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.
200 Episodes
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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)
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:
Book a free discovery call
The Fat Loss Formula for Moms Program
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
Creatine from my Thorne Dispensary
More resources:
https://pmc.ncbi.nlm.nih.gov/articles/PMC12053822/
https://pmc.ncbi.nlm.nih.gov/articles/PMC7998865/
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.
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
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
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
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
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
Book a free discovery call
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
Book a free discovery call
The Fat Loss Formula for Moms
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
Fat Loss Formula for Moms Coaching Program
Book a Free Discovery Call
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
Find out about my coaching program here
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.
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
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The Fat Loss Formula for Moms
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
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