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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
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
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
227| Eat “Healthy” All Day and Overeat At Night? This Is Why
Have you ever tried to "save" your calories all day so you could enjoy a big dinner out, only to end up more stuffed and frustrated than if you'd just eaten normally? You're not alone, and the good news is it's not a willpower problem.
In this episode, I’m digging into one of the most common patterns that quietly derails progress for so many moms and why the strategy that feels like the smart move
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.
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— 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
195|Tired of Your Pancake Butt? Why Your Exercise Classes Aren't Helping (And What To Do Instead)
You've been crushing exercise classes 3-4x a week for months. You're sweating, you're sore, you're consistent. So why does your butt still look flat in jeans?
I'm sorry to have to tell you this, but variety keeps you entertained and repetition is what actually builds muscle. In this episode, I break down the science of progressive overload, why your glutes need challenging repeatable loading to gr
194| 3 Reasons Why You Keep Hitting The Drive-Through Instead Of Your Goals
Struggling with consistency around healthy eating?
In this episode, I break down the three real reasons you keep hitting the drive-through instead of eating what you know helps you feel strong and healthy - and none of them are about willpower.
If you're a busy mom who starts every week with good intentions but ends up relying on fast food by Friday, this is for you. Learn why your curre
193| 5 Ways To Get 30 Grams Of Protein In For Breakfast As A Mom Of Multiple Kids
Standing at the pantry at 9am eating your kids' granola bars because you're starving again?
It's not willpower—it's protein!
In this episode, I'm breaking down exactly why that oatmeal and banana breakfast isn't cutting it and giving you 5 simple, high-protein breakfast ideas that will help you lose belly fat, build muscle, and finally have stable energy throughout the day.
If you're a mom strugg
192| The One Habit That Makes Every Other Habit Easier
It's Sunday night and you're already feeling overwhelmed looking at the week ahead—wondering how you'll fit in your workouts, meal planning, and time with your kids.
You feel like a failure before the week even starts because you can't figure out how to make it all work.
In this episode, I'm breaking down the one habit that makes consistency with strength training, fat loss, and all your healthy h
191| The Consistency Lie: Why 'Just Be Consistent' Is Terrible Advice for Moms
Think "just be consistent" is the answer to your fitness struggles?
Think again. In this episode, I'm breaking down why this advice is not only useless for moms, but actually harmful - and what actually creates the consistency you're craving.
We're talking about the real barriers keeping you from showing up for strength training workouts and healthy eating, why your context matters more than your
190| Overwhelmed Mom? How Decluttering Can Help More Than Just Your Home-With Decluttering Coach Emily McDermott
Ever feel like you can't think straight in your own home?
In this episode, I sit down with Emily McDermott a declutter coach and host of Moms Overcoming Overwhelm Podcast, to unpack the fascinating connection between physical clutter and mental overwhelm—and why this matters so much for busy moms trying to show up for their health goals.
We explore how clutter impacts your mental state, and she gi
189| How To Stop Spiraling When Your Fitness Plan Gets Derailed
Missed a workout and suddenly you're convinced you've blown it? Sick kids and feel like you will never be able to be consistent with exercise?
In this episode, we're talking about why you spiral when your plan gets derailed and exactly what to do instead. You'll learn the 3-step protocol for getting back on track fast (not waiting until Monday), how to assess what actually happened so you can adju
188| The 5 Strength Training Mistakes Beginners Make That Actually Get Them Hurt
You're right to be cautious about strength training - lifting incorrectly CAN hurt you. But staying on the sidelines because you're scared means missing out on building the strong, capable body you deserve.
In this episode, I'm walking you through the 5 mistakes I see beginners make that actually cause injuries - from going too heavy too soon (the ego trap), to not knowing the difference between g
187| Why I Don't Work Out With My (Little) Kids Around
If you're trying to strength train with your kids climbing on you, you're not actually training - you're teaching them that mom's needs are negotiable.
In this episode, I'm breaking down why your nervous system literally cannot be "on" for childcare and strength training simultaneously (it's physiology, not a personality flaw), why that matters for your safety and progress, and four real solutions
186| 7 Signs You Are Heading For Burnout
Feeling like you're constantly running on fumes? In this episode, I'm breaking down the 7 signs you're heading for burnout - and what you can actually do about it.
We'll cover:
The difference between acute stress and chronic stress (and why it matters)
How over-packing your schedule is slowly draining you
The phone scrolling habit that signals you're overwhelmed
If you keep telling yourself "I'l
185| How To Lose 20 Pounds In 1 Week
Clickbait alert: You CAN lose 20 pounds in one week. But not the way you think.
In this episode, I'm calling out the quick-fix mentality that keeps moms stuck in the cycle of starting, failing, and feeling like failures. If you clicked hoping for some magic solution, that's exactly why you need to listen.
I'm breaking down why other coaches make promises they can't keep, why that sets you up for d
184| How to Hit 100g of Protein When You're Feeding a Family of 5+
Struggling to hit your protein goals while feeding a large family? You're not alone. Sooo many moms think they need to cook two separate meals: one "healthy" meal for themselves and regular food for the kids, but that's a recipe for burnout.
In this episode, I'm sharing simple strategies for hitting 100+ grams of protein daily while feeding a family of seven. No separate meals required.
-Rac
183| I'm a Mom of 5 and My Healthy Habits Actually Stick. Here's Why Yours Don't.
It's early January. You're motivated. You're ready to eat better, work out consistently, and finally build healthy habits that stick. But if you're like most moms, you'll quit by February. Again.
In this episode, I'm not giving you another goal-setting pep talk. I'm not telling you to break your goals into smaller steps or write them down or set behavior-based goals. You already know how to set go
182| Are Your YouTube Workouts Making You Miss Out On Strength Gains?
You're working hard, getting sweaty, and feeling exhausted—but are you actually getting stronger? If you're doing YouTube workouts, random social media classes, or group fitness without tracking progress, the answer is probably no.
In this episode, I break down the science of input, output, and variables—and why random workouts produce random results (or worse, no results). Your muscles need progr
181| Blood Sugar Going Rogue After 40? This Nurse Knows Why-Interview with Beverly Mazza BSN, RN, NC-BC
This is such a great episode! Today I'm interviewing Bev Mazza, BSN, RN, NC-BC. Bev is a Registered Nurse and Board-Certified Nurse Coach who specializes in metabolic health for women in midlife. She works with women navigating prediabetes, insulin resistance, weight changes, and the hormonal shifts of perimenopause and menopause. Bev combines functional medicine, personalized nutrition, and CGM i
180| The Gift Your Are Giving Your Kids (Even When You Don't See It)
It's Christmas Eve, and guess what? One of the most valuable gifts you're giving your kids this Christmas has nothing to do with what's under the tree.
Let me explain: This fall didn't go as planned for me. Kid struggles, going into perimenopause early, and my fat loss goals? They didn't happen. I had to make the hard choice to take a break from weight loss to strengthen my metabolism. My body was
179| 5 Strength Training Exercises You Can Do While Your Kids Are Home
I don't have time to work out with the kids home" is the #1 excuse I hear from moms—but what if I told you that's actually the PERFECT time to strength train? In this episode, I share 5 foundational strength training exercises that require minimal equipment, can be done in small spaces, and fit into the chaos of real mom life.
If you're a busy mom who wants to start strength training but feels lik
178| 5 Signs You're Ready For A Structured Fat Loss Program (And What To Do If You're Not)
Are you actually ready for a fat loss program, or are you setting yourself up for another failed weight loss attempt? In this episode, I break down the 5 critical signs that indicate you're truly ready to commit to a structured fat loss program—and what to do if you're not quite there yet.
Most moms jump into weight loss programs when they're motivated but not prepared. They invest time and
177| 3 Protein Hacks That Make Hitting Your Protein Goals Effortless
Most of us know we need to be eating enough protein, especially if we want to lose weight. But the thing we struggle with is how to actually make that happen without eating steak everynight and chugging protein shakes all day.
Today's episode will give you 3 ways to help you get there.
I hope you enjoy!
-Rachel
Next steps:
Download my 100 Gram Protein Cheat-Sheet here.
The Fat Loss Formula fo
176| Creating The Health Routines You Want For The New Year In 3 Simple Steps
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:
Boo
175| Should You Take Creatine? Safety, Muscle Gain & What Women Need to Know
reatine is one of the most researched supplements out there—but most women still aren't taking it. Why? Usually it's fear of weight gain, bloating, or just not understanding what it actually does.
We'll cover the science in simple terms, the real benefits you can expect, how to take it, and whether it's actually safe. If you've been curious about creatine but weren't sure if it was right for you,
174| How to Handle Gym Equipment Hogs (Without Losing Your Workout)
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.
Either way, this episode gives you solutions for both situations. From what to say to how to pivot your workout, after listen
173| From the ER to the Kitchen: How One Doctor Is Changing Kids’ Health-Interview with Dr. Ritu Saluja-Sharma
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 ne
172| Can You Enjoy Thanksgiving and NOT Derail Your Weight Loss Goals?
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
171| 10 Tips For Staying Active While On Vacation
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 ke
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