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
19 minutes ago
19 minutes ago
Ever feel like the longer you try to lose weight, the harder it gets? Like your body is secretly sabotaging you, and someone flipped a switch to “slow metabolism mode”?
You’re not alone—and no, your metabolism isn't broken.
In this episode, we’re kicking off Part 1 of a 2-part metabolism series that breaks down what’s really going on when your fat loss slows down. I’m diving into a recent 2022 scientific review from the Journal of Strength and Conditioning Research by Martínez-Gómez & Roberts—but don’t worry, I’m translating the science into simple, relatable mom-speak.
Here’s what we cover in this episode:
✅ What your metabolism actually is (it’s more than just calories burned at the gym)✅ Why your metabolism isn’t sabotaging you, but protecting you✅ How your body adapts to a calorie deficit like a smart thermostat✅ The role of hormones in slowing down your results—and why it’s not your fault✅ The difference between resting energy, NEAT, and EAT✅ Why your hunger skyrockets and energy tanks after a few weeks of dieting✅ The truth about a “slow metabolism” and why you’re not broken
You’ll meet the key hormonal players in the fat loss journey—leptin, ghrelin, thyroid hormones, insulin, and cortisol—and learn how they work with your body to keep you alive, even when it feels like they’re working against your goals.
Spoiler: Your body isn’t broken. It’s brilliantly adaptive. But understanding how your metabolism works is the first step toward breaking through the plateau and learning how to lose weight in a way that’s actually sustainable.
This episode is for the mom who's:
Eating healthy, working out, and still not seeing the scale budge
Wondering if their slow metabolism is to blame
Feeling frustrated, hungry, tired, and confused about what to do next
Ready to understand the why behind their fat loss challenges
Stay tuned for Part 2, where I’ll walk you through practical strategies to support your metabolism while still seeing progress. We’ll talk about how to reduce or delay metabolic adaptation, and how to make fat loss doable (and not miserable).
Links + Resources:
Join the Free Facebook Community: facebook.com/groups/strengthtrainingformoms
Book a Discovery Call: Click here to chat about your goals
Research article discussed in episode.
Ready for a realistic, sustainable plan? Learn more about Fit Lifestyle in a Box 1:1 Coaching Program here
6 days ago
6 days ago
Wondering how heavy you should lift to actually build muscle?In this episode, we break down exactly how to know if your strength training is effective—and how to build muscle as a beginner without second-guessing your effort.
You’ll Learn:
Why muscle growth comes from challenging your body to adapt
What “heavy enough” really means for you (hint: it’s different for every woman)
How to use the RPE scale to measure training intensity
Why keeping 2–3 reps “in the tank” is the sweet spot for muscle growth
If you’re not seeing results, chances are you’re not lifting heavy enough for you. Let’s fix that.
Ready to train smarter?
👉 Book a free discovery call to learn about personalized coaching👉 Join my free Facebook group to connect with other strong moms
Monday Jun 23, 2025
Monday Jun 23, 2025
Feeling stuck in your fat loss journey?In this episode, we talk about when it’s time to take a break from weight loss and why a maintenance phase can actually help you lose fat more effectively in the long run.
You’ll Learn:
How to know if your body needs a break from fat loss
Why weight loss slows down over time
Signs your energy, workouts, or mindset are suffering
How a maintenance season supports long-term weight loss goals
Taking a break isn’t quitting—it’s a smart fat loss strategy that helps you reset physically and mentally.
Need help with this?
👉 Book a free discovery call to chat about coaching👉 Join my free Facebook group for support + motivation
Wednesday Jun 18, 2025
Wednesday Jun 18, 2025
Struggling with staying motivated on your weight loss journey? You’re not alone-and this episode is your wake-up call, mama.
Inside, I’m getting real about the diet cycle that keeps so many moms stuck: full of motivation one week, totally burned out the next. I’ll share a cringe-worthy diet story from my college years, explain why motivation alone won’t lead to fat loss, and show you what actually creates lasting results.
You’ll learn:
Why motivation is not the secret to sustainable weight loss
The 3 key areas moms need to focus on for real fat loss: mindset, strength training, and nutrition
Simple habit shifts busy moms can start this week (no calorie counting required)
The one-sentence mindset shift to rewire your brain for long-term success
If you’re tired of yo-yo dieting and want a fit lifestyle that actually works for a mom schedule, this episode is for you.
Resources Mentioned in This Episode:
📞 Book a free discovery call
🏋️♀️ Grab the No-Fear Weight Room Tour
🎯 Learn more about Fit Lifestyle in a Box 1:1 Coaching Program
👯♀️ Join the free Strength Training for Moms Community on Facebook
Monday Jun 16, 2025
Monday Jun 16, 2025
Feeling lost in the gym? In this episode, I’m breaking down common gym lingo—like barbell, brace, compound lifts, eccentric, and more-so you can walk in confident and crush your strength training workout.
Links & Resources:
Free Facebook Community
Fit Lifestyle In a Box Program
Book A Free Discovery Call
Strong App
Wednesday Jun 11, 2025
Wednesday Jun 11, 2025
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
Monday Jun 09, 2025
Monday Jun 09, 2025
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