 The stage is not the finish line — it’s only part 1. What happens after is where most competitors struggle. In this episode, Rachel gets real about the truth of post-show weight gain, why the reverse can be harder than prep, and how to walk it out without losing everything you worked so hard for.
You’ll hear the story of a competitor who gained 30 pounds right after her show — and why her experience isn’t rare. Rachel unpacks why your body is most primed for fat storage post-show, the mindset shifts that make or break your reverse, and the exact steps you need to take if you’ve already experienced a rebound.
Whether you’re preparing for your first show or you’ve already walked through the rebound cycle, this conversation will show you how to step into the reverse with grit, grace, and sustainability.
What You’ll Learn in This Episode:
Why the reverse is often harder than prep (and why most women aren’t ready for it)


The role of hunger hormones, social pressure, and body chemistry post-show


How to reverse diet with structure, accountability, and mindset


What to do when it goes wrong (and how to stop the shame spiral)


Why Grit & Grace athletes are supported beyond show day


Key Quote:
 “Prep is part 1. Reverse is part 2. And if you’re with me, you don’t do it alone.”
Links & Resources:
Learn more about Grit & Grace and all Rachel’s programs: www.rachelrampton.com


Connect with Rachel on Instagram: @rachelrampton_


Prep is part 1.  The reverse is part 2

Fitness/Nutrition/Mindset Coach
Helping women get their dream bodies while anchoring their identity in God

www.rachelrampton.com

Prep is part 1. The reverse is part 2

The RACHEL RAMPTON Show