The stage is not the finish line — it’s only part 1. What happens after is where most competitors struggle. In this episode, Rachel gets real about the truth of post-show weight gain, why the reverse can be harder than prep, and how to walk it out without losing everything you worked so hard for.

You’ll hear the story of a competitor who gained 30 pounds right after her show — and why her experience isn’t rare. Rachel unpacks why your body is most primed for fat storage post-show, the mindset shifts that make or break your reverse, and the exact steps you need to take if you’ve already experienced a rebound.

Whether you’re preparing for your first show or you’ve already walked through the rebound cycle, this conversation will show you how to step into the reverse with grit, grace, and sustainability.

What You’ll Learn in This Episode:

Why the reverse is often harder than prep (and why most women aren’t ready for it)

The role of hunger hormones, social pressure, and body chemistry post-show

How to reverse diet with structure, accountability, and mindset

What to do when it goes wrong (and how to stop the shame spiral)

Why Grit & Grace athletes are supported beyond show day

Key Quote:

“Prep is part 1. Reverse is part 2. And if you’re with me, you don’t do it alone.”

Links & Resources:

Learn more about Grit & Grace and all Rachel’s programs: www.rachelrampton.com

Connect with Rachel on Instagram: @rachelrampton_

In today’s episode, Rachel peels back the curtain on peak week — or as her Grit & Grace athletes call it, Grace Week. This isn’t just about posing suits and stage glam. It’s about the quiet integrity, spiritual grit, and unseen obedience that defines who you become in the process.

Whether you're days out from stage, reverse dieting post-show, or walking through your own transformation journey — this conversation will anchor you back into truth:

The trophy isn't the win. The woman you become is.

Rachel speaks on:

Why we call it Grace Week instead of Peak Week

What no one else sees behind your prep

Why your results are between you and God

How to release control of the outcome while honoring the process

The identity shift that happens when you stop proving — and start becoming

This episode will stir your spirit, strengthen your mindset, and call you to a deeper standard of discipline anchored in grace.

🔥 Timestamps:

00:00 — Welcome + What is Grace Week?

03:12 — The real meaning behind peak week

06:20 — What only you and God know about your prep

10:45 — Integrity in the hidden places

13:05 — Identity transformation: the true prize

15:10 — Encouragement for the 2% woman walking this journey

17:40 — Final words: Grace Week is holy ground

🙏 Scripture Anchors:

Colossians 3:23: “Whatever you do, work heartily, as for the Lord and not for men.”

Galatians 6:9: “Let us not grow weary in doing good, for in due season we will reap, if we do not give up.”

💬 Quotables:

“No one else knows what you’ve sacrificed. But you know. And He knows.”

“This isn’t about chasing a trophy — it’s about becoming the woman who was willing to rise to the call.”

“Grace Week is the fruit of discipline, devotion, and identity — not just aesthetics.”

🎯 Want to Prep Like This?

If you’re ready to experience a different kind of prep — one rooted in faith, discipline, and sisterhood — join Grit & Grace at www.rachelrampton.com, Rachel’s high-level coaching for the rare 2% woman.

You’re not rude. You’re just in peak week mode.

In today’s episode of The Rachel Rampton Show, we’re getting raw and real about the final three weeks of bikini prep — the season where most people fall off or freak out, but where the rare 2% woman leans in.

From changing gym locations just to avoid small talk (yep, we do it)… to spiritual mindset shifts that anchor your soul when your body is exhausted — this episode is your behind-the-scenes truth-teller on what it really takes to finish strong.

If you’ve ever felt:

🥵 Irritable, depleted, and DONE with humans at the gym

🎯 Like your only goal is execution, not social hour

🙏 Needing spiritual strength when physical fuel is gone

😤 Frustrated by scale stalls or mental fatigue

🔥 Determined to not just “get through prep” but become HER in it...

This episode will feel like a deep exhale and a holy reminder.

Because prep isn’t just physical — it’s spiritual.

And the last three weeks?

That’s where the real transformation happens.

💡 What You'll Learn:

Why your “gym irritability” is actually normal — and how to protect your peace

The mindset shift that turns fatigue into refinement

Spiritual encouragement for your most depleted days

Tactical tips to stay focused (even when everyone’s annoying 😅)

How to walk out these final weeks like the 2% woman you are

📌 Resources & Links:

➡️ Ready to prep with a team that doesn’t sugarcoat the hard parts?

Join us inside Grit & Grace — where faith meets fire and discipline becomes identity.

👉 www.rachelrampton.com

🔥 Connect with Rachel:

📸 Instagram: @rachelrampton_

💪 Coaching Programs + Freebies: www.rachelrampton.com

🎧 More Episodes: The Rachel Rampton Show

💬 Loved this episode?

Leave a review, share with a teammate, or tag @rachelrampton_ on your prep walk with your biggest takeaway.

This is the season that makes you.

You’re not just getting stage-ready —

You’re becoming her.

Prep isn’t just about building a body — it’s about becoming the woman God called you to be. In this episode, Rachel unpacks the deep identity shift that happens during prep, why it shakes everything around you, and how to stay anchored when old habits, systems, and relationships get tested. You’re not breaking — you’re being rebuilt.

What do you do when your spouse doesn’t support your fitness goals? In this episode, Rachel unpacks the real tension that can arise in relationships when one partner is rising and the other doesn’t understand the journey. Learn how to lead with love, communicate with clarity, and stay anchored in your calling — even when support isn’t there yet.

Are you putting crazy pressure on yourself to get everything “right” from Day 1 of your fitness journey? Whether you’re tracking macros for the first time, shifting from clean eating to strategic fueling, or dreaming of stepping on stage someday — this episode is your permission slip to practice.

Rachel breaks down why progress starts in imperfection, how to shift your identity while learning new habits, and what it actually looks like to train like an athlete in your real-life season.

This one will help you breathe again — and keep showing up.

🧠 In This Episode, You’ll Learn:

• Why expecting perfection early keeps women stuck

• The difference between “eating healthy” and fueling with intention

• Why tracking is a skill, not a moral test

• What to focus on in your first 30 days of any transformation

• The mindset shift that helps you practice without shame

• A powerful reminder from Philippians 1:6 to trust God’s process — not rush your own

🛠 Action Steps for the First 30 Days:

✅ Track your current intake without judgment — awareness before accuracy

✅ Pick one habit to master first (protein, steps, or water)

✅ Celebrate small wins like they matter — because they do

✅ Let feedback refine you — not define you

📖 Verse of the Episode:

“He who began a good work in you will carry it on to completion.” — Philippians 1:6

🔥 Power Quote:

“I’m not here to be perfect. I’m here to become powerful through practice.”

🎯 This episode is for the woman who’s:

Just starting her transformation journey

Tired of quitting every time it’s not perfect

Learning to track macros and live with intention

Ready to embrace process over pressure

Rising into athlete identity — one rep at a time

📣 Ready to step deeper into your fitness and faith journey?

Explore Rachel’s coaching programs — from lifestyle mentorship to VIP athlete coaching — at rachelrampton.com.

If this episode shifted your mindset, take a screenshot, share it to your stories, and tag @rachelrampton_ so Rachel can celebrate your process with you. 💪💜

Struggling to stick to new habits? In this episode, Rachel breaks down how to actually rewire your brain, replace old patterns, and step into the identity of the woman you’re becoming. It’s not about willpower — it’s about renewing your mind, one choice at a time.

Struggling to stay healthy when money’s tight? In this episode, Rachel shares faith-filled truth and budget-friendly strategies to help you prioritize your body, mindset, and discipline — without breaking the bank. Your health isn’t a luxury. It’s a calling.

How to Reignite Your Drive:

Quieting the mental chatter when the gym feels like a chore

In today’s episode of The Rachel Rampton Show, we’re keeping it real about a common but rarely talked-about struggle: when the gym, your plan, or even your goals start feeling like a chore. Whether you’re deep in prep, stuck in a funk, or just mentally exhausted, this episode will help you cut through the noise, reset your why, and move forward with clarity and power.

Because the truth is — that mental spiral? It's not just physical. It's emotional. It's spiritual. And it’s often a signal, not a sign to stop.

💥 What You’ll Learn in This Episode:

-Why “screw-it” mode shows up during seasons of pressure, stress, or stalled progress

-How to recognize and interrupt the self-sabotaging spiral before it derails your discipline

-Why waiting for motivation doesn’t work—and what to do instead

-The power of identity-rooted training (not just aesthetic-based goals)

-Real tools to shift your mindset and still show up even when you don’t feel like it

🔑 Key Takeaways:

✅ That “I don’t feel like it” voice is not truth—it’s comfort trying to keep you stuck

✅ Momentum doesn’t require motivation, it requires movement

✅ You're not just training for a physique—you're training for obedience, grit, and next-level identity

✅ One off-day doesn’t cancel your calling

✅ You can reset your why and reignite your fire—starting today

🧠 Questions to Reflect On:

-Who am I becoming through this process?

-Is this thought helping me become HER — the woman I’m called to be?

-What can I do today that moves the needle 1% forward?

-Am I showing up from a place of hustle… or from clarity and commitment?

💬 Call to Action:

🎧 Listen in, and then DM Rachel on Instagram @rachelrampton_ to share your biggest takeaway.

✨ Check out current coaching programs at rachelrampton.com.

🔥 And remember: You’re not doing this for perfection. You’re doing this to become powerful—in your mind, body, and spirit.

The Rachel Rampton Show

We are built with grit. Rooted in grace. Led by God.

In this episode of The Rachel Rampton Show, we’re diving into one of the toughest mental battles every athlete or driven woman faces: injury. When your motivation is high, results are showing, and then—bam—pain flares up… it’s easy to feel stuck between pushing through or pausing. But what if pain doesn’t mean stop—it just means shift?

Rachel shares personal insights, coaching wisdom, and one of her client stories to walk you through how to respond when your body is giving you signals. This episode will help you stay in momentum, protect your longevity, and build the identity of an athlete who trains smart—with faith, strategy, and wisdom.

🔥 What You’ll Learn in This Episode:

-How to tell the difference between soreness and actual injury

-Why working around pain is wiser than pushing through it

-What real athlete identity looks like in the face of setbacks

-The exact steps Rachel took to help a client 7.5 weeks out from show day pivot her plan and protect her prep

-Four key questions to ask yourself when navigating pain

-How to train smart, stay disciplined, and still grow—even when you’re injured

💪 Key Takeaways:

✅ Pain doesn’t always mean pause—it means pivot

✅ Respecting your body is a power move, not a weakness

✅ Recovery is still progress

✅ Real athletes don’t quit—they adapt

✅ God uses every step—yes, even the slower ones—for your refinement

✨ Questions to Ask Yourself When Navigating Pain:

-Is this sharp, sudden, or swelling? (Red flag—get professional help!)

-Can I train around it safely?

-What movement is causing the issue, and what could I substitute?

-Am I prioritizing ego… or longevity?

🙌 Real-Life Client Highlight:

Hear how Rachel helped her client Ashley pivot during peak prep after tweaking her back—including rest days, walking, professional adjustments, and shifting focus without losing momentum or identity.

📍 Mentioned in This Episode:

🔗 Burns Integrative Wellness Center – Phoenix, AZ

Dr. Jennifer Burns, NMD — Chiropractic & functional health care for recovery and hormone support

📲 Stay Connected:

Loved this episode?

👉 Share it with a fellow athlete or friend who needs to hear this

👉 Tag @rachelrampton_ on Instagram with your biggest takeaway

👉 Leave a review if this helped shift your mindset or gave you clarity

Remember:

You’re not falling behind—you’re becoming.

This is what the journey looks like. And you don’t have to navigate it alone.