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 Mar 27, 2024
Wednesday Mar 27, 2024
Ever wondered what working with a fitness coach is like? Wonder no more! Today's episode is a sneak peek behind the scenes into a coaching session with my client Rachel. Enjoy!
-Rachel
https://www.effectivefitnessforwomen.com/
Monday Mar 25, 2024
Monday Mar 25, 2024
Hey Friend!
Who loves spending 3 hours at the gym to get all your exercises in???
NOPE. That’s a hard pass for me! And you too, I bet.
What if there was a way to simplify your time at the gym so that you get the most done in the least amount of time?
If you think that sounds good, then today’s episode is just for you!
Today’s episode is all about how to structure your workout and time at the gym so you are using it in the most effective and efficient way. So you can get in, and get out, and get on with your day.
Sound good?
Let’s get it!
-Rachel
Show Notes:
https://www.strong.app/
https://www.effectivefitnessforwomen.com/exercise-freebies
Monday Mar 18, 2024
Monday Mar 18, 2024
A while ago I was at my chiropractor’s office. I had been weightlifting for a while and was seeing some really good progress, and while I was there my chiropractor said something to me that changed how I think about myself and my physical fitness on a foundational level.
It was super offhand, I bet he doesn’t even remember. I had asked him a question about something, I can’t even remember what it was, and he said “Well, for athletes like yourself, I usually recommend such and such” and answered my question.
Wait. What? Athlete? Who, me??
After I left I just kept thinking about what he said.
I’m not an athlete, I’m a mom! A woman who likes to go to the gym…not an athlete, that seems too intense.
But the more I though about it, I realized it was true. My workouts at the gym were focused on a goal, my eating habits were supporting that goal, and I was working hard to reach a physical goal.
And you know what? I realized that I WAS an athlete. He was right. I was training my body for a physical achievement in mind, and that makes me an athlete.
I had undermined my own abilities by telling myself that what I was doing was “just” exercise, but it isn’t. I’m TRAINING. Training for a goal.
This mental shift changed so much for me. How I saw myself, how I saw the effort I was putting into my health and fitness.
I want that for you!
Today’s episode is all about having the mindset of an athlete, and how that can literally change the outcome of your efforts.
Show Notes:
https://www.effectivefitnessforwomen.com/exercise-freebies
Monday Mar 11, 2024
Monday Mar 11, 2024
Whether you are trying to lose fat or gain muscle, one question that often gets asked is "How often should I weigh myself?"
Some people say throw out the scale.
Some people say weigh once a week.
What are we supposed to do?
This week I'm going over the question behind why we weigh: "How do I determine if what I'm doing is working?" and giving my insight on how I choose to weigh and what other things I do to evaluate my progress.
Because the scale is just one part of the picture, and it doesn't get to determine our value.
Monday Mar 04, 2024
Monday Mar 04, 2024
Did you know that you can actually put on a significant amount of muscle?
That there’s a scientific way to go about it, you don’t have to try out random things and hope you are gaining muscle?
I want you to know that you (yes-YOU!), as a mom, or as a woman maybe in in her 30s or 40s or beyond, could actually make a huge change in your fitness level and muscle level.
Sometimes I think we feel like we’ve been stuck in a spot for so long that it feels like it’s our destiny.
Let me tell you though, that you CAN do this. We’ve been talking about muscle gain, and it is TOTALLY possible for you to grow in muscle size and strength. And today’s episode is all about 3 steps to get you there.
Show Notes:
Calorie tracker: https://www.myfitnesspal.com/
Calorie calculator: https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/calorie-calculator/itt-20402304
Workout template: https://www.effectivefitnessforwomen.com/free-resources
Monday Feb 26, 2024
Monday Feb 26, 2024
One of the main things I hear from women is that they want to gain muscle.
And I can understand why!
Who wouldn't want to be strong and look strong, and maybe change the shape of their body a little bit too?
This week I’m starting my Nutrition for Muscle Gain series, where we are going to dive into how YOU can begin to put significant amounts of muscle on your body.
Reference article: https://www.nutritiontactics.com/measure-muscle-protein-synthesis/
Monday Feb 19, 2024
Monday Feb 19, 2024
I’m getting personal today about my own fitness journey.
So many of us want real change in our bodies, change that we can actually see and feel.
So, today I’m talking about the bodybuilding principal that literally reshaped my body (and still is!) and has made the biggest impact in my muscle gain and fat loss efforts.
And I’m going to teach it to you as well!
-Rachel
Thursday Feb 15, 2024
Thursday Feb 15, 2024
It's 4pm on a weeknight, you have just gotten the kids home from school, and you open the fridge to figure dinner out and are met with condiments and some leftover something you can't identify in a container in the back of the fridge.
Time to run to the store or go pick up fast food.
Ever been there?
But you don't have to STAY there.
Today in this bonus episode, I'm here to walk you through my 4 step meal planning method so you can learn how to meal plan with confidence.
Monday Feb 12, 2024
Monday Feb 12, 2024
If I were to ask you to rate your home life right now, and by that I mean household management like meals, chores, cleaning, managing the kids, all that, how would you rate it on a scale of “I am in control most of the time” to “my life is on fire and I LIVE in survival mode”?
If you answered that your life is on fire, then I have some good news for you: There is a simpler, easier way to live your life that is actually going to make reaching those health and fitness goals easier.
If you live in survival mode, than today’s episode is for you. And yes, this does have to do with fitness!
Show Notes:
Book: Ruthless Elimination of Hurry
Podcast: Systemize Your Life
Wednesday Feb 07, 2024
Wednesday Feb 07, 2024
I'm starting a 12 week coaching program, and I'm giving away ONE spot! Listen to the episode for all the details.
To enter the contest, you need to:
Leave me a written review on Apple podcasts or another platform that allows WRITTEN reviews, it has to be written. I’ll link a how-to in the show notes for apple podcasts.
Take a screenshot of the review (before you post it so it doesn't get lost).
Email that screenshot to rachel@effectivefitnessforwomen.com and tell me why you want to be in the program
I look forward to reading why YOU want to be in the program!
Apple Podcast Review How-To Video: https://support.apple.com/guide/podcasts/rate-or-review-pod5facd9d70/mac#:~:text=Write%20your%20own%20review%3A%20Click,any%20changes%2C%20then%20click%20Save.