Effective Fitness for Women: Beginner Strength Training for Weight Loss by Creating Consistency | With Registered Dietitian & Mom of 5

Are you tired of not knowing what to do in the gym? Frustrated with trying to eat ”right” but not sure what eating right actually is? Tired of trying, then quitting, then restarting, and repeating this cycle over and over? I get it! Hi, I’m Rachel. Wife, mom of 5, and Registered Dietitian.  For years I tried to consistently exercise and eat healthy, but I never felt or looked how I thought I should for the amount of effort I put it. No results meant I was constantly quitting then restarting my attempts at changing my eating and exercise habits. Ever been there?  Then, after having my 3rd baby, I just couldn’t get the extra weight off my midsection-no matter how little I tried to eat or how much I ran on the treadmill.  That all changed when I discovered how to use the strength training and nutrition principals that bodybuilders use to lose fat and gain muscle. Using my background as a Registered Dietitian, I adapted these principals to align with my goals of looking and feeling strong, lean, and toned and it worked! I finally started to move in the direction I wanted with my weight loss goals. And guess what? Those results motivated me to continue to work at creating consistency with nutrition and exercise so that I could MAINTAIN them. You may be able to lose weight, but it’s all about creating a lifestyle around your weight loss and muscle gain goals so that you can keep the weight off and live a healthier life, right? Want to know how I did it? Subscribe now to find out! In this podcast, you are going learn: ->Strength training and nutrition for weight (fat) loss and muscle gain, using bodybuilding principles ->How to efficiently plan your workouts so you aren’t spending 2 hours in the gym every day -> How to figure out how much protein and calories you need to reach your goals -> How to prioritize and manage your time so that you can maintain your weight loss. ->How to consistently exercise and eat right to work toward your weight loss goals as a long-term lifestyle change. Are you ready to get EFFECTIVE in your fitness and start seeing REAL results? Subscribe now and start being effective in your fitness! -Rachel *Disclaimer: Your health is your responsibility. Always check with your doctor before starting a new diet or exercise regimen.

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Episodes

18 hours ago

Have you ever felt like the odd (wo)man out in the weights section of your gym? Me too! In this episode I share 6 tips to help you overcome intimidation of the weights section and walk with confidence into that space. 
Enjoy!
-Rachel
Next Steps: 
Free Resources-Strength Training Template
Get Results Faster

6 days ago

Strong glutes are important for a strong body, and none of us will complain about a perky peach in the back either, am I right??
Unfortunately, sometimes we struggle to actually feel our glutes when we exercise. This episode teaches you what you can do to activate those glutes so you feel the burn every time you exercise them. 
Enjoy!
-Rachel
Show notes: 
Ankle-banded monster walks
Banded Side-Steps
 
Next steps: 
Free resources
Ready to get results? Reach out to work with me. 
 
 

Monday Jul 15, 2024

This episode is going to be a little different than my normal practical/hands-on episode. But I felt it was important to share. 
Today I'm diving into the connection between our faith and weight loss. 
I hope you enjoy!
-Rachel
Show notes: 
https://www.amazon.com/Ill-Start-Again-Monday-Satisfaction/dp/0785232486/ref=asc_df_0785232486/?tag=hyprod-20&linkCode=df0&hvadid=693420791968&hvpos=&hvnetw=g&hvrand=6933124657673646713&hvpone=&hvptwo=&hvqmt=&hvdev=c&hvdvcmdl=&hvlocint=&hvlocphy=9030541&hvtargid=pla-1571879296685&psc=1&mcid=47cd71f58ffc368ba406f7627a626287&gad_source=1
 

Wednesday Jul 10, 2024

Today's episode is especially relevant for moms! Today I'm discussing the sneaky habit of nibbling while cooking, cleaning up the kitchen, or just plain eating off your kid's plate. 
Anyone else out there struggle with this???
This habit can actually have a big impact on your weight loss goals, and today I give strategies on how to address it. 
You aren't going to want to miss this, listen now!
-Rachel
Next steps: https://www.effectivefitnessforwomen.com/work-with-me
https://www.effectivefitnessforwomen.com/
 

Monday Jul 08, 2024

One of the side-effects of strength training for weight loss is...growing in confidence! 
Listen to these 3 HUGE ways strength training has grown my confidence level now. 
Enjoy!
-Rachel
Next Steps: 
FREE 5 Step Beginner Strength Training Template: https://www.effectivefitnessforwomen.com/free-resources
Ready to get serious about strength training for fat loss? Book a discovery call with me today: https://calendly.com/racheleffectivefitness/discovery-call?month=2024-06
 

Wednesday Jul 03, 2024

Are you tired of making a plan to hit the gym to meet your weight loss and fat loss goals, and then life happens and derails it all? 
Wish you could FINALLY be consistent with exercise? 
If so, this episode is for you. I give you 5 practical steps to learn how to finally be consistent with exercise, and you're going to want to take notes!
 
Enjoy!
-Rachel 
 
Next Steps: 
Free Exercise and Nutrition Guide: https://www.effectivefitnessforwomen.com/free-resources
Ready to get serious? Book a discovery call: https://calendly.com/racheleffectivefitness/discovery-call?month=2024-06
 

Monday Jul 01, 2024

Are you intimidated to try out the squat in your workout? Today's episode is all about why you need to be including the squat in your routine for weight loss and functionality. At the end of this episode you'll be able to confidently able to add squats into your routine!
I hope you enjoy!
Want a realistic, effective way to lose fat and get stronger? Click below!
https://www.effectivefitnessforwomen.com/work-with-me
Show Notes: 
Skater Squats: https://www.youtube.com/watch?v=YO-247pOeIc&t=44s
 

Wednesday Jun 26, 2024

This is a juicy episode where I answer the question:
Can't I just use bodyweight exercises to gain muscle? 
It's a great question! Listen now to find out why you may or may not want to use bodyweight training for muscle gain. 
Enjoy!
-Rachel
https://www.effectivefitnessforwomen.com/
 

Monday Jun 24, 2024

Supplements can be so confusing! I'm doing the hard work for you today and sharing exactly what I take to support my fat loss and muscle gain goals.  In this episode I'm sharing what I take and which brands I love. 
I hope this is helpful to you!
-Rachel
Want a no-nonsense, practical approach to weight loss? Then you need to work with me. Click this link to find out more about working with me. 
https://www.effectivefitnessforwomen.com/work-with-me
 

Wednesday Jun 19, 2024

Today's episode is going to be a personal one. One of the foundational pieces of my fat loss and weight loss success has been my ability to structure my life to support my goals. Today I'm sharing 4 things I do to help support my fat loss and muscle gain goals, and a behind-the-scenes look into a typical day for me with 6 kids. 
I hope this encourages you that you can also make time for a healthy lifestyle, you just have to have the right structures to support it!
-Rachel
Next steps:
Free workout and nutrition plan? https://www.effectivefitnessforwomen.com/free-resources
Want coaching? https://www.effectivefitnessforwomen.com/work-with-me

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