Nourish and Strength

Rachel Evans
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  • Nutrition
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Nourish and Strength is a podcast for working mums who want to feel healthier, stronger and take back control of their nutrition and exercise - whilst struggling for capacity. Hosted by me, Rachel, this podcast explores my coaching approach, and why I have a system that doesn’t rely on motivation, willpower or discipline, and works with the actual capacity you have. You’re always progressing, always getting results. Never falling off, not failing and no resetting again Monday. Expect calm, honest conversations about food, body image, habits, mindset and fat loss, all grounded in real life. No extremes. No guilt. No pressure to be perfect. Episodes are short and practical, designed to fit working nutmum life!

  1. Oct 19

    Ep41: Using the Capacity Method on holiday

    A quick episode recorded on holiday, with The Capacity Method in action! Sticking to the Floor (the bare minimum) every day, doing more on the days I can. This isn’t about losing weight, this is about committing to my non-negotiables and enjoying every moment. Want this for yourself? Let’s work together. Apply here. Follow on Instagram @rach.nourishandstrength

  2. Oct 12

    Ep 40: The Floor - what stops you falling off your diet and exercise plan

    Whenever you skip a workout or eat something you think you shouldn't, the guilt and frustration kicks in and you 'fall off'. Then plan the Monday restart. Again. This episode is about making sure that doesn't happen. I'm walking you through the Floor - the first layer of the Capacity Method, and the thing that stops you falling off your plan, and ensures you keep progressing. One or two things. Small enough to hold on any day. That's all it takes. Want to work together? Apply here Find me on Instagram: @rach.nourishandstrength

  3. Oct 5

    Ep 39: The Capacity Method - the 3 layers in practice

    Last week I introduced The Capacity Method. This week, I’m talking through the layers in a bit more detail. How it works in practice and why I genuinely believe this way of approaching dieting and exercise works for busy working mums in particular. There’s no way to fail! Want to work together? Drop me a WhatsApp and let’s chat. Follow for more on insta

  4. Sep 28

    Ep 38: The Capacity Method

    Every time you've fallen off a plan, I'd bet you've told yourself the same thing. "I just need more discipline." "I need to be more motivated." "I just need to want it more." In this episode I want to challenge all of those thoughts. Motivation and discipline aren't the problem. The problem is that every plan you've tried was built for a more stable week, yet the week of a working mum is anything but stable! I'm also introducing something I've been using quietly with my clients and myself for a while. The Capacity Method. My framework that removes the falling off, the resetting, the starting again Monday, the writing off of the week. I created this because you're not going to solve a capacity problem with motivation and discipline. Want to see how this will work for you? Drop me a WhatsApp Find me on Instagram: @nourishandmum

  5. Sep 21

    “I don’t feel like I’m dieting”

    I get excited when my clients say this! A client of mine said it this week - she’s a mum of 3 with a full life. There’s no room for a dramatic overhaul - she doesn’t feel like she’s dieting - and she’s getting results. In this episode I’m talking about why this is my whole approach to coaching nutrition and training. It should be happening in the background to the rest of your life. It should need all your attention. If your current approach feels like hard work, there is another way. Drop me a WhatsApp and let’s talk it through. Instagram @nourishandmum

  6. Sep 14

    Ep36: What happened when I followed my own 3 month programme

    I got married this weekend! So for the last 12 weeks I've been following my own Nourish & Thrive 1:1 programme to get there. Not to hit a number on the scales. Not to get my body back. But to turn up on my wedding day feeling confident, strong, and like my best self. In this episode I'm sharing what the last 12 weeks actually looked like. The three things I learned along the way - including the one that made the biggest difference. And why the bad days outnumbered the good ones, and it didn't matter. If you've been thinking about it - this is the moment. WhatsApp me for more details Find me on Instagram: @nourishandmum

  7. Sep 7

    Ep 35 - the unsexy truth about what gets results

    Here's an unsexy truth that most nutrition and fitness content can't lead with because it simply doesn't sell. The thing that actually gets results isn't the woman on Instagram making "fugdge" from whey and cottage cheese (yuck). It isn't the perfect workout routine either. In this episode I'm explaining the key to getting results, especially as someone who has multiple demands on their time and 4000 decisions to make before lunch. Want to work together? Apply here Find me on Instagram: @nourishandmum

  8. Aug 31

    Ep 34: September is a better time to kick up a gear than January

    Hear me out! I love September. Back to routine, season changing and getting ever closer to Christmas - but with still the right amount of time left to make a huge dent in your goals before the year is out. If you want to chat about my 1:1 programme, starting 7 September - get in touch via whatsapp. Follow me on Insta @nourishandmum

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About

Nourish and Strength is a podcast for working mums who want to feel healthier, stronger and take back control of their nutrition and exercise - whilst struggling for capacity. Hosted by me, Rachel, this podcast explores my coaching approach, and why I have a system that doesn’t rely on motivation, willpower or discipline, and works with the actual capacity you have. You’re always progressing, always getting results. Never falling off, not failing and no resetting again Monday. Expect calm, honest conversations about food, body image, habits, mindset and fat loss, all grounded in real life. No extremes. No guilt. No pressure to be perfect. Episodes are short and practical, designed to fit working nutmum life!

Information

  • Creator
    Rachel Evans
  • Years Active
    2026
  • Episodes
    41
  • Rating
    Explicit
  • Copyright
    © Rachel Evans
  • Show Website
    Nourish and Strength