If you’ve ever felt like you’re working hard but not actually seeing results, this episode is for you. Rhia walks through her ideal world roadmap for taking a beginner from day one to the best shape of their life. Instead of jumping straight into dieting or random workouts, she explains why the foundation matters first — fueling properly, walking, and building strength.

From there, you’ll learn how to move into a fat loss phase without burning out, and then transition into performance training to build muscle, confidence, and long-term sustainability. Along the way, Rhia shares her own postpartum journey, client stories, and the science behind why this phased approach works.

Whether you’re coming off a summer of enjoying life and needing to reset, or you’re starting fresh on your fitness journey, this episode will give you clarity and direction to finally stop spinning your wheels.

Key Takeaways:

-Why skipping the foundation keeps you stuck in the cycle of dieting and frustration.

-How eating at maintenance first can actually trigger fat loss and body recomposition.

-The right size calorie deficit for sustainable results (hint: it’s smaller than you think).

-Why protein is non-negotiable if you want to look lean and toned.

-The role of strength training vs cardio in fat loss.

-How walking and lifting lay the groundwork for running and performance later.

-What to expect in each phase: foundation, fat loss, performance.

-Why recovery, sleep, and fueling are just as important as training.

-Fitness isn’t about quick fixes — it’s a long-term journey built in phases.

Links:

Private Coaching

Macro Momentum Method

25% off Organika with code RHIAMARTINE25

Chapters:

00:00 – Welcome Back + Summer Reflections

06:30 – Phase 1: Building the Foundation

14:15 – Phase 2: Smart Fat Loss That Lasts

23:00 – Phase 3: Performance Training & Next-Level Fitness

32:00 – Outro + How to Work With Rhia

Keywords:

women’s fitness, fat loss for moms, how to get toned, beginner workout plan, sustainable weight loss, strength training for women, macros, fitness journey, postpartum fitness, building muscle, metabolism reset

Feel like your routine took a hit over the summer? You're not alone, but August isn’t about starting over. It’s your chance to rebuild momentum with a simple, strategic approach that actually works long term.

In this episode, I’m walking you through a 4-week reset plan that focuses on one key habit each week, so you can ease back into structure without the pressure, burnout, or extremes.

Here’s what we cover:

• Why summer isn’t a setback and how to shift your mindset

• The exact 4-week habit framework I recommend in August

• How to prioritize protein without tracking everything you eat

• Daily movement tips that don’t require more time or motivation

• Why strength training just 2x/week is a total game-changer

• How to use August to set up serious momentum for fall

Whether you’ve been winging it or just need a push to feel like yourself again, this episode gives you the structure to rebuild your routine and feel strong, energized, and in control heading into September.

Links/Resources:

Grab the Free August Reset Plan PDF

Apply for private coaching
Join the Macro Momentum Method waitlist

Get 25% off Organika with code RHIAMARTINE25

Timestamps:

[00:00] Introduction: Welcome to the Strong Moms Club

[01:15] Embracing the Summer Season

[03:30] Reframing Summer as a Season of Growth

[06:00] Week 1: Prioritizing Protein

[09:45] Week 2: Increasing Daily Movement

[13:20] Week 3: Introducing Strength Training

[17:00] Week 4: Setting September Goals

[20:30] Conclusion: Building Momentum for Fall

In this episode of The Strong Moms Club, Rhia breaks down one of the most overlooked (but most powerful) tools in your fitness toolbox—nutrition for performance.

Whether you're lifting, running, or doing both, how you fuel your body before, during, and after your workouts can make or break your results. Rhia shares real-life strategies, her personal experience training in a calorie deficit, and why shifting your focus from aesthetics to performance can totally transform your energy, consistency, and long-term success.

If you’ve been feeling tired, stuck, or like your workouts aren’t paying off, this one’s for you.

What you'll learn:

✔️ Why nutrition is essential for workout performance and recovery✔️ What to eat before, during, and after your workouts✔️ The importance of carbs + protein for energy and muscle repair✔️ How training in a deficit impacts your performance✔️ Smart fueling tips if you’re chasing strength, endurance, or fat loss✔️ How a performance-based focus makes nutrition feel less stressful

Resources and Discounts Mentioned:

🎁 Grab the free Fuel to Perform guide 📲 Follow Rhia on Instagram 💻 Apply for coaching

🤑 $10 off Groceries

🤑 25% off Organika with code RHIAMARTINE25

Timestamps:

00:00 – Nutrition and Performance: The Essential Connection03:14 – The Importance of Nutrition Phases06:08 – Fueling Strategies for Workouts10:07 – Pre-Workout Nutrition: What to Eat20:04 – During and Post-Workout Nutrition Essentials28:10 – Coaching for Performance: A Holistic Approach31:43 – Episode Wrap-Up & Free Resource

Keywords: nutrition, performance, strength training, running fuel, fueling strategies, healthy eating, pre-workout carbs, post-workout recovery, athletic performance, workout nutrition, women’s fitness, training in a deficit, hybrid coaching, nutrition for endurance

In this episode, Rhia shares her honest review of the Garmin Forerunner 265 and why she made the switch after her Apple Watch nearly died halfway through her marathon. From next-level battery life and accurate GPS tracking, to VO2 max, cadence, and sleep recovery metrics, she breaks down the features that matter most if you’re serious about improving your running and maximizing your time.

This episode is for you if you..

• Are training for a race and need a more reliable running watch

• Love data but want it to be useful, not overwhelming

• Want to understand your recovery, stress, and training load better

• Are a mom trying to balance workouts with life, and want your gear to work with you

  
  

This isn’t just a tech review—it’s a practical, data-driven breakdown for runners and active moms who want tools that actually support their training goals, recovery, and daily energy.

In This Episode, You’ll Learn:

• Why Garmin’s battery life is a game-changer for long-distance runners and busy moms

• How the Garmin Forerunner 265’s running metrics like cadence, stride length, and heart rate zones can help prevent injury and boost performance

• The difference between Garmin vs Apple Watch for fitness tracking

In this episode of The Strong Moms Club Podcast, we’re diving into a trend that’s been taking over social media feeds.. Skinnytok.

At first glance, it might look like “wellness,” but underneath the aesthetic edits and low-calorie recipes, it’s often promoting disordered eating, food fear, and a constant chase for smaller.

I’m breaking down why this kind of content is toxic, how it impacts your physical and mental health, and why the obsession with thinness doesn’t actually lead to feeling strong, energized, or confident. We'll also talk about what to focus on instead—like building a routine and body that supports your life, your energy, your hormones, and your joy.

Whether you're in a season of rebuilding your health or simply tired of the toxic messages online, this episode is your reminder that real wellness feels good, not like punishment.

What You’ll Learn:
✨ What SkinnyTok is and why it’s everywhere right now
🚩 The red flags hiding behind “clean eating” and “discipline”
🧠 How chasing aesthetics alone can damage your mindset and your metabolism
💪 Why strength, energy, and performance are better long-term goals
🍽️ How macro tracking can be done in a non-restrictive, empowering way
🌿 Why sustainability matters: you can’t maintain results from a lifestyle you hate
❤️ How to rebuild a positive, joyful relationship with food and your body

Links + Resources:

→ 25% off Organika with code RHIAMARTINE25
→ Follow Rhia on Instagram
→ Learn more about coaching & programs

If you loved this episode, don’t forget to leave a review and share it with another strong mom who’s ready to ditch the extremes and build real, lasting health.

In this episode of The Strong Moms Club podcast, Rhia shares her inspiring journey of running her latest half marathon, achieving a massive 19-minute personal best.

She opens up about how consistency in training made all the difference, as well as the race day strategies that helped her hit her A goal.

From pacing tips to nutrition insights and post-race recovery, Rhia breaks down what worked, what she learned, and how you can apply these lessons to your own running journey.

Plus, she announces the launch of her brand-new running program, Runway to Race Day, designed to help you become a more confident, capable runner.

Whether you're a seasoned runner chasing a PR or someone thinking about signing up for your first race, this episode is packed with motivation and practical advice to get you across the finish line.

⁠Join Runway to Race Day⁠

• ⁠25% off Organika with code RHIAMARTINE25

• $10 off grocery delivery

  
  

Connect with Rhia:

• Instagram: ⁠@rhiahamel⁠

• Website: ⁠rhiahamel.com⁠

  
  

Episode Timestamps:

• 00:00 - Personal Best and Race Day Excitement

• 02:53 - Training Journey and Consistency

• 05:52 - Race Day Preparation and Strategy

• 11:46 - Race Experience and Pacing Tips

• 19:05 - Post-Race Reflections and Recovery

• 25:56 - Training Changes and Nutrition Insights

• 33:02 - Encouragement for New Runners and Program Launch

  
  

Rate, Review & Follow:

If you loved this episode, please share it with your fellow running moms and leave a review on your favourite podcast platform. Your support helps The Strong Moms Club reach more listeners and inspire more women to hit their goals!

In this episode of The Strong Moms Club Podcast, Rhia dives into the power of finding a deeper motivation for your fitness journey.

She shares insights from a client coaching call, emphasizing why having a strong ‘why’ is essential for staying consistent, overcoming challenges, and making lasting changes.

Beyond just fat loss or physical goals, your motivation should connect to something meaningful in your life—whether it’s confidence, energy, setting an example for your kids, or personal growth. Rhia also provides practical homework to help you reflect on your personal motivations and create a sustainable, fulfilling fitness journey.

What You’ll Learn in This Episode:
💡 Why finding your deeper why is key to long-term motivation🧠 How mindset plays a crucial role in your fitness journey✨ The importance of reflecting on past successes to stay inspired🏆 How defining your goals beyond physical appearance leads to greater fulfillment💪 The emotional and lifestyle benefits of achieving your fitness goals🚀 Why setting new goals keeps your motivation high after reaching milestones

Your Homework:
Take a moment to reflect and define your why for pursuing fitness. What does achieving your goals really mean for you? How will it impact your life? Write it down and remind yourself of it often—especially on the tough days.

👉 If this episode resonated with you, share it with a fellow mom who could use some motivation! And don’t forget to subscribe to The Strong Moms Club Podcast for more tips on fitness, mindset, and living a strong, healthy life.

Links

✨ Follow Rhia on IG

✨ Follow SMC on IG

✨ Join the EmpowerHer waitlist

✨ Join my running program waitlist

In this episode of The Strong Moms Club podcast, Rhia sits down with Megan, co-founder of Rawcology, a mom-founded Canadian company specializing in whole food based allergen-friendly snacks. They dive into the world of food ingredients, the hidden truths behind food labels, and how media influences our perceptions of what’s "healthy."

Megan shares expert insights on sugar, artificial sweeteners, and the importance of balance in nutrition—especially when it comes to feeding our families. You'll learn practical tips for making informed food choices without feeling overwhelmed, plus an inside look at Rawcology’s exciting new kids' snack line designed to provide nutritious and delicious options for families.

What You’ll Learn in This Episode:✔️ Why ingredient awareness is crucial for your health (and your kids’)✔️ How media shapes our views on food and nutrition✔️ The truth about sugar and artificial sweeteners—what to look for on labels✔️ The key nutrients to prioritize in snacks: fibre, protein, and real food ingredients✔️ How to make healthier choices while still enjoying food (without guilt!)✔️ Small, practical changes that can make a big impact on your family’s health

Resources & Links:

✨ Get 15% off Rawcology with Code STRONGMOMS15

✨ Shop Rawcology on Amazon

✨ Get $10 off groceries

✨ Follow Rawcology on Instagram

✨ Follow Rhia on Instagram

✨ Follow SMC on Instagram

✨@kids.eat.in.color

👉 If you loved this episode, don’t forget to subscribe and leave a review!

If meal prep sounds overwhelming, time-consuming, or just plain boring, this episode is for you! 

Meal prep doesn’t have to mean spending hours in the kitchen or eating the same boring thing every day. In fact, I don’t even batch prep full meals for the whole week—because I don’t like it! Instead, I’ve found simple, flexible ways to prep that save time, reduce stress, and help me stay on track with my nutrition.

In this episode, we’re breaking down:

✔ Why meal prep is a total game-changer for busy moms

✔ The biggest mistakes people make (and how to avoid them)

✔ How to meal prep without cooking for hours

✔ My go-to strategies for making meal prep simple and sustainable

✔ A 30-minute meal prep plan you can try this week

By the end of this episode, you’ll have a meal prep system that works for you—no more spending your entire Sunday in the kitchen!

Resources & Links

• Family Dinner Planning Guide
• High Protein Breakfast Recipe Book
• Follow me on Instagram
• Follow SMC on Instagram

Let’s Connect!

If you loved this episode, let me know! Take a screenshot, share it to your Instagram stories, and tag me @rhiahamel & @thestrongmomsclub. I’d love to hear your biggest takeaway.

And if you found this episode helpful, it would mean so much if you left a quick review to help this podcast reach more moms who need it!

Struggling to stay consistent with your fitness goals? In this episode, Rhia breaks down 6 of the biggest mental barriers that hold people back—from fear of judgment to self-doubt—and how to push through them.

She shares personal insights from her own journey, including how she handled setbacks on her 75 Soft challenge, why she doesn’t let comparison to other fitness coaches hold her back, and how her balanced approach helps moms achieve sustainable results.

You’ll also learn:
✔️ Why progress isn’t about perfection but consistency
✔️ How to stop obsessing over the scale and track real progress
✔️ A mindset shift that will make you feel like an elite athlete (even on tough days!)
✔️ The 20-minute rule that helps you stick to workouts, even when you’re not motivated
✔️ How one of Rhia’s clients overcame gym anxiety by starting at home

If you’ve ever felt stuck in your fitness journey, this episode will change your mindset and help you take action.

👉 Ready to take your fitness to the next level? Apply for my coaching program, Mastering Macros, here: https://www.rhiahamel.com/masteringmacros

Mastering Macros is a 6-week online group program designed specifically for women who need a strategic approach to nutrition to start seeing results in their fat loss and toned body goals, while prioritizing their overall health and happiness.

It’s about transforming your relationship with food and your body, empowering yourself with knowledge, and finally feeling confident in achieving the results you’ve been working towards.

Here’s what you’ll get in the program:

✨ Personalized Macro Plan: Tailored to your unique goals and activity level, so you know exactly how to fuel your workouts and recovery.

✨ Weekly Group Coaching: Group coaching videos where you’ll get direct support and are able to ask questions to learn hands on.

✨ Educational Resources: Easy-to-follow guides and video tutorials on how to track macros easily and effectively.

✨ Supportive Community: Access to a private group where you can connect, share your progress, and get encouragement from other women on the same journey.

✨ Free workout plan: A bonus dumbbell based workout plan made to build strength and a toned body that you can do from home or the gym.

We’re getting started on February 10th 2025.