Effective Weight Loss for Moms | High protein, Strength Training, Lose Weight, Meal Planning, Fat Loss, Healthy Habits
Every few months you get back on track. You're eating high protein, you're working out, you're feeling good. And then life happens. And then you're starting over again. You know what to do. You just can't seem to make yourself do it.
You show up for everyone else. You get the kids fed, the lunches packed, the schedules managed — and by the time it's your turn, there's nothing left.
Welcome to the Effective Weight Loss for Moms Podcast, where busy moms learn how to eat high protein consistently, build real strength, and create a healthy routine they can actually keep up — not just for a few weeks, but for good.
Each week I'll show you how to use high protein nutrition (to fuel your workouts), meal planning for real family life, and beginner-friendly strength training to create a healthy lifestyle that actually sticks long term.
Let me introduce myself. I'm Rachel — mom of 5, follower of Jesus, Registered Dietitian, and Certified Personal Trainer. I've spent hours coaching moms through fat loss and strength training, and one big thing they struggle with is this: "I know what to do. I just can't make myself do it."
And they think they just need to be more disciplined.
What if it isn't a willpower or discipline problem at all?
If you're ready to stop surviving on whatever's left after everyone else is fed, start hitting your protein goals, and build a sustainable weight loss plan that fits your actual life, then my friend, you're in the right place.
Grab your protein shake, take a deep breath, and let's do this.
— Rachel
Disclaimer: Your health is your responsibility. Always check with your doctor before starting a new diet or exercise regimen.
Listen on:
Episodes
Monday Apr 28, 2025
Monday Apr 28, 2025
Starting strength training can be INTIMIDATING! Trust me, I've been there too. But the benefits like increased bone density, fat loss, and functionality are TOTALLY worth it!
This episode will give you 3 simple steps to get you started, even if you are a total beginner!
-Rachel
🔗Free Facebook Community
🔗Check out the Fit Lifestyle In a Box Program Here
Wednesday Apr 23, 2025
Wednesday Apr 23, 2025
We are constantly shown glow ups and drastic before and after transformations of people who successfully lose weight, but how realistic is it? Should weight loss be easy as long as you have the right "hack"? Let's talk about it in today's episode.
-Rachel
Next steps: Fit Lifestyle In a Box Program
Monday Apr 21, 2025
Monday Apr 21, 2025
Ever feel like you’re crushing it with your workouts and eating healthy—until life happens? One sick kid, a crazy work schedule, or a stressful day, and suddenly you’re elbow-deep in mac and cheese, thinking, I’ll just start over Monday.
Not this time.
In today’s episode, I’m giving you a simple, realistic plan to keep you on track even when life gets chaotic.
This episode is all about grace over perfection and making consistency easier. Because a healthy lifestyle isn’t about avoiding setbacks—it’s about knowing exactly how to bounce back fast.
P.S. If you want help building these habits so they become second nature, my 🔗 Fit Lifestyle in a Box program is the next step.
Wednesday Apr 16, 2025
Wednesday Apr 16, 2025
Who doesn't want a perkier, more shapely booty?? In this episode, I'm sharing 5 tips for growing that booty while supporting fat loss.
Enjoy!
-Rachel
No Fear Weight Room Tour
Fit Lifestyle In A Box Fat Loss Program
Monday Apr 14, 2025
Monday Apr 14, 2025
Struggling to stay consistent with meal planning? You’re not alone! If you’ve ever ended up eating a handful of your kid’s goldfish crackers and a questionable string cheese for dinner, this episode is for you.
In today’s episode, we’re breaking down the 4 biggest reasons moms struggle with meal planning—and, more importantly, how to fix them. Whether your challenge is lack of time, not knowing what to plan, staying motivated, or incomplete planning, I’ve got a solution that will make meal planning simple, sustainable, and stress-free.
And if you’re ready for a done-for-you, step-by-step plan that takes all the guesswork out of meal planning and fat loss, check out Fit Lifestyle in a Box—my 12-week program designed to help busy moms stay consistent, get strong, and lose fat in a way that fits real life.
👉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
Friday Apr 11, 2025
Friday Apr 11, 2025
Today I'm going over my 3-Level Macro Mastery Method that meets you where you're at. And, if you are ready to combine this with strength training (even for complete beginners), then I invite you to consider joining my Fit Lifestyle In a Box program.
This 12 week program will teach you how to eat and exercise to get stronger and fitter in a way that fits your life as a mom. And as a bonus, I'm throwing in my Macros For Beginners Minicourse for FREE when you join before April 13th at midnight.
Get started here.
Thursday Apr 10, 2025
Thursday Apr 10, 2025
If you missed the workshop, don't worry! Here's part one of the Master Your Macros Workshop.
Don't forget-Macros for Beginners Minicourse is a FREE bonus when you join my Fit Lifestyle In a Box program by midnight on Sunday, April 13th! Don't wait!
Next Steps: Fit Lifestyle in a Box 12 week lifestyle creation program
Wednesday Apr 09, 2025
Wednesday Apr 09, 2025
Want to burn more fat without adding extra workouts? In this episode, I’m sharing 3 sneaky ways to boost fat loss without having to hit the gym for another lifting session.
Enjoy!
📢 Don’t forget to register for the Master Your Macros Workshop! Even if you can’t make it live, I’ll send you the replay. Let’s make fat loss simple and sustainable!
Next Steps: Click here to find out how to lose weight through strength training.
Monday Apr 07, 2025
Monday Apr 07, 2025
Think you’re too busy to lose weight? That nothing ever works for you? Think again. In today’s episode, I’m sitting down with one of my amazing clients who’s lost 20 pounds and 3 inches off her waist—all while working full time in her 40s. No extreme diets, no giving up her favorite foods, just a simple, sustainable approach that actually fits her life.
She’s sharing exactly what worked, the mindset shifts that made the biggest difference, and how being a healthy example for her daughter is one of her biggest motivators. If you’ve been struggling to stay consistent or wondering if results like this are even possible for you, this episode is a must-listen.
PLUS—don’t forget to sign up for my 🔗 FREE Master Your Macros Workshop on April 9th! In just one hour, I’ll show you how to take the guesswork out of nutrition so you can start fueling your body for fat loss, muscle gain, and more energy—without the stress.
Thursday Apr 03, 2025
Thursday Apr 03, 2025
In this bonus episode I'm showing you why you keep starting over in your weight loss journey, and sowing you what you need to do to actually get long-term results.
-Rachel
Master Your Macros Workshop: April 9th 12pm central time. REGISTER HERE.