Effective Weight Loss for Moms | High protein, Strength Training, Lose Weight, Meal Planning, Fat Loss, Healthy Habits

If you've been running to lose weight but the scale won't budge, this episode is for you. I used to run multiple half marathons - logging 3-4 runs per week with 7+ mile weekend runs - and my body looked exactly the same.
In today's episode I'm sharing 3 key reasons why I didn't lose weight with running. 
And if you are a mom trying to lose weight, I also share about a better approach: strength training. When you lift weights, your body adapts by building muscle - which burns calories 24/7, not just during your workout. This creates sustainable fat loss at a higher calorie level, so you're not starving yourself.
In my Fat Loss Formula for Moms program, we focus on resistance training that actually changes your body composition while fitting into your busy life. If you're tired of the cardio hamster wheel and ready to feel strong again, book a free discovery call with me.
-Rachel
Next Steps:
Book a free discovery call
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You're eating well, working out consistently, but the scale keeps climbing. Your body feels different. Your clothes don't fit. And you're wondering—am I doing something wrong, or is this just perimenopause?
In this episode, I'm sitting down with Monica McKitterick, Family Nurse Practitioner and founder of Impact Family Wellness, to talk about the real reasons hormonal weight gain happens in midlife—and what you can actually do about it.
We're covering HRT (the risks and benefits your doctor might not be telling you), GLP-1 medications for weight loss, thyroid issues that often get missed, and the truth about perimenopause and menopause weight gain. This is an honest, no-fluff conversation about what's happening in your body and the tools available to help.
If you're frustrated, confused, or just want straight answers about hormones and weight loss, this episode is for you.
 
Website: www.impactfamilywellness.com www.dpcformula.com
Facebook: https://www.facebook.com/impactfamilywellness/
Instagram: https://www.instagram.com/impactfamilywellness/
YouTube: www.youtube.com/@impactfamilywellnessllc4726
LinkedIn: https://www.linkedin.com/in/monicamckitterick/
https://www.linkedin.com/company/dpc-formula/
 

You've been crushing exercise classes 3-4x a week for months. You're sweating, you're sore, you're consistent. So why does your butt still look flat in jeans?
I'm sorry to have to tell you this, but variety keeps you entertained and repetition is what actually builds muscle. In this episode, I break down the science of progressive overload, why your glutes need challenging repeatable loading to grow, and exactly what to do instead for real strength training results and fat loss.
It's not sexy, but it works.
-Rachel
Ready to build a strong, functional body with a structured strength training program? Apply for Fat Loss Formula for Moms at effectivefitnessforwomen.com
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Book a free discovery call

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. 

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
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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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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

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/
 

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

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