Plant Empowered Fitness

In this episode of the Plant Empowered Fitness podcast, host Tamara Marie sits down with the inspiring Donnetta Gardner, a 56-year-old vegan bodybuilder. Donnetta shares her incredible fitness journey, proving that age is just a number when it comes to achieving peak physical condition. Despite starting her bodybuilding journey in her 50s, Donnetta is in the best shape of her life and is a testament to the transformative power of a plant-based diet and dedicated fitness routine. In this episode we discuss: 

Vegan bodybuilder Katelin Bridges talks about her journey to becoming a healthy vegan after having a child and eating a low-protein ominvore diet.She shares...

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 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.

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

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?

Did you find this episode valuable?

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?

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?

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.Join the Fit 40 Formula Body Transformation Challenge!Get on track to sculpting the lean, toned body of your dreams with plant-based nutrition and training secrets from a vegan bodybuilder.Sign up now, it's FREE! >>> SIGN ME UP

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?

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

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

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 bodybuildingShow notes: https://plantempoweredfitness.com/how-i-lost-70-lbs-going-vegan-without-exercise-a-conversation-with-nadege-corcoran-

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?

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

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

 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/Connect with UsListen and Leave a Review on Apple PodcastsLooking for help with your fitness & nutrition goals? Let's chatFollow 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.  Resources mentioned in this episode can be found at https://plantempoweredfitness.com/qa-how-to-i-feed-my-family-of-meat-eaters/Connect with UsListen and Leave a Review on Apple PodcastsLooking for help with your fitness & nutrition goals? Let's chatFollow 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 injuryConnect with UsListen and Leave a Review on Apple PodcastsLooking for help with your fitness & nutrition goals? Let's chatFollow 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 bodyConnect with UsListen and Leave a Review on Apple PodcastsLooking for help with your fitness & nutrition goals? Let's chatFollow 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/proteinConnect with UsListen and Leave a Review on Apple PodcastsLooking for help with your fitness & nutrition goals? Let's chatFollow us on Instagram @plantempoweredfitness

In this episode, I explain that there's really only 2 things that you need to pay attention to in order to reach 80% of your health and fitness goals.Connect with UsListen and Leave a Review on Apple PodcastsLooking for help with your fitness & nutrition goals? Let's chatFollow us on Instagram @plantempoweredfitness

Welcome to the best podcast for women 35 and over who want to get in the best shape of their lives with th  power of plant-based nutrition Follow @plantempoweredfitness on IG