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

4 Fat Loss Mistakes Moms Make

Tue, 08 Sep 2026 15:32:34 -0500

If you've ever felt like YOU'RE the reason every diet has failed...this is for you.

I don't actually think that's true. I think you're stuck in one of four patterns, and I want to help you figure out which one.

I'm hosting a free live training, 4 Fat Loss Mistakes Moms Make, on Tuesday, September 29th at 11 AM Central. I'll walk you through all four patterns, help you figure out which one is yours, and give you the plan to finally break the cycle.

I'm a Registered Dietitian, certified personal trainer, and mom of five, and these are the things that I had to figure out before I was successful in my weight loss journey.

Save your spot: https://www.effectivefitnessforwomen.com/fatlossmistakes

253| How Chasing the Best Fitness Plan Can Keep Moms From Actually Losing Fat

Mon, 07 Sep 2026 00:00:00 -0500

Ever feel like you're drowning in fitness advice? Fasted cardio, heavy lifting, seed oils, meal timing... everyone's got an opinion on the "right" way to lose weight, and it's exhausting trying to sort through it all.

In this episode, I'm sharing a personal story about a floor renovation (yes, really) that taught me something huge about why so many moms stay stuck in analysis paralysis instead of making progress toward their fat loss goals.

We're talking about the difference between the boring basics and the "optimal" stuff, and why chasing perfection with strength training, meal planning, or high protein intake can actually work against you if you haven't nailed the fundamentals first.

I'll walk you through what I call majoring on the majors: the handful of healthy habits that actually move the needle, and why consistency will get you further than any perfectly optimized plan ever could.

If you've ever wondered whether you're overcomplicating your journey to lose weight, or you're not sure if what you're doing is even working, this episode is for you.

-Rachel

Next Steps:

252| The Simple Answer To How Much Protein Moms Need for Fat Loss

Wed, 02 Sep 2026 00:00:00 -0500

If you've ever downloaded a macro tracking app, stared at the protein number, and thought "okay but what am I actually supposed to do with this," this episode is for you.

I get asked about protein intake for women almost every single day in my DMs and with my clients, and honestly, there's a lot of conflicting advice out there. Some people are telling you to eat 200 grams a day. Others are saying protein doesn't even matter that much. So who's right?

In this episode, I'm breaking down how I actually help my clients figure out the right protein target for their specific body and their specific life, because I promise you, it's not a one size fits all number. I'm also sharing why so many well meaning moms end up frustrated and give up on tracking altogether, and what to do instead.

Whether you're just starting to pay attention to your nutrition or you've been tracking macros for years and still feel confused, I think you're going to walk away from this one with some real clarity.

Ready to stop guessing? Let's get into it

-Rachel

Next Steps:

Book a Free Discovery Call to see if my program is a good fit for you and learn about my Fat Loss Formula for Moms Coaching Program

251| Is Being 'Good' All Week Actually Stalling Your Fat Loss?

Mon, 31 Aug 2026 00:04:00 -0500

Is being good on your diet all week actually working against your goals?

For years, I lived by a rule that felt totally logical: be strict Monday through Friday, then loosen up on the weekends. Eat clean, skip the carbs, say no to everything fun... and then somehow "make up for it" by Saturday.

Sound familiar?

I want to tell you something I don't talk about very often: I struggled with this exact pattern for years. Years. And no matter how disciplined I was during the week, the weekends always seemed to undo everything I worked for.

If you've ever felt like you're doing everything "right" Monday through Friday, only to watch it all unravel by Sunday night, this episode is for you.

I'm breaking down why restrictive dieting almost never works the way we think it will, and why the harder you try to white-knuckle your way through the week, the more likely you are to lose control when the weekend hits. There's actual biology behind this, and once you understand what's happening in your body (and your brain), it changes everything about how you approach fat loss.

I'm also sharing what finally worked for me, after years of trial and error, and what I now teach the moms I coach who are stuck in this same cycle.

If you're tired of the restrict and rebound pattern and you're ready for an approach that actually sticks, hit play.

-Rachel

Next Steps:

Book a Free Discovery Call to see if my program is a good fit for you

250| If Walking Into the Weight Room Feels Intimidating, This Episode Is for You

Wed, 26 Aug 2026 00:00:00 -0500

Feeling intimidated every time you walk into the weight section of your gym? You are not alone, and today I'm getting real about why so many women feel this way.

As a registered dietitian, certified personal trainer, and mom of five, I hear this from my clients all the time. One recently told me she felt so intimidated that she just walked around the weight room without touching a single piece of equipment. I get it completely, because I used to feel exactly the same way. There was a time I felt like I had to apologize just for taking up space in there.

In this episode, I'm digging into the real reasons behind gym intimidation, reasons I don't think get talked about enough. We're covering the mental blocks that keep so many women stuck on the sidelines, and why building confidence in the weight room is about so much more than just knowing how to use the machines.

If you've ever hesitated at the entrance to the weight section, wondering if you belong there, this episode is for you. I'm sharing what's really going on underneath that discomfort and how you can start shifting it, for yourself and for the next generation of women watching how we show up.

Ready to feel like you belong in there? Tune in, so you can walk in like you own the place.

-Rachel

Next Steps:

249| The Way You're Meal Planning is Probably Stressing You Out. Try This Instead

Mon, 24 Aug 2026 00:00:00 -0500

Is dinner sneaking up on you again... tonight? And tomorrow? And basically every night this week?

If you've ever stood in the grocery store at 5pm with no plan, no idea what to make, and your blood sugar making all your decisions for you, this episode is for you. I'm sharing why so many of us moms are stuck in reactive mode when it comes to dinner, and why that's honestly not our fault (spoiler: nobody taught us this).

I'm also getting personal about my own before and after with meal planning: what dinner looked like when I had zero system, and what changed once I built one that actually fit my real life (not some Pinterest version of it).

If you're ready to move from stress-free meal planning for moms being a fantasy to it actually being your reality, you'll want to hear the simple shift I walk through today. It's not about spending hours every Sunday. It's not about a perfect system. It's one small decision, made at the right time, that changes everything downstream.

Plus, I'm sharing two resources that pair perfectly with this episode: a free tool to help you build protein into every meal without overthinking it, and a quick training if you want help building your own rotation from scratch.

Let's dive in.

-Rachel

Next Steps:

Book a Free Discovery Call for weekly personal check ins and to learn about my Fat Loss Formula for Moms Coaching Program

248| Why Knowing More Is Keeping You From Losing Weight

Wed, 19 Aug 2026 00:00:00 -0500

Have you ever scrolled through Instagram and seen a fitness "expert" confidently telling you that everything you thought you knew about lifting weights is wrong? Yeah, me too. And it happens constantly.

As a registered dietitian and certified personal trainer (and mom of five, so you know I don't have time to waste), I see this play out over and over with the moms I work with. We are drowning in fitness information overload. Podcasts, newsletters, freebies, conflicting opinions on seed oils, cardio, protein, mouth taping... you name it, someone on the internet has a strong opinion about it, usually presented like it's the only right answer.

But here's the question I really want you to sit with today: is all that information actually helping you, or is it keeping you stuck?

In this episode, I'm talking about something I see constantly in my work with busy moms, a pattern that keeps so many women spinning their wheels instead of making real progress. If you've ever found yourself following a dozen fitness accounts, saving every free guide, and still not taking action, this one is for you.

I'll also be sharing a free resource to help you simplify one small piece of the puzzle, because you deserve support that's practical, not overwhelming.

-Rachel

Next Steps:

Book a Free Discovery Call to see if I can support you.

247| 3 Reasons You're Not Losing Fat Even Though You're Tracking Macros

Mon, 17 Aug 2026 00:00:00 -0500

Are you tracking your macros perfectly and still not seeing the scale move? Tracking can be such a chore and not seeing a result from all the effort is just plain annoying.

In this episode of Effective Weight Loss for Moms, I'm breaking down 4 of the biggest reasons macro tracking can feel like it's just not working, even when you are doing everything "right." I share the mistake I made myself for years (yes, even as a dietitian) and why so many women don't even realize it's happening to them.

We'll talk about why that number your app gives you might be leading you astray, why consistency matters more than perfection, and there's one sneaky reason your body might be working against you without you even knowing it. This one flies under the radar for so many women, and once you understand it, so many things will finally start to click.

If you've ever felt like you're putting in all the effort but not getting the results, this episode is going to give you some real answers, and hopefully a little relief too.

Let's figure this out together.

-Rachel

Next Steps:

Book a Free Discovery Call to see if my program is a good fit for you

246| Does Taking Time to Workout and Focus on Your Health Make You a Bad Mom?

Wed, 12 Aug 2026 00:00:00 -0500

Do you ever feel guilty for working out? Like you should be with your kids instead, but here you are dropping them off at the gym childcare or letting them watch a show while you get your workout in?

I hear this from moms all the time, and for years I felt it too. Not as a clear thought, more like this quiet feeling that taking time for myself meant I was doing something wrong. That prioritizing your health as a mom somehow made me selfish.

In this episode, I'm digging into where that feeling comes from and why it's so much more common than you think. I'm also talking about what happens when we let that guilt win, year after year, and what it can cost us down the road if we keep pushing our own needs to the back burner.

I share a mindset shift that changed how I think about my role in my family, plus a simple way to picture yourself that makes it a lot harder to justify neglecting your own health. And I'll walk you through the difference between actual selfishness and simply taking care of yourself so you can show up as the mom you want to be.

If you've ever wondered whether prioritizing your health as a mom is something you're allowed to do, this one is for you.

-Rachel

Next Steps:

Book a Free Discovery Call to see if my program is a good fit for you

242| What to Do When Your Healthy Habits Start to Slip

Mon, 10 Aug 2026 18:03:44 -0500

We had just gotten back from a month away, and I walked straight into one of the heaviest work weeks I've had in a while. Kids home for summer, my husband and I tag teaming the chaos, and somewhere in the middle of it all, I found a nighttime routine that felt like it was working... at first.

Until one morning I woke up exhausted, stepped on the scale, and just knew. Something had slipped.

If you've ever had a season where life got busy and your good habits quietly unraveled without you even noticing until you were already deep in it, this episode is for you. I'm walking you through exactly what happened to me, what I found underneath the surface issue, and the simple framework I use (with myself and with my clients) to catch drift before it turns into a total reset.

This one is personal. I'm a dietitian, a certified personal trainer, and a mom of five, and even I am not immune to this. But habit consistency for moms isn't about never slipping. It's about what you do the moment you notice.

So, if you've been feeling like you've fallen off somewhere and you're not quite sure how to get back, hit play. I promise you're going to see yourself in this one.

-Rachel

Next Steps:

Book a Free Discovery Call to discuss and check in with me personally

245| You Want to Start Strength Training but Don't Know Where to Begin

Mon, 10 Aug 2026 00:00:00 -0500

So, you've decided it's finally time to start strength training but keep getting stuck before you even walk into the gym. Now what?

I see it all the time with the moms I work with. You know all the benefits. You know it's good for your metabolism, your bones, your hormones. You're done with the workout classes and the endless cardio that isn't getting you anywhere. But then you actually think about starting, and suddenly you've got a hundred questions running through your head. Home or gym? What weights? What exercises? How many days a week?

That overwhelm is real, and it's the number one thing that keeps women from ever getting started. So today I'm walking you through exactly how I help my own clients work through it, step by step, so you're not left guessing.

I'm also sharing something that changed everything for me personally when I started lifting weights, something I wish someone had told me years earlier.

Let's figure this out together. By the end, I'm going to leave you with one simple action step so you're not just listening, you're actually moving forward.

-Rachel

Next Steps:

Book a Free Discovery Call to see if working with me is a good fit for you

244| Why You Can't Stop Eating at Night

Wed, 05 Aug 2026 00:00:00 -0500

Do you ever feel like you're doing everything right all day long... and then the second the kids go to bed, it's like a switch flips? You find yourself standing in front of the freezer, digging through the pantry, eating things you swore you weren't going to touch?

I used to think something was wrong with me. I thought I just didn't have enough self-control, discipline, or willpower. I'd tell myself, "Tomorrow I'll do better," and then the exact same thing would happen again the next night.

If nighttime cravings have been running your life (and making you feel like a failure in the process), I need you to hear this episode. Because what I discovered changed everything for me, and it's probably not what you think.

This isn't about trying harder or white knuckling your way through another day of restriction, hoping this time will be different. There's actually a reason your cravings hit so hard at night, and once you understand it, you can finally stop the cycle of feeling "good" all day and "bad" all night.

I'm walking you through exactly what was happening in my own life, why the old approach was doomed from the start, and what to focus on instead so you can feel in control again, not just at night, but every single day.

Trust me, once you hear this, you'll never look at those nighttime cravings the same way again

-Rachel

Next Steps:

Book a Free Discovery Call to discuss and check in with me personally

243| Why Nothing You've Tried for Weight Loss Has Worked Long Term

Mon, 03 Aug 2026 00:00:00 -0500

Be honest with me for a second. How many times have you started a new workout plan, a new diet, a new "this time I'm really going to stick with it" plan, only to find yourself right back where you started a few weeks later?

I've been there too. And for a long time, I thought something was wrong with me. Turns out, that's not the real problem at all.

In this episode, I'm digging into the real reason so many of us struggle to stick with the healthy changes we so desperately want to make, and why that struggle has almost nothing to do with willpower or self-control.

If you've ever quit something because it "wasn't working," felt like a failure for not sticking with a program, or found yourself comparing your results to someone else's six-week transformation online, this episode is for you.

I'm sharing the shift in mindset and approach that changed everything for me, and how it can help you finally build a version of long-term weight loss that doesn't feel like white knuckling your way through another diet.

This might just be the episode that helps you close the door on starting over for good. Let's get into it.

-Rachel

Next Steps:

Book a Free Discovery Call to discuss and check in with me personally

241| Ever Said 'I'll Get Back on Track with Healthy Habits When School Starts'?

Mon, 27 Jul 2026 00:00:00 -0500

Maycember. If that word just gave you a little anxiety spike, you already know exactly what I'm talking about.

Every year it's the same story. Teacher appreciation gifts, class parties, spring concerts, pajama days... and somewhere in the middle of it all, your healthy habits quietly slip away without you even noticing.

Then July rolls around and you tell yourself the same thing you tell yourself every summer: "I'll get back on track when school starts."

Sound familiar?

Here's the thing. That mindset, the one where you wait for the "perfect" reset moment and then try to overhaul your entire life overnight, is actually one of the biggest reasons September feels like starting completely from scratch every single year.

In this episode, I'm breaking down why that approach keeps failing you and what to do instead. We're talking about the real difference between habits that stick and habits that fall apart the second life gets busy, why your calendar might be working against you without you realizing it, and a simple mindset shift that will change how you protect your time this fall.

If you're a mom who is tired of the start-stop cycle and you actually want sustainable healthy habits this time, not just another burnout in three weeks, this episode is for you.

-Rachel

Next Steps:

Book a Free Discovery Call to discuss and check in with me personally

240| Why You Keep Putting Off Eating Healthy and Lifting Weights

Wed, 22 Jul 2026 00:00:00 -0500

Hey friend, can we talk about procrastination for a second?

I don't mean the "I'll clean my closet later" kind. I mean the deeper stuff, the "I keep telling myself I'll start eating better, I'll start working out, I'll get serious about this... eventually" kind. If that sounds painfully familiar, this episode is for you.

I've been sitting with this topic a lot lately, partly because of some health stuff I've been navigating personally, and partly because I hear this same story from so many women I work with. We know what we're supposed to do. We even want to do it. But somehow we just... don't. And then we beat ourselves up over it, which honestly makes everything worse.

So today I'm pulling back the curtain a little on what's really going on underneath that stuck feeling, why habit building feels so much harder than it should, and what I've learned (through some pretty unexpected life experience) about what actually helps people follow through when change feels too big to tackle.

I also get a little vulnerable about something I've been walking through personally, because I think it's important for you to know I'm not just talking theory here. I'm in it too.

If you've ever wondered why knowing what to do isn't the same as actually doing it, come sit with me for this one. I think you'll walk away seeing your own procrastination in a whole new light.

Let's get into it

-Rachel

Next Steps:

Book a Free Discovery Call or go to my website to find out about my Fat Loss Formula for Moms Coaching Program

239| If Your Routine Falls Apart the Second Life Gets Busy, It Was Never Built to Last

Mon, 20 Jul 2026 00:00:00 -0500

You guys, summer is running me over, anyone else? Kids are home, my schedule is a mess, and if you're anything like me, keeping up with your health goals feels like just one more thing on an already overflowing plate.

But here's what I've realized this season: the moms who actually keep their results long term aren't the ones white knuckling it through some extreme plan. They're the ones who've built a sustainable weight loss routine for moms that can flex when life gets full, not one that falls apart the second things get hard.

In this episode, I'm getting real about what's been on my mind lately, from what it actually takes to build habits that stick, to a mindset shift that changed the way I think about weight loss altogether. I'm also sharing something personal from my years working in a bariatric clinic that completely reshaped how I coach my clients today.

If you've ever lost weight and gained it back (more than once), or if you feel like you were never taught what a healthy lifestyle even looks like, this one is for you. I promise, you can build this. It just doesn't happen overnight, and I want to walk you through how.

-Rachel

Next Steps:

Chat with me by booking a Free Discover Call

238| Why You're Losing Weight but Still Don't Look Toned

Wed, 15 Jul 2026 00:00:00 -0500

You've been eating less. Doing more cardio. Cutting things out. And you're still not getting that toned look you've been working so hard for.

Sound familiar?

In this episode, I'm breaking down the real reason so many women hit a wall when it comes to muscle building for women, and why the "eat less, move more" approach might actually be working against you.

I'm sharing a simple analogy that completely changed how I think about what's happening inside your body every single day, whether you're building or breaking down, and why that battle matters way more than the number on the scale.

We'll talk about what "toned" actually means (hint: it's not what diet culture has been telling you), the one nutrient that might be missing from your plate, and a concept I call training in seasons that could be the missing piece in your fitness journey.

If you've been disciplined, consistent, and doing everything "right" but still don't see the results you want, this episode is for you. You are not broken. You've just been missing part of the equation. Let me help you find it.

-Rachel

Next Steps:

237| You've Done the Research — So Why Aren't You Losing Weight or Getting Stronger?

Mon, 13 Jul 2026 00:00:00 -0500

I know you've got the podcast on right now, maybe in the car, maybe washing dishes, maybe folding laundry way later than you meant to be up. And if you're anything like the moms I work with, you've already learned a lot. Protein, progressive overload, strength training for moms, all of it. You've read the blogs. You've grabbed the free guides. You've genuinely done the research.

So why does it still feel like nothing has changed?

In this episode I'm getting really honest about a pattern I see over and over with the women I coach, and it's probably not what you think it is. It's not a discipline problem. It's not even really an information problem, and once I explain what I mean by that, I think it's going to land differently than you expect.

I'm also telling you about my kitchen cabinets. Yes, really. It's a story about hours of research, a project that went nowhere for way too long, and what actually got me results in the end (spoiler, it wasn't more research).

If you've been listening to podcast after podcast and trying program after program and you're still stuck in the same spot, I made this one for you.

And before you start, grab my free 100 Gram Protein Cheat Sheet linked below.

Okay, let's get into it.

-Rachel

Next Steps:

Fat Loss Formula Coaching Program

Request to DM me or book a Free Discovery Call to learn more about the Fat Loss Formula for Moms Coaching Program

236| The Episode I Wish Every Mom Heard Before She Started Over Again *Rerun Episode

Wed, 08 Jul 2026 00:00:00 -0500

Okay, be honest with me for a second. How many times have you jumped into a new program, all fired up, only to fizzle out three weeks later and feel worse than when you started?

I've worked with a lot of moms at this point, and here's what I've learned: not everyone who wants to lose fat is actually ready to lose fat. And that's not a bad thing to admit. It's actually the first step toward real, lasting change.

In this episode, I'm pulling back the curtain on something most coaches won't tell you. I'm walking you through the signs that tell you whether you're truly ready for a structured fat loss program, or whether you need to do a little groundwork first. We're talking mindset, sacrifice, accountability, emotional capacity, and one sneaky habit that keeps so many moms stuck in the same cycle year after year.

If you've ever felt like you failed a program, I want you to hear this before you blame yourself. Sometimes it's not about willpower. It's about timing and readiness.

Whether you're ready to dive in or you need to build your foundation first, this episode will help you know exactly what your next step should be.

-Rachel

Next Steps:

Whether you're ready to jump in or you're just not sure yet, book a Free Discovery Call and we'll talk through it

235| What Your Cluttered Kitchen Counter Has to Do with Your Fat Loss- Interview with Tracy Hoth

Mon, 06 Jul 2026 00:00:00 -0500

You have probably never connected the state of your kitchen to the number on the scale. But what if they are more connected than you think?

In this episode I am sitting down with Tracy for a conversation that honestly stopped me in my tracks. We are not talking about meal plans or macro targets today. We are talking about your environment and the health impact of a cluttered kitchen on your ability to actually follow through on the things you already know you should be doing.

Because here is the thing. You know what to eat. You know you should move your body. But when your space is chaotic and your brain is quietly running through a silent to-do list in the background, the mental load of all of that is eating away at your focus, your calm, and your ability to make good decisions. That is decision fatigue, and your kitchen might be making it worse without you even realizing it.

Tracy breaks down why clutter and disorganization make your healthy habits so much harder to stick to and walks you through five practical steps and a mindset shift that changed everything for her.

This is one of those episodes that makes you look around your house differently.

Let's get into it.

-Rachel

Next Steps:

Listen to Tracy's Podcast The Organized Coach and try her 15 Minute Declutter Challenge

234| 5 High Protein Lunch Ideas for Busy Moms Who Don't Have Time to Think

Wed, 01 Jul 2026 00:00:00 -0500

Let's be honest. Lunch is the most skipped, scrounged, and forgettable meal of the day for most moms. You know you should eat something real. But by the time noon hits, you are already starving and whatever is closest wins.

That is not a willpower problem. That is a planning problem. And in this episode, we are fixing it.

I am sharing five high protein lunches for moms that I actually rotate through in my own house. We are talking 20 to 30 grams of protein, real ingredients, and meals that take less than ten minutes to pull together when the components are ready. No complicated prep. No grocery hauls full of things you will never touch. Just five simple, satisfying meals that make lunch feel less like survival and more like actually taking care of yourself.

I am also talking about the one meal planning strategy that makes lunch almost automatic, and why most moms are one small shift away from never having to think about lunch again.

If you have been piecing together crackers and leftovers and calling it a meal, this episode is for you.

-Rachel

Next Steps:

Join our Strength Training for Moms Facebook Community

Free 100 Gram Protein Cheat Sheet

233| How to Know If You Are Actually Working Hard Enough in Your Workouts

Mon, 29 Jun 2026 00:00:00 -0500

If you've been showing up to every workout, staying consistent, and doing everything "right," but your body still looks the same... this episode is for you.

I'm taking you back to 2018, sweating it out in the corner of my gym, hiding in the squat rack farthest from anyone who looked like they knew what they were doing. I thought I understood strength training for beginners. I was consistent. I was showing up. So why wasn't anything changing?

Turns out, there was one piece of the puzzle I was missing completely, something that almost nobody talks about in group fitness classes or YouTube workouts. And once I figured it out, everything shifted.

In this episode, I'm sharing the exact question I now ask myself (and my own clients, and even my daughter) at the end of every single set to know whether I'm actually working hard enough to make progress or just going through the motions and hoping for the best.

If you've ever wondered whether your effort level is actually doing anything, or if you've hit a frustrating plateau and can't figure out why, you'll want to grab a notebook for this one.

Let’s make sure your nutrition is working as hard as you are.

-Rachel

Next Steps:

Book a Free Discovery Call or request an Instagram DM to learn about the Fat Loss Formula Coaching Program

232| Stop Downloading Free Meal Plans That Aren't Built for Your Family

Wed, 24 Jun 2026 00:00:00 -0500

Ever download one of those free meal plans from an influencer with the perfect kitchen, feel hopeful for about five seconds, and then... nothing? Either it's a spreadsheet so massive you close the tab immediately, or it's so bland and so specific to what one person eats that your family wouldn't touch it with a ten-foot pole.

In this episode, I'm talking about meal planning for moms and why someone else's plan, even a really good one, probably won't work for your family the way it worked for theirs. I'm sharing the real reason most meal plans fail before they even get started, and the simple shift that changed everything for me, a mom of seven who used to wing it every single night with no list and a fridge full of mystery leftovers.

If you've ever stood at the fridge at 5pm with zero ideas, watched groceries go bad because there was no plan, or made three separate dinners because nobody would eat the same thing... this one's for you.

I'm also breaking down three simple things you can do this week to start building something that fits your actual life, your actual schedule, and your actual family (not theirs).

And if you're ready to stop reinventing the wheel every single week, stick around to the end. I've got something that can make the whole thing run on autopilot.

-Rachel

Nest Steps:

High Protein Meal Planning on Autopilot Kit

231| Is This One Thing Why Your Fat Loss Habits Keep Falling Apart?

Mon, 22 Jun 2026 00:00:00 -0500

Have you ever wondered why one trip, one bad week, or one schedule disruption can throw you off track for an entire month? You start strong, you're feeling great, and then... life happens. Suddenly you're back at square one, wondering what's wrong with you.

Here's a little secret: nothing is wrong with you.

In this episode, I'm sharing a story about a client who recently traveled out of the country, completely out of her routine, and bounced back in days instead of weeks. I asked her what was different this time, and her answer surprised me.

We're talking all about consistency for moms today, and why it has way less to do with willpower than you've been told. If you've ever felt like you're the only one who can't seem to stick with anything, even when you do everything "right," this episode is for you.

I'm also sharing a parenting story that has nothing to do with fitness on the surface, but it taught me more about consistency in a way I haven't thought about it before.

Plus, I'll leave you with one simple action item you can try this week, no apps, no new programs, no Tupperware required.

If you're tired of starting over and ready for something different, you're going to want to hear this one.

-Rachel

Next Steps:

Free 100-Gram Protein Cheat Sheet

Book a Free Discovery Call to learn about the Fat Loss Formula Coaching Program

230| Is Stress Killing Your Weight Loss? Here's What You Need To Know -Interview with Molly McNamee Fitness and Hormone Coach

Wed, 17 Jun 2026 00:00:00 -0500

She was doing all the right things and was STILL gaining weight. Exercising, counting macros, all the things.

And still no weight loss.

Today on the podcast I'm welcoming Molly McNamee, a fitness and hormone coach. In this episode we are learning all about how stress can totally sabotage your weight loss, and simple things you can do about it.

Connect with Molly:

Molly's free gift

229| I Track My Macros In 5 Minutes A Day. Here's How I Do It

Mon, 15 Jun 2026 00:00:00 -0500

Okay, so real talk. I used to be the person who would get to dinner, open my logging app, and realize I had not tracked a single thing all day. Not breakfast, not lunch, not even that snack I definitely ate at 3pm. I would just close the app and tell myself I would do better tomorrow. And then tomorrow would come and the same thing would happen all over again.

Macro tracking does not have to feel that way. I am a registered dietitian, a certified personal trainer, and a mom of five, and I have been consistently tracking my macros for years. These days it takes me about five minutes a day, and I want to show you exactly how I do it.

Here is what I know after years of working with moms just like you: the problem is almost never motivation. It is the system. Or the lack of one. When I finally stopped logging at the end of the day and made a few key shifts to how I actually approach tracking, everything changed for me.

In this episode, I am sharing the tips that made macro tracking for busy moms not just manageable, but actually fast and sustainable. These are the same strategies I use personally and teach inside my program.

If you are tired of inconsistent data, missed meals, and feeling like you are starting over every single week, this one is going to be a game changer for you.

I cannot wait to share this with you!

-Rachel

Next Steps:

Book a Free Discovery Call to learn about the Fat Loss Formula Coaching Program

Follow my Instagram @effectivefitnessforwomen

228| Why You Keep Saying You Don't Have Time (And What's Really Going On)

Wed, 10 Jun 2026 00:00:00 -0500

If you've ever said "I just don't have time" when it comes to working out, meal planning, or taking care of yourself, this episode is for you. And honestly? You're probably not wrong. Mom life is full, loud, and constantly pulling you in twelve different directions at once.

But what if there is more to the story?

In this episode, I’m going a little deeper than the usual "just wake up earlier" advice, because something else might be going on underneath the surface that nobody is talking about. Something that quietly drives the decisions you make every single day, often without you even realizing it.

If you've ever dropped your own needs the second someone else's came up, told yourself you'd start again after this season of life settled down, or felt guilty for simply protecting your time, you are going to want to hear this.

Being a good mom is everything to you, and that's exactly why this conversation matters so much. Because the belief you might be carrying about what a good mom looks like could actually be the thing standing between you and the consistency you've been chasing.

This one hit close to home for me too, and I'm sharing a personal example that I think a lot of you will relate to.

Tune in and let's talk about what it actually looks like to take care of yourself without the guilt.

-Rachel

Next Steps:

Book a Free Discovery Call to find out about my Fat Loss Formula for Moms Coaching Program

226| What to Do With Your Health When You're in the Trenches of Motherhood

Wed, 03 Jun 2026 00:00:00 -0500

If your health has fallen completely off the stove — not just on the back burner, but gone — this episode is for you.

I'm sharing the moment I was standing at my kitchen counter, a newborn at home, a dietitian by training, and still completely stuck. Nothing was working. So I stopped trying to do everything and started with one thing: four cups of water a day, tracked in my planner. That one habit changed everything.

In this episode, I break down why starting small isn't giving up — it's actually what works. You'll hear why waiting has a real cost to your health, why the all-or-nothing approach keeps you stuck, and what two things you need to make any habit actually stick when you're deep in the chaos of mom life.

If you're ready to stop waiting for the "right season" and start making real progress now, this episode is for you.

— Rachel

Book a free discovery call here
The Fat Loss Formula for Moms

225| How to Hit 100 Grams of Protein As A Mom On Your Most Chaotic Weeks

Mon, 01 Jun 2026 00:00:00 -0500

If you are a mom who has ever looked at a crazy week and thought "I'll just start next week when things calm down", this episode is for you.

The truth is, the chaos is not going anywhere. The sick kids, the last minute emergencies, the packed schedules, that is just motherhood. So how do some moms manage to nail their nutrition goals and hit their protein targets even when life is completely off the rails?

In this episode, I’m pulling back the curtain on exactly how I stayed consistent with my meal planning and nutrition during one of my most overwhelming weeks yet. And trust me, it was a lot.

The answer might surprise you because it has nothing to do with willpower, perfect planning, or finding more hours in the day. It has everything to do with two things that most overwhelmed moms are missing, and once you have them, balance and consistency become a whole lot more achievable even when your capacity is maxed out.

If burnout is your baseline and chaos feels like your normal, this episode will change the way you think about your health and what is actually possible for you.

-Rachel

Next Steps:

224| Stop Waiting to Feel Motivated To Lose Weight. It Doesn't Work That Way.

Wed, 27 May 2026 00:00:00 -0500

If you've been waiting for the right time, the right season, the right level of motivation to finally get started — this episode is going to change how you think about all of that.

Because here's what I've found working with moms: motivation isn't supposed to come first. And if you've been waiting for it to show up before you take action, you've had it backwards. Today I'm breaking down why that is, what's actually going on underneath the pattern, and what to actually do about it.

🔗 Meal Planning on Autopilot Starter Kit — $7

🔗 the Fat Loss Formula for Moms

🔗 Grab my 100 Gram Protein Cheat Sheet

— Rachel

223| How to Eat Healthy When Your Kids Won't Eat What You're Eating

Mon, 25 May 2026 00:00:00 -0500

You made a real dinner. Protein, vegetable, everything. And your kid sat down, looked at the plate, and said "yuck."

If you've been through that enough times that you've just given up and handed out chicken nuggets — this episode is for you.

I'm sharing the four-step process I've used in my own home with five kids to actually get my family eating real food, without the power struggles and without making three separate meals every night. Is it a quick fix? No. But it works — and it's going to make staying consistent with your own healthy eating so much easier.

— Rachel

222| Why Discipline Isn't the Answer to Your Consistency Problem (And What Actually Is)

Wed, 20 May 2026 00:00:00 -0500

If you've ever told yourself you just need to be more disciplined (and then felt worse when your healthy habits didn't stick) this episode is for you.

Because for most of the women I work with, this isn't actually a discipline problem. It's something else entirely. And today we're going to figure out what that is.

🔗 Join the Fat Loss Formula for Moms

— Rachel

221| You're Showing Up to the Gym. Why Isn't Anything Changing?

Mon, 18 May 2026 00:00:00 -0500

You're going. You're putting in the effort. And yet nothing seems to be changing. No visible muscle, no real strength gain, and honestly your motivation is starting to tank because of it.

This episode is for you if you've ever wondered if you're doing something wrong — or if you're just not built for this. And to be honest, you're probably not doing the wrong things, you're just missing a few key pieces that nobody told you about.

🔗 Free 100 Gram Protein Cheat Sheet

🔗 Meal Planning on Autopilot Starter Kit — $7

🔗 The Fat Loss Formula for Moms

— Rachel

220| If You've Been Putting Your Health Off Until Your Kids Graduate, You Need to Hear This

Wed, 13 May 2026 00:00:00 -0500

You know that thing you keep telling yourself you'll deal with later — after the kids' schedules calm down, after summer, after they graduate? This episode is about that.

I'm sharing a conversation I had with a mom at the gym who's been putting off a shoulder issue for years because that's just what moms do. And I think a lot of you are doing the exact same thing, just with different details.

Here's what I want you to hear today: putting yourself last isn't selfless. It has real consequences. And taking care of yourself doesn't mean your family comes second — the both/and is actually available to you. You just need to find your first small step.

🔗 Free 100 Gram Protein Cheat Sheet

🔗 Fat Loss Formula for Moms — Book a Free Discovery Call Here

Moms Overcoming Overwhelm Podcast

— Rachel

219| Live Coaching: When The Scale Isn't Moving The Way Your Expected

Mon, 11 May 2026 00:00:00 -0500

If you've ever looked at the scale and thought am I even doing this right? — this episode is for you.

I'm sharing a live coaching session with one of my clients, Jessica, who came to me with two questions that by the end of the call, turned out to be way more connected than either of us realized. We talk about tracking accuracy, realistic expectations, and why the one-to-two pounds per week rule the internet keeps pushing is honestly not reality for most of the women I work with — especially if you're lifting.

If you're putting in the work and starting to lose faith, don't go anywhere.

-Rachel

🔗 Join the Fat Loss Formula for Moms

218| If You've Ever Told Yourself 'I Have No Self Control Around Sweets' - This Episode Is for You

Wed, 06 May 2026 00:00:00 -0500

When we restrict sweets and label them as "bad," we're not solving anything — we're just building pressure. And eventually that pressure valve blows. If you've ever white-knuckled it all week and then completely lost it with a bag of something on Friday night, you know exactly what I mean.

In this episode I'm breaking down why restriction backfires, why "just eat intuitively" isn't the answer either, and what it actually looks like to build real self control around sweets — with guardrails, not willpower.

-Rachel

Next Steps

The Joy-Filled Eater Course

🔗 the Fat Loss Formula for Moms

217| How Fit Moms With Multiple Kids Still Have Time To Work Out-4 Things They Do Differently

Mon, 04 May 2026 00:00:00 -0500

You know that fit mom who has kids and a job but STILL manages to hit the gym too?

How does she do it?

That's what I'm talking about today on the podcast. She isn't a special unicorn, I promise. But I'm pretty sure she IS doing a few things differently than you to be consistent with exercise for years, and I'm sharing them in this episode.

Enjoy!

-Rachel

Next Steps:

Book a free call to find out about my Fat Loss Formula for Moms coaching program

216| Can You Pursue Fat Loss Without Obsessing Over Your Body? Interview with Brittany Braswell, RD

Wed, 29 Apr 2026 00:00:00 -0500

Is it actually possible to pursue fat loss and strength goals without your body consuming your mental space? Today's guest thinks so. Brittany Braswell, host of the Faith-Filled Food Freedom podcast, joins me to tackle the messy intersection of body goals and mental obsession.

We dive into when healthy habits cross the line into unhealthy obsession—and how to recognize if you've already crossed it.

This isn't about abandoning your goals or embracing toxic positivity. It's about finding a way to pursue the body you want without letting it hijack your brain. Wherever you are in your healthy journey, this episode offers a refreshingly honest look at how to build strength—both physical and mental—without building an obsession.

Connect with Brittany Here:

Podcast: Faith-Filled Food Freedom

Instagram: @brittanybraswellrd

Freebie: The Body Image Cheat Sheet

Want to See How a Top 2.5% Globally Ranked Podcast Actually Gets Made? Here's Your Chance

Mon, 27 Apr 2026 14:21:38 -0500

Have you ever wondered what actually goes on behind the scenes of a podcast like this one? The editing, the scheduling, the content, the systems — all of it?

This episode is a little different. I'm pulling back the curtain on Effective Fitness for Women and officially opening up my internship program — and I want you to be part of it.

Whether you're a college student building your resume, a stay-at-home mom thinking about reentering the workforce, or someone who's been dreaming about starting their own online business and wants to see how one actually runs — this episode is for you.

I'm sharing exactly what the internship looks like, who it's for, what you'll walk away with, and why I created it in the first place.

Apply or learn more:

🔗 effectivefitnessforwomen.com/internship

📩 rachel@effectivefitnessforwomen.com

Spots are limited — don't sit on this one.

215| How to Feed Yourself (Well) When You're Too Busy Feeding Everyone Else

Mon, 27 Apr 2026 00:00:00 -0500

If you've ever opened the fridge shaking because your blood sugar is so low — while your kids' lunches are perfectly packed — this episode is for you.

I'm sharing 3 simple starting points to help you actually nourish yourself consistently, even when everyone else's needs come first. No overhauling everything at once. Just pick the one that's your lowest hanging fruit and start there.

Enjoy!

-Rachel

Next Steps:

Meal Planning on Autopilot Starter Kit -$7

Book a free discovery call to find out more about the Fat Loss Formula for Moms Coaching Program

214| 5 Ways To Measure Fat Loss Progress Without A Scale

Wed, 22 Apr 2026 00:00:00 -0500

You stepped on the scale after a week of doing everything right.

Hit your protein.

Lifted weights.

Skipped the takeout.

And the number went UP.

If you've ever wanted to throw your scale across the room, this episode is for you.

The scale isn't the only way to measure progress—and it's not even the best way. In this episode, I'm sharing five better ways for moms to track fat loss that won't mess with your head every time the number doesn't cooperate.

Learn what to measure instead of your weight. If you're tired of letting the scale ruin your day, it's time to track progress differently. Stop obsessing and start celebrating real change.

Next Steps:

Book a free call to find out about my Fat Loss Formula for Moms coaching program

213| What to Do When You Walk Into the Gym and Have No Idea Where to Start

Mon, 20 Apr 2026 00:00:00 -0500

You walk into the gym.

Everyone looks like they know what they're doing.

Everyone looks like a bodybuilder.

So you head straight to the treadmills.

If that's you, this episode is for you. The intimidation factor of walking into the weight section is so real—I've been there, and almost every woman I work with struggles with this. But here's the truth: You belong in the weight section. You pay just as much as everyone else. And no one is looking at you.

In this episode, I'm giving you three practical steps to walk into the gym with confidence. Because making progress means getting uncomfortable. And you're teaching your kids what it looks like to push yourself. Stop consuming information and start implementing it.

You can do this!

Next Steps:

Book a free discovery call with me to find out about my Fat Loss Formula for Moms Program

212| I'm Trying To Get Back Into A Healthy Routine. Where Do I Start?

Wed, 15 Apr 2026 00:00:00 -0500

"I just need to get back into a healthy routine"

You've had that thought.

Maybe after scarfing down fast food in your car because you were rushing before your kids sports practice. Or after realizing you haven't worked out all week.

You know you need to prioritize your health.

But when you sit down and think about it, you're overwhelmed. Do you start with meal planning? Working out? Both? And how do you fit it in when you're already drowning?

In this episode, I'm giving moms two steps to get back into a routine without the overwhelm.

Next Steps:

Book a free call to chat about the Fat Loss Formula for Moms coaching program

Hey! Listen To This Really Quick. It Could Be Exactly What You (Or Someone You Know) Needs.

Mon, 13 Apr 2026 13:08:15 -0500

Hey! Listen to this really quick — it could be exactly what you or someone you know needs.

Did you know that I have an internship program?

I'm currently opening up internship applications for Effective Fitness for Women and I wanted to tell you about it personally.

In this episode I'm sharing what the program looks like, who it's for, and why I genuinely love pouring into the people who join this team.

Whether you're a college student looking to build real skills, or just someone who wants to learn what it actually takes to run an online business — this one's for you. Applications are open now through May 1st. Listen in and then go apply!

Apply Here: https://www.effectivefitnessforwomen.com/internship

211| When The Scale Isn’t Moving: 3 Steps To Take

Mon, 13 Apr 2026 00:00:00 -0500

The scale hasn't moved in weeks.

You're doing everything right—working out, eating healthy, showing up consistently.

But your weight? Stuck.

And now you're panicking. You're thinking "I must be doing something wrong. Maybe my body just can't lose weight."

Here's what you as a mom need to know: A plateau doesn't mean you're failing. It means something needs investigating.

In this episode, I'm walking you through three steps to figure out what's actually blocking your fat loss—and it's not always what you think. Learn when it's a lifestyle issue you can fix today, when it's time to dig deeper into hormones or metabolism, and why the first thing you need to do has nothing to do with eating less or working out more. Stop blaming yourself and start troubleshooting systematically.

-Rachel

Next Steps:

Protein cheat sheet

Superpower Labs

210| If You've Been Using The Same 10 Pound Weights For The Last Year, You Need To Listen Up

Wed, 08 Apr 2026 00:00:00 -0500

You've been strength training for six months. Maybe a year.

You're showing up, you're consistent.

But your body looks exactly the same. Your arms are still soft. Your legs aren't growing. You're not losing inches.

And you're frustrated because you're doing the work—so why aren't you seeing results?

If you've been using the same 10-pound dumbbells for months (or years), your body adapted a long time ago. It has zero reason to change.

In this episode, I'm breaking down what progressive overload actually means, four ways to challenge your muscles without buying new equipment, and how to know when you're ready to go heavier. This isn't about being reckless—it's about stopping yourself from being your own limit. You're stronger than you think. Time to prove it.

-Rachel

Next Steps:

Book a free discovery call to chat with me about my Fat Loss Formula for Moms coaching program.

209| You Don't Need More Discipline. You Need a Nervous System Reset-Interview with Rachel Skinner Fernandez

Mon, 06 Apr 2026 00:00:00 -0500

In this interview episode, I'm sitting down with Rachel Fernandez — mom of three and nervous system expert — to talk about why so many moms experience burnout and emotional dysregulation, and what's actually happening in your body postpartum.

We cover how pregnancy depletes critical minerals that affect your nervous system, why pushing through intense workouts can backfire when you're already running on empty, and the surprisingly simple foundations that can start shifting everything. Plus, how strength training builds more than muscle — it rebuilds the self-trust that overwhelmed, burnt out moms need to build their capacity to thrive in life.

Connect with Rachel:

Podcast: Ditch Mom Anxiety

Facebook

Meal Planning on Autopilot Starter Kit-$7

208| Should You Track Your Macros? 3 Questions To Ask Yourself Before You Start

Wed, 01 Apr 2026 00:00:00 -0500

You're ready to start tracking macros.

You bought the food scale. Downloaded the app.

You're done messing around. This is finally going to work.

But what if I told you that starting to track right now might be the worst thing you could do?

In this episode, I'm breaking down the three questions you need to ask yourself before you download that tracking app. Tracking macros at the wrong time doesn't just fail, it burns you out completely.

Learn why tracking can be a recipe for burnout, and the foundations you must have in place before macro tracking will ever work for you, and how to know if you're ready to optimize or if you're just desperate for any solution.

Tracking is a powerful tool, but we need to know if it's the right tool for YOU right NOW. Find out if now is your time, or if meal planning comes first.

-Rachel

Next Steps:

Book a free call to chat about my Fat Loss Formula for Moms coaching program

207| How To Build Muscle When You Only Have 30 Minutes As A Beginner

Mon, 30 Mar 2026 00:00:00 -0500

You think you need an hour for strength training to work.

So when you only have 30 minutes, you skip it.

Or you do cardio instead because "it's better than nothing." But cardio doesn't drive fat loss the way muscle-building does—and moms watching their bodies get softer need a different approach.

You actually don't need a whole hour. You need a strategic 30 minutes.

In this episode, I'm breaking down exactly how to structure short workouts for weight loss and muscle gain as a beginner. Learn why compound movements are non-negotiable when time is tight, the one training technique that doubles your efficiency, and why beginners have a massive advantage when building muscle fast. This isn't about spending hours in the gym. It's about using the time you have to get real results.

-Rachel

Next Steps:

Book a free discovery call to chat about my Fat Loss Formula for Moms coaching program

Grab my 100 Gram Protein Cheat Sheet

206| What to Do the Day After You Fall Off Your Plan

Wed, 25 Mar 2026 00:00:00 -0500

You overate yesterday.

Maybe it was birthday cake, chips on the couch, or Chinese takeout you swore you wouldn't order.

Now you're waking up thinking you need to skip breakfast or eat less today to "make up for it."

Stop right there. In this episode, I'm sharing exactly what to do the day after you fall off your plan so you can stop the guilt-restrict-overeat cycle for good.

Discover why "making up for it" by eating less tomorrow just sets you up to overeat again, what "going back to normal" actually looks like the morning after, and my day after protocol I follow when I have an off day so I don't spiral.

This isn't about willpower or perfection—it's about having a plan for when things go wrong. Because overeating will happen. Birthday parties. Stressful days. Weekends. The question isn't if you'll fall off your plan—it's what you do the next morning.

Most moms punish themselves with restriction, which triggers another binge by evening, and then restart every Monday for months. I'm showing you how to break that pattern and build real consistency. No guilt. No skipping meals. No extra cardio to burn it off. Just back to normal. If you've been stuck restarting every week, this episode changes everything.

-Rachel

Next steps:

Book a free discovery call to chat with me about how I can support you.

Find out more about The Fat Loss Formula for Moms Coaching Program.

Book a free discovery call here

205| When You Know Exactly What to Do But Still Can't Make Yourself Do It

Mon, 23 Mar 2026 00:00:00 -0500

You know exactly what you're supposed to do.

Wake up at 5:30am and work out. Hit 100g of protein. Lift weights 3x per week.

But when the alarm goes off, you hit snooze. Again. You're not failing because you lack knowledge—you're failing because knowledge isn't enough.

In this episode, learn the key element that's missing from your healthy journey, and how to leverage it for your success.

-Rachel

Next Steps:

100 gram protein cheat sheet

204| Get 100 Grams Of Protein In Per Day With This Simple Method

Wed, 18 Mar 2026 00:00:00 -0500

You know you need more protein for weight loss. You've heard it on every podcast, read about it in articles, maybe even had your doctor mention it.

But here's the problem: by the end of the day, you're lucky if you've hit 50 grams.

Sound familiar?

Here's what I want you to know—this isn't about willpower. It's not about trying harder or being more disciplined. You don't need another meal planning app or a complicated tracking system.

What you need is a simple method that actually works for busy moms trying to build healthy habits that stick.

In this episode, I'm breaking down my 3-step method for hitting 100 grams of protein every single day without the overwhelm.

I'll show you why most moms fail at protein, the one tool that makes consistency easier, and how to stop winging it and start actually following through.

If you've been struggling to hit your protein goals and you're ready for something that actually works for real life, this episode is for you. Ready to finally close that protein gap? Hit play and let's do this.

-Rachel

Next Steps:

Book a Call to find out about my Fat Loss Formula for Moms Coaching Program

Grab the Meal Planning on Autopilot Starter Kit Here.

203| Meal Planning for Moms Who Are Just Trying to Survive the Week

Mon, 16 Mar 2026 00:00:00 -0500

Sitting at a stoplight frantically writing your grocery list on a scrap of paper?

Racing through the store grabbing whatever looks good because you have no plan?

That was me too.

In this episode, I'm sharing how I went from total meal planning chaos to a system that runs on autopilot—and how you can build one too.

This episode is for moms who are tired of decision fatigue around food and want to build healthy habits that actually stick. I'll teach you how to start with just 2 weeks of dinners, how to create a staples list so you're not back at the store three times a week, and why meal planning is the missing piece in your consistency puzzle.

If you're struggling with weight loss because you can't stay consistent with nutrition, this is the system you need.

-Rachel

202| How to Actually Make Time For Healthy Habits-Interview With Michelle Byrd

Wed, 11 Mar 2026 00:00:00 -0500

Feeling like there's never enough time for the healthy habits you know you need to do consistently?

You're not alone. In this episode, I sit down with Michelle Byrd — strategic time management coach, busy mom of three, and host of the top 2% ranked Busy Vibrant Mom podcast.

Michelle shares practical tools like time blocking and batching that you can use to finally protect time for your workouts, to-do's and self-care.

If you've ever pushed your health to the bottom of the to-do list because life felt too overwhelming, this conversation will help you create simple systems that make consistency feel doable. You don't need more hours — you need a better strategy.

-Rachel

Connect with Michelle

Podcast: The Busy Vibrant Mom

Website: www.byrdmichelle.com

Instagram: @thebusyvibrantmom

Facebook: The Busy Vibrant Mom or Facebook Group: The Busy Vibrant Mom:Strategic Support & Systems

Free gift: Productivity Planner

201| How to Stop the Late Night Snacking That's Sabotaging Your Weight Loss

Mon, 09 Mar 2026 00:00:00 -0500

You put the kids to bed, shower, plop on the couch—and suddenly your brain is flashing images of chips or ice cream.

Five minutes later, you're standing at the pantry. Ten minutes later, half the bag is gone.

You feel defeated, like you can't be trusted around food at night. Sound familiar?

Late night snacking is one of the biggest barriers to weight loss for moms, and today I'm breaking down exactly how to stop it. Learn the three reasons you're snacking at night, and inside the episode I'm sharing specific strategies for each type so you can stop the cycle and create new, healthy habits.

-Rachel

Next Steps:

Download my 100 Gram Protein Cheat Sheet

Book a free Discovery Call to chat about my Fat Loss Formula for Moms Program

200|Client Success Story: How This Busy Working Mom Went From 3X To L And Has No More Back Pain

Wed, 04 Mar 2026 00:00:00 -0600

I love sharing client success stories!

In today's interview, my client Marsha Guse is sharing how she (a full-time working mom in her 50's) was able to transform her body with strength training. She now is feeling firmer, more energetic, and has gone down from an 3X to L in her clothes!

Marsha is also an author of Becoming Happier, a book for parents and caregivers to help kids create healthy, happier mental habits and is the coauthor of the journal for Affirming U, an empowerment group for girls.

You can grab those here:Affirming U Becoming Happier

199| 3 Things That Go On My Planner Each Week To Stay Consistent With Healthy Habits

Mon, 02 Mar 2026 00:00:00 -0600

You know what to do. You've done it before. So why does consistency with healthy habits feel so impossible right now?

If you're a mom who's scrambling constantly and dropping the ball on the healthy habits you know you need to implement, this one's for you.

In this episode, I'm sharing the three things I put in my planner every single week that keep me on track with my health goals, even with five kids and a packed schedule. These aren't complicated. They're not revolutionary. But they're the reason I stay consistent when most moms feel like they're constantly falling off.

If you're tired of knowing what to do but not doing it, if weight loss feels like something you keep starting over on, and if you're ready to stop treating your health like the thing that gets bumped every time life gets crazy, listen to this episode.

Because the problem isn't that you don't care. It's that you don't have the structure and accountability to make healthy habits stick. And that's fixable.

-Rachel

Next Steps:

Book a free discovery call to chat about my program

Connect with me on IG and inside my FB community

198| If You’re “Good” All Week And Blow It On The Weekends, You Need To Hear This

Wed, 25 Feb 2026 00:00:00 -0600

Struggling with weight loss because you're "good" Monday through Friday but blow it every weekend?

I get it! In this episode, I'm breaking down why the restrict-binge cycle keeps you stuck and how to finally break free.

Learn why eating too few calories during the week creates weekend binges, how to use flexible macro nutrition for sustainable fat loss, and why your weekends aren't the problem.

If you're tired of losing and gaining the same 5 pounds, feeling out of control around food on weekends, and starting over every Monday, this episode will show you how to build healthy habits that actually stick.

Enjoy!

-Rachel

Next Steps:

Book a call

https://www.linkedin.com/company/dpc-formula/

FB Group

197| 3 Reasons Why I Used To Run Half-Marathons And Still Looked Exactly The Same

Mon, 23 Feb 2026 00:00:00 -0600

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
Follow me on Instagram: @effectivefitnessforwomen
Join my free Facebook community

196| When Diet And Exercise Stop Working: Hormones, Thyroid, And Perimenopause Explained-Interview with Monica McKitterick FNP

Wed, 18 Feb 2026 00:00:00 -0600

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/

195|Tired of Your Pancake Butt? Why Your Exercise Classes Aren't Helping (And What To Do Instead)

Mon, 16 Feb 2026 00:00:00 -0600

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

Connect with me on IG

194| 3 Reasons Why You Keep Hitting The Drive-Through Instead Of Your Goals

Wed, 11 Feb 2026 00:00:00 -0600

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.

193| 5 Ways To Get 30 Grams Of Protein In For Breakfast As A Mom Of Multiple Kids

Mon, 09 Feb 2026 00:00:00 -0600

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

Get your Protein Cheat Sheet

192| The One Habit That Makes Every Other Habit Easier

Wed, 04 Feb 2026 00:00:00 -0600

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

Join the free FB community

Connect with me on Instagram

191| The Consistency Lie: Why 'Just Be Consistent' Is Terrible Advice for Moms

Mon, 02 Feb 2026 00:00:00 -0600

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

190| Overwhelmed Mom? How Decluttering Can Help More Than Just Your Home-With Decluttering Coach Emily McDermott

Wed, 28 Jan 2026 00:00:00 -0600

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/momsovercomingoverwhelm

Free resources: https://simplebyemmy.com/resources/

189| How To Stop Spiraling When Your Fitness Plan Gets Derailed

Mon, 26 Jan 2026 00:00:00 -0600

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 Program

188| The 5 Strength Training Mistakes Beginners Make That Actually Get Them Hurt

Wed, 21 Jan 2026 00:00:00 -0600

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

187| Why I Don't Work Out With My (Little) Kids Around

Mon, 19 Jan 2026 00:00:00 -0600

If you're trying to strength train with your kids climbing on you, you're not actually training - you're teaching them that mom's needs are negotiable.

In this episode, I'm breaking down why your nervous system literally cannot be "on" for childcare and strength training simultaneously (it's physiology, not a personality flaw), why that matters for your safety and progress, and four real solutions for getting focused workout time - even when you're the primary caretaker.

Because you're not just a mom. You're also a person with goals. And that person deserves to show up fully for herself.

Enjoy!

-Rachel

Next Steps:

Book a free discovery call to chat about my program

Beginner Strength Training Guide

186| 7 Signs You Are Heading For Burnout

Wed, 14 Jan 2026 00:00:00 -0600

Feeling like you're constantly running on fumes? In this episode, I'm breaking down the 7 signs you're heading for burnout - and what you can actually do about it.

We'll cover:

The difference between acute stress and chronic stress (and why it matters)
How over-packing your schedule is slowly draining you
The phone scrolling habit that signals you're overwhelmed

If you keep telling yourself "I'll take care of me when things calm down" but things never calm down, this episode is for you.

Enjoy!

-Rachel

Next steps:

The Ruthless Elimination of Hurry by John Mark Comer

185| How To Lose 20 Pounds In 1 Week

Mon, 12 Jan 2026 00:00:00 -0600

Clickbait alert: You CAN lose 20 pounds in one week. But not the way you think.

In this episode, I'm calling out the quick-fix mentality that keeps moms stuck in the cycle of starting, failing, and feeling like failures. If you clicked hoping for some magic solution, that's exactly why you need to listen.

I'm breaking down why other coaches make promises they can't keep, why that sets you up for disappointment, and what you should focus on instead.

I hope you enjoy this episode!

-Rachel

Next steps:

Book a free call to chat about my program

Fat Loss Formula for Moms

184| How to Hit 100g of Protein When You're Feeding a Family of 5+

Wed, 07 Jan 2026 00:00:00 -0600

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

183| I'm a Mom of 5 and My Healthy Habits Actually Stick. Here's Why Yours Don't.

Mon, 05 Jan 2026 00:00:00 -0600

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:

Book a Free Discovery Call to find out about the program

182| Are Your YouTube Workouts Making You Miss Out On Strength Gains?

Wed, 31 Dec 2025 00:00:00 -0600

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:

hello@purelypresenthealth.com

181| Blood Sugar Going Rogue After 40? This Nurse Knows Why-Interview with Beverly Mazza BSN, RN, NC-BC

Mon, 29 Dec 2025 00:00:00 -0600

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

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.

180| The Gift Your Are Giving Your Kids (Even When You Don't See It)

Wed, 24 Dec 2025 00:00:00 -0600

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

179| 5 Strength Training Exercises You Can Do While Your Kids Are Home

Mon, 22 Dec 2025 00:00:00 -0600

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

178| 5 Signs You're Ready For A Structured Fat Loss Program (And What To Do If You're Not)

Wed, 17 Dec 2025 00:00:00 -0600

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

Download my 100 Gram Protein Cheat-Sheet here.

177| 3 Protein Hacks That Make Hitting Your Protein Goals Effortless

Mon, 15 Dec 2025 00:03:00 -0600

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:

Book a free discovery call (no pressure-just a chat)

176| Creating The Health Routines You Want For The New Year In 3 Simple Steps

Wed, 10 Dec 2025 00:00:00 -0600

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:

Creatine from my Thorne Dispensary

175| Should You Take Creatine? Safety, Muscle Gain & What Women Need to Know

Mon, 08 Dec 2025 00:00:00 -0600

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

More resources:

https://pmc.ncbi.nlm.nih.gov/articles/PMC12053822/

https://pmc.ncbi.nlm.nih.gov/articles/PMC7998865/

174| How to Handle Gym Equipment Hogs (Without Losing Your Workout)

Wed, 03 Dec 2025 00:00:00 -0600

today I'm talking about gym equipment hogs.

If you've ever lifted weights in a gym before, you KNOW what I'm talking about here. Those people who just hang out on equipment forever. Or maybe the gym is just packed and you can't snag your machine no matter how long you wait.

Either way, this episode gives you solutions for both situations. From what to say to how to pivot your workout, after listening you'll feel way more confident that you can get your full workout in—no matter how busy the gym gets.

Enjoy!

-Rachel

Want help with fat loss? Click here.

173| From the ER to the Kitchen: How One Doctor Is Changing Kids’ Health-Interview with Dr. Ritu Saluja-Sharma

Mon, 01 Dec 2025 00:00:00 -0600

Today I’m chatting with Dr. Ritu Saluja-Sharma, a double board-certified ER and Lifestyle Medicine physician who saw firsthand how preventable disease is running rampant and decided to DO something about it.

If you have kids and a family and you want to help set your them up with a healthy relationship with food when the whole world seems obsessed with certain foods being "good" and "bad", you need to hear this conversation.

Enjoy!

-Rachel

Resources and connect with Ritu:

https://www.instagram.com/head_heart_handsmd/

https://www.facebook.com/headhearthandsmd

https://www.tiktok.com/@head_heart_handsmd

Website: https://www.headhearthandsmd.com/

Links to buy books: Amazon: https://a.co/d/gKEohGg

Barnes and Noble:

https://www.barnesandnoble.com/s/%22The+Wonder+of+What+We+Eat%22?Ntk=P_Series_Title&Ns=P_Series_Number&Ntx=mode+matchall

172| Can You Enjoy Thanksgiving and NOT Derail Your Weight Loss Goals?

Wed, 26 Nov 2025 00:00:00 -0600

Does Thanksgiving week mean you automatically have to add 5 lbs to the scale? Nope!

This episode breaks down 4 strategies to enjoy all the tasty food of Thanksgiving AND still be able to reach your weight loss goals.

Enjoy!

-Rachel

Next Steps:

Want help with weight loss? Book a free discovery call here

Ready to get started losing weight and getting stronger? The Fat Loss Formula for Moms Program

171| 10 Tips For Staying Active While On Vacation

Mon, 24 Nov 2025 00:00:00 -0600

It's Thanksgiving week, and often we find ourselves doing a lot more sitting than normal. Routines are off, maybe you are out of town, and next thing you know you are spending most of your day sedentary. That's not good for how you feel, much less if you have a goal to lose weight.

Today's episode is about 10 ways you can add movement into your vacation in a way that isn't obsessive, but still keeps you feeling good.

Enjoy!

-Rachel

Next steps:

Want more information? Book a call to find out about my program

Ready to lose fat faster? The Fat Loss Formula for Moms Coaching Program

170| The Muscle Gain Tip Social Media Influencers Don’t Want You To Know

Wed, 19 Nov 2025 00:00:00 -0600

Are you guilty of not using this approach to your workouts? Today's episode is a CRITICAL tip if you want to see consistent muscle gain results.

I hope this helps you!

If you want to uplevel your fitness through a custom nutrition and strength training plan, book a discovery call with me and we can talk about how to get you started.

You can book that here.

-Rachel

169| No, You Aren't Too Old To Get Fit

Mon, 17 Nov 2025 00:00:00 -0600

This one's for the women who want have the nagging thought in the back of their mind that they are just too old to get in shape. It's too late to gain muscle and get into shape, your brain is telling you.

Well, I've got some truth to share today with you-it's not too late! Yes, you may need a different strategy than when you were in your 20's, but you are still perfectly capable of building muscle and strength, and you may even have some advantages over your 20-year old self.

Enjoy!

-Rachel

168| Live Coaching: Marcia-Foundational Healthy Habits over Extreme Restriction

Wed, 12 Nov 2025 00:00:00 -0600

Today's episode is a look into what coaching with me is like, with my amazing client Marcia.

I want you to particularly pay attention to what's not in the coaching-no shame, no restriction, no pressure. I truly believe that when we go slowly and work on small progress goals we create a lifestyle that we can sustain, and that gets us results long-term.

Enjoy!

Rachel

167| My Favorite Squat Variations for a Toned and Strong Lower Body

Mon, 10 Nov 2025 00:00:00 -0600

Today’s episode is packed with practical tips! I’m sharing my top 5 squat variations that you can add to your workouts starting today. Squats are a functional, full-body movement that build strength, tone your lower body, and support long-term mobility—perfect for busy moms who want to lose fat, get stronger, and feel confident. Whether you’re at the gym or at home, these variations can help you strengthen your legs, glutes, and core while keeping your routine effective and efficient.

Enjoy!

-Rachel

Find out about my coaching program here

166| Protein 101:Here's Where You Start If You Are A Beginner at Strength Training

Wed, 05 Nov 2025 00:00:00 -0600

Totally new to strength training and know you need to eat more protein? Today's episode is going to get you started in the right direction. We will talk about good sources of protein, how macros are a little confusing with what is actually a good source of protein, and a starting point for you if you are a complete beginner.

My goal for you is to eat more protein without it being overwhelming.

I hope this helps you!

-Rachel

165| Want To Lose Weight But Have No Plan? Start Here

Mon, 03 Nov 2025 00:00:00 -0600

Feeling the need to change EVERYTHING all at once, because you feel gross in your body and just want to lose some weight?

I've been there for sure.

But here's the thing. You need a plan. This episode gives you a simple plan you can start with to build on. No, you won't lose 20 lbs this week (anyone who claims that isn't telling the truth anyway). But these simple strategies will give you the foundational starting points that you can build on.

Hope this helps you!

-Rachel

Find out about my coaching program here.

164| Don't Want To Feel Disgusting This Halloween? Try These 3 Tips

Wed, 29 Oct 2025 00:00:00 -0500

Halloween is coming up!

No matter if you celebrate or not, you likely are still going to be exposed to an ungodly amount of candy in the next few weeks. Which can definitely impact your weight loss efforts!

In this episode, I share 3 tips for having a fun (yes-you can have candy!) and yet balanced Halloween this year.

Enjoy!

-Rachel

163| Time, Motivation, and Willpower Aren’t the Reason You Struggle To Stay Consistent—This Is

Mon, 27 Oct 2025 00:00:00 -0500

Do you find yourself saying these things often:

"I just don't have time"

"I can't stick with anything"

"I wish I could just be consistent"

Any of these ring a bell for you? If so, you need to listen to this episode. I'm sharing the underlying belief that these statements are just a symptom of.

Enjoy!

-Rachel

Enrollment now open for the Fat Loss Formula for Moms

Join the Facebook Community

162| [Fixed audio] Metabolism, Hormones, or Just Bad Genes? How To Figure Out What’s Stalling Your Weight Loss

Wed, 22 Oct 2025 00:00:00 -0500

If you’ve been doing everything right but the scale just won’t move, this episode is for you. I’m breaking down how to figure out what’s really stalling your progress — whether it’s your lifestyle, metabolism, or hormones — and how to find your “limiting reactant” so you can finally move forward.

The Fat Loss Formula for Moms Coaching Program

161| You Were Never Taught How To Be Healthy, But Here's Where To Start

Mon, 20 Oct 2025 00:00:00 -0500

If living a healthy lifestyle feels hard, it might be because you were never taught how.

In this episode, I talk about why health habits can feel so unnatural for moms — and how to start changing that. I’ll show you how to reframe self-care as self-respect, build habits that actually fit your life, and model generational health for your kids. You’re not broken — you just need a roadmap. Let’s rewrite your story of health, one small step at a time.

-Rachel

Want help with fat loss? Find out about my coaching program here.

160| Want To Fit Into Your Pre-Pregnancy Jeans? Do This.

Wed, 15 Oct 2025 00:00:00 -0500

Want to fit into your pre-pregnancy jeans again? Well, I have your answer: stop dieting alone and start building strength! Simple, right?😉

In this episode, I share why strength training beats dieting every single time for busy moms. We’ll cover the science behind fat loss, how to maintain muscle, overcome gym intimidation, and create a simple roadmap that actually fits your life. Learn how small, consistent actions can transform your body, energy, and confidence.

-Rachel

Tired of being inconsistent with exercise and nutrition? I can help with that. My coaching program is designed to help you lose fat through learning how to be consistent with the healthy habits you want to grow. Book a free discovery call to chat with me about it.

159| Why Protein Is a Game-Changer for Weight Loss (and How to Actually Eat Enough)

Mon, 13 Oct 2025 00:00:00 -0500

We all want to eat enough protein, but sometimes it can be hard to be sure we are hitting out goal.

Actually, how much do we even need??

I'm tackling these questions today inside this episode.

Enjoy!

-Rachel

158| 4 Mistakes You're Making That Keep You From Being Consistent With Exercise & Healthy Eating

Wed, 08 Oct 2025 00:00:00 -0500

Ever been stuck in the cycle of try a new diet or weight loss plan, life happens, fall off said plan, and repeat?

Me too. Often, our lack of consistency with exercise and healthy eating has more to do with these 4 mistakes I'm sharing today than anything else.

I hope you enjoy!

-Rachel

Ready to lose fat? Find out about my coaching program here.

157| Why Cardio Isn’t the Key to Fat Loss (and How to Use It the Right Way)

Mon, 06 Oct 2025 00:01:00 -0500

If you want to lose weight, you just need to do more right? More exercise, more calorie burn, more, more, more.

That's what I used to think, too.

Today, I have more of a "less is more" or I guess I would call it "strategic is better" approach.

Inside this episode, I'll teach you if you should add in cardio and what really should be the foundation of your exercise routine.

-Rachel

Article mentioned

156| Part 2: Expectations as You Lose Weight & How To Tell if You're Being Successful

Wed, 01 Oct 2025 00:00:00 -0500

It's super frustrating when you feel like you are doing everything right and the scale just....doesn't move.

It can make you want to give up!

Today's episode is Part 2 in a series that addresses having realistic expectations with weight loss.

Also-enrollment for my Fat Loss Formula for Moms coaching program is CLOSING Friday, October 3rd.

If you want in, book a call here and we can talk about if this program is a good fit for you.

155| Part 1: Expectations As You Lose Weight & How To Tell If You’re Being Successful

Mon, 29 Sep 2025 00:00:00 -0500

What's actually realistic in terms of weight loss? What should you actually expect?

In today's episode I'm tackling what's actually realistic and how we should be measuring "success" in weight loss.

Enjoy!

-Rachel

Want coaching? Click here.

Want to discuss my coaching program in a free 15 min call? Click here.

Your Last Chance To Access The How to Meal Plan to Lose Weight Training

Fri, 26 Sep 2025 00:00:00 -0500

Last call! Access to my free meal planning training ends Sunday, September 28th.

You can still register before that here!

154| The Busy Mom’s Guide to Strength Training

Wed, 24 Sep 2025 00:00:00 -0500

Are you a busy mom who wants to get stronger, feel confident, and finally stick with a workout routine? In this episode, I’m breaking down everything you need to know about strength training for moms—from setting the right intentions, to choosing between home workouts vs. the gym, to creating a realistic schedule that works for your family.

We’ll talk about why your “why” matters more than just wanting to lose weight, how strength training helps you show up as the healthiest version of yourself, and the simple steps to get started—even if you feel overwhelmed or short on time.

If you’ve been struggling to balance motherhood with fitness, this episode will give you the clarity and motivation you need to finally take action.

👉 Want a done-for-you plan and accountability? Book a discovery call to see if my Fat Loss Formula for Moms is the right fit for you.

🔗 Links mentioned:

153| How To Finally Make Meal Planning Work For You: How To Meal Plan To Lose Weight

Mon, 22 Sep 2025 00:00:00 -0500

Meal planning doesn’t have to feel overwhelming! For one week only, I’m sharing a free pop-up podcast where I’ll teach you my 7-step framework to plan meals that fit your life, support your weight loss goals, and actually save you time.

But hurry—it’s only available Sept 22–28!

👉 Register here: effectivefitnessforwomen.com/register

Take This One Thing Off Your Plate...

Fri, 19 Sep 2025 00:00:00 -0500

Meal planning isn’t about being Pinterest-perfect—it’s about cutting down the decision fatigue that leaves moms exhausted by dinnertime. In this special limited-time pop-up podcast, I’ll show you how to create a simple, realistic meal plan that supports your fat loss goals and works for your real life (yes, even with kids in the mix). No rigid rules, no hours in the kitchen—just a framework you can actually stick with.

👉 Register free at effectivefitnessforwomen.com/register. Available Sept 22–28 only!

152| Grocery Shopping for Weight Loss: 3 Steps to Getting It Done Fast

Wed, 17 Sep 2025 00:00:00 -0500

Ever walked into the grocery store and walked out with half of what you actually needed and a cart full of things you didn’t? 🙋‍♀️ Been there—especially at Aldi with that magical aisle of random “treasures.”

In this episode, I’m breaking down three simple steps to make grocery shopping faster, easier, and aligned with your weight loss goals. From building a complete staples list, to organizing it in a way that keeps you moving, to sticking to what you actually need—you’ll learn how to get in, get out, and still stay on track with your nutrition.

This isn’t just about saving time and sanity (though yes, that too). It’s about setting yourself up for success so your grocery cart supports your fat loss goals instead of sabotaging them.

Need help with meal planning for weight loss? Register for my FREE pop-up podcast training How To Meal Plan For Weight Loss here.

151| Meal Planning for Weight Loss: How to Hit Your Macros Without Losing Your Mind

Mon, 15 Sep 2025 00:00:00 -0500

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!

150| The Truth About Eating Out and Still Losing Weight

Wed, 10 Sep 2025 00:00:00 -0500

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.

Want to find out more about working with me? Book a free 15 minute call here.

Don't Know What's For Dinner? How To Get Rid Of Decision Fatigue

Tue, 09 Sep 2025 00:00:00 -0500

149|The Fat Loss Formula for Moms

Mon, 08 Sep 2025 00:00:00 -0500

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.

148| The Secret to Hitting Your Protein Goals

Wed, 03 Sep 2025 00:00:00 -0500

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.

147| No, You Don’t Have To Meal Prep To Eat Healthy Consistently

Mon, 01 Sep 2025 00:00:00 -0500

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

How To Meal Plan To Lose Weight

Thu, 28 Aug 2025 14:14:36 -0500

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.

146| How to Stay on Track with Your Nutrition When You’re Busy and Tired

Wed, 27 Aug 2025 00:00:00 -0500

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

145| A Science-Backed Way to Keep Your Metabolism From Slowing Down When You Lose Weight

Mon, 25 Aug 2025 00:00:00 -0500

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.

144| My Top 3 Lower Body Strength Exercises for Max Muscle Growth and Calorie Burn

Wed, 20 Aug 2025 01:00:00 -0500

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:

Get the No-Fear Weight Room Tour Here.

Book a Discovery Call

143| Why You Snap At Your Kids, Shut Down, or Feel Stuck—and What You Can Do About It: Interview With Adriane Thompson, Certified Parent Coach

Mon, 18 Aug 2025 00:01:00 -0500

Ever felt like you are just living your life constantly snapping at your kids, agitated, or maybe just wanting to shut down? If that's you, you need to listen to this episode. Today I’m joined by Adriane Thompson, a certified parent coach, to unpack what’s really going on beneath those moments of snapping, shutting down, or feeling stuck in survival mode.

We’re digging into:

What dysregulation actually looks like for moms
The signs your nervous system is constantly in overdrive
The connection between your regulation and your child’s behavior
Practical ways to create more calm in your body

Whether you’ve been feeling exhausted, reactive, anxious, or just “off,” this conversation will help you understand what your body is trying to tell you and how to gently shift out of constant stress so you can feel more calm and help your kids stay calmer, too.

Free Resources:

Calm Down Toolkit

Calm Mom Toolkit

Connect with Adriene:

https://raisingkidswithpurpose.com/

Parent Transformation Program

Macros for Beginners (on sale now!)

Facebook

142| The After-School Snack Trap: How to Stay Out of the Pantry from 3–5 PM

Wed, 13 Aug 2025 00:00:00 -0500

Struggling with snack attacks between 3 and 5 PM? Me too!

In today’s episode, we’re talking about the after-school snack trap-that chaotic window where energy crashes, cravings hit, and willpower vanishes. If you’ve ever found yourself wandering into the pantry with zero memory of how you got there, this episode is for you.

This episode blends real-life mom struggles with practical nutrition and mindset tips-perfect for anyone trying to balance healthy eating, weight loss, and strength training goals with everyday chaos.

🔗 Resources:

Join Fit Lifestyle in a Box – workouts, meal planning, and lifestyle support that fits your mom life
Book a Free Discovery Call – let's talk about your goals and see if coaching is a fit
Robert Irvine Fit Crunch Bar

141 | Why Your Workouts Aren’t Working (And What to Do Instead)

Mon, 11 Aug 2025 00:00:00 -0500

Working out but not seeing results? If you’re stuck spinning your wheels with group classes, random YouTube workouts, or just not getting stronger-this episode is for you.

I'm breaking down 3 reasons your workouts aren’t working and simple fixes to finally make progress with strength training and weight loss.

This episode is for busy moms ready to get stronger, lose fat, and stop wasting time on workouts that don’t work.

🔗 Resources:

140| Build a Meal Planning Routine You Can Actually Keep Up With

Wed, 06 Aug 2025 00:00:00 -0500

Feeling like meal planning is one more thing on your never-ending to-do list? In this episode, I’m sharing the real-life strategy I use to make meal planning simple, sustainable, and something you can actually stick with—even during chaotic weeks with travel, kids, and zero margin.

You’ll hear how I kept our meals running smoothly even after a 5-night trip with my kids, all because I had a plan in place before we left. I’m breaking down what meal planning actually looks like (and why it doesn’t mean prepping everything on Sunday), and how having a repeatable routine can keep you out of cereal-for-dinner mode and on track with your goals—without the stress.

This episode is your encouragement to stop starting from scratch every week and start building a meal plan routine that fits your real life.

👉 Fit Lifestyle In a Box 1:1 Coaching Program

👉Schedule a free Discovery Call
👉 Join the free Facebook community

139| 5 Ways To Make The Back-To-School Transition Easier This Year

Mon, 04 Aug 2025 00:00:00 -0500

The transition from summer to school year can knock the wind out of even the most organized mom. Sure, the quiet house might sound amazing, but the logistics of getting everyone out the door, fed, dressed, and while staying sane? That's another story.

In this episode, I’m walking you through five things I’m personally doing to make the back-to-school season smoother without letting go of the routines that you've been working so hard to build-like strength training and meal planning.

If fall tends to hit you like a ton of bricks, this episode will help you go into it with more intention and less overwhelm.

👉 Want more support as routines shift?
Join my program, Fit Lifestyle in a Box
Book a free discovery call
Come hang out in the Facebook group

138| Creating The Health Routines You Want For This Fall

Wed, 30 Jul 2025 00:01:00 -0500

Fall is coming! And with it, a fresh chance to reset your health routines. Before you dive into back-to-school schedules and endless grocery runs, I want you to pause and dream a little. In this episode, I’m walking you through how to design your realistic ideal routine for fall-one that works for your actual life, not your Pinterest fantasy life.

Whether your workout routine disappeared over the summer, your meal planning went off the rails, or you’re just starting your journey toward fat loss through strength training (welcome!), this episode gives you a guided reflection on the healthy routines you want to build this season before things get crazy.

Want help building a sustainable fitness and nutrition routine?

Check out my Fit Lifestyle in a Box program—12 weeks of step-by-step coaching to help you turn “ideal” into “actually happening.”

And if you have questions, you can book a free discovery call here.

137| [Fixed] My Top 5 Favorite Dumbbell Exercises For At-Home Strength Training

Mon, 28 Jul 2025 00:01:00 -0500

Want to build strength, tone up, and actually enjoy your workouts—even when you can’t make it to the gym? In this episode, I’m breaking down my top 5 favorite dumbbell exercises for at-home strength training. These are mom-friendly, space-saving, and powerful moves that hit all your major muscle groups—no fancy equipment required!

Whether your kid is home sick, the gym’s closed for a holiday, or life is just life-ing, these exercises will help you stay consistent and strong right from your living room. I’ll also walk you through how to make each movement easier or harder, so you can tailor your workout to your level and still make progress.

Enjoy!

Rachel

👉🏼 Ready to stop second-guessing what to eat and how to fuel your workouts?
Grab my Macros for Beginners Mini-Course (on sale for a limited time!):
Side-lying hip raise form

Come hang with me on Instagram

Join our free Facebook community to connect with other like-minded moms

136| Live Coaching: She Lost 40 Pounds And 6 Inches Off Her Waist-Now What? How To Transition To A Season Of Muscle Gain

Wed, 23 Jul 2025 00:01:00 -0500

In this live coaching replay, you'll hear the real-time conversation between me and one of my Fit Lifestyle in a Box clients who has lost 40 pounds and 6 inches off her waist through the program. After months of consistent weight loss and habit-building, she’s ready to transition into her next phase: muscle gain! In this episode we talk about strategies to help her with that.

Enjoy!

Rachel

Book a discovery call

135| Bracing, Breathing & Rebuilding: A Realistic Guide to Stronger Cores for Busy Moms With Postpartum Fitness Specialist Val Warner

Mon, 21 Jul 2025 00:01:00 -0500

Guest: Val Warner, Board-Certified Sports Dietitian & Postpartum Fitness Specialist

If you’ve ever looked down and wondered “Why does my belly still feel weak-even years after having kids?”... you’re not alone. In this episode, I’m joined by Val Warner to talk about something every mom needs but no one really teaches us: how to truly rebuild your core after pregnancy.

We’re not talking crunches and six-pack abs here-we’re talking about the deep core, what it actually does, and why it's the secret to strength, confidence, and feeling like yourself again.

Whether you’re newly postpartum or had your last baby five years ago, Val breaks down exactly what’s going on with your core, how to know if you’re doing the right exercises, and the common mistakes keeping moms stuck in a cycle of frustration.

In this episode, we cover:

The difference between your deep core and visible abs (and why this matters)
Why bracing your core is a game-changer—and how to do it right
Simple, time-saving core exercises busy moms can add to any workout

Whether you’ve heard terms like diastasis recti, core bracing, or pelvic floor and felt overwhelmed... this episode makes it simple, actionable, and encouraging.

Connect with Val on Instagram and on her podcast, Strong & Nourished Momma.

Stop the Leaks Guide-a free, actionable resource designed to help moms strengthen their deep core and pelvic floor to prevent leaking, whether it happens when you sneeze, jump, lift weights, or hit the gym

134| Tired of Saying “I’ll Get Back on Track”? This Is Your Moment.

Wed, 16 Jul 2025 00:00:00 -0500

Are your healthy habits off track this summer? Feeling like vacation, camps, and the kids home 24/7 have totally thrown you off? You’re not alone—and you’re not failing. You just need a reset.

In this episode, we’re hitting pause and doing a mid-summer lifestyle audit. If you've been feeling like you're in survival mode, this is your step-by-step guide to course-correct your nutrition, fitness, and mindset so you can finish the summer feeling strong, not stressed.

You’ll learn:

Why your routines keep getting disrupted—and why that’s normal
The 3-column framework (nutrition, exercise, lifestyle) to pinpoint what really needs attention
How to choose just 3 high-impact habits to reset your week
Real-life examples of how to simplify your plan (no Pinterest-worthy meals required)
Why mindset and identity work actually matter more than the perfect plan

Whether you’ve fallen off track or are just feeling the summer chaos, this episode will help you realign with what matters most and build momentum without burning out.

Mentioned in this episode:

Macros for Beginners Mini-Course – Birthday Sale!
Learn how to build balanced meals, hit your protein, and feel in control of your nutrition in just a few hours. Use code BIRTHDAY for a special discount during July only!

133| What's The Deal With GLP-1 Medications? What Are They And Should You Use Them

Mon, 14 Jul 2025 00:00:00 -0500

GLP-1 medications like Ozempic and Wegovy are everywhere right now. But what are they really? And should you use them for weight loss?

In this episode, I’m breaking down exactly what GLP-1 agonist medications do, how they work in your body, and the big-picture pros and cons—especially if you’re a busy mom trying to lose weight in a sustainable way. I also share my perspective as someone who used to work in a bariatric clinic and has seen what happens when people rely on weight loss tools without building the habits to support them.

What you'll learn:

What GLP-1 medications are and how they promote weight loss
The real concern with muscle loss on these meds
Why strength training and protein matter more than ever
How to protect your metabolism during weight loss
What it actually takes to maintain results long term

If you’re taking a GLP-1, thinking about it, or just trying to lose weight and feel good in your body, this episode will help you understand how to build a plan that works with or without medication. Because fat loss might be the goal—but muscle and metabolism are what keep it off.

👉🏽 Want support on your journey?
Check out my Macros for Beginners Mini-Course (on sale now July only!), my 1:1 coaching program or book a free discovery call to chat about if my program is right for you.

BONUS| Stop Trying To Eat "Better" Without A Plan

Thu, 10 Jul 2025 05:55:09 -0500

Feeling snacky, bloated, and totally off track with your healthy habits this summer? You’re not alone-and in this short and relatable episode, I’m sharing the real reason I kept spinning my wheels with food… and what finally helped me feel better in my body.

If you’ve been trying to “eat clean” or “be better” without a clear plan, this 5-minute episode is for you, whether you want to lose weight, build muscle, or just stop feeling like you’re guessing with food every day.

Ready to ditch food confusion and finally fuel your body the right way?

Check out Macros for Beginners Mini-Course here...and it's on sale the month of July only!

132| Design the Life You Want: Life Planning for High-Achieving Moms With Dr. Anokhi Kapasi

Wed, 09 Jul 2025 00:00:00 -0500

If you’re a high-achieving mom juggling all the things — working from home, homeschooling, raising kids, and trying to squeeze in your own passions — this episode is for you.

Today, I’m joined by Anokhi, a mom of two, scientist with a PhD in Molecular Pathology, entrepreneur, and host of the Solve for Mom podcast. With 15+ years of experience in scientific research and consulting, Anokhi now helps moms create meaningful lives at home through strategic, values-based life planning.

In this conversation, we dive into:

-Why goals actually help you be a better mom

-What it really means to live a meaningful life as a mom

-Her step-by-step approach to aligning your time with what actually matters

Whether you're navigating the chaos of work-from-home life, wondering if homeschooling is sustainable, or just craving a better rhythm in your day — Anokhi’s insights will help you pause, reassess, and plan with purpose.

Mentioned in this episode:

131| Tips to Make Healthy Meals Fast—Meal Planning That Works for Busy Moms

Mon, 07 Jul 2025 00:01:00 -0500

Tired of meal planning that feels like a full-time job? Same.

In this episode, I’m breaking down the real-life meal planning framework I use to make healthy meals that support fat loss without spending your whole Sunday meal prepping. Whether you're tracking macros or just trying to feed your family something nutritious before soccer practice, this simple strategy will save your sanity.

You’ll learn:
✔️ Why meal structuring is your secret weapon before you even plan
✔️ How to hit your protein goals without overcomplicating dinner
✔️ A 3-part framework to make fast, macro-balanced meals your family will actually eat
✔️ Real mom tips for working around picky eaters
✔️ How to cook smarter, not longer

Meal planning for busy moms doesn't have to mean prep + Tupperware + burnout.
Fat loss meal planning can be simple when you build meals the right way.
Healthy meals can be fast and kid-friendly, promise.

Want help making this fit your life and your goals? Grab a free 15-minute discovery call with me! We’ll chat about what’s working, what’s not, and whether my coaching program is a good next step.
📅 Book your call here

Links mentioned:
🎧 Join the Facebook community for more real-life mom health tips: Facebook Group
💪 Ready to get clear on your food and fitness goals? Check out my coaching program: Fit Lifestyle in a Box

130| 6 Strategies to Outsmart Metabolic Slowdown During Weight Loss

Wed, 02 Jul 2025 00:06:00 -0500

If you haven’t listened to Part 1 yet—pause now and go catch up! In that episode, we broke down what metabolism actually is, how it adapts during a calorie deficit, and why your hunger skyrockets just when you’re “doing everything right.”

But today? We’re getting into the good stuff—the solutions.

In this episode, I’m sharing 6 realistic, science-backed strategies to help you reduce or delay metabolic slowdowns so you can keep seeing progress without burning out, cutting carbs, or surviving off sadness and rice cakes.

Whether you're trying to lose fat, maintain energy, or just want to feel like a functioning human while chasing toddlers and trying to meal prep something that isn’t a chicken nugget—you’re going to walk away with real tools you can use.

Inside this episode:

Why “slow and steady” is your metabolic BFF
How strategic diet breaks can keep your body (and brain) from revolting
Why protein is a game-changer during fat loss—and how much you really need
The importance of strength training
How sleep, stress, and self-care play a massive role in your results

The goal here isn’t perfection—it’s sustainability. What works for moms in the real world. Not “optimal” on paper. But actually doable.

👇 LINKS MENTIONED:

💪 Fit Lifestyle in a Box – My 1:1 coaching program that helps you lose fat with a plan that fits your life.
📞 Book a free 15-minute discovery call to see if my coaching program is a fit.
📒 Master Your Macros Workshop – Learn how to build meals that fuel fat loss.
👯‍♀️ Join the free Facebook Community for support and real-life convos.

129| Why It Gets Harder To Lose Weight The Longer You Try (No, Your Metabolism Isn’t Broken)

Mon, 30 Jun 2025 00:03:00 -0500

Ever feel like the longer you try to lose weight, the harder it gets? Like your body is secretly sabotaging you, and someone flipped a switch to “slow metabolism mode”?

You’re not alone—and no, your metabolism isn't broken.

In this episode, we’re kicking off Part 1 of a 2-part metabolism series that breaks down what’s really going on when your fat loss slows down. I’m diving into a recent 2022 scientific review from the Journal of Strength and Conditioning Research by Martínez-Gómez & Roberts—but don’t worry, I’m translating the science into simple, relatable mom-speak.

Here’s what we cover in this episode:

✅ What your metabolism actually is (it’s more than just calories burned at the gym)
✅ Why your metabolism isn’t sabotaging you, but protecting you
✅ How your body adapts to a calorie deficit like a smart thermostat
✅ The role of hormones in slowing down your results—and why it’s not your fault
✅ The difference between resting energy, NEAT, and EAT
✅ Why your hunger skyrockets and energy tanks after a few weeks of dieting
✅ The truth about a “slow metabolism” and why you’re not broken

You’ll meet the key hormonal players in the fat loss journey—leptin, ghrelin, thyroid hormones, insulin, and cortisol—and learn how they work with your body to keep you alive, even when it feels like they’re working against your goals.

Spoiler: Your body isn’t broken. It’s brilliantly adaptive. But understanding how your metabolism works is the first step toward breaking through the plateau and learning how to lose weight in a way that’s actually sustainable.

This episode is for the mom who's:

Eating healthy, working out, and still not seeing the scale budge
Wondering if their slow metabolism is to blame
Feeling frustrated, hungry, tired, and confused about what to do next
Ready to understand the why behind their fat loss challenges

Stay tuned for Part 2, where I’ll walk you through practical strategies to support your metabolism while still seeing progress. We’ll talk about how to reduce or delay metabolic adaptation, and how to make fat loss doable (and not miserable).

Links + Resources:

Join the Free Facebook Community: facebook.com/groups/strengthtrainingformoms
Book a Discovery Call: Click here to chat about your goals
Research article discussed in episode.
Ready for a realistic, sustainable plan? Learn more about Fit Lifestyle in a Box 1:1 Coaching Program here

128| How Heavy Is Heavy Enough To Build Muscle? A Beginner's Guide

Wed, 25 Jun 2025 00:03:00 -0500

Wondering how heavy you should lift to actually build muscle?
In this episode, we break down exactly how to know if your strength training is effective—and how to build muscle as a beginner without second-guessing your effort.

You’ll Learn:

Why muscle growth comes from challenging your body to adapt
What “heavy enough” really means for you (hint: it’s different for every woman)
How to use the RPE scale to measure training intensity
Why keeping 2–3 reps “in the tank” is the sweet spot for muscle growth

If you’re not seeing results, chances are you’re not lifting heavy enough for you. Let’s fix that.

Ready to train smarter?

👉 Book a free discovery call to learn about personalized coaching
👉 Join my free Facebook group to connect with other strong moms

127| Should You Take a Break From Weight Loss? When Moms Need a Diet Break or Maintenance Season

Mon, 23 Jun 2025 00:02:00 -0500

Feeling stuck in your fat loss journey?
In this episode, we talk about when it’s time to take a break from weight loss and why a maintenance phase can actually help you lose fat more effectively in the long run.

You’ll Learn:

How to know if your body needs a break from fat loss
Why weight loss slows down over time
Signs your energy, workouts, or mindset are suffering
How a maintenance season supports long-term weight loss goals

Taking a break isn’t quitting—it’s a smart fat loss strategy that helps you reset physically and mentally.

Need help with this?

👉 Book a free discovery call to chat about coaching
👉 Join my free Facebook group for support + motivation

126| Why Motivation Doesn’t Last—And What Creates Real Fat Loss Results

Wed, 18 Jun 2025 00:01:00 -0500

Struggling with staying motivated on your weight loss journey? You’re not alone-and this episode is your wake-up call, mama.

Inside, I’m getting real about the diet cycle that keeps so many moms stuck: full of motivation one week, totally burned out the next. I’ll share a cringe-worthy diet story from my college years, explain why motivation alone won’t lead to fat loss, and show you what actually creates lasting results.

You’ll learn:

Why motivation is not the secret to sustainable weight loss
The 3 key areas moms need to focus on for real fat loss: mindset, strength training, and nutrition
Simple habit shifts busy moms can start this week (no calorie counting required)
The one-sentence mindset shift to rewire your brain for long-term success

If you’re tired of yo-yo dieting and want a fit lifestyle that actually works for a mom schedule, this episode is for you.

Resources Mentioned in This Episode:

📞 Book a free discovery call
🏋️‍♀️ Grab the No-Fear Weight Room Tour
🎯 Learn more about Fit Lifestyle in a Box 1:1 Coaching Program
👯‍♀️ Join the free Strength Training for Moms Community on Facebook

125| Gym Lingo for Dummies – What the Heck Is All This Stuff??

Mon, 16 Jun 2025 00:00:00 -0500

Feeling lost in the gym? In this episode, I’m breaking down common gym lingo—like barbell, brace, compound lifts, eccentric, and more-so you can walk in confident and crush your strength training workout.

Links & Resources:

Fit Lifestyle In a Box Program

Book A Free Discovery Call

Strong App

124| One Small Plate Change That Can Boost Fat Loss (No Counting Required)

Wed, 11 Jun 2025 00:00:00 -0500

If counting every calorie feels overwhelming, you’ll love this simple plate tweak that can help boost fat loss without adding stress.

Today, we’re talking about the underrated power of veggies—why they matter more than you think, how much you actually need, and easy ways to eat more without feeling like you’re chewing salad all day.

If you’re ready for fat loss to feel way more doable, this episode is for you.

Ready to take the next step?

Join Fit Lifestyle in a Box – your blueprint for realistic fat loss habits
Book a Free Discovery Call
Join the Free Facebook Community

123 | The Real Reason You’re Stuck With Fat Loss (And How to Move Forward)

Mon, 09 Jun 2025 00:00:00 -0500

You’re doing the work—but it’s not working. Let’s talk about why you’re stuck with fat loss and how to get back on track.

-Rachel

Show Notes:

Book a Discovery Call to Find Out About My Program

Free FB Community

122| How to Eat Healthy With Kids Around Part 2-Meal Planning Tips

Wed, 04 Jun 2025 00:01:00 -0500

In Part 2 of this series, we’re getting practical. You’ll walk away with simple, real-life strategies for feeding your family without stress, short-order cooking, or food battles.

From planning balanced meals to helping your kids feel confident around all types of food, these tips will help you keep things healthy and doable—even if you’re currently in the mac & cheese and nuggets stage.

Inside this episode:

Why cooking separate meals isn’t a long-term solution
How to build a dinner that works for both YOU and your kids
Scripts and tips for neutral, non-pressuring food talk
Easy steps to shift toward healthier eating—starting where you are
How to use structure and routine (like meal planning rotations!) to simplify everything

🔗 Book a free discovery call
📦 Learn about Fit Lifestyle in a Box
👯‍♀️ Join our Facebook community

121| How to Eat Healthy With Kids Around Part 1: Setting Your Kids Up For Success With These 4 Key Mindset Shifts

Mon, 02 Jun 2025 00:01:00 -0500

In this episode, I’m sharing four key mindset shifts that can help you model a healthy relationship with food—without pressure, shame, or “clean plate club” vibes. From how we talk about food to how we act around it, these small shifts can make a big impact on your kids for life.

Listen in to learn how to:

Model balanced eating without food guilt
Stop labeling foods as “good” or “bad”
Normalize healthy choices as a lifestyle, not a punishment
Teach your kids to trust their own hunger and fullness cues

🔗 Book a free discovery call
🎉 Join Fit Lifestyle in a Box
👯‍♀️ Hang with us in the Facebook group

120| How to Get Your Husband on Board with Creating Healthy Habits-with Marriage Expert Micaiah Gray

Wed, 28 May 2025 08:15:00 -0500

So you've been making healthy changes-strength training, eating healthier, but when you try to get your husband on board you meet....resistance! Today, I'm joined by marriage expert Macaiah Gray! She is a trauma-informed marriage coach who helps couples break free from disconnection and build a stronger, Christ-centered marriage. She’s also the host of The United Christian Marriage Podcast, where she shares practical strategies to help husbands and wives communicate better, heal past wounds, and grow together in faith.

Connect with Macaiah:

119| Why Lifting Weights Builds More Than Muscle (It Builds Confidence)

Mon, 26 May 2025 00:04:00 -0500

Ready to build more than just muscle? In today’s episode, we’re talking about how strength training doesn’t just change your body — it changes your entire life.
When you show up consistently in the gym, lift a little heavier, and push through hard reps, you’re building self-efficacy — the belief that you can handle hard things.

And the coolest part?
That confidence spills over into everything else.

-Rachel

Links mentioned:
🔗 Fit Lifestyle in a Box Coaching Program — Ready to build strength in the gym and your everyday life? Let’s go!
🔗 Join the Free Facebook Community — Get support from other strong women walking the same journey.
🔗 Book a Discovery Call — Let's chat about your goals and how we can make them happen together!

🔗 No-Fear Weight Room Tour — Learn how to take those first steps into the weights section of your gym

Other episodes to check out:
🎧 Episode 91: Stress Less & Lose Weight

118| How to Stay Consistent This Summer As A SAHM Part 2: Getting In Your Strength Training Workout Routine

Wed, 21 May 2025 00:01:00 -0500

You want to work out — but between the kids being home, summer chaos, zero energy, and no routine… staying consistent feels impossible. In this episode, I’m sharing how to make exercise work with your life as a stay-at-home mom this summer, not against it.

We’re ditching perfection and getting practical — because your results don’t come from doing it all… they come from not giving up.

🔗 Links & Resources:

Join Fit Lifestyle in a Box — My signature program for sustainable fat loss and strength training that actually fits a mom’s real life

Join My Free Facebook Community

117| How to Stay Consistent This Summer As A SAHM Part 1: Meal Planning For Fat Loss

Mon, 19 May 2025 12:01:00 -0500

Summer schedules are wild — and for stay-at-home moms, they can totally throw off your weight loss goals. In this episode, we’re tackling the meal planning piece of the puzzle so you can stay on track with fat loss, even with vacations, eating out, and kids home 24/7.

🔗 Links & Resources:

Join Fit Lifestyle in a Box — My signature program for moms who want simple, sustainable fat loss.

Book a Free Discovery Call — Let’s chat and see if this is the right next step for your goals.

Join My Free Facebook Community — Get support, encouragement, and real talk from other moms on the same journey.

116 | Healthy Habits That Stick—Even If You're Juggling Work, Kids, and Chaos

Wed, 14 May 2025 00:00:00 -0500

How do we create habits that actually help us reach our goals? This episode is full of real-life habit tips for moms who don’t have time to “start fresh” every Monday to reach their weight loss and fat loss goals.

-Rachel

Show Notes:

Free FB Community

Book a Discovery Call to Find Out About My Program

The Four Tendencies Book

115| Snacks, Fats, Water & Workouts – Your Juicy Q&A Answered!

Mon, 12 May 2025 00:01:00 -0500

You asked, I answered! Today we’re busting through the health and fitness noise and getting real about the things you actually want to know. From how often to work out, to what kind of fat belongs in your kitchen, to how much water you really need to drink (and yes, we’re talking electrolytes too)—this episode is a goldmine of practical, no-fluff advice for busy moms trying to make real progress in their fat loss journey.

-Rachel

Join the FREE FB community

114|You’re Not A Failure—You’re Exhausted. Here’s How to Reset and Stay Consistent When Life Happens

Wed, 07 May 2025 00:01:00 -0500

Feeling off track and like you're failing? You’re not. You're just tired. And in this episode, I’m walking you through how to reset your mindset, regroup your routine, and start showing up again—without the guilt.

What we cover:

Why feeling your feelings is part of the process
How to shift from problem mindset to solution mindset
Why rest, brain dumps, and prioritizing ONE thing at a time actually work
A practical way to rebuild your routine when life knocks you down

Consistency isn’t about perfection—it’s about knowing how to adapt. And I teach you exactly how to do that inside Fit Lifestyle in a Box.

👇 Want support with building consistency and routines that fit your life?

Book discovery call here

Fit Lifestyle In a Box Weight Loss Program

FREE-No-Fear Weight Room Tour

113| How To Lose Weight Without Cutting Out Sweets-Interview with Concita Thomas, Sustainable Weight Loss Coach

Mon, 05 May 2025 00:00:00 -0500

I have got a SWEET treat for you all today! In today's episode, I have an incredible conversation with Concita Thomas, a sustainable weight loss coach. She shares so many insights into how to lose weight sustainably without having to cut out sweets or the foods you love. You are going to love this episode!

-Rachel

Connect with Concita:

Podcast: Lose Weight For Good For Women Over 40

Book a discovery call here

Facebook

Free Gift: Figure Friendly Meal Checklist

112| The Workout Routine Formula: How to Strength Train for Fat Loss & Muscle Gain Without Wasting Time

Wed, 30 Apr 2025 00:00:00 -0500

Sick of wasting time on random workouts that leave you sore but not seeing results? In this episode, I’m breaking down exactly how to structure your workouts if your goal is fat loss and muscle gain.

We’re talking:

The top 3 lifts every woman should focus on
How to use progressive overload without overthinking it
Why 2-3 gym sessions a week is plenty (yes, even if you're a beginner)
How to start strong—even if you’re still working out at home

If you want a clear, effective workout plan that actually fits into your life as a busy mom, this episode is your roadmap.

Plus, I’ll share how I help clients inside Fit Lifestyle in a Box go from feeling lost to lifting with confidence—and how you can find out if it’s the right next step for you.

👇 Ready to train smarter, not longer?

Fit Lifestyle in a Box Program

🔗Check out the Fit Lifestyle In a Box Program Here

111| How to Start Strength Training (Even If You Have No Clue Where to Begin!)

Mon, 28 Apr 2025 00:00:00 -0500

Starting strength training can be INTIMIDATING! Trust me, I've been there too. But the benefits like increased bone density, fat loss, and functionality are TOTALLY worth it!

This episode will give you 3 simple steps to get you started, even if you are a total beginner!

-Rachel

🔗Free Facebook Community

110| Should Weight Loss Be Easy?

Wed, 23 Apr 2025 00:02:00 -0500

We are constantly shown glow ups and drastic before and after transformations of people who successfully lose weight, but how realistic is it? Should weight loss be easy as long as you have the right "hack"? Let's talk about it in today's episode.

-Rachel

Next steps: Fit Lifestyle In a Box Program

109| How to Stay on Track When Life Gets Crazy—No More Starting Over on Monday

Mon, 21 Apr 2025 00:00:00 -0500

Ever feel like you’re crushing it with your workouts and eating healthy—until life happens? One sick kid, a crazy work schedule, or a stressful day, and suddenly you’re elbow-deep in mac and cheese, thinking, I’ll just start over Monday.

Not this time.

In today’s episode, I’m giving you a simple, realistic plan to keep you on track even when life gets chaotic.

This episode is all about grace over perfection and making consistency easier. Because a healthy lifestyle isn’t about avoiding setbacks—it’s about knowing exactly how to bounce back fast.

P.S. If you want help building these habits so they become second nature, my 🔗 Fit Lifestyle in a Box program is the next step.

108| Glutes & Fat Loss: 5 Hacks to Build Your Booty While Losing Weight

Wed, 16 Apr 2025 10:38:06 -0500

Who doesn't want a perkier, more shapely booty?? In this episode, I'm sharing 5 tips for growing that booty while supporting fat loss.

Enjoy!

-Rachel

No Fear Weight Room Tour

Fit Lifestyle In A Box Fat Loss Program

107| 4 Reasons Your Struggle To Stay Consistent With Meal Planning & How To Fix Them

Mon, 14 Apr 2025 00:02:00 -0500

Struggling to stay consistent with meal planning? You’re not alone! If you’ve ever ended up eating a handful of your kid’s goldfish crackers and a questionable string cheese for dinner, this episode is for you.

In today’s episode, we’re breaking down the 4 biggest reasons moms struggle with meal planning—and, more importantly, how to fix them. Whether your challenge is lack of time, not knowing what to plan, staying motivated, or incomplete planning, I’ve got a solution that will make meal planning simple, sustainable, and stress-free.

And if you’re ready for a done-for-you, step-by-step plan that takes all the guesswork out of meal planning and fat loss, check out Fit Lifestyle in a Box—my 12-week program designed to help busy moms stay consistent, get strong, and lose fat in a way that fits real life.

👉Next Steps: Join the FREE community of moms who strength train to lose weight HERE:

👉Want to lose weight with strength training? Get started HERE

BONUS| Master Your Macros Replay Day 2

Fri, 11 Apr 2025 00:01:00 -0500

Today I'm going over my 3-Level Macro Mastery Method that meets you where you're at. And, if you are ready to combine this with strength training (even for complete beginners), then I invite you to consider joining my Fit Lifestyle In a Box program.

This 12 week program will teach you how to eat and exercise to get stronger and fitter in a way that fits your life as a mom. And as a bonus, I'm throwing in my Macros For Beginners Minicourse for FREE when you join before April 13th at midnight.

Get started here.

BONUS| Master Your Macros Replay Part 1

Thu, 10 Apr 2025 00:00:00 -0500

If you missed the workshop, don't worry! Here's part one of the Master Your Macros Workshop.

Don't forget-Macros for Beginners Minicourse is a FREE bonus when you join my Fit Lifestyle In a Box program by midnight on Sunday, April 13th! Don't wait!

Next Steps: Fit Lifestyle in a Box 12 week lifestyle creation program

106| 3 Sneaky Ways to Burn More Fat (Without Adding Extra Workouts!)

Wed, 09 Apr 2025 00:00:00 -0500

Want to burn more fat without adding extra workouts? In this episode, I’m sharing 3 sneaky ways to boost fat loss without having to hit the gym for another lifting session.

Enjoy!

📢 Don’t forget to register for the Master Your Macros Workshop! Even if you can’t make it live, I’ll send you the replay. Let’s make fat loss simple and sustainable!

Next Steps: Click here to find out how to lose weight through strength training.

105 | Busy Mom, Over 40, and Down 20 Pounds: How She Made It Happen

Mon, 07 Apr 2025 00:00:00 -0500

Think you’re too busy to lose weight? That nothing ever works for you? Think again. In today’s episode, I’m sitting down with one of my amazing clients who’s lost 20 pounds and 3 inches off her waist—all while working full time in her 40s. No extreme diets, no giving up her favorite foods, just a simple, sustainable approach that actually fits her life.

She’s sharing exactly what worked, the mindset shifts that made the biggest difference, and how being a healthy example for her daughter is one of her biggest motivators. If you’ve been struggling to stay consistent or wondering if results like this are even possible for you, this episode is a must-listen.

PLUS—don’t forget to sign up for my 🔗 FREE Master Your Macros Workshop on April 9th! In just one hour, I’ll show you how to take the guesswork out of nutrition so you can start fueling your body for fat loss, muscle gain, and more energy—without the stress.

BONUS| Why You Keep Starting Over—And How to Finally Get Results

Thu, 03 Apr 2025 00:38:00 -0500

In this bonus episode I'm showing you why you keep starting over in your weight loss journey, and sowing you what you need to do to actually get long-term results.

-Rachel

Master Your Macros Workshop: April 9th 12pm central time. REGISTER HERE.

104| 10 Must-Have Foods for Fat Loss & Muscle Gain That I Always Keep On Hand

Wed, 02 Apr 2025 00:01:00 -0500

Hey Mamma!

Struggling to stay on track with your nutrition when your kitchen is full of snack traps? We've all been there! In this episode, I’m sharing 10 must-have foods to keep in your fridge and pantry that make fat loss and muscle gain so much easier.

From high-protein staples like Greek yogurt, eggs, and cottage cheese to quick, grab-and-go options like protein powder and bars, I’ll break down how these foods fuel your goals without complicated meal prep or boring, bland meals.

Don't forget! My Master Your Macros Workshop is happening April 9th at 12pm CST! It’s a free, live training where I’ll show you how to structure your meals for fat loss and muscle gain—without the overwhelm. Plus, you’ll be entered to win over $500 in prizes! Register now: Master Your Macros Workshop

Show Notes:

Protein powder (Premier & Legion Choc Pb)

PB Fit

Collogen

Fit Crunch Bars

103| Living in Survival Mode? How To Take Back Your Time & Create An Intentional Life with Aubree Felderhoff

Mon, 31 Mar 2025 00:02:00 -0500

Are you constantly running on empty, just trying to survive the chaos of motherhood? In this episode, I sit down with Aubree Felderhoff, a mom of three, professional organizer, and Time Management Specialist for Moms, to talk about how to break free from survival mode and take back control of your time.

Aubree shares her journey of overcoming a life-altering chronic illness and how it completely reshaped her approach to motherhood, home management, and daily routines. Now, she helps overwhelmed moms create simple systems that actually work—without the guilt or unrealistic expectations.

If you feel like there’s never enough time in the day and you’re constantly juggling a million things, this episode is for you! Tune in to learn practical strategies to ditch the chaos, create intentional routines, and finally feel in control of your time and energy.

Podcast: Mom Intentional

Website: www.momintentional.com

FB Group: Mom Intentional Club

102| No Food Is Bad: 3 Reasons I Love Macros For Weight Loss

Wed, 26 Mar 2025 00:00:00 -0500

Tired of diets that tell you what you can and can’t eat? In this episode, we’re breaking down three reasons why macros are the key to weight loss without food restrictions. You’ll learn how macros give you flexibility, help you understand how your body responds to food, and create a sustainable way of eating that actually works long-term.

Want to know the simplest way to do macros? Join my Master Your Macros Workshop on April 9th! I’ll walk you through exactly how to use macros without the overwhelm. Sign up here!

Enjoy!

Rachel

101| Busy Mom? Here’s How to Lose Weight Without Spending Hours in the Gym

Mon, 24 Mar 2025 00:01:00 -0500

I remember feeling like I had to spend SO MUCH TIME working out in order to lose weight. I spent countless hours doing endless, boring cardio, and it actually didn't even work!

In this episode, I’m breaking down my system that helps your body prioritize fat loss while maintaining muscle tone—without spending hours in the gym.

You’ll learn:
✅ Why compound lifts are the key to an effective workout
✅ Simple ways to create a calorie deficit (without strict tracking)
✅ How to fit workouts into a busy mom schedule

If you want a step-by-step system for fat loss and strength training, check out Fit Lifestyle in a Box at effectivefitnessforwomen.com.

Nervous to start strength training? Check out my No-Fear Weight Room Tour to get you started with confidence!

Macros Made Simple: Eat for Fat Loss Without the Overwhelm!

Fri, 21 Mar 2025 00:00:00 -0500

Macros—your proteins, carbs, and fats—are the key to fat loss and muscle gain without cutting out the foods you love. But let’s be real… figuring them out on your own can feel overwhelming.

That’s why I’m hosting the Master Your Macros Workshop on April 9th at 12pm CST—a FREE, live training where I’ll break down exactly how to eat in a way that fuels your goals without the confusion or strict dieting.

In this workshop, I’m giving you the details on what you’ll learn inside the workshop, how it’ll help you stop guessing and start seeing results, and how you could win over $500 in prizes! 🎉

Can’t make it live? No worries, register still I’ll send you the replay!

100| Building Muscle As A Beginner: 4 Simple Strategies

Wed, 19 Mar 2025 00:09:00 -0500

Ep 100: Building Muscle As A Beginner – 4 Simple Strategies

It’s the 100th episode!!! 🎉 Head over to the Facebook group—I’ll be announcing the winner of my 100th episode giveaway there!

If you’re new to strength training and want to start building muscle without overcomplicating things, this episode is for you. I’m breaking down four simple strategies that will help you get stronger, avoid common mistakes, and actually see progress. Plus, I’m sharing what I wish I had known when I started!

Hit play and let’s get you on the path to building muscle with confidence. 💪🔥

-Rachel

Nervous to strength train? Watch this.

Creatine Supplement

99| Dealing with Weight Loss Plateaus: 3 Questions to Ask Yourself

Mon, 17 Mar 2025 00:00:00 -0500

Stuck in a weight loss plateau? Before you panic or slash calories, let’s break down the 3 key questions you need to ask yourself to determine if you’re truly in a plateau—and what to do about it.

Often the answer to weight loss is simpler than you think!

-Rachel

Next Steps: Join the FREE community of moms who strength train to lose weight HERE.

Want to lose weight with strength training? Get started HERE.

98| You Don’t Have Time to Work Out? Here’s the Harsh Truth

Wed, 12 Mar 2025 00:00:00 -0500

Think you don’t have time to work out? Think again. In this episode, we’re getting real about why you think you’re too busy—and the simple mindset and priority shifts that will help you finally make it happen. No guilt, no overwhelm—just real talk and practical solutions.

Enjoy!

-Rachel

Next Steps:

Join the FREE community of moms who strength train to lose weight HERE.

Want to lose weight with strength training? Get started HERE

97| Why You’re Not Seeing Fat Loss (Even Though You’re Tracking Macros)

Mon, 10 Mar 2025 00:01:00 -0500

Struggling to lose fat even though you're tracking your macros? You're not alone! In this episode, we dive into the common mistakes that could be stalling your progress. Plus, I’ll share simple fixes to get your fat loss back on track without feeling overwhelmed.

Let's troubleshoot your macros!

-Rachel

100th Episode Giveaway!

To celebrate 100 episodes of the podcast, I’m giving away a FREE 1-hour Fat Loss Breakthrough Session!

Here’s how to enter:
1️⃣ Leave a review on Apple Podcasts about the show.
2️⃣ Screenshot your review.
3️⃣ Post it in our Facebook group!

That’s it! One lucky winner will be chosen on March 19! 🎊(if you've already left a review, find it and screenshot it and that will count).

Don’t miss your chance to get personalized fat loss coaching—drop that review now!

Next Steps:

Join the FREE community of moms who strength train to lose weight HERE.

Want to lose weight with strength training? Get started HERE

96| Strength Training Won’t Make You Bulky—But This Will Keep You Stuck in Your Fat Loss Journey

Wed, 05 Mar 2025 00:00:00 -0600

Worried that lifting weights will make you bulky? You’re not alone. Many women avoid strength training because of this common myth—but the truth is, building muscle is the key to long-term fat loss, a toned physique, and a faster metabolism.

In this episode, I'm breaking down:

Why strength training won’t make you bulky (and what it actually does for fat loss)
The biggest fat loss mistakes keeping you stuck—like inconsistency, relying too much on cardio, and not eating enough protein
Simple solutions to finally see results—without extreme diets or spending hours in the gym

If you’re tired of spinning your wheels and ready for real, sustainable progress, this episode is for you.

Giveaway Alert:
To celebrate our 100th episode, I’m giving away a free 1-hour Fat Loss Breakthrough Session. To enter, leave a review on Apple Podcasts, screenshot it, and post it in our Facebook group!

Next Steps:

Join the FREE community of moms who strength train to lose weight HERE.

Want to lose weight with strength training? Get started HERE.

95| Why Your Workout Routine Isn’t Helping You Lose Weight (And What to Do Instead)

Mon, 03 Mar 2025 00:00:00 -0600

Alright Mama,

You’ve been hitting the gym, putting in the work, and staying consistent—but the scale isn’t budging. Sound familiar? It’s frustrating when you’re doing everything right (or so it seems) and still not seeing the fat loss you’re hoping for. In today’s episode, we’re breaking down why your workout routine might not be helping you lose weight and what you can do instead.

Enjoy!

-Rachel

Next Steps:

Join the FREE community of moms who strength train to lose weight HERE. https://www.facebook.com/groups/strengthtrainingformoms

Want to lose weight with strength training? Get started HERE

Ready-to-drink protein shake (Premier)

94| Busy Mom Meal Hacks: Quick & Healthy Recipes to Fuel Fat Loss & Strength Gains

Wed, 26 Feb 2025 00:00:00 -0600

Hey Mama!

I see you—juggling all the things and trying to eat healthy without spending hours in the kitchen.

In this episode, I’m sharing my favorite quick and easy meal hacks to help you fuel your workouts, build strength, and lose fat.

We’ll chat about common healthy eating pitfalls, simple meal planning tricks, and my go-to high-protein meals and snacks. If you’ve ever felt overwhelmed trying to eat healthy, this one’s for you! Grab your coffee (or protein shake!) and let’s dive in!

Next Steps: Join the FREE community of moms who strength train to lose weight HERE!

Want to lose weight with strength training? Get started HERE:

Products I talked about today:

Fit Crunch Protein Bars

Protein Powder (Legion)

93| From Cycle Of Defeat To Consistent Progress: How Elisa Lost 14 Pounds and 4 inches Off Her Waist...And Counting!

Mon, 24 Feb 2025 00:01:00 -0600

You're going to love today's podcast episode-an interview with one of my lovely clients. She shares in depth about how she managed to break the cycle of dieting/exercising and then giving up, and how she's been able to create consistent habits that have helped her move towards her goals. You're going to love this one, so listen now!

-Rachel

Want results like Elisa's? Here's some next steps:

Next Steps:

Join the FREE community of moms who strength train to lose weight HERE.

Want to lose weight with strength training? Get started HERE.

92| If I Was Your Trainer, This Is What I'd Tell You: Making Your Workout Routine a Habit as a Busy Mom

Wed, 19 Feb 2025 00:00:00 -0600

New to strength training, or just want a consistent workout routine to help you lose weight? This episode is for you, my friend.

I'm giving you the steps you need to get started strength training for weight loss and fat loss, and how to actually make it a habit in your life.

Enjoy!

-Rachel

Next Steps: Join the FREE community of moms who strength train to lose weight HERE.

Want to lose weight with strength training? Get started HERE

91| Stress Less & Lose Weight: 3 Reasons a Strength Training Workout Routine Can Help

Mon, 17 Feb 2025 00:01:00 -0600

Stress and anxiety seem to be a constant companion to us moms these days, who can relate? In this episode, I'm getting personal and sharing about a time where my workout routine (and Jesus) got me through one of the most difficult seasons of my life, and reasons why strength training can help you lose weight and manage your stress too.

Enjoy!

-Rachel

Next Steps:

Join the FREE community of moms who strength train to lose weight HERE.

Want to lose weight with strength training? Get started HERE.

https://www.instagram.com/habitstackingmom.jess/

Ep 90| Is This Unhealthy Eating Habit Sabotaging Your Weight Loss Efforts?

Wed, 12 Feb 2025 00:00:00 -0600

Hey Mamma!

I know the struggle—Monday through Friday, you’ve got your meals dialed in, but once the weekend hits, all that structure seems to disappear. Before you know it, you're off track and feeling frustrated (and extra fluffy) by Sunday night. Sound familiar?

In this episode, we're diving into how to maintain consistency in your eating habits over the weekend—because staying on track seven days a week is the key to real, lasting results. You’ll learn:

✅ Why treating weekends differently can derail your progress
✅ A powerful mindset shift to help you see weekends just like weekdays

By the end of this episode, you’ll have simple, actionable steps to keep you consistent all week long. Listen now and take control of your weekends!

-Rachel

Next Steps: Join the FREE community of moms who strength train to lose weight HERE Want to lose weight with strength training? Get started HERE

89| Meal Planning For Weight Loss Made Simple for Busy Moms

Mon, 10 Feb 2025 00:00:00 -0600

Meal Planning for Weight Loss Made Simple for Busy Moms

Struggling to balance healthy eating with a busy schedule?

I've been there! Today I'm diving into one of the biggest weight loss challenges— navigating nutrition in today’s food environment—so you can see real results without restrictive diets.

Learn how to prioritize your health without guilt and meal plan for success without stress in this tactical episode.

Enjoy!

-Rachel

Next Steps:

Join the FREE community of moms who strength train to lose weight HERE.

Want to lose weight with strength training? Get started HERE.

88| Strength Training For Busy Moms: How To Find Motivation When You're Just Too Tired

Wed, 05 Feb 2025 00:00:00 -0600

Ever been unmotivated to workout? I know I have! Today's episode is for you if you have ever:

-Not felt like working out

-Felt too tired to work out

-Just plain don't want to work out

Today's episode is all about how to prevent that feeling of lack of motivation as well as in-the-moment tips to help you get back to strength training so you can reach your weight loss goals.

Next Steps:

Join the FREE community of moms who strength train to lose weight HERE.

Want to lose weight with strength training? Get started HERE

87 | Frustrated By The Scale? Instead Of Weighing, Try These Other Methods Of Measuring Progress

Mon, 03 Feb 2025 00:00:00 -0600

Hey Mamma!

I see you over there-getting on the scale once a week and then disappointed when there's no change, or worse, it's going up!!😱

I've got some encouragement for you. In today's podcast episode, I’m diving into ways to measure your progress that don’t involve stepping on the scale.

I know a lot of moms can get caught in the emotional rollercoaster that comes with the ups and downs of our weight. It’s so easy to get discouraged when the number on the scale doesn’t reflect all the hard work you’re putting in to lose weight, right?

I talk about why the scale can sometimes be misleading and what other methods you can use to track your progress in a way that feels better and more motivating. Some of the things I cover in the episode include:

How taking measurements (instead of focusing on weight) can show real changes in body composition
The magic of progress pictures and how they help you see changes the scale can’t
Paying attention to how your clothes fit and, even more importantly, how you feel—because that matters too!

I also touch on how to track progress in the gym by looking at things like how much weight you’re lifting, your reps, and your RPE (rate of perceived exertion)—all great ways to see improvement without relying on numbers that can feel discouraging.

I think this episode will be a game-changer if you’ve been stuck or struggling with motivation, or if you’ve ever felt like the scale just isn’t telling the whole story.

I hope you enjoy it and find a fresh perspective on how to measure your progress in a way that’s both encouraging and sustainable.

-Rachel

Next Steps:

Join the FREE community of moms who strength train to lose weight HERE!

Want to lose weight with strength training? Get started HERE

86| Why You Can't Seem To Eat Enough Protein As a Busy Mom

Mon, 27 Jan 2025 00:00:00 -0600

Hey Momma!

As a busy mom, it’s easy to put yourself last on the priority list when there’s so much to manage. I remember there being times where I would wait sooo long to eat because I was trying to manage the kids and "get stuff done" that I would end up shaky and pilfering my kids leftover sandwich crusts for lunch...anyone else?? Not exactly a balanced meal😂

But if you’ve ever found yourself struggling to get enough protein throughout the day, you’re not alone. This is a common struggle for so many of us, and in the latest episode of my podcast, I dive into why it's so tough and, more importantly, what you can do about it.

Here are a few reasons why getting enough protein can feel like an uphill battle:

Lack of Time – Between busy schedules and family meals, it’s easy to rush through meals or skip them altogether, leading to fewer opportunities for high-protein foods. A little time spent reflecting on how you can prioritize meal prep could make a big difference.
Difficulty Planning High-Protein Meals – You don't think about protein when meal planning, or you don't know how to meal plan with a protein emphasis. But there are simple ways to streamline your process to plan high protein meals (and save time too!) I teach how to do this in my Fit Lifestyle In a Box Program.
Not Knowing What’s Actually High in Protein – It’s not always obvious which foods are truly protein-rich (and here's a hint-peanut butter isn't one of them!) There are some simple swaps and tips that can make it easier to pack your meals with the nutrition your body needs.

Want to know how to overcome these challenges and start eating more protein without feeling overwhelmed? Be sure to listen to the full episode, where I’ll share some practical steps to make protein a regular part of your day.

Want to strength train to lose weight? Get started here.

Want a free community of moms who also want to take care of their bodies well? Join here.

85| Use Habit Stacking To Make Time For The Gym-With Habit Stacking Coach Jess Przulj

Mon, 20 Jan 2025 00:00:00 -0600

I have got such a treat for you! In this episode I'm talking with habit stacking expert and mom of 3, Jess Przulj.

In this episode, she teaches us how habit stacking your routines can help you create the time you need to accomplish your goals.

Curious about habit stacking? Jess is sharing her FREE 3 day Habit Stacking Declutter Plan with us! Snag that HERE.

Click below to connect with her!

https://jessprzulj.com/

Strong Moms Bootcamp Day 2 Replay!!

Thu, 16 Jan 2025 00:00:00 -0600

Missed the bootcamp this week??

I've got you! I'm sharing the replay of the bootcamp here on the podcast so you can take advantage of all the great information in here about strength training to lose weight.

Plus, I'm introducing my all new strength training program: Fit Lifestyle In a Box. This 12 week lifestyle creation program helps you craft the fit, healthy lifestyle you want with the foundation of strength training.

If you are tired of being stuck in a rut with your health and fitness, start here!

-Rachel

Strong Moms Bootcamp Day 1 Replay!!

Wed, 15 Jan 2025 09:50:21 -0600

Did you miss the bootcamp this week?

No worries, because I'm sharing all the training with you here on the podcast!

You will also hear me talk about my brand new strength training program...and guess what?? It's on sale for 20% off until midnight on January 19th!

It will NEVER be this price again. You can check it out here: Fit Lifestyle In a Box Program

This offer ends SUNDAY January 19, so hurry and snag it now!

Rachel

84| Safe Strength Training: 2 Truths About Weight Lifting And Injury

Mon, 13 Jan 2025 00:00:00 -0600

Are you hesitant about strength training because you’re worried it’s unsafe? Think again!

In this episode, I’m busting common myths and sharing why strength training can actually be a safe and effective way to lose weight. From the right form to smart progressions, I’ll show you how to lift confidently and avoid injury.

I’m also diving into why NOT strength training could be even riskier, especially as we age.

Listen now, and get the confidence to start strength training today!

-Rachel

Check out my new program, Fit Lifestyle In a Box for a way to create a new, healthy lifestyle this year!

Ready To REALLY Make Lifestyle Change?

Wed, 08 Jan 2025 00:00:00 -0600

Learn how to create that healthy lifestyle you want. Register for the Strong Moms Bootcamp HERE!

83| Don't Have Time For The Gym? Here's The REAL Problem

Mon, 06 Jan 2025 00:00:00 -0600

In this episode, I'm taking a dive deep into the REAL reasons why exercise often takes a backseat in our lives and how you can reclaim your time for the gym.

From societal pressures and mom guilt to the tough reality of not prioritizing exercise, I’ll give you the tools to take control. Plus, discover how learning to say "no" and aligning your values with your actions can make exercise a non-negotiable part of your routine. Ready to make the gym a priority so you can lose the weight you want? Tune in now and find out how!

-Rachel

P.S. Don't forget to sign up for the Strong Moms Bootcamp! Register here.

82| How To Lose Weight By Setting The Right Goals

Mon, 30 Dec 2024 00:00:00 -0600

Hey Mamma!

In this episode, we're diving into the secret to achieving your weight loss goals. Forget willpower and resolutions-it's all about having a clear plan.

We will break down how your desires shape your goals, why habits are the key to success, and how to create a roadmap that actually gets you where you want to go. Grab a pen and paper because we are going to work through this together, step-by-step.

-Rachel

Don't forget to register for the bootcamp Jan 13 & 14! Sign up here: Strong Moms Bootcamp

81| Prioritizing Protein Over Christmas Week: A Simple Plan

Mon, 23 Dec 2024 00:00:00 -0600

Christmas is almost here, but that doesn't mean your protein goals have to take a backseat! In this episode, I'll walk you through a simple, actionable plan to keep your protein goals on track during this high-carb, high-fat food-filled season. From protein shakes to being the "protein person" at every event, you'll learn how to prioritize your protein intake without sacrificing fun. Listen now for all the details!

-Rachel

P.S. Don't forget to register for the Strong Moms Bootcamp Jan 13&14! Register below.

Strong Moms Bootcamp Registration

80| Struggling With Consistency Over The Holidays? One Key Skill You May Be Missing

Mon, 16 Dec 2024 00:00:00 -0600

Staying consistent with eating healthy and strength training can be HARD...basically the entire month of December!

In today's episode, I'm sharing a key skill that is critical to staying consistent over the holidays.

Enjoy!

-Rachel

Bootcamp Registration HERE

Bootcamp Registration Here

79| 3 Strategies To Stay Motivated To Strength Train Over The Holidays

Mon, 09 Dec 2024 00:00:00 -0600

Hey Mamma!

I wanted to share some thoughts on how to stay motivated to go to the gym and strength train during the holiday season, when it’s easy to feel overwhelmed and tempted to skip workouts. I get it-I've been there too!

Staying motivated during the holidays can be tough with busy schedules, cold weather, and a natural desire for comfort. It’s normal to feel like skipping the gym.

In today's episode, I share 3 ways to get yourself motivated to stay consistent with exercise this holiday season.

-Rachel

Free Strength Training for Beginners Workout Template

78| Growing Muscle 101: The Step-By-Step Tutorial To Get Results By Strength Training

Mon, 02 Dec 2024 00:00:00 -0600

I've done some form of exercise most of my life, and I remember lifting weights here and there when I was younger.

You know, grab some dumbbells and do some bicep curls, or head over to a machine or 2 and do some sets.

But I never really got stronger or noticed my muscles grew....at all.

Fast forward a decade or so, and now I know why😂.

I wasn't using a key, foundational principal of muscle growth that's based on biology.

This principal is called progressive overload.

It's a way of strength training that constantly challenges your muscles to grow.

No challenge=no growth.

Today's episode is a dive into progressive overload, and a step-by-step guide to help you use it in your workout routine, so you can grow those muscles!😊

-Rachel

P.S. If you want a chance to hang out with me and a bunch of other women who are passionate about living stronger and healthier, head over to my free Facebook Community!

77| 5 Ways To Eat Strategically This Thanksgiving And Not Derail Your Goals To Lose Weight

Mon, 25 Nov 2024 00:00:00 -0600

Hey!

It's the Monday before Thanksgiving, which probably means you're doing some kind of Thanksgiving food prep right now!

Pause that a second, and I want you to take some time to prepare YOURSELF for Thanksgiving.

This holiday can be really hard, because its basically culturally expected that you will overeat this day...and even the whole week.

But it doesn't have to be like that. In today's episode, I'm sharing 5 ways you can be strategic in how you eat, so you don't derail your weight loss goals.

I know you really, really want to get the weight off, so listen to this episode and incorporate a few of these strategies so you feel good even after Thanksgiving.

-Rachel

Simple Guide For Fat Loss

Facebook Community

76| Dreaming Of Weight Loss? Why More Cardio Isn't The Answer And What To Do Instead

Mon, 18 Nov 2024 00:00:00 -0600

When I was in college, I got into distance running with my roommate. I had always struggled with carrying my extra fat around my midsection, and when I started training, I remember thinking I would be soooo skinny after I finished the half-marathon I signed up for.

Before the race, one of my high school friends I hadn't seen in years called me up and we were chatting about the race. I'll never forget when she asked me if I was "super skinny" now with all that running.

Hmmmm. I realized I looked the same as I always had.

Now, it's not all about looks of course, but if you want the fat off your midsection, you want your program to be effective, right? And mine clearly wasn't.

Ironically, that didn't make me question cardio for weight loss...at that point.

And I'm not against cardio at all, but I do think by itself it isn't the solution to losing fat.

I explain why in today's episode, so click below to listen😊

-Rachel

Free Workout Template

75| Struggling To Eat Enough Protein? 3 Ways To Eat More Protein As A Busy Mom

Mon, 11 Nov 2024 00:00:00 -0600

Getting enough protein for weight loss and strength training can be a CHALLENGE! Especially if you are a busy mom and just plain eating meals can be a struggle.

I get it-I remember juggling multiple babies and toddlers at once and there being times when my kids scraps were what I ended up eating. Much less a good source of protein!

Even if you aren't in that boat right now, getting enough protein can still be a struggle-especially if you are strength training for fat loss.

Realistically, a good starting point for most women is about 100 grams per day of protein, but this can seem impossible to achieve.

In today's podcast episode, I share 3 strategies that I use to meet my protein goals (which is about 130-150 grams of protein per day).

Today's episode goes into detail about these 3 tips, and I hope that these help you meet your protein goals!

Enjoy!

-Rachel

Simple Guide To Fat Loss Without Counting Calories

P.S. Struggling to put everything you are learning about strength training and nutrition together? Consider working with me. You can set up a discovery call here to chat with me about how I can help you.😊

74| Core Confidence: How to Rebuild Your Strength After Baby with expert Dr. Jena Bradley

Wed, 06 Nov 2024 00:00:00 -0600

Most of us that have ever had a baby notice that we still have a tummy even after delivery.....sometimes a long time after delivery. Some of that is extra fat of course, but some of it is actually a sign of a weak core!

And that's what we are talking about on today's podcast episode. In today's BONUS episode, I'm interviewing Dr. Jena Bradley, host of The Fit Postpartum Mom Podcast, mom of four, and a Physical Therapist with a passion for helping women lose the "mom pooch" and strengthen their core.

Dr. Jenna helps moms feel empowered to live that "fit mom" lifestyle easily amongst the chaos of motherhood so they feel strong and confident in their own skin.

In this episode we talk about why moms get a "pooch", why core strength is so important (especially for strength training), and where to get started with strengthening you core.

Listen to the episode now!

-Rachel

P.S. Want more resources for improving your core strength? Dr. Jena has some free resources to share:

Watch Postpartum Abs 101: How To Safely Start Postpartum Ab Exercises in Less than 2 Minutes A Day https://livecorestrong.com/class

Get started with Dr. Jena’s 30-day postpartum ab workout challenge

https://livecorestrong.com/postpartum-ab-challenge/

I Finally Did It!!!

Tue, 05 Nov 2024 11:27:31 -0600

I've been saying for a looong time that I was going to start a Facebook community for us...well, I finally did it!

I want to invite you to join the Strength Training & Weight Loss for Moms Community!

I love podcasting, but I also really want to be able to interact with YOU. This group gives us a perfect way to do that!

And, to start us off, I'm also inviting you to join me in a 7 day protein challenge!

Most of us struggle to eat enough protein, so this challenge will encourage all of us to eat more protein.

The challenge will start THIS FRIDAY, November 8.

And...the most engaged member will win a prize!🙌🏻🙌🏻🙌🏻

Challenge details will be in the group😊

Click here to join: https://www.facebook.com/groups/strengthtrainingformoms

-Rachel

73| How To Transition From A Season Of Fat Loss To A Season Of Muscle Gain

Mon, 04 Nov 2024 00:00:00 -0600

Ever been curious about doing a season of muscle gain?

If you are confused right now, let me introduce you to "the seasons". I talk about them a lot on the podcast.

I take a seasonal approach to fitness. This means that I'm not aimlessly dieting until I reach some illusive end goal...I have different goals for different seasons of my life and my workouts and eating plan flow between these seasons.

I do this because I've realized that having shorter term seasons helps me achieve my goals. Who wants to eat in a calorie deficit forever? Not me!

So here's a run down on the seasons (I go into detail inside the podcast episode):

Fat loss. This is where your primary intention is to lose fat. For this season you eat in a calorie deficit.
Maintenance. This season can have a few different intentions that I discuss in the episode. For this season you eat at maintenance.
Muscle gain. This is where your primary intention is to gain muscle. For this season you eat in a calorie surplus.

Intrigued by this? Wondering if you are ready to enter a season of muscle gain?

Listen to the episode to find out!

-Rachel

P.S. If you want to start a season of fat loss by working with me, you can set up a discovery call here to chat with me about how I can help you.😊

72| Live Coaching: Lacking Energy And Motivation? Resetting After Your Week Didn't Go As Planned

Mon, 28 Oct 2024 00:00:00 -0500

We all know that despite our best efforts, sometimes our week derails and we don't meet our fitness goals.

We miss a workout (or 3!), we eat off plan or emotionally eat, and just plain have an "off" week.

When that happens (notice I said when, not if), you usually have 2 choices:

Give up, let it snowball and let your feelings control your actions; or
Have your moment, then get up and move forward.

One of the best ways to get better at being consistent is to "fail forward".

Acknowledge that failure is part of the process, and practice getting up and back on track. It's skill you learn, and you have to practice.

Did you struggle this week? Listen to this episode and I hope it encourages you to fail forward. 😊

-Rachel

Want to get started losing weight? Start here.

71| Sick Of Trying New Diets? Instead, Try These Proven Tips To Finally Lose Weight

Mon, 21 Oct 2024 00:00:00 -0500

Hey Mamma!

Can I tell you something?

You don't have to follow a new diet to lose weight.

You don't have to cut out food groups, only eat at certain times, or demonize certain foods.

I was so tired of trying the newest diet craze-you know what I'm talking about, it could be keto, carnivore, paleo-and trying for a few months only to realize it doesn't work with my life and end up back to square one, only a few pounds heavier and extra discouraged.

Anyone else been there? 🙋🏻‍♀️🙋🏻‍♀️🙋🏻‍♀️

So here's what I'm suggesting instead.

(Side note-none of this is revolutionary. Because often, the simplest answer is the best, but it doesn't make it easy).

These are simple, science based tips that, if implemented well, will help you lose fat.

You ready?

In today's podcast episode, I'm sharing 4 ways to lose weight if you are tired of doing all the things and none of them are working.

Just start here.

Step 1: Prioritize and Organize. You MUST get your priorities straight. This is the number one thing people miss. I'm not just talking about "just do your workout" here. Listen to the podcast episode for more details.

Step 2: Strength train twice a week. This is a great starting point, and where most of my clients start. If you need help with this, check out my free Strength Training Template for Beginners to help you get started.

Step 3: Eat 1-2 cups of veggies at lunch and dinner. I know, I know, its almost too easy, but do you eat this many veggies? There's lots of reasons why this helps that I cover in the podcast episode.

Step 4: Eat more protein. Another easy one that people miss. There's also several reasons why this specifically helps with weight loss that you can learn in the episode-in addition to a practical starting point for you.

So there you have it. This is a fantastic starting point for beginners, and when you are tempted to try the next fad diet that promises the answer to all your problems, why not give this a try for a month instead?

Let me know if you do, and listen to the podcast episode for all the details on these steps!

-Rachel

P.S. Ready to cut to the chase and get started? Join my 1:1 coaching program to get where you want to be without having to figure it all out on your own. You can set up a discovery call here to chat with me about how I can help you.😊

70| Live Coaching Expectations As You Lose Weight & How To Tell If You Are Being Successful

Mon, 14 Oct 2024 00:00:00 -0500

Listen in on this really insightful conversation I have with one of my coaching clients, Annette.

She is new to my program and we discuss what is realistic for her in terms of inches lost and weight loss, plus other measures of success.

Enjoy!

-Rachel

Want to get started? Here's a FREE workout plan.

Want results faster? Start here.

69| 3 Hacks To Adapt Your Favorite Meals Into Healthy Recipes That Will Help You Lose Weight

Mon, 07 Oct 2024 00:00:00 -0500

No one likes to eat boring food, am I right?

What if I told you there were some simple ways you could adapt your favorite meals to make them healthier?

So that you could actually eat food you LIKED while losing weight? 🤯🤯🤯

Well friend, today's your lucky day because that's EXACTLY what I'm talking about on the podcast today!!!

In today's episode, I'm sharing 3 hacks that you can use right now to adapt your recipes to make them work FOR you to reach your goals.

....because we all want to eat delicious food and still reach our fitness goals.

You can listen to the episode to hear these 3 hacks.

ALSO.....I have some exciting news!

I am starting a Facebook community for us.

I LOVE podcasting but it's a bit...one-sided. I want to interact with you more, so we can share recipes, I can show you videos of things I'm talking about on the podcast, and we can have a space where we can push each other onward.

So stay tuned for that, I'll send an email out when the group is open and ready for members😊.

-Rachel

FREE Strength Training Plan

Lose Weight Faster

68| 5 Truths About Meal Planning & Why Your Eating Plan Isn't Working

Mon, 30 Sep 2024 00:00:00 -0500

Hey Mamma!

I remember a time when I used to plan meals on the fly. I distinctly remember sitting at a stoplight after work on my way to the store, trying to make my grocery list.

Read that again:

At a stoplight.

On the way to the store.

🤦🏻‍♀️🤦🏻‍♀️🤦🏻‍♀️

So...no judgment from me if you aren't fully on top of your meal planning game!!

While we want to have our meals planned, we also want them to be effective.

To actually work for us.

Effective meal planning moves the needle nutritionally to help us reach our weight loss goals while being able to feed our families.

For it to do that, we have to understand some foundational truths about meal planning. I talk about them in detail in today's episode:

Effective meal planning requires:

Priority & Intention
A System
Strategy
Awareness
Practice

When there's a breakdown in any of these key areas, the results are usually lack of consistency with the eating plan which leads to....lack of results.

So honing in on these areas and refining your meal planning can really help you get results!

How is your meal planning going? Is it effective? Is it moving the needle in the direction you want with your physical goals?

If yes...wonderful!!!

If no....do you want some help?

In my 12 week one-on-one coaching program, I can help you with meal planning (& your workouts as well!).

In my program, I teach my students how to create a recipe system, how to design their meal plans with their nutritional goals in mind, and I work with them on this in a hands on way.

Imagine having a Registered Dietitian review your meal plans every week and help you tweak things!

Imagine how much time you'd save by having me help you reach your goals versus trying to duct-tape something together yourself with no support!

I want to invite you to work with me in my coaching program. You CAN do this, but you can get there much faster with my help.

What do you say to letting me help you?

Book a discovery call today by clicking below to find out how I can help you reach your fat loss goals😊.

-Rachel

Book Discovery Call HERE

67| Frustrated With Not Losing Weight? My Simple Workout Method Can Help

Wed, 25 Sep 2024 00:00:00 -0500

There's nothing worse than walking in the gym and drawing a blank. You know you need to exercise to lose weight but you don't know what exercises you need to do.

Cue the Googling random workouts while standing around pretending to be stretching...has anyone else done that too?!?

Be frustrated no longer, because in today's episode I teach you my simple 5 step workout method that has gotten myself and my clients amazing results.

Oh, and you can download it for FREE here.

Enjoy!

-Rachel

Want to lose weight faster? Click here to find out about working with me.

66| 4 Ways To Shrink Your Belly Fat

Mon, 23 Sep 2024 00:00:00 -0500

Most of us moms want a smaller, flatter stomach, am I right?? Getting there can be challenging though.

Before I started strength training, I struggled to lose fat in my belly and would just lose weight in my legs and butt...NOT ok!

Thankfully, I've learned a ton since then, and I'm ready to share it with you! Today's podcast episode dives into 4 practical ways you can lose weight so you can start to shrink that belly fat!

Enjoy!

-Rachel

Want to get started losing weight? Start here.

Want weight loss faster? Click here.

65| 5 Meal Planning Hacks To Get More Variety In Your Meals For Busy Moms

Wed, 18 Sep 2024 00:00:00 -0500

In a meal rut? Eating the same things over and over again? This episode is for you if you are looking for more variety in your meals.

Because nothing makes you want to give up on your weight loss plan faster than eating plain, boring food, am I right?

I hope this helps!

-Rachel

Want to lose weight? Start here.

Want results faster? Click here.

64| You Don't Have To End Up Like Your Mom

Mon, 16 Sep 2024 00:00:00 -0500

We all love our moms, but that doesn't necessarily mean we want to end up with their health struggles. If you have a mom who's struggling with the effects of a lifetime of not exercising and eating right, then this episode is for you.

Genetics play a role, but it IS POSSIBLE to lose weight even if you have "bad genes" and a slow metabolism. I hope this episode encourages you!

-Rachel

Want to start losing weight? Start here.

Want weight loss faster? Click here.

63| 3 Tips For Preventing Overwhelm When Starting A New Weight Loss Program

Wed, 11 Sep 2024 00:00:00 -0500

Starting to to lose weight can be overwhelming, am I right??

What if it didn't have to be?

In today's episode, I share 3 tips for preventing overwhelm when starting a new weight loss program.

Enjoy!

-Rachel

Want to start losing weight? Start here.

Want results faster? Start here.

62| Weight Loss Success Story: How To Make Time For The Gym When You Work Full-Time

Mon, 09 Sep 2024 00:00:00 -0500

I've got a treat for you today.

Today's episode is an interview with one of my AMAZING clients, Kelly. Kelly just started working with me about 12 weeks ago, and she has had incredible results even in that short amount of time.

And she works full-time in a demanding career! Listen to hear how she does it, plus all the juicy details like how much weight she's lost, how many inches and how much she can lift now!

Enjoy!

-Rachel

Want to get started losing fat? Start here.

Want to get results faster? Start here.

61| How Much Protein Do I Need For Weight Loss and Strength Gain?

Wed, 04 Sep 2024 00:00:00 -0500

One of the biggest questions I get as a strength training dietitian is "How much protein should I be eating?"; either for weight loss or to get stronger?

Every wondered that?

Wonder no more, because in this episode I break it down for you in a way that's simple for beginners.

Enjoy!

-Rachel

Want to get started? Start here.

Want results faster? Start here.

60| Calorie Tracking Vs Intuitive Eating: Which Is Better For Weight Loss?

Mon, 02 Sep 2024 00:00:00 -0500

Have you ever wondered if you should track your calories or if you should just eat intuitively? Today's episode is all about how to figure out which is a better approach for you.

Enjoy!

-Rachel

Want to get started with fat loss?

Want results faster? Start here.

59| 3 Simple Ways To Burn More Fat Throughout The Day Without Going To The Gym

Wed, 28 Aug 2024 00:00:00 -0500

If you want to lose weight, then you want to burn more fat throughout the day, right? In today's episode I give you 3 practical strategies to increase your calorie burn through the day that DON'T involve going to the gym.

Enjoy!

-Rachel

Here's how to get started losing fat and gaining muscle.

Want results faster? Start here.

58| How To Make Time For The Gym In 4 Simple Steps

Mon, 26 Aug 2024 00:00:00 -0500

Feeling like you don't have time for the gym? Like there's no way for you to lose weight, lose fat, and get stronger without the gym, but you just can't make it there?

Today I'm going to show you how you can get time for 2 gym sessions a week.

Enjoy!

-Rachel

Want to get started losing weight? Click here.

Want results faster? Click here.

57| 4 Things That Keep You From Getting Results

Wed, 21 Aug 2024 00:00:00 -0500

We all want results, right? Weight loss? Fat Loss? Muscle gain? But there's a few things that can stand in our way if we let them.

Listen to this episode and make sure you aren't falling victim to one of these 4 things that will sabotage your results.

-Rachel

Want to know how to get started? Click here.

Want results faster? Click here.

56| All The Details! My Weight Loss through Strength Training Story

Mon, 19 Aug 2024 00:00:00 -0500

Join me today as I share the details of my weight loss through strength training story.

I truly hope that this encourages you. If you are at a crossroads and aren't sure that you can change, just know that change is possible FOR YOU.

Enjoy!

-Rachel

Want to move towards change? Start here.

Want to fast-track your success? Start here.

55| My Go-To Upper Body Exercises For Strength And Tone

Wed, 14 Aug 2024 00:00:00 -0500

Who would say no to a firm, toned upper body? In this episode I give you my favorite upper body exercises that have helped my upper body look better as well as function better. You're going to love this one!

Enjoy!

-Rachel

Want to start losing weight with strength training? Start here.

Want to fast-track your efforts? Start here.

54| Live Coaching: Almost 10 Pounds Of Fat Off In 8 Weeks And A Plan For More

Mon, 12 Aug 2024 00:00:00 -0500

Today's episode is super juicy-I'm taking you behind the scenes inside on of my coaching sessions.

When I first was trying to figure out how to strength train for fat loss, there was a lot of trial and error. I definitely remember a few months of frustration in there.

But I remember so clearly when it started working.

I figured it out, and it felt amazing. It was working!

I was actually losing fat and getting stronger! 💪

Today's podcast episode features a conversation with one of my clients who's experiencing what I experienced: It's working!

Kelly has been working so hard during my program and she's seeing the payoff-just shy of 10 lbs in 8 weeks at the time of recording (she's hit the "official" 10 lb mark now).

And, since her strength training and nutrition are on track, we know that her weight loss represents 10 lbs of FAT she's lost, not muscle AND fat.

It's working!!💪

Listen in on our conversation as we discuss how she's doing with meal planning, workouts, and some strategic planning for her weight loss in the future.

-Rachel

P.S. It took me some trial and error to start to get results. If you want results faster, work with me. You can set up a discovery call here to chat with me about how I can help you.😊

Lose Weight and Get Stronger

53| The Secret To Getting Visible Abs

Wed, 07 Aug 2024 00:00:00 -0500

Today's topic is a juicy one, what's the secret to getting visible abs? Is it crunches? Planks? Standing side-twists?

Today I'm sharing the secret to seeing that six-pack, but it may not be what you think.

Enjoy!

-Rachel

Next Steps:

Free Guide To Fat Loss

Work With Me

52| Back To School Series Part 2: 3 Tips To Stay Consistent With Meal Planning When Transitioning Back To School

Mon, 05 Aug 2024 00:00:00 -0500

August is here, and if you're a mom, this means it's time to get ready to transition back to school!

One of the first things that usually goes when we are going through the chaos of a big family transition is healthy meals. Things run behind, we didn't plan, and next thing you know you're picking up fast food...again.

What if you had a strategy for having healthy meals even in the chaos of back to school?

Today's episode is all about how you can stay consistent with planning healthy meals (which helps you reach your weight loss goals) even in the chaos of the back-to-school season.

Enjoy!

-Rachel

Next Steps:

Free Resources

51| Back To School Series Part 1: 3 Tips To Stay Consistent With Exercise When Transitioning Your Family Back To School

Wed, 31 Jul 2024 05:47:00 -0500

August is almost upon us, and if you have kids that means life will be in flux for a few weeks as you transition back to school!

How do you stay consistent with exercise to keep up with weight loss during this time?

I give you 3 practical ways to stay consistent with exercise even when life is in a transitional period-and this doesn't only apply to moms and back to school! These 3 tips apply to any period of transition.

Enjoy!

-Rachel

Next Steps:

Book a discovery call to get started losing weight

Free Resources

50| One Mental Habit That You Need To Get Rid Of NOW

Mon, 29 Jul 2024 00:00:00 -0500

This episode talks about a super common negative mental habit that most people struggle with...especially at the gym. What we believe directly impacts our results, so listen to this episode so you can retrain your brain to avoid this pitfall!

Enjoy!

-Rachel

Next Steps:

Ready to start losing weight and fat? Get stronger? Start here.

49| Don't Know What's Dinner? How I Consistently Structure Healthy Dinners For Weight Loss

Wed, 24 Jul 2024 00:00:00 -0500

What's for dinner??? If you don't know the answer to this question, then you need to listen to this episode. Today I discuss meal planning vs meal structuring, and how I translate my nutrition goals onto my plate for dinner to meet my weight loss goals.

Enjoy!

-Rachel

Next steps:

Get started losing weight: https://calendly.com/racheleffectivefitness/discovery-call?month=2024-07

48| Help! I'm Scared To Go Into The Weights Section Of My Gym

Mon, 22 Jul 2024 00:00:00 -0500

Have you ever felt like the odd (wo)man out in the weights section of your gym? Me too! In this episode I share 6 tips to help you overcome intimidation of the weights section and walk with confidence into that space.

Enjoy!

-Rachel

Next Steps:

Free Resources-Strength Training Template

Get Results Faster

47| Glute Activation Exercises: Grow Those Glutes!

Wed, 17 Jul 2024 00:00:00 -0500

Strong glutes are important for a strong body, and none of us will complain about a perky peach in the back either, am I right??

Unfortunately, sometimes we struggle to actually feel our glutes when we exercise. This episode teaches you what you can do to activate those glutes so you feel the burn every time you exercise them.

Enjoy!

-Rachel

Show notes:

Ankle-banded monster walks

Banded Side-Steps

Next steps:

Free resources

Ready to get results? Reach out to work with me.

46| The Weight Loss And Faith Connection

Mon, 15 Jul 2024 00:00:00 -0500

This episode is going to be a little different than my normal practical/hands-on episode. But I felt it was important to share.

Today I'm diving into the connection between our faith and weight loss.

I hope you enjoy!

-Rachel

Show notes:

https://www.amazon.com/Ill-Start-Again-Monday-Satisfaction/dp/0785232486/ref=asc_df_0785232486/?tag=hyprod-20&linkCode=df0&hvadid=693420791968&hvpos=&hvnetw=g&hvrand=6933124657673646713&hvpone=&hvptwo=&hvqmt=&hvdev=c&hvdvcmdl=&hvlocint=&hvlocphy=9030541&hvtargid=pla-1571879296685&psc=1&mcid=47cd71f58ffc368ba406f7627a626287&gad_source=1

45| One Weight Loss Sabotaging Habit That Derails Moms

Wed, 10 Jul 2024 00:00:00 -0500

Today's episode is especially relevant for moms! Today I'm discussing the sneaky habit of nibbling while cooking, cleaning up the kitchen, or just plain eating off your kid's plate.

Anyone else out there struggle with this???

This habit can actually have a big impact on your weight loss goals, and today I give strategies on how to address it.

You aren't going to want to miss this, listen now!

-Rachel

Next steps: https://www.effectivefitnessforwomen.com/work-with-me

https://www.effectivefitnessforwomen.com/work-with-me

44| Three Ways Strength Training For Weight Loss Has Grown My Confidence

Mon, 08 Jul 2024 00:00:00 -0500

One of the side-effects of strength training for weight loss is...growing in confidence!

Listen to these 3 HUGE ways strength training has grown my confidence level now.

Enjoy!

-Rachel

Next Steps:

FREE 5 Step Beginner Strength Training Template: https://www.effectivefitnessforwomen.com/free-resources

Ready to get serious about strength training for fat loss? Book a discovery call with me today: https://calendly.com/racheleffectivefitness/discovery-call?month=2024-06

43| 5 Steps To FINALLY Get Consistent With Exercise

Wed, 03 Jul 2024 00:00:00 -0500

Are you tired of making a plan to hit the gym to meet your weight loss and fat loss goals, and then life happens and derails it all?

Wish you could FINALLY be consistent with exercise?

If so, this episode is for you. I give you 5 practical steps to learn how to finally be consistent with exercise, and you're going to want to take notes!

Enjoy!

-Rachel

Next Steps:

Free Exercise and Nutrition Guide: https://www.effectivefitnessforwomen.com/free-resources

Ready to get serious? Book a discovery call: https://calendly.com/racheleffectivefitness/discovery-call?month=2024-06

42| Do The Squat: Why You Need This Challenging Lift To Help You Lose Weight And Gain Functionality

Mon, 01 Jul 2024 00:00:00 -0500

Are you intimidated to try out the squat in your workout? Today's episode is all about why you need to be including the squat in your routine for weight loss and functionality. At the end of this episode you'll be able to confidently able to add squats into your routine!

I hope you enjoy!

Want a realistic, effective way to lose fat and get stronger? Click below!

Show Notes:

Skater Squats: https://www.youtube.com/watch?v=YO-247pOeIc&t=44s

41| Can't I just use bodyweight exercises to gain muscle?

Wed, 26 Jun 2024 00:00:00 -0500

This is a juicy episode where I answer the question:

Can't I just use bodyweight exercises to gain muscle?

It's a great question! Listen now to find out why you may or may not want to use bodyweight training for muscle gain.

Enjoy!

-Rachel

https://www.effectivefitnessforwomen.com/work-with-me

40| My Favorite Go-To Supplements to Support my Fat Loss and Muscle Gain Goals

Mon, 24 Jun 2024 00:00:00 -0500

Supplements can be so confusing! I'm doing the hard work for you today and sharing exactly what I take to support my fat loss and muscle gain goals. In this episode I'm sharing what I take and which brands I love.

I hope this is helpful to you!

-Rachel

Want a no-nonsense, practical approach to weight loss? Then you need to work with me. Click this link to find out more about working with me.

39| Don't Have Time For A Healthy Lifestyle? How A Mom Of 6 Manages It

Wed, 19 Jun 2024 00:00:00 -0500

Today's episode is going to be a personal one. One of the foundational pieces of my fat loss and weight loss success has been my ability to structure my life to support my goals. Today I'm sharing 4 things I do to help support my fat loss and muscle gain goals, and a behind-the-scenes look into a typical day for me with 6 kids.

I hope this encourages you that you can also make time for a healthy lifestyle, you just have to have the right structures to support it!

-Rachel

Next steps:

Free workout and nutrition plan? https://www.effectivefitnessforwomen.com/free-resources

Want coaching? https://www.effectivefitnessforwomen.com/work-with-me

38| Help! I Crave Sweets And It's Derailing My Fat Loss

Mon, 17 Jun 2024 00:00:00 -0500

Sweet cravings can be soooo hard to deal with. In this episode I give you 3 simple steps for handling sweet cravings so you can have a plan when they hit. Cravings don't have to derail your weight loss or fat loss efforts!

I hope you enjoy this!

-Rachel

Next Steps:

https://www.effectivefitnessforwomen.com/work-with-me

37| Grow That Booty! 5 Practical Tips for Glute Growth

Wed, 12 Jun 2024 00:00:00 -0500

This episode is all about how to grow your booty!

We talk about why strengthening and growing your glutes is important health-wise, and also 5 practical strategies to help you grow your glutes.

Enjoy!

-Rachel

Show Notes:

https://www.effectivefitnessforwomen.com/work-with-me

Sumo deadlift form video:

https://www.google.com/search?q=sumo+deadlift+form&oq=Sumo+&gs_lcrp=EgZjaHJvbWUqDggAEEUYJxg7GIAEGIoFMg4IABBFGCcYOxiABBiKBTIQCAEQLhivARjHARixAxiABDIGCAIQRRg5MgYIAxAjGCcyDAgEEAAYChixAxiABDIKCAUQABixAxiABDIKCAYQABixAxiABDITCAcQLhiDARjHARixAxjRAxiABDIHCAgQABiPAjIHCAkQABiPAtIBCDEzODNqMGo3qAIAsAIA&sourceid=chrome&ie=UTF-8#kpvalbx=_AeFEZsLTLdjTp84P6-uuiAg_28

36| Why Strength Training For Fat Loss Won't Make You Look Bulky

Mon, 10 Jun 2024 00:00:00 -0500

One of the things I commonly hear from women is that they are scared to strength train because they don't want to look "bulky".

Are you worried about that too?

Listen to this episode where I share why strength training for fat loss WON'T make you look bulky.

Enjoy!

-Rachel

Next Steps:

https://www.effectivefitnessforwomen.com/work-with-me

https://www.effectivefitnessforwomen.com/work-with-me

35| Losing 10 Pounds Of Fat In 3 Months With Sustainable Habits: Client Success Story

Wed, 05 Jun 2024 00:00:00 -0500

You are going to love this open and honest interview I did with one of my AMAZING coaching clients, Neisha. We discuss how she was able to lose 10 lbs of fat in 3 months and how she is confident she will be able to continue on her fat loss journey because the changes we made will work with her life long-term.

Listen now to see how she did it!

-Rachel

Next Steps:

34| What's the deal with Macros? Can they help you gain muscle or lose weight?

Mon, 03 Jun 2024 00:00:00 -0500

Today's episode is all about macros:

What are they?

How do you track them?

Can they help you with weight loss, fat loss, or muscle gain?

Listen now to find how tracking macros may or may not work for you.

Hope you enjoy!

-Rachel

Show notes: