Effective Weight Loss for Moms | High protein, Strength Training, Lose Weight, Meal Planning, Fat Loss, Healthy Habits
Every few months you get back on track. You're eating high protein, you're working out, you're feeling good. And then life happens. And then you're starting over again. You know what to do. You just can't seem to make yourself do it.
You show up for everyone else. You get the kids fed, the lunches packed, the schedules managed — and by the time it's your turn, there's nothing left.
Welcome to the Effective Weight Loss for Moms Podcast, where busy moms learn how to eat high protein consistently, build real strength, and create a healthy routine they can actually keep up — not just for a few weeks, but for good.
Each week I'll show you how to use high protein nutrition (to fuel your workouts), meal planning for real family life, and beginner-friendly strength training to create a healthy lifestyle that actually sticks long term.
Let me introduce myself. I'm Rachel — mom of 5, follower of Jesus, Registered Dietitian, and Certified Personal Trainer. I've spent hours coaching moms through fat loss and strength training, and one big thing they struggle with is this: "I know what to do. I just can't make myself do it."
And they think they just need to be more disciplined.
What if it isn't a willpower or discipline problem at all?
If you're ready to stop surviving on whatever's left after everyone else is fed, start hitting your protein goals, and build a sustainable weight loss plan that fits your actual life, then my friend, you're in the right place.
Grab your protein shake, take a deep breath, and let's do this.
— Rachel
Disclaimer: Your health is your responsibility. Always check with your doctor before starting a new diet or exercise regimen.
Listen on:
Episodes
Wednesday Feb 11, 2026
Wednesday Feb 11, 2026
Struggling with consistency around healthy eating?
In this episode, I break down the three real reasons you keep hitting the drive-through instead of eating what you know helps you feel strong and healthy - and none of them are about willpower.
If you're a busy mom who starts every week with good intentions but ends up relying on fast food by Friday, this is for you. Learn why your current approach to meal planning isn't working, how to break the default habit loop that keeps you stuck, and what self-sabotage actually looks like when you're trying to build healthy habits that lead to sustainable weight loss. Plus, discover the simple systems that make healthy eating the path of least resistance so you can finally stop the cycle of starting over every Monday.
Enjoy!
-Rachel
Next steps:
See what support from me looks like: Book a call here.
Monday Feb 09, 2026
Monday Feb 09, 2026
Standing at the pantry at 9am eating your kids' granola bars because you're starving again?
It's not willpower—it's protein!
In this episode, I'm breaking down exactly why that oatmeal and banana breakfast isn't cutting it and giving you 5 simple, high-protein breakfast ideas that will help you lose belly fat, build muscle, and finally have stable energy throughout the day.
If you're a mom struggling with consistency, low energy, and unwanted trips to the pantry, this episode will change how you fuel your body for strength training workouts and sustainable fat loss.
Enjoy!
-Rachel
Next Steps:
Chat with me about how my program works
Get your Protein Cheat Sheet
Wednesday Feb 04, 2026
Wednesday Feb 04, 2026
It's Sunday night and you're already feeling overwhelmed looking at the week ahead—wondering how you'll fit in your workouts, meal planning, and time with your kids.
You feel like a failure before the week even starts because you can't figure out how to make it all work.
In this episode, I'm breaking down the one habit that makes consistency with strength training, fat loss, and all your healthy habits actually possible: scheduling your core needs first. You'll learn how to stop reacting to life in the moment and start building a system that keeps you on track with your fitness goals—even when life gets chaotic.
If you're tired of starting over every Monday and you're ready to finally make strength training and fat loss stick, this episode is for you.
Enjoy!
-Rachel
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Monday Feb 02, 2026
Monday Feb 02, 2026
Think "just be consistent" is the answer to your fitness struggles?
Think again. In this episode, I'm breaking down why this advice is not only useless for moms, but actually harmful - and what actually creates the consistency you're craving.
We're talking about the real barriers keeping you from showing up for strength training workouts and healthy eating, why your context matters more than your willpower, and how to build healthy habits that support consistency.
If you're done feeling like a failure every time you can't "just do it," this one's for you.
Enjoy!
-Rachel
Next Steps: Book a call with me to chat about my program
The Fat Loss Formula for Moms
Wednesday Jan 28, 2026
Wednesday Jan 28, 2026
Ever feel like you can't think straight in your own home?
In this episode, I sit down with Emily McDermott a declutter coach and host of Moms Overcoming Overwhelm Podcast, to unpack the fascinating connection between physical clutter and mental overwhelm—and why this matters so much for busy moms trying to show up for their health goals.
We explore how clutter impacts your mental state, and she gives practical advice for where to start if the clutter just feels...overwhelming.
Emily's Transform Method
Podcast: https://momsovercomingoverwhelm.podbean.com/Instagram: https://www.instagram.com/simplebyemmy/Facebook group: https://www.facebook.com/groups/momsovercomingoverwhelmFree resources: https://simplebyemmy.com/resources/
Monday Jan 26, 2026
Monday Jan 26, 2026
Missed a workout and suddenly you're convinced you've blown it? Sick kids and feel like you will never be able to be consistent with exercise?
In this episode, we're talking about why you spiral when your plan gets derailed and exactly what to do instead. You'll learn the 3-step protocol for getting back on track fast (not waiting until Monday), how to assess what actually happened so you can adjust instead of quit, and specific "if/then" plans for the most common mom derailments - sick kids, work chaos, exhaustion, and family events.
Next Steps:
Tired of the spiral? Book a discovery call here to see how I can help you
The Fat Loss Formula for Moms
Wednesday Jan 21, 2026
Wednesday Jan 21, 2026
You're right to be cautious about strength training - lifting incorrectly CAN hurt you. But staying on the sidelines because you're scared means missing out on building the strong, capable body you deserve.
In this episode, I'm walking you through the 5 mistakes I see beginners make that actually cause injuries - from going too heavy too soon (the ego trap), to not knowing the difference between good discomfort and bad pain, to skipping the core brace that protects your spine.
Because strength training isn't inherently dangerous - but it does require you to be intentional. And you deserve to build strength safely for years, not just weeks.
Enjoy!
-Rachel
Next steps: Book a free discovery call
Find out more about the Fat Loss Formula for Moms Coaching Program
Monday Jan 19, 2026
Monday Jan 19, 2026
If you're trying to strength train with your kids climbing on you, you're not actually training - you're teaching them that mom's needs are negotiable.
In this episode, I'm breaking down why your nervous system literally cannot be "on" for childcare and strength training simultaneously (it's physiology, not a personality flaw), why that matters for your safety and progress, and four real solutions for getting focused workout time - even when you're the primary caretaker.
Because you're not just a mom. You're also a person with goals. And that person deserves to show up fully for herself.
Enjoy!
-Rachel
Next Steps:
the Fat Loss Formula for Moms Program
Book a free discovery call to chat about my program
Beginner Strength Training Guide
Wednesday Jan 14, 2026
Wednesday Jan 14, 2026
Feeling like you're constantly running on fumes? In this episode, I'm breaking down the 7 signs you're heading for burnout - and what you can actually do about it.
We'll cover:
The difference between acute stress and chronic stress (and why it matters)
How over-packing your schedule is slowly draining you
The phone scrolling habit that signals you're overwhelmed
If you keep telling yourself "I'll take care of me when things calm down" but things never calm down, this episode is for you.
Enjoy!
-Rachel
Next steps:
Book a Free Discovery Call
The Fat Loss Formula for Moms
The Ruthless Elimination of Hurry by John Mark Comer
Monday Jan 12, 2026
Monday Jan 12, 2026
Clickbait alert: You CAN lose 20 pounds in one week. But not the way you think.
In this episode, I'm calling out the quick-fix mentality that keeps moms stuck in the cycle of starting, failing, and feeling like failures. If you clicked hoping for some magic solution, that's exactly why you need to listen.
I'm breaking down why other coaches make promises they can't keep, why that sets you up for disappointment, and what you should focus on instead.
I hope you enjoy this episode!
-Rachel
Next steps:
Book a free call to chat about my program
Fat Loss Formula for Moms