The RACHEL RAMPTON Show

Rachel Rampton
  • 5.0 (5)
  • Health & Fitness
  • Weekly

Fitness/Nutrition/Mindset Coach Helping women get their dream bodies while anchoring their identity in God www.rachelrampton.com

  1. 4d ago

    100- Rock your Reverse: You Can do Hard Things- You Just Made it to Stage

    You can do hard things—you just made it to the stage. In this follow-up to our post-show preparation episode, Coach Rachel talks about bringing your commitment into the reverse: giving recovery a purpose, communicating when you're struggling, and rebuilding self-trust through specific actions. In this episode: Give your post-show phase a meaningful goal. Let discipline look different from prep. Send the check-in you're tempted to avoid. Describe a difficult day without making it your identity. Build confidence through small promises you can practice. Stay rooted in your worth as God's daughter. Your action step: finish the sentence, “This week, I will practice follow-through by ___.” Share it with your coach and name the support you need. Team Grit & Grace is open for enrollment. Message me to find out how to start your journey. Built with grit. Rooted in grace. Led by God.

    100- Rock your Reverse: You Can do Hard Things- You Just Made it to Stage

  2. Oct 21

    099-The Reverse: What Happens After the Show - and What You Need to Prepare for

    You prepared for the stage. Do you know what happens after it? In this episode, Coach Rachel talks through the post-show transition: hunger, body changes, food guilt, the emotional quiet after a big goal, and the practical support athletes need when the reverse feels harder than expected. Drawing on recent Grit & Grace athlete conversations, Rachel explains why recovery planning starts before show day, how the team's first-week check-ins work, and how to respond honestly when eating doesn't go as planned. You'll learn: - Why post-show hunger can feel surprising, even when you're eating more. - What an early scale increase can—and cannot—tell you. - How to prepare for the day after your celebration meal. - What to tell your coach when you're struggling. - Why restriction and extra cardio aren't the answer to food guilt. - How to use Rewire, Anchor, Regulate, Execute during a post-show spiral. - How to stay rooted in your identity while your body changes. Your action step: ask your coach for a clear post-show plan, or send an honest recovery update today. Built with grit. Rooted in grace. Looking for competition coaching? Team Grit & Grace is accepting applications. Reach out to @rachelrampton_ on IG.

    099-The Reverse: What Happens After the Show - and What You Need to Prepare for

  3. Oct 14

    098-Peak Week Ready: The Mindset, Preparation, and Recovery You Need

    Peak Week Ready: The Mindset, Preparation, and Recovery You Need You’ve put in months of work. Now your show is almost here, and suddenly you’re questioning your posing, your body, and whether you’re ready. Take a breath. Feeling overwhelmed doesn’t erase your preparation. In this episode of The Rachel Rampton Show, I’m bringing you a conversation from our Grit & Grace team call about navigating the final stretch of prep with clear communication, practical preparation, and trust in the work you’ve already done. We talk about peak-week doubts, keeping your posing simple, getting your show-day details lined up, and using my RARE method to take the next useful step when your thoughts start spiraling. We also look beyond the stage to the post-show transition: having a recovery plan, communicating honestly, and staying rooted in your identity as your body changes. Whether you’re preparing for your first bikini competition or approaching another show, this episode will help you think through the support and direction you need before and after stage day. In this episode: - Separating nerves and second-guessing from practical details that need attention. - Trusting your posing practice and returning to familiar cues. - Using the RARE method: Rewire, Anchor, Regulate, Execute. - Communicating with your coach about food, posing, your suit, tan, hair and makeup, and show-day logistics. - Understanding why your post-show plan deserves attention before the show ends. - Looking at recovery beyond a single weigh-in. - Recognizing the urge to compensate for eating with restriction or extra cardio. - Staying rooted in God when your physique or placing changes. Your action step: Send your coach one worry you’re carrying and one thing you’ve prepared well. Then confirm your post-show plan: your next check-in, nutrition and activity instructions, what to report, and who to contact for support. Remember: Feeling overwhelmed doesn’t erase your preparation. Your placing does not determine your worth. You are God’s daughter before you step on stage and when you come home afterward. Ready to begin your competition journey? Team Grit & Grace is open. DM me GRIT on Instagram @rachelrampton_ so we can talk about your goals and what getting started could look like for you. Built with grit. Rooted in grace. Led by God.

    098-Peak Week Ready: The Mindset, Preparation, and Recovery You Need

  4. Oct 7

    097- Your Body Is Changing. Who Are You Becoming?

    Your Body Is Changing. Who Are You Becoming? You’re working toward a body you’re proud of. But while your physique is changing, what’s happening to the way you see yourself? In this episode of The Rachel Rampton Show, we’re talking about confidence, self-trust, and staying rooted in who God says you are through every season of your fitness journey. I share what I’m enjoying about my own physique changes in prep and explore what happens when a weigh-in or progress picture starts deciding how we feel about ourselves. We also talk about the everyday choices that help you trust yourself, from preparing a meal to sending an honest check-in when the week wasn’t perfect. Whether you’re preparing for your first bikini competition, navigating your post-show season, or working toward a lifestyle goal, this conversation will help you get specific about the woman you’re becoming and how you can practice being her today. In this episode: Enjoying your physique progress while keeping your worth rooted in faith. Using the scale and progress pictures as information without turning them into judgments about your character. Building self-trust through clear commitments and honest follow-through. Replacing “I always fall off” with language and actions that help you move forward. Practicing grit and grace when you miss a commitment. Defining success for the season you’re actually in. Your action step this week: Finish this sentence: “The woman I’m becoming follows through by ______.” Choose one specific action that supports your current plan. Prepare breakfast before bed, schedule your training, or send your weekly check-in. If you miss it, identify what got in the way, make an adjustment, and return at the next opportunity. Take this with you: Build a body you’re proud of and a relationship with yourself you can trust. Ready to begin your competition journey? If you are ready to get started on your competition journey, Team Grit & Grace is open. Send me a message on Instagram @rachelrampton_ so we can talk about your goals and what starting could look like for you. Built with grit. Rooted in grace. Led by God.

    097- Your Body Is Changing. Who Are You Becoming?

  5. Sep 30

    096- You Have a Stage Goal. What's your Post-Show Goal?

    You Have a Stage Goal. What’s Your Post-Show Goal? You’ve spent months working toward the physique you want to bring to the stage. What do you want to work toward when the show is over? In this episode of The Rachel Rampton Show, I’m sharing what I’m already thinking about during my own prep: having a clear goal for the woman who comes home after the show. If your only post-show goal is “I don’t want to gain weight,” let’s give you something more useful to work toward. What do you want to develop in your physique? How do you want to train? What do you want this next season to make room for in your life? In this episode, we talk about: Giving your reverse and post-show transition a clear purpose. Being honest with your coach about wanting to improve while feeling afraid of body changes. Recognizing progress when getting leaner is no longer the goal. Making room for marriage, family, and life while pursuing your physique goals. Staying rooted in your identity in God through every season. Your action step: Write down what you want to develop in your physique, what successful follow-through looks like, and what you want more room for in your life. Bring those answers to your coach. You can be proud of your stage physique and intentional about what comes next. Your worth never depended on your conditioning. Interested in coaching through prep and beyond? Connect with me on Instagram @rachelrampton_ and ask about Team Grit & Grace. Built with grit. Rooted in grace.

    096- You Have a Stage Goal. What's your Post-Show Goal?

  6. Sep 23

    095- The Stage Was Never the Finish Line

    Today, Ashley stepped onto the Amateur Olympia stage for her first national show—and it was Team Grit & Grace’s first national show, too. I’m incredibly proud of her. In this episode, I’m taking you behind the moment you see onstage. Ashley and I built a plan, watched how her body responded, and made decisions for *her* throughout prep. She brought honesty, trust, and execution to that process. That matters to me just as much as the few minutes people see under the lights. We’re talking about what it means to reach a national stage, what show feedback can teach us, and why coaching an athlete doesn’t end when she walks offstage. **In this episode, we talk about:** * What Ashley’s first national show meant to us * The work and decisions behind her prep * Why two athletes can execute well and still need different plans * How to use stage feedback without letting a placing define you * Why the plan *after* the show matters, too The stage is a milestone worth celebrating. It can also show us where to go next. Ashley did the work to get here, and I’m excited to keep building with her. If you’re working toward your own stage goal and want coaching that pays attention to *your* response, connect with me about Team Grit & Grace at **@rachelrampton_**. And if this episode speaks to an athlete you know, share it with her. 🤍🔥

    095- The Stage Was Never the Finish Line

  7. Sep 15

    094- We Build The Plan. Then We Coach the Response.

    We Build the Plan. Then We Coach the Response. Your macros are not her macros. Your cardio is not her cardio. Your timeline is not her timeline. And even your last prep isn’t this prep. In this episode of The Rachel Rampton Show, I’m talking about one of the most important principles I use both as a competition coach and in my own bikini prep: We build the plan. Then we coach the response. A prep protocol gives us a starting point—but a real woman with her own body, hormones, metabolism, training history, stress, recovery, circumstances and life has to execute that protocol. That’s why we don’t borrow someone else’s macros, cardio, timeline or prep experience and assume it tells us what our body should be doing. Your body gives us the information. Then we respond. I’m also sharing something I’ve been personally working through this month with one of our Grit & Grace Standards: Appreciate Differences. For me, comparison hasn’t only been about other women. I’ve had to stop using my own previous stage physique as a weapon against the woman I am today. Do I wish I had maintained more of that physique? Yes. Was it a crap ton of work to get there—and has it been a crap ton of work to rebuild that level of discipline? Yes. But those photos don't have to be evidence that I'm failing because I'm not there yet. They can be evidence of what’s possible. In this episode, we talk about: Why copying another athlete’s prep protocol doesn’t make sense The difference between building a protocol and actually coaching an athlete What weight, photos, performance, hunger, sleep, digestion, recovery, cycle changes and adherence can tell us Responding to patterns instead of reacting emotionally to one hard day Why lifting during prep is about preserving the physique—not simply burning more calories Using comparison as possibility instead of shame What our Grit & Grace Standard Appreciate Differences looks like in my own life right now Learning to appreciate a former version of yourself without believing you should already be her Why feelings are information—but not always instruction Trusting today's assignment instead of borrowing tomorrow's hard Execute today's plan. Communicate honestly. Look at the evidence. Then make the next decision from the information you actually have. We build the plan. Then we coach the response. Work With Me If you're ready to pursue your goals with grit, grace, discipline and individualized coaching, I'd love to walk alongside you through Team Grit & Grace. Message me on IG: @rachelrampton_ for more info. And if this episode encouraged you, share it with a woman who needs the reminder that someone else's journey—or even a former version of herself—can be evidence of possibility without becoming a reason to believe she's not enough.

    094- We Build The Plan. Then We Coach the Response.

  8. Sep 8

    093- Training for Purpose: Recovery is Part of the Program

    Training hard creates the stimulus—but recovery is what allows your body to adapt, rebuild, and progress. In this final episode of my training series, we’re connecting the work you do inside the gym with the recovery work that must happen outside of it. I’m sharing what I learned during a recent bodywork appointment about overused and shortened muscle groups, movement compensations, and how repetitive training, walking, cardio, and posing can create imbalances over time. We’re also talking about why bikini athletes should practice posing on both sides, the difference between simply resting and intentionally recovering, and why doing more is not always the disciplined choice. In this episode: Why muscle growth doesn’t happen during the workout The difference between rest and intentional recovery How repetitive training, cardio, walking, and posing can create imbalances Why bikini athletes should practice posing on both sides The value of targeted stretching, foam rolling, and mobility work The difference between a relaxing massage and purposeful bodywork Why regular bodywork can be valuable for serious athletes How your body compensates when a muscle cannot do its job properly The difference between normal training discomfort and warning signs Why adding extra sets, cardio, or exercises can interfere with progress The recovery signals athletes need to communicate to their coaches Why recovery becomes even more important as competition prep progresses How sleep, nutrition, hydration, digestion, stress, and rest affect performance A serious athlete doesn’t only know how to push. She knows how to listen, communicate, recover, and follow the plan. More is not always better. Better is better. And recovery is part of the program. Ready to stop waiting and start building? Learn more about competition coaching with Grit & Grace and connect with me at @rachelrampton_.

    093- Training for Purpose: Recovery is Part of the Program
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About

Fitness/Nutrition/Mindset Coach Helping women get their dream bodies while anchoring their identity in God www.rachelrampton.com

Information

  • Creator
    Rachel Rampton
  • Years Active
    2019 - 2026
  • Episodes
    100
  • Rating
    Clean
  • Copyright
    © All rights reserved
  • Show Website
    The RACHEL RAMPTON Show

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