Effective Weight Loss for Moms | Workout Routines, Lose Weight, Meal Planning, Macros, Fat Loss
Hey Mamma! Do you struggle to lose weight but you’re so overwhelmed by the conflicting information out there you don’t know where to start? Is it hard to stay motivated with building consistent exercise and healthy eating routines in the chaos of your busy working mom life? Are you exhausted by trying random online workouts and not seeing any progress? Do you wish you had the time to prioritize yourself AND take care of your family well? You’re in the right place. Welcome to the Effective Weight Loss for Moms podcast, where you will learn how to lose fat and finally feel confident in your own skin through simple strength training routines. Hey, I’m Rachel. A mom of 5, follower of Jesus, Registered Dietitian, and Certified Personal Trainer. After my 3rd baby, I found that my postpartum body was holding onto excess weight (especially in my belly!), despite doing everything I’d done in the past to try and lose weight. Eating less, lots and lots of cardio, desperate fad diets - nothing worked - and my confidence took a big hit as a result. I realized that I needed to do things differently in this new stage of life, and discovered the power of strength training! I needed a simple, effective workout that fit my busy mom life that didn’t take forever in the gym! I stopped focusing on only cutting calories, dropped the insane cardio workouts, and started fueling my body like the athlete I was! For the first time, I was able to be consistent with my strength training routine. I got stronger, lost the excess pounds, and finally felt confident again! And now I can’t wait to share everything I’ve learned with you! If you’re ready to lose fat, build muscle, build confidence, and enjoy working out with a routine that fits your life as a busy mom - then this podcast is for you! Get off that elliptical machine, grab your protein shake, and let’s start getting some RESULTS! *Disclaimer: Your health is your responsibility. Always check with your doctor before starting a new diet or exercise regimen.
Listen on:
Episodes
Monday Apr 22, 2024
Monday Apr 22, 2024
Want to optimize your fat loss efforts? Then you need to listen to this episode. Today I'm talking about a sneaky bad habit that can literally physically inhibit your fat loss efforts.
Hint: It isn't nutrition or exercise-related!
-Rachel
Show Notes:
https://www.webmd.com/diet/sleep-and-weight-loss
https://www.ncbi.nlm.nih.gov/books/NBK537038/#:~:text=Taken%20as%20a%20whole%2C%20leptin's,central%20nervous%20system%20(CNS).
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9031614/
https://www.thensf.org/screen-use-disrupts-precious-sleep-time/
https://www.sleepfoundation.org/nutrition/how-long-does-it-take-caffeine-to-wear-off
Wednesday Apr 17, 2024
Wednesday Apr 17, 2024
You're working hard at eating right and lifting weights, and it had been working but suddenly things have stalled...what's the deal?
Today's episode is all about weight loss plateaus and what to do about them!
-Rachel
https://www.effectivefitnessforwomen.com/work-with-me
Monday Apr 15, 2024
Monday Apr 15, 2024
Are you ever confused about how hard to push yourself in the gym?
How to tell if you are hitting your "max" in a lift?
But at the same time worried about getting hurt?
I feel ya! It IS hard to figure that out sometimes, so I've recorded this episode to show you the method that I personally use to make sure I'm pushing myself enough, but not too much.
I hope you enjoy!
-Rachel
Show Notes:
https://www.strong.app/
https://www.effectivefitnessforwomen.com/free-resources
Wednesday Apr 10, 2024
Wednesday Apr 10, 2024
You tell yourself: "Ok, this is it! I'm getting this fat off this year!"
And then....well, nothing much happens. Maybe go to the gym for a few weeks, cut out sugar for a while, but then things revert back to how they've always been.
What happened? Or really, what DIDN'T happen?
Goals. Realistic, strategic goals. And not just goals; daily and weekly habits to support those goals.
During this live coaching session, I'm working with Neisha to change her desires into goals and then into tangible things she can accomplish on a daily and weekly basis.
This is what creates change that lasts!
I hope you enjoy!
-Rachel
Want to work with me? Book a discovery call here: https://calendly.com/racheleffectivefitness/discovery-call
Monday Apr 08, 2024
Monday Apr 08, 2024
You've been working hard in the gym, upping those reps and weights and you've been eating right too, but.....when you get on the scale you are getting some mixed messages.
Are you losing your muscle or fat?
Why isn't the scale moving the right way?
What's up with these body measurements?
I have been there, my friend!
Today's episode is all about how to tell if you are actually losing fat during a season of fat loss. Listen by clicking the button below!
Show Notes:
https://www.strong.app/
https://www.effectivefitnessforwomen.com/free-resources
Wednesday Apr 03, 2024
Wednesday Apr 03, 2024
Need motivation?
This one's going to be juicy.
What do you do when you just DON'T want to go to the gym?
In this episode I'm talking about 3 effective strategies to get you into the gym even on those days you don't feel like going.
Enjoy!
-Rachel
Need more help? https://www.effectivefitnessforwomen.com/work-with-me
Monday Apr 01, 2024
Monday Apr 01, 2024
Who loves dry grilled chicken, broccoli, and plain rice? Not me!!
Is this what you envision for dinner during a fat loss season? No ma’am!
We do flavor over here!
Today we are talking about 5 delicious dinner recipes for your fat loss season, to help you and your family stay satisfied so you can reach your fat loss goals.
Enjoy!
-Rachel
Show Notes:
Chicken and Broccoli Stir-Fry: https://www.skinnytaste.com/chicken-and-broccoli-stir-fry/?utm_campaign=yummly&utm_medium=yummly&utm_source=yummly
Turkey Meatloaf Recipe: https://www.skinnytaste.com/turkey-meatloaf-45/?utm_campaign=yummly&utm_medium=yummly&utm_source=yummly#recipe
Korean Rice Bowls: https://www.yummly.com/recipe/Korean-Beef-Rice-Bowl-1179374#directions
Chicken Picatta: https://www.yummly.com/recipe/Healthy-Low-Fat-Chicken-Piccata-1107099#directions
Healthy Breakfast Strata: https://skinnyfitalicious.com/healthy-breakfast-strata/?utm_campaign=yummly&utm_medium=yummly&utm_source=yummly
Simple Guide to Fat Loss: https://www.effectivefitnessforwomen.com/free-resources
Wednesday Mar 27, 2024
Wednesday Mar 27, 2024
Ever wondered what working with a fitness coach is like? Wonder no more! Today's episode is a sneak peek behind the scenes into a coaching session with my client Rachel. Enjoy!
-Rachel
https://www.effectivefitnessforwomen.com/
Monday Mar 25, 2024
Monday Mar 25, 2024
Hey Friend!
Who loves spending 3 hours at the gym to get all your exercises in???
NOPE. That’s a hard pass for me! And you too, I bet.
What if there was a way to simplify your time at the gym so that you get the most done in the least amount of time?
If you think that sounds good, then today’s episode is just for you!
Today’s episode is all about how to structure your workout and time at the gym so you are using it in the most effective and efficient way. So you can get in, and get out, and get on with your day.
Sound good?
Let’s get it!
-Rachel
Show Notes:
https://www.strong.app/
https://www.effectivefitnessforwomen.com/exercise-freebies
Monday Mar 18, 2024
Monday Mar 18, 2024
A while ago I was at my chiropractor’s office. I had been weightlifting for a while and was seeing some really good progress, and while I was there my chiropractor said something to me that changed how I think about myself and my physical fitness on a foundational level.
It was super offhand, I bet he doesn’t even remember. I had asked him a question about something, I can’t even remember what it was, and he said “Well, for athletes like yourself, I usually recommend such and such” and answered my question.
Wait. What? Athlete? Who, me??
After I left I just kept thinking about what he said.
I’m not an athlete, I’m a mom! A woman who likes to go to the gym…not an athlete, that seems too intense.
But the more I though about it, I realized it was true. My workouts at the gym were focused on a goal, my eating habits were supporting that goal, and I was working hard to reach a physical goal.
And you know what? I realized that I WAS an athlete. He was right. I was training my body for a physical achievement in mind, and that makes me an athlete.
I had undermined my own abilities by telling myself that what I was doing was “just” exercise, but it isn’t. I’m TRAINING. Training for a goal.
This mental shift changed so much for me. How I saw myself, how I saw the effort I was putting into my health and fitness.
I want that for you!
Today’s episode is all about having the mindset of an athlete, and how that can literally change the outcome of your efforts.
Show Notes:
https://www.effectivefitnessforwomen.com/exercise-freebies