Episodes

Welcome to Part 2 of our inspiring roundtable with plant-based bodybuilders Donnie, Miaya, and Jovina! In this episode, we dive deep into the real-life, nitty-gritty challenges of prepping for a bodybuilding show after 40. The athletes get candid about: The #1 hardest part of prep (it's not just the workouts!)How they handle hormones, bloating, and body dysmorphia.Simple, brilliant hacks for traveling and eating at restaurants while staying on plan.How to deal with family food comments ("you'...

Coach Tamara Marie sits down with three plant-based athletes — all over 40 — who proved to themselves (and everyone watching) that strong, feminine, and healthy is absolutely possible without meat and without harsh crash diets. In this episode, Coach Tamara Marie interviews three first-time competitors stepping on bodybuilding stages — plant-based, natural, and stronger than ever.: 👙 Donnetta Moss-Gardner, Age 58, Bikini Competitor ( @fitandfiercewithdonnie ) 💪🏾 Jovina Clark, Age 46, Figure Comp...

In this episode of the Plant Empowered Fitness podcast, host Tamara Marie sits down with the inspiring Donnetta Gardner, a 56-year-old vegan bodybuilder. Donnetta shares her incredible fitness journey, proving that age is just a number when it comes to achieving peak physical condition. Despite starting her bodybuilding journey in her 50s, Donnetta is in the best shape of her life and is a testament to the transformative power of a plant-based diet and dedicated fitness routine. In this episode ...

Vegan bodybuilder Katelin Bridges talks about her journey to becoming a healthy vegan after having a child and eating a low-protein ominvore diet. She shares... 😳 her biggest mistake going vegan 🌱her favorite plant-based protein sources 👍🏽how to be successful when pursuing fat loss long-term You'll also here about her experience going from a fit vegan mom to bodybuilder and why she wants to go pro 💪🏽🏅 Guest Info Katelin Bridges Instagram: @buffveganbarbie Resources Mentioned 🔗 Plant-Based Protei...

In this episode, I chat with IFBB Bikini Pro Bodybuilder Natalie Matthews about the best way to train if you want to grow your glutes 🍑 In this episode, we discuss: The #1 reason most women fail to grow their glutes, even if they're training consistently and eating a healthy diet 🙃 What Natalie's been up to during her off-season and when she plans to compete next The top 5 exercises she recommends as an IFBB pro bikini bodybuilder to target all areas of the glute muscles for a nice shape Did yo...

In this episode, we tackle the often whispered-about topic: Why does it seem so much harder to stay fit as we get older, especially after hitting the big 4-0? Whether you've been nodding along to discussions about anti-aging or you're starting to notice those subtle shifts in your body's response to your usual routines, this episode is packed with the information you've been seeking. Episode Highlights: Understanding the Aging Process : Insight into how our bodies change after 40 and why these c...

In this episode, our host, Tamara Marie, shares her daily supplement stack that helps her stay fit and lean year-round as a vegan bodybuilder over 40. Supplements aren't magic 🪄, but they can complement a healthy lifestyle. And when we reach a certain age, certain high-quality supplements can help give us the edge to perform the things we need to do consistently to get and stay healthy. I'm sharing the supplements I take that are key to building strength, muscle recovery and sleep quality. I als...

In this episode, I share an often overlooked supplement that I started taking when I started bodybuilding at age 40. It's known for its remarkable benefits in maintaining a lean physique year-round--and it's not just for gym bros. I share all the benefits, the science behind it, and how women can leverage this supplement to combat the physical changes that come with aging. Key Points Discussed: The supplement's role in enhancing strength, power, and recovery Its impact on brain health, reducing ...

In this episode, host Tamara Marie continues her conversation with client, Amanda, sharing a tale of resilience, health, and the unexpected turns life can take. 🔥 Key Topics Discussed: Amanda's Health Journey: From seeking help in her forties to facing a shocking health diagnosis, Amanda's story is one of bravery and self-awareness. Learn how she navigated the challenges that came with her diagnosis and what it meant for her fitness and health goals. The Power of Mindset: This episode delves dee...

In this episode of the Plant Empowered Fitness podcast, host Tamara Marie interviews her client Amanda, who shares her fitness journey and transition to a plant-based diet. Amanda discusses her initial skepticism about the coaching program and her proactive health approach. She recounts how she noticed positive changes in her body, which were confirmed by her physiotherapist and chiropractor. Amanda and Tamara talk about the importance of setting small goals, maintaining consistency, and the val...

Many women think they need to do high intensity cardio and sweat it out in order to lose weight. In this episode I share how I shed 20 lbs. without any HIIT sessions or running a half marathon. I share *exactly* what I focused on to lose weight in less than 6 months as I began preparing for the 2023 bodybuilding season. Did you find this episode valuable? 🌟 Leave a Review on Apple Podcasts 📞 Let's Chat Do you want support to reach your fitness & nutrition goals? Click here to apply for coaching....

In this episode I'm spilling the beans! I'm sharing all the secrets that helped me go from a flabby mom struggling to drop COVID weight to a lean, pro vegan bodybuilder at age 42 -- the Fit 40 Formula. We don't have to accept that getting older means we have to gain weight and get weak! We have the power to make simple changes that will give us the body, energy, and strength we desire. In this episode, I reveal the 4 key principles that make it easy to get in the best shape of your life -- even...

Season 3 of the Plant Empowered Fitness podcast is coming soon! Subscribe/follow us so you'll be the first to know when a new episode drops! Enter the Fit 40 Formula Pre-Holiday Giveaway plantempoweredfitness.com/giveaway Did you find this episode valuable? 🌟 Leave a Review on Apple Podcasts 📞 Let's Chat Do you want support to reach your fitness & nutrition goals? Click here to apply for coaching. Connect with Us 👍🏽 Follow us on Instagram @plantempoweredfitness

This week we're tackling the topic of masculinity and veganism with coach Sawyer Hofmann from Soy Boy Fitness Coaching. Sawyer shares how his fitness journey began, his struggles with relationships and body dysmorphia, and how he defines manhood as a vegan. He shares: The health scare that made his father turn to a plant-based diet How to be unapologetically vegan and compassionate at the same time What to watch out for when transitioning to a vegan diet The science on the quality and effectiven...

Part 2 of my conversation with Nadege Corcoran, vegan bikini athlete and member of the Plant Built team. Click here to listen to part 1 . Nadege shares her tips for how to skip meal prep without compromising your fat loss goals. How to think about food as fuel, not your sole source of pleasure The best way to go grocery shopping to make sure you hit your nutrition goals What you have to know before you start tracking A way to check-in at the end of the day to make sure you always Follow Nadege o...

A conversation with Nadege Corcoran, vegan bikini athlete and member of the Plant Built team. Nadege shares: How she lost 70 pounds when she went vegan without exercising. What she stopped eating to go from pre-diabetic and overweight to a healthy, lean bodybuilder The health markers you should track besides the number on the scale What attracted her to bodybuilding Follow Nadege on Instagram @nadegecorcoran Did you find this episode valuable? 🌟 Leave a Review on Apple Podcasts 📞 Let's Chat Do y...

In this episode, I'm joined by Brooke Sellers (better known as Miss Meatless Muscle). She shares her journey from being out of shape and fatigued as a young woman in college to becoming a healthy, fit vegan. The key thing you should focus on to have a healthy plant-based diet Why she started her fitness journey and what make her become vegan overnight How she became a bodybuilder and when she plans to step on stage again Show notes: https://plantempoweredfitness.com/how-to-get-fit-on-a-vegan-die...

In this episode, I share the 5 most important lessons I learned my first season as a competitor. There's a healthy and unhealthy way to reach any health & fitness goal It's hard to see yourself when you look in the mirror every day The scale doesn't tell the whole story You don't need to be 100% compliant to be successful You need help, support, and accountability to reach your goal Listen to this episode to learn how to apply these lessons to meet your goals. Show notes: https://plantempoweredf...

Are you ready to get started on your fitness goals for 2023? Then listen to this episode first. I'm sharing the 5 mistakes most women make when trying to get in shape for the new year. And of course, what you should do instead 💪🏾🌱 Did you find this episode valuable? 🌟 Leave a Review on Apple Podcasts 📞 Let's Chat Do you want support to reach your fitness & nutrition goals? Click here to apply for coaching. Connect with Us 👍🏽 Follow us on Instagram @plantempoweredfitness

In this episode, I announce the winner of our podcast giveaway for 2 weeks of plant-based meal delivery service. I also review plant-based meal delivery services that can bring variety to your diet and give you the opportunity try some new flavors. If you're looking for a convenient way to incorporate plant-based meals into your weekly menu and take a break from cooking, you'll want to listen to this episode to find out the pros and cons of each option. Show Notes: https://plantempoweredfitness....

In this episode, I'm answering a listener question. Dawn asked how she can feed her family of meat eaters while transitioning to a plant-based diet. I explain how to get your family on board and practical ways you can prepare family meals when you're cooking for omnivores and vegans. Mentioned in this episode: Plant-Based Protein Swaps ( click here to download ) Seitan Strips/Cubes (made with vital wheat gluten) can be served with a sauce (teriyaki, BBQ, etc.) or be added to a stir fry, bowl, o...

In this episode, IFBB Pro Bodybuilder Natalie Matthews shares her secrets for toning your arms and shaping beautiful shoulders. We discuss: What you should focus on when training shoulders to make progress quickly How often you should workout your shoulders to see great results What you should eat to develop toned arms faster The best way to train your shoulder muscles and avoid injury Did you find this episode valuable? 🌟 Leave a Review on Apple Podcasts 📞 Let's Chat Do you want support to rea...

In this episode, I'm joined by the Fit Vegan Chef Natalie Matthews to discuss the challenges she overcame to adopt a plant-based diet and become a pro athlete. Natalie shares: How to transition to a plant-based diet without giving up your favorite foods and flavors from your culture Natalie's favorite exercise for building beautiful shoulders How much time it will take to achieve your dream body Did you find this episode valuable? 🌟 Leave a Review on Apple Podcasts 📞 Let's Chat Do you want supp...

Most people ask me where do I get my protein on a plant-based diet. Many vegans also struggle to fit protein in their diets without overeating starchy carbohydrates and fats. In this episode, I share my top 3 favorite, go-to sources of lean plant-based proteins so you can maximize your body's fat burning and muscle-building potential without adding lots of extra calories. >>> Links to the protein sources mentioned in this episode can be found at plantempoweredfitness.com/protein Did you find th...