Strong Moms Club

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 other life commitments, particularly for moms. The conversation highlights the significance of setting realistic goals, understanding the physical and mental demands of marathon training, and the necessity of proper fuelling and recovery strategies. Rhia encourages listeners to embrace their journey, regardless of their pace or finish time, and to honour themselves as athletes.LinksApply for Coaching15% off TRX Gear with Code TRX15RHIA30% off Good Protein with Code RHIAH30Timestamps:03:21 - The Transition from Half to Full Marathon05:40 - Time Commitment and Lifestyle Considerations09:39 - The Importance of Strength Training12:30 - Nutrition and Fuelling for Marathon Training15:30 - Mental Load and Identity Shift in Training19:30 - Choosing the Right Distance for You

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 explains how many people approach cardio with the wrong mindset, aiming solely for calorie burn rather than improvement in performance. She introduces the 80-20 rule for training, advocating for a balance of easy and hard workouts to enhance recovery and performance. Links:Coaching Waitlist80/20 Running Book30% off Good Protein with Code RHIAH3010% off Groceries Timestamps:01:15 : Understanding Endurance Training and Cardio03:13 : The Misconceptions of Cardio Training05:28 : The Importance of Zone Two Training15:50 : The 80-20 Rule in Endurance Training20:12 : Implementing Zone Two Training in Your RoutineTakeaways:Cardio is often misunderstood in fitness.Many people train in a way that holds them back.Zone two training is essential for endurance.Improving aerobic capacity is key to better performance.Nutrition is the main driver for fat loss, not cardio.The 80-20 rule is crucial for effective training.Easy days should feel easy, hard days should feel hard.Zone two training enhances recovery and performance.Consistency in training leads to better results.Engaging with a coach can provide personalized guidance.

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 workouts, focusing on how tired one feels, and neglecting to track progress. She stresses that strength training is about building muscle and strength, not just sweating or burning calories. Rhia encourages listeners to shift their mindset towards strength training as a means of building capacity and improving overall fitness, rather than merely a tool for fat loss.Rhia also discusses the importance of proper programming in strength training, advocating for consistency and progressive overload. She explains that effective strength training can be achieved with just two to four sessions a week, focusing on full-body workouts that allow for recovery. Rhia highlights that structure is key, whether working out at home or in the gym, and that having a plan is essential for seeing progress. LINKSGet on the training plan waitlistGet on the private coaching waitlistAmazon adjustable dumbbells Get 30% off your first Good Protein order with code RHIAH30Get 15% off TRX with code TRX15RHIA

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 coaching here⁠Get 30% off Good Protein with code RHIAH30TakeawaysNutrition should simplify your life and improve how you feel.The goal is not perfection, but intention in eating.Your body cares about patterns over time, not perfection.Tracking food provides valuable insights into your eating habits.Protein intake is crucial for muscle recovery and fullness.Balanced meals include protein, carbs, fats, and fiber.Consistency in nutrition leads to better energy and results.You do not need perfect days, just intentional choices.Meal planning can reduce decision fatigue and improve consistency.A week of tracking can reveal surprising insights about your diet.Timestamps:01:22 The Simplicity of Nutrition 02:59 Intentional Eating vs. Perfection12:01 Tracking for Clarity and Results16:17 The Importance of Protein20:11 Building Balanced Meals23:33 Consistency Over Perfection & This Weeks Resolution

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 Fitness Reset series, and it’s all about mindset, commitment, and building a foundation that works with your real life instead of fighting against it.We talk about why most January fitness plans fall apart, why extreme all-or-nothing challenges usually lead to guilt and burnout, and how to find the balance between listening to your body and not making excuses.If you’re tired of restarting every January and want a routine that actually sticks, this episode is for you.We cover:Why motivation fades and why commitment matters moreWhy most January plans fail by FebruaryThe problem with extreme challenges and rigid rulesHow to find the balance between flexibility and accountabilityWorking with your traits, habits, and preferences instead of trying to become someone newWhy I don’t coach trends, biohacks, or shortcutsThe basics that actually move the needle for fitness and healthWhat January is really for and what it’s notHow to stop restarting and start keeping promises to yourselfFor this month, we’re keeping things simple and intentional.The four foundations we’ll be focusing on are:Daily movementNutrition consistencyStrength trainingEndurance trainingEach upcoming episode will break one of these down in a practical, realistic way.Want more support?Apply for coaching here

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 the winter months. Rhia shares her personal fitness and nutrition strategies, including focusing on strength training, maintaining a balanced diet, and improving sleep quality. The episode encourages listeners to take inventory of their own needs and create a personalized plan for the winter season.LinksEmpowerHer Spring Race Program Waitlist20% off Three Ships skincare with code RHIAHAMEL15% off TRX equipment with code TRX15RHIAFollow Rhia on InstagramTakeawaysKey TakeawaysWhat the Winter Arc is and why it’s a powerful growth seasonWhy maintenance (versus constant fat‐loss mode) is critical for long-term health, metabolism and performanceMy current plan: strength training focus, eating at maintenance, keeping around ~8,000 steps/dayWhy 8K steps (not 10K) works for maintenance; understanding step counts and sustainabilityImproving sleep & recovery and why it’s the biggest limiter and how I’m working on itHow you can design your own Winter Arc: review season, choose key focus areas, build consistencyIntroducing the EmpowerHER Spring Race Offer: what it is, who it’s for, how to joinTimestamps00:00 Embracing the Winter Arc02:45 Understanding the Winter Arc06:56 Fitness Focus for the Winter11:15 Nutrition and Maintenance Phase13:00 Prioritizing Sleep for Recovery14:44 Creating Your Own Winter Arc15:28 Spring Race Program Announcement

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 cardio at the same time, it’s about purposefully developing both systems to become stronger, fitter, and more resilient over time.You’ll learn:What hybrid training actually is (and isn’t)How strength and endurance can complement each otherWhy this style of training prevents burnoutHow to use hybrid principles in your own busy mom lifeLinks20% off THREE SHIPS Skincare with code RHIAHAMEL15% off TRX gear with code TRX15RHIAThe Hybrid Athlete Book Follow Rhia on Instagram

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 reviewing her training data to remind herself just how far she’s come in running.Rhia also dives into motivation, and how neuroscience shows that motivation doesn’t come before effort, it actually follows it. If you’ve ever waited for that “spark” to start moving, this episode will shift how you think about taking action and building consistency.To wrap things up, she answers listener questions about her running journey, how long it took to see progress, pre-race rituals, and handling the pressure of performance, with a reminder to enjoy the process and trust your training.Links:Follow Rhia on InstagramGet $10 off Groceries

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 than you can count — this episode is for you.We’ll talk about:✅ The biggest beginner mistakes (like wrong shoes, poor pacing, and under-fuelling)✅ How to fuel before, during, and after your runs for energy and recovery✅ What to do for better recovery and injury prevention✅ Why committing to a race is the secret to motivation and accountability✅ The benefits of running with friends or joining a run club✅ And how running has completely changed my confidence, discipline, and lifestyleWhether your goal is to run your first 10K, half marathon, or finally fall in love with running, this episode will help you build the foundation — physically and mentally — to keep going.Links/Resources:80/20 Running bookFollow Rhia on Instagram25% off Organika with code RHIAMARTINE25   $10 off Groceries Timestamps:00:00 Introduction to Running Journey02:49 Common Mistakes New Runners Make09:51 Nutrition and Fuelling for Running13:12 The Importance of Recovery17:04 Advice for New Runners21:30 Motivation and Setting Goals25:34 The Power of Community in Running30:38 Tracking Progress and Motivation32:17 Transformative Impact of Running43:44 Key Takeaways for New Runners

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 complicated!), and how building strength has completely transformed my health, my running, and my life as a mom.Here’s what you’ll hear in today’s episode:The top myths about women and strength training (and the truth behind them)Why progressive overload, consistency, and form are the keys to real resultsSurprising stats on how strength training impacts metabolism, bone health, and injury preventionHow lifting weights has made me a stronger runner and a stronger momSimple steps to get started with strength training todayLinks/Resources:Apply for Private Coaching Get 25% off Organika with Code RHIAMARTINE25Connect with Rhia on InstagramTimestamps:03:38 Common Myths About Strength Training11:48 Understanding Progressive Overload18:10 The Importance of Consistency22:33 Benefits of Strength Training for Women27:58 Key Takeaways for Starting Strength Training

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 obsessively logging every meal.We also dive into the mental health benefits of mindful eating, bust common macro misconceptions, and discuss the role of periodic check-ins to keep you on track long-term.If you’ve been wondering how to enjoy food freely without losing your progress, this episode is for you — and I share how my Macro Momentum Method coaching program helps women do exactly that.What you’ll learn in this episode:Why tracking is a tool, not a life sentenceSigns you’re ready to transition to mindful eatingHow to maintain results without obsessively logging foodThe mental health benefits of intuitive and mindful eatingWhen periodic tracking can support long-term successResources & Links:Join the Macro Momentum MethodGet 25% off Organika with code RHIAMARTINE25Connect with me on InstagramTimestamps:00:00 Introduction to Mindful Eating and Macro Tracking02:33 Personal Updates and Life Lessons05:23 Understanding the Purpose of Tracking11:27 When Tracking is Most Beneficial14:18 Debunking Common Macro Myths19:03 Transitioning to Mindful Eating22:53 Strategies for Mindful Eating25:28 Maintaining Results Without Tracking26:14 Conclusion and Program Enrolment

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 fitness phase most women skip: maintenance. We’ll cover why staying in a deficit forever backfires, how reverse dieting to maintenance supports your metabolism and hormones, and how to transition without gaining unnecessary fat. You’ll also learn why cycling through different phases is the secret to long-term results and a stronger, leaner body composition.Resources & Links:🚀⁠ ⁠Join the Macro Momentum Method waitlist⁠⁠ — my 6-week group coaching program designed to help you fuel for performance and physique goals. Next round starts at the end of September!💪 Follow me on Instagram ⁠⁠@rhiahamel⁠ ⁠for daily tips on fitness, nutrition, and strong motherhood.🚀⁠⁠Get 25% off Organika with code RHIAMARTINE25

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 this episode of The Strong Moms Club, I’m breaking down exactly how to make running work with your goals, not against them. You’ll learn:✅ Why the “running eats muscle” myth isn’t true✅ The nutrition mistakes that actually do lead to muscle loss✅ How much protein you really need to maintain lean muscle✅ Fueling strategies for before, during, and after runs✅ The best way to balance strength training with high mileageBy the end, you’ll have a clear formula for running without losing muscle so you can feel strong, fit, and confident in your hybrid athlete era. Resources & Links:📘 ⁠Download my free Fuel to Perform guide⁠ — learn how to fuel before, during, and after workouts to train harder, recover faster, and see results.🚀 ⁠Join the Macro Momentum Method waitlist⁠ — my 6-week group coaching program designed to help you fuel for performance and physique goals. Next round starts at the end of September!💪 Follow me on Instagram ⁠@rhiahamel⁠ for daily tips on fitness, nutrition, and strong motherhood.Timestamps:[00:00] Intro & episode focus[02:15] Why strength comes before running[05:30] Busting the “running eats muscle” myth[08:45] Fueling & protein for muscle maintenance[12:00] How to fuel during runs[15:30] Strength training to support running[18:45] Balancing goals & training seasons[22:00] Key takeaways & resources

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 foundation matters first — fueling properly, walking, and building strength.From there, you’ll learn how to move into a fat loss phase without burning out, and then transition into performance training to build muscle, confidence, and long-term sustainability. Along the way, Rhia shares her own postpartum journey, client stories, and the science behind why this phased approach works.Whether you’re coming off a summer of enjoying life and needing to reset, or you’re starting fresh on your fitness journey, this episode will give you clarity and direction to finally stop spinning your wheels.Key Takeaways:-Why skipping the foundation keeps you stuck in the cycle of dieting and frustration.-How eating at maintenance first can actually trigger fat loss and body recomposition.-The right size calorie deficit for sustainable results (hint: it’s smaller than you think).-Why protein is non-negotiable if you want to look lean and toned.-The role of strength training vs cardio in fat loss.-How walking and lifting lay the groundwork for running and performance later.-What to expect in each phase: foundation, fat loss, performance.-Why recovery, sleep, and fueling are just as important as training.-Fitness isn’t about quick fixes — it’s a long-term journey built in phases.Links:Private CoachingMacro Momentum Method25% off Organika with code RHIAMARTINE25Chapters:00:00 – Welcome Back + Summer Reflections06:30 – Phase 1: Building the Foundation14:15 – Phase 2: Smart Fat Loss That Lasts23:00 – Phase 3: Performance Training & Next-Level Fitness32:00 – Outro + How to Work With RhiaKeywords:women’s fitness, fat loss for moms, how to get toned, beginner workout plan, sustainable weight loss, strength training for women, macros, fitness journey, postpartum fitness, building muscle, metabolism reset

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 habit each week, so you can ease back into structure without the pressure, burnout, or extremes.Here’s what we cover:Why summer isn’t a setback and how to shift your mindsetThe exact 4-week habit framework I recommend in AugustHow to prioritize protein without tracking everything you eatDaily movement tips that don’t require more time or motivationWhy strength training just 2x/week is a total game-changerHow to use August to set up serious momentum for fallWhether you’ve been winging it or just need a push to feel like yourself again, this episode gives you the structure to rebuild your routine and feel strong, energized, and in control heading into September.Links/Resources:Grab the Free August Reset Plan PDF Apply for private coachingJoin the Macro Momentum Method waitlistGet 25% off Organika with code RHIAMARTINE25Timestamps:[00:00] Introduction: Welcome to the Strong Moms Club[01:15] Embracing the Summer Season [03:30] Reframing Summer as a Season of Growth [06:00] Week 1: Prioritizing Protein [09:45] Week 2: Increasing Daily Movement [13:20] Week 3: Introducing Strength Training [17:00] Week 4: Setting September Goals [20:30] Conclusion: Building Momentum for Fall

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 results. Rhia shares real-life strategies, her personal experience training in a calorie deficit, and why shifting your focus from aesthetics to performance can totally transform your energy, consistency, and long-term success.If you’ve been feeling tired, stuck, or like your workouts aren’t paying off, this one’s for you.What you'll learn:✔️ Why nutrition is essential for workout performance and recovery✔️ What to eat before, during, and after your workouts✔️ The importance of carbs + protein for energy and muscle repair✔️ How training in a deficit impacts your performance✔️ Smart fueling tips if you’re chasing strength, endurance, or fat loss✔️ How a performance-based focus makes nutrition feel less stressfulResources and Discounts Mentioned:🎁 Grab the free Fuel to Perform guide 📲 Follow Rhia on Instagram 💻 Apply for coaching 🤑 $10 off Groceries🤑 25% off Organika with code RHIAMARTINE25Timestamps:00:00 – Nutrition and Performance: The Essential Connection03:14 – The Importance of Nutrition Phases06:08 – Fueling Strategies for Workouts10:07 – Pre-Workout Nutrition: What to Eat20:04 – During and Post-Workout Nutrition Essentials28:10 – Coaching for Performance: A Holistic Approach31:43 – Episode Wrap-Up & Free ResourceKeywords: nutrition, performance, strength training, running fuel, fueling strategies, healthy eating, pre-workout carbs, post-workout recovery, athletic performance, workout nutrition, women’s fitness, training in a deficit, hybrid coaching, nutrition for endurance

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 features that matter most if you’re serious about improving your running and maximizing your time.This episode is for you if you..Are training for a race and need a more reliable running watchLove data but want it to be useful, not overwhelmingWant to understand your recovery, stress, and training load betterAre a mom trying to balance workouts with life, and want your gear to work with youThis isn’t just a tech review—it’s a practical, data-driven breakdown for runners and active moms who want tools that actually support their training goals, recovery, and daily energy.In This Episode, You’ll Learn:Why Garmin’s battery life is a game-changer for long-distance runners and busy momsHow the Garmin Forerunner 265’s running metrics like cadence, stride length, and heart rate zones can help prevent injury and boost performanceThe difference between Garmin vs Apple Watch for fitness trackingHow VO2 max, lactate threshold, and fitness age can help you train smarter—not harderWhy Garmin’s sleep tracking and Body Battery features are so helpful for recovery and energy management Timestamps:[01:33] Why Rhia ditched her Apple Watch after her marathon scare[04:11] The shocking difference in battery life between Apple and Garmin[06:10] Real-time running metrics that actually help you improve[10:06] What VO2 max and lactate threshold mean—and why they matter for runners[15:23] Recovery data and how to use it to avoid burnout[21:18] Sleep scores and daily readiness for moms juggling a lot[25:33] Final verdict: Who Garmin is best for (and who might stick with Apple)Links:25% off Organika with code RHIAMARTINE25Coaching Waitlist Rhias Instagram

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 constant chase for smaller.I’m breaking down why this kind of content is toxic, how it impacts your physical and mental health, and why the obsession with thinness doesn’t actually lead to feeling strong, energized, or confident. We'll also talk about what to focus on instead—like building a routine and body that supports your life, your energy, your hormones, and your joy.Whether you're in a season of rebuilding your health or simply tired of the toxic messages online, this episode is your reminder that real wellness feels good, not like punishment.What You’ll Learn:✨ What SkinnyTok is and why it’s everywhere right now🚩 The red flags hiding behind “clean eating” and “discipline”🧠 How chasing aesthetics alone can damage your mindset and your metabolism💪 Why strength, energy, and performance are better long-term goals🍽️ How macro tracking can be done in a non-restrictive, empowering way🌿 Why sustainability matters: you can’t maintain results from a lifestyle you hate❤️ How to rebuild a positive, joyful relationship with food and your bodyLinks + Resources:→ 25% off Organika with code RHIAMARTINE25→ Follow Rhia on Instagram→ Learn more about coaching & programsIf you loved this episode, don’t forget to leave a review and share it with another strong mom who’s ready to ditch the extremes and build real, lasting health.

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 goal. From pacing tips to nutrition insights and post-race recovery, Rhia breaks down what worked, what she learned, and how you can apply these lessons to your own running journey. Plus, she announces the launch of her brand-new running program, Runway to Race Day, designed to help you become a more confident, capable runner.Whether you're a seasoned runner chasing a PR or someone thinking about signing up for your first race, this episode is packed with motivation and practical advice to get you across the finish line.⁠Join Runway to Race Day⁠Discount Codes:⁠25% off Organika with code RHIAMARTINE25$10 off grocery deliveryConnect with Rhia:Instagram: ⁠@rhiahamel⁠Website: ⁠rhiahamel.com⁠Episode Timestamps:00:00 - Personal Best and Race Day Excitement02:53 - Training Journey and Consistency05:52 - Race Day Preparation and Strategy11:46 - Race Experience and Pacing Tips19:05 - Post-Race Reflections and Recovery25:56 - Training Changes and Nutrition Insights33:02 - Encouragement for New Runners and Program LaunchRate, Review & Follow:If you loved this episode, please share it with your fellow running moms and leave a review on your favourite podcast platform. Your support helps The Strong Moms Club reach more listeners and inspire more women to hit their goals!

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 changes. Beyond just fat loss or physical goals, your motivation should connect to something meaningful in your life—whether it’s confidence, energy, setting an example for your kids, or personal growth. Rhia also provides practical homework to help you reflect on your personal motivations and create a sustainable, fulfilling fitness journey.What You’ll Learn in This Episode:💡 Why finding your deeper why is key to long-term motivation🧠 How mindset plays a crucial role in your fitness journey✨ The importance of reflecting on past successes to stay inspired🏆 How defining your goals beyond physical appearance leads to greater fulfillment💪 The emotional and lifestyle benefits of achieving your fitness goals🚀 Why setting new goals keeps your motivation high after reaching milestonesYour Homework:Take a moment to reflect and define your why for pursuing fitness. What does achieving your goals really mean for you? How will it impact your life? Write it down and remind yourself of it often—especially on the tough days.👉 If this episode resonated with you, share it with a fellow mom who could use some motivation! And don’t forget to subscribe to The Strong Moms Club Podcast for more tips on fitness, mindset, and living a strong, healthy life.Links✨ Follow Rhia on IG✨ Follow SMC on IG✨ Join the EmpowerHer waitlist✨ Join my running program waitlist

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 healthResources & 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 weekBy 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 InstagramRhias InstagramSMC instagramDiscount codes: 25% off Organika with code RHIAMARTINE25$15 off Rebelstork with code RHIA15 Fave Products Related to This Episode:Usborne memory matching gameUsborne play doh bookCheerio activity bookToddler rain suitToddler 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 Codes25% 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 Codes25% off your first RITUAL order with code STRONGMOMS15% off an annual NaturalCycles plan & free NC thermometer with code RHIAHAMEL

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 training plan, understanding heart rate zones, and the significance of proper footwear. Rhia also emphasizes the challenges of running with a stroller, the necessity of gradual distance building, and the role of nutrition in training. She reflects on the mental toughness required to push through difficult moments and the importance of setting goals. Ultimately, Rhia gives tangible tips to go from couch to 21.1km and encourages listeners to pursue their fitness goals, highlighting the transformative power of commitment and consistency. Click here for more info on my private coaching program, EmpowerHER Discount Code Links⁠⁠⁠ 25% off your first RITUAL order with code STRONGMOMS ⁠15% off Rebelstork with code RHIA15⁠ 15% off an annual Natural Cycles plan & a free NC thermometer with code RHIAHAMEL Resources from This Episode 80/20 Running Book  Honey packets for run carbs Organika Electrolytes Half Marathon Finish Time Pace Chart Instagram ⁠⁠SMC Instagram⁠⁠ ⁠⁠Rhias Instagram⁠

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 episode of the Strong Moms Club podcast, Erin Sowerby Greene shares her deeply personal journey of navigating late term pregnancy loss with her first daughter, Briar. She discusses the challenges of medical care during her pregnancy, the importance of community support, and the outreach projects her and her partner have initiated to help other families experiencing loss. Erin emphasizes the need for emotional validation and the significance of open communication in grief, while also highlighting the often overlooked experiences of both birthing parents and their partners in the grieving process. Through her story, she aims to provide insights and support for families facing similar challenges, as well as educate others on how they can best support loved ones walking these paths. Resources from This Episode Erins Pregnancy/Infant Loss Resource Document The Butterfly Run Community Nanaimo Hospice Services Instagram Erins Instagram ⁠SMC Instagram⁠ ⁠Rhias Instagram⁠

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, and understanding the complexities of sleep, feeding, and screen time. Sharing insights from her own experiences and those of listeners, encouraging moms to trust their instincts and embrace the journey of motherhood. Discount Code Links ⁠⁠⁠$10 off Instacart with code RBELAND1CC15B⁠⁠⁠  ⁠⁠25% off Organika with code RHIAMARTINE25⁠⁠ 15% off Rebelstork with code RHIA15 Resources from This Episode Expecting Better Book TCB Newborn Online Sleep Course Breastfeeding Online Course Solid Starts App Instagram ⁠SMC Instagram⁠ ⁠Rhias Instagram⁠

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 on the significance of self-care and solo time for moms, as well as the pressures of parenting choices in the age of social media. Paige shares her experiences and insights on navigating motherhood unapologetically while fostering connections with other moms. Links Paiges Instagram SMC Instagram Rhias Instagram Discount Code Links ⁠25% off Organika with code RHIAMARTINE25⁠ ⁠$10 off Instacart with code RBELAND1CC15B⁠

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 living. The conversation covers the importance of understanding hormonal health, the effects of toxins in everyday products, and practical tips for making the switch to a healthier lifestyle. All while emphasizing the need for balance and grace in the transition to non-toxic living, encouraging listeners to take gradual steps towards reducing their toxic exposure. Keywords: non-toxic living, hormone health, infertility, toxic exposure, healthy lifestyle, clean products, wellness, motherhood, environmental health, self-care Links Tracis Instagram Switch Natural App SMC Instagram Rhias Instagram Discount Code Links 25% off Organika with code RHIAMARTINE25 $10 off Instacart with code RBELAND1CC15B

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 highlights the long-term benefits of a balanced approach to health and fitness and focusing on the process rather than just the results. Mastering Macros is a 6-week online group program designed specifically for women who are committed to their fitness but need a strategic approach to nutrition.  It isn’t just about tracking calories—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. Enrolment closes TONIGHT, Monday September 16th, at midnight. Register Today Before Doors Close

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 understanding macronutrients and balancing them according to individual needs and goals. MASTERING MACROS My group nutrition coaching program, Mastering Macros, is open for fall enrolment! This program is designed to take all the guesswork out of nutrition and provide you with the tools and guidance you need to finally see results. It’s perfect for women who are already putting in the work when it comes to exercise and an active lifestyle, but need that education and support to align their nutrition and truly transform their bodies.  We focus on education, sustainable changes, and making the process easy and enjoyable—because let’s be honest, who wants to eat like a bodybuilder or feel deprived all the time? We’re kicking things off on September 16th,  so if you’re ready to level up your nutrition and see real progress, head to the show notes for the registration and info link! Info & Registration Here Additional Links My Coaching Instagram Podcast Instagram

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 sticking to your healthy routine easy this summer.  Links:

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 million summer plans on the calendar.   This episode is especially for you busy moms out there who juggle kids, jobs, and everything else life throws your way, and feel like weight loss is too hard to fit in.  We’re keeping it stupid simple y’all. 

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 tracking progress while feeling optimistic! Setting realistic expectations and effectively measuring progress in ways that feel good and motivating to you are essential components of a successful fat loss journey. By understanding that progress is not always linear and embracing sustainable lifestyle changes, you can navigate the path to your goals with confidence and make the process a lot more enjoyable.  Remember, the journey to fat loss is not just about reaching a number on the scale; it's about embracing a healthier lifestyle and feeling your best every step of the way.  LINKS: My IG: https://www.instagram.com/rhiahamel/ Private Coaching Info & Waitlist: https://www.wellwithinfitnessandnutrition.com/privatecoaching Happy Scale App: https://happyscale.com/ Podcast Ep "How to get toned": https://podcasters.spotify.com/pod/show/strongmomsclub/episodes/So-You-Want-to-Get-Toned--What-Getting-Toned-Really-Means-and-How-to-Actually-Achieve-it-e2c5gfv/a-aad9ji6 Podcast Ep "5 Mistakes Holding You Back from Weight Loss": https://podcasters.spotify.com/pod/show/strongmomsclub/episodes/5-Mistakes-Holding-You-Back-From-Weight-Loss-And-How-to-Fix-Them-e29r31e/a-aad9ji6

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 habits and give a ton of ideas on ways you can modify your habits to adapt to the never ending schedule shifts that come with being a mom. Links: My Private Coaching: https://www.wellwithinfitnessandnutrition.com/privatecoaching My IG: https: //www.instagram.com/rhiahamel/

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 improve their pelvic floor problems, build a stronger pelvic floor + core, and thrive through pregnancy, birth, postpartum, and menopause.  In this episode of the Strong Moms Club podcast, we talk about how she landed in the field of pelvic floor physiotherapy and why she is so passionate about it, when she suggests women seek pelvic floor therapy, pelvic floor issues that moms commonly face after pregnancy, and how can these impact their daily life and their fitness goals.  We also discuss birth planning and the most important aspect of it, along with C-section recovery, the role the pelvic floor plays in maintaining overall core strength, and so much more.  If you have every had or are ever planning to have a baby, this is SUCH a valuable conversation to listen to.   LINKS: My Instagram: https://www.instagram.com/rhiahamel/ Aliyas Instagram: https://www.instagram.com/boxwellnessco/ Before Birth 6-week virtual workshop series [starts April 10th]: https://learn.boxwellness.co/courses/beforebirthspring2024 The Pelvic Floor Mobility Program: https://learn.boxwellness.co/courses/mobility Self-paced mini-courses Prep for Birth: https://learn.boxwellness.co/courses/birth Prep for Postpartum: https://learn.boxwellness.co/courses/postpartum Aliyas Podcast: The Not Your Mother's Pelvic Floor Podcast

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 👉🏼 to feeling energized, optimistic, and confident in their ability to lose the weight and build the toned body they’ve been dreaming of!  While still enjoying the meals, snacks, and treats they love and not seeing food as the enemy in their fat loss journey! In this episode I share audio from one of the weekly video coaching calls in my last round of the program! In these weekly calls I review everyones check in forms from the week and answer any questions or review common themes. This call we chatted about things like protein supplements vs whole food protein sources, how to support your body and goals while you're sick or injured, all or nothing mindset around including fun foods in your diet, and so much more. To register for my next round of Mastering Macros that is starting on March 18th, head to the link below! 👇🏼 https://www.wellwithinfitnessandnutrition.com/masteringmacros

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 learn how you can get out of the dieting cycle and instead start optimizing your metabolism and start losing fat and building muscle while still eating the foods you love, this episode is for you! If you're ready to take it one step further and actually get into action on learning and implementing balanced nutrition, with customized macro targets made for your body and goals, my group nutrition coaching program, Mastering Macros, is exactly what you need and its open for enrolment right now! Mastering Macros Info & Registration: https://www.wellwithinfitnessandnutrition.com/masteringmacros My IG: https://www.instagram.com/rhiahamel/

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 sourdough technique, and everything I've learned about starting a produce Garden in a small space and on a budget. 

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 gives some tangible tips on starting up a manifestation and meditation practice within an unpredictable mom life schedule. We also chat about the examples we set for our kids through our own self care practices, the shifts we have seen in the world over the last decade and what they mean for future generations, and all about letting go of expectations and people pleasing and instead leaning into your intuition and authenticity. LINKS: Mollys IG: https://www.instagram.com/mollylovesmornings/ Wild Minds App: https://www.instagram.com/wildmindsmeditate/ My IG: https://www.instagram.com/rhiahamel/

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: https://www.wellwithinfitnessandnutrition.com/macroconsultations Private Coaching Waitlist: https://www.wellwithinfitnessandnutrition.com/privatecoaching Mastering Macros Waitlist: https://www.wellwithinfitnessandnutrition.com/masteringmacros

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 and I both talk about our own (and very different) troubled relationships with alcohol, what ultimately led us to choosing the alcohol-free lifestyle, the challenges we faced along the way, and advice to those in the beginning of their journeys. LINKS: Shannons IG: https://www.instagram.com/mommydoesnotneedwine/ Shannons Website: https://mommydoesnotneedwine.com/ This Naked Mind Book: https://amzn.to/3OkBxof My IG: https://www.instagram.com/rhiahamel/ INE+ Nutrition: https://inenutrition.com/collections/all-product *Code RHIA10 for 10% off your order expires January 31st 2024 *

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 body back after babies. LINKS: Private Coaching: https://www.wellwithinfitnessandnutrition.com/privatecoaching My IG: https://www.instagram.com/rhiahamel/ INE+ Nutrition: https://inenutrition.com/collections/all-product *use code RHIA10 at checkout for 10% off your order* (discount code will be expiring January 31st!) Join my Mailing List: https://www.wellwithinfitnessandnutrition.com/mailinglist

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 them when it comes to crushing our own goals, no matter how big or small they are. If you don't feel fired up after this, idk what to tell ya 🤪 LINKS: Private Coaching: https://www.wellwithinfitnessandnutrition.com/privatecoaching My IG: https://www.instagram.com/rhiahamel/