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

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 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

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 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

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 money, only to quit when life gets hard. This episode will help you assess your true readiness so you can make sustainable progress instead of spinning your wheels.
If you've struggled with weight loss in the past, this episode will help you understand why, and how to set yourself up for success this time.
I hope you enjoy!
-Rachel
Book a call with me
The Fat Loss Formula for Moms

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 for Moms Program
Book a free discovery call (no pressure-just a chat)

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: 
Book a free discovery call
The Fat Loss Formula for Moms Program

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, this episode will give you everything you need to make an informed decision.
Enjoy!
-Rachel
Creatine from my Thorne Dispensary
More resources: 
https://pmc.ncbi.nlm.nih.gov/articles/PMC12053822/
https://pmc.ncbi.nlm.nih.gov/articles/PMC7998865/

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 listening you'll feel way more confident that you can get your full workout in—no matter how busy the gym gets.
Enjoy!
-Rachel
Want help with fat loss? Click here. 
 

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 need to hear this conversation. 
Enjoy!
-Rachel
Resources and connect with Ritu: 
https://www.instagram.com/head_heart_handsmd/
https://www.facebook.com/headhearthandsmd
https://www.tiktok.com/@head_heart_handsmd
Website: https://www.headhearthandsmd.com/
Links to buy books: Amazon: https://a.co/d/gKEohGg
Barnes and Noble:
https://www.barnesandnoble.com/s/%22The+Wonder+of+What+We+Eat%22?Ntk=P_Series_Title&Ns=P_Series_Number&Ntx=mode+matchall
 

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 keeps you feeling good. 
Enjoy!
-Rachel
Next steps: 
Want more information? Book a call to find out about my program
Ready to lose fat faster? The Fat Loss Formula for Moms Coaching Program