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 nextThe top 5 exercises she recommends as an IFBB pro bikini bodybuilder to target all areas of the glute muscles for a nice shapeDid you find this episode valuable? 🌟 Leave a Review on Apple Podcasts 📞 Let's ChatDo 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, 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 changes make staying fit feel more challenging. 🕰️🧬Nutritional Needs and Changes: Exploring optimal plant-based nutrition and how it can counteract some aging effects. 🥦🍇Exercise Adaptations: Practical tips on adapting your workout routines to match your body's evolving needs. 🏋️‍♀️🧘‍♀️Mental and Emotional Health: The importance of addressing the whole self, including mental and emotional wellbeing, as part of your fitness journey. 💆‍♀️💖Did you find this episode valuable? 🌟 Leave a Review on Apple Podcasts 📞 Let's ChatDo 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, 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 also cover how I get Omega 3-s without the need for fish oil 🐟🛢️as well as minerals that are vital for women 40+--especially if you're following a plant-based diet.Resources Mentioned:The Plant-Based Athlete by Robert CheekeBMC Complementary Medicine and TherapiesJournal of the International Society of Sports NutritionDid you find this episode valuable? 🌟 Leave a Review on Apple Podcasts 📞 Let's ChatDo 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 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 recoveryIts impact on brain health, reducing fatigue, and improving exercise performanceThe significance of the supplement in supporting bone health, especially in women over 40How it aids in weight management by promoting lean muscle massSources Mentioned:International Society of Sports NutritionJournal of Strength and ConditioningGeneral Clinical PsychopharmacologyDid you find this episode valuable? 🌟 Leave a Review on Apple Podcasts 📞 Let's ChatDo 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, 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 deep into the importance of a positive and resilient mindset in overcoming health scares and the role of fitness and nutrition in recovery.Plant-Based Nutrition's Role: Discover how Amanda's commitment to a vegan lifestyle impacted her health journey and how it might have prepared her body for the challenges it faced.Community and Support: Amanda's story highlights the indispensable role of having a supportive community and professional guidance during times of health crises.Recovery and Adaptation: Learn about the process of recovering from major surgery, the adjustments needed in fitness routines, and the psychological aspect of adapting to a "new" body.Looking Ahead: Amanda shares her aspirations for the future, emphasizing the importance of health, fitness, and the power of a supportive community in navigating life's hurdles.🌟 Why You Should Listen:This episode is a testament to the strength and resilience inherent in all of us. Amanda's journey from facing a life-altering diagnosis to fighting back with the help of plant-based nutrition, fitness, and a strong support system is truly inspiring. Whether you're dealing with your own health challenges, looking to improve your fitness, or simply in need of a story of hope and determination, this episode is for you. It's a powerful reminder that with the right mindset, support, and lifestyle, we can overcome almost anything.Did you find this episode valuable? 🌟 Leave a Review on Apple Podcasts 📞 Let's ChatDo 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 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 value of walking as exercise. Amanda's story highlights the significance of trusting the process and making gradual, sustainable changes for improved health and well-being.Did you find this episode valuable? 🌟 Leave a Review on Apple Podcasts 📞 Let's ChatDo you want support to reach your fitness & nutrition goals? Click here to apply for coaching. Connect with Us👍🏽 Follow us on Instagram @plantempoweredfitness

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 ChatDo 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'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 if you're over 40 and think your metabolism is broken or menopause is making your waistline expand.The Fit 40 Formula is the solution for women frustrated with confusing information from the diet & fitness industry that tell you to run for miles, do high intensity cardio, and starve yourself to get slim.  You can get lean, strong, and toned at any age.  Listen to this episode to find out how.Did you find this episode valuable? 🌟 Leave a Review on Apple Podcasts 📞 Let's ChatDo you want support to reach your fitness & nutrition goals? Click here to apply for coaching. Connect with Us👍🏽 Follow us on Instagram @plantempoweredfitness

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/giveawayDid you find this episode valuable? 🌟 Leave a Review on Apple Podcasts 📞 Let's ChatDo 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 dietHow to be unapologetically vegan and compassionate at the same timeWhat to watch out for when transitioning to a vegan dietThe science on the quality and effectiveness of animal protein vs. plant-based protein for building muscleHow much protein you should eat every day to build muscleBusting the "mean need to eat meat" myth🎧 Listen and share with your male friends & familyMentioned in this EpisodeThe Proof podcast by Simon HillBarilla Protein PastaSpecial K Protein CerealMorningstar Farms Chik’n StripsConnect with SawyerConnect with Sawyer on Instagram @soyboyfitnesscoachingListen to the Where Do You Get Your Protein podcastDid you find this episode valuable? 🌟 Leave a Review on Apple Podcasts 📞 Let's ChatDo you want support to reach your fitness & nutrition goals? Click here to apply for coaching. Connect with Us👍🏽 Follow us on Instagram @plantempoweredfitness

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 pleasureThe best way to go grocery shopping to make sure you hit your nutrition goalsWhat you have to know before you start trackingA way to check-in at the end of the day to make sure you always Follow Nadege on Instagram @nadegecorcoranShow notes: https://plantempoweredfitness.com/how-to-hit-your-nutrition-goals-without-meal-prep🌱-s2-ep-5Did you find this episode valuable? 🌟 Leave a Review on Apple Podcasts 📞 Let's ChatDo you want support to reach your fitness & nutrition goals? Click here to apply for coaching. Connect with Us👍🏽 Follow us on Instagram @plantempoweredfitness

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 bodybuilderThe health markers you should track besides the number on the scaleWhat attracted her to bodybuildingFollow Nadege on Instagram @nadegecorcoranDid you find this episode valuable? 🌟 Leave a Review on Apple Podcasts 📞 Let's ChatDo 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'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 dietWhy she started her fitness journey and what make her become vegan overnightHow she became a bodybuilder and when she plans to step on stage againShow notes: https://plantempoweredfitness.com/how-to-get-fit-on-a-vegan-diet-a-conversation-with-brooke-sellers-miss-meatless-muscleDid you find this episode valuable? 🌟 Leave a Review on Apple Podcasts 📞 Let's ChatDo 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 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 goalIt's hard to see yourself when you look in the mirror every dayThe scale doesn't tell the whole storyYou don't need to be 100% compliant to be successfulYou need help, support, and accountability to reach your goalListen to this episode to learn how to apply these lessons to meet your goals.Show notes: https://plantempoweredfitness.com/5-things-i-learned-my-first-season-bodybuilding🌱-s2-ep-2/Did you find this episode valuable? 🌟 Leave a Review on Apple Podcasts 📞 Let's ChatDo you want support to reach your fitness & nutrition goals? Click here to apply for coaching. Connect with Us👍🏽 Follow us on Instagram @plantempoweredfitness

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 ChatDo 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.com/quick-guide-to-plant-based-meal-delivery-services/Did you find this episode valuable? 🌟 Leave a Review on Apple Podcasts 📞 Let's ChatDo 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'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, or salad (Brands: Upton’s | Franklin Farms | Wegmans | Sweet Earth or Make your own)Soy-Free Textured Vegetable Protein (TVP) can be used in chili, tacos, pasta sauces, or made into balls (Brands: Plant Boss | Beyond Crumbles)Did you find this episode valuable? 🌟 Leave a Review on Apple Podcasts 📞 Let's ChatDo 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, 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 quicklyHow often you should workout your shoulders to see great resultsWhat you should eat to develop toned arms fasterThe best way to train your shoulder muscles and avoid injuryDid you find this episode valuable? 🌟 Leave a Review on Apple Podcasts 📞 Let's ChatDo 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'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 cultureNatalie's favorite exercise for building beautiful shouldersHow much time it will take to achieve your dream bodyDid you find this episode valuable? 🌟 Leave a Review on Apple Podcasts 📞 Let's ChatDo you want support to reach your fitness & nutrition goals? Click here to apply for coaching. Connect with Us👍🏽 Follow us on Instagram @plantempoweredfitness

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/proteinDid you find this episode valuable? 🌟 Leave a Review on Apple Podcasts 📞 Let's ChatDo you want support to reach your fitness & nutrition goals? Click here to apply for coaching. Connect with Us👍🏽 Follow us on Instagram @plantempoweredfitness