosters loyalty and encourages others to join your fitness journey.

9. Offer Coaching or Training Services: If you have the expertise and qualifications, consider offering coaching or personal training services. This allows you to directly help others achieve their fitness goals and establish yourself as an authority in the field.

10. Stay Informed and Educated: Continuously update your knowledge about fitness trends, nutrition, and exercise science. This helps you provide accurate and up-to-date information to your audience.

Remember, building a successful fitness influencer brand takes time and effort. Stay dedicated to your fitness journey, provide value to your audience, and remain authentic throughout the process.

Click for more content: https://linktr.ee/Nwannekatesy
]]>1249bodybuilding,fatloss,fit,fitness,goals,health,influencer,mindset,socialmedia,weightloss,wellness,workoutfalsefullBecoming A Fitness Influencer: Part 1https://www.spreaker.com/episode/becoming-a-fitness-influencer-part-1--56920235
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 to focus on, such as strength training, yoga, nutrition, weight loss, or body positivity. Identifying your niche helps you target a specific audience and build expertise.

2. Create Engaging Content: Produce high-quality content that educates, inspires, and motivates your audience. This can include workout routines, healthy recipes, fitness tips, transformation stories, motivational quotes, or informative videos.

3. Be Authentic: Share your personal fitness journey, challenges, and successes. Authenticity helps you connect with your audience on a deeper level and builds trust.

4. Utilize Social Media Platforms: Establish a presence on popular social media platforms like Instagram, YouTube, TikTok, or Facebook. Utilize these platforms to showcase your fitness routines, share progress photos, provide fitness-related tips, and interact with your audience.

5. Collaborate with Others: Partner with other fitness influencers, brands, or gyms for collaborations or guest appearances. This can help expand your reach, gain exposure to new audiences, and establish credibility.

Remember, building a successful fitness influencer brand takes time and effort. Stay dedicated to your fitness journey, provide value to your audience, and remain authentic throughout the process.

Click for more content: https://linktr.ee/Nwannekatesy
]]>https://api.spreaker.com/episode/56920235Mon, 25 Sep 2023 01:05:49 +0000Nwanneka TesyThis 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...
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 to focus on, such as strength training, yoga, nutrition, weight loss, or body positivity. Identifying your niche helps you target a specific audience and build expertise.

2. Create Engaging Content: Produce high-quality content that educates, inspires, and motivates your audience. This can include workout routines, healthy recipes, fitness tips, transformation stories, motivational quotes, or informative videos.

3. Be Authentic: Share your personal fitness journey, challenges, and successes. Authenticity helps you connect with your audience on a deeper level and builds trust.

4. Utilize Social Media Platforms: Establish a presence on popular social media platforms like Instagram, YouTube, TikTok, or Facebook. Utilize these platforms to showcase your fitness routines, share progress photos, provide fitness-related tips, and interact with your audience.

5. Collaborate with Others: Partner with other fitness influencers, brands, or gyms for collaborations or guest appearances. This can help expand your reach, gain exposure to new audiences, and establish credibility.

Remember, building a successful fitness influencer brand takes time and effort. Stay dedicated to your fitness journey, provide value to your audience, and remain authentic throughout the process.

Click for more content: https://linktr.ee/Nwannekatesy
]]>783beauty,cardio,fit,fitness,fitnessimfluencer,gym,healthandwellness,socialmedia,workoutfalsefullMuch Ado About Vitaminshttps://www.spreaker.com/episode/much-ado-about-vitamins--56834923
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 that while my podcast aims to inspire and inform, it does not provide medical advice or diagnose any conditions.

***For any mental or physical health concerns, please seek guidance from licensed healthcare professionals.

Click for more content: https://linktr.ee/Nwannekatesy
]]>https://api.spreaker.com/episode/56834923Mon, 18 Sep 2023 01:26:23 +0000Nwanneka TesyIn 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...
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 that while my podcast aims to inspire and inform, it does not provide medical advice or diagnose any conditions.

***For any mental or physical health concerns, please seek guidance from licensed healthcare professionals.

Click for more content: https://linktr.ee/Nwannekatesy
]]>1020bodybuilding,diaorderedeating,eatingdisorder,fit,fitness,health,healthandwellness,healthy,naturalbodybuilding,podcastfalsefullSome Ups and Downshttps://www.spreaker.com/episode/some-ups-and-downs--56681220
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 that while my podcast aims to inspire and inform, it does not provide medical advice or diagnose any conditions.

***For any mental or physical health concerns, please seek guidance from licensed healthcare professionals.

Click for more content: https://linktr.ee/Nwannekatesy ]]>https://api.spreaker.com/episode/56681220Mon, 04 Sep 2023 03:04:54 +0000Nwanneka TesyIn 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...
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 that while my podcast aims to inspire and inform, it does not provide medical advice or diagnose any conditions.

***For any mental or physical health concerns, please seek guidance from licensed healthcare professionals.

Click for more content: https://linktr.ee/Nwannekatesy ]]>807bodybuilder,bodybuilding,bodyfysmorphia,disorderedeating,dysmorphia,eatingdisorder,fitness,gym,healthy,mentalillness,mentalwellness,motivation,naturalbodybuilding,workout,workoutsplitsfalsefullSelf Doubt and Bodybuildinghttps://www.spreaker.com/episode/self-doubt-and-bodybuilding--56388127
I will outline strategies to identify and control intrusive thoughts, providing practical advice to foster a positive mindset and maintain motivation in pursuit of our fitness objectives.

Click for more content: https://linktr.ee/Nwannekatesy
]]>https://api.spreaker.com/episode/56388127Mon, 07 Aug 2023 01:42:22 +0000Nwanneka TesyJoin 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...
I will outline strategies to identify and control intrusive thoughts, providing practical advice to foster a positive mindset and maintain motivation in pursuit of our fitness objectives.

Click for more content: https://linktr.ee/Nwannekatesy
]]>1453affirmation,bobybuilding,disorderedeating,eatingdisorder,fatloss,fit,fitness,food,health,healthy,journey,weight,weightlossfalsefullMuch Ado About Processed Foodhttps://www.spreaker.com/episode/much-ado-about-processed-food--56310468
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, cardiovascular issues, and other health problems.

By focusing on whole, minimally processed foods such as fruits, vegetables, lean proteins, and whole grains, individuals can provide their bodies with essential nutrients and fiber while avoiding harmful additives. Meal planning plays a vital role in promoting healthier eating habits; it involves preparing balanced meals in advance, incorporating a variety of nutritious ingredients, and controlling portion sizes to support weight management and energy levels throughout the day. By prioritizing fresh, whole foods and adopting mindful eating practices, individuals can cultivate a sustainable approach to nutrition that fosters long-term health benefits.

Flick for more content: https://linktr.ee/Nwannekatesy ]]>https://api.spreaker.com/episode/56310468Sun, 30 Jul 2023 17:48:23 +0000Nwanneka TesyThis 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...
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, cardiovascular issues, and other health problems.

By focusing on whole, minimally processed foods such as fruits, vegetables, lean proteins, and whole grains, individuals can provide their bodies with essential nutrients and fiber while avoiding harmful additives. Meal planning plays a vital role in promoting healthier eating habits; it involves preparing balanced meals in advance, incorporating a variety of nutritious ingredients, and controlling portion sizes to support weight management and energy levels throughout the day. By prioritizing fresh, whole foods and adopting mindful eating practices, individuals can cultivate a sustainable approach to nutrition that fosters long-term health benefits.

Flick for more content: https://linktr.ee/Nwannekatesy ]]>879body,bodybuilding,cardio,cheatmeal,dance,fitness,fitnessmotivqt,food,health,healthy,jogging,junkfood,processedfood,workoutfalsefullLet's Lift Safelyhttps://www.spreaker.com/episode/let-s-lift-safely--56208058
Lifting weights safely is crucial for both maximizing fitness gains and preventing injuries. Proper form and technique not only enhance the effectiveness of each exercise but also reduce the risk of strains, sprains, and more serious injuries like muscle tears or joint damage. Maintaining a stable core, using controlled movements, and starting with lighter weights to master form before progressing are fundamental principles.

Additionally, understanding equipment usage and safety features helps prevent accidents. Adequate warm-up and cooldown routines further prepare muscles and joints, improving flexibility and reducing muscle stiffness post-workout. Consistency in safe lifting practices promotes long-term strength gains and overall fitness progression, ensuring a sustainable and injury-free fitness journey.

Click for more content: https://linktr.ee/Nwannekatesy
]]>https://api.spreaker.com/episode/56208058Sun, 23 Jul 2023 08:18:00 +0000Nwanneka TesyIn this week's episode, I discuss the significance of safe lifting practices. I aim for this podcast episode to highlight the importance of heeding your body's signals and prioritizing what is best for you and your body in the gym and any fitness...
Lifting weights safely is crucial for both maximizing fitness gains and preventing injuries. Proper form and technique not only enhance the effectiveness of each exercise but also reduce the risk of strains, sprains, and more serious injuries like muscle tears or joint damage. Maintaining a stable core, using controlled movements, and starting with lighter weights to master form before progressing are fundamental principles.

Additionally, understanding equipment usage and safety features helps prevent accidents. Adequate warm-up and cooldown routines further prepare muscles and joints, improving flexibility and reducing muscle stiffness post-workout. Consistency in safe lifting practices promotes long-term strength gains and overall fitness progression, ensuring a sustainable and injury-free fitness journey.

Click for more content: https://linktr.ee/Nwannekatesy
]]>1039athlete,athletic,body,bodybuilding,cardio,fit,fitness,gym,health,healthandwellness,mind,weightlifting,weightloss,workoutfalsefullHow To Plan Your Workout Splitshttps://www.spreaker.com/episode/how-to-plan-your-workout-splits--56059226
Planning your workout splits involves dividing your weekly training sessions strategically to target different muscle groups and fitness goals effectively. Start by assessing your fitness objectives—whether it's building muscle, improving endurance, or enhancing overall fitness—and then determine the frequency and intensity of your workouts accordingly. A common approach is to split workouts by muscle groups (e.g., upper body, lower body) or by movement patterns (e.g., push, pull, legs).

Consider your schedule and recovery needs; typically, allowing 48 hours between training the same muscle group ensures adequate recovery. Incorporate a variety of exercises and incorporate progressive overload by gradually increasing weights or intensity to stimulate continuous adaptation and prevent plateauing. Flexibility is key; adjust your workout splits as needed based on your progress, recovery, and evolving fitness goals to ensure sustainable and balanced training over time.

Don’t forget to click subscribe and share with your friends. This is how you help small creators grow!
Click for more content: https://linktr.ee/Nwannekatesy
]]>https://api.spreaker.com/episode/56059226Tue, 11 Jul 2023 06:29:24 +0000Nwanneka TesyIn this week's Fit Talk episode, I discuss various methods to maximize the benefits of your workout splits. Tune in every week for a new episode on your favorite podcast platform. Planning your workout splits involves dividing your weekly training...
Planning your workout splits involves dividing your weekly training sessions strategically to target different muscle groups and fitness goals effectively. Start by assessing your fitness objectives—whether it's building muscle, improving endurance, or enhancing overall fitness—and then determine the frequency and intensity of your workouts accordingly. A common approach is to split workouts by muscle groups (e.g., upper body, lower body) or by movement patterns (e.g., push, pull, legs).

Consider your schedule and recovery needs; typically, allowing 48 hours between training the same muscle group ensures adequate recovery. Incorporate a variety of exercises and incorporate progressive overload by gradually increasing weights or intensity to stimulate continuous adaptation and prevent plateauing. Flexibility is key; adjust your workout splits as needed based on your progress, recovery, and evolving fitness goals to ensure sustainable and balanced training over time.

Don’t forget to click subscribe and share with your friends. This is how you help small creators grow!
Click for more content: https://linktr.ee/Nwannekatesy
]]>893cardio,exercise,food,gym,gymmotivation,healthandfitness,healthy,jog,mentalhealth,running,wellness,workoutfalsefullWeight Loss and Fat Loss: What is the Difference?https://www.spreaker.com/episode/weight-loss-and-fat-loss-what-is-the-difference--55955125
Weight loss and fat loss are often used interchangeably but refer to different processes in the body. Weight loss generally refers to a reduction in overall body weight, which can include loss of water weight, muscle mass, and fat mass.

On the other hand, fat loss specifically targets the reduction of body fat while preserving lean muscle mass. Achieving fat loss typically involves a combination of healthy eating, regular exercise, and strength training to promote fat burning and maintain muscle tissue. It's important to focus on fat loss rather than just weight loss to achieve a leaner and healthier body composition, as preserving muscle mass supports metabolism and overall physical function.

Click for more content: https://linktr.ee/Nwannekatesy
]]>https://api.spreaker.com/episode/55955125Sun, 02 Jul 2023 17:27:00 +0000Nwanneka TesyIn this week's podcast episode, I explain the key difference between weight loss and fat loss. Understanding this distinction will prevent unnecessary worry when embarking on a fitness journey and noticing that your weight isn't changing as expected....
Weight loss and fat loss are often used interchangeably but refer to different processes in the body. Weight loss generally refers to a reduction in overall body weight, which can include loss of water weight, muscle mass, and fat mass.

On the other hand, fat loss specifically targets the reduction of body fat while preserving lean muscle mass. Achieving fat loss typically involves a combination of healthy eating, regular exercise, and strength training to promote fat burning and maintain muscle tissue. It's important to focus on fat loss rather than just weight loss to achieve a leaner and healthier body composition, as preserving muscle mass supports metabolism and overall physical function.

Click for more content: https://linktr.ee/Nwannekatesy
]]>1001bodybuilding,diet,eating,eatwell,fatloss,fitness,fitnessmotivation,food,goals,jogging,life,marketing,motivation,nutrition,podcast,running,weightlifting,weightlossfalse19fullFitness Health and Mental Healthhttps://www.spreaker.com/episode/fitness-health-and-mental-health--55159456
While fitness is a valuable tool for maintaining a balanced life, it's important to recognize that it isn't meant to resolve all the challenges we encounter.

Here are the top five resources for mental health help:

1. Therapy and Counseling: Professional therapists and counselors provide confidential support and guidance for a wide range of mental health issues. They can help with managing stress, depression, anxiety, trauma, and more.

2. Hotlines and Crisis Intervention Services**: Hotlines offer immediate support and crisis intervention. Examples include suicide prevention hotlines, crisis text lines, and helplines for specific mental health concerns.

3. Online Mental Health Platforms: Websites and apps provide access to mental health resources, self-help tools, forums, and virtual therapy sessions. Examples include BetterHelp, Talkspace, and Mindfulness Apps.

4. Community Mental Health Centers: Local community centers often offer counseling, support groups, workshops, and referrals to specialized mental health services. They can be valuable for accessing affordable or free mental health care.

5. Support Groups: Peer support groups provide a safe space to share experiences, receive encouragement, and learn coping strategies from others facing similar challenges. They can be found locally or online for various mental health conditions.

These resources offer different levels of support depending on individual needs and preferences. It's important to choose resources that best match your specific mental health concerns and seek help from licensed professionals when necessary.

Click for more content: https://linktr.ee/Nwannekatesy
]]>https://api.spreaker.com/episode/55159456Sun, 25 Jun 2023 22:33:00 +0000Nwanneka TesyCome join me for this week's discussion as I delve into the significance of consulting a licensed professional when navigating traumatic events. While fitness is a valuable tool for maintaining a balanced life, it's important to recognize that it...
While fitness is a valuable tool for maintaining a balanced life, it's important to recognize that it isn't meant to resolve all the challenges we encounter.

Here are the top five resources for mental health help:

1. Therapy and Counseling: Professional therapists and counselors provide confidential support and guidance for a wide range of mental health issues. They can help with managing stress, depression, anxiety, trauma, and more.

2. Hotlines and Crisis Intervention Services**: Hotlines offer immediate support and crisis intervention. Examples include suicide prevention hotlines, crisis text lines, and helplines for specific mental health concerns.

3. Online Mental Health Platforms: Websites and apps provide access to mental health resources, self-help tools, forums, and virtual therapy sessions. Examples include BetterHelp, Talkspace, and Mindfulness Apps.

4. Community Mental Health Centers: Local community centers often offer counseling, support groups, workshops, and referrals to specialized mental health services. They can be valuable for accessing affordable or free mental health care.

5. Support Groups: Peer support groups provide a safe space to share experiences, receive encouragement, and learn coping strategies from others facing similar challenges. They can be found locally or online for various mental health conditions.

These resources offer different levels of support depending on individual needs and preferences. It's important to choose resources that best match your specific mental health concerns and seek help from licensed professionals when necessary.

Click for more content: https://linktr.ee/Nwannekatesy
]]>943body,bodybuilding,fitness,goals,gym,mentalhealth,podcast,therapist,therapy,trauma,wellness,workoutfalsefullHow To Make Fitness Fun For You Againhttps://www.spreaker.com/episode/how-to-make-fitness-fun-for-you-again--54267291
Tune in this week as I share top tips that can transform your perspective on fitness and help you rediscover enjoyment along the way.

Don't forget to subscribe and rate us on your favorite podcast platform!

Click for more content: https://linktr.ee/Nwannekatesy ]]>https://api.spreaker.com/episode/54267291Mon, 12 Jun 2023 06:08:53 +0000Nwanneka TesyHaving trouble finding joy in your fitness journey? Then this podcast episode is tailored just for you! Tune in this week as I share top tips that can transform your perspective on fitness and help you rediscover enjoyment along the way. Don't...
Tune in this week as I share top tips that can transform your perspective on fitness and help you rediscover enjoyment along the way.

Don't forget to subscribe and rate us on your favorite podcast platform!

Click for more content: https://linktr.ee/Nwannekatesy ]]>1131bodybuilding,coaching,diet,fitness,fitnessmotivation,food,gym,health,healthandwellness,mealplanning,mealprep,medicine,naturalbodybuildingfalsefullPersistence Is Keyhttps://www.spreaker.com/episode/persistence-is-key--54097173
It serves as a cornerstone for achieving long-term success and optimal results:

1. Consistent Progress: Building a muscular and well-defined physique through natural methods takes time and consistent effort. Persistence allows individuals to stick to their training programs, consistently challenging their muscles with progressive overload and adapting their routines as they progress.
2. Resilience in Challenges: Natural bodybuilding involves facing various challenges, such as plateaus in progress, fluctuations in motivation, and the temptation to resort to non-natural methods for quicker results. Persistent individuals are resilient in the face of setbacks, staying committed to their natural approach and trusting the process.
3. Long-term Adaptations: Achieving sustainable muscle growth and strength gains requires patience and persistence. It involves gradually increasing weights, refining techniques, and maintaining proper nutrition over extended periods. Persistent athletes understand that real, lasting results come from continuous dedication and adherence to a holistic approach to fitness.
4. Mindset and Discipline: Natural bodybuilding demands a disciplined mindset focused on long-term health and fitness goals rather than short-term gains. Persistence cultivates this mindset, helping individuals stay dedicated to their training, nutrition, and recovery regimens despite external pressures or setbacks.
5. Achieving Balance: Persistence in natural bodybuilding extends beyond physical effort; it encompasses maintaining balance in all aspects of life. This includes managing stress, getting adequate rest, and nurturing mental well-being alongside physical fitness goals.

In conclusion, persistence in natural bodybuilding is not just about pushing through workouts but also about maintaining a steadfast commitment to health, longevity, and the pursuit of a naturally developed physique. It empowers individuals to achieve sustainable progress, overcome obstacles, and ultimately reap the rewards of their dedicated efforts over time.

Click for more content: https://linktr.ee/Nwannekatesy
]]>https://api.spreaker.com/episode/54097173Mon, 05 Jun 2023 07:09:27 +0000Nwanneka TesyJoin me for this week’s episode as I discuss why persistence is fundamental in natural bodybuilding, It serves as a cornerstone for achieving long-term success and optimal results: 1. Consistent Progress: Building a muscular and well-defined...
It serves as a cornerstone for achieving long-term success and optimal results:

1. Consistent Progress: Building a muscular and well-defined physique through natural methods takes time and consistent effort. Persistence allows individuals to stick to their training programs, consistently challenging their muscles with progressive overload and adapting their routines as they progress.
2. Resilience in Challenges: Natural bodybuilding involves facing various challenges, such as plateaus in progress, fluctuations in motivation, and the temptation to resort to non-natural methods for quicker results. Persistent individuals are resilient in the face of setbacks, staying committed to their natural approach and trusting the process.
3. Long-term Adaptations: Achieving sustainable muscle growth and strength gains requires patience and persistence. It involves gradually increasing weights, refining techniques, and maintaining proper nutrition over extended periods. Persistent athletes understand that real, lasting results come from continuous dedication and adherence to a holistic approach to fitness.
4. Mindset and Discipline: Natural bodybuilding demands a disciplined mindset focused on long-term health and fitness goals rather than short-term gains. Persistence cultivates this mindset, helping individuals stay dedicated to their training, nutrition, and recovery regimens despite external pressures or setbacks.
5. Achieving Balance: Persistence in natural bodybuilding extends beyond physical effort; it encompasses maintaining balance in all aspects of life. This includes managing stress, getting adequate rest, and nurturing mental well-being alongside physical fitness goals.

In conclusion, persistence in natural bodybuilding is not just about pushing through workouts but also about maintaining a steadfast commitment to health, longevity, and the pursuit of a naturally developed physique. It empowers individuals to achieve sustainable progress, overcome obstacles, and ultimately reap the rewards of their dedicated efforts over time.

Click for more content: https://linktr.ee/Nwannekatesy
]]>656aerobics,body,bodybuilding,fit,fitness,food,gym,health,healthy,motivation,workoutfalsefullWhen The Scale Won’t Let You Be GREAT!https://www.spreaker.com/episode/when-the-scale-won-t-let-you-be-great--54024683
When you start lifting weights, especially if you're new to resistance training, it's common for the scale not to show immediate changes or even to show an increase in weight. This occurs due to several reasons:

1. Muscle Gain: Lifting weights stimulates muscle growth. Muscle tissue is denser than fat tissue, meaning that even as you lose fat, you may gain muscle mass. This can result in a situation where your body weight remains stable or even increases slightly, despite positive changes in body composition.
2. Water Retention: Introducing new exercises, particularly strength training, can cause temporary water retention as muscles repair and adapt to the stress of exercise. This temporary increase in water weight can mask any fat loss that might be occurring.
3. Fat Loss vs. Muscle Gain: While you may be losing fat, the increase in muscle mass can offset the reduction in fat weight on the scale. This phenomenon underscores the importance of tracking changes in body composition (such as measuring body fat percentage) rather than relying solely on the scale.

In summary, the scale doesn't always reflect progress accurately when starting a weightlifting program due to the simultaneous processes of muscle gain and potential water retention. Monitoring overall changes in body composition and physical measurements alongside weight can provide a more comprehensive view of your progress towards fitness goals.

Click for more content: https://linktr.ee/Nwannekatesy
]]>https://api.spreaker.com/episode/54024683Sun, 28 May 2023 20:40:24 +0000Nwanneka TesyJoin me this Sunday as I talk about how to manage the frustration that comes with seeing the scale go up as you were working hard on your fitness journey. When you start lifting weights, especially if you're new to resistance training, it's common...
When you start lifting weights, especially if you're new to resistance training, it's common for the scale not to show immediate changes or even to show an increase in weight. This occurs due to several reasons:

1. Muscle Gain: Lifting weights stimulates muscle growth. Muscle tissue is denser than fat tissue, meaning that even as you lose fat, you may gain muscle mass. This can result in a situation where your body weight remains stable or even increases slightly, despite positive changes in body composition.
2. Water Retention: Introducing new exercises, particularly strength training, can cause temporary water retention as muscles repair and adapt to the stress of exercise. This temporary increase in water weight can mask any fat loss that might be occurring.
3. Fat Loss vs. Muscle Gain: While you may be losing fat, the increase in muscle mass can offset the reduction in fat weight on the scale. This phenomenon underscores the importance of tracking changes in body composition (such as measuring body fat percentage) rather than relying solely on the scale.

In summary, the scale doesn't always reflect progress accurately when starting a weightlifting program due to the simultaneous processes of muscle gain and potential water retention. Monitoring overall changes in body composition and physical measurements alongside weight can provide a more comprehensive view of your progress towards fitness goals.

Click for more content: https://linktr.ee/Nwannekatesy
]]>842aerobics,anaerobics,body,bodybuilding,cardio,exercise,fit,fitness,food,health,healthandfitness,jogging,mealprep,naturalbodybuilding,weightgain,weightloss,wellness,workoutfalsefullMy Three Top Thingshttps://www.spreaker.com/episode/my-three-top-things--53949909
1. Consistency: Regularly engaging in exercise and maintaining a consistent workout schedule is crucial. Consistency helps build momentum, improves fitness levels, and allows for steady progress towards your goals.
2. Nutrition: A balanced and nutritious diet plays a significant role in achieving fitness goals. Fueling your body with the right nutrients supports muscle growth, enhances performance, and promotes overall well-being.
3. Goal Setting and Planning: Setting specific, measurable, achievable, relevant, and time-bound (SMART) goals helps create a roadmap for success. Planning your workouts, tracking progress, and adjusting goals as needed keeps you focused and motivated on your fitness journey.

Click for more content: https://linktr.ee/Nwannekatesy]]>https://api.spreaker.com/episode/53949909Sun, 21 May 2023 18:02:30 +0000Nwanneka TesyThis Sunday, I highlight the top three things that can make your fitness goals successful: 1. Consistency: Regularly engaging in exercise and maintaining a consistent workout schedule is crucial. Consistency helps build momentum, improves fitness...
1. Consistency: Regularly engaging in exercise and maintaining a consistent workout schedule is crucial. Consistency helps build momentum, improves fitness levels, and allows for steady progress towards your goals.
2. Nutrition: A balanced and nutritious diet plays a significant role in achieving fitness goals. Fueling your body with the right nutrients supports muscle growth, enhances performance, and promotes overall well-being.
3. Goal Setting and Planning: Setting specific, measurable, achievable, relevant, and time-bound (SMART) goals helps create a roadmap for success. Planning your workouts, tracking progress, and adjusting goals as needed keeps you focused and motivated on your fitness journey.

Click for more content: https://linktr.ee/Nwannekatesy]]>802bodybuilder,bodybuilding,cardio,exercise,fatloss,fit,fitness,fitnessinfluencer,food,naturalbodybuilding,nutrition,sucess,weightlifting,weightloss,workoutfalse13fullLet's Talk Disordered Eatinghttps://www.spreaker.com/episode/let-s-talk-disordered-eating--53857758
For more information on this topic, visit:

https://www.eatingdisorderhope.com

***If you or someone you know is battling an eating disorder, please seek assistance from a licensed medical professional.

Click for more content: https://linktr.ee/Nwannekatesy
]]>https://api.spreaker.com/episode/53857758Sun, 14 May 2023 15:33:36 +0000Nwanneka TesyIn this week's episode, I'll be discussing topics that could potentially trigger listeners who have experienced or are currently dealing with related issues. Please exercise caution before tuning in. It's important to note that this podcast episode is...
For more information on this topic, visit:

https://www.eatingdisorderhope.com

***If you or someone you know is battling an eating disorder, please seek assistance from a licensed medical professional.

Click for more content: https://linktr.ee/Nwannekatesy
]]>843athlete,athletic,body,bodybuilder,bodybuilding,cardio,disorderedeating,eating,eatingdisorder,exercise,figure,fitness,food,goals,gym,healthyfood,naturalbodybuilding,weightlighting,weightlossfalse12fullWhat Is Natural Bodybuilding???https://www.spreaker.com/episode/what-is-natural-bodybuilding--53770250
In this episode, I dive into the concept of natural bodybuilding. Please excuse any delays or audio issues—I'm recovering from a weekend head cold, so my voice may still sound a bit raspy.

Natural bodybuilding refers to a style of bodybuilding where athletes develop their physique through exercise, nutrition, and supplementation without using performance-enhancing drugs or steroids. The focus is on achieving a muscular and aesthetically pleasing physique through natural means, emphasizing dedication to training, proper nutrition, and a healthy lifestyle. Competitions in natural bodybuilding typically involve strict drug-testing protocols to ensure all participants adhere to natural methods of muscle development.

Click for more content: https://linktr.ee/Nwannekatesy
]]>https://api.spreaker.com/episode/53770250Sun, 07 May 2023 23:28:56 +0000Nwanneka TesyWelcome to the inaugural episode of Fit Talk! In this episode, I dive into the concept of natural bodybuilding. Please excuse any delays or audio issues—I'm recovering from a weekend head cold, so my voice may still sound a bit raspy. Natural...
In this episode, I dive into the concept of natural bodybuilding. Please excuse any delays or audio issues—I'm recovering from a weekend head cold, so my voice may still sound a bit raspy.

Natural bodybuilding refers to a style of bodybuilding where athletes develop their physique through exercise, nutrition, and supplementation without using performance-enhancing drugs or steroids. The focus is on achieving a muscular and aesthetically pleasing physique through natural means, emphasizing dedication to training, proper nutrition, and a healthy lifestyle. Competitions in natural bodybuilding typically involve strict drug-testing protocols to ensure all participants adhere to natural methods of muscle development.

Click for more content: https://linktr.ee/Nwannekatesy
]]>843athlete,bodybuilding,competition,disorderedeating,eating,fit,fitness,goodhabits,gym,health,healthy,mealprep,motivation,naturalbodybuilding,workoutfalsefullTrailer for the podcast: Fit Talk with Nwanneka Tesyhttps://www.spreaker.com/episode/trailer-for-the-podcast-fit-talk-with-nwanneka-tesy--53648794

Click for more content: https://linktr.ee/Nwannekatesy

Email: NwannekaTesyCreates@gmail.com]]>https://api.spreaker.com/episode/53648794Wed, 26 Apr 2023 04:23:36 +0000Nwanneka TesyWelcome to the brand new Fit Talk podcast, brought to you by the creator of Living the Life Podcast. This podcast delves into the realm of natural bodybuilding. I will share insights and advice to foster a deeper understanding of the sport, whether...

Click for more content: https://linktr.ee/Nwannekatesy

Email: NwannekaTesyCreates@gmail.com]]>135bikini,bodybuilding,disorderedeating,exercise,figurecompetitor,fitness,focus,goals,gym,healthandfitness,mindset,naturalbodybuilding,weightloss,wellness,workoutfalse11full