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.

A sneak peek at a coaching call inside my nutrition coaching program, Mastering Macros, where I emphasize the importance of tracking progress, navigating cravings, understanding weight fluctuations, and planning for future fitness goals. 

⁠⁠Register For Mastering Macros Today ⁠

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.

We’re getting started on February 10th 2025. 

⁠Register For Mastering Macros Today 

In this episode of the Strong Moms Club podcast, we’re diving into one of the most important pillars of health: nutrition.

Whether you’re just starting your fitness journey or are looking to optimize your diet for better health, this episode will guide you step-by-step from the basics to more advanced strategies, helping you fuel your body, feel amazing, and reach your goals.

Mastering Macros

Mastering Macros is my group nutrition coaching program, designed to help you understand how to eat in a way that creates progress towards your fitness goals while improving the way you feel and perform in your life, without any food restrictions..

In this episode of the Strong Moms Club, Rhia discusses one of the foundational pillars of health; fitness.

She breaks how to get fit down into three key components: daily activity, strength training, and cardio.

Rhia emphasizes the importance of incorporating daily movement, the benefits of strength training for overall health and daily life, and ways to level up your fitness routine, even with a busy schedule.

The episode encourages listeners to start small and build sustainable habits for a healthier lifestyle by the end of this year.

Links

New Year Stronger You Training Plan

My Amazon Walking Pad

$15 off at Rebelstork with code RHIA15

⁠25% off Organika with code RHIAMARTINE25⁠

Connect with me

Rhias Instagram

In this episode of the Strong Moms Club, Rhia chats with Katie Thompson, a mom of two who shares her journey of raising adventurous kids after moving to Vancouver Island.

They discuss the importance of outdoor activities, the benefits of nature-based learning, and how to balance family time with work.

Katie shares practical tips for integrating literacy into outdoor play, managing indoor activities during rainy days, and exploring local attractions.

The conversation emphasizes the significance of building family bonds through shared experiences and creating lasting memories.

Links:

Katies Instagram

Rhias Instagram

SMC instagram

Discount codes:

25% off Organika with code RHIAMARTINE25

$15 off Rebelstork with code RHIA15

Fave Products Related to This Episode:

Usborne memory matching game

Usborne play doh book

Cheerio activity book

Toddler rain suit

Toddler insulated waterproof boots

Tonie box screen free stories and music

Play doh starter set

In this episode, Rhia discusses the Winter Arc Challenge, a fitness trend that encourages individuals to use the last three months of the year to refocus on health, set goals, and build habits.

She emphasizes the importance of reflection on past accomplishments, guides listeners through simple steps to creating a personalized plan for the Winter Arc, and the significance of small, attainable goals.

Discount Codes

25% off Ritual with code SM-25

$10 off your first Instacart order

In this episode of the Strong Moms Club, Rhia chats with Quinn Abbey, a successful realtor and mother of two, about her journey in balancing motherhood with self-employment.

Quinn shares her experiences transitioning into real estate, the challenges of being a self-employed mom without maternity leave, and the importance of support systems.

They discuss the shift from one to two children, managing mom guilt, and the necessity of recognizing stress and avoiding burnout.

Quinn emphasizes the need for self-care and making work a lifestyle that accommodates family life. In this conversation, Quinn Abbey shares her journey of balancing motherhood and a career in real estate. She discusses the importance of family support, setting boundaries, and the challenges of navigating a traditionally male-dominated industry.

The discussion also touches on the importance of self-care, listening to one's inner voice, and the evolving landscape of real estate with more women entering the field.

In today’s episode, we’re diving into a comprehensive approach to fitness through each stage of the motherhood journey—pre-conception, pregnancy, and postpartum. Whether you’re thinking about starting a family, are already expecting, or navigating the early postpartum months, this episode offers practical guidance on how to prepare, support, and restore your body at each step.

I share fitness, nutrition, and wellness tips for all stages of motherhood to help you build strength, lose fat, nurture hormone health, and prioritize recovery.

For pre-conception, we discuss achieving a healthy weight, eating a nutrient-dense diet at maintenance calories for hormone health, and strengthening core, glutes, and back muscles to prepare the body for pregnancy.

During pregnancy, we explore safe exercise modifications, the benefits of strength training and low-impact cardio, and maintaining a balanced, nutrient-rich diet.

In the postpartum phase, we emphasize focusing on recovery first, rebuilding core and pelvic floor strength, and gradually regaining strength and endurance.

We close with tips on staying consistent, setting flexible goals, and the benefits of support.

Need more help with your fitness goals? My private fitness & nutrition coaching program, EmpowerHer, is officially open for the final enrolment of 2024.

EmpowerHER is designed to help ambitious, busy moms reclaim their bodies, their energy, and their confidence in a way that fits seamlessly with the demands of their everyday life.

Learn more or apply for EmpowerHer

Discount Codes

25% off your first RITUAL order with code STRONGMOMS

15% off an annual NaturalCycles plan & free NC thermometer with code RHIAHAMEL