The diet is over, you've hit your goals, and now what? This is where reverse dieting comes in, and it's one of the most important phases that no one really talks about.

We're breaking down what reverse dieting actually is, why it matters for both competitors and lifestyle clients, and how to do it the right way without undoing all your hard work. Whether you just finished prep or wrapped up a fat loss phase, this episode covers how to gradually bring food back up, what to expect with your body, and the biggest mistakes we've all made along the way.

We're sharing our personal experiences with reverse dieting—the good, the bad, and what we wish we knew sooner. From managing hunger signals to trusting the process when your clothes feel tighter, we're getting real about the mental and physical side of this phase. Because here's the truth: if you can commit to a 16-week prep or cut, you owe it to yourself to show up for the next four to eight weeks too.

This isn't about restriction or staying stage lean forever. It's about setting your body up for long-term success, protecting your metabolism, and building sustainably.

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🎧 Listen to the full episode now — live every Monday 5am EST on Spotify, Apple Podcasts, and YouTube.

Search: Gym Girls Unfiltered 💪🎙️

IG & TikTok: @gymgirlsunfiltered

📲 Follow the hosts: Alani: @alanixfit Caroline: @carolineanz_fit
Kate: @_kaitcfit

The year is coming to an end and we wanted to sit down and reflect on everything that happened in 2025. From prep seasons and competitions to engagements, moving, new jobs, and starting this podcast together, this year brought so much growth and so many big moments.

We're going month by month through our camera rolls, sharing the highlights, the challenges, and the memories that made this year special. Whether it was winning shows, getting engaged, traveling with family, prioritizing health through gut protocols, or just learning to balance it all, 2025 was a year of transformation for all three of us.

This episode is less about tips and more about just catching up, being grateful, and appreciating how far we've all come. It's crazy to look back and realize how much can change in one year when you stay consistent and keep showing up for yourself.

Grab your coffee and join us for this one!

Support the show

🎧 Listen to the full episode now — live every Monday 5am EST on Spotify, Apple Podcasts, and YouTube.

Search: Gym Girls Unfiltered 💪🎙️

IG & TikTok: @gymgirlsunfiltered

📲 Follow the hosts: Alani: @alanixfit Caroline: @carolineanz_fit
Kate: @_kaitcfit

The new year is coming and everyone's talking about fresh starts and fitness goals. But here's the truth: most people go from zero to 100, burn out by February, and feel like they failed. This episode is all about building fitness habits that actually stick.

We're talking about setting realistic goals, celebrating small wins, finding what works for your actual life, and accepting that progress isn't always linear. Whether you're brand new to the gym or getting back on track after the holidays, this one's packed with honest advice on making consistency a lifestyle without the all-or-nothing mindset.

Plus, we're covering why waiting for the perfect time is holding you back, how to navigate setbacks without spiraling, and the importance of finding your why when motivation runs low. No quick fixes, no extreme diets... just real strategies that helped us build sustainable routines we can actually maintain.

Don't wait until January 1st. Start today, start tomorrow, and remember: one day closer is progress.

Support the show

🎧 Listen to the full episode now — live every Monday 5am EST on Spotify, Apple Podcasts, and YouTube.

Search: Gym Girls Unfiltered 💪🎙️

IG & TikTok: @gymgirlsunfiltered

📲 Follow the hosts: Alani: @alanixfit Caroline: @carolineanz_fit
Kate: @_kaitcfit