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.
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Episodes
3 hours ago
3 hours ago
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 next step?
Join Fit Lifestyle in a Box – your blueprint for realistic fat loss habits
Book a Free Discovery Call
Join the Free Facebook Community
3 days ago
3 days ago
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:
Book a Discovery Call to Find Out About My Program
No-Fear Weight Room Tour
Free FB Community
Wednesday Jun 04, 2025
Wednesday Jun 04, 2025
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:
Why cooking separate meals isn’t a long-term solution
How to build a dinner that works for both YOU and your kids
Scripts and tips for neutral, non-pressuring food talk
Easy steps to shift toward healthier eating—starting where you are
How to use structure and routine (like meal planning rotations!) to simplify everything
🔗 Book a free discovery call📦 Learn about Fit Lifestyle in a Box👯♀️ Join our Facebook community
Monday Jun 02, 2025
Monday Jun 02, 2025
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:
Model balanced eating without food guilt
Stop labeling foods as “good” or “bad”
Normalize healthy choices as a lifestyle, not a punishment
Teach your kids to trust their own hunger and fullness cues
🔗 Book a free discovery call🎉 Join Fit Lifestyle in a Box👯♀️ Hang with us in the Facebook group
Wednesday May 28, 2025
Wednesday May 28, 2025
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 help husbands and wives communicate better, heal past wounds, and grow together in faith.
Connect with Macaiah:
3 Steps to a Stronger, Christ-Centered Marriage (Free Guide for Christian Wives)
Free Coaching Call with Micaiah
Join Micaiah’s Free Facebook Group for Spouses
Monday May 26, 2025
Monday May 26, 2025
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:🔗 Fit Lifestyle in a Box Coaching Program — Ready to build strength in the gym and your everyday life? Let’s go!🔗 Join the Free Facebook Community — Get support from other strong women walking the same journey.🔗 Book a Discovery Call — Let's chat about your goals and how we can make them happen together!
🔗 No-Fear Weight Room Tour — Learn how to take those first steps into the weights section of your gym
Other episodes to check out:🎧 Episode 91: Stress Less & Lose Weight
Wednesday May 21, 2025
Wednesday May 21, 2025
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:
Join Fit Lifestyle in a Box — My signature program for sustainable fat loss and strength training that actually fits a mom’s real life
Book a Free Discovery Call
Join My Free Facebook Community
Monday May 19, 2025
Monday May 19, 2025
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 and see if this is the right next step for your goals.
Join My Free Facebook Community — Get support, encouragement, and real talk from other moms on the same journey.
Wednesday May 14, 2025
Wednesday May 14, 2025
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:
Free FB Community
Book a Discovery Call to Find Out About My Program
The Four Tendencies Book
Monday May 12, 2025
Monday May 12, 2025
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
Join the FREE FB community