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 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
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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
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Wednesday Nov 05, 2025
Wednesday Nov 05, 2025
Totally new to strength training and know you need to eat more protein? Today's episode is going to get you started in the right direction. We will talk about good sources of protein, how macros are a little confusing with what is actually a good source of protein, and a starting point for you if you are a complete beginner.
My goal for you is to eat more protein without it being overwhelming.
I hope this helps you!
-Rachel
Find out about my coaching program here
Monday Nov 03, 2025
Monday Nov 03, 2025
Feeling the need to change EVERYTHING all at once, because you feel gross in your body and just want to lose some weight?
I've been there for sure.
But here's the thing. You need a plan. This episode gives you a simple plan you can start with to build on. No, you won't lose 20 lbs this week (anyone who claims that isn't telling the truth anyway). But these simple strategies will give you the foundational starting points that you can build on.
Hope this helps you!
-Rachel
Find out about my coaching program here.
Wednesday Oct 29, 2025
Wednesday Oct 29, 2025
Halloween is coming up!
No matter if you celebrate or not, you likely are still going to be exposed to an ungodly amount of candy in the next few weeks. Which can definitely impact your weight loss efforts!
In this episode, I share 3 tips for having a fun (yes-you can have candy!) and yet balanced Halloween this year.
Enjoy!
-Rachel
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The Fat Loss Formula for Moms
Monday Oct 27, 2025
Monday Oct 27, 2025
Do you find yourself saying these things often:
"I just don't have time"
"I can't stick with anything"
"I wish I could just be consistent"
Any of these ring a bell for you? If so, you need to listen to this episode. I'm sharing the underlying belief that these statements are just a symptom of.
Enjoy!
-Rachel
Enrollment now open for the Fat Loss Formula for Moms
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Wednesday Oct 22, 2025
Wednesday Oct 22, 2025
If you’ve been doing everything right but the scale just won’t move, this episode is for you. I’m breaking down how to figure out what’s really stalling your progress — whether it’s your lifestyle, metabolism, or hormones — and how to find your “limiting reactant” so you can finally move forward.
The Fat Loss Formula for Moms
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Monday Oct 20, 2025
Monday Oct 20, 2025
If living a healthy lifestyle feels hard, it might be because you were never taught how.
In this episode, I talk about why health habits can feel so unnatural for moms — and how to start changing that. I’ll show you how to reframe self-care as self-respect, build habits that actually fit your life, and model generational health for your kids. You’re not broken — you just need a roadmap. Let’s rewrite your story of health, one small step at a time.
-Rachel
The Fat Loss Formula for Moms Coaching Program
Book a free discovery call
Wednesday Oct 15, 2025
Wednesday Oct 15, 2025
Want to fit into your pre-pregnancy jeans again? Well, I have your answer: stop dieting alone and start building strength! Simple, right?😉
In this episode, I share why strength training beats dieting every single time for busy moms. We’ll cover the science behind fat loss, how to maintain muscle, overcome gym intimidation, and create a simple roadmap that actually fits your life. Learn how small, consistent actions can transform your body, energy, and confidence.
-Rachel
Tired of being inconsistent with exercise and nutrition? I can help with that. My coaching program is designed to help you lose fat through learning how to be consistent with the healthy habits you want to grow. Book a free discovery call to chat with me about it.
Monday Oct 13, 2025
Monday Oct 13, 2025
We all want to eat enough protein, but sometimes it can be hard to be sure we are hitting out goal.
Actually, how much do we even need??
I'm tackling these questions today inside this episode.
Enjoy!
-Rachel
Want help with fat loss? Find out about my coaching program here.