Rachel's Strong Girls Squad

Still waiting for it to feel easy?That’s your problem.In this episode, I’m breaking down why “easy” isn’t the goal, and how raising your floor is the key to getting stronger, leaner, and actually seeing results.Follow Rachel on IG

In this episode of the Strong Girls Squad Podcast, we’re flipping one of the most common fat loss beliefs on its head: that losing weight means eating less.Because what if the opposite was actually more effective?We break down how food volume, energy density, and simple meal structure can help you feel fuller, more satisfied, and still support fat loss without tracking every bite or cutting out entire food groups.Follow Rachel on Instagram

Breaking the Diet Cycle & Building a Lifestyle That Actually WorksIn this episode, I break down why diets don’t work especially for women in their 40s, and what to do instead. We’re talking diet culture, sustainable fat loss, strength training, and how to build habits that actually last through real life (not just perfect weeks).If you’re navigating perimenopause, struggling with consistency, or tired of the all-or-nothing cycle....this is for you.Follow Rach on IG here!

In this episode, we unpack why so many women can stay consistent with training but struggle with food, especially around stress, busy schedules, and evenings.We cover gut health, hormones, protein, fat loss, and how to eat for energy, performance, and real life without cutting out the things you enjoy.If you want results that actually last, this is where to start.

Most women who come to me have lost weight before.Slimming World. Weight Watchers. Calorie counting.And yet… they’re back at square one.This episode isn’t about bashing dieting groups. It’s about understanding why the cycle keeps repeating, and why it’s not a willpower problem.We’re talking aggressive deficits, muscle loss, hunger hormones, weight regain, and the identity damage that comes from starting over again and again.If you’re tired of external rules and ready to actually understand protein, portions, muscle, and what sustainable fat loss really looks like ....this one’s for you.Stop dieting. Start understanding.Rachel Howard Strength BeyondBook a call

With MarielYou don’t need a perfect week to make progress.You don’t need uninterrupted routine.You don’t need ideal conditions.You don’t need everything to calm down first.In this episode of the Strong Girls Squad Podcast, we’re talking about the all-or-nothing mindset that keeps so many women stuck - waiting for the “right time” to train, to focus, to commit.Life is busy. Work is demanding. Travel happens. Schedules get disrupted. Gyms aren’t always ideal. Energy fluctuates.That doesn’t mean progress stops.If you’re driven in your career but feel like life constantly disrupts your training, this episode will shift your perspective.Mariel's closing thoughts: Travel taught me that strength isn’t about perfect routines or familiar gyms. It’s about walking into unfamiliar spaces and trusting yourself anyway. The language, people, and environment are different. And you show up anyway. That’s where confidence is built. Not in control, but in adaptation. If you want to grow, stop waiting for ideal conditions. Put yourself somewhere that stretches you. Discomfort doesn’t weaken you. It reveals you.Rachel

Busy job. Poor sleep. Living off coffee. A glass (or two) of wine at night.And suddenly Instagram says your belly fat is “cortisol.”So… is it actually your hormones?In this episode, I share the science (and my own high-stress event manager days) to explain why stress doesn’t directly cause belly fat, but your behaviours might.Strength First Approach to FatlossRachel on Instagram

In this episode, I’m breaking down what real strength, muscle gain and fat loss actually look like in real life - especially for women over 40 juggling careers, kids, stress, travel and hormones.We’re talking:why progress feels painfully slow at firstwhat really happens in the first 3–9 monthswhy plateaus are normal (and not failure)why apps and PBs don’t tell the full storyand the honest timeline for building a strong, athletic bodyNo detoxes.No 12-week miracles.Online CoachingFollow me here

Unpopular opinion: You aren’t the main character of everyone else’s workout. That ‘judgment’ you feel? It’s just your own insecurity projected onto a stranger who is actually just trying to remember if they locked their car.In this episode, we’re deconstructing:The "Useless Data" Trap: Why two people doing the same row are actually training completely different things.My Powerlifting Failure: How I let comparison ruin a progress phase because I was too busy looking at people who weren't chasing my goal.Output vs. Effort: Why your "slow" pace or home workout is just as valid as the person next to you.Q&A: How to be "kind but not soft" with your consistency and why your home workouts 100% "count."Stop using someone else’s context to judge your own results. It’s time to stop the spiral and start trusting your process

We all hear “just be kind to yourself”… but what if the way you treat yourself in the name of self-care is actually the thing holding you back?In this episode, I dig into the darker side of self-compassion... the moments where comfort becomes avoidance, “kindness” becomes sabotage, and the soft excuses we give ourselves slowly pull us further away from who we want to be.I’ll cover:• the difference between comfort and true self-care• how “being kind to yourself” can turn into self-destruction• why December is the easiest month to lose yourself• the simple 3-question filter that keeps you honest• how to practise compassion without letting yourself downIf you’ve ever used self-care as a shield or a justification… this episode will hit home in the best possible way.Rachel's Strong Girls SquadOnline Coaching

In this episode, Nic shares the mindset that transformed his life - starting with taking complete ownership of his journey. From weight loss to fitness to personal growth, he breaks down why personal responsibility is the foundation of real progress.Nic explains how support systems help, but the real change happens when you decide to show up for yourself. He also reveals why keeping things simple is often the most powerful strategy for self-improvement.If you’re looking for motivation, clarity, and a no-nonsense approach to getting better, this conversation is for you.Rachel on IGStrength Beyond The SurfaceOnline Coaching with Rachel Nic's Running Coach

I used to think that wanting to look good was a bad thing - that real strength came only from performance goals. But I’ve learned that the two can coexist.In this episode, I talk about finding balance between strength and aesthetics, what injury taught me about self-acceptance, and the research behind consistent training, effort, and muscle growth.A reminder that you can love your body for what it can do and how it looks.www.strengthbeyondthesurface.comFollow Rachel on Instagram

In this episode I open up about my journey from feeling insecure and inactive to becoming a confident personal trainer and fitness advocate. I share my struggles with weight, body image, and disordered eating, and explains how strength training, discipline, and a commitment to self-improvement transformed both my body and mind.My empowering insights on:Overcoming fear and self-doubtFinding sustainable health and nutrition habitsBuilding mental and physical strengthTurning effort into lasting transformationWhether you’re on your own health journey or looking for motivation to start, this episode is packed with lessons on resilience, empowerment, and the power of discipline.www.strengthbeyondthesurface.comRachel's Strong Girls Squad

You’ve spent months trying to “get back on track”…but motivation fades, life gets busy, and you end up starting again.....againWhat if this time, you didn’t start alone?What if this time, you had a plan, a coach, and a squad that’s got your back?Starting Monday 3rd November 2025https://www.strengthbeyondthesurface.com/6-weeks-with-the-strong-girls-squad/

Online Vs In-person coachingWhen I first joined the gym, my personal trainer was my rock...until I realised I couldn’t train without him. In this episode, I share how relying on a PT can sometimes limit your confidence, why online coaching helped me take back control, and how to know which approach is actually right for you.If you’ve ever wondered whether you’re really building independence in the gym, this one’s for you.-----Coached by Rachel Strength Beyond The Surface

Why do we assume a married woman going on holiday alone means her relationship is failing? In this episode, I share my solo travel journey - from Magaluf to Ibiza - and how each trip has been like another rep in the gym, building strength, resilience, and self-belief. If you’ve ever been too scared to travel solo, go to dinner by yourself, or even walk into the gym alone, this episode will show you why doing things on your own might be the most powerful choice you ever make.Online Coaching: Strong Girls SquadFollow Rachel on Instagram

In this episode, I sit down in the stylist’s chair while my hairdresser Lisa and I get mic'd up for some fitness-y Would You Rather questions. From asking if CrossFit is more fitness or cult, to debating bums and biceps, it’s just two women chatting, laughing, and not taking things too seriously.Grab your headphones (and maybe a protein shake) and join us for some easy, lighthearted fun.Rachel's String Girls SquadHair By Lisa Marie

Turn setbacks into strength.Injury is never part of the plan, but if you train long enough, it’s guaranteed to happen. The real challenge isn’t just the physical pain, it’s the mental battle: the frustration, the loss of progress, and the fear that you’ll never get back to where you were.In this episode, I share the truth about training through injury and the mindset shifts that helped me not just recover, but grow stronger:How to stay positive during injury recovery without faking itThe mindset strategies that turn setbacks into progressWhy controlling nutrition, sleep, and “what you can do” matters more than everReal client stories on handling injury, frustration, and bouncing backWhether you’re dealing with a gym injury, recovering from a setback, or just want to prepare your training mindset for the future, this episode will give you tools, perspective, and maybe even a little motivation to keep going.Because the truth is: recovery is more mental than physical....and with the right mindset, every setback can make you stronger.Online Coaching: Strong Girls SquadFollow Rachel on Instagram

You’ve been told motivation is everything...but what if that’s not true?In this episode, I share the real reason motivation fades, and why discipline and imperfect action are what truly move you forward. I’ll tell you about how my own recent struggles with injuries have shown that imperfect effort can be turned into some of the best progress.You’ll also discover:Why motivation dips are completely normal.How to build momentum when you don’t feel like it.The role of Atomic Habits and “imperfect action” in creating real change.Practical tools to stop self-sabotage and rebuild structure.How to choose goals that actually keep you moving.Whether you’re a busy parent, a professional, or just feeling flat with the change of seasons - this episode might just change how you see motivation forever.Online Coaching: Strength Beyond The Surface

The final part of this mini podcast series to help my online clients set themselves up for success. Not yet a client? Apply Here

You can know exactly what to do in the gym and in the kitchen, but knowledge alone won’t get you results.In this episode, I dive into the power of accountability - why having support, check-ins, and guidance is the missing link between knowing and doing.If you’ve just joined the Strong Girls Squad online coaching, this episode is essential listening. Get ready to understand why your coaching isn’t just a plan - it’s a partnership that keeps you moving forward, even in the toughest weeks.www.strengthbeyondthesurface.comMy 90 day foundation programme

Just signed up for online coaching and feeling nervous about stepping into the gym? You’re not alone and this episode is made just for you.I share my own journey from gym anxiety to confidence, real client stories, and practical tips to help you stop comparing yourself, manage fear, and walk into any gym knowing exactly what to do.By the end, you’ll feel prepared, capable, and ready to start your Strong Girls Squad journey with confidence.

Are you tired of random workouts that don’t seem to make a difference? In this episode, I'm talking about why winging it in the gym rarely leads to real results and how a structured, smart training plan changes everything.Perfect for new clients starting their journey, this episode will help you feel prepared, confident, and ready to get the most out of your workouts.www.strengthbeyondthesurface.com

Most women I work with don’t eat enough and it’s the number one thing holding them back from getting stronger and losing fat.In this episode, I break down the nutrition basics every woman over 40 needs to understand if you want to build strength, change your body composition, and finally feel confident in your body.Here’s what we cover:Why protein is your secret weapon (for muscle, fat loss, and more).The truth about carbs and fats and why you don’t need to fear them.Why under-eating slows both fat loss and strength gains.The difference between weight loss, fat loss, and body composition.My own story of giving up sugar, losing weight but still hating my body and what actually worked.The truth about processed foods and why some can actually help.A simple formula for building balanced, satisfying meals (with real-life examples).If you’ve been stuck eating less, avoiding “bad” foods, or confused about how to fuel your workouts, this episode will give you the clarity and confidence you need.www.strengthbeyondthesurface.com

Welcome to the first episode of the Strong Foundations mini-series! In this episode, we’re tackling mindset - the most underappreciated aspect of fitness and fat loss.Forget quick fixes and fad diets. Real, lasting results come from consistency, self-compassion, and a healthy approach to your journey. We’ll dive into why progress isn’t linear, how your expectations shape your reality, and how to celebrate small wins without resenting the process.You’ll learn how to:Reframe the way you think about dieting and fitnessBuild self-compassion that actually helps you succeedWork with yourself instead of against yourselfStop chasing perfection and start appreciating progressThis episode is perfect for anyone tired of fad diets and ready to build strength, confidence, and a mindset that supports long-term results.www.strengthbeyondthesurface.com

This is the first of my monthly Q&A episode - answering client questions.This month we cover....Different barbellsTraining for aestheticsHaving a coach myselfDo men and women need to train differently?Training splitsMotivationSore muscles DOMSTo find out more about my online coaching programme:https://www.strengthbeyondthesurface.com/the-90-day-foundation-programme/

Thinking online coaching is just PT over Zoom? Think again. In this episode, I break down the real differences between 1:1 personal training and online coaching, share my own journey from relying on a PT to thriving with an online programme, and explain how online coaching can give you structure, accountability, and results, without being tied to a gym schedule.If you’ve ever struggled to stay consistent, feel confident in the gym, or want a training plan that adapts to you, this episode might just change your perspective on online coaching.www.strengthbeyondthesurface.com

“Can I Get Strong Without Getting Bulky?”You’ve been told lifting makes women bulky, but the science says otherwise. In this episode, I break down hormones, muscle myths, and why strength training won’t make you big, but it will change your life. --Don't forget to share, rate and review the podcast - thank you pleaseFollow me on instagram @rachel_howard_strength_beyond www.strengthbeyondthesurface.com

This isn’t about SMART goals, to-do lists or ticking boxes. It’s about building a life that actually feels good to wake up to.In this episode, I walk you through how goal setting can become the map to the life you actually want ....not the life you think you "should" be chasing.I’ll take you through the exact steps I’ve used not just with my clients, but in my own journey:From powerlifting out of spite (thanks to one very sexist job interview)To finally hitting my calorie goals after years of excusesTo treating my business like the serious success it’s becomingYou’ll learn how to:Set goals that actually mean somethingBreak them down in a way that’s not overwhelminMake a plan you can actually stick to - even on your busiest weeksAnd hold yourself accountable without needing to be perfectIf you’ve ever felt like you’re drifting, coasting, or constantly starting over... this episode might just shift something in you.--Don't forget to share, rate and review the podcast - thank you please Coaching OptionsFollow me on instagram @rachel_howard_strength_beyond

What happens when you combine in-person training with a personalised plan and full support between sessions?In this episode, you'll hear directly from Jean, one of my amazing clients who’s followed my Hybrid Coaching programme for the past year. She opens up about building strength, changing her body, and — most importantly — finally feeling in control of her fitness journey.Her voice note is honest, heartfelt, and a perfect reminder that it’s never too late to start.

Are you stuck in the mindset that more workouts, more cardio, and more effort equals more results? In this episode, I’m sharing the hard lessons I learned when I pushed my training too far, and how doing less helped me see better results.We’ll break down 5 myths that keep so many women (especially in their 40s) spinning their wheels with no progress:Why you don’t need to train more to lose fatWhy exhaustion is not a badge of honourWhy cardio isn’t the magic solution for fat lossHow strength training alone can transform your bodyAnd why training smart, intentional training always beats training moreIf you’re feeling burnt out, bloated, or stuck despite working harder than ever, this episode is for you.

Episode 1 – Before We Begin…This wasn’t the podcast I thought I’d be recording. Overwhelmed, emotional, and unsure where to start, I turned to the people who inspire me most...my clients. Their support reminded me why I’m here. This episode is a heartfelt thank you, a behind-the-scenes moment of honesty, and a glimpse of what’s to come. If you’ve ever felt stuck, scared, or not “ready enough,” this one’s for you.