Girls, Gains and Growing Pains

Girls, Gains and Growing Pains

Follow Girls, Gains and Growing Pains
Share on
Copy link to clipboard

Get ready to start working smarter and harder to achieve your fitness goals. In every episode, we break down common health and fitness questions in a fun and relatable way. Whether you’re a beginner or far along on your fitness journey, this podcast is for you. 

Rachel Johns and Julia Ross


    • May 30, 2024 LATEST EPISODE
    • every other week NEW EPISODES
    • 43m AVG DURATION
    • 19 EPISODES


    Search for episodes from Girls, Gains and Growing Pains with a specific topic:

    Latest episodes from Girls, Gains and Growing Pains

    Reps and Recaps: A Quick Life Update

    Play Episode Listen Later May 30, 2024 34:01 Transcription Available


    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 girlsgainsandgrowingpains@gmail.com!

    Muscle, Metabolism and the Power of Lifting

    Play Episode Listen Later May 23, 2024 34:14 Transcription Available


    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!

    Choosing Fitness Daily: How to Stay Healthy for a Lifetime

    Play Episode Listen Later May 16, 2024 35:12 Transcription Available


    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!

    A Healthy Debate: Our Fitness Likes and Dislikes

    Play Episode Listen Later May 9, 2024 34:58 Transcription Available


    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!

    Maximizing Every Minute: Time Not Wasted

    Play Episode Listen Later May 1, 2024 29:57 Transcription Available


    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_podcast and contact us by sending a direct message or emailing girlsgainsandgrowingpains@gmail.com!

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

    Play Episode Listen Later Apr 11, 2024 55:25 Transcription Available


    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!

    Gym Vocabulary 101

    Play Episode Listen Later Apr 4, 2024 49:55 Transcription Available


    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 to breeze through after your final set, and much more. Follow us on Instagram @gggp_podcast and contact us by sending a direct message or emailing girlsgainsandgrowingpains@gmail.com!

    Support Systems: The Team Behind Your Transformation

    Play Episode Listen Later Mar 27, 2024 43:55 Transcription Available


    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 by sending a direct message or emailing girlsgainsandgrowingpains@gmail.com!

    Body Blues: Practical Strategies to Combat Body Dysmorphia

    Play Episode Listen Later Mar 20, 2024 53:12 Transcription Available


    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 girlsgainsandgrowingpains@gmail.com!

    Honey, I Shrunk the Waistline

    Play Episode Listen Later Mar 14, 2024 46:19 Transcription Available


    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 contact us by sending a direct message or emailing girlsgainsandgrowingpains@gmail.com!

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

    Play Episode Listen Later Mar 6, 2024 60:48 Transcription Available


    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 message or emailing girlsgainsandgrowingpains@gmail.com!

    From Goals to Gains: The Power of Personal Training

    Play Episode Listen Later Feb 28, 2024 54:09


    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!

    Dealing with Gymtimidation

    Play Episode Listen Later Feb 20, 2024 62:53


    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!

    Heartbeats and Hard Work: The Cardio Connection

    Play Episode Listen Later Feb 14, 2024 47:51


    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!

    Julia's perspective on losing weight and lifting more

    Play Episode Listen Later Feb 7, 2024 45:40


    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 emailing girlsgainsandgrowingpains@gmail.com!

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

    Play Episode Listen Later Jan 31, 2024 41:51


    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!

    Resistance Training 101

    Play Episode Listen Later Jan 24, 2024 45:31


    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!

    Balancing Act: Tracking Calories and Macros

    Play Episode Listen Later Jan 17, 2024 38:32


    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 girlsgainsandgrowingpains@gmail.com!

    An Introduction to Girls, Gains and Growing Pains

    Play Episode Listen Later Jan 10, 2024 18:09


    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!

    Claim Girls, Gains and Growing Pains

    In order to claim this podcast we'll send an email to with a verification link. Simply click the link and you will be able to edit tags, request a refresh, and other features to take control of your podcast page!

    Claim Cancel