Girl Science

Get Leaner for Summer Without Joining A Challenge

Wed, 29 Apr 2026 18:48:48 GMT

Join hosts Abby Kemper and Karen Anthony as they explore the rush to get fit for summer. They discuss gym challenges, providing insights from their own experiences in the fitness world. Discover the reality behind these programs, and learn scientifically supported methods to naturally boost your metabolism. Whether you're considering a six-week transformation program or simply aiming to feel better in your skin, their conversation sheds light on fitness myths and truths to guide you this summer.

'Skinny' is trending again, here's what we think.

Mon, 09 Mar 2026 18:37:44 GMT

In this episode of Girl Science, hosts Abby Kempfer and Karen Anthony explore the resurgence of the 'skinny' trend in fitness and how it affects women and mothers navigating health and body image. They delve into the growing popularity of GLP1s and other peptides, discussing their benefits and risks. The episode emphasizes the importance of traditional fitness fundamentals such as discipline, healthy eating, hydration, and exercise, urging listeners to combine modern supplements with these core practices for sustainable health and wellness.

6 Coaching Mistakes We Wish Someone Warned Us About

Thu, 05 Feb 2026 00:53:41 GMT

In this episode of Girl Science, we’re sharing the six biggest lessons we wish we knew when we first started coaching—the things that would’ve saved us time, stress, and a whole lot of overthinking.

We talk about why you’re not your client’s savior, how comparison to other coaches can quietly steal your confidence, and why constantly changing your plan does more harm than good. We dive into the importance of keeping your approach simple, clearly telling your clients what to do while trusting them to figure out the how, and creating a coaching environment built on respect—not fear.

Most importantly, we remind you why authenticity matters. You don’t need to coach like everyone else, follow every trend, or mold yourself into someone you’re not. The best coaches lead with clarity, consistency, and confidence in who they are.

If you’re a coach who wants to grow, lead better, and stay grounded in your own values—this episode is for you.

A Series of Unfortunate Events - Abby's Bikini Show Recap!

Mon, 15 Dec 2025 20:09:47 GMT

In this episode of Girl Science, Abby shares her recent experience with competitive bodybuilding, highlighting the challenges she faced during her prep and competition day. Despite rigorous preparation, external stresses and sleep deprivation impacted her performance, leading to a less-than-ideal outcome. Abby reflects on the balance between accepting life's uncontrollable elements and managing self-imposed pressures. She opens up about the psychological aspect of competition, particularly the importance of recognizing one's achievements versus the need to win. Through her candid account, listeners are offered insight into the mental and emotional complexities of striving for physical excellence.

Karen's First Fit Model Show Recap

Fri, 31 Oct 2025 14:50:22 GMT

In this episode of 'Girl Science', hosts Abby Kemper and Karen Anthony dive into the intricate world of bikini competitions and the taxing mental and physical journey leading up to show day. They openly share their personal experiences with competition preparation, coping with the inevitable brain fog, and the unexpected adjustments due to travel stress. As they recount their own post-show emotions and the simple joys of sharing moments with loved ones, Abby and Karen also reflect on the importance of maintaining balance and finding contentment beyond the glitz and glam of the stage.

Digging Deep: Embracing the Suck in Life and Fitness

Sat, 27 Sep 2025 09:04:00 GMT

In this episode of Girl Science, hosts Abby Kemper and Karen Anthony discuss the challenges of staying motivated during fitness prep. They share personal experiences of dealing with cravings, fatigue, and the emotional stress of approaching show days. The conversation dives into tips for overcoming mental hurdles, such as taking tasks step by step and not procrastinating. Both hosts emphasize the importance of sticking to their meal plans and the relief that comes from crossing items off their to-do lists. Their stories highlight the real-life struggles and victories on the path to achieving fitness goals.

How to "Trust the Process"

Tue, 16 Sep 2025 09:04:02 GMT

In this episode of the Girl Science podcast, hosts Abby and Karen delve into the often overlooked mental challenges of fitness and competition, emphasizing the importance of trusting the process. They discuss the nuances of balancing personal life with fitness aspirations, particularly in the context of competitive bodybuilding. The hosts share Karen’s recent personal milestone of achieving a new low weight while exploring the adaptability required when plans shift. With camaraderie and humor, they navigate the complexities of prepping for shows, emphasizing that the journey is about more than just numbers on a scale.

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The Art of Locking In: Abby & Karen's Top 10 Tips

Thu, 21 Aug 2025 14:28:47 GMT

In this podcast episode, hosts Abby Kempfer and Karen Anthony delve into the challenges of maintaining consistency on the path to achieving fitness goals. Facing their own demanding schedules, they discuss the importance of celebrating small daily wins and emphasize focusing on the process rather than the end goal. Stress and unpredictable life changes are acknowledged as factors that make staying on track difficult, but the hosts offer practical strategies for locking in on their routines. They also share personal experiences of juggling responsibilities while staying motivated, offering listeners ten tips to maintain focus and achieve lasting success.

Don't Take Your Health For Granted: Tips to Improve Longevity

Fri, 15 Aug 2025 19:27:41 GMT

In this episode of Girl Science, Abby Kemper and Aaron Anthony explore the theme of health and longevity, emphasizing how the actions and habits we cultivate now can shape who we become in the future. They draw attention to the importance of being proactive with health concerns, whether minor or significant, to avoid compromising our well-being. The hosts also discuss their experiences with training and prep updates, sharing personal narratives of balancing family, engagements, and training with a focus on health and longevity. The conversation underscores the significance of creating lasting health habits today for better tomorrow.

Dumb Fitness Rules We Used to Believe

Tue, 29 Jul 2025 20:38:36 GMT

In this episode of Girl Science, hosts Abby Kemper and Karen Anthony delve into the myths surrounding fitness and health. They highlight the misconception that being lean equates to being healthy and discuss the downsides of low body fat, such as hormonal imbalances and reduced mental clarity. The hosts emphasize the importance of understanding that visual aesthetics do not always align with optimal health. Abby and Karen share personal experiences, illustrating that health is a holistic picture that goes beyond physical appearance and stress the importance of self-awareness and realistic expectations in achieving long-term well-being.

Q&A: Why Am I Not Losing Weight?

Tue, 15 Jul 2025 18:30:34 GMT

In this episode of the Girl Science podcast, coaches Karen Anthony and Abby Kemper delve into common weight loss queries. They discuss why weight fluctuations occur despite following diet and exercise plans to the letter. Highlighting the role of stress and inflammation, they advise listeners to look beyond the scale and consider various factors like cortisol levels and muscle repair. Encouraging listeners to view weight as just one piece of the puzzle, they emphasize the value of trends over daily weigh-ins and the importance of photos and measurements in tracking progress.

Fat Burners and GLP-1: The Not-So-Secret Weapon For Weight Loss

Tue, 01 Jul 2025 10:00:01 GMT

In this episode of the Girl Science podcast, Abby Kemper and Karen Anthony dive into the world of fat-burning supplements and share their insights on thermogenics and GLP1. They emphasize the importance of realistic planning for fitness competitions, discussing the challenges and strategies involved in successful prep. The hosts also share personal updates, including the cancellation of their planned October show and their backup plans involving competitions in Colorado. Through lively and informative conversation, Abby and Karen provide valuable advice on how to stay motivated and disciplined in one's fitness journey.

When Positivity Becomes Poison in Fitness

Mon, 23 Jun 2025 15:39:43 GMT

In this episode of 'Girl Science,' hosts Abby Kemper and Karen Anthony tackle the pervasive problem of toxic positivity in the fitness industry. They discuss how well-intentioned encouragement often turns harmful when trainers push clients past their limits, leading to injury and burnout. With examples from their own experiences and industry observations, they highlight the flaws of a “no days off” mentality and the dangers of turning every workout into a test of endurance. This thought-provoking discussion urges fitness enthusiasts to rethink the role of positivity and recognize the importance of realistic goal-setting and mindful practice.

Unhinged Fitness Secrets & Confessions

Fri, 30 May 2025 17:05:58 GMT

In this episode of Girl Science, hosts Abby Kemper and Karen Anthony explore the unhinged side of fitness, discussing wild yet relatable habits many fitness enthusiasts secretly embrace. From overusing low-calorie foods and drinks to obsessively checking workout routines between sets, they reveal their own confessions and share listener anecdotes. They candidly discuss how these habits, while sometimes extreme, are part of the journey toward achieving fitness goals, assuring listeners that having these thoughts and behaviors is normal. This episode provides an entertaining and honest look at the lengths fitness lovers go to in their pursuit of health.

How to ACTUALLY Grow Your Glutes

Wed, 21 May 2025 21:35:34 GMT

In this episode of the Girl Science podcast, the hosts debunk common myths about glute building. They emphasize the importance of proper form over lifting heavy weights and reveal that exercises like hip thrusts might not be as effective as believed. They also discuss the different muscle groups within the glutes and highlight the challenges women face in activating these muscles, especially if they have sedentary lifestyles. Listeners are encouraged to focus on waking up their glutes with consistent exercise and understanding the role of the nervous system in muscle activation.

How to Spot Red Flags When Hiring a Coach

Fri, 09 May 2025 14:29:26 GMT

In this episode, the hosts delve into key aspects of choosing a fitness coach, emphasizing the importance of experience over a mere certification. They highlight the pitfalls of coaches who use a one-size-fits-all approach and stress the value of learning from seasoned mentors. They also discuss the significance of understanding the foundations of fitness and nutrition and exploring different methods to create a personalized and effective fitness journey. The episode underlines the importance of looking for real client testimonials and selecting a coach who demonstrates genuine care and empathy towards their clients.

The ‘No Excuses’ Mindset is Toxic — Especially for Women

Fri, 25 Apr 2025 16:00:47 GMT

In this episode of Girl Science, the hosts delve into the pitfalls of the 'No Excuses' mentality often glorified in fitness culture. They share their personal journeys from adhering strictly to this mindset to realizing its potential for toxicity, especially for mothers balancing fitness with family life. Emphasizing the importance of self-compassion and realistic goal setting, the hosts advocate for a 'grace with grit' approach, where consistency, not perfection, is prioritized. They offer insights into nurturing a supportive fitness mindset that accommodates life’s unpredictability while still fostering personal growth and healthy habits.

You hit your goal! Now What? - Avoiding the post-goal spiral

Fri, 18 Apr 2025 10:00:00 GMT

In this episode, Abby and Karen delve into the often-overlooked phase following the achievement of big fitness and lifestyle goals. They share their personal experiences with the 'post-goal spiral' and explore how focusing solely on the goal can lead to confusion when it's accomplished. Listeners will learn about the importance of aligning their identity with the processes and disciplines developed during their journey. Abby and Karen offer science-backed strategies and mental shifts to stay motivated, ensuring that achievements become stepping stones in an ongoing journey rather than endpoints.

From Passion to Pressure: The Coaching Burnout Struggle

Fri, 04 Apr 2025 15:33:59 GMT

In this episode of 'Girl Science,' hosts Abby and Karen delve into the often-overlooked issue of coaching burnout. They discuss various signs of burnout, including physical, emotional, and mental stressors, and share their personal experiences with this challenging aspect of their profession. Through honest conversations, they offer strategies for identifying burnout, drawing the line between being tired and truly burnt out, and setting effective boundaries with clients. This episode provides valuable insights for coaches and other professionals who give their all, emphasizing the importance of maintaining a sustainable work-life balance.

The Bikini Competitor Series: SHOW DAY! The Final Touches (Ep.4)

Fri, 28 Mar 2025 10:00:00 GMT

In this episode of Girl Science, hosts Abby Kemper and Karen Anthony share insider tips for preparing for the final days leading to a bikini competition. They dive deep into the physical and mental preparations that help competitors shine on stage. Topics include the importance of skin care and the strategic timing of beauty routines such as tanning, nail care, and hair touch-ups. Abby and Karen also emphasize the importance of trying on the competition suit well ahead of show day to ensure comfort and confidence. These insights aim to help competitors feel prepared and confident, turning potential stress into a celebration of all their hard work.

The Bikini Competitor Series: PEAK WEEK - How To Look Your Best on Stage (Ep. 3)

Fri, 21 Mar 2025 17:00:39 GMT

In this episode of Girl Science, Karen and Abby unveil the meticulous process behind 'peak week,' the final push before a bikini competition stage appearance. They discuss the importance of eliminating stress and fine-tuning the physique to ensure each athlete looks their best on stage. From workouts to nutrition, they emphasize reducing inflammation and adjusting training techniques to optimize performance. The hosts candidly share their personal experiences, highlighting the necessity of eliminating stressors and how simple carb timing and appropriate workout intensity can transform both beginner and seasoned athletes into stage-ready competitors.

The Bikini Competitor Series: Your Biggest Enemy in Prep? Your Own Mind (Ep.2)

Fri, 07 Mar 2025 17:44:19 GMT

In this episode of Girl Science, hosts Abby Kemper and Karen Anthony delve into the mental readiness required for bikini competition prep. They discuss how life stages and personal responsibilities, like parenting and financial stability, impact one's ability to successfully prepare and compete. They highlight the importance of timing and how the discipline of fitness and competition can translate to other areas of life. Reflecting on personal experiences, they discuss the impact of postpartum depression and body image on competing, ultimately emphasizing the need for mental and physical alignment in achieving one's goals.

The Bikini Competitor Series: What No One Tells You Before You Begin (Ep. 1)

Fri, 28 Feb 2025 15:39:49 GMT

In this episode of Girl Science, hosts Abby and Karen Anthony dive into the world of bikini competitions, providing listeners with a comprehensive understanding of what it takes to compete. They address common misconceptions, such as the need for extreme dieting and endless cardio, and emphasize the importance of proper training, posing, and mental resilience. Abby and Karen discuss how a well-structured prep includes balanced meals and progressive adjustments, and they highlight how bikini competitions require more than just physical changes - they demand confidence, charisma, and an unwavering commitment to the sport.

"Staying delulu is the solulu" 3 Things Successful People Do

Fri, 21 Feb 2025 11:00:00 GMT

In this engaging episode of Girl Science, Abby Kemper and Karen Anthony explore the profound impact of visualization and affirmations on achieving fitness and nutrition goals. They delve into studies highlighting how imagining success can prime both mind and body for real-world results, emphasizing consistency and positivity as key elements. Personal anecdotes illustrate how these mental tools overcome challenges and foster transformation. Whether preparing for competitions or managing healthy habits, listeners learn that what the mind conceives, the body can achieve. Tune in to unlock the power of your mindset and take your fitness journey to new heights.

Stay Delulu!

Solo w/ Abby: The Big Four Game-Changers – Achieve Lasting Results and Long-Term Success

Tue, 11 Feb 2025 18:35:00 GMT

In this episode of Girl Science, the host Abby Kemper delves into the complexities of fitness journeys that go beyond the numbers on the scale. They emphasize the importance of maintaining simple, yet effective, habits focused on calories, protein intake, daily movement, and water consumption. Guests are encouraged to forget about fad diets and focus on these foundational elements to see real, sustainable results. The discussion highlights the significance of balancing energy intake with expenditure, ensuring adequate protein consumption, and incorporating consistent daily movement to achieve one's fitness goals effectively.

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Why Your Habits Aren't Sticking and How to Fix It

Fri, 07 Feb 2025 11:30:00 GMT

In this episode of 'Girl Science,' hosts Abby and Karen delve into the intricate world of habit formation. They introduce the habit loop concept, comprising cue, routine, and reward, to explain how habits are formed and maintained. Listeners are encouraged to identify their cues and set routines that are rewarded by tangible pay-offs. Whether you're aiming to increase your water intake or keep track of your meals, the hosts emphasize the importance of consistency and patience in the pursuit of habit transformation. Tune in for actionable insights and motivational stories that highlight the challenges and triumphs in habit building.

Breaking the Gym Code: List of Do's and Don'ts

Fri, 17 Jan 2025 18:12:43 GMT

In this episode of 'Girl Science,' Abby Kember and Karen Anthony discuss the dos and don'ts of gym etiquette and safety. They highlight the importance of warm-ups, using proper form, understanding the mechanics of varied workouts, and correctly using gym equipment. They stress the value of asking for help when in doubt and caution against the urge to 'ego lift,' which could lead to injury.

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Bounce Back Better: Unlocking the Secrets to Fitness and Health After Baby

Tue, 14 Jan 2025 18:04:39 GMT

In this episode of Girl Science, hosts Abby Kemper and Karen Anthony discuss the realities of postpartum recovery and the challenges many women face in their journey to 'bounce back'. They explore the physical, mental, and emotional aspects of postpartum and how to manage expectations and set realistic goals to achieve optimal health following childbirth.

Crush Your 2025 Goals: The Ultimate Meal & Fitness Blueprint for Lasting Results!

Fri, 03 Jan 2025 23:04:38 GMT

Contrary to the mainstream narrative, the hosts believe that the utilization of whole foods that clients actually enjoy is key to adherence and long-term success. They insist that the notion of 'one-size-fits-all' meal plans does not serve the clients' best interests, as it does not accommodate their particular preferences or lifestyle. Towards the end, the discussion focuses on the essential preparation required for the successful execution of a fitness plan.

New Year, New You: A Step-by-Step Guide to Auditing Your 2024 Goals (and Crushing 2025!)

Fri, 20 Dec 2024 18:32:26 GMT

This episode of the Girl Science podcast deals with the importance of self-auditing for personal progress. Abby and Karen discuss personal experiences, highlighting the necessity for clear goal setting and realistic expectation. They delve deep into ways to evaluate one's goals and progress effectively through data-driven methods. Furthermore, they advise on ways to tweak unaligned goals and emphasize the ability to adapt when life presents an unexpected shift in circumstances.

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Have a Healthy-ish Holiday: 8 tips for navigating the holidays

Fri, 13 Dec 2024 06:00:00 GMT

This episode vividly explains why setting boundaries and being strict on non-negotiable habits is crucial during the holiday season. The hosts share their personal experiences and tips on sticking to fitness routines, managing portion control, including proteins and sleep, and reframing how to look at holiday feasts. Through candid discussion, they debunk misconceptions surrounding holiday eating habits and offer practical suggestions for coaches and fitness enthusiasts.

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Girls Behind Girl Science

Wed, 11 Dec 2024 19:44:13 GMT

In the Girl Science podcast, fitness enthusiasts and mentors Abby Kemper and Karen Anthony provide an honest behind-the-scenes look into their individual fitness journeys over the past decade. From stepping on stage to lifting heavy in the gym, they aim to empower their listeners with practical insights and life hacks derived from their experiences.