Claim OwnershipEffective Weight Loss for Moms | High protein, Strength Training, Lose Weight, Meal Planning, Fat Loss, Healthy Habits
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Description
Every few months you get back on track. You're eating high protein, you're working out, you're feeling good. And then life happens. And then you're starting over again. You know what to do. You just can't seem to make yourself do it.
You show up for everyone else. You get the kids fed, the lunches packed, the schedules managed — and by the time it's your turn, there's nothing left.
Welcome to the Effective Weight Loss for Moms Podcast, where busy moms learn how to eat high protein consistently, build real strength, and create a healthy routine they can actually keep up — not just for a few weeks, but for good.
Each week I'll show you how to use high protein nutrition (to fuel your workouts), meal planning for real family life, and beginner-friendly strength training to create a healthy lifestyle that actually sticks long term.
Let me introduce myself. I'm Rachel — mom of 5, follower of Jesus, Registered Dietitian, and Certified Personal Trainer. I've spent hours coaching moms through fat loss and strength training, and one big thing they struggle with is this: "I know what to do. I just can't make myself do it."
And they think they just need to be more disciplined.
What if it isn't a willpower or discipline problem at all?
If you're ready to stop surviving on whatever's left after everyone else is fed, start hitting your protein goals, and build a sustainable weight loss plan that fits your actual life, then my friend, you're in the right place.
Grab your protein shake, take a deep breath, and let's do this.
— Rachel
Disclaimer: Your health is your responsibility. Always check with your doctor before starting a new diet or exercise regimen.
284 Episodes
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Do you ever feel like sweets have a hold on you? Like one cookie turns into just one more, and your brain keeps flashing pictures of brownies in the freezer while you're just trying to get through bedtime?
I've been there. As a registered dietitian, certified personal trainer, and mom of five, I've lived this struggle for most of my life. And I'm here to tell you that a better relationship with sweets is possible.
In this episode, I'm getting personal. I'm airing a little dirty laundry (yes, there's a cookie story) and sharing what has helped me and my clients finally stop feeling like we're fighting a constant losing battle. If you've ever tried to build healthy habits while sweets kept derailing your fat loss progress, this one is for you.
Here's a hint: the answer is not just saying no to sweets forever. That approach has never worked for me, and I don't think it will work for you either. Instead, we're talking about skills you can actually practice, no matter how chaotic life with kids gets.
One gentle note: this episode isn't about binge eating disorder. If that feels like your story, I'd encourage you to connect with a qualified professional who can support you well.
Let's dive in.
-Rachel
Next Steps:
100 Gram Protein Cheat-Sheet
Book a Free Discovery Call to chat and learn more about my Fat Loss Formula for Moms Coaching Program
You're lifting. You're showing up. So why does it feel like your results are stuck?
In part two of Simple Strength Training Foundations for Moms, I'm wrapping up the four foundations that every mom needs to know to build real strength without burning out. If you missed part one, go back and listen first. It lays the groundwork for everything we cover today.
In this episode, we're talking about the last two foundations. One of them is something I'm constantly coaching my clients on, and it's a piece of fat loss that most women overlook when they're trying to get leaner and stronger. The other might completely change the way you think about what's happening in your body after you leave the gym.
I'll also share a little story about a date night with my husband (yes, with five kids, it was a big deal) and how it connects to the way your body responds to strength training. You'll never look at your workout the same way again.
If you've been trying to build healthy habits that actually stick, this episode will help you see where the gaps might be. No more guessing, and no more spinning your wheels doing things that aren't effective.
Sometimes the biggest breakthrough isn't doing more, it's understanding what your body is doing behind the scenes.
-Rachel
Next Steps:
Ready for personalized support? Book a Free Discovery Call
100 Gram Protein Cheat-Sheet
Have you ever walked into the gym, wandered past the machines, and wondered whether any of your effort was actually working? I've been there, and I know how frustrating it feels to be tired, sweaty, and still not sure you're making progress.
Welcome to part two of our series. Last time, we talked about the nutrition side of fat loss. Today, we're turning to strength training and the simple foundations that make your time in the gym count. If you've ever felt overwhelmed by sets, reps, and an exercise list that seems to grow longer every time you scroll, this episode is for you.
I'm sharing what changed everything for me, including a realization about group fitness classes and why feeling exhausted doesn't always mean you're getting stronger. I'll also talk honestly about what's realistic when you're juggling work, kids, sports schedules, and dinner, because the best plan in the world won't help if it doesn't fit your real life. That's where healthy habits come in, and why they need more support than motivation alone.
You'll walk away with a clearer picture of where to focus so you can stop guessing and start training with purpose. No two-hour workouts required.
This episode is only the first half of the strength training foundation story, so make sure you come back and listen to the next episode, where I'll share the rest of the foundations. I'll see you there.
-Rachel
Next Steps:
Fat Loss Formula for Moms Coaching Program
Are you done being inconsistent and ready to get serious? Book a Free Discovery Call and let's chat.
Fat loss can feel confusing, especially when you're juggling kids, a schedule that never slows down, and about a hundred opinions on what you "should" be doing. Calories, macros, cardio, lifting... where do you even start?
I've been there. When I first set out to lose fat, I thought it would be simple. Track my food, watch the scale drop, done. Then real life showed up, the numbers stopped cooperating, and I had no idea what I was doing wrong.
If you've ever felt like you're putting in the effort but wasting your time, this episode is for you.
I'm sharing a little of my own story, including something I discovered about my body that completely changed how I think about fat loss advice. You'll hear why the "eat less" advice you've been given is incomplete, what to focus on first, and an easy action step you can take this week.
This episode kicks off a two-part series on the foundations that have to be in place before anything else will work. No fads. No extreme plans. Just three simple, healthy habits that help you lose fat and actually feel good about it.
For part two next week, we're diving into strength training for moms, so make sure to tune in.
-Rachel
Next Steps:
Fat Loss Formula for Moms Coaching Program
100 Gram Protein Cheat-Sheet
Want help putting these foundations in place? Book a Free Discovery Call and let's chat about what would work for your lifestyle
Ever have one of those days where everything snowballs, you're putting out fires from morning to night, and by evening your brain is begging for ice cream or that bag of chocolate chips in the pantry? Yep, me too.
In this episode, I'm sharing a moment from a coaching call with a client who had a really hard day. She was on a long drive home, already thinking about ice cream, but this time she did something different. I'll let you hear what that was.
We also get into why food feels so comforting in the first place, what a "scarcity mindset" has to do with overeating, and why so many of my clients find their sweet tooth fading over time.
If you're working on healthy habits, want to lose weight, or you're tired of feeling guilty and frustrated after emotional eating, this conversation will feel very real. Changing how you respond to stress takes practice, and this is a great look at what that practice looks like in everyday mom life.
Let's get into it.
-Rachel
Next Steps:
If this is you, book a Free Discovery Call with me to chat about working together and your options!
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