Effective Weight Loss for Moms | Workout Routines, Lose Weight, Meal Planning, Healthy Habits, Fat Loss

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 current approach to meal planning isn't working, how to break the default habit loop that keeps you stuck, and what self-sabotage actually looks like when you're trying to build healthy habits that lead to sustainable weight loss. Plus, discover the simple systems that make healthy eating the path of least resistance so you can finally stop the cycle of starting over every Monday.
Enjoy!
-Rachel
Next steps: 
See what support from me looks like: Book a call here. 

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 struggling with consistency, low energy, and unwanted trips to the pantry, this episode will change how you fuel your body for strength training workouts and sustainable fat loss.
Enjoy!
-Rachel
Next Steps: 
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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 habits actually possible: scheduling your core needs first. You'll learn how to stop reacting to life in the moment and start building a system that keeps you on track with your fitness goals—even when life gets chaotic.
If you're tired of starting over every Monday and you're ready to finally make strength training and fat loss stick, this episode is for you.
Enjoy!
-Rachel
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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 willpower, and how to build healthy habits that support consistency.
If you're done feeling like a failure every time you can't "just do it," this one's for you.
Enjoy!
-Rachel
Next Steps: Book a call with me to chat about my program
The Fat Loss Formula for Moms

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 gives practical advice for where to start if the clutter just feels...overwhelming. 
Emily's Transform Method
Podcast: https://momsovercomingoverwhelm.podbean.com/Instagram: https://www.instagram.com/simplebyemmy/Facebook group: https://www.facebook.com/groups/momsovercomingoverwhelmFree resources: https://simplebyemmy.com/resources/
 

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 adjust instead of quit, and specific "if/then" plans for the most common mom derailments - sick kids, work chaos, exhaustion, and family events.
Next Steps: 
Tired of the spiral? Book a discovery call here to see how I can help you
The Fat Loss Formula for Moms

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 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

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 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

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'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

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 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