Rachel's Strong Girls Squad

Ep28: This Summer: How to stay consistent without missing out

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 of abandoning it, why consistency beats perfection every time, and how to enjoy holidays, BBQs, weekends away and cocktails without feeling like you've undone months of hard work.

Is it just me, or is this heatwave trying to kill me? The perimenopause heatwave survival guide

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 at your face or an ice pack tucked into your bra… you're definitely not alone. 😂 If this episode made you feel a little less alone, I'd love it if you could take 30 seconds to follow the podcast, leave a rating or review, and share it with a friend who's also navigating perimenopause. And if you'd like more evidence-based advice on strength training, nutrition and thriving through midlife, come and find me on Instagram @rachel_howard_strength_beyond, where I share practical tips every week.

Ep26. Why women fear the wrong injuries

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 confidence in the gym, even if you're nervous

How to track your food without losing your mind

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.

Ep24: A realistic conversation about weekends

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.