On a sunny September evening, I had the pleasure of walking and talking with the inspiring Rachael Parkinson, founder of Fit, Strong, Free Coaching. This conversation gave me a glimpse into her world as a personal trainer focused on empowering women to embrace fitness, build confidence, and find freedom—both mentally and physically.
Here’s a look at some of the insights and laughter we shared during our walk.
The Journey to Fit, Strong, Free
Rachael’s coaching philosophy, encapsulated in her brand Fit, Strong, Free, stems from her own journey and the transformation she facilitates for her clients. She helps women not only become physically fit and strong but also free from societal pressures, food restrictions, and self-doubt.
The “free” element of her coaching resonates deeply, especially when it comes to mental freedom—letting go of the constraints in our minds that hold us back. As she says, every client’s experience of freedom is unique, making it a versatile and empowering focus in her coaching.
Specializing in Women’s Fitness
Rachael’s recent rebrand marked a shift to specializing in coaching women. This decision stemmed from her realization that her approach resonates most with women seeking a deeper connection between fitness, mindset, and well-being. She’s committed to helping women overcome barriers, be it intimidation in the gym, societal expectations, or past struggles with fitness and dieting.
Her focus isn’t just on aesthetics or weight loss but on functional fitness, strength, and long-term well-being. For many women, this holistic approach transforms their outlook on exercise, shifting it from a chore to a source of empowerment.
Rachael’s Personal Journey
Rachael’s path from aspiring lawyer to personal trainer was far from linear. After years of studying law and preparing for a legal career, she had a moment of clarity: her passion lay elsewhere. It was during a transformative fitness experience that she realized her true calling—helping others through exercise and self-care.
But Rachael’s journey wasn’t without challenges. Her first experience with a “12-week transformation” left her with a conflicted relationship with food and an overly obsessive approach to fitness. It took years of self-reflection and growth for her to arrive at a balanced philosophy—one that prioritizes joy, health, and self-acceptance over quick fixes.
Breaking Down Gym Barriers
One of the highlights of our conversation was Rachael’s advice for overcoming gym intimidation, a common barrier for many women:
- Wear What Makes You Comfortable: Confidence starts with feeling good in what you’re wearing. Choose clothes that allow you to focus on your workout, not on how you look.
- Have a Basic Plan: Enter the gym with a clear idea of what you’ll do. Whether it’s a simple circuit or a few go-to machines, having a plan reduces overwhelm.
- Ask for Help: Don’t hesitate to ask gym staff or other members for guidance. As Rachael points out, the most intimidating-looking gym-goers are often the friendliest and most willing to help!
Building Confidence Through Small Wins
Rachael’s coaching philosophy revolves around setting realistic, achievable goals. For beginners, that might mean a 10-minute walk or adding vegetables to meals. These small wins build the foundation for long-term success.
Her mantra? “Prove to yourself that you can do the things you set out to do.”
By focusing on consistent, manageable steps, her clients develop not just fitness but confidence and resilience that carries over into other areas of life.
The Role of Nutrition
Rachael’s approach to nutrition is refreshingly balanced:
- No Restrictive Diets: Instead of cutting out food groups, she encourages nourishing choices that align with her clients’ goals.
- Positive Habits: Building routines like eating three meals a day or including more vegetables can have a significant impact without feeling overwhelming.
- Mindful Eating: For those prone to emotional eating, Rachael helps clients identify their triggers and create healthier coping mechanisms.
Her perspective? “You can eat anything, but you can’t eat everything.” It’s about finding balance and focusing on how food makes you feel, both physically and emotionally.
Fitness as a Long-Term Lifestyle
Rachael’s coaching is not about short-term fixes or crash diets. Instead, she promotes a sustainable approach to fitness that complements the rest of her clients’ lives. Whether it’s strength training, functional fitness, or simply building the stamina to enjoy daily activities, her programs are tailored to individual needs and goals.
Her ultimate aim? To help women feel empowered in their bodies, confident in their capabilities, and free to pursue what makes them happy.
Key Takeaways for Starting Your Fitness Journey
Rachael’s advice for anyone looking to ease into fitness:
- Set Minimal, Non-Negotiable Goals: Start with something small, like a 10-minute walk or adding a serving of vegetables to meals.
- Build Consistency First: Focus on doing something regularly rather than doing everything at once.
- Be Kind to Yourself: Fitness is a journey, not a race. Celebrate progress, no matter how small.
Empowering Women Through Fitness
Walking with Rachael, I couldn’t help but feel inspired by her passion for helping women unlock their potential. Her philosophy goes beyond fitness—it’s about embracing balance, building confidence, and finding joy in the process.
Thank you, Rachael, for an insightful and empowering conversation. Your approach to fitness and well-being is a reminder that true transformation starts with self-care and self-belief.
To learn more about Rachael’s work, check out her podcast Fit, Strong, Free or connect with her on social media. Here’s to taking small steps toward big changes!
What’s your next small, non-negotiable goal? Share it with us! And don’t forget to like, share, and subscribe to the podcast for more inspiring stories and practical tips.
