Effective Weight Loss for Moms | Workout Routines, Lose Weight, Meal Planning, Healthy Habits, Fat Loss
Do you feel like you should have this health thing figured out by now… but no one ever actually taught you how to do it in a way that fits your real life?
Are you tired of starting over every Monday? Trying to eat “clean,” squeeze in workouts, and then feeling like you failed when life gets crazy again?
You don't need to work harder. I believe that you struggle because you’ve just spent years putting everyone else first, and no one’s ever shown you how to take care of you.
Welcome to The Effective Weight Loss for Moms Podcast, where you’ll learn how to lose fat, build strength, and finally feel confident in your body through strength training, flexible nutrition, and consistency systems.
Hey, I’m Rachel. I'm a mom of 5, follower of Jesus, Registered Dietitian, and Certified Personal Trainer.
After my third baby, I felt stuck in a body that didn’t feel like mine. I tried all the things, like eating less, doing endless cardio, intermittent fasting, and still felt frustrated and defeated.
Once I learned how to fuel my body instead of punish it, and trained smarter (not longer), everything changed. I got stronger, lost fat, and found confidence I hadn’t felt in years.
Now, I help other moms do the same. Because guess what? If you were never taught how to build a healthy lifestyle that lasts, it's not going to be natural for you! I can be the one to show you how, so you can model this for your kids and break the cycle of inconsistency for good.
If you’re ready to finally be consistent, feel strong, and live healthy without guilt or overwhelm, this podcast is for you.
Grab your protein shake, take a deep breath, and let’s do this together.
-Rachel
Disclaimer: Your health is your responsibility. Always check with your doctor before starting a new diet or exercise regimen.
Listen on:
Episodes
Wednesday Dec 10, 2025
Wednesday Dec 10, 2025
It's still December, and YES, I'm talking about creating new healthy routines.
You know why? Because I believe it's important to actually think about what you want to create before jumping in (at the New Year) and trying to do "all the things".
At the end of this episode you will have a clear plan of what you need to focus on (that you can actually start now on).
Enjoy!
-Rachel
Next steps:
Book a free discovery call
The Fat Loss Formula for Moms Program
Monday Dec 08, 2025
Monday Dec 08, 2025
reatine is one of the most researched supplements out there—but most women still aren't taking it. Why? Usually it's fear of weight gain, bloating, or just not understanding what it actually does.
We'll cover the science in simple terms, the real benefits you can expect, how to take it, and whether it's actually safe. If you've been curious about creatine but weren't sure if it was right for you, this episode will give you everything you need to make an informed decision.
Enjoy!
-Rachel
Creatine from my Thorne Dispensary
More resources:
https://pmc.ncbi.nlm.nih.gov/articles/PMC12053822/
https://pmc.ncbi.nlm.nih.gov/articles/PMC7998865/
Wednesday Dec 03, 2025
Wednesday Dec 03, 2025
today I'm talking about gym equipment hogs.
If you've ever lifted weights in a gym before, you KNOW what I'm talking about here. Those people who just hang out on equipment forever. Or maybe the gym is just packed and you can't snag your machine no matter how long you wait.
Either way, this episode gives you solutions for both situations. From what to say to how to pivot your workout, after listening you'll feel way more confident that you can get your full workout in—no matter how busy the gym gets.
Enjoy!
-Rachel
Want help with fat loss? Click here.
Monday Dec 01, 2025
Monday Dec 01, 2025
Today I’m chatting with Dr. Ritu Saluja-Sharma, a double board-certified ER and Lifestyle Medicine physician who saw firsthand how preventable disease is running rampant and decided to DO something about it.
If you have kids and a family and you want to help set your them up with a healthy relationship with food when the whole world seems obsessed with certain foods being "good" and "bad", you need to hear this conversation.
Enjoy!
-Rachel
Resources and connect with Ritu:
https://www.instagram.com/head_heart_handsmd/
https://www.facebook.com/headhearthandsmd
https://www.tiktok.com/@head_heart_handsmd
Website: https://www.headhearthandsmd.com/
Links to buy books: Amazon: https://a.co/d/gKEohGg
Barnes and Noble:
https://www.barnesandnoble.com/s/%22The+Wonder+of+What+We+Eat%22?Ntk=P_Series_Title&Ns=P_Series_Number&Ntx=mode+matchall
Wednesday Nov 26, 2025
Wednesday Nov 26, 2025
Does Thanksgiving week mean you automatically have to add 5 lbs to the scale? Nope!
This episode breaks down 4 strategies to enjoy all the tasty food of Thanksgiving AND still be able to reach your weight loss goals.
Enjoy!
-Rachel
Next Steps:
Want help with weight loss? Book a free discovery call here
Ready to get started losing weight and getting stronger? The Fat Loss Formula for Moms Program
Monday Nov 24, 2025
Monday Nov 24, 2025
It's Thanksgiving week, and often we find ourselves doing a lot more sitting than normal. Routines are off, maybe you are out of town, and next thing you know you are spending most of your day sedentary. That's not good for how you feel, much less if you have a goal to lose weight.
Today's episode is about 10 ways you can add movement into your vacation in a way that isn't obsessive, but still keeps you feeling good.
Enjoy!
-Rachel
Next steps:
Want more information? Book a call to find out about my program
Ready to lose fat faster? The Fat Loss Formula for Moms Coaching Program
Wednesday Nov 19, 2025
Wednesday Nov 19, 2025
Are you guilty of not using this approach to your workouts? Today's episode is a CRITICAL tip if you want to see consistent muscle gain results.
I hope this helps you!
If you want to uplevel your fitness through a custom nutrition and strength training plan, book a discovery call with me and we can talk about how to get you started.
You can book that here.
-Rachel
Monday Nov 17, 2025
Monday Nov 17, 2025
This one's for the women who want have the nagging thought in the back of their mind that they are just too old to get in shape. It's too late to gain muscle and get into shape, your brain is telling you.
Well, I've got some truth to share today with you-it's not too late! Yes, you may need a different strategy than when you were in your 20's, but you are still perfectly capable of building muscle and strength, and you may even have some advantages over your 20-year old self.
Enjoy!
-Rachel
Book a free discovery call
Wednesday Nov 12, 2025
Wednesday Nov 12, 2025
Today's episode is a look into what coaching with me is like, with my amazing client Marcia.
I want you to particularly pay attention to what's not in the coaching-no shame, no restriction, no pressure. I truly believe that when we go slowly and work on small progress goals we create a lifestyle that we can sustain, and that gets us results long-term.
Enjoy!
Rachel
Book a free discovery call
The Fat Loss Formula for Moms
Monday Nov 10, 2025
Monday Nov 10, 2025
Today’s episode is packed with practical tips! I’m sharing my top 5 squat variations that you can add to your workouts starting today. Squats are a functional, full-body movement that build strength, tone your lower body, and support long-term mobility—perfect for busy moms who want to lose fat, get stronger, and feel confident. Whether you’re at the gym or at home, these variations can help you strengthen your legs, glutes, and core while keeping your routine effective and efficient.
Enjoy!
-Rachel
Fat Loss Formula for Moms Coaching Program
Book a Free Discovery Call