From Stuck to Strong: Fitness and Food for Busy Women

Bootcamp Mindset: Episode 5 – Learning & CheerleadingIt’s our last mindset session before Bootcamp kicks off tomorrow! Today we’re stepping into the Learning Zone—where being a beginner is a strength, not a weakness—and embracing the power of cheerleading. You’ll learn how to ask questions, laugh at mistakes, show yourself compassion, and lift up others in the group. Together, we grow stronger. Get ready, because tomorrow we begin!

Bootcamp Mindset: Episode 4 – Consistency: Come With MeConsistency isn’t about perfection—it’s about showing up, even when life throws curveballs. In this episode, we explore what true consistency looks like, why “starting again on Monday” keeps you stuck, and how small, flexible non-negotiables can transform your progress. Keep walking, keep choosing, and discover why consistency is your ultimate superpower.

Bootcamp Mindset: Episode 3 – Trust YourselfIt’s not “just a walk.” Every step is proof that you can show up for yourself. In this episode, we talk about building your evidence bank—tiny, consistent actions that restore trust, grow confidence, and remind you that you are worth it. Lace up, walk it out, and start making those deposits today.

Bootcamp Mindset: Episode 2 – Why This Time Is DifferentEver felt like you’ve started strong, slipped by week two, and quit by week three? You didn’t fail—those all-or-nothing approaches failed you. In this episode, we reframe success, ditch perfection, and focus on progress that actually lasts. Get walking, keep showing up, and discover why this time will be different.

Bootcamp Mindset: Episode 1 – It’s Ok to Invest in YourselfWelcome to the Mindset Reset Bootcamp mini-series. In this first episode, we talk about why prioritising you isn’t selfish—it’s essential. As you walk and listen, you’ll reflect on where you’ve been putting yourself last, uncover your deeper “why,” and give yourself permission to invest time and energy in becoming the strongest version of you.I'm excited to be on this journey with you.

From Stuck to Strong: Food & Fitness for Busy Women Episode: Self-Care SundaysFeeling overwhelmed or burnt out before the week even begins? In this episode, I talk about what Self Care Sunday is, the importance of it and how just 20 minutes a week can boost your energy, confidence, mood, and sleep.You’ll learn what self-care really means (it’s not just baths and facemasks), how to make it work for busy women, and why it’s anything but selfish.💚 And as ever, you will get ONE actionable tip to take away to start moving from Stuck to Strong 💬 Connect with meWant to start run coaching with Rachel? Or just share a win with me (I love to hear about women winning!) 💌 Follow me or DM me on Instagram where I reply to every message : https://www.instagram.com/rachelbutters.fitness/🙏 If You Loved This Episode…Please like, share with a friend, or leave a quick review – it makes a huge difference and helps other women find the podcast 💚

🎙️ From Stuck to Strong: Food & Fitness for Busy Women Episode: Race Week Ready: What to Do Before Your Running EventGot a 5K, parkrun or organised race coming up? Whether you’re part of Happy Feet or training solo, this episode is your essential guide to race week.Learn what to do (and what NOT to do) in the 7 days before your event – including mindset shifts, hydration tips, nutrition advice, and race day prep. Perfect for beginners or anyone feeling nervous about race day!💬 Connect with meGot a race coming up and feeling nervous? Want to start run coaching with me? 💌 DM me on Instagram: @rachelbutters.fitness 📍 Local to East/Midlothian/Edinburgh? Come and join Happy Feet, the most inclusive running club where no one gets left behind 🌍 Not local? I offer online run coaching and personal training – wherever you areFollow me on Instagram @rachelbutters.fitness🙏 If You Loved This Episode…Please like, share with a running buddy, or leave a quick review – it makes a huge difference and helps other women find the podcast 💚

Today I am talking all about that fear of the gym.Where it comes from, some common fears, addressing it through mindset and taking practical tips. As ever, every episode has one actionable tip to take away and do to start moving from Stuck to Strong. If you haven't already, come and see me on Instagram at www.instagram.com/rachelbuttersfitness to find recipes, workouts and how to work with me 121. Your ChatGPT prompt from today's podcast is“I am new to the gym and want a simple, 20 minute exercise plan that I can do with on my first day there. Include no more than 3 exercises, and one element of cardio and one element of strength training. Include coaching tips, and the name of the machines or equipment to be used. Include a dynamic warm up and specific cool down stretches” and remember to include any injuries or medical conditions you might have.Enjoy and please do leave me a review, share or subscribe!

In today’s podcast I talk about why the mindset ofexercising to burn off calories is problematic. This can be triggering for people and please if you are struggling with your relationship with food, there there are a lot of charities out there that can support you and thereare some links below that you might find helpful.Please note I am not a trained therapist or counsellor andthe things in this podcast are things I have found useful and that you might find useful in reframing exercise to be something you do for joy, for health and for yourself.https://www.beateatingdisorders.org.uk/https://eating-disorders.org.uk/If you find this podcast helpful, please come and visit me onInstagram at https://www.instagram.com/rachelbutters.fitness/where you can find recipes, tips, workouts and how to work with me 121.Remember, small actions lead to big change – let’s keepmoving from stuck to strong.

Today's episode is all about snacks.Why we snack, strategies to snack smart and most importantly - your one actionable thing to take away and try to start making change to your life.If you enjoy this podcast, please do like, subscribe, share or review. You can also come and see me on instagram at https://www.instagram.com/rachelbutters.fitness/ for nutrition tips, exercise help and how to work with me 121. Remember, small actions lead to big outcomes and let's keep moving from stuck to strong.

In today's podcast I talk about moving away from a perfectionist mindset into one that focuses on consistency - and one that is more likely to drive results.I talk about the challenges with a perfectionist mindset, ways in which to move away from this and some examples of where consistency wins out over perfection.As ever, you get an actionable tip to take away - and you can also come and see me on instagram https://www.instagram.com/rachelbutters.fitness/ for recipes, nutrition tips, workout inspiration and find out how to work with me 121.Small actions lead to big outcomes - let's keep moving from Stuck to Strong.

In today's podcast I talk all about having a great holiday.It's not about the 'eff it' mentality. Or about spending it recovering from a hangover. Holidays are meant to be that time we spend relaxing, recharging, trying new things, having quality time with loved ones - so why do we often come home feeling worse than over?I talk about mindset shifts to change our approach to holiday, how to set out non-negotiables that mean you enjoy your holiday and actually 'make the most of it' and how to move away from a scarcity mindset.As ever, if you have enjoyed this podcast, please like, share or review it and come and see me on instagram at https://www.instagram.com/rachelbutters.fitness/ to find out how to work with me 121.

Today's episode is an exciting one with a guest speaker Evelyn - a practitioner and teacher of face yoga. Face yoga is taking the world by storm with celebrities such as Meghan Markle and Jennifer Aniston already fans - plus it's all over the cover of Vogue. But what is it?In today's episode we dive into what face yoga is, what the benefits are, how to start, we bust some common myths, and, as I always promise - something actionable you can take away and do - (sneak peek alert) there is even a mini tutorial to get you started on your face yoga journey.You can contact Evelyn for an online or a 121 session to really take a deeper dive into this and you can find her at at ⁠https://www.facebook.com/people/Breathe-with-Evelyn/61558246821518/?_rdr⁠ or at ⁠https://www.instagram.com/breathe.with.evelyn/⁠ You can find me at ⁠https://www.instagram.com/rachelbutters.fitness/⁠ and please do like, share and review this podcast. I love to hear your thoughts! Remember, small actions lead to big outcomes - let's keep moving from Stuck to Strong.

This podcast is specifically for those of you that might be thinking of working with me 121, or for those that have signed up to make a change in their life.I cover, what it's like to work with me, my approach AND help you with that mindset shift to recognise that you absolutely CAN achieve all of your goals.And of course, there is an actionable tip to take away and start practising immediately to help move from stuck to strong.Please do feel free to like, share and review this podcast and also come and see me on instagram at https://www.instagram.com/rachelbutters.fitness/ for more nutrition tips, exercise inspiration and to message me directly if you haven't already!Remember, small actions lead to big outcomes, let's keep moving from stuck to strong.

Today's episode is all about building strength.This is your supportive space to feel heard, get information that is evidenced based and take back control of your food and fitness choices. This podcast is all about strength - it's about how to gain strength, how to get started, the three crucial things you need to do and as ever there is one actionable tip you can go away and try yourself.If you have enjoyed this podcast, PLEASE PLEASE, give it a review, share it, subscribe, send it to a friend - all of these things mean so much to me as a micro business. If not already, come and see me on instagram https://www.instagram.com/rachelbutters.fitness/ where I have tons of nutrition tips, recipes and workouts to share and you can apply to work with me 121 too.Small actions lead to big outcomes, let's keep moving from Stuck to Strong.

Welcome to From Stuck to Strong: Food and Fitness for Busy Women. Today is the final episode in a three part mini-series on all things periods.In Part 1 we covered the mechanics of period, what is happening with our hormones and some light techniques to help with your cycle.In Part 2 we took a deeper look at training alongside your cycle and some strategies to help optimise training.In this part, Part 3 we will take a look at nutritional strategies to help with your period. As ever, our cycles are very individual and these are suggestions that may help - I am not a medical professional and any changes to your cycle should be discussed with your doctors.If you have found this useful, please like, share or subscribe and come and see me on instagram at https://www.instagram.com/rachelbutters.fitness/ where you can find out how to work with me 121, loads of nutrition tips, recipes and help on moving from Stuck to Strong.

Welcome back to From Stuck to Strong. This is Part 2 in a 3 part series on all things periods.If you haven't yet listened to Part 1, please do go back and have a listen as we build on the foundations set out there.In Part 1 we talked about the process of a period, hormones and their impact and SOME of the things we might want to consider during our period.In Part 2 I talk about training strategies you might want to consider while on your period. Remember, every woman IS different and you should always seek medical advice if you have unexplained changes in your period. If you don't already, please come and follow me on instagram at RachelButters.Fitness where you can find out how to work with me 121, get lots of nutrition tips, recipes and workout help.As always, this podcast contains one actionable thing for you to take away to do, to keep moving from stuck to strong and taking control back of your nutrition and fitness choices. Small actions lead to big outcomes.

This is Part 1 of a 3 part mini series on all things periods.In Part 1 I talk about the different elements of the cycle, what they are called, what they mean and what is happening to our hormones during this and how this can impact our mood and other symptoms.I touch briefly on how we might want to consider exercise and nutritional strategies but the great news is that this will be covered in detail in Part 1 (exercise strategies) and Part 2 (nutrition strategies).As ever, every episode includes an action for you to take away that will help you take back control over your health, nutrition and fitness. If you enjoyed this, please come and see me on Instagram https://www.instagram.com/rachelbutters.fitness/ where you can find tons of tips, recipes, workouts AND how to work with me 121.Small actions lead to big outcomes - let's keep moving from Stuck to Strong.

This podcast brings to you the story of my life before becoming a coach, how I made the decision to become a health, fitness and exercise coach and where I am now.This podcast provides a little insight into me, and if I am someone you want cheerleading you on.Every podcast is short and sharp and includes an action for you to take away to start moving from stuck to strong.Come and see me on Instagram Instagram (@rachelbutters.fitness)to find out how to work with me 121, and for nutrition tips, exercise tips and more.Small actions lead to big outcomes, let’s keep moving from stuck to strong.

Welcome to this episode of From Stuck to Strong: Food and Fitness for Busy Women.Trigger warning for pregnancy, post birth and some birth trauma mentions. This episode is a departure from my usual evidence based approach and is focussed solely on my experience and the lessons I believe would have helped me navigate pregnancy and that post birth period a little better.These are my opinions and I am not suggesting this should be your experience, I am sharing what I know from my corner of the world.As ever, I include one actionable tip in this for ALL women - not just those that may have had children. If you want to know more about me, or come and work with me 121 you can find me on instagram at RachelButters.Fitness where I love to cheerlead on women doing amazing things.

Today's podcast focuses on protein. I talk about what protein is, what it does for us, how much you might want in a day, the role of protein in weight loss and the downsides to a high protein diet.As ever, I bring you evidenced based information (where I express just solely my opinion I make that clear) and I passionate about empowering women to make awesome choices about their food and fitness.If you want to find out more, come and follow me on Instagram at Rachelbutters.fitness where I share recipes, workouts, tips, and the chaos of my life. You can also work with me 121, where I work globally with women to help them move from Stuck to Strong.

In today's episode I talk about what I believe is the main action that everyone could take which would benefit them. This action includes having mental health benefits, aiding fat loss, improving our overall health AND it's accessible and achievable to almost everyone.As ever, each podcast includes one actionable tip you take forward into your life to start moving from stuck to strong.If you aren't already, I would LOVE to see you on Instagram, I am at RachelButters.Fitness and there you will find loads of recipes, workouts and tips on how to prioritise YOU.

In today's podcast I focus on breaking down common barriers to building muscle, and explore some of the myths associated with building muscle.We focus on looking at if you will become bulky, what a toned look is and how to achieve it, putting on weight, age limits and the world of body building. I also cover the benefits of building muscle at a high level - look out for a future episode where we go into this in detail. As ever, in every podcast, you will get one actionable insight to take away to start making changes to your life, taking you from stuck to strong.If you aren't already, I would love it if you could come follow me on instagram @rachelbutters.fitness - there you will find tons of free recipes, workouts and tips to help you prioritise yourself.

Today's podcast is for anyone that wants to create great goals that stick. If you are an existing client, this is for you getting fired up and this is your goal setting worksheet: https://forms.gle/UEwN8j6BVugTs4Gk9If you are coming on board - this is the first step on an incredible journey. And if you aren't yet working with me, this gives a flavour of some of the brilliant resources that I have developed for my clients and can help you get fired up for your own goals. If you aren't already, come and follow me on instagram @rachelbutters.fitness for nutrition tips, workouts, motivation and to work with me 121.

This podcast takes a dive into the world of supplements.What are they, what can they help with and should you be taking them?As ever, with every podcast I make you will take away one actionable tip to do straight away, to help you move from Stuck to Strong

This episode covers the one thing you really need to know about weight loss, and as ever one actionable tip to take away and put into practice right now.Focusing on understanding calorie intake and expenditure and how we can take actions around self compassion and decision making, this is the episode to listen to if you want to start with the fundamentals of weight loss.Let's keep moving from Stuck to Strong.

Intro episode. What to expect from me, if you are in the right place and as ever, one actionable fitness or food tip to start RIGHT NOW.

Today I am talking about all things creatine.What it is, how to take it, how much to take, what form to take it in, what it does and the benefits and pitfalls. As ever, I am to bring an evidenced based approach to this and where I express my own opinion, this is clear.I want you to feel supported, empowered and in control to be able to make your own choice.If you like this, please do subscribe, share and come and visit me on Instagram at https://www.instagram.com/rachelbutters.fitness/

Today's podcast is the second in a mini series on protein. If you haven't already, please do go and listen to the first part of this.In this podcast I talk about sources of protein, protein and a plant based diet, and how to get more protein into your diet if this will help with your goals. As ever, I bring you evidenced based information (where I express just solely my opinion I make that clear) and I passionate about empowering women to make awesome choices about their food and fitness.If you want to find out more, come and follow me on Instagram at Rachelbutters.fitness where I share recipes, workouts, tips, and the chaos of my life. You can also work with me 121, where I work globally with women to help them move from Stuck to Strong.