Season 4: Ep 1- Cardio 101: Burn Fat, Keep Muscle

Cardio Before or After Weights? Does it Really Matter?

In Episode 2, I’m answering another question I hear all the time: Should you do cardio before or after lifting weights? The answer isn’t necessarily as simple as choosing one or the other. In this episode, I explain why the order of your workout can matter depending on your fitness goals. If you’re focused on building muscle and maintaining strength, you may want to approach cardio differently 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.

Season 4: Ep 1- Cardio 101: Burn Fat, Keep Muscle

Welcome back to Season 4 of The Gym Girl Podcast! I’m so excited you’re joining me for this brand-new season because we’re diving into one of the most misunderstood topics in fitness: cardio. As a natural bodybuilder, I’ve learned that cardio isn’t something to fear. It’s a tool that can help us become healthier, improve our endurance, and lose body fat while preserving the muscle we’ve worked so 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.

Season Finale: What This Season Taught Me About Discipline And Joy

In this season finale of The Gym Girl Podcast, I’m closing things out with so much gratitude and honestly… a full heart. This episode is all about the lessons I’ve learned this season; inside the gym, outside the gym, and everywhere in between. I talk about how discipline has become a form of self-respect for me, not something that restricts me. I share how early-morning leg days, heavy lifts, and 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

The 3-Week Rest Rule: How Thanksgiving Can Be One of Them

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

Start Where You Start: Building a Workout Routine That Fits Your Life

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