Weight loss in menopause can't happen without a healthy gut. Here are my top 3 simple, actionable tools to improve your gut health quickly and efficiently. 

If you're loving the podcast, leaving a review is the #1 way to help other women find it! You can do so by clicking the starts on the page where you're currently listening and (brownie points ;)) typing a few words about what you love. Thank you in advance <3

Reserve your spot in my free 3 day Runway to Summer Metabolism Boosting Challenge here: https://www.mindstrongfitness.com/challenge

Cortisol is a buzz word when it comes to weight loss in menopause, but what does it actually impact and, most importantly, how do we take control? Here's everything you need to know. 

The biggest event in MindStrong history kicks off Tuesday, March 3rd, 2026! MindStrong's Runway to Summer: 3 Day Metabolism Boosting Challenge is 3 days, live on Zoom with me, for a deep dive into all things metabolism healing (complete with a live Q&A each day)! 

Reserve your spot here:

www.MindStrongFitness.com/challenge

Download my free Cortisol Checklist here: https://www.mindstrongfitness.com/cortisol-checklist

Cardio? Weight training? Neither? Both? What's the most bang for your buck when it comes to workouts in menopause and, most importantly, why? Here's the answer.

Apply for your (free) 1-1 Strategy Session here: https://form.typeform.com/to/yqp0QAsx

"I start strong, then lose motivation."

"I just lack motivation."

"I have no motivation to do this."

Real talk: if you're relying on motivation to achieve your health and fitness goals, you're setting yourself up for failure. Motivation is bullsh*t. Here's what you need instead. 

If your lifelong goal was to get rich, would you go about it by picking up a penny off the street each time you came across one and expect it to do the trick? Of course not. Likewise, if you want to build lean, sculpted muscles, stop following the inefficient marketing BS and do this instead. 

We think that being mean to ourselves is what pushes us to be better. We think that berating ourselves is what makes us the go-getter we are.

...but this is not Truth. This is a bullsh*t limiting belief we've accepted as Truth.

Here's what our favorite teachers and coaches can show us about how to really level up.

We start. We go hard. We mess up. We quit. It's time to break to the pattern and do this once and for all. Here's how. 

Every. Single. Area of your life right now is a result of the loop you're living in. The loop goes like this: Thoughts-Feelings-Actions-Results. If we truly want change to last, it begins with breaking the loop and taking control. Here's how.

There's an inner monologue that runs through your head all day every day. Many of us believe it to be Truth. The reality is, it's simply your caveman brain attempting to keep you in your comfort zone. The key to lasting change? Redefine that voice. Here's how. 

Point systems. Shakes. Frozen meals. There's so much bullsh*t on the market, packed with a pretty pink bow and sold as the next Magic Pill. The truth is, nutrition comes down to math and science and you CAN learn to do it as a sustainable lifestyle. Let's learn how. 

"Just eat less and move more." If you're like the vast majority of menopausal women out there, you probably feel like you're screaming into the abyss and not being heard. "I FREAKING AM!!!" I promise, you're not crazy (and you're not alone). Here's what you need to know to understand what's  actually happening in your menopausal body. 

Apply for your (free) 1-1 Strategy Session here: https://form.typeform.com/to/I0SD5shV

Healing your metabolism and weight loss might be slow and tedious BUT, when done correctly, they put you in total control of what you want to do next. 

Here's what your options look like when it comes to fat loss or muscle growth, once you've healed your metabolism. 

To book in for a (free) 1-1 Strategy Session, visit:
www.MindStrongFitness.com 

(If you skipped Part I of this 3 part series because what you're here for is fat loss, buckle in: this part doesn't work without the healing stage.) 

Here's Part II in The 3 Stages of Fat Loss

To book in for a (free) 1-1 Strategy Session, visit:
www.MindStrongFitness.com 

If I had my way, I'd wave a magic dumbbell and, just like we all dream of, the fat would melt away. Unfortunately, the proof is in the pudding and it doesn't work that way. For fat loss to happen--especially in peri and post menopause--there are 3 stages. Here's the MOST IMPORTANT first step we need to take.

To book in for a (free) 1-1 Strategy Session, visit:
www.MindStrongFitness.com 

Still thinkin' carbs make you gain weight, eh? Here's everything you need to know about the damage NOT eating them is doing to your weight loss journey...

To book in for your free 1-1 Strategy Session, visit:
www.MindStrongFitness.com

We've gone our whole lives being told: "Eat less, move more, lose weight"

Why, then, at 1200, 1000, or even 900 calories a day is your body not releasing the weight?

(Spoiler alert: No, you're not crazy. Yes, your doctor IS wrong for telling you to just keep cutting calories.)

To book in for your (free) 1-1 Strategy Session, visit:
www.MindStrongFitness.com

In an industry filled with 150,973,217 answers per questions Googled, ya' KNOW I'm here to cut through the BS ;) So, let's talk PROTEIN...

In this week's episode we're talking about: 

• The recommended protein range for your body
• Why you absolutely should NOT jump to these goal numbers
• How to start increasing your protein intake in a way that doesn't require drinking protein shakes 'til you want to puke (including if you're vegan or vegetarian)

To schedule your free 1-1 Strategy Session visit:
www.MindStrongFitness.com

Now that we understand the #1 thing that keeps us stuck (in weight loss and life), let's dive deep into my favorite exercise to get UNstuck...and building that life of our dreams...

To book in for your free 1-1 Strategy Session, visit:
www.MindStrongFitness.com

There's ONE factor that's the difference between living your most aligned, unleashed life...and looking back with regret. Get this one thing under control, and watch your life take off.

To book in for your free 1-1 Strategy Session, visit:
www.MindStrongFitness.com

Confession: I (Rachel, CEO of MindStrong) hate tracking my food (and I no longer do it!). If you feel this deeply, this is for you

Apply for your (free) 1-1 Strategy Session here: https://form.typeform.com/to/yqp0QAsx

The million dollar question: how long can I expect this process to take? 

Let's talk about expectation management on this journey to health...and buckle in for what might be my best/worst analogy yet ;)

To book for in for your free 1-1 Strategy Session visit:
www.MindStrongFitness.com

Stop me when you've said it:

• "I know that to do...why aren't I doing it?!"
• "I see results...then something blocks me from keeping up with what's working!"
• "I don't know why I always do this...it's like I'm fighting against myself!"

When we understand why self sabotage happens from a neuroscience perspective, we'll never see it the same way again. In Episode 86 of the Becoming MindStrong Podcast, I'm showing you why it happens and, more importantly, my fav exercise for getting to the other side.

To book in for a free 1-1 Strategy Session, visit:
www.MindStrongFitness.com

In the final part of this III part series, we're concluding our convo with the single most important part to ensuring your macro plan is set correctly (and how to tell if yours wasn't). 

For more info., or to book in for your free 1-1 Strategy Session, visit:
www.MindStrongFitness.com

In Part II of this III part series, we're continuing our convo of the 3 ways most people (including coaches) do macros incorrectly and, most importantly, how to fix that and get results. 

For more info., or to book in for your free 1-1 Strategy Session, visit:
www.MindStrongFitness.com

Macros are Biology 101 and they work for everyone...when done correctly. In this 3-part series, we're diving deep into the 3 ways most people (including coaches) do macros incorrectly and, most importantly, how to fix that and get results. 

For more info., or to book in for your free 1-1 Strategy Session, visit:
www.MindStrongFitness.com

If you love a good motivational speech, you don't want to miss Cyndi's interview. (I swear I walk away from our calls with a notebook full of quotes and inspiration sayings that stick with me for life.) From macros to mindset, this powerhouse tells it like it is, with a dose of inspiration in every sentence. 

Ready to take control of your health once and for all? Book your free 1-1 Strategy Session right here and let's get to work:
https://calendly.com/mindstrongfitness/mindstrong-strategy-session

When you're a busy mom like Deb, balancing kids, a husband, a teaching career, AND a performing career, your energy is EVERYTHING. Deb's story of how she healed her relationship with food, trained her mind to be her best coach (and not a raging jerk!) and took control once and for all will leave you nothing but inspired.

It's time to rock this. Schedule your 1-1 Strategy Session and take control of your health, nutrition, and mindset once and for all:
https://calendly.com/mindstrongfitness/mindstrong-strategy-session

"I'm a busy business owner; I don't have time to learn a new skill" That's what Meredith told me when we first chatted about her health goals. Now? She shouts from the rooftops: "If you're a busy business owner, you don't have time NOT to do this!"

Check out how learning the skill of nutrition not only helped Meredith lose 35lbs and keep it off, but gave her the tools she needed to go on and start 2 more business!

Ready to take control like Meredith? Schedule your free 1-1 Strategy Session right here:

https://calendly.com/mindstrongfitness/mindstrong-strategy-session

"I love pasta, wine, cheese, and baked goods so this program won't work for me" That's what Arielle believed when we first chatted. Now her claim to fame in the MindStrong world is that she and her husband split a homemade molten lava cake every day she was on the program and she still surpassed her weight loss goals!

Here's how she did it while still enjoying wine, cheese...and homemade cake.

It's your turn to take control. Schedule your 1-1 Strategy Session with Rachel and let's rock this, together:

https://calendly.com/mindstrongfitness/mindstrong-strategy-session

"Where has this been my whole life?!" That's the number one feedback we hear inside Ignite, our signature 12 week program, and Joy, at 70 years young, is no exception.

Check out her story of healing a lifelong struggle with emotional eating, bingeing, and yo yo dieting.

(Plus, get ready to laugh your booty off with this one...)

Ready to chat about your goals? Schedule your 1-1 Strategy Session with Rachel here:

https://calendly.com/mindstrongfitness/mindstrong-strategy-session

After working with over 3,000 menopausal women, themes come up time and again. Here are the 3 biggest mistakes we see (and how to avoid them).

Apply for your (free) 1-1 Strategy Session here: https://form.typeform.com/to/yqp0QAsx

I like to think of our Best Self as a pyramid. At the top of that pyramid is a Life of Alignment. The middle section is all about mindset, much of which we've dived into together this week. 

But we all know a pyramid can't stay up without the foundation. And the foundation of an Aligned Life MUST MUST MUST be our physical health (remember, it's science).  

Let's talk about how and why in Day 5...


Ready to chat about your health goals? Book your FREE 1-1 Strategy Session directly with Rachel right here:
https://calendly.com/mindstrongfitness/mindstrong-strategy-session


This is it: LAST CALL to reserve your seat in my upcoming intensive, How to Rewire Your Brain to Consciously Construct the Life of Your Dreams

My promise to you: these will two of the most powerful hours you've ever experienced when it comes consciously building your aligned life

Last chance to reserve your seat here:
https://www.mindstrongfitnesscoaching.com/how-to-rewire-your-brain-to-consciously-build-your-aligned-life

Tony Robbins coined a catchy little saying: "Where focus goes, energy flows" 

That's not just woohoo feel good fluff...it's science. 

If you remember in Day 1, we talked about the Quantum Physics of Manifesting: we're literally attracting back where our energy is flowing.

So, it's safe to say that protecting our energy and focusing on activities (and people) that raise it is of the utmost importance. (I venture to say it's the single most important thing we can do.)

But what if we struggle to set boundaries? And is it realistic to have the freedom in life to only make choices in alignment with preserving our energy?

We're getting to WORK on Day 4 with how to do just that.


Only two days left to reserve your seat in limited edition, very limited seating live on Zoom intensive, How to Rewire Your Brain to Consciously Build Your Aligned Life.

With extremely limited seating, this is an intimate gathering to deep dive and do this work together. With Rachel as your guide, we're identifying old, limiting stories and beliefs that we may not even know are in there and, from there, consciously re-wiring our brain with the tools we need for our aligned life.

This event will fill up and enrollment closes with Day 5 tomorrow. Go reserve your seat before its filled:

https://www.mindstrongfitnesscoaching.com/how-to-rewire-your-brain-to-consciously-build-your-aligned-life

Keeping our energy in alignment requires two necessary steps:

1. Starting the day in alignment
2. Knowing how to get ourselves back when life takes us out (which it will)

The reality is that most of us don't have hours a day to meditate and go for long walks in nature. So, here's my 10 minute morning routine + how I re-align as the day goes on, in a realistic, do-able way.


If you're ready to put these tools to use, you don't want to miss my upcoming live on Zoom intensive, How to Rewire Your Brain to Consciously Build Your Aligned Life.

In our two hours together, we're getting our hands in the dirt and uprooting those old stories, currently wired in our brain, and replacing them with our new, empowered, consciously aligned belief system.

This isn't a sit back and listen workshop, this is a two hour intensive where we do the work TOGETHER..and it will change your life.

To keep the integrity of our work together, seats are extremely limited and ONLY being offered to those participating in these 5 Days of Alignment.

Reserve your seat here before it fill:
https://www.mindstrongfitnesscoaching.com/how-to-rewire-your-brain-to-consciously-build-your-aligned-life

One thing that will never go on my resume is Motivational Speaker. We're not here for pump-you-up-leave-you-flat fluff. We're here to do the weeeeerk.

So, Day 2 is all about just that: The first necessary action steps to creating your life of alignment.


Enrollment is now open to my Live on Zoom two hour INTENSIVE workshop: How to Rewire Your Brain to Consciously Build Your Aligned Life.

This isn't a passive sit back and listen workshop: this is a 2 hour deep dive where we do the work live, together, to put all the tools of these 5 days to immediate use.

Open ONLY to those participating in these 5 Days of Alignment, we're keeping enrollment limited to keep the integrity of the work we're doing together.

Reserve your seat early before it fills: https://www.mindstrongfitnesscoaching.com/how-to-rewire-your-brain-to-consciously-build-your-aligned-life

It's easy to think manifesting is "woowoo" rainbows, glitter, and unicorns. In reality, it's quantum physics.

We're kicking off MindStrong Fitness' 5 Days of Alignment with a deep dive into the science of manifestation and how to start attracting back the aligned life of our dreams.

Be sure to listen to tomorrow's episode OUTRO for a special invite, only for those joining us in this special edition 5 Days of Alignment.

Link to Instagram Reel mentioned in this episode:
https://www.instagram.com/reel/CzmaSM9u2HJ/?igsh=bHVsMnNsc2lrZDBw

When it comes to hormones and menopause, there are a lot of coaches who will give you advice that's--frankly--backward. Here's how to REALLY balance your hormones leading up to menopause, during and after...

Ready to get to work firing up your metabolism? Book a call and let's chat about where you're at, where you want to be, and how to get you there:

https://www.mindstrongfitnesscoaching.com/book-your-call

So many women feel like menopause is a death sentence for their metabolism. The truth is that we can 100000% retrain your metabolism to FIRE UP at any age, including menopausal and post. Here's how we do it...

Ready to get to work firing up your metabolism? Book a call and let's chat about where you're at, where you want to be, and how to get you there:

https://www.mindstrongfitnesscoaching.com/book-your-call

Life will always happen around us, much of which is out of our control. So, how do we stay in our center no matter what's going on around us? In this season finale, we're digging deep into my top 5 steps for living life in alignment...no matter what.

 
Ready for more MindStrong? Visit:

www.MindStrongFitness.com

Leveling up your life will ALWAYS come with fear. So, how do we keep going when it shows up, rather than allowing it to pull us back to our comfort zone? Here are my top 3 tips for facing fear and doing it anyway...


Ready for more MindStrong? Visit:

www.MindStrongFitness.com

I've recently become OBSESSED with boxing, and the lessons I'm learning along the way are the ultimate #BIGGERLIFESTATEMENTS. Here are a few of the ones that have impacted my life the most...

Grab a FREE CHAPTER of my bestselling book, Becoming MindStrong: The Truth About Health, Fitness, and the BS That's Holding You Back right here.

We now understand the 3 stages of weight loss…here’s how they all work together in what I call the Weight Loss Cycle (to ensure your metabolism stays healthy for life)!

Apply for your (free) 1-1 Strategy Session here: https://form.typeform.com/to/yqp0QAsx

Self doubt and what ifs are a normal part of any life transformation...and they're often what hold us back from fully stepping into our power. Here's EXACTLY how to handle them when they creep in, so we can take control, keep going, and step fully into the life of our dreams. 

Ready for more MindStrong? Visit:

www.MindStrongFitness.com

Most of us have a laundry list of new skills we'd love to learn "someday"...but it rarely happens. Here are my top 5 tips to make learning any new skill easier (and more enjoyable)!

Grab a FREE CHAPTER of my bestselling book, Becoming MindStrong: The Truth About Health, Fitness, and the BS That's Holding You Back right here.

Mindset and soul work are lifelong processes. So, where do we start? In the conclusion of this two part series, we're diving into EXACTLY where and how to start when it comes to your mindset and soul work.

Grab a FREE CHAPTER of my bestselling book, Becoming MindStrong: The Truth About Health, Fitness, and the BS That's Holding You Back right here.

Getting started on any kind of life change can lead to overwhelm and paralysis by analysis. In this two part series, we're diving into EXACTLY where and how to start when it comes to your physical health.

Ready for more MindStrong? Visit:

www.MindStrongFitness.com

Your dream life doesn't happen by accident. It takes conscious building (and stripping away). Here's what the pyramid of consciously building your dream life looks like, so you can start taking the action steps necessary to make it happen.

Grab a FREE CHAPTER of my bestselling book, Becoming MindStrong: The Truth About Health, Fitness, and the BS That's Holding You Back right here.

What does it mean to live life in alignment? To live your purpose? To be on your soul's journey? We're digging into what it looks like, feels like, and how to make it happen...

Ready for more MindStrong? Visit:

www.MindStrongFitness.com

I recently went on a trip to Egypt that COMPLETELY changed the course of my life. I came back, uprooted everything, and went on a deep healing journey, which I'm now thrilled to share with my MindStrong family. Here's what happened...

Grab a FREE CHAPTER of my bestselling book, Becoming MindStrong: The Truth About Health, Fitness, and the BS That's Holding You Back right here.

One of the most common roadblocks we hear is: “I’m so black and white, it’s hard for me not to revert to the all in/all out mindset when it comes to my health.”

HERE’S the mindset shift that changes the game when it comes to sticking with your goals. 

Ready for more MindStrong? Visit www.MindStrongFitness.com