Effective Weight Loss for Moms | Workout Routines, Lose Weight, Meal Planning, Macros, Fat Loss
Hey Mamma! Do you struggle to lose weight but you’re so overwhelmed by the conflicting information out there you don’t know where to start? Is it hard to stay motivated with building consistent exercise and healthy eating routines in the chaos of your busy working mom life? Are you exhausted by trying random online workouts and not seeing any progress? Do you wish you had the time to prioritize yourself AND take care of your family well? You’re in the right place. Welcome to the Effective Weight Loss for Moms podcast, where you will learn how to lose fat and finally feel confident in your own skin through simple strength training routines. Hey, I’m Rachel. A mom of 5, follower of Jesus, Registered Dietitian, and Certified Personal Trainer. After my 3rd baby, I found that my postpartum body was holding onto excess weight (especially in my belly!), despite doing everything I’d done in the past to try and lose weight. Eating less, lots and lots of cardio, desperate fad diets - nothing worked - and my confidence took a big hit as a result. I realized that I needed to do things differently in this new stage of life, and discovered the power of strength training! I needed a simple, effective workout that fit my busy mom life that didn’t take forever in the gym! I stopped focusing on only cutting calories, dropped the insane cardio workouts, and started fueling my body like the athlete I was! For the first time, I was able to be consistent with my strength training routine. I got stronger, lost the excess pounds, and finally felt confident again! And now I can’t wait to share everything I’ve learned with you! If you’re ready to lose fat, build muscle, build confidence, and enjoy working out with a routine that fits your life as a busy mom - then this podcast is for you! Get off that elliptical machine, grab your protein shake, and let’s start getting some RESULTS! *Disclaimer: Your health is your responsibility. Always check with your doctor before starting a new diet or exercise regimen.
Listen on:
Episodes
Wednesday Feb 26, 2025
Wednesday Feb 26, 2025
Hey Mama!
I see you—juggling all the things and trying to eat healthy without spending hours in the kitchen.
In this episode, I’m sharing my favorite quick and easy meal hacks to help you fuel your workouts, build strength, and lose fat.
We’ll chat about common healthy eating pitfalls, simple meal planning tricks, and my go-to high-protein meals and snacks. If you’ve ever felt overwhelmed trying to eat healthy, this one’s for you! Grab your coffee (or protein shake!) and let’s dive in!
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:
Products I talked about today:
Ready-to-drink protein shake (Premier)
Fit Crunch Protein Bars
Protein Powder (Legion)
Monday Feb 24, 2025
Monday Feb 24, 2025
You're going to love today's podcast episode-an interview with one of my lovely clients. She shares in depth about how she managed to break the cycle of dieting/exercising and then giving up, and how she's been able to create consistent habits that have helped her move towards her goals. You're going to love this one, so listen now!
-Rachel
Want results like Elisa's? Here's some next steps:
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.
No-Fear Weight Room Tour
Wednesday Feb 19, 2025
Wednesday Feb 19, 2025
New to strength training, or just want a consistent workout routine to help you lose weight? This episode is for you, my friend.
I'm giving you the steps you need to get started strength training for weight loss and fat loss, and how to actually make it a habit in your life.
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
No-Fear Weight Room Tour
Monday Feb 17, 2025
Monday Feb 17, 2025
Stress and anxiety seem to be a constant companion to us moms these days, who can relate? In this episode, I'm getting personal and sharing about a time where my workout routine (and Jesus) got me through one of the most difficult seasons of my life, and reasons why strength training can help you lose weight and manage your stress too.
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.
No-Fear Weight Room Tour
Wednesday Feb 12, 2025
Wednesday Feb 12, 2025
Hey Mamma!
I know the struggle—Monday through Friday, you’ve got your meals dialed in, but once the weekend hits, all that structure seems to disappear. Before you know it, you're off track and feeling frustrated (and extra fluffy) by Sunday night. Sound familiar?
In this episode, we're diving into how to maintain consistency in your eating habits over the weekend—because staying on track seven days a week is the key to real, lasting results. You’ll learn:
✅ Why treating weekends differently can derail your progress✅ A powerful mindset shift to help you see weekends just like weekdays
By the end of this episode, you’ll have simple, actionable steps to keep you consistent all week long. Listen now and take control of your weekends!
-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 Feb 10, 2025
Monday Feb 10, 2025
Meal Planning for Weight Loss Made Simple for Busy Moms
Struggling to balance healthy eating with a busy schedule?
I've been there! Today I'm diving into one of the biggest weight loss challenges— navigating nutrition in today’s food environment—so you can see real results without restrictive diets.
Learn how to prioritize your health without guilt and meal plan for success without stress in this tactical episode.
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.
Wednesday Feb 05, 2025
Wednesday Feb 05, 2025
Ever been unmotivated to workout? I know I have! Today's episode is for you if you have ever:
-Not felt like working out
-Felt too tired to work out
-Just plain don't want to work out
Today's episode is all about how to prevent that feeling of lack of motivation as well as in-the-moment tips to help you get back to strength training so you can reach your weight loss goals.
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 Feb 03, 2025
Monday Feb 03, 2025
Hey Mamma!
I see you over there-getting on the scale once a week and then disappointed when there's no change, or worse, it's going up!!😱
I've got some encouragement for you. In today's podcast episode, I’m diving into ways to measure your progress that don’t involve stepping on the scale.
I know a lot of moms can get caught in the emotional rollercoaster that comes with the ups and downs of our weight. It’s so easy to get discouraged when the number on the scale doesn’t reflect all the hard work you’re putting in to lose weight, right?
I talk about why the scale can sometimes be misleading and what other methods you can use to track your progress in a way that feels better and more motivating. Some of the things I cover in the episode include:
How taking measurements (instead of focusing on weight) can show real changes in body composition
The magic of progress pictures and how they help you see changes the scale can’t
Paying attention to how your clothes fit and, even more importantly, how you feel—because that matters too!
I also touch on how to track progress in the gym by looking at things like how much weight you’re lifting, your reps, and your RPE (rate of perceived exertion)—all great ways to see improvement without relying on numbers that can feel discouraging.
I think this episode will be a game-changer if you’ve been stuck or struggling with motivation, or if you’ve ever felt like the scale just isn’t telling the whole story.
I hope you enjoy it and find a fresh perspective on how to measure your progress in a way that’s both encouraging and sustainable.
-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 Jan 27, 2025
Monday Jan 27, 2025
Hey Momma!
As a busy mom, it’s easy to put yourself last on the priority list when there’s so much to manage. I remember there being times where I would wait sooo long to eat because I was trying to manage the kids and "get stuff done" that I would end up shaky and pilfering my kids leftover sandwich crusts for lunch...anyone else?? Not exactly a balanced meal😂
But if you’ve ever found yourself struggling to get enough protein throughout the day, you’re not alone. This is a common struggle for so many of us, and in the latest episode of my podcast, I dive into why it's so tough and, more importantly, what you can do about it.
Here are a few reasons why getting enough protein can feel like an uphill battle:
Lack of Time – Between busy schedules and family meals, it’s easy to rush through meals or skip them altogether, leading to fewer opportunities for high-protein foods. A little time spent reflecting on how you can prioritize meal prep could make a big difference.
Difficulty Planning High-Protein Meals – You don't think about protein when meal planning, or you don't know how to meal plan with a protein emphasis. But there are simple ways to streamline your process to plan high protein meals (and save time too!) I teach how to do this in my Fit Lifestyle In a Box Program.
Not Knowing What’s Actually High in Protein – It’s not always obvious which foods are truly protein-rich (and here's a hint-peanut butter isn't one of them!) There are some simple swaps and tips that can make it easier to pack your meals with the nutrition your body needs.
Want to know how to overcome these challenges and start eating more protein without feeling overwhelmed? Be sure to listen to the full episode, where I’ll share some practical steps to make protein a regular part of your day.
Want to strength train to lose weight? Get started here.
Want a free community of moms who also want to take care of their bodies well? Join here.
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/