Rachel's Strong Girls Squad

rachelahoward
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  • Health & Fitness
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Welcome to Rachel’s Strong Girls Squad – the podcast for women 40+ who want to feel stronger, more confident, and finally comfortable in the gym. I’m Rachel, a personal trainer who works exclusively with women, and I’m here to break down gym fears, share real talk about strength, and show you that it’s never too late to start. Whether you're brand new to fitness or getting back into it, this is your space to learn, grow, and feel supported — by me and by each other.

  1. How to track your food without losing your mind

    Jun 3

    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.

    19 min

  2. May 29

    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.

    9 min
  3. Ep23: Alcohol, perimenopause & your changing body

    May 26

    Ep23: Alcohol, perimenopause & your changing body

    This episode is for women who want to feel strong, healthy and informed - without feeling judged or pressured into extremes.Re-uploaded due to sound issues

    19 min

  4. May 7

    Ep22. I went to an event led by a leading UK menopause specialist…but I didn’t agree with all of it >>>

    I agreed with some of it… and questioned other parts. But I do think events like this are important and the conversation itself is needed. Overall it was a great event. In this episode I unpack what I took away, what I challenged, and why menopause discussions need more nuance.Rachel Howard Strength Beyond

    11 min
  5. Ep21: Progress isn’t about things feeling easier: it’s about raising what ‘hard’ looks like for you.

    Apr 23

    Ep21: Progress isn’t about things feeling easier: it’s about raising what ‘hard’ looks like for you.

    Still waiting for it to feel easy?That’s your problem. In this episode, I’m breaking down why “easy” isn’t the goal, and how raising your floor is the key to getting stronger, leaner, and actually seeing results. Follow Rachel on IG

    10 min
  6. Ep20. Fat loss explained: Stop eating less - Start eating smarter

    Apr 16

    Ep20. Fat loss explained: Stop eating less - Start eating smarter

    In this episode of the Strong Girls Squad Podcast, we’re flipping one of the most common fat loss beliefs on its head: that losing weight means eating less. Because what if the opposite was actually more effective? We break down how food volume, energy density, and simple meal structure can help you feel fuller, more satisfied, and still support fat loss without tracking every bite or cutting out entire food groups. Follow Rachel on Instagram

    14 min
  7. Ep19: If diets worked, you’d be done by now.....

    Apr 9

    Ep19: If diets worked, you’d be done by now.....

    Breaking the Diet Cycle & Building a Lifestyle That Actually Works In this episode, I break down why diets don’t work especially for women in their 40s, and what to do instead. We’re talking diet culture, sustainable fat loss, strength training, and how to build habits that actually last through real life (not just perfect weeks). If you’re navigating perimenopause, struggling with consistency, or tired of the all-or-nothing cycle....this is for you. Follow Rach on IG here!

    13 min
  8. Ep18: What women need to know about fat loss & nutrition

    Mar 20

    Ep18: What women need to know about fat loss & nutrition

    In this episode, we unpack why so many women can stay consistent with training but struggle with food, especially around stress, busy schedules, and evenings. We cover gut health, hormones, protein, fat loss, and how to eat for energy, performance, and real life without cutting out the things you enjoy. If you want results that actually last, this is where to start.

    1h 23m
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About

Welcome to Rachel’s Strong Girls Squad – the podcast for women 40+ who want to feel stronger, more confident, and finally comfortable in the gym. I’m Rachel, a personal trainer who works exclusively with women, and I’m here to break down gym fears, share real talk about strength, and show you that it’s never too late to start. Whether you're brand new to fitness or getting back into it, this is your space to learn, grow, and feel supported — by me and by each other.

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