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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:
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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 there who juggle kids, jobs, and everything else life throws your way, and feel like weight loss is too hard to fit in.
We’re keeping it stupid simple y’all.
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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 progress in ways that feel good and motivating to you are essential components of a successful fat loss journey. By understanding that progress is not always linear and embracing sustainable lifestyle changes, you can navigate the path to your goals with confidence and make the process a lot more enjoyable.
Remember, the journey to fat loss is not just about reaching a number on the scale; it's about embracing a healthier lifestyle and feeling your best every step of the way.
LINKS:
My IG: https://www.instagram.com/rhiahamel/
Private Coaching Info & Waitlist: https://www.wellwithinfitnessandnutrition.com/privatecoaching
Happy Scale App: https://happyscale.com/
Podcast Ep "How to get toned": https://podcasters.spotify.com/pod/show/strongmomsclub/episodes/So-You-Want-to-Get-Toned--What-Getting-Toned-Really-Means-and-How-to-Actually-Achieve-it-e2c5gfv/a-aad9ji6
Podcast Ep "5 Mistakes Holding You Back from Weight Loss": https://podcasters.spotify.com/pod/show/strongmomsclub/episodes/5-Mistakes-Holding-You-Back-From-Weight-Loss-And-How-to-Fix-Them-e29r31e/a-aad9ji6
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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 schedule shifts that come with being a mom.
Links:
My Private Coaching: https://www.wellwithinfitnessandnutrition.com/privatecoaching
My IG: https: //www.instagram.com/rhiahamel/
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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 pregnancy, birth, postpartum, and menopause.
In this episode of the Strong Moms Club podcast, we talk about how she landed in the field of pelvic floor physiotherapy and why she is so passionate about it, when she suggests women seek pelvic floor therapy, pelvic floor issues that moms commonly face after pregnancy, and how can these impact their daily life and their fitness goals.
We also discuss birth planning and the most important aspect of it, along with C-section recovery, the role the pelvic floor plays in maintaining overall core strength, and so much more.
If you have every had or are ever planning to have a baby, this is SUCH a valuable conversation to listen to.
LINKS:
My Instagram: https://www.instagram.com/rhiahamel/
Aliyas Instagram: https://www.instagram.com/boxwellnessco/
Before Birth 6-week virtual workshop series [starts April 10th]: https://learn.boxwellness.co/courses/beforebirthspring2024
The Pelvic Floor Mobility Program: https://learn.boxwellness.co/courses/mobility
Self-paced mini-courses
Prep for Birth: https://learn.boxwellness.co/courses/birth
Prep for Postpartum: https://learn.boxwellness.co/courses/postpartum
Aliyas Podcast: The Not Your Mother's Pelvic Floor Podcast
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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 toned body they’ve been dreaming of!
While still enjoying the meals, snacks, and treats they love and not seeing food as the enemy in their fat loss journey!In this episode I share audio from one of the weekly video coaching calls in my last round of the program! In these weekly calls I review everyones check in forms from the week and answer any questions or review common themes.
This call we chatted about things like protein supplements vs whole food protein sources, how to support your body and goals while you're sick or injured, all or nothing mindset around including fun foods in your diet, and so much more.
To register for my next round of Mastering Macros that is starting on March 18th, head to the link below! 👇🏼
https://www.wellwithinfitnessandnutrition.com/masteringmacros
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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/
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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.
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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/
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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
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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
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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/
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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!)
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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/
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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
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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)
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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 -
"I just want to tone up"
We've all said it at some point, but many women who say it don't truly understand what it means or what it takes to achieve.
In this episode I get real about what getting toned really means and what it takes!
I’ll give you the key components to getting toned, that you can start doing today, and they might not be what you think!
Check out my Black Friday sales below, running November 20th-27th OR until sold out 👀⏳
$40 Strong Mom Club Hoodies access to my private course hub with macro consults 4th month FREE on private coaching programs👇🏼Tap here for more details and to snag an offer while they last 👇🏼
https://www.wellwithinfitnessandnutrition.com/black-friday
Links:
My IG: https://www.instagram.com/wellwithincoaching/
Birch+Fog: https://birchandfog.biz/capsules/calm-cbd-capsules-birch-fog/ USE CODE RHIA15 AT CHECKOUT FOR $15 OFF
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