Girls, Gains and Growing Pains

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Girls, Gains and Growing Pains

Rachel Johns and Julia Ross

19 episodes

9 months ago

In this episode, Julia addresses her all-or-nothing health habits and reflects on her weight loss strategy as the one year anniversary of her training approaches. Rachel is on day 16 of intensive prep for her upcoming competition, and she’s sharing her go-to workout routines and recipes for leaning out while staying energized. We end with a quick round of this or that’s, fitness edition!Follow us on Instagram @gggp_podcast and contact us by sending a direct message or emailing girlsgainsandgr...

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Health & Fitness,

All content for Girls, Gains and Growing Pains is the property of Rachel Johns and Julia Ross and is served directly from their servers with no modification, redirects, or rehosting. The podcast is not affiliated with or endorsed by Podjoint in any way.

In this episode, Julia addresses her all-or-nothing health habits and reflects on her weight loss strategy as the one year anniversary of her training approaches. Rachel is on day 16 of intensive prep for her upcoming competition, and she’s sharing her go-to workout routines and recipes for leaning out while staying energized. We end with a quick round of this or that’s, fitness edition!Follow us on Instagram @gggp_podcast and contact us by sending a direct message or emailing girlsgainsandgr...

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Health & Fitness,

Episodes (19/19)

Girls, Gains and Growing Pains

Reps and Recaps: A Quick Life Update

In this episode, Julia addresses her all-or-nothing health habits and reflects on her weight loss strategy as the one year anniversary of her training approaches. Rachel is on day 16 of intensive prep for her upcoming competition, and she’s sharing her go-to workout routines and recipes for leaning out while staying energized. We end with a quick round of this or that’s, fitness edition!Follow us on Instagram @gggp_podcast and contact us by sending a direct message or emailing girlsgainsandgr...

1 year ago

34 minutes

Girls, Gains and Growing Pains

Muscle, Metabolism and the Power of Lifting

This episode outlines why strength training is a cornerstone for anyone aiming to tone their figure, accelerate metabolism, and preserve strong bones. We hope this conversation is an invitation to redefine what strength training can do for you.Follow us on Instagram @gggp_podcast and contact us by sending a direct message or emailing girlsgainsandgrowingpains@gmail.com!

1 year ago

34 minutes

Girls, Gains and Growing Pains

Choosing Fitness Daily: How to Stay Healthy for a Lifetime

In this episode, we talk about the benefits of making choices that shape a fitness-focused lifestyle you can stick with. We share how setting short-term goals keeps you focused on your long-term health and how controlling our decisions gives us the power to positively impact what we define as hard or challenging in the future. Follow us on Instagram @gggp_podcast and contact us by sending a direct message or emailing girlsgainsandgrowingpains@gmail.com!

1 year ago

35 minutes

Girls, Gains and Growing Pains

A Healthy Debate: Our Fitness Likes and Dislikes

In this episode, we have a casual conversation about our most and least favorite parts of prioritizing fitness. We share our contrasting views on common fitness topics and explain how we leverage our personal preferences to stay motivated, disciplined, and moving forward towards our goals.Follow us on Instagram @gggp_podcast and contact us by sending a direct message or emailing girlsgainsandgrowingpains@gmail.com!

1 year ago

34 minutes

Girls, Gains and Growing Pains

Maximizing Every Minute: Time Not Wasted

We're dishing out the secrets to seamlessly intertwining workouts, eating healthy, and preparing meals into even the most jam-packed schedules. This episode is packed with practical strategies that promise to turn your health commitments into non-negotiable fixtures of your daily life. Dive into the transformative world of habit swapping, and learn how prioritizing your gym session and healthy eating with a turn of phrase can revolutionize your routine. Follow us on Instagram @gggp...

1 year ago

29 minutes

Girls, Gains and Growing Pains

It’s a Healthy (?) Obsession: Our Current Fitness Favs

Ever wonder how tiny tweaks to your gym routine can unleash massive gains? In this episode, we share our favorite invaluable gym gadgets like fabric booty bands and ankle straps, our top nutrition tips from supplements to protein-rich snacks, the best gym clothes brands, and our current recovery routines. Follow us on Instagram @gggp_podcast and contact us by sending a direct message or emailing girlsgainsandgrowingpains@gmail.com!

1 year ago

55 minutes

Girls, Gains and Growing Pains

Gym Vocabulary 101

Laugh and learn while we dive into the curious world of gym lingo, where being yoked is a compliment and bulking isn't necessarily about eating as much as possible. This episode isn't just about decoding fitness vocabulary; we share personal stories and insight into our fitness routines. Get introduced to a wide variety of potentially new terms in this all-encompassing discussion including the exhaustion of doing plyometrics, the precision of EMOM routines, why stretching isn't just something...

1 year ago

49 minutes

Girls, Gains and Growing Pains

Support Systems: The Team Behind Your Transformation

Navigating a fitness journey isn't just about the physical grind; it's an emotional marathon. The strength of your support systems in the form of family, friends, a coach, or a community will inevitably affect your health and wellness goals. In this episode, we share how impactful our support systems are, for better or worse, and share practical tips for helping your loved ones prioritize a healthy and fitness-focused lifestyle. Follow us on Instagram @gggp_podcast and contact us b...

1 year ago

43 minutes

Girls, Gains and Growing Pains

Body Blues: Practical Strategies to Combat Body Dysmorphia

When we started our fitness journeys, we had no idea that our toughest battle would be with the mirror, not the weights. In this episode, we discuss body dysmorphia, sharing our experience with distorted self-perception and the role knowledge plays in judging ourselves. To conclude, we dive into practical strategies for managing body dysmorphia and the negative self-talk that often comes with it.Follow us on Instagram @gggp_podcast and contact us by sending a direct message or emailing girlsg...

1 year ago

53 minutes

Girls, Gains and Growing Pains

Honey, I Shrunk the Waistline

Ever wondered if your fitness path is truly in your hands? In this episode, we affirm that armed with the right knowledge, you can sculpt your physique. As we peel back the layers of fitness myths, we celebrate the power of weight training to transform our bodies. We're talking strategic workout splits, the misunderstood relationship between body fat and muscle, and why doing fewer ab workouts might be your ticket to a tight, drawn-in waistline. Follow us on Instagram @gggp_podcast and c...

1 year ago

46 minutes

Girls, Gains and Growing Pains

From Filters to Facts: The Every Day Reality of Weight Loss

In this episode, we get vulnerable by peeling back the Instagram filter to get raw and real about the trials of weight loss that don't make the highlight reel. We're not just talking about dropping or gaining pounds; we're delving into the mental game between quick fixes and lasting health, the lifestyle overhauls that often go unnoticed, and the community that buoys you through the roller coaster of transformation.Follow us on Instagram @gggp_podcast and contact us by sending a direct messag...

1 year ago

1 hour

Girls, Gains and Growing Pains

From Goals to Gains: The Power of Personal Training

In this episode, we explain how working with a personal trainer has helped us make breakthroughs in our fitness journeys. Julia relied on Rachel for guidance and support as someone who hadn't been to the gym or tracked macros in years while Rachel shares how her trainer is essential to improve in bikini bodybuilding. Follow us on Instagram @gggp_podcast and contact us by sending a direct message or emailing girlsgainsandgrowingpains@gmail.com!

1 year ago

54 minutes

Girls, Gains and Growing Pains

Dealing with Gymtimidation

In this episode, we get chatty about gym intimidation and how it affects our mentality, performance, and enjoyment of working out in public spaces. We share our experiences with gym blunders, feeling out of place, and how we conquered our fears to feel comfortable at the gym. Follow us on Instagram @gggp_podcast and contact us by sending a direct message or emailing girlsgainsandgrowingpains@gmail.com!

1 year ago

1 hour 2 minutes

Girls, Gains and Growing Pains

Heartbeats and Hard Work: The Cardio Connection

In this episode, we discuss cardio's powerful impact on your heart health and ability to lose weight. We detail the difference between steady state versus interval training, debate the best time to do your cardio during a workout, and share our success with leveraging cardio to shed fat and increase our stamina. Follow us on Instagram @gggp_podcast and contact us by sending a direct message or emailing girlsgainsandgrowingpains@gmail.com!

1 year ago

47 minutes

Girls, Gains and Growing Pains

Julia's perspective on losing weight and lifting more

In this episode, Rachel asks Julia questions about her weight loss journey. Julia elaborates on how her relationship with food and exercise shifted from being a high school athlete to now dreaming of powerlifting in the future (and the difficult years in between). The two discuss the challenges of making lifestyle changes and how Julia's focusing on her health journey helped her get through hard times. Follow us on Instagram @gggp_podcast and contact us by sending a direct message or ema...

1 year ago

45 minutes

Girls, Gains and Growing Pains

You're probably dehydrated: The case for drinking more water

In the episode, we emphasize the importance of drinking water throughout the day. We identify how to calculate the amount of water you need, go into our favorite tips for drinking more water, and share our first-hand experiences with the difference hydration makes. Follow us on Instagram @gggp_podcast and contact us by sending a direct message or emailing girlsgainsandgrowingpains@gmail.com!

1 year ago

41 minutes

Girls, Gains and Growing Pains

Resistance Training 101

In this episode, we share the physical and emotional benefits of resistance training. We talk about our parallel journeys with weightlifting and address common concerns. Listen to learn more about resistance training from common terminology to what it can do for you!Follow us on Instagram @gggp_podcast and contact us by sending a direct message or emailing girlsgainsandgrowingpains@gmail.com!

1 year ago

45 minutes

Girls, Gains and Growing Pains

Balancing Act: Tracking Calories and Macros

In this episode, we talk about the benefits and challenges of tracking your calories and macronutrient intake. We have a candid conversation about our different experiences as someone who has tracked for years vs. what it's like to start tracking for the first time. This episode may be sensitive for those with or recovering from eating disorders. If you need support, text “NEDA” to 741-741.Follow us on Instagram @gggp_podcast and contact us by sending a direct message or emailing girlsgainsan...

1 year ago

38 minutes

Girls, Gains and Growing Pains

An Introduction to Girls, Gains and Growing Pains

In this episode, we're unpacking our relationship to health, wellness, and each other. We introduce our backgrounds, share our future goals, and elaborate on our vision for Girls, Gains and Growing Pains. Follow us on Instagram @gggp_podcast and contact us by sending a direct message or emailing girlsgainsandgrowingpains@gmail.com!

1 year ago

18 minutes