Strong Moms Club

In this episode of the Strong Moms Club podcast, Rhia discusses the transition from half marathon to full marathon training, emphasizing the importance of mindset, nutrition, recovery, and time management.

She shares her personal experiences and insights on how to balance marathon training with other life commitments, particularly for moms.

The conversation highlights the significance of setting realistic goals, understanding the physical and mental demands of marathon training, and the necessity of proper fuelling and recovery strategies.

Rhia encourages listeners to embrace their journey, regardless of their pace or finish time, and to honour themselves as athletes.

Links

• Apply for Coaching
• 15% off TRX Gear with Code TRX15RHIA
• 30% off Good Protein with Code RHIAH30

Timestamps:

03:21 - The Transition from Half to Full Marathon

05:40 - Time Commitment and Lifestyle Considerations

09:39 - The Importance of Strength Training

12:30 - Nutrition and Fuelling for Marathon Training

15:30 - Mental Load and Identity Shift in Training

19:30 - Choosing the Right Distance for You

In this episode of the Strong Moms Club, Rhia discusses endurance training and cardio, focusing on the often misunderstood aspects of cardio workouts.

She emphasizes the importance of training with intention, particularly through zone two training, which is low-intensity steady-state cardio.

Rhia explains how many people approach cardio with the wrong mindset, aiming solely for calorie burn rather than improvement in performance.

She introduces the 80-20 rule for training, advocating for a balance of easy and hard workouts to enhance recovery and performance.

Links:

Coaching Waitlist

80/20 Running Book

30% off Good Protein with Code RHIAH30

10% off Groceries

Timestamps:

01:15 : Understanding Endurance Training and Cardio

03:13 : The Misconceptions of Cardio Training

05:28 : The Importance of Zone Two Training

15:50 : The 80-20 Rule in Endurance Training

20:12 : Implementing Zone Two Training in Your Routine

Takeaways:

• Cardio is often misunderstood in fitness.
• Many people train in a way that holds them back.
• Zone two training is essential for endurance.
• Improving aerobic capacity is key to better performance.
• Nutrition is the main driver for fat loss, not cardio.
• The 80-20 rule is crucial for effective training.
• Easy days should feel easy, hard days should feel hard.
• Zone two training enhances recovery and performance.
• Consistency in training leads to better results.
• Engaging with a coach can provide personalized guidance.

In this episode of the Strong Moms Club, Rhia dives deep into the often misunderstood world of strength training, particularly for women. She emphasizes that many women work hard but fail to see results because they are not training effectively.

Rhia outlines common mistakes, such as doing random workouts, focusing on how tired one feels, and neglecting to track progress. She stresses that strength training is about building muscle and strength, not just sweating or burning calories.

Rhia encourages listeners to shift their mindset towards strength training as a means of building capacity and improving overall fitness, rather than merely a tool for fat loss.

Rhia also discusses the importance of proper programming in strength training, advocating for consistency and progressive overload. She explains that effective strength training can be achieved with just two to four sessions a week, focusing on full-body workouts that allow for recovery.

Rhia highlights that structure is key, whether working out at home or in the gym, and that having a plan is essential for seeing progress.

LINKS

Get on the training plan waitlist

Get on the private coaching waitlist

Amazon adjustable dumbbells

Get 30% off your first Good Protein order with code RHIAH30

Get 15% off TRX with code TRX15RHIA

In this episode of the Strong Moms Club, Rhia discusses the importance of nutrition and mindset as part of the January reset.

She emphasizes the need for intentional eating rather than perfection, the significance of protein intake, and the balance of macros for sustainable nutrition.

⁠Apply for coaching here⁠

Get 30% off Good Protein with code RHIAH30

Takeaways

• Nutrition should simplify your life and improve how you feel.
• The goal is not perfection, but intention in eating.
• Your body cares about patterns over time, not perfection.
• Tracking food provides valuable insights into your eating habits.
• Protein intake is crucial for muscle recovery and fullness.
• Balanced meals include protein, carbs, fats, and fiber.
• Consistency in nutrition leads to better energy and results.
• You do not need perfect days, just intentional choices.
• Meal planning can reduce decision fatigue and improve consistency.
• A week of tracking can reveal surprising insights about your diet.

Timestamps:

01:22 The Simplicity of Nutrition

02:59 Intentional Eating vs. Perfection

12:01 Tracking for Clarity and Results

16:17 The Importance of Protein

20:11 Building Balanced Meals

23:33 Consistency Over Perfection & This Weeks Resolution

In this episode, I’m cutting through the January health and fitness noise and talking about what actually matters if you want 2026 to be the year you finally create a consistent fitness routine, build the body of your dreams, and feel like an athlete.

This is the first episode in my January Fitness Reset series, and it’s all about mindset, commitment, and building a foundation that works with your real life instead of fighting against it.

We talk about why most January fitness plans fall apart, why extreme all-or-nothing challenges usually lead to guilt and burnout, and how to find the balance between listening to your body and not making excuses.

If you’re tired of restarting every January and want a routine that actually sticks, this episode is for you.

We cover:

• Why motivation fades and why commitment matters more

• Why most January plans fail by February

• The problem with extreme challenges and rigid rules

• How to find the balance between flexibility and accountability

• Working with your traits, habits, and preferences instead of trying to become someone new

• Why I don’t coach trends, biohacks, or shortcuts

• The basics that actually move the needle for fitness and health

• What January is really for and what it’s not

• How to stop restarting and start keeping promises to yourself

For this month, we’re keeping things simple and intentional.
The four foundations we’ll be focusing on are:

1. Daily movement

2. Nutrition consistency

3. Strength training

4. Endurance training

Each upcoming episode will break one of these down in a practical, realistic way.

Want more support?

Apply for coaching here

In this episode of the Strong Moms Club podcast, Rhia discusses the concept of the 'Winter Arc,' a reflective period aimed at maintaining consistency and preparing for future goals. 

She emphasizes the importance of rest, reflection, and setting up routines that support health and wellness during the winter months. 

Rhia shares her personal fitness and nutrition strategies, including focusing on strength training, maintaining a balanced diet, and improving sleep quality. 

The episode encourages listeners to take inventory of their own needs and create a personalized plan for the winter season.

Links

• EmpowerHer Spring Race Program Waitlist
• 20% off Three Ships skincare with code RHIAHAMEL

• 15% off TRX equipment with code TRX15RHIA
• Follow Rhia on Instagram

Takeaways

Key Takeaways

• What the Winter Arc is and why it’s a powerful growth season

• Why maintenance (versus constant fat‐loss mode) is critical for long-term health, metabolism and performance

• My current plan: strength training focus, eating at maintenance, keeping around ~8,000 steps/day

• Why 8K steps (not 10K) works for maintenance; understanding step counts and sustainability

• Improving sleep & recovery and why it’s the biggest limiter and how I’m working on it

• How you can design your own Winter Arc: review season, choose key focus areas, build consistency

• Introducing the EmpowerHER Spring Race Offer: what it is, who it’s for, how to join

Timestamps

00:00 Embracing the Winter Arc

02:45 Understanding the Winter Arc

06:56 Fitness Focus for the Winter

11:15 Nutrition and Maintenance Phase

13:00 Prioritizing Sleep for Recovery

14:44 Creating Your Own Winter Arc

15:28 Spring Race Program Announcement

In this episode, Rhia breaks down the truth about hybrid training .. what it really means, where it started, and how it’s evolved with the rise of HYROX.

She shares insights from Alex Viada, author of The Hybrid Athlete, and explains why true hybrid training isn’t just about doing strength and cardio at the same time, it’s about purposefully developing both systems to become stronger, fitter, and more resilient over time.

You’ll learn:

How to use hybrid principles in your own busy mom life

Links

20% off THREE SHIPS Skincare with code RHIAHAMEL

15% off TRX gear with code TRX15RHIA

The Hybrid Athlete Book

Follow Rhia on Instagram

In this 2 part episode of The Strong Moms Club Podcast, Rhia gets real about her failed half marathon PR attempt and nerves leading up to race day. She shares what went wrong in the race and the mix of disappointment and pride for persevering that came with it, how she managed nerves, and reviewing her training data to remind herself just how far she’s come in running.

Rhia also dives into motivation, and how neuroscience shows that motivation doesn’t come before effort, it actually follows it. If you’ve ever waited for that “spark” to start moving, this episode will shift how you think about taking action and building consistency.

To wrap things up, she answers listener questions about her running journey, how long it took to see progress, pre-race rituals, and handling the pressure of performance, with a reminder to enjoy the process and trust your training.

Links:

• Follow Rhia on Instagram
• Get $10 off Groceries

In today’s episode, I’m sharing everything I wish I knew before I started running: the mistakes I made early on, how to actually build consistency, and the lessons that transformed my mindset along the way.

If you’ve ever thought about starting running — or you’ve started and stopped more times than you can count — this episode is for you.

We’ll talk about:
✅ The biggest beginner mistakes (like wrong shoes, poor pacing, and under-fuelling)
✅ How to fuel before, during, and after your runs for energy and recovery
✅ What to do for better recovery and injury prevention
✅ Why committing to a race is the secret to motivation and accountability
✅ The benefits of running with friends or joining a run club
✅ And how running has completely changed my confidence, discipline, and lifestyle

Whether your goal is to run your first 10K, half marathon, or finally fall in love with running, this episode will help you build the foundation — physically and mentally — to keep going.

Links/Resources:

80/20 Running book

Follow Rhia on Instagram

25% off Organika with code RHIAMARTINE25  

$10 off Groceries

Timestamps:

00:00 Introduction to Running Journey

02:49 Common Mistakes New Runners Make

09:51 Nutrition and Fuelling for Running

13:12 The Importance of Recovery

17:04 Advice for New Runners

21:30 Motivation and Setting Goals

25:34 The Power of Community in Running

30:38 Tracking Progress and Motivation

32:17 Transformative Impact of Running

43:44 Key Takeaways for New Runners

If you’ve ever avoided the weight room because you thought lifting would make you “bulky” or believed cardio was the only way to get in shape — this episode is for you.

I’m sharing the biggest myths I believed about strength training, what actually matters when it comes to lifting (hint: it’s not complicated!), and how building strength has completely transformed my health, my running, and my life as a mom.

Here’s what you’ll hear in today’s episode:

• The top myths about women and strength training (and the truth behind them)

• Why progressive overload, consistency, and form are the keys to real results

• Surprising stats on how strength training impacts metabolism, bone health, and injury prevention

• How lifting weights has made me a stronger runner and a stronger mom

• Simple steps to get started with strength training today

  
  

Links/Resources:

• Apply for Private Coaching
• Get 25% off Organika with Code RHIAMARTINE25
• Connect with Rhia on Instagram

Timestamps:

03:38 Common Myths About Strength Training

11:48 Understanding Progressive Overload

18:10 The Importance of Consistency

22:33 Benefits of Strength Training for Women

27:58 Key Takeaways for Starting Strength Training