Effective Weight Loss for Moms | Workout Routines, Lose Weight, Meal Planning, Healthy Habits, Fat Loss
Do you feel like you should have this health thing figured out by now… but no one ever actually taught you how to do it in a way that fits your real life?
Are you tired of starting over every Monday? Trying to eat “clean,” squeeze in workouts, and then feeling like you failed when life gets crazy again?
You don't need to work harder. I believe that you struggle because you’ve just spent years putting everyone else first, and no one’s ever shown you how to take care of you.
Welcome to The Effective Weight Loss for Moms Podcast, where you’ll learn how to lose fat, build strength, and finally feel confident in your body through strength training, flexible nutrition, and consistency systems.
Hey, I’m Rachel. I'm a mom of 5, follower of Jesus, Registered Dietitian, and Certified Personal Trainer.
After my third baby, I felt stuck in a body that didn’t feel like mine. I tried all the things, like eating less, doing endless cardio, intermittent fasting, and still felt frustrated and defeated.
Once I learned how to fuel my body instead of punish it, and trained smarter (not longer), everything changed. I got stronger, lost fat, and found confidence I hadn’t felt in years.
Now, I help other moms do the same. Because guess what? If you were never taught how to build a healthy lifestyle that lasts, it's not going to be natural for you! I can be the one to show you how, so you can model this for your kids and break the cycle of inconsistency for good.
If you’re ready to finally be consistent, feel strong, and live healthy without guilt or overwhelm, this podcast is for you.
Grab your protein shake, take a deep breath, and let’s do this together.
-Rachel
Disclaimer: Your health is your responsibility. Always check with your doctor before starting a new diet or exercise regimen.
Listen on:
Episodes
2 days ago
2 days ago
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 good discomfort and bad pain, to skipping the core brace that protects your spine.
Because strength training isn't inherently dangerous - but it does require you to be intentional. And you deserve to build strength safely for years, not just weeks.
Enjoy!
-Rachel
Next steps: Book a free discovery call
Find out more about the Fat Loss Formula for Moms Coaching Program
4 days ago
4 days ago
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 for getting focused workout time - even when you're the primary caretaker.
Because you're not just a mom. You're also a person with goals. And that person deserves to show up fully for herself.
Enjoy!
-Rachel
Next Steps:
the Fat Loss Formula for Moms Program
Book a free discovery call to chat about my program
Beginner Strength Training Guide
Wednesday Jan 14, 2026
Wednesday Jan 14, 2026
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'll take care of me when things calm down" but things never calm down, this episode is for you.
Enjoy!
-Rachel
Next steps:
Book a Free Discovery Call
The Fat Loss Formula for Moms
The Ruthless Elimination of Hurry by John Mark Comer
Monday Jan 12, 2026
Monday Jan 12, 2026
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 disappointment, and what you should focus on instead.
I hope you enjoy this episode!
-Rachel
Next steps:
Book a free call to chat about my program
Fat Loss Formula for Moms
Wednesday Jan 07, 2026
Wednesday Jan 07, 2026
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.
-Rachel
Next Steps:
Protein Cheat Sheet
Fat Loss Formula for Moms
Book a Free Discovery Call to chat about my program
Monday Jan 05, 2026
Monday Jan 05, 2026
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 goals. You've done it a hundred times.
The problem isn't your goal-setting method. The problem is deeper.
As a mom of 5, I've figured out why healthy habits fail for most moms. And it has nothing to do with motivation, willpower, or discipline. It's about how you see yourself.
This episode is about the shift that changed everything for me. When you see yourself this way, your New Year's goals don't fail by February.
-Rachel
Next Steps:
The Fat Loss Formula for Moms Program
Book a Free Discovery Call to find out about the program
Wednesday Dec 31, 2025
Wednesday Dec 31, 2025
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 progressive overload and clear signals to adapt. Without measurement, you have no idea if what you're doing is working.
Stop guessing. Start winning. Learn how to build real strength gains as a busy mom.
-Rachel
Next steps:
Book a free discovery call
The Fat Loss Formula for Moms
Monday Dec 29, 2025
Monday Dec 29, 2025
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 interpretation to help women get real answers about what's happening in their bodies.
If you are in midlife and struggling with blood sugar issues, this episode is a must-listen.
-Rachel
Connect with Bev:
@purelypresenthealth
hello@purelypresenthealth.com
https://purelypresenthealth.com
The Complete Prediabetes Checklist: 10 Steps to Lower Blood Sugar for Women in Perimenopause. These 10 steps are practical, proven, and designed to cut through the confusion and get you moving toward real results.
Wednesday Dec 24, 2025
Wednesday Dec 24, 2025
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 wasn't cooperating, the scale was going up, and I didn't feel like myself.
But I stayed consistent anyway. I kept working out even when I didn't want to. I kept showing up even when nothing seemed to be working.
And my kids were watching.
If you're in a season where weight loss isn't happening, where your body feels like it's working against you, where you're tired and frustrated and wondering what's the point—this episode is for you. Because what your kids are learning from you right now is more valuable than any number on the scale.
They're not learning from your fat loss results. They're learning from your consistency, your perseverance, and your attitude while you stick with it.
This Christmas Eve, I want you to see what they see: a mom who doesn't quit, who values herself enough to keep going, and who's teaching them what self-worth actually looks like.
Have a Merry Christmas!
-Rachel
Next Steps:
Protein Cheat Sheet
The Fat Loss Formula for Moms
Monday Dec 22, 2025
Monday Dec 22, 2025
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 like you don't have time, this episode is for you.
Enjoy!
-Rachel
Book a free call with me
Fat Loss Formula for Moms Coaching Program