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 r...

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...

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 strengt...

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 here ⁠ Get 30% off Good Protein with code RHIAH30 Takeaways Nutrition should simplify your li...

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...

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 focus...

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...

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 motiv...

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...

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 lif...

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...

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, ho...

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 go...

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 ho...

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 wh...

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,...

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...

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...

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, wha...

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 meanin...

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, a...

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 wit...

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 h...

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 nutr...

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 Ma...