Girl Got Goals

If your gut has been sending SOS signals, this is your moment. In this empowering follow-up episode, we’re shifting from “What’s wrong?” to “Here’s how we fix it.” Get ready for a clear, actionable breakdown of what it really takes to heal your gut—from daily habits to nourishing foods to mindset shifts that support long-term transformation. No overwhelm, no complicated protocols… just practical steps that fit your real life. In this episode, we cover: ✨ The foundations of gut healing (that most people skip!) ✨ How to calm inflammation and restore balance naturally ✨ What to remove, what to add, and what to do consistently ✨ How gut healing ties directly into your energy, focus, fitness, and goals ✨ Easy routines to support a happier belly—and a happier you If you’re tired of bloating, fatigue, or feeling out of sync with your body, this episode will give you the clarity, confidence, and kickstart you need. Your healing era starts now. Tune in and let’s rebuild your gut—and your glow—from the inside out. 💛🎙️ We would love to hear how this podcast has inspired you, or any topics you would like for us to discuss on future episodes. Email us at [email protected]. Also, you can connect with us on Facebook or Instagram… →→Facebook Marci Townsend Allen https://www.facebook.com/marcitallen Kimberly Blalack IFBB Pro https://www.facebook.com/kimberly.v.blalack →→Instagram marciallenfitness https://www.instagram.com/marciallenfitness/ kdblalack_ifbbpro https://www.instagram.com/kdblalack_ifbbpro/

Your gut is talking… but are you listening? In this eye-opening episode, we’re diving deep (like, deep) into what’s really going on inside your digestive system—and why it might be throwing your energy, mood, skin, and goals completely off track. From sneaky everyday habits to common foods and stress triggers, we break down the hidden culprits that disrupt gut health and leave you feeling bloated, sluggish, or just off. You’ll learn: ✨ The surprising signs your gut is begging for help ✨ Everyday gut saboteurs you probably haven’t even noticed ✨ How stress, sleep, and hormones tag-team your tummy ✨ Simple, realistic habits to restore balance—and get you feeling like you again Whether you’ve been dealing with digestive drama or just want to optimize your body from the inside out, this episode gives you the clarity and practical steps you need to protect your gut and stay aligned with your goals. Your best self starts in your belly—let’s get into it. 🎙️💫 We would love to hear how this podcast has inspired you, or any topics you would like for us to discuss on future episodes. Email us at [email protected]. Also, you can connect with us on Facebook or Instagram… →→Facebook Marci Townsend Allen https://www.facebook.com/marcitallen Kimberly Blalack IFBB Pro https://www.facebook.com/kimberly.v.blalack →→Instagram marciallenfitness https://www.instagram.com/marciallenfitness/ kdblalack_ifbbpro https://www.instagram.com/kdblalack_ifbbpro/

Your gut is constantly sending you signals — but are you listening? From brain fog and fatigue to unexpected skin issues, the signs of an unhappy gut aren’t always what you think. In this episode, we explore the subtle (and not-so-subtle) ways your digestive system tries to tell you it’s out of balance. Here’s what we’ll cover: • The top signs your gut microbiome might be struggling • How stress, antibiotics, and diet quietly disrupt digestion • Why gut health affects your skin, sleep, and mood • Simple, science-backed steps to start supporting your gut today If you’ve been feeling “off” and can’t quite figure out why, your gut may be the missing piece. 💡 Listen in to learn how to recognize the red flags — and what you can do to restore balance from the inside out. Email us at [email protected]. We would love to hear how this podcast has inspired you, or any topics you would like for us to discuss on future episodes. Also, you can connect with us on Facebook or Instagram… →→Facebook Marci Townsend Allen https://www.facebook.com/marcitallen Kimberly Blalack IFBB Pro https://www.facebook.com/kimberly.v.blalack →→Instagram marciallenfitness https://www.instagram.com/marciallenfitness/ kdblalack_ifbbpro https://www.instagram.com/kdblalack_ifbbpro/

Your gut does way more than just digest your food, it’s the command center for your immune system, mood, and overall well-being. In this episode, we dive deep into the world of gut health to uncover how your microbiome affects everything from your energy levels to your mental health. Join us as we break down: • What “gut health” actually means (and why it’s more than just probiotics) • How your gut and brain are constantly talking to each other • The surprising ways stress, sleep, and diet shape your digestion • Practical steps to build a healthier, happier gut Whether you’re dealing with bloating, burnout, or just curious about the science behind your second brain, this episode will help you understand why your gut deserves a little more love. 💡 Tune in, learn to listen to your body, and start healing from the inside out. Email us at [email protected]. We would love to hear how this podcast has inspired you, or any topics you would like for us to discuss on future episodes. Also, you can connect with us on Facebook or Instagram… →→Facebook Marci Townsend Allen https://www.facebook.com/marcitallen Kimberly Blalack IFBB Pro https://www.facebook.com/kimberly.v.blalack →→Instagram marciallenfitness https://www.instagram.com/marciallenfitness/ kdblalack_ifbbpro https://www.instagram.com/kdblalack_ifbbpro/

🎙️ Episode 42 – Fix Your Form: Deadlifts, Shoulder Press, Lat Pulldowns & More (Listener Q&A) This week, we're diving into the inbox and tackling a listener-submitted form check Q&A! 💪 Whether you're lifting at home or hitting the commercial gym, good form is everything—and today, we're breaking down some of the most common technique questions lifters struggle with. In this episode, we cover: • ✅ Deadlift mechanics – are you hinging right or just bending over? • 🏋️ Shoulder press tips – how to avoid flaring and protect those shoulders • 🔽 Lat pulldown myths – why leaning back might be helping or hurting you • 🦵 Leg press foot placement – what it says about your training focus • ⏱️ Tempo and cadence – why slowing things down could fast-track your gains • 🔄 And more form-focused wisdom! Whether you're a beginner trying to nail the basics or a seasoned lifter fine-tuning your technique, this is an episode you don’t want to miss. Got a form question? Send it our way—we might feature it in an upcoming episode! 📩 Email us at [email protected]. We would love to hear how this podcast has inspired you, or any topics you would like for us to discuss on future episodes. Also, you can connect with us on Facebook or Instagram… →→Facebook Marci Townsend Allen https://www.facebook.com/marcitallen Kimberly Blalack IFBB Pro https://www.facebook.com/kimberly.v.blalack →→Instagram marciallenfitness https://www.instagram.com/marciallenfitness/ kdblalack_ifbbpro https://www.instagram.com/kdblalack_ifbbpro/

In this episode, we're diving deep into the complex relationship between social media and body image. From perfectly posed selfies to the rise of filters and photo-editing apps, the digital world is shaping how we see ourselves—and not always in healthy ways. Join us as we explore: • How curated content affects self-esteem and body perception • The psychological impact of scrolling through “perfect” lives • The rise of body positivity and body neutrality movements • Tips for building a healthier relationship with your feed We also share personal stories, expert insights, and practical strategies for navigating social media in a way that supports confidence and self-acceptance. Whether you're a creator, a casual scroller, or somewhere in between, this conversation is one you won’t want to miss. 🎧 Tune in, reflect, and let’s get real about what we see online. Email us at [email protected]. We would love to hear how this podcast has inspired you, or any topics you would like for us to discuss on future episodes. Also, you can connect with us on Facebook or Instagram… →→Facebook Marci Townsend Allen https://www.facebook.com/marcitallen Kimberly Blalack IFBB Pro https://www.facebook.com/kimberly.v.blalack →→Instagram marciallenfitness https://www.instagram.com/marciallenfitness/ kdblalack_ifbbpro https://www.instagram.com/kdblalack_ifbbpro/

It has officially been ONE year of the Girl Got Goals podcast! 🎉 In this special anniversary episode, we look back on our favorite moments, share the biggest lessons we have learned along the way, and reflect on the growth of our amazing community. We also give you a sneak peek into what is coming this year—special guest interviews, more empowering conversations, fresh topics on women’s health and fitness, and even bigger goals for ourselves and our listeners. And because no celebration is complete without some fun, we wrap things up with a rapid-fire Q&A round that will have you laughing right along with us. Thank you for being part of this journey—we could not have done it without you. Here’s to the next year of setting goals, crushing them, and growing together!

In this heartfelt and empowering episode, we explore the incredible strength women carry throughout the different chapters of life. From navigating career challenges and relationships to embracing personal growth and self-care, we dive into the unique ways women can maintain their physical, mental, and emotional strength through it all. We’ll discuss: • The power of resilience and how women continue to rise, even when life gets tough. • Self-care strategies that empower you to prioritize your health, energy, and mindset, no matter the circumstances. • Building mental toughness and embracing vulnerability as a form of strength. • Overcoming setbacks and turning challenges into opportunities for growth and transformation. • Support systems: why community, mentorship, and connection are key to staying strong throughout life. This episode is a celebration of the strength women carry within themselves every day. Whether you’re navigating a major life change or simply striving to live with more purpose and passion, we’ll leave you feeling inspired to embrace the power within you—and keep pushing forward with confidence. Join us for an uplifting conversation on how to stay strong and thrive through every phase of life and discover how to harness your inner power as a woman. Email us at [email protected]. We would love to hear how this podcast has inspired you, or any topics you would like for us to discuss on future episodes. Also, you can connect with us on Facebook or Instagram… →→Facebook Marci Townsend Allen https://www.facebook.com/marcitallen Kimberly Blalack IFBB Pro https://www.facebook.com/kimberly.v.blalack →→Instagram marciallenfitness https://www.instagram.com/marciallenfitness/ kdblalack_ifbbpro https://www.instagram.com/kdblalack_ifbbpro/

In this empowering episode, we’re diving deep into how women can optimize their strength training routines through the different phases of their menstrual cycle and throughout various life stages. Whether you're just getting started or you're a seasoned lifter, understanding how your body’s needs shift during different times can make all the difference in building strength, improving performance, and avoiding burnout. We'll break down: • The phases of the menstrual cycle and how each impacts energy levels, recovery, and performance in the gym. • Lifestyle factors like stress, nutrition, and rest, and how they play a critical role in fueling your strength. • Training through life transitions, from puberty and pregnancy to post-menopause, and how your body’s needs evolve with time. We will share actionable tips, science-backed strategies, and inspiring stories to help you learn to harness the power of your cycle to unlock your true strength. If you're ready to lift smarter, fuel your body right, and embrace your strength throughout every phase of life, this episode is for you! Tune in to discover how to support your body at every stage, break through your plateaus, and empower yourself to be strong—no matter what phase you’re in. Email us at [email protected]. We would love to hear how this podcast has inspired you, or any topics you would like for us to discuss on future episodes. Also, you can connect with us on Facebook or Instagram… →→Facebook Marci Townsend Allen https://www.facebook.com/marcitallen Kimberly Blalack IFBB Pro https://www.facebook.com/kimberly.v.blalack →→Instagram marciallenfitness https://www.instagram.com/marciallenfitness/ kdblalack_ifbbpro https://www.instagram.com/kdblalack_ifbbpro/

Ready to stop guessing and start lifting with purpose? 💪 In this episode of Girl Got Goals we continue our Exercise Like A Girl series with part two, where we break down how to build a strength training plan that aligns with your goals, schedule, and body. Whether you’re brand new to weights or looking to take your workouts to the next level, we’ll cover the key components of effective programming—including how to structure your week, choose the right exercises, track progress, and avoid burnout. Plus, we’ll talk about common myths in strength training (spoiler: no, lifting won’t make you bulky 🙅‍♀️) and how to stay consistent even when life gets busy. Tune in, take notes, and leave empowered to own your strength—on your terms. Email us at [email protected]. We would love to hear how this podcast has inspired you, or any topics you would like for us to discuss on future episodes. Also, you can connect with us on Facebook or Instagram… →→Facebook Marci Townsend Allen https://www.facebook.com/marcitallen Kimberly Blalack IFBB Pro https://www.facebook.com/kimberly.v.blalack →→Instagram marciallenfitness https://www.instagram.com/marciallenfitness/ kdblalack_ifbbpro https://www.instagram.com/kdblalack_ifbbpro/

What does it really mean to "Exercise Like a Girl"? In this empowering episode, we break down the outdated stereotypes around fitness and femininity and explore what it actually looks like when women take ownership of their health, strength, and movement. From lifting heavy without fear, to honoring your cycle while training, to rejecting toxic gym culture—this episode is all about redefining what strength means for women today. Whether you're just starting out or deep into your fitness journey, we’re here to talk about how to move your body with purpose, pride, and zero apologies. 💪 Topics We Cover: • Why “training like a girl” is a compliment, not a put-down • How to tailor your workouts to your body, not the industry standard • Navigating gym spaces and confidence as a woman • The role of mindset, hormones, and community in building lasting fitness habits It’s time to throw out the rulebook and reframe what it means to be strong, athletic, and feminine on your own terms. If you resonated with this episode, email us at [email protected]. We would love to hear how this podcast has inspired you, or any topics you would like for us to discuss on future episodes. Also, you can connect with us on Facebook or Instagram… →→Facebook Marci Townsend Allen https://www.facebook.com/marcitallen Kimberly Blalack IFBB Pro https://www.facebook.com/kimberly.v.blalack →→Instagram marciallenfitness https://www.instagram.com/marciallenfitness/ kdblalack_ifbbpro https://www.instagram.com/kdblalack_ifbbpro/

In this episode we demystify cardio as we dive deep into the science and strategy behind using cardio as an effective tool for fat loss. Whether you're a treadmill veteran or just lacing up your running shoes, understanding how cardio fits into your fat-loss plan can make a huge difference. We break down: • ✅ The benefits and drawbacks of different types of cardio (steady-state vs. HIIT) • 🧠 How cardio affects fat loss and overall metabolism • ❤️ How to calculate your target heart rate and navigate heart rate zones • 🔥 Which heart rate zones are best for burning fat—and why “fat-burning zone” is often misunderstood You’ll leave this episode with actionable tips to personalize your cardio routine, maximize fat loss without burning out, and use your heart rate data to train smarter, not harder. Listen now to cut through the cardio confusion and train with purpose. Email us at [email protected]. We would love to hear how this podcast has inspired you, or any topics you would like for us to discuss on future episodes. Also, you can connect with us on Facebook or Instagram… →→Facebook Marci Townsend Allen https://www.facebook.com/marcitallen Kimberly Blalack IFBB Pro https://www.facebook.com/kimberly.v.blalack →→Instagram marciallenfitness https://www.instagram.com/marciallenfitness/ kdblalack_ifbbpro https://www.instagram.com/kdblalack_ifbbpro/

In this no-fluff Q&A episode, your favorite hosts dive into one of the most asked-about topics: fat loss supplements. Which ones have real science behind them? Are there any worthy of your time and money? From caffeine and green tea extract to more advanced options, we break down what actually works—and what’s just marketing hype. But we don’t stop there. We also unpack the critical role hydration plays in fat loss, metabolism, energy, and even hunger regulation. Spoiler: If you’re overlooking water, you’re missing a huge piece of the puzzle. Whether you're trying to shred or just stay healthy, this episode gives you science-backed advice with zero BS. 🔊 Tune in, take notes, and as always—ask us your questions for next week’s Q&A! Email us at [email protected]. We would love to hear how this podcast has inspired you, or any topics you would like for us to discuss on future episodes. Also, you can connect with us on Facebook or Instagram… →→Facebook Marci Townsend Allen https://www.facebook.com/marcitallen Kimberly Blalack IFBB Pro https://www.facebook.com/kimberly.v.blalack →→Instagram marciallenfitness https://www.instagram.com/marciallenfitness/ kdblalack_ifbbpro https://www.instagram.com/kdblalack_ifbbpro/

In this episode, we dive into two of the most debated topics in fitness: CHEAT MEALS and ALCOHOL. What exactly is a cheat meal? Is it a helpful tool or a slippery slope? And when it comes to drinks, can you still enjoy a cocktail or a cold beer and stay on track with your fat loss goals? We break down: • The difference between a planned indulgence and an all-out binge • Whether cheat meals can actually support your metabolism or just your mindset • How alcohol affects fat loss, sleep, and muscle recovery • Strategies for incorporating both food and drink into your plan without guilt or setbacks If you’ve ever wondered how to balance living your life and chasing your goals, this episode gives you the real talk (and practical tips) you need. Tune in, take notes, and maybe rethink that “cheat day” mindset. Email us at [email protected]. We would love to hear how this podcast has inspired you, or any topics you would like for us to discuss on future episodes. Also, you can connect with us on Facebook or Instagram… →→Facebook Marci Townsend Allen https://www.facebook.com/marcitallen Kimberly Blalack IFBB Pro https://www.facebook.com/kimberly.v.blalack →→Instagram marciallenfitness https://www.instagram.com/marciallenfitness/ kdblalack_ifbbpro https://www.instagram.com/kdblalack_ifbbpro/

In this episode, we're diving into the hormonal rollercoaster of the menopause transition and how it impacts your body composition. Why are you losing muscle and gaining belly fat — even though your habits haven’t changed? What role do estrogen, insulin resistance, and cortisol really play? And more importantly, what can you do about it? Join your hosts Kimberly Blalack and Marci Allen, certified health professionals and women who’ve been there, as they break down: • The science behind muscle loss and fat gain in perimenopause and menopause • Why traditional diets and cardio may not work anymore • How to build lean muscle and boost metabolism after 40 • Sustainable fat-loss strategies tailored for midlife • Real talk on body image, strength, and redefining health in this season of life This is not about getting your “old body back” — it’s about owning your next chapter with confidence, strength, and clarity. Tune in for practical tips, myth-busting insights, and encouragement you didn’t know you needed. Email us at [email protected]. We would love to hear how this podcast has inspired you, or any topics you would like for us to discuss on future episodes. Also, you can connect with us on Facebook or Instagram… →→Facebook Marci Townsend Allen https://www.facebook.com/marcitallen Kimberly Blalack IFBB Pro https://www.facebook.com/kimberly.v.blalack →→Instagram marciallenfitness https://www.instagram.com/marciallenfitness/ kdblalack_ifbbpro https://www.instagram.com/kdblalack_ifbbpro/

In this episode, we dive into the often-overlooked connection between hormonal changes in perimenopause and menopause and their impact on mental health. From mood swings and anxiety to brain fog and depression, we unpack how fluctuating estrogen and progesterone levels can affect the brain and emotional well-being. With insights from medical experts and real-life stories, we shed light on why recognizing and addressing hormone-related mental health struggles is crucial for women navigating this life stage. Email us at [email protected]. We would love to hear how this podcast has inspired you, or any topics you would like for us to discuss on future episodes. Connect with your hosts, Kimberly & Marci, by email or by social media on Facebook or Instagram… →→Facebook Marci Townsend Allen https://www.facebook.com/marcitallen Kimberly Blalack IFBB Pro https://www.facebook.com/kimberly.v.blalack →→Instagram marciallenfitness https://www.instagram.com/marciallenfitness/ kdblalack_ifbbpro https://www.instagram.com/kdblalack_ifbbpro/

In this candid and empowering episode of Girl Got Goals, we unpack how intimacy and connection evolve during perimenopause and menopause. We’re diving deep into the emotional and physical shifts that can impact desire, communication, and closeness—not just for women, but for their partners too. From navigating hormone-driven mood swings to redefining what intimacy means in midlife, we’re getting real about the challenges and the opportunities that come with this transition. Whether you’re in the thick of it or supporting someone who is, this conversation is packed with insights, compassion, and actionable tips to help you feel seen, supported, and strong in your relationships. Tune in if you're ready to own this chapter with confidence—and maybe even a little humor. Email us at [email protected]. We would love to hear how this podcast has inspired you, or any topics you would like for us to discuss on future episodes. Connect with your hosts, Kimberly & Marci, by email or by social media on Facebook or Instagram… →→Facebook Marci Townsend Allen https://www.facebook.com/marcitallen Kimberly Blalack IFBB Pro https://www.facebook.com/kimberly.v.blalack →→Instagram marciallenfitness https://www.instagram.com/marciallenfitness/ kdblalack_ifbbpro https://www.instagram.com/kdblalack_ifbbpro/

In this episode on Hormone Replacement Therapy (HRT), we tackle one of the most important and often misunderstood topics in women’s health. From perimenopause to post-menopause, we break down what HRT is, who it's for, and how it can impact everything from mood and metabolism to muscle growth and recovery. We also discuss the risks, benefits, and common myths surrounding hormone therapy, sharing both science-backed information and personal insights. Whether you're just starting to notice hormonal changes or you're deep in the transition, this episode will give you the clarity and confidence to explore your options. Listen now and share with a friend who needs this! Email us at [email protected]. We would love to hear how this podcast has inspired you, or any topics you would like for us to discuss on future episodes. Connect with your hosts, Kimberly & Marci, by email or by social media on Facebook or Instagram… →→Facebook Marci Townsend Allen https://www.facebook.com/marcitallen Kimberly Blalack IFBB Pro https://www.facebook.com/kimberly.v.blalack →→Instagram marciallenfitness https://www.instagram.com/marciallenfitness/ kdblalack_ifbbpro https://www.instagram.com/kdblalack_ifbbpro/

In this episode of Girl Got Goals, we dive deep into the top three female sex hormones—estrogen, progesterone, and testosterone—and how their levels shift during menopause and perimenopause. From mood swings and hot flashes to changes in libido and sleep, we’re unpacking the real impact of these hormonal shifts on everyday life. Whether you’re exploring HRT (hormone replacement therapy), curious about natural hormone balance, or just want to feel more in control of your body, this episode is full of actionable insights and relatable conversation. We break down each hormone's role, what happens when they fluctuate, and how you can support your body during this transitional time. Email us at [email protected]. We would love to hear how this podcast has inspired you, or any topics you would like for us to discuss on future episodes. Connect with your hosts, Kimberly & Marci, by email or by social media on Facebook or Instagram… →→Facebook Marci Townsend Allen https://www.facebook.com/marcitallen Kimberly Blalack IFBB Pro https://www.facebook.com/kimberly.v.blalack →→Instagram marciallenfitness https://www.instagram.com/marciallenfitness/ kdblalack_ifbbpro https://www.instagram.com/kdblalack_ifbbpro/

Is your body suddenly changing and you’re not sure why? Hot flashes, mood swings, weight gain, brain fog, and sleepless nights—it might be perimenopause, and you’re not alone!! In this series, we get real about what perimenopause actually is, the early symptoms to look out for, and how it affects your hormones, metabolism, and mindset. From fitness and nutrition tips to managing stress and advocating for yourself with your doctor, we’re covering it all!! Whether you’re in the thick of it or just starting to notice changes, these conversations are full of science-backed info, personal stories, and practical tools to help you feel strong, supported, and empowered. Listen now and share with a friend who needs this! Email us at [email protected]. We would love to hear how this podcast has inspired you, or any topics you would like for us to discuss on future episodes. Connect with your hosts, Kimberly & Marci, by email or by social media on Facebook or Instagram… →→Facebook Marci Townsend Allen https://www.facebook.com/marcitallen Kimberly Blalack IFBB Pro https://www.facebook.com/kimberly.v.blalack →→Instagram marciallenfitness https://www.instagram.com/marciallenfitness/ kdblalack_ifbbpro https://www.instagram.com/kdblalack_ifbbpro/

In this powerful episode, we sit down with one of our Hosts, Kimberly Blalack, a woman who has battled with thyroid issues since she was just 13 years old. For nearly four decades, she lived with the unknown, struggling with symptoms that went undiagnosed and misunderstood. Finally, at 50, she received the life-changing diagnosis of Hashimoto’s disease, a thyroid disorder that had been affecting her health for years. Join us as we dive into her personal journey of persistence, frustration, and ultimately, self-advocacy. From years of feeling unheard by doctors to the moment she finally got the answers she desperately needed, this conversation sheds light on the importance of trusting your body, finding the right support, and never giving up on your health. If you've ever felt like something was off and couldn't get the answers you needed, this episode will inspire you to keep fighting for your health. Tune in for a candid conversation about living with a chronic condition, the impact of late diagnosis, and the hope that comes with finally getting the care you deserve. Connect with your hosts, Kimberly & Marci, by email or by social media on Facebook or Instagram… Email us at [email protected]. We would love to hear how this podcast has inspired you, or any topics you would like for us to discuss on future episodes. →→Facebook Marci Townsend Allen https://www.facebook.com/marcitallen Kimberly Blalack IFBB Pro https://www.facebook.com/kimberly.v.blalack →→Instagram marciallenfitness https://www.instagram.com/marciallenfitness/ kdblalack_ifbbpro https://www.instagram.com/kdblalack_ifbbpro/

In this powerful episode, we sit down with one of our Hosts’, Kimberly Blalack, a woman who has battled with thyroid issues since she was just 13 years old. For nearly four decades, she lived with the unknown, struggling with symptoms that went undiagnosed and misunderstood. Finally, at 50, she received the life-changing diagnosis of Hashimoto’s disease, a thyroid disorder that had been affecting her health for years. Join us as we dive into her personal journey of persistence, frustration, and ultimately, self-advocacy. From years of feeling unheard by doctors to the moment she finally got the answers she desperately needed, this conversation sheds light on the importance of trusting your body, finding the right support, and never giving up on your health. If you've ever felt like something was off and couldn't get the answers you needed, this episode will inspire you to keep fighting for your health. Tune in for a candid conversation about living with a chronic condition, the impact of late diagnosis, and the hope that comes with finally getting the care you deserve. Connect with your hosts, Kimberly & Marci, by email or by social media on Facebook or Instagram… Email us at [email protected]. We would love to hear how this podcast has inspired you, or any topics you would like for us to discuss on future episodes. →→Facebook Marci Townsend Allen https://www.facebook.com/marcitallen Kimberly Blalack IFBB Pro https://www.facebook.com/kimberly.v.blalack →→Instagram marciallenfitness https://www.instagram.com/marciallenfitness/ kdblalack_ifbbpro https://www.instagram.com/kdblalack_ifbbpro/

In today’s episode of Girl Got Goals we have an incredibly special guest, Certified Personal Trainer and NPC Bikini Athlete, Brenna Bertolino. She is a powerful example of strength and perseverance, and she’s here to share her journey with us. Brenna has gone from struggling with disordered eating to falling in love with bodybuilding, and today, she’s going to talk to us about her transformation, the challenges she faced along the way, and how she’s now using her experience to help others achieve their own health and fitness goals. You can find Brenna on Instagram at @brennabertolino and on Facebook at Brenna Bertolino. Email us at [email protected]. We would love to hear how this podcast has inspired you, or any topics you would like for us to discuss on future episodes. Connect with your hosts, Kimberly & Marci, on social media, Facebook or Instagram… →→Facebook Marci Townsend Allen https://www.facebook.com/marcitallen Kimberly Blalack IFBB Pro https://www.facebook.com/kimberly.v.blalack →→Instagram marciallenfitness https://www.instagram.com/marciallenfitness/ kdblalack_ifbbpro https://www.instagram.com/kdblalack_ifbbpro/

In this powerful episode of the Girl Got Goals Podcast, we dive deep into the root causes of perfectionism and how it can hold us back from living our best lives. From childhood experiences to societal pressures, we explore the underlying factors that fuel the desire for perfection and the impact it can have on our mental health, relationships, and overall well-being. We share personal stories from our own healing journeys, offering real-life examples of how we've recognized perfectionist traits in ourselves and the steps we’ve taken to break free. We discuss the key characteristics of perfectionism and provide actionable strategies to overcome it, from reframing your mindset to embracing imperfection as part of the process. If you've ever struggled with feeling "not good enough" or constantly chasing an unattainable ideal, this episode is for you. Tune in to hear real talk, healing insights, and practical tips on progressing past perfection to create a more fulfilled, authentic life. Girl, it’s time to let go of the need to be perfect and step into your power! Email us at [email protected]. We would love to hear how this podcast has inspired you, or any topics you would like for us to discuss on future episodes. Connect with us on social media, Facebook or Instagram… →→Facebook Marci Townsend Allen https://www.facebook.com/marcitallen Kimberly Blalack IFBB Pro https://www.facebook.com/kimberly.v.blalack →→Instagram marciallenfitness https://www.instagram.com/marciallenfitness/ kdblalack_ifbbpro https://www.instagram.com/kdblalack_ifbbpro/

In this episode of Girl Got Goals, we dive into the world of perfectionism — a trap that holds so many of us back from reaching our full potential. We discuss what perfectionism really means, the subtle ways it shows up in our lives, and the traits that define a perfectionist. From unrealistic expectations to the constant fear of failure, we break down how perfectionism can paralyze us, making it difficult to take action, embrace mistakes, or even celebrate our successes. Tune in to learn how to identify perfectionist tendencies and start shifting toward a healthier, more productive mindset that celebrates progress over perfection. If you’ve ever felt stuck because you’re waiting for everything to be “just right,” this episode is for you! Email us at [email protected]. We would love to hear how this podcast has inspired you, or any topics you would like for us to discuss on future episodes. Connect with us on social media, Facebook or Instagram… →→Facebook Marci Townsend Allen https://www.facebook.com/marcitallen Kimberly Blalack IFBB Pro https://www.facebook.com/kimberly.v.blalack →→Instagram marciallenfitness https://www.instagram.com/marciallenfitness/ kdblalack_ifbbpro https://www.instagram.com/kdblalack_ifbbpro/

In this episode of Girl Got Goals, we are thrilled to welcome our very first guest, Jessica Crowley, who shares her inspiring weight loss journey and how she’s been able to maintain it for over four years!!! Jessica opens up about the daily habits, meal tracking, and the key importance of staying active—especially hitting those daily step goals. She dives deep into how she transformed her relationship with food and fitness, all while staying true to herself. Most importantly, Jessica talks about the motivation behind feeling comfortable and confident in her own skin. Tune in for an honest, empowering conversation that’s sure to leave you feeling motivated and ready to take on your own health and wellness goals. Girl Got Goals is all about women supporting women, and this episode is a perfect example of that! Don’t miss it! Email us at [email protected]. We would love to hear how this podcast has inspired you, or any topics you would like for us cover on future episodes. Connect with us on social media, Facebook or Instagram… →→Facebook Marci Townsend Allen https://www.facebook.com/marcitallen Kimberly Blalack IFBB Pro https://www.facebook.com/kimberly.v.blalack →→Instagram marciallenfitness https://www.instagram.com/marciallenfitness/ kdblalack_ifbbpro https://www.instagram.com/kdblalack_ifbbpro/

In this episode of Girl Got Goals, we recap our recent girls' trip to Orlando for the NPC Women’s Workshop! From delayed flights and breakout sessions, to catching the trolley for some much-needed fun-time at Iron Religion, we share the highs, the laughs, and the moments of pure fun and relaxation. Tune in as we dive into the importance of taking time away from the hustle and bustle of everyday life to recharge, unwind, and reconnect with close friends. These trips offer the perfect balance of fun, adventure, and self-care, while emphasizing the vital need for girl bonding time and creating lasting memories. Whether you're planning your own getaway or just need some inspiration for self-care, this episode is a celebration of rest, relaxation, and the joy of being with the people who lift you up. Grab your favorite drink, get cozy, and join the conversation! Connect with us on social media, Facebook or Instagram… →→Facebook Marci Townsend Allen https://www.facebook.com/marcitallen Kimberly Blalack IFBB Pro https://www.facebook.com/kimberly.v.blalack →→Instagram marciallenfitness https://www.instagram.com/marciallenfitness/ kdblalack_ifbbpro https://www.instagram.com/kdblalack_ifbbpro/

In this empowering episode of Girl Got Goals, our hosts dive into the complexities of motivation and procrastination, exploring the unique challenges women encounter in their personal and professional lives. From balancing multiple roles to managing expectations, the conversation delves into why women often struggle to stay motivated and how procrastination can become a common hurdle. The hosts share practical tips for overcoming these barriers, from setting realistic goals to practicing self-compassion, while offering strategies for reclaiming focus and productivity. Whether you're facing a creative block, struggling to meet deadlines, or simply trying to stay motivated, this episode provides valuable insights to help women break free from the cycle of procrastination and unlock their potential. Connect with us on social media, Facebook or Instagram… →→Facebook Marci Townsend Allen https://www.facebook.com/marcitallen Kimberly Blalack IFBB Pro https://www.facebook.com/kimberly.v.blalack →→Instagram marciallenfitness https://www.instagram.com/marciallenfitness/ kdblalack_ifbbpro https://www.instagram.com/kdblalack_ifbbpro/

In this deeply personal and insightful episode of Girl Got Goals, our hosts dive into the daily challenges that women often face when managing anxiety and depression. From societal expectations to the pressures of balancing careers, family, and personal well-being, they explore how these factors uniquely impact mental health. The discussion offers practical coping strategies, self-compassion techniques, and expert advice to help women navigate these tough emotions in their everyday lives. Tune in for an honest conversation about breaking the stigma surrounding mental health, prioritizing self-care, and finding strength in vulnerability. Whether you're seeking support or just need to feel heard, this episode provides a comforting space for women everywhere. Today’s Resources: 10x Health Systems: https://10xhealthsystem.com/ Viome: Full Body Intelligence Testing Connect with us on social media, Facebook or Instagram… →→Facebook Marci Townsend Allen https://www.facebook.com/marcitallen Kimberly Blalack IFBB Pro https://www.facebook.com/kimberly.v.blalack →→Instagram marciallenfitness https://www.instagram.com/marciallenfitness/ kdblalack_ifbbpro https://www.instagram.com/kdblalack_ifbbpro/

In this episode of Girl Got Goals, we dive into our daily lives, exploring what a typical day looks like for women who train, compete, and live a fitness lifestyle. We chat about our routines to break down everything from daily schedules, training sessions, to meal prep, and the mental discipline required to stay consistent. We discuss the unique challenges women face, how we balance our personal lives with our fitness goals, and the myths and misconceptions surrounding what it takes to live the bodybuilding lifestyle. Whether you're a fitness enthusiast, a bodybuilder in the making, or simply curious about what it takes, this episode gives an insider’s perspective on what it truly means to live as a female inspired by fitness. Tune in for inspiration, motivation, and a peek behind the curtain of how with do this thing called LIFE! Connect with us on social media, Facebook or Instagram… →→Facebook Marci Townsend Allen https://www.facebook.com/marcitallen Kimberly Blalack IFBB Pro https://www.facebook.com/kimberly.v.blalack →→Instagram marciallenfitness https://www.instagram.com/marciallenfitness/ kdblalack_ifbbpro https://www.instagram.com/kdblalack_ifbbpro/

In today’s episode of Girl Got Goals, we’re diving into the world of healthy meal prep with simple, actionable tips and tricks that will save you time and keep you on track with your nutrition goals. Whether you’re a meal prep newbie or a seasoned pro, we’ve got something for everyone! From easy batch-cooking strategies to creative ways to make nutritious meals in minutes, we share our favorite hacks for stress-free, delicious, and balanced meals throughout the week. Tune in for expert advice on organizing your kitchen, prepping in bulk, and making the most of your ingredients—all while keeping things quick and healthy. Say goodbye to last-minute takeout and hello to your new meal prep routine! Ready to make healthy eating easier than ever? Let’s get into it! Connect with us on social media, Facebook or Instagram… →→Facebook Marci Townsend Allen https://www.facebook.com/marcitallen Kimberly Blalack IFBB Pro https://www.facebook.com/kimberly.v.blalack →→Instagram marciallenfitness https://www.instagram.com/marciallenfitness/ kdblalack_ifbbpro https://www.instagram.com/kdblalack_ifbbpro/

As 2024 winds down, we reflect on the lessons learned and look ahead to 2025 with excitement and intention!! In this episode, we share very vulnerable moments when we get slapped in the face by reality, discover our own self-sabotage, clarify personal goals and set resolutions for the upcoming year, offering a glimpse into the new habits, projects, and dreams we are eager to pursue. From setting realistic expectations to embracing new opportunities for growth, we discuss how to approach the new year with clarity and purpose. Tune in for some inspiration and practical tips on how to make 2025 your most fulfilling year yet! Connect with us on social media, Facebook or Instagram… →→Facebook Marci Townsend Allen https://www.facebook.com/marcitallen Kimberly Blalack IFBB Pro https://www.facebook.com/kimberly.v.blalack →→Instagram marciallenfitness https://www.instagram.com/marciallenfitness/ kdblalack_ifbbpro https://www.instagram.com/kdblalack_ifbbpro/

In this episode of Girl Got Goals, we dive deep into actionable strategies for achieving your goals and turning your dreams into reality. Whether you're aiming for personal growth, career success, or a life-changing project, we share real-world techniques to help you stay on track and motivated. From breaking down big goals into manageable steps to creating a clear and actionable plan, we cover the tools and mindsets that make goal-setting more than just a wish. Tune in for practical advice, motivational tips, and proven methods that will help you stay focused and achieve success! Connect with us on social media, Facebook or Instagram… →→Facebook Marci Townsend Allen https://www.facebook.com/marcitallen Kimberly Blalack IFBB Pro https://www.facebook.com/kimberly.v.blalack →→Instagram marciallenfitness https://www.instagram.com/marciallenfitness/ kdblalack_ifbbpro https://www.instagram.com/kdblalack_ifbbpro/

The new year is just around the corner, and it's the perfect opportunity to reset, refocus, and set yourself up for success. In this episode of Girl Got Goals, your hosts, Marci Allen and Kimberly Blalack, dive into the power of goal setting and how to create a blueprint for a successful year ahead. From identifying your big-picture goals to breaking them down into manageable steps, they share practical tips and strategies for making 2025 your best year yet. You'll learn how to stay motivated, track your progress, and overcome the challenges that often derail New Year’s resolutions. Whether you’re aiming for personal growth, career advancement, or building better habits, this episode will help you lay the foundation for a successful and fulfilling year. Topics covered: • How to reflect on the past year and set meaningful goals • The importance of clarity and focus when setting your intentions • Actionable strategies for staying on track and measuring progress • Creating habits that support long-term success • Overcoming common obstacles and staying motivated Start your year strong and set yourself up for success—tune in for all the tips and inspiration you need to make 2025 a year of growth and achievement! Connect with us on social media, Facebook or Instagram… →→Facebook Marci Townsend Allen https://www.facebook.com/marcitallen Kimberly Blalack IFBB Pro https://www.facebook.com/kimberly.v.blalack →→Instagram marciallenfitness https://www.instagram.com/marciallenfitness/ kdblalack_ifbbpro https://www.instagram.com/kdblalack_ifbbpro/

The holiday season is here, and while it's a time for family, festivities, and indulgent foods, it can also be a challenge to maintain your health goals. In this episode of Girl Got Goals, our hosts, Marci Allen and Kimberly Blalack, dive into practical strategies for staying on track with your fitness and nutrition during the busiest time of the year. From managing holiday stress to navigating holiday parties, they share tips for finding balance and keeping your health a priority without feeling deprived. Whether you're looking to stay active, avoid overeating, or simply maintain your well-being, this episode has you covered with realistic advice and actionable steps to thrive through the season. Tune in for the inspiration you need to enjoy the holidays while still staying healthy and feeling your best! Try Cheat Day...found in the Apple App store or Google Play...the free app that shows you the healthiest items from every fast-food restaurant. Connect with us on social media, through Facebook or Instagram… →→Facebook Marci Townsend Allen https://www.facebook.com/marcitallen Kimberly Blalack IFBB Pro https://www.facebook.com/kimberly.v.blalack →→Instagram marciallenfitness https://www.instagram.com/marciallenfitness/ kdblalack_ifbbpro https://www.instagram.com/kdblalack_ifbbpro/

This is the second instalment of our two-part series, Real Talk, where we dive deep into the real and raw struggles that women face in health and fitness. From battling self-doubt and building confidence to navigating the pressures of societal expectations, we’re having an honest “off the cuff” conversation about the challenges many women experience. We’ll talk about mindset, finding motivation when you’re feeling low, and how vulnerability plays a huge role in creating sustainable health and fitness habits. We also explore the importance of setting boundaries, prioritizing self-care, and the delicate balance of energy management—because being healthy is not just about working out, but about nurturing your mental, emotional, and physical well-being. Tune in for an authentic conversation that’s not afraid to address the ups and downs of the fitness journey, while offering support, inspiration, and practical tips to help you feel empowered and more aligned with your body and mind. This is one long conversation, split into two parts, so if you missed Part One go back and listen…You don’t want to miss it!

In this first installment of our two-part series, the hosts dive deep into the real and raw struggles that women face in health and fitness. From battling self-doubt and building confidence to navigating the pressures of societal expectations, we’re having an honest “off the cuff” conversation about the challenges many women experience. We’ll talk about mindset, finding motivation when you’re feeling low, and how vulnerability plays a huge role in creating sustainable health and fitness habits. We also explore the importance of setting boundaries, prioritizing self-care, and the delicate balance of energy management—because being healthy is not just about working out, but about nurturing your mental, emotional, and physical well-being. Tune in for an authentic conversation that’s not afraid to address the ups and downs of the fitness journey, while offering support, inspiration, and practical tips to help you feel empowered and more aligned with your body and mind. This is one long conversation, split into two parts, so stay tuned for Part 2, where we’ll continue our discussion, tackling even more aspects of women’s health and fitness, including overcoming obstacles and embracing your personal journey. Don't miss it!

In this episode of Girl Got Goals, we dive into the world of supplements and explore how they can optimize your overall health and performance. From the essential role of vitamins and minerals in supporting daily bodily functions to the benefits of creatine for muscle growth and cognitive function, we break down the science behind these popular supplements. We also touch on caffeine’s powerful effects on energy levels, focus, and exercise performance. Whether you're looking to boost your energy, enhance workouts, or support long-term health, we’ve got the tips, research, and practical advice you need to make the most of your supplement routine. Tune in for expert insights, practical recommendations, and the latest trends in health optimization!

In this episode of Girl Got Goals, we dive deep into the often overlooked but crucial topic of sleep and its direct impact on women's health. From hormonal balance to mental clarity and physical recovery, quality sleep is one of the most powerful tools for optimizing overall well-being. Join our hosts as they explore the science behind sleep, why it’s especially important for women, and how insufficient rest can affect everything from stress levels to immune function. We’ll discuss practical tips for improving sleep hygiene, bust common myths about rest, and share strategies to help you get the restorative sleep your body needs. If you’ve been struggling to get your best night's sleep or simply want to learn how to make your sleep routine work harder for you, this episode is a must-listen. Tune in to discover how prioritizing sleep can enhance your energy, mood, and overall health—because a well-rested woman is unstoppable!

In this episode of Girl Got Goals, we dive deep into the importance of exercise for women of all ages and backgrounds. From boosting mental health and increasing energy levels to reducing the risk of chronic diseases and enhancing overall well-being, physical activity is more than just a way to stay fit—it's a vital component of a healthy, empowered lifestyle. Join our hosts as they explore the unique benefits exercise offers women, discuss the barriers many women face when it comes to staying active, and share practical tips on how to integrate movement into even the busiest schedules. Whether you're just starting out or you're a seasoned fitness enthusiast, this episode is packed with insights to help you prioritize your health and find joy in movement. Tune in for a conversation that will leave you motivated, inspired, and ready to take charge of your health!

In this refreshing episode of Girl Got Goals, we dive deep into the vital role water plays in optimizing overall health. Join us as we explore the numerous benefits of staying hydrated—from boosting energy levels and enhancing cognitive function to supporting digestion and skin health. We’ll uncover the science behind hydration, discuss how much water we really need, and share practical tips for incorporating more fluids into your daily routine. Tune in to discover why water is often called the “elixir of life” and learn how simple changes can lead to profound improvements in your well-being. Whether you’re an athlete, a busy professional, or just looking to feel your best, this episode is packed with insights to help you thrive. Grab your water bottle and get ready to hydrate your way to health!

In this episode of our Optimizing Overall Health Series we dive deep into the essentials of optimizing your nutrition for better health and performance. Join us as we break down the fundamentals of macronutrients—proteins, fats, and carbohydrates—and how to balance them effectively for your personal goals. We also explore the ins and outs of calorie tracking, sharing tips and tools to make it a seamless part of your daily routine. Finally, we’ll discuss practical meal planning strategies that save time and enhance your dietary choices. Whether you're a beginner or looking to refine your approach, this episode is packed with actionable insights to help you thrive!

In this episode of Girl Got Goals, hosts IFBB Bikini Pro, Kimberly Blalack and Women's Fitness Specialist, Marci Allen explore the multifaceted world of overall health and fitness. Join us as we discuss practical strategies for optimizing your physical, mental, and emotional well-being. From nutrition and exercise to mindfulness and sleep hygiene, we cover it all! In this five part series, we’ll share expert insights, actionable tips, and personal stories to help you create a balanced lifestyle that supports your health goals. Whether you're looking to boost your energy, manage stress, or simply feel your best, this episode is packed with valuable information to guide you on your journey to holistic health. Tune in and take the first step towards a healthier you!

In this empowering episode, Girl Got Goals hosts IFBB Bikini Pro, Kimberly Blalack and Women's Fitness Specialist, Marci Allen dive deep into the often-overlooked challenges women face in the gym environment. From the fear of judgment to navigating a male-dominated space, we explore the reasons behind gym intimidation and how it can deter many from pursuing their fitness goals. Join us as we share personal stories and tips on how to overcome your fears, and discuss practical tips for creating a more inclusive and welcoming atmosphere in fitness spaces. Whether you’re a seasoned gym-goer or someone just starting your journey, this episode aims to inspire confidence, build community, and remind everyone that the gym is for everyone. Tune in and let’s break down those barriers together!

In this episode IFBB Bikini Pro, Kimberly Blalack and Women's Fitness Specialist, Marci Allen introduce themselves and the Girl Got Goals podcast. In this episode you will hear a little about who they are and what they are all about.