Effective Weight Loss for Moms | Workout Routines, Lose Weight, Meal Planning, Healthy Habits, Fat Loss
Do you feel like you should have this health thing figured out by now… but no one ever actually taught you how to do it in a way that fits your real life? Are you tired of starting over every Monday? Trying to eat “clean,” squeeze in workouts, and then feeling like you failed when life gets crazy again? You don't need to work harder. I believe that you struggle because you’ve just spent years putting everyone else first, and no one’s ever shown you how to take care of you. Welcome to The Effective Weight Loss for Moms Podcast, where you’ll learn how to lose fat, build strength, and finally feel confident in your body through strength training, flexible nutrition, and consistency systems. Hey, I’m Rachel. I'm a mom of 5, follower of Jesus, Registered Dietitian, and Certified Personal Trainer. After my third baby, I felt stuck in a body that didn’t feel like mine. I tried all the things, like eating less, doing endless cardio, intermittent fasting, and still felt frustrated and defeated. Once I learned how to fuel my body instead of punish it, and trained smarter (not longer), everything changed. I got stronger, lost fat, and found confidence I hadn’t felt in years. Now, I help other moms do the same. Because guess what? If you were never taught how to build a healthy lifestyle that lasts, it's not going to be natural for you! I can be the one to show you how, so you can model this for your kids and break the cycle of inconsistency for good. If you’re ready to finally be consistent, feel strong, and live healthy without guilt or overwhelm, this podcast is for you. Grab your protein shake, take a deep breath, and let’s do this together. -Rachel Disclaimer: Your health is your responsibility. Always check with your doctor before starting a new diet or exercise regimen.
Episodes
It's still December, and YES, I'm talking about creating new healthy routines.
You know why? Because I believe it's important to actually think about what you want to create before jumping in (at the New Year) and trying to do "all the things".
At the end of this episode you will have a clear plan of what you need to focus on (that you can actually start now on).
Enjoy!
-Rachel
Next steps:
today I'm talking about gym equipment hogs.
If you've ever lifted weights in a gym before, you KNOW what I'm talking about here. Those people who just hang out on equipment forever. Or maybe the gym is just packed and you can't snag your machine no matter how long you wait.
Today I’m chatting with Dr. Ritu Saluja-Sharma, a double board-certified ER and Lifestyle Medicine physician who saw firsthand how preventable disease is running rampant and decided to DO something about it.
If you have kids and a family and you want to help set your them up with a healthy relationship with food when the whole world seems obsessed with certain foods being "good" and "bad", you need to hear this conversation.
Enjo...
Does Thanksgiving week mean you automatically have to add 5 lbs to the scale? Nope!
This episode breaks down 4 strategies to enjoy all the tasty food of Thanksgiving AND still be able to reach your weight loss goals.
Enjoy!
-Rachel
Next Steps:
Want help with weight loss? Book a free discovery call here
Ready to get started losing weight and getting stronger? The Fat Loss Formula for Moms Program
It's Thanksgiving week, and often we find ourselves doing a lot more sitting than normal. Routines are off, maybe you are out of town, and next thing you know you are spending most of your day sedentary. That's not good for how you feel, much less if you have a goal to lose weight.
Today's episode is about 10 ways you can add movement into your vacation in a way that isn't obsessive, but still keeps you feeling good.
Enjoy!
-Rach...
Are you guilty of not using this approach to your workouts? Today's episode is a CRITICAL tip if you want to see consistent muscle gain results.
I hope this helps you!
If you want to uplevel your fitness through a custom nutrition and strength training plan, book a discovery call with me and we can talk about how to get you started.
You can book that here.
-Rachel
This one's for the women who want have the nagging thought in the back of their mind that they are just too old to get in shape. It's too late to gain muscle and get into shape, your brain is telling you.
Well, I've got some truth to share today with you-it's not too late! Yes, you may need a different strategy than when you were in your 20's, but you are still perfectly capable of building muscle and strength, and you may even ha...
Today's episode is a look into what coaching with me is like, with my amazing client Marcia.
I want you to particularly pay attention to what's not in the coaching-no shame, no restriction, no pressure. I truly believe that when we go slowly and work on small progress goals we create a lifestyle that we can sustain, and that gets us results long-term.
Enjoy!
Rachel
Today’s episode is packed with practical tips! I’m sharing my top 5 squat variations that you can add to your workouts starting today. Squats are a functional, full-body movement that build strength, tone your lower body, and support long-term mobility—perfect for busy moms who want to lose fat, get stronger, and feel confident. Whether you’re at the gym or at home, these variations can help you strengthen your legs, glutes, and co...
Totally new to strength training and know you need to eat more protein? Today's episode is going to get you started in the right direction. We will talk about good sources of protein, how macros are a little confusing with what is actually a good source of protein, and a starting point for you if you are a complete beginner.
My goal for you is to eat more protein without it being overwhelming.
I hope this helps you!
-Rachel
Feeling the need to change EVERYTHING all at once, because you feel gross in your body and just want to lose some weight?
I've been there for sure.
But here's the thing. You need a plan. This episode gives you a simple plan you can start with to build on. No, you won't lose 20 lbs this week (anyone who claims that isn't telling the truth anyway). But these simple strategies will give you the foundational starting points that you ...
Halloween is coming up!
No matter if you celebrate or not, you likely are still going to be exposed to an ungodly amount of candy in the next few weeks. Which can definitely impact your weight loss efforts!
In this episode, I share 3 tips for having a fun (yes-you can have candy!) and yet balanced Halloween this year.
Enjoy!
-Rachel
Do you find yourself saying these things often:
"I just don't have time"
"I can't stick with anything"
"I wish I could just be consistent"
Any of these ring a bell for you? If so, you need to listen to this episode. I'm sharing the underlying belief that these statements are just a symptom of.
Enjoy!
-Rachel
Enrollment now open for the Fat Loss Formula for Moms
If you’ve been doing everything right but the scale just won’t move, this episode is for you. I’m breaking down how to figure out what’s really stalling your progress — whether it’s your lifestyle, metabolism, or hormones — and how to find your “limiting reactant” so you can finally move forward.
If living a healthy lifestyle feels hard, it might be because you were never taught how.
In this episode, I talk about why health habits can feel so unnatural for moms — and how to start changing that. I’ll show you how to reframe self-care as self-respect, build habits that actually fit your life, and model generational health for your kids. You’re not broken — you just need a roadmap. Let’s rewrite your story of health, one small...
Want to fit into your pre-pregnancy jeans again? Well, I have your answer: stop dieting alone and start building strength! Simple, right?😉
In this episode, I share why strength training beats dieting every single time for busy moms. We’ll cover the science behind fat loss, how to maintain muscle, overcome gym intimidation, and create a simple roadmap that actually fits your life. Learn how small, consistent actions can transform y...
We all want to eat enough protein, but sometimes it can be hard to be sure we are hitting out goal.
Actually, how much do we even need??
I'm tackling these questions today inside this episode.
Enjoy!
-Rachel
Want help with fat loss? Find out about my coaching program here.
Ever been stuck in the cycle of try a new diet or weight loss plan, life happens, fall off said plan, and repeat?
Me too. Often, our lack of consistency with exercise and healthy eating has more to do with these 4 mistakes I'm sharing today than anything else.
I hope you enjoy!
-Rachel
If you want to lose weight, you just need to do more right? More exercise, more calorie burn, more, more, more.
That's what I used to think, too.
Today, I have more of a "less is more" or I guess I would call it "strategic is better" approach.
Inside this episode, I'll teach you if you should add in cardio and what really should be the foundation of your exercise routine.
-Rachel
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