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 Sep 15, 2025
Monday Sep 15, 2025
Meal planning can be harrrd...especially if you are a busy mom. In this episode, I'm giving you a simple way to structure your meals so that you hit your macro goals (protein, carbs, and fats) so you can get the results you want.
And if you want to learn my entire meal planning framework, and have me walk you though it step by step, then you need to register for my FREE pop-up podcast: How to Meal Plan To Lose Weight. It's limited time only, so register below!
Register for the pop up podcast here.
Wednesday Sep 10, 2025
Wednesday Sep 10, 2025
Trying to lose weight and avoiding eating out? This one's for you.
This episode is all about how you CAN still eat out and hit your goals-and it might actually help you get there.
So many moms feel like if they want to lose weight they have to avoid eating out, but inside this episode I'm going to show you how that's not actually the case.
Don't forget to register for the pop up podcast: How to Meal Plan to Lose Weight! It goes live Sept 22 and is limited-time only.
Register here.
Want to find out more about working with me? Book a free 15 minute call here.
Tuesday Sep 09, 2025
Monday Sep 08, 2025
Monday Sep 08, 2025
If you’ve ever felt stuck in the cycle of trying to lose weight, starting strong, then life gets in the way—you’re going to want to hear this episode. I’m revealing the brand-new, upgraded version of my coaching program (formerly Fit Lifestyle in a Box): The Fat Loss Formula for Moms .
In this episode, you’ll learn:
The 3-part framework that makes fat loss simple and sustainable for busy moms.
What’s new in 2.0, including an all-in-one app to house virtual coaching sessions, personalized workouts with form videos, and built-in accountability
How this program is designed to fit your life as a mom, whether you workout at home or in the gym
Why lasting fat loss isn’t about quick fixes—it’s about building a lifestyle that sticks
By the end of this episode, you’ll know exactly why The Fat Loss Formula for Moms is a huge upgrade from my previous program and how you can get started.
Links & Resources Mentioned:
Book your free discovery call to see if the program is right for you and get on the waitlist
Register for the FREE How To Meal Plan To Lose Weight Audio Training
Who this episode is for: Busy moms who want to lose fat, build strength, and finally stick to a sustainable system without getting overwhelmed or sacrificing sanity.
Wednesday Sep 03, 2025
Wednesday Sep 03, 2025
Hitting your protein goals consistently can be a struggle! In this episode, I share 4 steps to hitting your goals so you can be consistent with protein to build muscle and lose fat.
Enjoy!
Rachel
Want to learn how to meal plan for weight loss? Register for my FREE training here.
Monday Sep 01, 2025
Monday Sep 01, 2025
Think the only way to eat healthy consistently is to spend hours on Sunday meal prepping a week’s worth of food? Nope. That’s a myth—and for most people, it’s why they burn out and give up.
In this episode, I’m sharing why traditional meal prep doesn’t work for most people and what to do instead. You’ll learn:
Why meal prep often backfires and leads to food waste (and frustration)
What actually matters for consistency when you’re busy
Four simple alternatives to meal prep that save time and keep you on track
👉 If you want help building your own meal plan rotation so you can stop starting over every Monday, don’t miss my free How to Meal Plan to Lose Weight pop-up podcast. This limited-time training runs Sept 22–28 and will show you how to create a 7-day meal plan that helps you hit your nutrition goals and saves you time.
🔗 Register here: How To Meal Plan To Lose Weight Pop-Up Podcast
Thursday Aug 28, 2025
Thursday Aug 28, 2025
Meal planning that actually gets your nutrition goals onto your plate each and every day is critical to success in your weight loss journey. Lucky for you-I'm teaching you exactly how I do this in my FREE limited time pop-up podcast How To Meal Plan To Lose Weight. In this limited time audio training, I'm giving you the exact meal plan framework you need to create a meal plan rotation that runs on autopilot and saves you TIME.
It's limited time though-so register now to be notified when it goes live. It's only going to be available Sept. 22-28.
Register here.
Wednesday Aug 27, 2025
Wednesday Aug 27, 2025
Ever feel like you’re constantly “starting over” with your nutrition? You get motivated, set big goals, try to do everything at once… and then life happens. Suddenly you’re tired, off track, and telling yourself you’ll start again Monday.
In this episode, I break down why motivation and willpower aren’t enough, and what actually works if you want to stay consistent—even when you’re busy and exhausted. You’ll learn:
Why most people get stuck in the “all-or-nothing” cycle
The #1 place I start with my clients to build consistency
Three steps to simplify your nutrition so it feels doable, not overwhelming
👉 Ready to finally stop starting from scratch every week? Register for my free How to Meal Plan to Lose Weight pop-up podcast—a limited-time audio training happening Sept 22–28. I’ll walk you step by step through creating a 7-day meal plan that you love, that fits your life, and that saves you time.
🔗 Register here: How To Meal Plan To Lose Weight Pop-Up Podcast
Links & Resources:
🎧 Register for the How to Meal Plan to Lose Weight pop-up podcast: effectivefitnessforwomen.com/register
Monday Aug 25, 2025
Monday Aug 25, 2025
Metabolic slowdown is inevitable when you’re losing weight - but what if you could limit how much it happens? In this episode, I break down a 2025 meta-analysis showing how strategic diet breaks can help reduce metabolic adaptation, explain exactly how I’m using them in my own fat loss, and help you decide if this tool is right for you.
Links & Resources:NEW! How To Meal Plan To Lose Weight: Limited-Time Podcast Series – Sept 22–28 2025. Step-by-step audio training to create 7 days of meals you love, hit your nutrition goals, and save time.
Book a free Discovery Call – Find out if my 1:1 coaching program is right for you.
Wednesday Aug 20, 2025
Wednesday Aug 20, 2025
If you could only pick three lower body exercises to get the most out of your time in the gym — more muscle, more calorie burn, and more functional strength — these are it.
In this episode, I’m walking you through my top 3 lower body moves, how to do them with confidence, and how to keep progressing so you actually see results.
You’ll also learn exactly how to apply progressive overload so you never hit a plateau, plus a simple workout you can plug into your week right now.
And don’t forget — from Sept 22–28, I’m running a limited-time podcast series called How to Meal Plan to Lose Weight. It’s your 7-day audio blueprint for creating meals you love, hitting your nutrition goals, and saving time. Grab your spot at effectivefitnessforwomen.com and click the banner at the top.
Links and Resources:
Register for the How to Meal Plan to Lose Weight pop-up podcast (Sept 22–28): effectivefitnessforwomen.com
Get the No-Fear Weight Room Tour Here.
Book a Discovery Call