Plant Empowered Fitness : Recent Episodes
Tamara Marie, Plant-Based Nutrition & Fitness Coach
For women 40+ who want to be fit, healthy, and strong. You can get in the best shape of your life at any age without hours of sweaty cardio, spending hours in the gym, or sacrificing delicious meals with family and friends. You'll get actionable info on how to speed up sluggish metabolism, naturally balance hormones, shrink your waistline, boost your energy, and get sculpted--not skinny. Hosted by Tamara Marie (NASM-CPT), PNBA Pro Bodybuilder and Certified Plant-Based Nutrition & Body Sculpting Coach.
Welcome to Part 2 of our inspiring roundtable with plant-based bodybuilders Donnie, Miaya, and Jovina!
In this episode, we dive deep into the real-life, nitty-gritty challenges of prepping for a bodybuilding show after 40.
The athletes get candid about:
- The #1 hardest part of prep (it's not just the workouts!)
- How they handle hormones, bloating, and body dysmorphia.
- Simple, brilliant hacks for traveling and eating at restaurants while staying on plan.
- How to deal with family food comments ("you're eating rabbit food!")
- "No-cook" and "keep it simple" strategies to stay consistent when life gets busy.
- Their future plans for hitting the stage again in 2026!
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Coach Tamara Marie sits down with three plant-based athletes β all over 40 β who proved to themselves (and everyone watching) that strong, feminine, and healthy is absolutely possible without meat and without harsh crash diets.
In this episode, Coach Tamara Marie interviews three first-time competitors stepping on bodybuilding stages β plant-based, natural, and stronger than ever.:
- Donnetta Moss-Gardner, Age 58 (Bikini)
- Jovina Clark, Age 46 (Figure)
- Miaya Patterson, Age 43 (Wellness)
We talk about:
π₯ Deciding to compete for the first time in your 40s and 50s (and shutting down βyouβre too oldβ or βyouβll look manlyβ comments)
πΏ How they build muscle and hit their protein goals on a vegan / plant-based diet
π₯ Go-to high protein meals they actually eat (from seitan βsteak" π₯©to air-fried fava fries ππ)
πͺπΎ Turning grief, stress, health scares, and hormone changes into motivation instead of excuses
π What itβs really like getting on stage in bikini, figure, and wellness divisions as natural, plant-based athletes
You do NOT have to be a competitor to get value from this convo.
If youβre 35+ and you want to:
β tighten your waist
β build muscle tone
β feel strong again (without starving or living on a StairMaster)
β¦this episode is for you.
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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:
π₯How Donnetta began her bodybuilding journey at age 55 and the remarkable progress sheβs made
πΏThe impact of transitioning from vegetarian to vegan on her health, including reduced sinus infections and overall well-being
πͺπ½ The challenges and strategies of preparing for bodybuilding competitions, including nutrition, training, and managing protein intake on a vegan diet
π Tips on how to maintain your physique and stay fit & healthy
Guest Info: Donnetta Moss-Gardner
IG: https://www.instagram.com/fitandfiercewithdonnie
Plant Empowered Fitness Website: plantempoweredfitness.com πΏ -------------------------------------------------------------------------------------------------
Are you ready to get in the best shape of your life? π±πͺπ½
β‘οΈApply for 1:1 Coaching @ https://www.plantempoweredfitness.com/apply
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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...
π³ her biggest mistake going vegan
π±her favorite plant-based protein sources
ππ½how to be successful when pursuing fat loss long-term
You'll also here about her experience going from a fit vegan mom to bodybuilder and why she wants to go pro πͺπ½π
Guest Info
Katelin Bridges
Instagram: @buffveganbarbie
Resources MentionedπPlant-Based Protein Calculator
πMacro Tracking App
πGame Changers Documentary
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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 π
In this episode, we discuss:
- The #1 reason most women fail to grow their glutes, even if they're training consistently and eating a healthy diet π
- What Natalie's been up to during her off-season and when she plans to compete next
- The top 5 exercises she recommends as an IFBB pro bikini bodybuilder to target all areas of the glute muscles for a nice shape
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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. π°οΈπ§¬
- Nutritional Needs and Changes: Exploring optimal plant-based nutrition and how it can counteract some aging effects. π₯¦π
- Exercise Adaptations: Practical tips on adapting your workout routines to match your body's evolving needs. ποΈββοΈπ§ββοΈ
- Mental and Emotional Health: The importance of addressing the whole self, including mental and emotional wellbeing, as part of your fitness journey. πββοΈπ
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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 πͺ, but they can complement a healthy lifestyle.
And when we reach a certain age, certain high-quality supplements can help give us the edge to perform the things we need to do consistently to get and stay healthy.
I'm sharing the supplements I take that are key to building strength, muscle recovery and sleep quality.
I also cover how I get Omega 3-s without the need for fish oil ππ’οΈas well as minerals that are vital for women 40+--especially if you're following a plant-based diet.
Resources Mentioned:
- The Plant-Based Athlete by Robert Cheeke
- BMC Complementary Medicine and Therapies
- Journal of the International Society of Sports Nutrition
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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 recovery
- Its impact on brain health, reducing fatigue, and improving exercise performance
- The significance of the supplement in supporting bone health, especially in women over 40
- How it aids in weight management by promoting lean muscle mass
Sources Mentioned:
- International Society of Sports Nutrition
- Journal of Strength and Conditioning
- General Clinical Psychopharmacology
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In this episode, host Tamara Marie continues her conversation with client, Amanda, sharing a tale of resilience, health, and the unexpected turns life can take.
π₯ Key Topics Discussed:
- Amanda's Health Journey: From seeking help in her forties to facing a shocking health diagnosis, Amanda's story is one of bravery and self-awareness. Learn how she navigated the challenges that came with her diagnosis and what it meant for her fitness and health goals.
- The Power of Mindset: This episode delves deep into the importance of a positive and resilient mindset in overcoming health scares and the role of fitness and nutrition in recovery.
- Plant-Based Nutrition's Role: Discover how Amanda's commitment to a vegan lifestyle impacted her health journey and how it might have prepared her body for the challenges it faced.
- Community and Support: Amanda's story highlights the indispensable role of having a supportive community and professional guidance during times of health crises.
- Recovery and Adaptation: Learn about the process of recovering from major surgery, the adjustments needed in fitness routines, and the psychological aspect of adapting to a "new" body.
- Looking Ahead: Amanda shares her aspirations for the future, emphasizing the importance of health, fitness, and the power of a supportive community in navigating life's hurdles.
π Why You Should Listen:
This episode is a testament to the strength and resilience inherent in all of us. Amanda's journey from facing a life-altering diagnosis to fighting back with the help of plant-based nutrition, fitness, and a strong support system is truly inspiring. Whether you're dealing with your own health challenges, looking to improve your fitness, or simply in need of a story of hope and determination, this episode is for you. It's a powerful reminder that with the right mindset, support, and lifestyle, we can overcome almost anything.
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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.
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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.
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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.
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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/giveaway
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This week we're tackling the topic of masculinity and veganism with coach Sawyer Hoffman 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 diet
- How to be unapologetically vegan and compassionate at the same time
- What to watch out for when transitioning to a vegan diet
- The science on the quality and effectiveness of animal protein vs. plant-based protein for building muscle
- How much protein you should eat every day to build muscle
- Busting the "mean need to eat meat" myth
π§ Listen and share with your male friends & family
Show notes: https://plantempoweredfitness.com/how-to-build-muscle-with-plant-based-protein-a-conversation-with-sawyer-hoffman-soy-boy-fitness-s2-ep-6/
Connect with Sawyer on Instagram @soyboyfitnesscoaching
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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 pleasure
- The best way to go grocery shopping to make sure you hit your nutrition goals
- What you have to know before you start tracking
- A way to check-in at the end of the day to make sure you always
Follow Nadege on Instagram @nadegecorcoran
Show notes: https://plantempoweredfitness.com/how-to-hit-your-nutrition-goals-without-meal-prepπ±-s2-ep-5
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A conversation with Nadege Corcoran, vegan bikini athlete and member of the Plant Built team.Β
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 bodybuilder
- The health markers you should track besides the number on the scale
- What attracted her to bodybuilding
Show notes: https://plantempoweredfitness.com/how-i-lost-70-lbs-going-vegan-without-exercise-a-conversation-with-nadege-corcoran-π±-s2-ep-4
Follow Nadege on Instagram @nadegecorcoran
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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 diet
- Why she started her fitness journey and what make her become vegan overnight
- How she became a bodybuilder and when she plans to step on stage again
Show notes: https://plantempoweredfitness.com/how-to-get-fit-on-a-vegan-diet-a-conversation-with-brooke-sellers-miss-meatless-muscle
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In this episode, I share the 5 most important lessons I learned my first season as a competitor. Β
- There's a healthy and unhealthy way to reach any health & fitness goal
- It's hard to see yourself when you look in the mirror every day
- The scale doesn't tell the whole story
- You don't need to be 100% compliant to be successful
- You need help, support, and accountability to reach your goal
Listen to this episode to learn how to apply these lessons to meet your goals.
Show notes:Β https://plantempoweredfitness.com/5-things-i-learned-my-first-season-bodybuildingπ±-s2-ep-2/
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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 πͺπΎπ±
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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.Β Β
Show Notes: https://plantempoweredfitness.com/quick-guide-to-plant-based-meal-delivery-services/
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In this episode, I'm answering a listener question.Β 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.Β
Resources mentioned in this episode can be found at https://plantempoweredfitness.com/qa-how-to-i-feed-my-family-of-meat-eaters/
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Looking for help with your fitness & nutrition goals? Letβs chat
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In this episode, IFBB Pro Bodybuilder Natalie Matthews shares her secrets for toning your arms and shaping beautiful shoulders.Β We discuss:
- What you should focus on when training shoulders to make progress quickly
- How often you should workout your shoulders to see great results
- What you should eat to develop toned arms faster
- The best way to train your shoulder muscles and avoid injury
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Looking for help with your fitness & nutrition goals? Letβs chat
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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.Β Natalie shares:
- How to transition to a plant-based diet without giving up your favorite foods and flavors from your culture
- Natalie's favorite exercise for building beautiful shoulders
- How much time it will take to achieve your dream body
Connect with Us
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Most people ask me where do I get my protein on a plant-based diet.Β 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.Β
Links to the protein sources mentioned in this episode can be found at plantempoweredfitness.com/protein
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Listen and Leave a Review on Apple Podcasts
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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.
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Looking for help with your fitness & nutrition goals? Letβs chat
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I'm giving away 2 weeks of Vegan Meal Delivery Service for FREE!
To Enter:Β
- Follow @plantempoweredfitness on IG
- Tag a female friend in this post
- Send is a DM with 'VEGAN Meals'Β in the message
DEADLINE: MAY 31