In today’s episode, I slow things down and shift the spotlight to something we often overlook: our bodies. I talk about what it really means to be grateful for the body you have right now; not the one you’re working toward, not the one you used to have, but the one that gets you through every day.

This conversation goes deeper than reps and macros. It’s a reminder that not everyone has the privilege of planning workouts, setting fitness goals, or even participating in physical activity. Some people are navigating chronic illness, disability, recovery, or physical limitations that make movement difficult or impossible.

So today, I reflect on the simple truth that having a body capable of movement—of lifting, running, stretching, breathing—is a gift. And gratitude doesn’t mean settling; it means honoring your body while still working to improve it.

I explore:
•Why gratitude is the most underrated mindset tool in fitness
•How comparing your body to others steals joy and progress
•Simple ways to practice gratitude for your body daily
•How acknowledging others’ limitations can deepen your compassion and motivation
•The mindset shift that helps you appreciate your body even on “off” days

This episode is an invitation to pause, breathe, and remember: the ability to train is a blessing, not a burden.

Welcome back to The Gym Girl Podcast! I’m your host, Nwanneka Tesy; natural bodybuilder, wellness competitor, and educator passionate about helping you train smarter, not harder.

In this episode, I’m diving into the Top 10 mistakes people make when creating a workout split and how to avoid them. Whether you’re a new lifter or a seasoned competitor, these tips will help you build a plan that actually supports your goals instead of holding you back.

I’ll cover:
1.Copying someone else’s split without understanding their goals
2.Ignoring recovery days or pushing through pain
3.Training every muscle equally when your body needs balance
4.Neglecting mobility and warm-ups
5.Overcomplicating your plan with too many exercises
6.Underestimating nutrition and sleep
7.Switching programs too often
8.Forgetting to track progress
9.Skipping cardio or using it as punishment
10.Designing your split based on aesthetics, not function

💡 Key Takeaway: Your workout split should evolve with you; focus on what your body needs, not what social media says it should look like.

If you enjoyed this episode, don’t forget to share, subscribe, and leave a review to help the podcast grow!

🎧 Listen now on Spotify, Apple Podcasts, or wherever you get your podcasts.

Welcome back to The Gym Girl Podcast! I’m your host, Nwanneka Tesy, natural bodybuilder and wellness competitor. Last week we talked about how to create a workout split that works for your body, mind, and goals. But once you’ve built that split, the next big question is: When should you change it?

In this episode, I break down the key signs that it’s time to switch things up, including:
•Why plateaus happen and how to recognize them 🛑
•The difference between pushing through vs. overtraining 💡
•When boredom is more than just a mindset issue 💤
•How competition prep splits evolve compared to lifestyle training 📊

I also share practical strategies to refresh your split without overhauling everything—like changing rep ranges, exercise order, or adding intensity techniques to spark new growth.

💡 The big takeaway: Your workout split isn’t meant to last forever. Progress comes from knowing when to adapt.

As always, thank you for tuning in! If this episode resonates, please share, subscribe, and leave a review so we can keep building this amazing community of natural athletes and fitness lovers.

🎧 Available now on Spotify, Apple Podcasts, and everywhere you listen.

Episode Title: Workout Split with Purpose

Welcome back to The Gym Girl Podcast! 

I’m your host, Nwanneka Tesy.  I am a natural bodybuilder who’s been competing since 2016. After taking a break due to injuries and life transitions, I’m now training in the wellness category, which emphasizes strong, balanced legs over the wide V-taper of figure. In today’s episode, I dive into a topic I’ve hinted at before but never fully unpacked: how to create your workout split. There’s no one-size-fits-all formula. Instead, your split should reflect three key things: 

1. Where your body is right now – Are you dealing with pain, mobility issues, or just getting back into training? Or are you ready for high-intensity work?
2. Where your mind is – Fitness requires mental energy and discipline. If your body is in pain but your mind isn’t ready, you’ll burn out fast.
3. What you’re building toward – Is your goal competition prep, mobility, consistency, or general health?

I share my own journey of rebuilding after knee pain, moving from mobility-focused workouts back into a structured five-day split with a lighter sixth day for recovery. I break down how I structure my week—quads and glutes on Monday, upper body on Tuesday, hamstrings later in the week, cardio daily—and how I adjust when life (and cycles!) force me to scale back.

💡 The biggest takeaway: Your workout split should work for your current body, mind, and goals not against them.

Next week, we’ll talk about an important follow-up question: When should you change your workout split? Whether you’ve been sticking to the same plan for weeks or months, I’ll cover the signs it’s time to switch things up.

As always, thank you for listening. If you’re new, welcome! If you’ve been rocking with me for a while, I appreciate you. Please share, subscribe, and leave a review so we can keep building this community of natural athletes and fitness lovers.

Stay consistent, stay strong, and I’ll see you in the next episode of The Gym Girl Podcast.

🎙️ Episode 2: Why Glute Training Is Non-Negotiable

In this episode of The Gym Girl Podcast, we’re tackling one of the most essential (and most misunderstood) muscle groups in bodybuilding: the glutes. Whether you’re training for the natural bodybuilding stage or building a strong, functional physique, glute work isn’t optional; it’s the foundation.

What You’ll Learn in This Episode:
•Why glutes matter: Beyond aesthetics, they drive strength, stability, and injury prevention.
•Effective training strategies: The perfect balance between heavy compound lifts, isolation work, and frequency for growth.
•Injury prevention tips: How to warm up properly, use correct form, and recover to keep your hips, knees, and lower back healthy.
•Mind-muscle connection: Why “feeling” your glutes work is just as important as the weight you lift.

🔥 Takeaway: Training your glutes is about more than looks; it’s about performance, protection, and power. If you want to move better, lift stronger, and build the balanced physique judges (and you) want, glutes have to be a top priority.

If this episode gave you value, share it with a friend, tag me on Instagram, and let’s spread the love for smart training!

The Gym Girl Podcast Season 3, Episode 1 Episode Title: Why Leg Day Matters More Than You Think

 Episode Summary:
Leg day isn’t just another training day, it’s the foundation of your physique, strength, and overall performance. In this kickoff episode of Season 3, host [Your Name] breaks down why lower body training should be at the heart of your program whether you’re preparing for the wellness or figure stage, or simply building a stronger, healthier body. From aesthetics and symmetry to injury prevention and mental toughness, this episode will change the way you think about leg day and might just make you look forward to it. What You’ll Learn in This Episode:

• Legs as the foundation: Why your glutes, quads, hamstrings, and calves are more than just “show muscles.”
• Training goals by category: How leg day differs for wellness competitors, figure athletes, and lifestyle lifters.
• The mental edge: How pushing through grueling lower body sessions builds resilience inside and outside the gym.
• The cost of skipping leg day: How imbalances impact performance, aesthetics, and injury risk.
• Season 3 preview: Expect deep dives into glutes, hamstrings, quads, calves, home and gym routines, recovery strategies, and natural competitor tips.

Key Quote from This Episode:
"Stop treating leg day like an afterthought. Make it your priority build from the ground up." Links & Resources:

• Subscribe to The Gym Girl Podcast for more episodes this season on lower body training and natural bodybuilding.
• Follow me on Instagram @thatgymratyouknow for workout tips and behind-the-scenes training content.

Next Episode Teaser:
We’re diving deep into glute training and no, it’s not just about hip thrusts. 

Welcome back to The GymGirl Podcast! It’s hard to believe we’ve reached the season finale. Today, I am wrapping up our deep dive into creating the perfect workout split.

Throughout this season, I explored various types of splits—full body, upper/lower, push/pull/legs, and more. Remember, the key is to find a routine that suits your goals, fits your lifestyle, and keeps you motivated! Whether you’re aiming for strength, endurance, or overall fitness, customizing your split can lead to incredible results.

As I conclude this discussion, I want to emphasize that consistency and listening to your body are essential. Don’t be afraid to tweak your routine as you progress. Your fitness journey is unique, and it’s all about discovering what works best for you.

I want to take a moment to express my heartfelt gratitude to all of you, our amazing listeners. Your support, feedback, and enthusiasm have made this season truly special. I appreciate every message and story shared—it's inspiring to be part of your fitness journey!

I’m excited to announce that I ’ll be back for Season Three in May 2025! I have some incredible content lined up, including expert interviews, new workout challenges, and tips to keep you motivated.

Thank you for tuning in and being part of The GymGirl community. Until next time, stay strong, stay inspired, and keep pushing towards your goals!

Amazon StoreFront: Check out this page from thatgymrat https://www.amazon.com/shop/th...

When creating the perfect workout splits, it's essential to determine the volume and intensity of your training. Aim for 3-5 sets of 6-12 reps to promote hypertrophy, or muscle growth, and adjust your rep range according to your specific goals, such as using lower reps for strength training. Additionally, allow for 60-90 seconds of rest between sets for hypertrophy, while extending rest periods to 2-3 minutes for strength-focused workouts. Incorporating both compound and isolation exercises is also crucial. Prioritize compound movements like squats, deadlifts, bench presses, and rows, as these engage multiple muscle groups and enhance overall strength. Complement these with isolation exercises such as bicep curls, tricep extensions, and lateral raises to target specific muscles effectively. Lastly, ensure that you maintain balance among all muscle groups to prevent imbalances and injuries. A well-rounded approach could include a workout split where Day 1 focuses on Chest and Triceps, Day 2 on Back and Biceps, Day 3 on Legs, and Day 4 on Shoulders and Abs.


Tune in for part three on more tips for optimizing your workout splits and achieving your fitness goals!

For this week’s podcast episode, I discuss the first few steps to creating the perfect workout split. Creating the perfect workout split for bodybuilding can significantly enhance your results. Here are detailed tips discussed on today’s episode:

1. Understand Your Goals

Muscle Gain: If your main goal is to build muscle, focus on resistance training with a mix of compound and isolation exercises.

Fat Loss: If fat loss is a priority, incorporate higher-intensity workouts and consider a caloric deficit while maintaining protein intake.


2. Frequency of Training

Beginner: 3-4 days a week, focusing on full-body workouts initially.

Intermediate/Advanced: 4-6 days a week, allowing for splits that target specific muscle groups.


3. Choose a Split Routine

Upper/Lower Split: Alternate between upper body and lower body workouts. This is effective for 4 days a week (e.g., Upper on Mon/Thurs, Lower on Tue/Fri).

Push/Pull/Legs Split: Focus on push (chest, shoulders, triceps), pull (back, biceps), and legs. This can be done 5-6 days a week.

Body Part Split: Target specific muscle groups on different days (e.g., chest on Monday, back on Tuesday, etc.). This allows for focused work on each muscle group.

Click for more content: https://linktr.ee/Nwannekatesy

Welcome to another episode of the podcast!

In today's episode, I dive deep into the topic of stretching before and after lifting weights. Join me as I share my thoughts and insights on why incorporating stretching into your workout routine can be beneficial.

Get ready to discover the main reasons why you might want to start stretching and how it can enhance your weightlifting journey. So, grab your headphones and let's get started!

Click for more content: https://linktr.ee/Nwannekatesy 

In this podcast episode, I examine the subject of consuming coffee alongside natural bodybuilding. I investigate the possible advantages and disadvantages of adding coffee to your fitness regimen, analyzing its effects on your workouts, energy levels, and overall performance.


Additionally, I discuss the bodily impacts, determine the best timing and amount for intake, and offer practical advice on how to enhance its benefits while reducing any adverse effects.
Whether you are passionate about coffee or dedicated to fitness, this episode offers insightful perspectives on the confluence of caffeine and natural bodybuilding. So, seize your preferred brew and join us for this energizing discussion!


Trigger warning: This episode discusses eating disorders



Click for more content: https://linktr.ee/Nwannekatesy 

In this podcast episode, I delve into some of the reasons why natural bodybuilding is so much more than just competing on stage. Join me as we uncover the deeper meaning and benefits behind this discipline.

I shed light on the transformative power of this lifestyle by emphasizing that natural bodybuilding is not solely about the physical aspect, but also about mental and emotional growth.

I explore how natural bodybuilding promotes overall well-being and highlight the importance of proper nutrition, rest, and recovery in achieving optimal results. I further discuss the positive impact this discipline has on mental clarity, self-confidence, and stress management.

Whether you are a seasoned competitor or simply curious about this discipline, this podcast episode will provide valuable insights and inspire you to explore the deeper dimensions of the natural bodybuilding journey.


*** Trigger warning, this episode talked about disorder, eating***

Click for more content: https://linktr.ee/Nwannekatesy 

In this podcast episode, I discuss the main reasons I chose to enter the world of natural bodybuilding. But I am asking my listeners specifically those interested in entering the world of natural bodybuilding: WHY!

**Natural bodybuilding is a form of competitive bodybuilding that emphasizes drug-free training and nutrition.

Firstly, many individuals are drawn to natural bodybuilding because it promotes a healthy and balanced lifestyle. Engaging in regular exercise and following a nutritious diet not only helps to build a strong and aesthetically pleasing physique, but also improves overall health and well-being.

Secondly, natural bodybuilding allows individuals to challenge themselves both physically and mentally. The journey towards achieving a sculpted physique requires discipline, dedication, and perseverance. Through setting and achieving personal goals, individuals can experience a sense of accomplishment and self-improvement.

Additionally, natural bodybuilding provides an opportunity for individuals to showcase their hard work and dedication on stage. Competing in a natural bodybuilding competition allows participants to demonstrate their physique, posing skills, and stage presence, and receive recognition for their efforts.

Natural bodybuilding promotes a positive body image and encourages individuals to embrace their natural potential without the use of performance-enhancing substances.

In conclusion, entering natural bodybuilding can be a fulfilling and rewarding experience for individuals who are passionate about fitness, health, and personal growth. It offers an avenue to challenge oneself, showcase hard work, and inspire others to lead a healthier lifestyle.


Click for more content: https://linktr.ee/Nwannekatesy 

Have you ever wondered if natural bodybuilding is for you?

In the second season, embark with me on an exploration of the captivating realm of natural bodybuilding. I'll delve into the diverse facets and experiences associated with the quest for a chiseled physique through natural means. 

Covering everything from dietary habits and exercise regimens to mental fortitude and inspiration, I'll reveal the hidden tips and tactics that can assist you in achieving your bodybuilding aspirations without synthetic aids. Prepare for an inspiring and informative adventure as we discover the myriad elements involved in the pursuit of natural bodybuilding.

Determining if natural bodybuilding is suitable for you requires consideration of your fitness goals, commitment to training, and stance on performance-enhancing substances. Natural bodybuilding focuses on developing the physique without the use of banned substances, emphasizing a disciplined approach to diet and exercise.



Click for more content: https://linktr.ee/Nwannekatesy 

This week on Fit Talk, I conclude season one with a comprehensive exploration of the diverse strategies and steps necessary to become a successful fitness influencer.

Becoming a fitness influencer requires dedication, consistency, and a passion for fitness and wellness.

 Here are several ways you can establish yourself as a fitness influencer:


6. Provide Value: Offer valuable and actionable fitness advice, workout plans, or nutrition tips. Engage with your audience by answering their questions, providing guidance, and sharing your expertise.

7. Stay Consistent: Post regularly and maintain a consistent content schedule. This helps you stay visible and engaged with your audience.

8. Engage with Your Community: Respond to comments, messages, and engage with your followers. Building a strong community fosters loyalty and encourages others to join your fitness journey.

9. Offer Coaching or Training Services: If you have the expertise and qualifications, consider offering coaching or personal training services. This allows you to directly help others achieve their fitness goals and establish yourself as an authority in the field.

10. Stay Informed and Educated: Continuously update your knowledge about fitness trends, nutrition, and exercise science. This helps you provide accurate and up-to-date information to your audience.

Remember, building a successful fitness influencer brand takes time and effort. Stay dedicated to your fitness journey, provide value to your audience, and remain authentic throughout the process.


Click for more content: https://linktr.ee/Nwannekatesy 

This week on Fit Talk, I dive into the topic and discuss the various strategies and steps one can take to establish themselves as a fitness influencer.

Becoming a fitness influencer requires dedication, consistency, and a passion for fitness and wellness. Here are several ways you can establish yourself as a fitness influencer:

1. Define Your Niche: Determine the specific area of fitness you want to focus on, such as strength training, yoga, nutrition, weight loss, or body positivity. Identifying your niche helps you target a specific audience and build expertise.

2. Create Engaging Content: Produce high-quality content that educates, inspires, and motivates your audience. This can include workout routines, healthy recipes, fitness tips, transformation stories, motivational quotes, or informative videos.

3. Be Authentic: Share your personal fitness journey, challenges, and successes. Authenticity helps you connect with your audience on a deeper level and builds trust.

4. Utilize Social Media Platforms: Establish a presence on popular social media platforms like Instagram, YouTube, TikTok, or Facebook. Utilize these platforms to showcase your fitness routines, share progress photos, provide fitness-related tips, and interact with your audience.

5. Collaborate with Others: Partner with other fitness influencers, brands, or gyms for collaborations or guest appearances. This can help expand your reach, gain exposure to new audiences, and establish credibility.

Remember, building a successful fitness influencer brand takes time and effort. Stay dedicated to your fitness journey, provide value to your audience, and remain authentic throughout the process.

Click for more content: https://linktr.ee/Nwannekatesy 

In this week's podcast episode, I'll delve into the highs and lows of the natural bodybuilding journey and overall fitness progress. It's crucial to cultivate resilience and self-compassion when navigating challenges in pursuit of our goals.

 I encourage listeners to rate, subscribe, and share to bolster the reach of my content and foster a supportive community. 

As always, it's important to note that while my podcast aims to inspire and inform, it does not provide medical advice or diagnose any conditions. 

***For any mental or physical health concerns, please seek guidance from licensed healthcare professionals.


Click for more content: https://linktr.ee/Nwannekatesy 

In this week's podcast episode, I'll delve into the highs and lows of the natural bodybuilding journey and overall fitness progress. It's crucial to cultivate resilience and self-compassion when navigating challenges in pursuit of our goals.

 I encourage listeners to rate, subscribe, and share to bolster the reach of my content and foster a supportive community. 

As always, it's important to note that while my podcast aims to inspire and inform, it does not provide medical advice or diagnose any conditions. 

***For any mental or physical health concerns, please seek guidance from licensed healthcare professionals.

Click for more content: https://linktr.ee/Nwannekatesy 

Join me for this week's episode where we tackle the challenge of intrusive thoughts that often sow doubt about our self-worth and fitness progress. These thoughts can undermine our confidence and leave us questioning our efforts and dedication to our fitness journey. 

I will outline strategies to identify and control intrusive thoughts, providing practical advice to foster a positive mindset and maintain motivation in pursuit of our fitness objectives.



Click for more content: https://linktr.ee/Nwannekatesy 

This week, I'm discussing my dedication to adopting a healthier approach to meal preparation and cheat meals! I aim to prepare my meals using minimal or no processed foods.

Reducing processed food intake is crucial for improving overall health and well-being. Processed foods often contain high levels of added sugars, unhealthy fats, and preservatives, which can contribute to weight gain, cardiovascular issues, and other health problems. 

By focusing on whole, minimally processed foods such as fruits, vegetables, lean proteins, and whole grains, individuals can provide their bodies with essential nutrients and fiber while avoiding harmful additives. Meal planning plays a vital role in promoting healthier eating habits; it involves preparing balanced meals in advance, incorporating a variety of nutritious ingredients, and controlling portion sizes to support weight management and energy levels throughout the day. By prioritizing fresh, whole foods and adopting mindful eating practices, individuals can cultivate a sustainable approach to nutrition that fosters long-term health benefits.


Flick for more content: https://linktr.ee/Nwannekatesy