Plant Empowered Fitness

Tamara Marie, Plant-Based Nutrition & Fitness Coach
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  • NUTRITION
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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.

  1. Plant-Based Fat Loss Over 40: Hormones, Travel Hacks, & Eating Out🌱 S4 Ep. 2

    NOV 6

    Plant-Based Fat Loss Over 40: Hormones, Travel Hacks, & Eating Out🌱 S4 Ep. 2

    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! Did you find this episode valuable? 🌟 Leave a Review on Apple Podcasts 📞 Let's Chat Do you want support to reach your fitness & nutrition goals? Click here to apply for coaching. Connect with Us 👍🏽 Follow us on Instagram @plantempoweredfitness

    37 min
  2. Strong, Plant-Based, & Over 40: Female Bodybuilders Share the Truth About Getting Stage-Ready 🌱 S4 Ep. 1

    OCT 30

    Strong, Plant-Based, & Over 40: Female Bodybuilders Share the Truth About Getting Stage-Ready 🌱 S4 Ep. 1

    Coach Tamara Marie sits down with three plant-based athletes — all over 40 — 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 — 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:  🔥 Deciding to compete for the first time in your 40s and 50s (and shutting down “you’re too old” or “you’ll look manly” comments)  🌿 How they build muscle and hit their protein goals on a vegan / plant-based diet  🥗 Go-to high protein meals they actually eat (from seitan “steak" 🥩to air-fried fava fries 😋🍟)  💪🏾 Turning grief, stress, health scares, and hormone changes into motivation instead of excuses  🏆 What it’s 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 you’re 35+ and you want to:  – tighten your waist  – build muscle tone  – feel strong again (without starving or living on a StairMaster)  …this episode is for you. Did you find this episode valuable? 🌟 Leave a Review on Apple Podcasts 📞 Let's Chat Do you want support to reach your fitness & nutrition goals? Click here to apply for coaching. Connect with Us 👍🏽 Follow us on Instagram @plantempoweredfitness

    38 min
  3. Get Fit & Fierce in Your 50s with 56-Year-Old Vegan Bodybuilder Donnetta Moss-Gardner 🌱 S3 Ep. 10

    07/25/2024

    Get Fit & Fierce in Your 50s with 56-Year-Old Vegan Bodybuilder Donnetta Moss-Gardner 🌱 S3 Ep. 10

    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:  🔥How Donnetta began her bodybuilding journey at age 55 and the remarkable progress she’s made  🌿The impact of transitioning from vegetarian to vegan on her health, including reduced sinus infections and overall well-being  💪🏽 The challenges and strategies of preparing for bodybuilding competitions, including nutrition, training, and managing protein intake on a vegan diet  🌞 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 🌿 -------------------------------------------------------------------------------------------------  Are you ready to get in the best shape of your life? 🌱💪🏽  ➡️Apply for 1:1 Coaching @ https://www.plantempoweredfitness.com/apply  Did you find this episode valuable? 🌟 Leave a Review on Apple Podcasts 📞 Let's Chat Do you want support to reach your fitness & nutrition goals? Click here to apply for coaching. Connect with Us 👍🏽 Follow us on Instagram @plantempoweredfitness

    45 min
  4. How to Get Lean on a Vegan Diet with Katelin Bridges🌱 S3 Ep. 9

    07/05/2024

    How to Get Lean on a Vegan Diet with Katelin Bridges🌱 S3 Ep. 9

    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... 😳 her biggest mistake going vegan 🌱her favorite plant-based protein sources 👍🏽how 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 💪🏽🏅 Guest Info Katelin Bridges Instagram: @buffveganbarbie Resources Mentioned 🔗Plant-Based Protein Calculator 🔗Macro Tracking App 🔗Game Changers Documentary Did you find this episode valuable? 🌟 Leave a Review on Apple Podcasts 📞 Let's Chat Do you want support to reach your fitness & nutrition goals? Click here to apply for coaching. Connect with Us 👍🏽 Follow us on Instagram @plantempoweredfitness

    43 min
  5. How to Grow Your Glutes with IFBB Bikini Pro Natalie Matthews 🌱 S3 Ep. 8

    05/02/2024

    How to Grow Your Glutes with IFBB Bikini Pro Natalie Matthews 🌱 S3 Ep. 8

    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 discuss: The #1 reason most women fail to grow their glutes, even if they're training consistently and eating a healthy diet 🙃What Natalie's been up to during her off-season and when she plans to compete nextThe top 5 exercises she recommends as an IFBB pro bikini bodybuilder to target all areas of the glute muscles for a nice shape Did you find this episode valuable? 🌟 Leave a Review on Apple Podcasts 📞 Let's Chat Do you want support to reach your fitness & nutrition goals? Click here to apply for coaching. Connect with Us 👍🏽 Follow us on Instagram @plantempoweredfitness

    38 min
  6. Why It's Harder for Women to Get Fit at 40+🌱 S3 Ep. 7

    04/25/2024

    Why It's Harder for Women to Get Fit at 40+🌱 S3 Ep. 7

    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. 🕰️🧬Nutritional Needs and Changes: Exploring optimal plant-based nutrition and how it can counteract some aging effects. 🥦🍇Exercise Adaptations: Practical tips on adapting your workout routines to match your body's evolving needs. 🏋️‍♀️🧘‍♀️Mental and Emotional Health: The importance of addressing the whole self, including mental and emotional wellbeing, as part of your fitness journey. 💆‍♀️💖 Did you find this episode valuable? 🌟 Leave a Review on Apple Podcasts 📞 Let's Chat Do you want support to reach your fitness & nutrition goals? Click here to apply for coaching. Connect with Us 👍🏽 Follow us on Instagram @plantempoweredfitness

    32 min
  7. The 7 Supplements I Take Everyday as a 42-Year-Old Vegan Bodybuilder🌱 S3 Ep. 6

    04/18/2024

    The 7 Supplements I Take Everyday as a 42-Year-Old Vegan Bodybuilder🌱 S3 Ep. 6

    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 🪄, 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 🐟🛢️as 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 CheekeBMC Complementary Medicine and TherapiesJournal of the International Society of Sports Nutrition Did you find this episode valuable? 🌟 Leave a Review on Apple Podcasts 📞 Let's Chat Do you want support to reach your fitness & nutrition goals? Click here to apply for coaching. Connect with Us 👍🏽 Follow us on Instagram @plantempoweredfitness

    37 min
  8. My #1 Supplement to Get Toned & Strong🌱 S3 Ep. 5

    04/11/2024

    My #1 Supplement to Get Toned & Strong🌱 S3 Ep. 5

    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 Psychopharmacology Did you find this episode valuable? 🌟 Leave a Review on Apple Podcasts 📞 Let's Chat Do you want support to reach your fitness & nutrition goals? Click here to apply for coaching. Connect with Us 👍🏽 Follow us on Instagram @plantempoweredfitness

    32 min
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Ratings & Reviews

5
out of 5
7 Ratings

About

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.

Information

  • Creator
    Tamara Marie, Plant-Based Nutrition & Fitness Coach
  • Years Active
    2022 - 2025
  • Episodes
    26
  • Rating
    Clean
  • Copyright
    © 2025 Plant Empowered Fitness
  • Show Website
    Plant Empowered Fitness