Claim OwnershipEffective Weight Loss for Moms | Workout Routines, Lose Weight, Meal Planning, Healthy Habits, Fat Loss
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Do you feel like you should have this health thing figured out by now… but no one ever actually taught you how to do it in a way that fits your real life?
Are you tired of starting over every Monday? Trying to eat “clean,” squeeze in workouts, and then feeling like you failed when life gets crazy again?
You don't need to work harder. I believe that you struggle because you’ve just spent years putting everyone else first, and no one’s ever shown you how to take care of you.
Welcome to The Effective Weight Loss for Moms Podcast, where you’ll learn how to lose fat, build strength, and finally feel confident in your body through strength training, flexible nutrition, and consistency systems.
Hey, I’m Rachel. I'm a mom of 5, follower of Jesus, Registered Dietitian, and Certified Personal Trainer.
After my third baby, I felt stuck in a body that didn’t feel like mine. I tried all the things, like eating less, doing endless cardio, intermittent fasting, and still felt frustrated and defeated.
Once I learned how to fuel my body instead of punish it, and trained smarter (not longer), everything changed. I got stronger, lost fat, and found confidence I hadn’t felt in years.
Now, I help other moms do the same. Because guess what? If you were never taught how to build a healthy lifestyle that lasts, it's not going to be natural for you! I can be the one to show you how, so you can model this for your kids and break the cycle of inconsistency for good.
If you’re ready to finally be consistent, feel strong, and live healthy without guilt or overwhelm, this podcast is for you.
Grab your protein shake, take a deep breath, and let’s do this together.
-Rachel
Disclaimer: Your health is your responsibility. Always check with your doctor before starting a new diet or exercise regimen.
214 Episodes
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You're eating well, working out consistently, but the scale keeps climbing. Your body feels different. Your clothes don't fit. And you're wondering—am I doing something wrong, or is this just perimenopause?
In this episode, I'm sitting down with Monica McKitterick, Family Nurse Practitioner and founder of Impact Family Wellness, to talk about the real reasons hormonal weight gain happens in midlife—and what you can actually do about it.
We're covering HRT (the risks and benefits your doctor might not be telling you), GLP-1 medications for weight loss, thyroid issues that often get missed, and the truth about perimenopause and menopause weight gain. This is an honest, no-fluff conversation about what's happening in your body and the tools available to help.
If you're frustrated, confused, or just want straight answers about hormones and weight loss, this episode is for you.
Website: www.impactfamilywellness.com www.dpcformula.com
Facebook: https://www.facebook.com/impactfamilywellness/
Instagram: https://www.instagram.com/impactfamilywellness/
YouTube: www.youtube.com/@impactfamilywellnessllc4726
LinkedIn: https://www.linkedin.com/in/monicamckitterick/
https://www.linkedin.com/company/dpc-formula/
You've been crushing exercise classes 3-4x a week for months. You're sweating, you're sore, you're consistent. So why does your butt still look flat in jeans?
I'm sorry to have to tell you this, but variety keeps you entertained and repetition is what actually builds muscle. In this episode, I break down the science of progressive overload, why your glutes need challenging repeatable loading to grow, and exactly what to do instead for real strength training results and fat loss.
It's not sexy, but it works.
-Rachel
Ready to build a strong, functional body with a structured strength training program? Apply for Fat Loss Formula for Moms at effectivefitnessforwomen.com
Connect with me on IG
Book a free discovery call
Struggling with consistency around healthy eating?
In this episode, I break down the three real reasons you keep hitting the drive-through instead of eating what you know helps you feel strong and healthy - and none of them are about willpower.
If you're a busy mom who starts every week with good intentions but ends up relying on fast food by Friday, this is for you. Learn why your current approach to meal planning isn't working, how to break the default habit loop that keeps you stuck, and what self-sabotage actually looks like when you're trying to build healthy habits that lead to sustainable weight loss. Plus, discover the simple systems that make healthy eating the path of least resistance so you can finally stop the cycle of starting over every Monday.
Enjoy!
-Rachel
Next steps:
See what support from me looks like: Book a call here.
Standing at the pantry at 9am eating your kids' granola bars because you're starving again?
It's not willpower—it's protein!
In this episode, I'm breaking down exactly why that oatmeal and banana breakfast isn't cutting it and giving you 5 simple, high-protein breakfast ideas that will help you lose belly fat, build muscle, and finally have stable energy throughout the day.
If you're a mom struggling with consistency, low energy, and unwanted trips to the pantry, this episode will change how you fuel your body for strength training workouts and sustainable fat loss.
Enjoy!
-Rachel
Next Steps:
Chat with me about how my program works
Get your Protein Cheat Sheet
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
Think "just be consistent" is the answer to your fitness struggles?
Think again. In this episode, I'm breaking down why this advice is not only useless for moms, but actually harmful - and what actually creates the consistency you're craving.
We're talking about the real barriers keeping you from showing up for strength training workouts and healthy eating, why your context matters more than your willpower, and how to build healthy habits that support consistency.
If you're done feeling like a failure every time you can't "just do it," this one's for you.
Enjoy!
-Rachel
Next Steps: Book a call with me to chat about my program
The Fat Loss Formula for Moms
Ever feel like you can't think straight in your own home?
In this episode, I sit down with Emily McDermott a declutter coach and host of Moms Overcoming Overwhelm Podcast, to unpack the fascinating connection between physical clutter and mental overwhelm—and why this matters so much for busy moms trying to show up for their health goals.
We explore how clutter impacts your mental state, and she gives practical advice for where to start if the clutter just feels...overwhelming.
Emily's Transform Method
Podcast: https://momsovercomingoverwhelm.podbean.com/
Instagram: https://www.instagram.com/simplebyemmy/
Facebook group: https://www.facebook.com/groups/momsovercomingoverwhelm
Free resources: https://simplebyemmy.com/resources/
Missed a workout and suddenly you're convinced you've blown it? Sick kids and feel like you will never be able to be consistent with exercise?
In this episode, we're talking about why you spiral when your plan gets derailed and exactly what to do instead. You'll learn the 3-step protocol for getting back on track fast (not waiting until Monday), how to assess what actually happened so you can adjust instead of quit, and specific "if/then" plans for the most common mom derailments - sick kids, work chaos, exhaustion, and family events.
Next Steps:
Tired of the spiral? Book a discovery call here to see how I can help you
The Fat Loss Formula for Moms
You're right to be cautious about strength training - lifting incorrectly CAN hurt you. But staying on the sidelines because you're scared means missing out on building the strong, capable body you deserve.
In this episode, I'm walking you through the 5 mistakes I see beginners make that actually cause injuries - from going too heavy too soon (the ego trap), to not knowing the difference between good discomfort and bad pain, to skipping the core brace that protects your spine.
Because strength training isn't inherently dangerous - but it does require you to be intentional. And you deserve to build strength safely for years, not just weeks.
Enjoy!
-Rachel
Next steps: Book a free discovery call
Find out more about the Fat Loss Formula for Moms Coaching Program
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:
the Fat Loss Formula for Moms Program
Book a free discovery call to chat about my program
Beginner Strength Training Guide
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:
Book a Free Discovery Call
The Fat Loss Formula for Moms
The Ruthless Elimination of Hurry by John Mark Comer
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
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
It's early January. You're motivated. You're ready to eat better, work out consistently, and finally build healthy habits that stick. But if you're like most moms, you'll quit by February. Again.
In this episode, I'm not giving you another goal-setting pep talk. I'm not telling you to break your goals into smaller steps or write them down or set behavior-based goals. You already know how to set goals. You've done it a hundred times.
The problem isn't your goal-setting method. The problem is deeper.
As a mom of 5, I've figured out why healthy habits fail for most moms. And it has nothing to do with motivation, willpower, or discipline. It's about how you see yourself.
This episode is about the shift that changed everything for me. When you see yourself this way, your New Year's goals don't fail by February.
-Rachel
Next Steps:
The Fat Loss Formula for Moms Program
Book a Free Discovery Call to find out about the program
You're working hard, getting sweaty, and feeling exhausted—but are you actually getting stronger? If you're doing YouTube workouts, random social media classes, or group fitness without tracking progress, the answer is probably no.
In this episode, I break down the science of input, output, and variables—and why random workouts produce random results (or worse, no results). Your muscles need progressive overload and clear signals to adapt. Without measurement, you have no idea if what you're doing is working.
Stop guessing. Start winning. Learn how to build real strength gains as a busy mom.
-Rachel
Next steps:
Book a free discovery call
The Fat Loss Formula for Moms
This is such a great episode! Today I'm interviewing Bev Mazza, BSN, RN, NC-BC. Bev is a Registered Nurse and Board-Certified Nurse Coach who specializes in metabolic health for women in midlife. She works with women navigating prediabetes, insulin resistance, weight changes, and the hormonal shifts of perimenopause and menopause. Bev combines functional medicine, personalized nutrition, and CGM interpretation to help women get real answers about what's happening in their bodies.
If you are in midlife and struggling with blood sugar issues, this episode is a must-listen.
-Rachel
Connect with Bev:
@purelypresenthealth
hello@purelypresenthealth.com
https://purelypresenthealth.com
The Complete Prediabetes Checklist: 10 Steps to Lower Blood Sugar for Women in Perimenopause. These 10 steps are practical, proven, and designed to cut through the confusion and get you moving toward real results.
It's Christmas Eve, and guess what? One of the most valuable gifts you're giving your kids this Christmas has nothing to do with what's under the tree.
Let me explain: This fall didn't go as planned for me. Kid struggles, going into perimenopause early, and my fat loss goals? They didn't happen. I had to make the hard choice to take a break from weight loss to strengthen my metabolism. My body wasn't cooperating, the scale was going up, and I didn't feel like myself.
But I stayed consistent anyway. I kept working out even when I didn't want to. I kept showing up even when nothing seemed to be working.
And my kids were watching.
If you're in a season where weight loss isn't happening, where your body feels like it's working against you, where you're tired and frustrated and wondering what's the point—this episode is for you. Because what your kids are learning from you right now is more valuable than any number on the scale.
They're not learning from your fat loss results. They're learning from your consistency, your perseverance, and your attitude while you stick with it.
This Christmas Eve, I want you to see what they see: a mom who doesn't quit, who values herself enough to keep going, and who's teaching them what self-worth actually looks like.
Have a Merry Christmas!
-Rachel
Next Steps:
Protein Cheat Sheet
The Fat Loss Formula for Moms
I don't have time to work out with the kids home" is the #1 excuse I hear from moms—but what if I told you that's actually the PERFECT time to strength train? In this episode, I share 5 foundational strength training exercises that require minimal equipment, can be done in small spaces, and fit into the chaos of real mom life.
If you're a busy mom who wants to start strength training but feels like you don't have time, this episode is for you.
Enjoy!
-Rachel
Book a free call with me
Fat Loss Formula for Moms Coaching Program
Are you actually ready for a fat loss program, or are you setting yourself up for another failed weight loss attempt? In this episode, I break down the 5 critical signs that indicate you're truly ready to commit to a structured fat loss program—and what to do if you're not quite there yet.
Most moms jump into weight loss programs when they're motivated but not prepared. They invest time and money, only to quit when life gets hard. This episode will help you assess your true readiness so you can make sustainable progress instead of spinning your wheels.
If you've struggled with weight loss in the past, this episode will help you understand why, and how to set yourself up for success this time.
I hope you enjoy!
-Rachel
Book a call with me
The Fat Loss Formula for Moms
Most of us know we need to be eating enough protein, especially if we want to lose weight. But the thing we struggle with is how to actually make that happen without eating steak everynight and chugging protein shakes all day.
Today's episode will give you 3 ways to help you get there.
I hope you enjoy!
-Rachel
Next steps:
Download my 100 Gram Protein Cheat-Sheet here.
The Fat Loss Formula for Moms Program
Book a free discovery call (no pressure-just a chat)
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