Rachel's Strong Girls Squad

Summer is meant to be enjoyed, but too many women use it as a reason to put their health on hold. If you've ever told yourself, "I'll start again in September," this episode is for you. I'm talking about why summer doesn't have to derail your progress, especially if you're in your 40s or 50s navigating perimenopause. You'll learn how to adapt your routine instead...

Is it just me, or is this heatwave trying to kill me? 🥵 If you're in your 40s and wondering why everyone else seems to be coping while you're melting into the sofa, this episode is for you. No gimmicks. No "just push through." Just practical advice, a few laughs, and the reassurance that you're not imagining it. If you're currently listening with a fan pointed directly a...

If you've ever thought "I'd love to lift weights, but what if I hurt myself?" this episode is for you. In this episode: Why strength training has a surprisingly low injury rate The weird and wonderful ways people actually get injured Why pain and damage aren't always the same thing What my recent back pain taught me Why becoming stronger makes you harder to break How to build...

Food tracking gets a bad reputation, and sometimes it deserves it. But done right, it's one of the most powerful tools you have when your body stops responding the way it used to. I'll walk you through the five best apps, ten practical beginner tips, and the one mindset shift that makes tracking sustainable long-term.

You don’t need to cancel brunch, avoid wine, or spend your weekends tracking every calorie to make progress. In this episode, I’m talking about the real reason so many women feel frustrated on Monday mornings despite “being good” all week. And how to enjoy your weekends without feeling like you’re constantly starting over. Honest, realistic, and zero perfection required.

This episode is for women who want to feel strong, healthy and informed - without feeling judged or pressured into extremes. Re-uploaded due to sound issues

I agreed with some of it… and questioned other parts. But I do think events like this are important and the conversation itself is needed. Overall it was a great event. In this episode I unpack what I took away, what I challenged, and why menopause discussions need more nuance. Rachel Howard Strength Beyond

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...

Breaking the Diet Cycle & Building a Lifestyle That Actually Works In 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...

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 fro...

With Mariel You 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....

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 Fatloss Rachel 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 first what really happens in the first 3–9 months why plateaus are normal (and not failure) why apps and PBs don’t tell the full story and the honest ti...

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...

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 differen...

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 simpl...

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...

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-doubt Finding sust...

You’ve spent months trying to “get back on track”… but motivation fades, life gets busy, and you end up starting again.....again What 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 2025 https://www.strengthbeyondthesurface.com/6-weeks-with-the-strong-girls-squad/

Online Vs In-person coaching When 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 t...

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 yo...

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. Rach...

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 ju...