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 Jan 07, 2026
Wednesday Jan 07, 2026
Struggling to hit your protein goals while feeding a large family? You're not alone. Sooo many moms think they need to cook two separate meals: one "healthy" meal for themselves and regular food for the kids, but that's a recipe for burnout.
In this episode, I'm sharing simple strategies for hitting 100+ grams of protein daily while feeding a family of seven. No separate meals required.
-Rachel
Next Steps:
Protein Cheat Sheet
Fat Loss Formula for Moms
Book a Free Discovery Call to chat about my program
Monday Jan 05, 2026
Monday Jan 05, 2026
It's early January. You're motivated. You're ready to eat better, work out consistently, and finally build healthy habits that stick. But if you're like most moms, you'll quit by February. Again.
In this episode, I'm not giving you another goal-setting pep talk. I'm not telling you to break your goals into smaller steps or write them down or set behavior-based goals. You already know how to set goals. You've done it a hundred times.
The problem isn't your goal-setting method. The problem is deeper.
As a mom of 5, I've figured out why healthy habits fail for most moms. And it has nothing to do with motivation, willpower, or discipline. It's about how you see yourself.
This episode is about the shift that changed everything for me. When you see yourself this way, your New Year's goals don't fail by February.
-Rachel
Next Steps:
The Fat Loss Formula for Moms Program
Book a Free Discovery Call to find out about the program
Wednesday Dec 31, 2025
Wednesday Dec 31, 2025
You're working hard, getting sweaty, and feeling exhausted—but are you actually getting stronger? If you're doing YouTube workouts, random social media classes, or group fitness without tracking progress, the answer is probably no.
In this episode, I break down the science of input, output, and variables—and why random workouts produce random results (or worse, no results). Your muscles need progressive overload and clear signals to adapt. Without measurement, you have no idea if what you're doing is working.
Stop guessing. Start winning. Learn how to build real strength gains as a busy mom.
-Rachel
Next steps:
Book a free discovery call
The Fat Loss Formula for Moms
Monday Dec 29, 2025
Monday Dec 29, 2025
This is such a great episode! Today I'm interviewing Bev Mazza, BSN, RN, NC-BC. Bev is a Registered Nurse and Board-Certified Nurse Coach who specializes in metabolic health for women in midlife. She works with women navigating prediabetes, insulin resistance, weight changes, and the hormonal shifts of perimenopause and menopause. Bev combines functional medicine, personalized nutrition, and CGM interpretation to help women get real answers about what's happening in their bodies.
If you are in midlife and struggling with blood sugar issues, this episode is a must-listen.
-Rachel
Connect with Bev:
@purelypresenthealth
hello@purelypresenthealth.com
https://purelypresenthealth.com
The Complete Prediabetes Checklist: 10 Steps to Lower Blood Sugar for Women in Perimenopause. These 10 steps are practical, proven, and designed to cut through the confusion and get you moving toward real results.
Wednesday Dec 24, 2025
Wednesday Dec 24, 2025
It's Christmas Eve, and guess what? One of the most valuable gifts you're giving your kids this Christmas has nothing to do with what's under the tree.
Let me explain: This fall didn't go as planned for me. Kid struggles, going into perimenopause early, and my fat loss goals? They didn't happen. I had to make the hard choice to take a break from weight loss to strengthen my metabolism. My body wasn't cooperating, the scale was going up, and I didn't feel like myself.
But I stayed consistent anyway. I kept working out even when I didn't want to. I kept showing up even when nothing seemed to be working.
And my kids were watching.
If you're in a season where weight loss isn't happening, where your body feels like it's working against you, where you're tired and frustrated and wondering what's the point—this episode is for you. Because what your kids are learning from you right now is more valuable than any number on the scale.
They're not learning from your fat loss results. They're learning from your consistency, your perseverance, and your attitude while you stick with it.
This Christmas Eve, I want you to see what they see: a mom who doesn't quit, who values herself enough to keep going, and who's teaching them what self-worth actually looks like.
Have a Merry Christmas!
-Rachel
Next Steps:
Protein Cheat Sheet
The Fat Loss Formula for Moms
Monday Dec 22, 2025
Monday Dec 22, 2025
I don't have time to work out with the kids home" is the #1 excuse I hear from moms—but what if I told you that's actually the PERFECT time to strength train? In this episode, I share 5 foundational strength training exercises that require minimal equipment, can be done in small spaces, and fit into the chaos of real mom life.
If you're a busy mom who wants to start strength training but feels like you don't have time, this episode is for you.
Enjoy!
-Rachel
Book a free call with me
Fat Loss Formula for Moms Coaching Program
Wednesday Dec 17, 2025
Wednesday Dec 17, 2025
Are you actually ready for a fat loss program, or are you setting yourself up for another failed weight loss attempt? In this episode, I break down the 5 critical signs that indicate you're truly ready to commit to a structured fat loss program—and what to do if you're not quite there yet.
Most moms jump into weight loss programs when they're motivated but not prepared. They invest time and money, only to quit when life gets hard. This episode will help you assess your true readiness so you can make sustainable progress instead of spinning your wheels.
If you've struggled with weight loss in the past, this episode will help you understand why, and how to set yourself up for success this time.
I hope you enjoy!
-Rachel
Book a call with me
The Fat Loss Formula for Moms
Monday Dec 15, 2025
Monday Dec 15, 2025
Most of us know we need to be eating enough protein, especially if we want to lose weight. But the thing we struggle with is how to actually make that happen without eating steak everynight and chugging protein shakes all day.
Today's episode will give you 3 ways to help you get there.
I hope you enjoy!
-Rachel
Next steps:
Download my 100 Gram Protein Cheat-Sheet here.
The Fat Loss Formula for Moms Program
Book a free discovery call (no pressure-just a chat)
Wednesday Dec 10, 2025
Wednesday Dec 10, 2025
It's still December, and YES, I'm talking about creating new healthy routines.
You know why? Because I believe it's important to actually think about what you want to create before jumping in (at the New Year) and trying to do "all the things".
At the end of this episode you will have a clear plan of what you need to focus on (that you can actually start now on).
Enjoy!
-Rachel
Next steps:
Book a free discovery call
The Fat Loss Formula for Moms Program
Monday Dec 08, 2025
Monday Dec 08, 2025
reatine is one of the most researched supplements out there—but most women still aren't taking it. Why? Usually it's fear of weight gain, bloating, or just not understanding what it actually does.
We'll cover the science in simple terms, the real benefits you can expect, how to take it, and whether it's actually safe. If you've been curious about creatine but weren't sure if it was right for you, this episode will give you everything you need to make an informed decision.
Enjoy!
-Rachel
Creatine from my Thorne Dispensary
More resources:
https://pmc.ncbi.nlm.nih.gov/articles/PMC12053822/
https://pmc.ncbi.nlm.nih.gov/articles/PMC7998865/