Strong Moms Club
by Rhia Hamel
Welcome to the strong moms club! A podcast all about the wild ride of trying to balance your health and fitness, while also keeping tiny humans alive and sorta kinda maintaining a social life.. If you’re into fitness, nutrition, mindset, and thriving in motherhood, the Strong Moms Club is the podcast for you! New episodes will be launching every Monday starting October 2nd. See you then!
Episodes
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Half to Full Marathon - Whats the Difference in Training?
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...
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How to Build Endurance with Zone 2 Training
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...
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How to Build Strength & Muscle Mass
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...
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How to Easily Eat for Fat Loss and Better Health
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...
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How to Finally Build a Fitness Routine That Sticks This Year
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…
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Set Your New Year Training Season up for Success with the Winter Arc
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...
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Stronger, Fitter, and Harder to Burn Out - The Hybrid Training Advantage
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...
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Crashing Out - Failed PR Attempt, Half Marathon Prep, Motivation, Progress in Running, Race Day Nerves, and More
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…
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Getting Into Running - The Truth About Starting, Staying Consistent, and Loving the Process.
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...
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Strength Training for Women: Myths, Mistakes, and Must-Knows for Real Results
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...
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How to Eat Mindfully, Maintain Your Results, and Ditch the Food Log
In this episode, we’re talking about how to move beyond macros to using food tracking as a tool, not a life sentence. I break down when tracking is most helpful (fat loss, reverse dieting, and race prep), how to know when you’re ready to transition, and strategies for maintaining results without...
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Why You're Not Losing Weight in a Calorie Deficit
Have you been stuck in a calorie deficit for months or even years without seeing results? You’re not alone. So many women stay locked in “diet mode,” not realizing that it’s the very thing holding them back from fat loss, muscle growth, and overall progress. In this episode, I’m breaking down the...
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How to Run Without Sacrificing Muscle and Strength
Worried that running will make you “skinny fat” or cause you to lose muscle? You’re not alone. This is one of the biggest fears I hear from women who love strength training but also want to add running into their routine. You CAN run and keep (or even build!) muscle with the right approach and in...
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Get in the Best Shape of your Life With These 3 Phases
If you’ve ever felt like you’re working hard but not actually seeing results, this episode is for you. Rhia walks through her ideal world roadmap for taking a beginner from day one to the best shape of their life. Instead of jumping straight into dieting or random workouts, she explains why the...
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Reset Your Fitness & Nutrition Routine in August Without Burning Out - A 4 Week Reset Plan
Feel like your routine took a hit over the summer? You're not alone, but August isn’t about starting over. It’s your chance to rebuild momentum with a simple, strategic approach that actually works long term. In this episode, I’m walking you through a 4-week reset plan that focuses on one key…
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Fuel to Perform: The Best Approach to Pre, During, and Post-Training Nutrition
In this episode of The Strong Moms Club, Rhia breaks down one of the most overlooked (but most powerful) tools in your fitness toolbox—nutrition for performance. Whether you're lifting, running, or doing both, how you fuel your body before, during, and after your workouts can make or break your...
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How to Use Garmin Running Data to Get Stronger, Faster, and Fitter
In this episode, Rhia shares her honest review of the Garmin Forerunner 265 and why she made the switch after her Apple Watch nearly died halfway through her marathon. From next-level battery life and accurate GPS tracking, to VO2 max, cadence, and sleep recovery metrics, she breaks down the...
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SkinnyTok: The Good, the Bad & the Dangerous
In this episode of The Strong Moms Club Podcast, we’re diving into a trend that’s been taking over social media feeds.. Skinnytok. At first glance, it might look like “wellness,” but underneath the aesthetic edits and low-calorie recipes, it’s often promoting disordered eating, food fear, and a...
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Run a Faster Half Marathon - How I Took 19 Minutes Off My Time
In this episode of The Strong Moms Club podcast, Rhia shares her inspiring journey of running her latest half marathon, achieving a massive 19-minute personal best. She opens up about how consistency in training made all the difference, as well as the race day strategies that helped her hit her A...
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How to Stay Motivated in your Fitness Goals (Even When You Feel Like Giving Up)
In this episode of The Strong Moms Club Podcast, Rhia dives into the power of finding a deeper motivation for your fitness journey. She shares insights from a client coaching call, emphasizing why having a strong ‘why’ is essential for staying consistent, overcoming challenges, and making lasting...
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What Every Parent Should Know About Food Ingredients with Megan of @Rawcology
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…
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Meal Prep That Doesn't Suck
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,...
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Start Making Progress in your Fitness Goals and Stop Holding Yourself Back (A little Motivational Kick in the Butt)
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…
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Cravings, Weight Fluctuations, and Planning for the Future in a Weight Loss Journey - Mastering Macros Coaching Call
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…
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Lose Weight, Build Strength, Improve Your Health, and Maintain Results for Life Through Nutrition
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...
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Get Fit in 2025 in 3 Steps
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...
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Raising Adventurous Kids Who Aren’t Addicted to Screens with @play.grow.adventure
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...
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Finish 2024 Strong With the Winter Arc Challenge
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...
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Avoiding Burnout as a Business Owner and Mom with Realtor Quinn Abbey
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...
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Fitness & Nutrition for all Stages of Motherhood - Pre-conception, prenatal, & postpartum
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...
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Couch to Half Marathon - My Experience Training for and Running my First Half Marathon
In this episode of The Strong Moms Club Podcast, Rhia shares her personal journey of training for her first half marathon, detailing the highs and lows of the experience, and how she went from not running at all - to racing 21.1km in 6 months. She discusses the importance of having a structured...
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Navigating and Supporting Families Through Pregnancy & Infant Loss with Erin Sowerby Greene
This episode includes topic that may be difficult for some listeners. My guest and I will be talking about pregnancy and infant loss. If this is something that may be triggering for you, I encourage you to listen when you're in a space and time that feel supportive and safe for you. In this…
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What we should know before having kids and the bad advice we get instead
In this episode of the Strong Moms Club, I discuss the things we wish we knew before becoming moms, the bad advice we received received along the way, and the reality of parenting. I emphasize the importance of finding what works for each family, navigating the overwhelming baby product market…
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Authentic Motherhood, SAHM Life, and Making Mom Friends with Paige Souza
In this episode of the Strong Moms Club, Rhia and Paige discuss Paige's journey from being a teacher to a stay-at-home mom, explore the challenges of leaving a career, the importance of community among mothers, and how Paige utilizes her teaching skills in parenting. The conversation also touches...
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How your Products Affect Fertility and Hormone Health with Traci Pyrz
In this episode of the Strong Moms Club podcast, I chat with Traci Pyrz, a stay-at-home mom and advocate for non-toxic living. Traci shares her personal journey through infertility, the impact of hormone-disrupting chemicals, and her mission to educate others about hormone health and non-toxic...
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Navigating Practical and Mental Hurdles Around Fat Loss Nutrition - Mastering Macros Coaching Call
In this episode of the Strong Moms Club podcast, I'm giving you a sneak peek inside a Mastering Macros coaching call! In the call I discuss the significance of protein intake, meal planning and timing, while also addressing common challenges such as cravings and mental hurdles. The conversation...
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Why Your Workouts Aren’t Delivering the Results You Want—and How to Fix It
In this episode, I discuss the common issue of putting in effort with workouts but not seeing desired results, why exercise alone is not enough for fat loss and how nutrition plays a crucial role. I break down the three main components of energy expenditure, emphasize the importance of...
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Navigating Summer Events and Trips on a Weight Loss Journey
I'mm sure we all know how challenging it can be to stay on track with so many social gatherings, family outings, and vacations, that make it sooo easy to just say fuck it to our health and fitness goals.. But don't worry—I’ve got you covered with some practical tips and strategies to make…
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Hot Mom Summer - How To Easily Lose Weight in the Summer
In this episode we're diving into a topic that I know many of you are interested in: weight loss. Specifically, I'm going to share three simple weight loss habits you can start today and keep up over the summer months, even if you feel like you have no time to dedicate to your fitness goals and a...
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Want to Lose Weight for Summer? Listen to This First.
This episode is all about summer weight loss goals, and setting realistic expectations and utilizing various ways of measuring progress. I discuss why the scale may fluctuate or why it may not even go down at all.. I tell a TMI story about constipation.. And I discuss my personal methods of...
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Staying Consistent in Your Health and Fitness Goals Amidst the Chaos of Mom Life
If you're a mom to young kids who feels like a new curveball is throwing you off course in your fitness routine every week.. This episode is calling your name! I dive into how busy moms can crush their fitness goals by finding the sweet spot between discipline, accountability, and non-negotiable...
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Birth Planning, C-Section Recovery, and Supporting Pelvic Floor Health and Core Strength During and After Pregnancy With @boxwellnessco
Aliya Dhalla (known on instagram as @boxwellnessco) is a Pelvic Floor Physiotherapist, Coach, and Podcast host, and loves educating women on how to have great pelvic health at any age and life stage. She has a clinical practice in Toronto, but also offers online workshops + programs to help women...
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Nutrition Q & A - An Inside Look Into Mastering Macros
This episode of the Strong Moms Club pod is a sneak peek into my Mastering Macros program! Mastering Macros is my 6 week group nutrition coaching program, that takes women from feeling burnt out and hopeless in their continuously failed attempts at losing weight and looking and feeling fit 👉🏼…
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How Optimize Your Metabolism and Transform Your Body Using Macro Tracking Phases
In this episode I dive into macro tracking phases – bulking, cutting, and maintenance – the purpose, process, and benefits of each one, and how I myself and my clients use them. If macros feel like a bit of a foreign concept to you and you want to better understand what they're all about, and…
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Urban Homesteading and Backyard Gardening
Shifting gears on this episode of the podcast to talk about being in my garden girl and urban homesteading era. I discuss my reasoning behind diving into making and growing more of our own foods this year, the things that I am doing to keep my urban homesteading journey simple and easy, my lazy...
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Manifestation and Meditation in Motherhood with @MollyLovesMornings
Let's get a little mystical! In this episode I chat with Molly Williams from @mollylovesmornings all about meditation and manifestation in motherhood. Molly shares her journey from med school to a career as a manifestation coach, top 2% podcast host, and CEO and Founder of a meditation app, and...
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6 Mistakes That Held Me Back From Building Muscle
Sharing the mistakes I made in pursuit of a toned muscular body, so that you don't make them too! In this episode I go over the ways I used to train, eat, and think that held me back from seeing success in my goal of building muscle and getting a toned physique. LINKS: Macro Consults:...
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Alcohol Free Living in Motherhood with Shannon of @MommyDoesNotNeedWine
If you've ever questioned your relationship to alcohol or ventured into the sober curious space, this episode is for you. This amazing conversation with Shannon McCabe, known on Instagram as @mommydoesnotneedwine, is all about how living alcohol free as a mom can truly change your life. Shannon…
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How Our Bodies Change After Babies.. And How to Counteract These Changes!
Struggling with the changes in your body since having kids and not sure what to do about them? I've got you mama! In this episode I explain why we often see changes like flat butts, soft tummies, and overall lack of muscle definition after pregnancy and breastfeeding, and how we can get a toned...
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Mindset Mini : Are You Underestimating Your Potential?
A mid week kick in the butt if you will. If you're the kind of person who spends more time thinking about how hard achieving your goals will be or worrying about fear of failure, this is for you. I get real about some truly inspiring goal crushers I've seen lately and the lesson we can take from...
About this show
Welcome to the strong moms club! A podcast all about the wild ride of trying to balance your health and fitness, while also keeping tiny humans alive and sorta kinda maintaining a social life.. If you’re into fitness, nutrition, mindset, and thriving in motherhood, the Strong Moms Club is the podcast for you! New episodes will be launching every Monday starting October 2nd. See you then!
Hosted by
Rhia Hamel