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
Monday Feb 05, 2024
Monday Feb 05, 2024
So you’re set and ready to start some positive eating habits to promote your goal of fat loss, but things just keep getting derailed for some reason!
Could it be that you are guilty of some of these fat-loss sabotaging habits?
These sneaky habits take our best efforts and minimize or completely ruin their effectiveness, so listen now to see if these are throwing a wrench in your fat loss goals.
Wednesday Jan 31, 2024
Wednesday Jan 31, 2024
Today's episode is a little bonus for you! Last episode I talked about my NEW nutrition guide: Simple Guide to Fat Loss-without counting calories. You can get that guide here!
In that guide I talk a lot about protein, so I wanted to give you a bonus episode ALL about my favorite high protein snacks.
Enjoy!
Monday Jan 29, 2024
Monday Jan 29, 2024
One of the most common things I hear women say about their bodies is that they want to feel good in their skin; they want their clothes fitting better; they want to feel better!
Well friend, if that’s you, after today’s episode, you will have the tools you need to start losing fat and maybe getting those clothes fitting better too!
This episode is Part 2 of my Nutrition for Fat loss series.
Fat loss can seem really complicated and overwhelming!
You know you need to eat better but you aren’t sure how exactly.
In this episode we go over two approaches for fat loss and some exact steps you can take to get started losing fat today.
Show notes: https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/calorie-calculator/itt-20402304
Free Guide for Fat loss: https://www.effectivefitnessforwomen.com/free-resources
Monday Jan 22, 2024
Monday Jan 22, 2024
Are you sick of trying to lose weight but feeling like you’re just losing the same 5 or 10 lbs over and over again?
I’ve been there too! It’s so frustrating when you feel like weight loss is this unpredictable thing that you don’t have control over.
But let me let you in on a secret. It CAN be predictable. You just have to approach it in the right way. Also, what you really want is fat loss, not weight loss right?
Today’s episode is part one in a series all about fat loss and how weightlifting can help you lose fat in a sustainable, predictable way.
Show notes:
FREE Strength Training Beginner Workout Routine:
https://www.effectivefitnessforwomen.com/exercise-freebies
www.effectivefitnessforwomen.com
Monday Jan 15, 2024
Monday Jan 15, 2024
Ever walked into the gym and just been confused? Have you ever thought "Where do I start, what do I do, are people staring at me??" Ever pretended to be stretching but you're really Googling workout routines?
If you've ever been there, then this episode is just for you! I'm taking all the guesswork out of what you should do in the gym to get started weightlifting, and taking you step-by-step in the process.
Imagine going into the gym and feeling confident that you know what exactly you are going to do there AND that it's going to be effective in getting you results. That's what's in store for you after you listen to today's episode!
You got this, friend!
P.S. You can access my FREE 5 Step Beginner Weightlifting Template HERE.
Show Notes:
Strong App for Apple: https://apps.apple.com/us/app/strong-workout-tracker-gym-log/id464254577
Strong App for Android: https://play.google.com/store/apps/details?id=io.strongapp.strong&hl=en_US&gl=US&pli=1
Monday Jan 08, 2024
Monday Jan 08, 2024
We all know getting into healthy habits is hard. We set a goal for ourselves and then find that making time for that goal can be difficult to maintain. Ever been there?
If you struggle with finding the time to work on your health and fitness goals, then today's episode is for you! Today we are going to be discussing 6 critical steps to making your fitness goals successful, and if you implement these steps it could really be life-changing!
Let's make lasting change together. Listen now!
-Rachel
P.S. If you have a question about nutrition for weightlifting, weightlifting, or the mindset around exercise, feel free to shoot me an email!
Your question could end up on a podcast episode!
Email rachel@effectivefitnessforwomen.com
Monday Jan 01, 2024
Monday Jan 01, 2024
Hi Friend!
Today's topic is a deep dive into one of the most foundational principles of weightlifting. If you want to grow your muscles, you NEED to be doing this.
-Rachel
Show Notes: https://www.effectivefitnessforwomen.com/
Strong App for Android: https://play.google.com/store/apps/details?id=io.strongapp.strong&hl=en_US&gl=US&pli=1
Strong App for Apple: https://apps.apple.com/us/app/strong-workout-tracker-gym-log/id464254577
Monday Jan 01, 2024
Monday Jan 01, 2024
Hi Friend!
Ever been confused about what exercises you should be doing in the gym for the best results?
In today's episode I'm going to be going over 3 foundational exercises that will get you started weightlifting in the gym.
If you are new to weightlifting or fitness, this episode is for you!
You got this!
-Rachel
Show Notes:
Sumo deadlift: https://www.google.com/search?q=sumo+deadlift+form+woman&sca_esv=592925482&sxsrf=AM9HkKnJ-UVlajhS8yZnXyzahZSBYSQ95Q%3A1703195823894&ei=r7SEZfaONsqoqtsPyfCBwAU&ved=0ahUKEwi2osPwwqGDAxVKlGoFHUl4AFgQ4dUDCBA&uact=5&oq=sumo+deadlift+form+woman&gs_lp=Egxnd3Mtd2l6LXNlcnAiGHN1bW8gZGVhZGxpZnQgZm9ybSB3b21hbkiSD1C5BFiyDXABeAGQAQGYAZIBoAGoBKoBAzUuMbgBA8gBAPgBAcICChAAGEcY1gQYsAPCAg0QABiABBiKBRhDGLADwgIFEAAYgATiAwQYACBBiAYBkAYK&sclient=gws-wiz-serp#fpstate=ive&vld=cid:05bffb14,vid:yV8BlVHSM-Y,st:0
Conventional deadlift: https://www.google.com/search?sca_esv=592925482&tbm=vid&sxsrf=AM9HkKkeeWnpgrYxWdl3vi_be2rBn66o2Q:1703196007065&q=conventional+deadlift+form+woman&sa=X&ved=2ahUKEwi2h-_Hw6GDAxW6kmoFHcttAk4Q8ccDegQIEhAJ&biw=1280&bih=685&dpr=1.5#fpstate=ive&vld=cid:32bd49e9,vid:qVuYxjpAavw,st:0
Hip thrust: https://www.youtube.com/watch?v=LM8XHLYJoYs
Back squat form and rack set up: https://www.youtube.com/watch?v=zZhGaQzbSM0
Monday Jan 01, 2024
Monday Jan 01, 2024
Hi Friend,
Have you ever felt intimidated to use the weights section in your gym? A subtle feeling that you didn't belong?
If you've ever felt that, this episode is for you! We will be going through 3 steps to overcoming fear of the weight room that I know will give your more confidence to step into the weight section.
You got this!
-Rachel
Show Notes:
Rack set up and squat form: https://www.youtube.com/watch?v=zZhGaQzbSM0
Monday Jan 01, 2024
Monday Jan 01, 2024
Hey Friend,
Are you tired of not knowing what to do at this gym? Frustrated with trying to eat right...but you aren't sure what eating right actually is? Sick of trying hard but not getting results?
Welcome to Episode 1 of the Effective Fitness for Women podcast!
I’m Rachel, a wife, mom of 6, and registered dietitian who is passionate about weightlifting. This podcast is dedicated to teaching you how to be effective with your efforts so you start getting results!
Website: https://www.effectivefitnessforwomen.com/