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.
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Episodes
Monday Mar 11, 2024
Monday Mar 11, 2024
Whether you are trying to lose fat or gain muscle, one question that often gets asked is "How often should I weigh myself?"
Some people say throw out the scale.
Some people say weigh once a week.
What are we supposed to do?
This week I'm going over the question behind why we weigh: "How do I determine if what I'm doing is working?" and giving my insight on how I choose to weigh and what other things I do to evaluate my progress.
Because the scale is just one part of the picture, and it doesn't get to determine our value.
Monday Mar 04, 2024
Monday Mar 04, 2024
Did you know that you can actually put on a significant amount of muscle?
That there’s a scientific way to go about it, you don’t have to try out random things and hope you are gaining muscle?
I want you to know that you (yes-YOU!), as a mom, or as a woman maybe in in her 30s or 40s or beyond, could actually make a huge change in your fitness level and muscle level.
Sometimes I think we feel like we’ve been stuck in a spot for so long that it feels like it’s our destiny.
Let me tell you though, that you CAN do this. We’ve been talking about muscle gain, and it is TOTALLY possible for you to grow in muscle size and strength. And today’s episode is all about 3 steps to get you there.
Show Notes:
Calorie tracker: https://www.myfitnesspal.com/
Calorie calculator: https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/calorie-calculator/itt-20402304
Workout template: https://www.effectivefitnessforwomen.com/free-resources
Monday Feb 26, 2024
Monday Feb 26, 2024
One of the main things I hear from women is that they want to gain muscle.
And I can understand why!
Who wouldn't want to be strong and look strong, and maybe change the shape of their body a little bit too?
This week I’m starting my Nutrition for Muscle Gain series, where we are going to dive into how YOU can begin to put significant amounts of muscle on your body.
Reference article: https://www.nutritiontactics.com/measure-muscle-protein-synthesis/
Monday Feb 19, 2024
Monday Feb 19, 2024
I’m getting personal today about my own fitness journey.
So many of us want real change in our bodies, change that we can actually see and feel.
So, today I’m talking about the bodybuilding principal that literally reshaped my body (and still is!) and has made the biggest impact in my muscle gain and fat loss efforts.
And I’m going to teach it to you as well!
-Rachel
Thursday Feb 15, 2024
Thursday Feb 15, 2024
It's 4pm on a weeknight, you have just gotten the kids home from school, and you open the fridge to figure dinner out and are met with condiments and some leftover something you can't identify in a container in the back of the fridge.
Time to run to the store or go pick up fast food.
Ever been there?
But you don't have to STAY there.
Today in this bonus episode, I'm here to walk you through my 4 step meal planning method so you can learn how to meal plan with confidence.
Monday Feb 12, 2024
Monday Feb 12, 2024
If I were to ask you to rate your home life right now, and by that I mean household management like meals, chores, cleaning, managing the kids, all that, how would you rate it on a scale of “I am in control most of the time” to “my life is on fire and I LIVE in survival mode”?
If you answered that your life is on fire, then I have some good news for you: There is a simpler, easier way to live your life that is actually going to make reaching those health and fitness goals easier.
If you live in survival mode, than today’s episode is for you. And yes, this does have to do with fitness!
Show Notes:
Book: Ruthless Elimination of Hurry
Podcast: Systemize Your Life
Wednesday Feb 07, 2024
Wednesday Feb 07, 2024
I'm starting a 12 week coaching program, and I'm giving away ONE spot! Listen to the episode for all the details.
To enter the contest, you need to:
Leave me a written review on Apple podcasts or another platform that allows WRITTEN reviews, it has to be written. I’ll link a how-to in the show notes for apple podcasts.
Take a screenshot of the review (before you post it so it doesn't get lost).
Email that screenshot to rachel@effectivefitnessforwomen.com and tell me why you want to be in the program
I look forward to reading why YOU want to be in the program!
Apple Podcast Review How-To Video: https://support.apple.com/guide/podcasts/rate-or-review-pod5facd9d70/mac#:~:text=Write%20your%20own%20review%3A%20Click,any%20changes%2C%20then%20click%20Save.
Monday Feb 05, 2024
Monday Feb 05, 2024
So you’re set and ready to start some positive eating habits to promote your goal of fat loss, but things just keep getting derailed for some reason!
Could it be that you are guilty of some of these fat-loss sabotaging habits?
These sneaky habits take our best efforts and minimize or completely ruin their effectiveness, so listen now to see if these are throwing a wrench in your fat loss goals.
Wednesday Jan 31, 2024
Wednesday Jan 31, 2024
Today's episode is a little bonus for you! Last episode I talked about my NEW nutrition guide: Simple Guide to Fat Loss-without counting calories. You can get that guide here!
In that guide I talk a lot about protein, so I wanted to give you a bonus episode ALL about my favorite high protein snacks.
Enjoy!
Monday Jan 29, 2024
Monday Jan 29, 2024
One of the most common things I hear women say about their bodies is that they want to feel good in their skin; they want their clothes fitting better; they want to feel better!
Well friend, if that’s you, after today’s episode, you will have the tools you need to start losing fat and maybe getting those clothes fitting better too!
This episode is Part 2 of my Nutrition for Fat loss series.
Fat loss can seem really complicated and overwhelming!
You know you need to eat better but you aren’t sure how exactly.
In this episode we go over two approaches for fat loss and some exact steps you can take to get started losing fat today.
Show notes: https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/calorie-calculator/itt-20402304
Free Guide for Fat loss: https://www.effectivefitnessforwomen.com/free-resources