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

Ep 90| Is This Unhealthy Eating Habit Sabotaging Your Weight Loss Efforts?

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 

89| Meal Planning For Weight Loss Made Simple for Busy Moms

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. 
 

88| Strength Training For Busy Moms: How To Find Motivation When You're Just Too Tired

Ever been unmotivated to workout? I know I have! Today's episode is for you if you have ever: 
-Not felt like working out
-Felt too tired to work out
-Just plain don't want to work out
Today's episode is all about how to prevent that feeling of lack of motivation as well as in-the-moment tips to help you get back to strength training so you can reach your weight loss goals. 
 
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

87 | Frustrated By The Scale? Instead Of Weighing, Try These Other Methods Of Measuring Progress

Hey Mamma!
I see you over there-getting on the scale once a week and then disappointed when there's no change, or worse, it's going up!!😱
I've got some encouragement for you. In today's podcast episode, I’m diving into ways to measure your progress that don’t involve stepping on the scale.
I know a lot of moms can get caught in the emotional rollercoaster that comes with the ups and downs of our weight. It’s so easy to get discouraged when the number on the scale doesn’t reflect all the hard work you’re putting in to lose weight, right?
I talk about why the scale can sometimes be misleading and what other methods you can use to track your progress in a way that feels better and more motivating. Some of the things I cover in the episode include:
How taking measurements (instead of focusing on weight) can show real changes in body composition
The magic of progress pictures and how they help you see changes the scale can’t
Paying attention to how your clothes fit and, even more importantly, how you feel—because that matters too!
I also touch on how to track progress in the gym by looking at things like how much weight you’re lifting, your reps, and your RPE (rate of perceived exertion)—all great ways to see improvement without relying on numbers that can feel discouraging.
I think this episode will be a game-changer if you’ve been stuck or struggling with motivation, or if you’ve ever felt like the scale just isn’t telling the whole story.
I hope you enjoy it and find a fresh perspective on how to measure your progress in a way that’s both encouraging and sustainable.
-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

86| Why You Can't Seem To Eat Enough Protein As a Busy Mom

Hey Momma!
As a busy mom, it’s easy to put yourself last on the priority list when there’s so much to manage. I remember there being times where I would wait sooo long to eat because I was trying to manage the kids and "get stuff done" that I would end up shaky and pilfering my kids leftover sandwich crusts for lunch...anyone else?? Not exactly a balanced meal😂
 
But if you’ve ever found yourself struggling to get enough protein throughout the day, you’re not alone. This is a common struggle for so many of us, and in the latest episode of my podcast, I dive into why it's so tough and, more importantly, what you can do about it.
 
Here are a few reasons why getting enough protein can feel like an uphill battle:
Lack of Time – Between busy schedules and family meals, it’s easy to rush through meals or skip them altogether, leading to fewer opportunities for high-protein foods. A little time spent reflecting on how you can prioritize meal prep could make a big difference.
 
Difficulty Planning High-Protein Meals – You don't think about protein when meal planning, or you don't know how to meal plan with a protein emphasis. But there are simple ways to streamline your process to plan high protein meals (and save time too!) I teach how to do this in my Fit Lifestyle In a Box Program.
 
Not Knowing What’s Actually High in Protein – It’s not always obvious which foods are truly protein-rich (and here's a hint-peanut butter isn't one of them!) There are some simple swaps and tips that can make it easier to pack your meals with the nutrition your body needs.
 
Want to know how to overcome these challenges and start eating more protein without feeling overwhelmed? Be sure to listen to the full episode, where I’ll share some practical steps to make protein a regular part of your day.
 
Want to strength train to lose weight? Get started here. 
Want a free community of moms who also want to take care of their bodies well? Join here. 

85| Use Habit Stacking To Make Time For The Gym-With Habit Stacking Coach Jess Przulj

I have got such a treat for you! In this episode I'm talking with habit stacking expert and mom of 3, Jess Przulj. 
In this episode, she teaches us how habit stacking your routines can help you create the time you need to accomplish your goals. 
Curious about habit stacking? Jess is sharing her FREE 3 day Habit Stacking Declutter Plan with us! Snag that HERE. 
Click below to connect with her!
https://jessprzulj.com/
https://www.instagram.com/habitstackingmom.jess/
 

Strong Moms Bootcamp Day 2 Replay!!

Missed the bootcamp this week??
I've got you! I'm sharing the replay of the bootcamp here on the podcast so you can take advantage of all the great information in here about strength training to lose weight. 
Plus, I'm introducing my all new strength training program: Fit Lifestyle In a Box. This 12 week lifestyle creation program helps you craft the fit, healthy lifestyle you want with the foundation of strength training. 
If you are tired of being stuck in a rut with your health and fitness, start here!
-Rachel

Strong Moms Bootcamp Day 1 Replay!!

Did you miss the bootcamp this week? 
No worries, because I'm sharing all the training with you here on the podcast! 
You will also hear me talk about my brand new strength training program...and guess what?? It's on sale for 20% off until midnight on January 19th!
 
It will NEVER be this price again. You can check it out here: Fit Lifestyle In a Box Program
This offer ends SUNDAY January 19, so hurry and snag it now!
 
Rachel

84| Safe Strength Training: 2 Truths About Weight Lifting And Injury

Are you hesitant about strength training because you’re worried it’s unsafe? Think again!
In this episode, I’m busting common myths and sharing why strength training can actually be a safe and effective way to lose weight. From the right form to smart progressions, I’ll show you how to lift confidently and avoid injury.
I’m also diving into why NOT strength training could be even riskier, especially as we age. 
Listen now, and get the confidence to start strength training today!
-Rachel
 
Check out my new program, Fit Lifestyle In a Box for a way to create a new, healthy lifestyle this year!

Ready To REALLY Make Lifestyle Change?

Learn how to create that healthy lifestyle you want. Register for the Strong Moms Bootcamp HERE!