Strong Moms Club

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

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

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/

Most people quit on their health and fitness related new years goals by the second week of January.. Heres how to NOT be one of those people! In this episode I give 4 tangible tips to help you stay motivated and consistent in pursuit of your goals this year and get real about why sometimes YOU are the problem.. 👀 I also discuss some of the ways I have changed my approach in both my personal health and fitness approach as well as in the way I coach others. LINKS: Coaching Application: https://forms.gle/5oMM8AiPdYvWbF3B8 Coaching Info: https://www.wellwithinfitnessandnutrition.com/privatecoaching My IG: https://www.instagram.com/rhiahamel/ Join my Email List: https://www.wellwithinfitnessandnutrition.com/mailinglist 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!)

In this episode of the Strong Moms Club podcast, I talk all about the energy I'm bringing into 2024! From goals around my health and fitness, business, and life in general, to the actual vibe I want to feel this year. If you're someone who is wanting to be your healthiest and happiest, start reaching your full potential, and show up unapologetically as your most authentic self this year, you're definitely going to relate to this chat! LINKS: Coaching Waitlist: https://forms.gle/PPFBj2g2uAmBAyTdA INE+ Nutrition: https://inenutrition.com/collections/super-greens *Use code RHIA10 at checkout for 10% off your order* My IG: https://www.instagram.com/rhiahamel/

Let's talk how to enjoy the holidays guilt free, without restricting foods OR overindulging on them either. The holidays tend to be a time where we easily overindulge, and end the year not feeling our best.. But it doesn’t have to be this way! You can still enjoy all the foods and treats you love in moderation, without overeating and feeling sick, with the tips I give you in this episode! LINKS: My IG: https://www.instagram.com/wellwithincoaching/ 🎄 DM me "holidays" on IG for a free copy of my Healthy Through the Holidays guide to help you balance your meals this holiday season without needing to bring a scale or restrict foods 🎄 Private Coaching Waitlist: https://forms.gle/apix3iLQ7LNoMcJJ9

Calling all parents wanting to support their relationship with their partner while navigating the chaos of bringing new babies into your family.. In this episode of the Strong Moms Club podcast I chat with Autumn, a mom of 2 boys and relationship counsellor who specializes in helping parents navigate the wild ride of parenting as a team. Autumn gives so many tangible tips for maintaining a healthy relationship with your spouse from pre-conception with your first baby, all the way to bringing your second or third children into your family. She gets real about the individual challenges that moms, dads, and even older children often face when new babies come into the picture, how to effectively navigate them, and the amazing benefits that the whole family can reap when you do. LINKS: Autumns IG: https://www.instagram.com/thenestcounselling_/ Autumns Website: https://www.nestcounselling.ca/ My IG: https://www.instagram.com/wellwithincoaching/ Birch + Fog: https://birchandfog.biz (USE CODE RHIA15 FOR $15 OFF AT CHECKOUT)

In this solo episode of the Strong Moms Club Podcast I chat all things reinventing yourself to actually start living your dream life! If you’re someone who feels a little complacent, unsatisfied, and maybe even stuck in the life you’re living right now, this is for you! Or if you’re someone who is already on the path to achieving your dream life and goals, this might be the little best you need to get there even sooner and more effectively! I give you 3 actionable steps you can take immediately to get on the path of achieving your goals and becoming the successful future self you dream of becoming, including a 3 part prompted journaling activity, so you can start becoming her today! LINKS: My IG: https://www.instagram.com/wellwithincoaching/ My Website: https://www.wellwithinfitnessandnutrition.com/ SMC Merch: https://www.wellwithinfitnessandnutrition.com/strong-moms-club-pod INE+ Nutrition - https://inenutrition.com (USE CODE RHIA10 FOR 10% OFF)

In todays episode of the Strong Moms Club podcast I chat with Kelsey Francis, owner of @dreamtrain sleep. Kelsey is a mom of a 4 year old and 13 month old, and a Certified Sleep Consultant through the Collective of family rest and wellness. She believes that teaching independent sleep is important for moms wellbeing and that it shouldn’t be a cookie cutter approach, and is passionate about working with families to find what fits for their individual needs. In this episode we discuss the different methods of sleep training and how to decide which is best for your family, the controversy around sleep training we see on social media, tips for newborn and toddler sleep, the healths risk of sleep deprivation, and so much more. Links: My Black Friday Sales: https://www.wellwithinfitnessandnutrition.com/black-friday Kelseys IG: https://www.instagram.com/dreamtrainsleep/ Kelseys Website: www.dreamtrainsleep.com LISTENERS DISCOUNT CODE: STRONGMOMSCLUB