HeyJaredGIRL ON FIRE
Fitness/Nutrition/Mindset CoachCEO of GIRL ON FIRE EMPIREwww.rachelrampton.com
- Indexed episodes, last 90 days
- 13
- Latest publication
- Sep 30, 2026
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- Earliest in this view
- Jul 8, 2026
Latest episodes
096- You Have a Stage Goal. What's your Post-Show Goal? (opens the original)
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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 develo
095- The Stage Was Never the Finish Line (opens the original)
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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 wh
094- We Build The Plan. Then We Coach the Response. (opens the original)
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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, trainin
093- Training for Purpose: Recovery is Part of the Program (opens the original)
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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
092- Train With Purpose: The Difference Between Working Out and Training (opens the original)
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Training hard matters—but how you execute your training matters too. Last week, we talked about intensity: pushing close to failure, progressive overload, and giving your body a reason to change. This week, we're taking it one step further. Because there’s a difference between simply working out and actually training like an athlete. In this episode, I’m breaking down why the details in your program aren't suggestions. That 3-second eccentric, pause, hold, mobility drill, or ab work? There’s a r
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