Know Your Power

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Welcome to The Know Your Power Podcast hosted by IFBB PRO Julia Rene, Gabby Fortune and Kendall Graboff. As best friends our mission is to help you be "FIT" in all aspects of your life; physically, mentally, spiritually, and emotionally. In these episodes you can expect insights into our lives as bodybuilders ,and how we navigate our individual fitness journey's. If you're on your journey to be your truest & best self this is the podcast for you!

Julia Rene


    • Jun 4, 2025 LATEST EPISODE
    • weekdays NEW EPISODES
    • 41m AVG DURATION
    • 294 EPISODES


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    Latest episodes from Know Your Power

    discipline is the truest form of self-love and this is why…

    Play Episode Listen Later Jun 4, 2025 58:24


    it's the one thing that might be separating you from acheiveing your goals; discipline. people often think that others are magically born with discipline, but that's wrong. it's a concious choice that requires practice just like anything else in your life and believe it or not, goes hand it hand with self-love. join us for today's episode as we dive deep into what discipline means and how to get better at it.⭐️  SHOW NOTES ⭐️a powerful quote on discipline••••••••••••••••••••••••••••1:1 COACHING WITH JULIA

    2025 fitness trends we love… and lowkey hate

    Play Episode Listen Later Jun 2, 2025 49:39


    taking inspo from the tiktok “propaganda im not falling for” trend, we're giving our honest thoughts on fitness trends we've been seeing lately such as raw milk, dry scooping, no carb diets and more! ⭐️  SHOW NOTES ⭐️jeff nippard video on 10k stepsTherapy post Chloe sent me about parents0:00 intro9:30 gym ‘propaganda‘••••••••••••••••••••••••••••1:1 COACHING WITH JULIA

    how to stick to your fitness goals while traveling

    Play Episode Listen Later May 28, 2025 22:51


    summer is approaching and if you have a trip coming up that you're anxious about staying on track with your fitness goals, we got your back! in today's episode we're sharing our tips for honoring your fitness goals while enjoying your vacation!⭐️  SHOW NOTES ⭐️julia's video on traveling tips••••••••••••••••••••••••••••1:1 COACHING WITH JULIA

    julia won her first FIGHT and here's the tea…

    Play Episode Listen Later May 26, 2025 32:18


    the hardest thing she's ever done, julia chats about her intense 5 minutes in the bjj ring for her very first fight after 4 months of traning!! the experience, how she got there, what's next and more! ⭐️  SHOW NOTES ⭐️julia's full fight youtube vlog!••••••••••••••••••••••••••••1:1 COACHING WITH JULIA

    unhinged gym girl confessions no one asked for

    Play Episode Listen Later May 21, 2025 47:07


    buckle up because we have an unhinged episode today; gym girl confessions that no one asked for. from gym fantasies, the workout that makes us feel like a villain, to our unserious gym rituals and more

    the fitness tea is piping hot | dfyne, bookie, and shebulk

    Play Episode Listen Later May 19, 2025 45:32


    buckle up because the fitness tea has been piping hot; a creator calls out women's gym clothing, a creator names shebulk being accused of having an ED, dfyne running out of stock quickly and more! ☀️ SUMMER SHRED 6 WEEK CHALLENGE ☀️https://knowyourpower.net/summershred⭐️  SHOW NOTES ⭐️julia on 90 day fiance: https://www.instagram.com/reel/DJje9pxqKVH/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA==shebulk's tiktok: https://www.tiktok.com/@sh3bulk/video/7503597554211228971?is_from_webapp=1&web_id=7437586683955250719dfyne: https://www.tiktok.com/t/ZTjaEHjNw/more women are going to the gym: https://www.instagram.com/p/DI86cGoxk8F/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA==••••••••••••••••••••••••••••1:1 COACHING WITH JULIA

    how to navigate food noise

    Play Episode Listen Later May 14, 2025 41:33


    ever feel like you can't stop thinking about food? whether you're planning your next meal, craving foods you've labeled as “off-limits,” or fantasizing about eating even when you're not hungry, it can start to feel like food is taking up way too much space in your mind. in this episode, we dive into why that constant mental chatter happens, and break down what's really going on and how to reclaim your mental energy back!☀️ SUMMER SHRED 6 WEEK CHALLENGE ☀️https://knowyourpower.net/summershred••••••••••••••••••••••••••••1:1 COACHING WITH JULIA

    know when to push & when to pause | grit vs. grace

    Play Episode Listen Later May 12, 2025 42:44


    ever gotten sick after a busy few weeks? an injury after pushing too hard in the gym? that's your body's way to yelling at you to rest! in today's episode we're exploring the difference between knowing when to push and when to pause! when you need some grit or some grace and how to tell when you need what!⭐️  SHOW NOTES ⭐️☀️ SUMMER SHRED CHALLENGE IS NOW LIVE! ☀️••••••••••••••••••••••••••••1:1 COACHING WITH JULIA

    you can't convince me… | gym girl edition

    Play Episode Listen Later May 7, 2025 40:11


    sweats at the gym, cottage cheese recipes, makeup to the gym and more.... today we're chatting about the things you CANNOT convince us to do as gym girls with chloe!! drop yours below and we can do a round two of this episode!⭐️  SHOW NOTES ⭐️know your power retreat waitlist: https://www.knowyourpower.net/retreatwaitinglistDinosaur time video: https://www.tiktok.com/@talatonline54k/video/7478079568339848494Bone broth hot chocolate: https://www.tiktok.com/@maryswholelife/video/7435810395044220206Cottage cheese dippin dots: https://www.tiktok.com/t/ZTjBdR5nV/••••••••••••••••••••••••••••1:1 COACHING WITH JULIA

    an inside look at the 2025 kyp retreat

    Play Episode Listen Later May 5, 2025 37:12


    in today's episode we're recapping the most magical weekend at the know your power retreat!! to the sisters who attended, thank you so much for trusting us this weekend, taking a step out of your comfort zone and showing up fully for yourselves. your energy, vulnerability, and support for one another made this retreat SO powerful. watching you grow, connect, and step into your power was truly inspiring and can't wait for the next one!!!

    chatting about gym creeps, muscle fears & making friends

    Play Episode Listen Later Apr 30, 2025 59:59


    we're answering some more your questions! from our take on luke and lorelai from gilmore girls, making friends at the gym, feeling feminine after a cut, and advice after getting creepy stares from a gym goer

    unhinged would you rather questions | gym girl edition

    Play Episode Listen Later Apr 28, 2025 46:16


    join us for some unhinged would you rather gym edition questions for today's episode! like dropping your meal prep all over the gym floor or accidentally sipping someone else's drink shaker, train barefoot or no music, farting in front of your gym crush and MORE! and make sure to drop your answers below!••••••••••••••••••••••••••••1:1 COACHING WITH JULIA

    7 habits to adopt to get you shredded by summer

    Play Episode Listen Later Apr 23, 2025 48:43


    ready to get serious about getting shredded by summer? join us for today's episode where we teach you the exact things we'd do if we were starting from day one! from being in caloric deficit to moving your body more to getting good sleep and training properly, we're sharing our best tips for losing weight in a healthy and more sustainable way!⭐️  SHOW NOTES ⭐️0:00 intro3:10 creating a structured weekly routine8:05 training with purpose15:00 eating for performance21:50 get your NEAT up28:00 prioritize sleep + recovery34:05 mindset practices39:00 stop relying on motivation••••••••••••••••••••••••••••1:1 COACHING WITH JULIA

    the 5 signs of toxic femininity with liv wickedly

    Play Episode Listen Later Apr 21, 2025 74:53


    we are joined today by the beautiful and inspiring liv wickedly who is a know your power favorite!! in today's episode we're diving deep into the topic of toxic femininity and the complex layers of femininity. we share personal stories about the moments we realized we were wearing a mask to survive, to fit in, or to feel accepted. these masks often show up as perfectionism, people-pleasing, or staying small to make others comfortable. we also explore why these behaviors are so often rewarded or romanticized in women and how that impacts our sense of self. this episode is an invitation to reflect, unlearn, and reconnect with the version of you that feels most true and powerful!!⭐️  SHOW NOTES ⭐️Liv's podcast: https://www.instagram.com/babe.philosophy/Liv's Instagram: https://www.instagram.com/livwickedly/Liv's Cohost: https://www.instagram.com/meliwolf/and follow: https://www.instagram.com/lucilampe/••••••••••••••••••••••••••••

    the sisterhood wound | why we struggle to trust other women

    Play Episode Listen Later Apr 16, 2025 57:19


    ever feel like you can't connect with other women? struggle to make female friends that last? feel alone on your journey? i've been there, and in today's episode, we're chatting about the many reasons you might be in the same boat i was just a few years ago and how to CHANGE it for good. because research shows we NEED female friendships. there's truly nothing like having a group of women cheering you on through this wild thing we call life

    how to break through your weight loss plateau

    Play Episode Listen Later Apr 14, 2025 34:59


    weight loss plateaus are a natural part of any weight loss journey. your body adapts, your metabolism shifts, and suddenly the plan that was working… isn't. it can feel discouraging, but it's completely normal. in this episode, we're breaking down why plateaus happen, when it's time to stay the course, and five practical strategies you can use if your progress has stalled for several check-ins. if you're feeling stuck, this one's for you.

    the cost of competing, posing tips, and starting a podcast

    Play Episode Listen Later Apr 9, 2025 44:29


    in today's episode, we answer more of your questions! from nailing down your posing routine, to the cost of competing in a bodybuilding show to starting your own podcast! we give you all of our best tips so grab your pen and paper!

    the ifbb pro mindset with figure competitor alexa snyder

    Play Episode Listen Later Apr 7, 2025 57:06


    ⚠️ TW: mention of EDs // we have an amazing guest joining us for today's episode; ifbb figure pro alexa snyder is gracing us with her wisdom! we chat about how she started in bodybuilding, her prep habits, green and red flags with bodybuilding coaches, bodybuilding with a partner, training tips, picking the figure division and so much more!!

    girl you've come so far… why can't you see it?

    Play Episode Listen Later Apr 2, 2025 65:28


    Do you ever get so caught up in chasing your goal that you forget to acknowledge how far you've already come? Instead of celebrating the fact that you lifted heavier, ran faster, or made a better choice for your body, your mind instantly picks apart what *could have* been better. It's time to change that!

    what we eat to get shredded and why

    Play Episode Listen Later Mar 31, 2025 57:31


    ready to lock in and get shredded? we're spilling all of our tips for how we do it oursleves from what to eat, things to avoid and why we eat what we eat as bodybuilders!

    chatting about how to build capped shoulders

    Play Episode Listen Later Mar 26, 2025 51:31


    ready to up your shoulder game? join us for today's episode as we break down the key things you need to do to get capped shoulders! from exercises to training methods to common mistakes people make, we cover it all! 

    chatting about the worst gym reddit stories

    Play Episode Listen Later Mar 24, 2025 57:44


    chloe is back and today we're reading some crazy gym reddit stories so buckle up and drop your opinions below! also what would you like next time? your minor gym inconviences? embarassing stories? let us know below or send in your stories!

    your top bodybuilding questions part two | bodybuilding blueprint

    Play Episode Listen Later Mar 19, 2025 55:16


    welcome to part two of answering your bodybuilding questions! today we answer questions from height classes to the fear of not being ready to coaching yourself for prep! 

    your top bodybuilding questions | bodybuilding blueprint

    Play Episode Listen Later Mar 17, 2025 58:56


    ‼️ TW: ED (time stamps below!) join us for today's episode as we answer your burning bodybuilding questions from how show day works, feeling isolated, losing your period and so much more! and don't worry we have a part two coming wednesday!

    the champion mindset | bodybuilding blueprint

    Play Episode Listen Later Mar 12, 2025 64:17


    ok so you've decided to become a bodybuilder but do you have the champion mindset? the thing that makes the greats so great? join us as we break down what it really means to be a successful bodybuilder from taking feeback to discipline, we're sharing our tips for taking on the world of bodybuilding on and off the stage!

    chatting about the 2025 arnold | isa vs. eduarda

    Play Episode Listen Later Mar 10, 2025 51:57


    join us as julia chats about her time at the arnold classic and our thoughts on who won!!

    chatting about the first fit model pro, influencer tea and Kendall starting prep

    Play Episode Listen Later Mar 5, 2025 42:08


    join us for today's episode as we break down the first fit model pro taking the stage, the new fitness influencer scam, an influencer getting called out and kendall starting prep!time stamps0:00 intro0:35 first fit model pro8:00 funny tiktok tea12:10 instagram hacker scam25:20 Kendall is starting prep

    navigating post show | bodybuilding blueprint

    Play Episode Listen Later Mar 3, 2025 62:13


    TW: binge eating disorder discussion // we've covered pre-prep, during prep all the way to stepping on stage, we've reached post show in our bodybuilding blueprint series! today we'll be chatting about what it's really like after you take the bodybuilding stage from post show blues, do's and don'ts and more tips to help you have a healthy and happy post show experience!

    chatting about our predictions for the 2025 arnold classic

    Play Episode Listen Later Feb 26, 2025 33:41


    the arnold classic is feb 28nd-march 2nd and we're sharing our predicitions for who's taking the trophies, sam sulek and more bodybuilding tea!

    peak week + show day | bodybuilding blueprint

    Play Episode Listen Later Feb 24, 2025 65:15


    we have arrived at peak week and show day for our bodybuilding blueprint series!! in today's episode we're breaking down behind the scenes of what peak week and show day actually looks like. from training adjustments, carb/water loading, tanning on show day all the way to hitting the stage!  

    chatting about gym injuries, loose skin, and PCOS

    Play Episode Listen Later Feb 19, 2025 50:03


    we're back and answering your questions! today we answer a question about getting over an injury (gettting back in the gym both mentally and physically), loose skin after weight loss, getting clients for your fitness business, and losing weight with PCOS!

    the reality of prep | bodybuilding blueprint

    Play Episode Listen Later Feb 17, 2025 65:54


    in today's episode we're breaking down each part of the bodybuilding prep journey from before prep all the way to the final weeks. we give you tips, share our own experience and give behind the scenes look into what prep is really like! join us next week as we chat about peak week and show day!time stamps0:00 intro5:40 pre-prep19:20 start of prep26:20 8-10 weeks out 40:20 3-6 weeks out

    chatting about getting back on track + recommitting to your goals

    Play Episode Listen Later Feb 12, 2025 55:35


    it's the second month of the year, and if you're in either boat—losing motivation for your goals or completely abandoning them—this episode is for you! we're breaking down why people tend to fall off track and sharing tons of tips, along with our own experiences, to help you get back on track!

    is bodybuilding for you? | bodybuilding blueprint

    Play Episode Listen Later Feb 10, 2025 67:05


    you've asked and we're delivering! we're starting another bodybuilding series where we dive deep into the world of bodybuilding as two bodybuilders that have competed on stage! in today's episode we share the potenial downsides of bodybuilding so that you can ask yourself if you're ready for the challenge as well as the consequences.

    chatting about your gym confessions pt.2

    Play Episode Listen Later Feb 5, 2025 32:14


    undies mishaps, people getting their machine stolen and sharing more of our own confessions and silly stories in the gym with chloe!

    chatting about your gym confessions pt.1

    Play Episode Listen Later Feb 3, 2025 34:10


    angry gym bro, stairmaster mishap and sharing our own stories, join us for today's episode of gym confessions with chloe! part two is coming your way wednesday!

    chatting about building muscle & embracing your winter arc

    Play Episode Listen Later Jan 29, 2025 51:12


    todays episode is brought to you by a listener suggestion for chatting about the building phase of bodybuilding! we cover common mistakes women make during a growth phase, like improper calorie intake and neglecting progressive overload. we also chat about how to mentally prepare for the changes that come with gaining muscle, plus best practices for nutrition, training, and setting realistic goals! whether you're in a bulking season or just looking to build strength, this episode will help you navigate the process effectively!

    chatting about posing, glute growth, and stepping on stage

    Play Episode Listen Later Jan 27, 2025 52:58


    in todays episode we have another listener q+a that packed with bodybuilder info where we cover the basics for starting your bodybuilding journey in hopes of stepping on stage, how to pose in heels, peak week tips, building phases and glute growth!

    chatting about viral fitness trends and if they're worth it

    Play Episode Listen Later Jan 22, 2025 45:41


    animal based diet? AI macros? cycle syncing? with so many viral fitness trends constantly popping up, which ones are actually worth it? find out in today's episode! p.s. for next weeks episode, email us your gym confessions! hot takes, embarassing stories, funny stories, spilling the tea etc anything goes!email us your gym confessions!

    chatting about the key to reaching your fitness goals

    Play Episode Listen Later Jan 20, 2025 39:57


    often find yourself trying everything under the sun to reach your fitness goals but they just won't stick? this is the one thing EVERYONE needs to do to get where they want to go. it might feel like common knowledge but you might be missing the small things in your routine that could be sabotaging you!

    chatting about becoming your most confident self in 2025

    Play Episode Listen Later Jan 15, 2025 62:28


    2025 is here, and we're sharing all the tips you need to become your most confident self, inside and out. we dive into what true confidence really means, covering physical, mental, and emotional confidence, and so much more. today's episode is all about transforming the way you think about confidence!

    chatting about insecurities in public, breast implants, and peeing on show day

    Play Episode Listen Later Jan 13, 2025 37:00


    2025 is here, and we're sharing all the tips you need to become your most confident self, inside and out. we dive into what true confidence really means, covering physical, mental, and emotional confidence, and so much more. today's episode is all about transforming the way you think about confidence!

    chatting about the TEA behind the new IFBB & NPC fit model division

    Play Episode Listen Later Jan 8, 2025 31:31


    last month, the npc launched a brand new women's bodybuilding division, the fit model division, and it's definitely stirred the pot! some pro bodybuilders think it's an easy way to break into the sport, while others love it as a beginner-friendly option. today, we're breaking down what the division is all about, sharing what people are saying, and of course, giving you our own take!

    chatting about holiday guilt, kendalls cat, and julia's breakup…

    Play Episode Listen Later Jan 6, 2025 55:17


    we're back loves! we missed you so much and we have a lot to catch up on! in today's episode we recap the holidays, kendall welcoming home a new cat and julia explains her recent breakup.

    THE NEW YEARS 6 WEEK SHRED CHALLENGE IS CLOSING SOON!!!

    Play Episode Listen Later Jan 1, 2025 2:11


    chatting about reaching your full potential in 2025

    Play Episode Listen Later Dec 30, 2024 46:02


    ready to make 2025 YOUR year?! join us for today's video as we give you all of our tips for manifesting everything you want this year and how to ACTUALLY achieve your goals throughout the year! from making a vision board to finding an accountability buddy, we're covering it all! 

    HAPPY HOLIDAY'S MY LOVE!!!

    Play Episode Listen Later Dec 26, 2024 11:36


    hope you have a  wonderful holiday season!

    chatting about all the ways we self sabotage

    Play Episode Listen Later Dec 23, 2024 60:53


    the floptimist, the victory dodger, the flaw finder, the imposter, the comfort zone clinger, or the microwave mentality, which one is the way you self-sabotage? join us for today's episode as we chat about the many ways we might get in the way of our own success.

    chatting about our gym girl holiday gift guide

    Play Episode Listen Later Dec 18, 2024 47:47


    have a gym rat girl in your life that you have ZERO clue what to get them or just want to treat yourself? we got your back because in today's episode we're sharing our favorite gym products that never steer us wrong! links will be below!kendall's picks

    chatting about progressive overloading, ‘prep face', and busy gyms

    Play Episode Listen Later Dec 16, 2024 49:00


    Join us for today's episode as we answer your questions! We chat about how to handle form issues during progressive overload, whether you should lower the weight to perfect your technique, and how to prioritize muscle engagement. We dive into the importance of posing in competitions, exploring how it can impact your placement beyond physique. For those prepping for shows, we talk about addressing "prep face," sharing insights on Botox and fillers during a cutting phase. Lastly, we offer practical tips on navigating crowded gyms without compromising your workout or program.JOIN THE STRONGER THAN EVER NEW YEARS CHALLENGE

    chatting about your most unpopular gym opinions

    Play Episode Listen Later Dec 11, 2024 48:35


    chloe is back for today's episode!! join us as we go through your unpopular gym opinions, discuss whether we agree or disagree and share are our own unpopular gym opinions! KENDALL'S CLOTHING BRAND MIDNIGHT MOTIVE

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