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.
Listen on:
Episodes
20 hours ago
20 hours ago
Think you don’t have time to work out? Think again. In this episode, we’re getting real about why you think you’re too busy—and the simple mindset and priority shifts that will help you finally make it happen. No guilt, no overwhelm—just real talk and practical solutions.
Enjoy!
-Rachel
Next Steps:
Join the FREE community of moms who strength train to lose weight HERE.
Want to lose weight with strength training? Get started HERE
3 days ago
3 days ago
Struggling to lose fat even though you're tracking your macros? You're not alone! In this episode, we dive into the common mistakes that could be stalling your progress. Plus, I’ll share simple fixes to get your fat loss back on track without feeling overwhelmed.
Let's troubleshoot your macros!
-Rachel
100th Episode Giveaway!
To celebrate 100 episodes of the podcast, I’m giving away a FREE 1-hour Fat Loss Breakthrough Session!
Here’s how to enter:1️⃣ Leave a review on Apple Podcasts about the show.2️⃣ Screenshot your review.3️⃣ Post it in our Facebook group!
That’s it! One lucky winner will be chosen on March 19! 🎊(if you've already left a review, find it and screenshot it and that will count).
Don’t miss your chance to get personalized fat loss coaching—drop that review now!
Next Steps:
Join the FREE community of moms who strength train to lose weight HERE.
Want to lose weight with strength training? Get started HERE
Wednesday Mar 05, 2025
Wednesday Mar 05, 2025
Worried that lifting weights will make you bulky? You’re not alone. Many women avoid strength training because of this common myth—but the truth is, building muscle is the key to long-term fat loss, a toned physique, and a faster metabolism.
In this episode, I'm breaking down:
Why strength training won’t make you bulky (and what it actually does for fat loss)
The biggest fat loss mistakes keeping you stuck—like inconsistency, relying too much on cardio, and not eating enough protein
Simple solutions to finally see results—without extreme diets or spending hours in the gym
If you’re tired of spinning your wheels and ready for real, sustainable progress, this episode is for you.
Giveaway Alert:To celebrate our 100th episode, I’m giving away a free 1-hour Fat Loss Breakthrough Session. To enter, leave a review on Apple Podcasts, screenshot it, and post it in our Facebook group!
Next Steps:
Join the FREE community of moms who strength train to lose weight HERE.
Want to lose weight with strength training? Get started HERE.
Monday Mar 03, 2025
Monday Mar 03, 2025
Alright Mama,
You’ve been hitting the gym, putting in the work, and staying consistent—but the scale isn’t budging. Sound familiar? It’s frustrating when you’re doing everything right (or so it seems) and still not seeing the fat loss you’re hoping for. In today’s episode, we’re breaking down why your workout routine might not be helping you lose weight and what you can do instead.
Enjoy!
-Rachel
Next Steps:
Join the FREE community of moms who strength train to lose weight HERE. https://www.facebook.com/groups/strengthtrainingformoms
Want to lose weight with strength training? Get started HERE
No-Fear Weight Room Tour
Wednesday Feb 26, 2025
Wednesday Feb 26, 2025
Hey Mama!
I see you—juggling all the things and trying to eat healthy without spending hours in the kitchen.
In this episode, I’m sharing my favorite quick and easy meal hacks to help you fuel your workouts, build strength, and lose fat.
We’ll chat about common healthy eating pitfalls, simple meal planning tricks, and my go-to high-protein meals and snacks. If you’ve ever felt overwhelmed trying to eat healthy, this one’s for you! Grab your coffee (or protein shake!) and let’s dive in!
Next Steps: Join the FREE community of moms who strength train to lose weight HERE!
Want to lose weight with strength training? Get started HERE:
Products I talked about today:
Ready-to-drink protein shake (Premier)
Fit Crunch Protein Bars
Protein Powder (Legion)
Monday Feb 24, 2025
Monday Feb 24, 2025
You're going to love today's podcast episode-an interview with one of my lovely clients. She shares in depth about how she managed to break the cycle of dieting/exercising and then giving up, and how she's been able to create consistent habits that have helped her move towards her goals. You're going to love this one, so listen now!
-Rachel
Want results like Elisa's? Here's some next steps:
Next Steps:
Join the FREE community of moms who strength train to lose weight HERE.
Want to lose weight with strength training? Get started HERE.
No-Fear Weight Room Tour
Wednesday Feb 19, 2025
Wednesday Feb 19, 2025
New to strength training, or just want a consistent workout routine to help you lose weight? This episode is for you, my friend.
I'm giving you the steps you need to get started strength training for weight loss and fat loss, and how to actually make it a habit in your life.
Enjoy!
-Rachel
Next Steps: Join the FREE community of moms who strength train to lose weight HERE.
Want to lose weight with strength training? Get started HERE
No-Fear Weight Room Tour
Monday Feb 17, 2025
Monday Feb 17, 2025
Stress and anxiety seem to be a constant companion to us moms these days, who can relate? In this episode, I'm getting personal and sharing about a time where my workout routine (and Jesus) got me through one of the most difficult seasons of my life, and reasons why strength training can help you lose weight and manage your stress too.
Enjoy!
-Rachel
Next Steps:
Join the FREE community of moms who strength train to lose weight HERE.
Want to lose weight with strength training? Get started HERE.
No-Fear Weight Room Tour
Wednesday Feb 12, 2025
Wednesday Feb 12, 2025
Hey Mamma!
I know the struggle—Monday through Friday, you’ve got your meals dialed in, but once the weekend hits, all that structure seems to disappear. Before you know it, you're off track and feeling frustrated (and extra fluffy) by Sunday night. Sound familiar?
In this episode, we're diving into how to maintain consistency in your eating habits over the weekend—because staying on track seven days a week is the key to real, lasting results. You’ll learn:
✅ Why treating weekends differently can derail your progress✅ A powerful mindset shift to help you see weekends just like weekdays
By the end of this episode, you’ll have simple, actionable steps to keep you consistent all week long. Listen now and take control of your weekends!
-Rachel
Next Steps: Join the FREE community of moms who strength train to lose weight HERE Want to lose weight with strength training? Get started HERE
Monday Feb 10, 2025
Monday Feb 10, 2025
Meal Planning for Weight Loss Made Simple for Busy Moms
Struggling to balance healthy eating with a busy schedule?
I've been there! Today I'm diving into one of the biggest weight loss challenges— navigating nutrition in today’s food environment—so you can see real results without restrictive diets.
Learn how to prioritize your health without guilt and meal plan for success without stress in this tactical episode.
Enjoy!
-Rachel
Next Steps:
Join the FREE community of moms who strength train to lose weight HERE.
Want to lose weight with strength training? Get started HERE.