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 Jan 20, 2025
Monday Jan 20, 2025
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/
Thursday Jan 16, 2025
Thursday Jan 16, 2025
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
Wednesday Jan 15, 2025
Wednesday Jan 15, 2025
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
Monday Jan 13, 2025
Monday Jan 13, 2025
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!
Wednesday Jan 08, 2025
Wednesday Jan 08, 2025
Learn how to create that healthy lifestyle you want. Register for the Strong Moms Bootcamp HERE!
Monday Jan 06, 2025
Monday Jan 06, 2025
In this episode, I'm taking a dive deep into the REAL reasons why exercise often takes a backseat in our lives and how you can reclaim your time for the gym.
From societal pressures and mom guilt to the tough reality of not prioritizing exercise, I’ll give you the tools to take control. Plus, discover how learning to say "no" and aligning your values with your actions can make exercise a non-negotiable part of your routine. Ready to make the gym a priority so you can lose the weight you want? Tune in now and find out how!
-Rachel
P.S. Don't forget to sign up for the Strong Moms Bootcamp! Register here.
Monday Dec 30, 2024
Monday Dec 30, 2024
Hey Mamma!
In this episode, we're diving into the secret to achieving your weight loss goals. Forget willpower and resolutions-it's all about having a clear plan.
We will break down how your desires shape your goals, why habits are the key to success, and how to create a roadmap that actually gets you where you want to go. Grab a pen and paper because we are going to work through this together, step-by-step.
-Rachel
Don't forget to register for the bootcamp Jan 13 & 14! Sign up here: Strong Moms Bootcamp
Monday Dec 23, 2024
Monday Dec 23, 2024
Christmas is almost here, but that doesn't mean your protein goals have to take a backseat! In this episode, I'll walk you through a simple, actionable plan to keep your protein goals on track during this high-carb, high-fat food-filled season. From protein shakes to being the "protein person" at every event, you'll learn how to prioritize your protein intake without sacrificing fun. Listen now for all the details!
-Rachel
P.S. Don't forget to register for the Strong Moms Bootcamp Jan 13&14! Register below.
Strong Moms Bootcamp Registration
Monday Dec 16, 2024
Monday Dec 16, 2024
Staying consistent with eating healthy and strength training can be HARD...basically the entire month of December!
In today's episode, I'm sharing a key skill that is critical to staying consistent over the holidays.
Enjoy!
-Rachel
Bootcamp Registration HERE
Free Facebook Community
Monday Dec 09, 2024
Monday Dec 09, 2024
Hey Mamma!
I wanted to share some thoughts on how to stay motivated to go to the gym and strength train during the holiday season, when it’s easy to feel overwhelmed and tempted to skip workouts. I get it-I've been there too!
Staying motivated during the holidays can be tough with busy schedules, cold weather, and a natural desire for comfort. It’s normal to feel like skipping the gym.
In today's episode, I share 3 ways to get yourself motivated to stay consistent with exercise this holiday season.
-Rachel
Bootcamp Registration Here
Free Facebook Community