Effective Weight Loss for Moms | High protein, Strength Training, Lose Weight, Meal Planning, Fat Loss, Healthy Habits
Every few months you get back on track. You're eating high protein, you're working out, you're feeling good. And then life happens. And then you're starting over again. You know what to do. You just can't seem to make yourself do it. You show up for everyone else. You get the kids fed, the lunches packed, the schedules managed — and by the time it's your turn, there's nothing left. Welcome to the Effective Weight Loss for Moms Podcast, where busy moms learn how to eat high protein consistently, build real strength, and create a healthy routine they can actually keep up — not just for a few weeks, but for good. Each week I'll show you how to use high protein nutrition (to fuel your workouts), meal planning for real family life, and beginner-friendly strength training to create a healthy lifestyle that actually sticks long term. Let me introduce myself. I'm Rachel — mom of 5, follower of Jesus, Registered Dietitian, and Certified Personal Trainer. I've spent hours coaching moms through fat loss and strength training, and one big thing they struggle with is this: "I know what to do. I just can't make myself do it." And they think they just need to be more disciplined. What if it isn't a willpower or discipline problem at all? If you're ready to stop surviving on whatever's left after everyone else is fed, start hitting your protein goals, and build a sustainable weight loss plan that fits your actual life, then my friend, you're in the right place. Grab your protein shake, take a deep breath, and let's do this. — Rachel Disclaimer: Your health is your responsibility. Always check with your doctor before starting a new diet or exercise regimen.
Episodes
Do you ever feel like sweets have a hold on you? Like one cookie turns into just one more, and your brain keeps flashing pictures of brownies in the freezer while you're just trying to get through bedtime?
I've been there. As a registered dietitian, certified personal trainer, and mom of five, I've lived this struggle for most of my life. And I'm here to tell you that a better relationship with sweets is p...
You're lifting. You're showing up. So why does it feel like your results are stuck?
In part two of Simple Strength Training Foundations for Moms, I'm wrapping up the four foundations that every mom needs to know to build real strength without burning out. If you missed part one, go back and listen first. It lays the groundwork for everything we cover today.
In this episode, we're talking about...
Have you ever walked into the gym, wandered past the machines, and wondered whether any of your effort was actually working? I've been there, and I know how frustrating it feels to be tired, sweaty, and still not sure you're making progress.
Welcome to part two of our series. Last time, we talked about the nutrition side of fat loss. Today, we're turning to strength training and the simple foundations that...
Fat loss can feel confusing, especially when you're juggling kids, a schedule that never slows down, and about a hundred opinions on what you "should" be doing. Calories, macros, cardio, lifting... where do you even start?
I've been there. When I first set out to lose fat, I thought it would be simple. Track my food, watch the scale drop, done. Then real life showed up, the numbers stopped cooperating, and...
Ever have one of those days where everything snowballs, you're putting out fires from morning to night, and by evening your brain is begging for ice cream or that bag of chocolate chips in the pantry? Yep, me too.
In this episode, I'm sharing a moment from a coaching call with a client who had a really hard day. She was on a long drive home, already thinking about ice cream, but this time she did something...
Have you ever done everything "right" and still felt like nothing was changing?
If you're a busy mom who is working hard to lose weight and not seeing the results you expected, this episode is for you. Today I'm sitting down with my client Jessica, a stay-at-home mom of three, to talk about what it's really like to keep showing up when the scale won't budge.
Jessica shares where she was before...
You've seen the posts. Someone lost 20 pounds with one weird trick, one supplement, one "hack" nobody's talking about. And some part of you thinks... what if this is it? What if this is the thing that finally works?
I get it. I've been there too, wondering if I just fell for really good marketing.
In this episode, I'm breaking down exactly how I, as a registered dietitian, filter through the n...
You've been putting in the work. The habits are dialed in, the workouts are happening, and yet that number on the scale hasn't budged in weeks. Maybe even months. If you've ever stood in your bathroom wondering whether your fat loss plan is actually broken, or whether you're missing something everyone else seems to just "get," this episode is for you.
I'm pulling back the curtain on what a real plateau act...
If you've ever ended the day realizing you meant to work out, meant to prep for tomorrow, meant to do something for you, and none of it happened... this episode is for you.
I'm breaking down why moms constantly run out of time for the healthy habits they know they want, and why it has nothing to do with discipline or willpower. You are not lazy. You are not confused about what to do. Something deeper is go...
Be honest with me for a second. How many diets have you started this year? How many workout plans are sitting abandoned in a note on your phone right now?
If you feel like you're always trying but never actually getting anywhere with fat loss, I need you to listen to this episode. Because what I'm about to share isn't about willpower, and it's not about finding the "right" plan. It's about a pattern that's...
For most of my life I thought I just got a pancake butt and that was that. No amount of squats was ever going to change my genetics... or so I thought.
In this episode I'm telling you the real story of how I went from feeling flat and frustrated to actually building a butt I'm proud of, plus how it accidentally fixed a problem I didn't even realize was connected to weak glutes.
I'm walking you...
If you've ever felt like YOU'RE the reason every diet has failed...this is for you. I don't actually think that's true. I think you're stuck in one of four patterns, and I want to help you figure out which one.
I'm hosting a free live training, 4 Fat Loss Mistakes Moms Make, on Tuesday, September 29th at 11 AM Central. I'll walk you through all four patterns, help you figure out which one is yours, ...
Ever feel like you're drowning in fitness advice? Fasted cardio, heavy lifting, seed oils, meal timing... everyone's got an opinion on the "right" way to lose weight, and it's exhausting trying to sort through it all.
In this episode, I'm sharing a personal story about a floor renovation (yes, really) that taught me something huge about why so many moms stay stuck in analysis paralysis instead of making pr...
If you've ever downloaded a macro tracking app, stared at the protein number, and thought "okay but what am I actually supposed to do with this," this episode is for you.
I get asked about protein intake for women almost every single day in my DMs and with my clients, and honestly, there's a lot of conflicting advice out there. Some people are telling you to eat 200 grams a day. Others are saying protein d...
Is being good on your diet all week actually working against your goals?
For years, I lived by a rule that felt totally logical: be strict Monday through Friday, then loosen up on the weekends. Eat clean, skip the carbs, say no to everything fun... and then somehow "make up for it" by Saturday.
Sound familiar?
I want to tell you something I don't talk about very often: I struggled...
Feeling intimidated every time you walk into the weight section of your gym? You are not alone, and today I'm getting real about why so many women feel this way.
As a registered dietitian, certified personal trainer, and mom of five, I hear this from my clients all the time. One r...
Is dinner sneaking up on you again... tonight? And tomorrow? And basically every night this week?
If you've ever stood in the grocery store at 5pm with no plan, no idea what to make, and your blood sugar making all your decisions for you, this episode is for you. I'm sharing why s...
Have you ever scrolled through Instagram and seen a fitness "expert" confidently telling you that everything you thought you knew about lifting weights is wrong? Yeah, me too. And it happens constantly.
As a registered dietitian and certified personal trainer (and mom of five, so ...
Are you tracking your macros perfectly and still not seeing the scale move? Tracking can be such a chore and not seeing a result from all the effort is just plain annoying.
In this episode of Effective Weight Loss for Moms, I'm breaking down 4 of the biggest reasons macro tracking...
Do you ever feel guilty for working out? Like you should be with your kids instead, but here you are dropping them off at the gym childcare or letting them watch a show while you get your workout in?
I hear this from moms all the time, and for years I felt it too. Not as a clear t...
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