Effective Weight Loss for Moms | Workout Routines, Lose Weight, Meal Planning, Macros, Fat Loss
Hey Mamma! Do you struggle to lose weight but you’re so overwhelmed by the conflicting information out there you don’t know where to start? Is it hard to stay motivated with building consistent exercise and healthy eating routines in the chaos of your busy working mom life? Are you exhausted by trying random online workouts and not seeing any progress? Do you wish you had the time to prioritize yourself AND take care of your family well? You’re in the right place. Welcome to the Effective Weight Loss for Moms podcast, where you will learn how to lose fat and finally feel confident in your own skin through simple strength training routines. Hey, I’m Rachel. A mom of 5, follower of Jesus, Registered Dietitian, and Certified Personal Trainer. After my 3rd baby, I found that my postpartum body was holding onto excess weight (especially in my belly!), despite doing everything I’d done in the past to try and lose weight. Eating less, lots and lots of cardio, desperate fad diets - nothing worked - and my confidence took a big hit as a result. I realized that I needed to do things differently in this new stage of life, and discovered the power of strength training! I needed a simple, effective workout that fit my busy mom life that didn’t take forever in the gym! I stopped focusing on only cutting calories, dropped the insane cardio workouts, and started fueling my body like the athlete I was! For the first time, I was able to be consistent with my strength training routine. I got stronger, lost the excess pounds, and finally felt confident again! And now I can’t wait to share everything I’ve learned with you! If you’re ready to lose fat, build muscle, build confidence, and enjoy working out with a routine that fits your life as a busy mom - then this podcast is for you! Get off that elliptical machine, grab your protein shake, and let’s start getting some RESULTS! *Disclaimer: Your health is your responsibility. Always check with your doctor before starting a new diet or exercise regimen.
Episodes
If you’re a high-achieving mom juggling all the things — working from home, homeschooling, raising kids, and trying to squeeze in your own passions — this episode is for you.
Today, I’m joined by Anokhi, a mom of two, scientist with a PhD in Molecular Pathology, entrepreneur, and host of the Solve for Mom podcast. With 15+ years of experience in scientific research and consulting, Anokhi now helps moms create meaningful lives at ho...
Tired of meal planning that feels like a full-time job? Same.
In this episode, I’m breaking down the real-life meal planning framework I use to make healthy meals that support fat loss without spending your whole Sunday meal prepping. Whether you're tracking macros or just trying to feed your family something nutritious before soccer practice, this simple strategy will save your sanity.
You’ll learn: ✔️ Why meal structuring is your...
If you haven’t listened to Part 1 yet—pause now and go catch up! In that episode, we broke down what metabolism actually is, how it adapts during a calorie deficit, and why your hunger skyrockets just when you’re “doing everything right.”
But today? We’re getting into the good stuff—the solutions.
In this episode, I’m sharing 6 realistic, science-backed strategies to help you reduce or delay metabolic slowdowns so you can keep seei...
Ever feel like the longer you try to lose weight, the harder it gets? Like your body is secretly sabotaging you, and someone flipped a switch to “slow metabolism mode”?
You’re not alone—and no, your metabolism isn't broken.
In this episode, we’re kicking off Part 1 of a 2-part metabolism series that breaks down what’s really going on when your fat loss slows down. I’m diving into a recent 2022 scientific review from the Journal of ...
Wondering how heavy you should lift to actually build muscle? In this episode, we break down exactly how to know if your strength training is effective—and how to build muscle as a beginner without second-guessing your effort.
You’ll Learn:-
Why muscle growth comes from challenging your body to adapt
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What “heavy enough” really means for you (hint: it’s different for every woman)
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How to use the RPE scale to measure training...
Feeling stuck in your fat loss journey? In this episode, we talk about when it’s time to take a break from weight loss and why a maintenance phase can actually help you lose fat more effectively in the long run.
You’ll Learn:-
How to know if your body needs a break from fat loss
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Why weight loss slows down over time
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Signs your energy, workouts, or mindset are suffering
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How a maintenance season supports long-term weight lo...
Struggling with staying motivated on your weight loss journey? You’re not alone-and this episode is your wake-up call, mama.
Inside, I’m getting real about the diet cycle that keeps so many moms stuck: full of motivation one week, totally burned out the next. I’ll share a cringe-worthy diet story from my college years, explain why motivation alone won’t lead to fat loss, and show you what actually creates lasting results.
You’ll le...
Feeling lost in the gym? In this episode, I’m breaking down common gym lingo—like barbell, brace, compound lifts, eccentric, and more-so you can walk in confident and crush your strength training workout.
Links & Resources:
If counting every calorie feels overwhelming, you’ll love this simple plate tweak that can help boost fat loss without adding stress.
Today, we’re talking about the underrated power of veggies—why they matter more than you think, how much you actually need, and easy ways to eat more without feeling like you’re chewing salad all day.
If you’re ready for fat loss to feel way more doable, this episode is for you.
Ready to take the nex...
You’re doing the work—but it’s not working. Let’s talk about why you’re stuck with fat loss and how to get back on track.
-Rachel
Show Notes:
In Part 2 of this series, we’re getting practical. You’ll walk away with simple, real-life strategies for feeding your family without stress, short-order cooking, or food battles.
From planning balanced meals to helping your kids feel confident around all types of food, these tips will help you keep things healthy and doable—even if you’re currently in the mac & cheese and nuggets stage.
Inside this episode:
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Why cooking s...
In this episode, I’m sharing four key mindset shifts that can help you model a healthy relationship with food—without pressure, shame, or “clean plate club” vibes. From how we talk about food to how we act around it, these small shifts can make a big impact on your kids for life.
Listen in to learn how to:
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Model balanced eating without food guilt
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Stop labeling foods as “good” or “bad”
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Normalize healthy choices as a lifes...
So you've been making healthy changes-strength training, eating healthier, but when you try to get your husband on board you meet....resistance! Today, I'm joined by marriage expert Macaiah Gray! She is a trauma-informed marriage coach who helps couples break free from disconnection and build a stronger, Christ-centered marriage. She’s also the host of The United Christian Marriage Podcast, where she shares practical strategies to ...
Ready to build more than just muscle? In today’s episode, we’re talking about how strength training doesn’t just change your body — it changes your entire life. When you show up consistently in the gym, lift a little heavier, and push through hard reps, you’re building self-efficacy — the belief that you can handle hard things.
And the coolest part? That confidence spills over into everything else.
-Rachel
Links mentioned: 🔗 Fi...
You want to work out — but between the kids being home, summer chaos, zero energy, and no routine… staying consistent feels impossible. In this episode, I’m sharing how to make exercise work with your life as a stay-at-home mom this summer, not against it.
We’re ditching perfection and getting practical — because your results don’t come from doing it all… they come from not giving up.
🔗 Links & Resources:Summer schedules are wild — and for stay-at-home moms, they can totally throw off your weight loss goals. In this episode, we’re tackling the meal planning piece of the puzzle so you can stay on track with fat loss, even with vacations, eating out, and kids home 24/7.
🔗 Links & Resources:
Join Fit Lifestyle in a Box — My signature program for moms who want simple, sustainable fat loss.
Book a Free Discovery Call — Let’s chat...
How do we create habits that actually help us reach our goals? This episode is full of real-life habit tips for moms who don’t have time to “start fresh” every Monday to reach their weight loss and fat loss goals.
-Rachel
Show Notes:
You asked, I answered! Today we’re busting through the health and fitness noise and getting real about the things you actually want to know. From how often to work out, to what kind of fat belongs in your kitchen, to how much water you really need to drink (and yes, we’re talking electrolytes too)—this episode is a goldmine of practical, no-fluff advice for busy moms trying to make real progress in their fat loss journey.
-Rachel
Feeling off track and like you're failing? You’re not. You're just tired. And in this episode, I’m walking you through how to reset your mindset, regroup your routine, and start showing up again—without the guilt.
What we cover:
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Why feeling your feelings is part of the process
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How to shift from problem mindset to solution mindset
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Why rest, brain dumps, and prioritizing ONE thing at a time actually work
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A practical way t...
I have got a SWEET treat for you all today! In today's episode, I have an incredible conversation with Concita Thomas, a sustainable weight loss coach. She shares so many insights into how to lose weight sustainably without having to cut out sweets or the foods you love. You are going to love this episode!
-Rachel
Connect with Concita:
Podcast: Lose Weight For Good For Women Over 40
Free Gift: Figure Friendly Me...
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