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Effective Weight Loss for Moms | High protein, Strength Training, Lose Weight, Meal Planning, Fat Loss, Healthy Habits
Effective Weight Loss for Moms | High protein, Strength Training, Lose Weight, Meal Planning, Fat Loss, Healthy Habits
Rachel DeSonier | Registered Dietitian, Certified Personal Trainer, Fat Loss Coach, Mom of 5 266 episodes Nov 11, 2026
Podcast for moms who want to lose weight and get fit by building sustainable habits. Host Rachel DeSonier, a registered dietitian and certified personal trainer, shares practical advice on strength training, flexible nutrition, and meal planning. She draws on her own experience as a mom of five to help listeners move from all-or-nothing dieting to consistent, realistic routines. The show emphasizes self-care, healthy habits, and fat loss without extreme restriction.
Episodes
272| If Eating More Protein Makes You Want to Gag, Start Here
Struggling to get enough protein without forcing down piles of meat? I’ve been there. As a mom of five, a registered dietitian, and a certified personal trainer, I used to push my plate of chicken aside and reach for a giant bowl of carbs instead. Sound familiar?
In this episode, I’m sharing a realistic way to bring more high protein foods into your day, even if you’re not a meat person and even i
271| Hiding From Your Kids to Sneak Sweets Every Afternoon? Here's a 4 Step Fix
It’s 3 PM. The kids are loud, you’re running on fumes, and somehow you end up in the pantry with the door barely cracked, hoping nobody notices. If that sounds familiar, you are not alone, and you are definitely not broken.
I work with moms every day who are capable, active, and doing so much right. They have healthy habits in place, they know protein matters, and they still find themselves tearin
270| 3 Ways to Add 20 Grams of Protein to the Dinner Your Kids Already Eat
Are you tired of cooking one meal for your family and a second meal for yourself just to hit your goals? Me too. With five kids, that is simply not happening in my house, and I refuse to tell you it should happen in yours.
In this episode, I’m sharing how to eat a high protein dinner without becoming a short-order cook. Because here’s the truth: most family dinners are built around what the kids w
269| If You're Good All Day but Snack After the Kids Go to Bed, Try This 3 Step Close the Kitchen Routine
It’s 9 p.m. The kids are finally asleep, the house is quiet, and somehow, you’re standing in front of the pantry, not even hungry, wondering what sounds good. If that’s you, I have been there more times than I can count.
In this episode, I’m talking about nighttime snacking, but not the emotional kind. This one is all about habits. As a registered dietitian, a certified personal trainer, and a mom
268| Is Peanut Butter Actually Protein? Top Foods Moms Think Are High Protein but Aren't
Is your “high protein” breakfast leaving you starving by mid-morning? You’re not imagining it, and it’s not a willpower problem.
In this episode, I’m pulling back the curtain on what “high protein” really means. If you’ve ever grabbed a protein-labeled granola bar, stirred peanut butter into your oatmeal, or switched to almond milk thinking you were covering your bases, this one is for you. I’m a
267| What Are the Most Important Macros to Track for Fat Loss?
Ever opened a macro tracking app and instantly felt your brain short-circuit? You’re not alone, and honestly, it’s one of the main reasons moms quit before they ever get started.
If you want to lose fat, someone has probably told you to track everything: carbs, fats, protein, fiber, and who knows what else.
Here’s the thing. You don’t actually have to track it all. In this episode, I’m sharing whi
266| Why Losing Weight as a Short Girl is Different. Here's 3 Things You Need To Know.
Ever feel like weight loss just works differently for you? If you’re on the shorter side, you’re not imagining it.
In this episode, I’m saying something I’ve never talked about out loud before: losing weight is different when you’re short. At just 5'2½" (yes, the half counts), I’ve lived this firsthand. I spent years doing everything the internet told me to do to lose weight, and all it got me was
Know A College Student? Listen To This!
If you have a college student at home, or you’re one yourself, and the resume is looking a little empty, this quick episode is for you.
I’m opening applications for the next round of my internship program. In this episode, I share the four open positions, what interns learn in each one, and who the program is a good fit for.
Positions open:
Podcast Production
Content Repurposing
So
265| Here's What I'd Do If I Wanted to Lose Weight by Christmas...And Keep It Off
Want to lose weight before the holidays and feel good in your family photos, without a crash diet, a quick hack, or a miracle supplement? I get it. I’ve been there, and today I’m sharing what I would actually do.
I spent a lot of my life constantly trying to lose weight, and I wish someone had told me back then what I’m about to tell you. In this episode, I walk you through the practical principle
264| You Don't Have to Be a Slave to Sweets. Here's 3 Steps to Get You Started
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 sw
263| Simple Strength Training Foundations for Moms Part 2
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 the
262| Simple Strength Training Foundations for Moms Part 1
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 foundat
261| Simple Fat Loss Foundations for Moms
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 coopera
260| Live Coaching: Dealing with Emotional Eating When You're a Stressed Out Mom
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
259| She's Down 11 Pounds of Fat and Up 2 Pounds of Muscle: How Jessica Did Less and Lost More
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 we
258| Is That Weight Loss Advice Actually Good for Moms? Here's How to Tell Good from Bad Advice on the Internet
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 noise
257| Is the Scale Stuck Even Though You're Doing Everything Right for Weight Loss?
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 pl
256| The Simple First Step to Actually Finding Workout Time Week
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. S
255| Why Changing Up Your Weight Loss Plan Every Week Can Keep You Unintentionally Stuck
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 patte
254| Having a Perky Butt Isn't Genetic, It's a Simple Training Formula
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 thr
4 Fat Loss Mistakes Moms Make
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 you
253| How Chasing the Best Fitness Plan Can Keep Moms From Actually Losing Fat
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
252| The Simple Answer To How Much Protein Moms Need for Fat Loss
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
251| Is Being 'Good' All Week Actually Stalling Your Fat Loss?
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 with this exact
250| If Walking Into the Weight Room Feels Intimidating, This Episode Is for You
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 recently told me she felt so intimidated that she just walked around the weight room without touching a single piece of
249| The Way You're Meal Planning is Probably Stressing You Out. Try This Instead
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 so many of us moms are stuck in reactive mode when it comes to dinner, and why that's honestly not our fault (spoiler: n
248| Why Knowing More Is Keeping You From Losing Weight
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 you know I don't have time to waste), I see this play out over and over with the moms I work with. We are drowning in f
247| 3 Reasons You're Not Losing Fat Even Though You're Tracking Macros
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 can feel like it's just not working, even when you are doing everything "right." I share the mistake I made myself for
246| Does Taking Time to Workout and Focus on Your Health Make You a Bad Mom?
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 thought, more like this quiet feeling that taking time for myself meant I was doing something wrong. That prioritizing y
242| What to Do When Your Healthy Habits Start to Slip
We had just gotten back from a month away, and I walked straight into one of the heaviest work weeks I've had in a while. Kids home for summer, my husband and I tag teaming the chaos, and somewhere in the middle of it all, I found a nighttime routine that felt like it was working... at first.
Until one morning I woke up exhausted, stepped on the scale, and just knew. Something had slipped.
If you'
245| You Want to Start Strength Training but Don't Know Where to Begin
So, you've decided it's finally time to start strength training but keep getting stuck before you even walk into the gym. Now what?
I see it all the time with the moms I work with. You know all the benefits. You know it's good for your metabolism, your bones, your hormones. You're done with the workout classes and the endless cardio that isn't getting you anywhere. But then you actually think abou
244| Why You Can't Stop Eating at Night
Do you ever feel like you're doing everything right all day long... and then the second the kids go to bed, it's like a switch flips? You find yourself standing in front of the freezer, digging through the pantry, eating things you swore you weren't going to touch?
I used to think something was wrong with me. I thought I just didn't have enough self-control, discipline, or willpower. I'd tell myse
243| Why Nothing You've Tried for Weight Loss Has Worked Long Term
Be honest with me for a second. How many times have you started a new workout plan, a new diet, a new "this time I'm really going to stick with it" plan, only to find yourself right back where you started a few weeks later?
I've been there too. And for a long time, I thought something was wrong with me. Turns out, that's not the real problem at all.
In this episode, I'm digging into the real reaso
241| Ever Said 'I'll Get Back on Track with Healthy Habits When School Starts'?
Maycember. If that word just gave you a little anxiety spike, you already know exactly what I'm talking about.
Every year it's the same story. Teacher appreciation gifts, class parties, spring concerts, pajama days... and somewhere in the middle of it all, your healthy habits quietly slip away without you even noticing.
Then July rolls around and you tell yourself the same thing you tell yourself
240| Why You Keep Putting Off Eating Healthy and Lifting Weights
Hey friend, can we talk about procrastination for a second?
I don't mean the "I'll clean my closet later" kind. I mean the deeper stuff, the "I keep telling myself I'll start eating better, I'll start working out, I'll get serious about this... eventually" kind. If that sounds painfully familiar, this episode is for you.
I've been sitting with this topic a lot lately, partly because of some health
239| If Your Routine Falls Apart the Second Life Gets Busy, It Was Never Built to Last
You guys, summer is running me over, anyone else? Kids are home, my schedule is a mess, and if you're anything like me, keeping up with your health goals feels like just one more thing on an already overflowing plate.
But here's what I've realized this season: the moms who actually keep their results long term aren't the ones white knuckling it through some extreme plan. They're the ones who've bu
238| Why You're Losing Weight but Still Don't Look Toned
You've been eating less. Doing more cardio. Cutting things out. And you're still not getting that toned look you've been working so hard for.
Sound familiar?
In this episode, I'm breaking down the real reason so many women hit a wall when it comes to muscle building for women, and why the "eat less, move more" approach might actually be working against you.
I'm sharing a simple analogy that comple
237| You've Done the Research — So Why Aren't You Losing Weight or Getting Stronger?
I know you've got the podcast on right now, maybe in the car, maybe washing dishes, maybe folding laundry way later than you meant to be up. And if you're anything like the moms I work with, you've already learned a lot. Protein, progressive overload, strength training for moms, all of it. You've read the blogs. You've grabbed the free guides. You've genuinely done the research.
So
236| The Episode I Wish Every Mom Heard Before She Started Over Again *Rerun Episode
Okay, be honest with me for a second. How many times have you jumped into a new program, all fired up, only to fizzle out three weeks later and feel worse than when you started?
I've worked with a lot of moms at this point, and here's what I've learned: not everyone who wants to lose fat is actually ready to lose fat. And that's not a bad thing to admit. It's actually the first step toward real, l
235| What Your Cluttered Kitchen Counter Has to Do with Your Fat Loss- Interview with Tracy Hoth
You have probably never connected the state of your kitchen to the number on the scale. But what if they are more connected than you think?
In this episode I am sitting down with Tracy for a conversation that honestly stopped me in my tracks. We are not talking about meal plans or macro targets today. We are talking about your environment and the health impact of a cluttered kitchen on your abilit
234| 5 High Protein Lunch Ideas for Busy Moms Who Don't Have Time to Think
Let's be honest. Lunch is the most skipped, scrounged, and forgettable meal of the day for most moms. You know you should eat something real. But by the time noon hits, you are already starving and whatever is closest wins.
That is not a willpower problem. That is a planning problem. And in this episode, we are fixing it.
I am sharing five high protein lunches for moms that I actually rotate throu
233| How to Know If You Are Actually Working Hard Enough in Your Workouts
If you've been showing up to every workout, staying consistent, and doing everything "right," but your body still looks the same... this episode is for you.
I'm taking you back to 2018, sweating it out in the corner of my gym, hiding in the squat rack farthest from anyone who looked like they knew what they were doing. I thought I understood strength training for beginners. I was consistent. I was
232| Stop Downloading Free Meal Plans That Aren't Built for Your Family
Ever download one of those free meal plans from an influencer with the perfect kitchen, feel hopeful for about five seconds, and then... nothing? Either it's a spreadsheet so massive you close the tab immediately, or it's so bland and so specific to what one person eats that your family wouldn't touch it with a ten-foot pole.
In this episode, I'm talking about meal planning for moms and why someon
231| Is This One Thing Why Your Fat Loss Habits Keep Falling Apart?
Have you ever wondered why one trip, one bad week, or one schedule disruption can throw you off track for an entire month? You start strong, you're feeling great, and then... life happens. Suddenly you're back at square one, wondering what's wrong with you.
Here's a little secret: nothing is wrong with you.
In this episode, I'm sharing a story about a client who recently traveled out of the countr
230| Is Stress Killing Your Weight Loss? Here's What You Need To Know -Interview with Molly McNamee Fitness and Hormone Coach
She was doing all the right things and was STILL gaining weight. Exercising, counting macros, all the things.
And still no weight loss.
Today on the podcast I'm welcoming Molly McNamee, a fitness and hormone coach. In this episode we are learning all about how stress can totally sabotage your weight loss, and simple things you can do about it.
Connect with Molly:
Instagram
Molly's free gift
229| I Track My Macros In 5 Minutes A Day. Here's How I Do It
Okay, so real talk. I used to be the person who would get to dinner, open my logging app, and realize I had not tracked a single thing all day. Not breakfast, not lunch, not even that snack I definitely ate at 3pm. I would just close the app and tell myself I would do better tomorrow. And then tomorrow would come and the same thing would happen all over again.
Macro tracking does not have to feel
228| Why You Keep Saying You Don't Have Time (And What's Really Going On)
If you've ever said "I just don't have time" when it comes to working out, meal planning, or taking care of yourself, this episode is for you. And honestly? You're probably not wrong. Mom life is full, loud, and constantly pulling you in twelve different directions at once.
But what if there is more to the story?
In this episode, I’m going a little deeper than the usual "just wake up earlier" advi
226| What to Do With Your Health When You're in the Trenches of Motherhood
If your health has fallen completely off the stove — not just on the back burner, but gone — this episode is for you.
I'm sharing the moment I was standing at my kitchen counter, a newborn at home, a dietitian by training, and still completely stuck. Nothing was working. So I stopped trying to do everything and started with one thing: four cups of water a day, tracked in my planner. That one habit
225| How to Hit 100 Grams of Protein As A Mom On Your Most Chaotic Weeks
If you are a mom who has ever looked at a crazy week and thought "I'll just start next week when things calm down", this episode is for you.
The truth is, the chaos is not going anywhere. The sick kids, the last minute emergencies, the packed schedules, that is just motherhood. So how do some moms manage to nail their nutrition goals and hit their protein targets even when life is completely off
224| Stop Waiting to Feel Motivated To Lose Weight. It Doesn't Work That Way.
If you've been waiting for the right time, the right season, the right level of motivation to finally get started — this episode is going to change how you think about all of that.
Because here's what I've found working with moms: motivation isn't supposed to come first. And if you've been waiting for it to show up before you take action, you've had it backwards. Today I'm breaking down why that i
223| How to Eat Healthy When Your Kids Won't Eat What You're Eating
You made a real dinner. Protein, vegetable, everything. And your kid sat down, looked at the plate, and said "yuck."
If you've been through that enough times that you've just given up and handed out chicken nuggets — this episode is for you.
I'm sharing the four-step process I've used in my own home with five kids to actually get my family eating real food, without the power struggles and without
222| Why Discipline Isn't the Answer to Your Consistency Problem (And What Actually Is)
If you've ever told yourself you just need to be more disciplined (and then felt worse when your healthy habits didn't stick) this episode is for you.
Because for most of the women I work with, this isn't actually a discipline problem. It's something else entirely. And today we're going to figure out what that is.
🔗 Book a free discovery call
🔗 Join the Fat Loss Formula for Moms
— Rachel
221| You're Showing Up to the Gym. Why Isn't Anything Changing?
You're going. You're putting in the effort. And yet nothing seems to be changing. No visible muscle, no real strength gain, and honestly your motivation is starting to tank because of it.
This episode is for you if you've ever wondered if you're doing something wrong — or if you're just not built for this. And to be honest, you're probably not doing the wrong things, you're just missing a few key
220| If You've Been Putting Your Health Off Until Your Kids Graduate, You Need to Hear This
You know that thing you keep telling yourself you'll deal with later — after the kids' schedules calm down, after summer, after they graduate? This episode is about that.
I'm sharing a conversation I had with a mom at the gym who's been putting off a shoulder issue for years because that's just what moms do. And I think a lot of you are doing the exact same thing, just with different details.
Here
219| Live Coaching: When The Scale Isn't Moving The Way Your Expected
If you've ever looked at the scale and thought am I even doing this right? — this episode is for you.
I'm sharing a live coaching session with one of my clients, Jessica, who came to me with two questions that by the end of the call, turned out to be way more connected than either of us realized. We talk about tracking accuracy, realistic expectations, and why the one-to-two pounds per week rule t
218| If You've Ever Told Yourself 'I Have No Self Control Around Sweets' - This Episode Is for You
When we restrict sweets and label them as "bad," we're not solving anything — we're just building pressure. And eventually that pressure valve blows. If you've ever white-knuckled it all week and then completely lost it with a bag of something on Friday night, you know exactly what I mean.
In this episode I'm breaking down why restriction backfires, why "just eat intuitively" isn't the answer eith
217| How Fit Moms With Multiple Kids Still Have Time To Work Out-4 Things They Do Differently
You know that fit mom who has kids and a job but STILL manages to hit the gym too?
How does she do it?
That's what I'm talking about today on the podcast. She isn't a special unicorn, I promise. But I'm pretty sure she IS doing a few things differently than you to be consistent with exercise for years, and I'm sharing them in this episode.
Enjoy!
-Rachel
Next Steps:
Book a free call to find o
216| Can You Pursue Fat Loss Without Obsessing Over Your Body? Interview with Brittany Braswell, RD
Is it actually possible to pursue fat loss and strength goals without your body consuming your mental space? Today's guest thinks so. Brittany Braswell, host of the Faith-Filled Food Freedom podcast, joins me to tackle the messy intersection of body goals and mental obsession.
We dive into when healthy habits cross the line into unhealthy obsession—and how to recognize if you've already crossed it
Want to See How a Top 2.5% Globally Ranked Podcast Actually Gets Made? Here's Your Chance
Have you ever wondered what actually goes on behind the scenes of a podcast like this one? The editing, the scheduling, the content, the systems — all of it?
This episode is a little different. I'm pulling back the curtain on Effective Fitness for Women and officially opening up my internship program — and I want you to be part of it.
Whether you're a college student building your resume, a stay-
215| How to Feed Yourself (Well) When You're Too Busy Feeding Everyone Else
If you've ever opened the fridge shaking because your blood sugar is so low — while your kids' lunches are perfectly packed — this episode is for you.
I'm sharing 3 simple starting points to help you actually nourish yourself consistently, even when everyone else's needs come first. No overhauling everything at once. Just pick the one that's your lowest hanging fruit and start there.
Enjoy!
-Rache
214| 5 Ways To Measure Fat Loss Progress Without A Scale
You stepped on the scale after a week of doing everything right.
Hit your protein.
Lifted weights.
Skipped the takeout.
And the number went UP.
If you've ever wanted to throw your scale across the room, this episode is for you.
The scale isn't the only way to measure progress—and it's not even the best way. In this episode, I'm sharing five better ways for moms to track fat loss that won't mess wi
213| What to Do When You Walk Into the Gym and Have No Idea Where to Start
You walk into the gym.
Everyone looks like they know what they're doing.
Everyone looks like a bodybuilder.
So you head straight to the treadmills.
If that's you, this episode is for you. The intimidation factor of walking into the weight section is so real—I've been there, and almost every woman I work with struggles with this. But here's the truth: You belong in the weight section. You pay just
212| I'm Trying To Get Back Into A Healthy Routine. Where Do I Start?
"I just need to get back into a healthy routine"
You've had that thought.
Maybe after scarfing down fast food in your car because you were rushing before your kids sports practice. Or after realizing you haven't worked out all week.
You know you need to prioritize your health.
But when you sit down and think about it, you're overwhelmed. Do you start with meal planning? Working out? Both? And how
Hey! Listen To This Really Quick. It Could Be Exactly What You (Or Someone You Know) Needs.
Hey! Listen to this really quick — it could be exactly what you or someone you know needs.
Did you know that I have an internship program?
I'm currently opening up internship applications for Effective Fitness for Women and I wanted to tell you about it personally.
In this episode I'm sharing what the program looks like, who it's for, and why I genuinely love pouring into the people who join this
211| When The Scale Isn’t Moving: 3 Steps To Take
The scale hasn't moved in weeks.
You're doing everything right—working out, eating healthy, showing up consistently.
But your weight? Stuck.
And now you're panicking. You're thinking "I must be doing something wrong. Maybe my body just can't lose weight."
Here's what you as a mom need to know: A plateau doesn't mean you're failing. It means something needs investigating.
In this episode, I'm walki
210| If You've Been Using The Same 10 Pound Weights For The Last Year, You Need To Listen Up
You've been strength training for six months. Maybe a year.
You're showing up, you're consistent.
But your body looks exactly the same. Your arms are still soft. Your legs aren't growing. You're not losing inches.
And you're frustrated because you're doing the work—so why aren't you seeing results?
If you've been using the same 10-pound dumbbells for months (or years), your body adapted a long tim
209| You Don't Need More Discipline. You Need a Nervous System Reset-Interview with Rachel Skinner Fernandez
In this interview episode, I'm sitting down with Rachel Fernandez — mom of three and nervous system expert — to talk about why so many moms experience burnout and emotional dysregulation, and what's actually happening in your body postpartum.
We cover how pregnancy depletes critical minerals that affect your nervous system, why pushing through intense workouts can backfire when you're already runn
208| Should You Track Your Macros? 3 Questions To Ask Yourself Before You Start
You're ready to start tracking macros.
You bought the food scale. Downloaded the app.
You're done messing around. This is finally going to work.
But what if I told you that starting to track right now might be the worst thing you could do?
In this episode, I'm breaking down the three questions you need to ask yourself before you download that tracking app. Tracking macros at the wrong time doesn't
207| How To Build Muscle When You Only Have 30 Minutes As A Beginner
You think you need an hour for strength training to work.
So when you only have 30 minutes, you skip it.
Or you do cardio instead because "it's better than nothing." But cardio doesn't drive fat loss the way muscle-building does—and moms watching their bodies get softer need a different approach.
You actually don't need a whole hour. You need a strategic 30 minutes.
In this episode, I'm breaking d
206| What to Do the Day After You Fall Off Your Plan
You overate yesterday.
Maybe it was birthday cake, chips on the couch, or Chinese takeout you swore you wouldn't order.
Now you're waking up thinking you need to skip breakfast or eat less today to "make up for it."
Stop right there. In this episode, I'm sharing exactly what to do the day after you fall off your plan so you can stop the guilt-restrict-overeat cycle for good.
Discover why "making u
205| When You Know Exactly What to Do But Still Can't Make Yourself Do It
You know exactly what you're supposed to do.
Wake up at 5:30am and work out. Hit 100g of protein. Lift weights 3x per week.
But when the alarm goes off, you hit snooze. Again. You're not failing because you lack knowledge—you're failing because knowledge isn't enough.
In this episode, learn the key element that's missing from your healthy journey, and how to leverage it for your success.
-Rachel
204| Get 100 Grams Of Protein In Per Day With This Simple Method
You know you need more protein for weight loss. You've heard it on every podcast, read about it in articles, maybe even had your doctor mention it.
But here's the problem: by the end of the day, you're lucky if you've hit 50 grams.
Sound familiar?
Here's what I want you to know—this isn't about willpower. It's not about trying harder or being more disciplined. You don't need another meal planning
203| Meal Planning for Moms Who Are Just Trying to Survive the Week
Sitting at a stoplight frantically writing your grocery list on a scrap of paper?
Racing through the store grabbing whatever looks good because you have no plan?
That was me too.
In this episode, I'm sharing how I went from total meal planning chaos to a system that runs on autopilot—and how you can build one too.
This episode is for moms who are tired of decision fatigue around food and want to b
202| How to Actually Make Time For Healthy Habits-Interview With Michelle Byrd
Feeling like there's never enough time for the healthy habits you know you need to do consistently?
You're not alone. In this episode, I sit down with Michelle Byrd — strategic time management coach, busy mom of three, and host of the top 2% ranked Busy Vibrant Mom podcast.
Michelle shares practical tools like time blocking and batching that you can use to finally protect time for your workouts, t
201| How to Stop the Late Night Snacking That's Sabotaging Your Weight Loss
You put the kids to bed, shower, plop on the couch—and suddenly your brain is flashing images of chips or ice cream.
Five minutes later, you're standing at the pantry. Ten minutes later, half the bag is gone.
You feel defeated, like you can't be trusted around food at night. Sound familiar?
Late night snacking is one of the biggest barriers to weight loss for moms, and today I'm breaking down exac
200|Client Success Story: How This Busy Working Mom Went From 3X To L And Has No More Back Pain
I love sharing client success stories!
In today's interview, my client Marsha Guse is sharing how she (a full-time working mom in her 50's) was able to transform her body with strength training. She now is feeling firmer, more energetic, and has gone down from an 3X to L in her clothes!
Marsha is also an author of Becoming Happier, a book for parents and caregivers to help kids create healthy, h
199| 3 Things That Go On My Planner Each Week To Stay Consistent With Healthy Habits
You know what to do. You've done it before. So why does consistency with healthy habits feel so impossible right now?
If you're a mom who's scrambling constantly and dropping the ball on the healthy habits you know you need to implement, this one's for you.
In this episode, I'm sharing the three things I put in my planner every single week that keep me on track with my health goals, even with fiv
198| If You’re “Good” All Week And Blow It On The Weekends, You Need To Hear This
Struggling with weight loss because you're "good" Monday through Friday but blow it every weekend?
I get it! In this episode, I'm breaking down why the restrict-binge cycle keeps you stuck and how to finally break free.
Learn why eating too few calories during the week creates weekend binges, how to use flexible macro nutrition for sustainable fat loss, and why your weekends aren't the problem.
If
197| 3 Reasons Why I Used To Run Half-Marathons And Still Looked Exactly The Same
If you've been running to lose weight but the scale won't budge, this episode is for you. I used to run multiple half marathons - logging 3-4 runs per week with 7+ mile weekend runs - and my body looked exactly the same.
In today's episode I'm sharing 3 key reasons why I didn't lose weight with running.
And if you are a mom trying to lose weight, I also share about a better approach: strength tra
196| When Diet And Exercise Stop Working: Hormones, Thyroid, And Perimenopause Explained-Interview with Monica McKitterick FNP
You're eating well, working out consistently, but the scale keeps climbing. Your body feels different. Your clothes don't fit. And you're wondering—am I doing something wrong, or is this just perimenopause?
In this episode, I'm sitting down with Monica McKitterick, Family Nurse Practitioner and founder of Impact Family Wellness, to talk about the real reasons hormonal weight gain happens in midlif
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