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...

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 activitie...

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...

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...

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, nut...

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 emphas...

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 navigatin...

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 exp...

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 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...

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 p...

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 grou...

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 ther...

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 progre...

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 sche...

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 pregnanc...

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 to...

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...

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 an...

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 unpredicta...

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.wellwi...

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...

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/priva...

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&#...