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
Wednesday Apr 02, 2025
Wednesday Apr 02, 2025
Hey Mamma!
Struggling to stay on track with your nutrition when your kitchen is full of snack traps? We've all been there! In this episode, I’m sharing 10 must-have foods to keep in your fridge and pantry that make fat loss and muscle gain so much easier.
From high-protein staples like Greek yogurt, eggs, and cottage cheese to quick, grab-and-go options like protein powder and bars, I’ll break down how these foods fuel your goals without complicated meal prep or boring, bland meals.
Don't forget! My Master Your Macros Workshop is happening April 9th at 12pm CST! It’s a free, live training where I’ll show you how to structure your meals for fat loss and muscle gain—without the overwhelm. Plus, you’ll be entered to win over $500 in prizes! Register now: Master Your Macros Workshop
Show Notes:
Protein powder (Premier & Legion Choc Pb)
PB Fit
Collogen
Fit Crunch Bars
Monday Mar 31, 2025
Monday Mar 31, 2025
Are you constantly running on empty, just trying to survive the chaos of motherhood? In this episode, I sit down with Aubree Felderhoff, a mom of three, professional organizer, and Time Management Specialist for Moms, to talk about how to break free from survival mode and take back control of your time.
Aubree shares her journey of overcoming a life-altering chronic illness and how it completely reshaped her approach to motherhood, home management, and daily routines. Now, she helps overwhelmed moms create simple systems that actually work—without the guilt or unrealistic expectations.
If you feel like there’s never enough time in the day and you’re constantly juggling a million things, this episode is for you! Tune in to learn practical strategies to ditch the chaos, create intentional routines, and finally feel in control of your time and energy.
Podcast: Mom Intentional
Website: www.momintentional.com
FB Group: Mom Intentional Club
Wednesday Mar 26, 2025
Wednesday Mar 26, 2025
Tired of diets that tell you what you can and can’t eat? In this episode, we’re breaking down three reasons why macros are the key to weight loss without food restrictions. You’ll learn how macros give you flexibility, help you understand how your body responds to food, and create a sustainable way of eating that actually works long-term.
Want to know the simplest way to do macros? Join my Master Your Macros Workshop on April 9th! I’ll walk you through exactly how to use macros without the overwhelm. Sign up here!
Enjoy!
Rachel
Monday Mar 24, 2025
Monday Mar 24, 2025
I remember feeling like I had to spend SO MUCH TIME working out in order to lose weight. I spent countless hours doing endless, boring cardio, and it actually didn't even work!
In this episode, I’m breaking down my system that helps your body prioritize fat loss while maintaining muscle tone—without spending hours in the gym.
You’ll learn:✅ Why compound lifts are the key to an effective workout✅ Simple ways to create a calorie deficit (without strict tracking)✅ How to fit workouts into a busy mom schedule
If you want a step-by-step system for fat loss and strength training, check out Fit Lifestyle in a Box at effectivefitnessforwomen.com.
Nervous to start strength training? Check out my No-Fear Weight Room Tour to get you started with confidence!
Friday Mar 21, 2025
Friday Mar 21, 2025
Macros—your proteins, carbs, and fats—are the key to fat loss and muscle gain without cutting out the foods you love. But let’s be real… figuring them out on your own can feel overwhelming.
That’s why I’m hosting the Master Your Macros Workshop on April 9th at 12pm CST—a FREE, live training where I’ll break down exactly how to eat in a way that fuels your goals without the confusion or strict dieting.
In this workshop, I’m giving you the details on what you’ll learn inside the workshop, how it’ll help you stop guessing and start seeing results, and how you could win over $500 in prizes! 🎉
Can’t make it live? No worries, register still I’ll send you the replay!
Register now!
Wednesday Mar 19, 2025
Wednesday Mar 19, 2025
Ep 100: Building Muscle As A Beginner – 4 Simple Strategies
It’s the 100th episode!!! 🎉 Head over to the Facebook group—I’ll be announcing the winner of my 100th episode giveaway there!
If you’re new to strength training and want to start building muscle without overcomplicating things, this episode is for you. I’m breaking down four simple strategies that will help you get stronger, avoid common mistakes, and actually see progress. Plus, I’m sharing what I wish I had known when I started!
Hit play and let’s get you on the path to building muscle with confidence. 💪🔥
-Rachel
Nervous to strength train? Watch this.
Creatine Supplement
Monday Mar 17, 2025
Monday Mar 17, 2025
Stuck in a weight loss plateau? Before you panic or slash calories, let’s break down the 3 key questions you need to ask yourself to determine if you’re truly in a plateau—and what to do about it.
Often the answer to weight loss is simpler than you think!
-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.
Wednesday Mar 12, 2025
Wednesday Mar 12, 2025
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
Monday Mar 10, 2025
Monday Mar 10, 2025
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.