The RH Factor Podcast

Postpartum weight loss is about so much more than getting your pre-baby body back. In this episode, we break down the realities of losing weight after pregnancy, rebuilding strength, navigating hormonal changes, and finding a sustainable approach to nutrition and exercise while adjusting to motherhood.

We discuss setting realistic expectations, prioritizing protein, maintaining muscle, creating healthy habits, and giving your body the time it needs to recover. Whether you're newly postpartum or further along in your fitness journey, this episode is about showing up for yourself and focusing on becoming stronger, healthier, and more confident.

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Follow on Instagram: @rachelj_fitness

YouTube: @therhfactorpodcast

Think you have to avoid fast food to reach your fitness goals? Think again! 🍔 In this episode, we’re breaking down how to order smarter at 10 of the most popular fast-food chains while still prioritizing protein, calories, and your overall nutrition goals.

I’ll walk you through realistic menu choices, easy swaps, and what to look for when ordering so you can enjoy fast food without feeling like you’ve “ruined” your diet. Whether you’re counting calories, tracking macros, trying to lose weight, or simply looking for healthier fast-food options, this episode will help you make confident choices on the go.

You can enjoy fast food and still make progress—let’s talk about how! 💪🍟

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Follow on Instagram: @rachelj_fitness

YouTube: @therhfactorpodcast

Stop waiting for the “perfect” time to start improving your health and fitness. 💪

You don’t need a perfect diet, hours in the gym, or a complete lifestyle overhaul to make progress. Start with small, realistic changes you can actually stick with—and build from there.

In this episode, we’re talking about why starting now is better than waiting for Monday, the new year, more motivation, or the “right” time. Your fitness journey doesn’t have to be perfect—it just has to begin.

🎙️ Listen now for practical tips to start improving your fitness, nutrition, health, and overall wellness today.

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Follow on Instagram: @rachelj_fitness

YouTube: @therhfactorpodcast

Think you’re tracking everything you eat? 👀 You might be forgetting some of the foods and “little extras” that can add up over the course of the day.

In this episode, we’re breaking down hidden calories, overlooked foods, snacks, drinks, condiments, cooking oils, and portion sizes that are easy to forget when tracking your nutrition.

If you’re trying to lose weight, track calories, hit your macros, or reach your fitness goals, this episode will help you take a closer look at what you’re actually eating without overcomplicating nutrition.

🎙️ Listen now and learn how to track your food more accurately and make nutrition work for your goals.

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Follow on Instagram: @rachelj_fitness

YouTube: @therhfactorpodcast

How do you actually read a nutrition label? In this episode, we break down every line of a nutrition facts label so you can better understand what you’re eating. Learn how to read serving sizes, calories, protein, carbohydrates, fats, fiber, sugar, added sugar, sodium, and % Daily Value. We’ll also discuss how to identify misleading food marketing claims and use nutrition labels to support your fitness, weight loss, muscle-building, and healthy eating goals. Whether you’re counting calories, tracking macros, or simply trying to make healthier food choices, this episode will teach you how to confidently read and understand food labels.

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Follow on Instagram: @rachelj_fitness

YouTube: @therhfactorpodcast

Feeling overwhelmed by complicated workouts, strict diets, and endless fitness advice? It might be time to go back to the basics. In this episode, we’re breaking down the simple, foundational habits that can help you achieve your fitness goals and create lasting results.

From strength training and nutrition to daily movement, consistency, recovery, and realistic goal setting, we’ll talk about why you don’t need a complicated plan to make progress. Whether your goal is weight loss, building muscle, improving strength, increasing energy, or simply becoming healthier, mastering the fundamentals can make all the difference.

Forget the quick fixes and fitness fads—let’s focus on the basics that actually work and build a sustainable fitness routine you can stick with for the long term.

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Follow on Instagram: @rachelj_fitness

YouTube: @therhfactorpodcast

Discover how tracking your food can transform your fitness journey. From counting macros to mindful eating, learn practical tips to fuel your workouts and hit your health goals faster. Here are 6 methods I have used guiding clients to have success with their nutrition!

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Follow on Instagram: @rachelj_fitness

YouTube: @therhfactorpodcast

Fitness isn't just about grinding harder—it's about knowing when to say no, protect your energy, and prioritize what truly moves you forward. In "Strong Limits, Stronger You", we dive deep into the power of setting boundaries on your fitness journey—with friends, family, your partner and even yourself.

Whether you're a seasoned athlete, a fitness newbie, or somewhere in between, this podcast will help you have real conversations, prioritize you, and create a balanced routine that supports your goals and your relationships.

Join us for real talk and practical tips on how to:

• Set healthy boundaries 
• Have vulnerable conversations
• Protect yourself and relationships
• Build a routine that actually fits your life

Because true strength isn’t just in your reps—it’s in your rest, your choices, and your ability to hold the line.

New episodes every week. Subscribe and start building your strongest self—inside and out.

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Follow on Instagram: @rachelj_fitness

YouTube: @therhfactorpodcast

In this episode, I dive deep into the powerful connection between strength training and weight loss. Whether you're looking to shed fat, build lean muscle, or just transform your body, strength training is one of the most effective and sustainable ways to reach your fitness goals. We’ll explore the science behind how lifting weights boosts metabolism, burns fat, and helps you achieve lasting results.

You’ll learn:

• The key benefits of strength training for fat loss and muscle gain.
• How to navigate reaching your weight loss goals.
• Common myths and misconceptions about strength training and weight loss.
• Expert tips for staying motivated and making progress in your fitness journey.

If you’re ready to take your fitness to the next level and burn fat more effectively, this episode is for you!

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Follow on Instagram: @rachelj_fitness

YouTube: @therhfactorpodcast

In this episode, we will go through the breakdown of each macronutrient, what they do for us, what they are, and how they affect our goals. This episode is one you may want to jot down some information from especially if you are looking to track your foods or have more understanding of the role macros play on your body!

Support the show

Follow on Instagram: @rachelj_fitness

YouTube: @therhfactorpodcast