Effective Weight Loss for Moms | Workout Routines, Lose Weight, Meal Planning, Macros, Fat Loss
Hey Mamma! Do you struggle to lose weight but you’re so overwhelmed by the conflicting information out there you don’t know where to start? Is it hard to stay motivated with building consistent exercise and healthy eating routines in the chaos of your busy working mom life? Are you exhausted by trying random online workouts and not seeing any progress? Do you wish you had the time to prioritize yourself AND take care of your family well? You’re in the right place. Welcome to the Effective Weight Loss for Moms podcast, where you will learn how to lose fat and finally feel confident in your own skin through simple strength training routines. Hey, I’m Rachel. A mom of 5, follower of Jesus, Registered Dietitian, and Certified Personal Trainer. After my 3rd baby, I found that my postpartum body was holding onto excess weight (especially in my belly!), despite doing everything I’d done in the past to try and lose weight. Eating less, lots and lots of cardio, desperate fad diets - nothing worked - and my confidence took a big hit as a result. I realized that I needed to do things differently in this new stage of life, and discovered the power of strength training! I needed a simple, effective workout that fit my busy mom life that didn’t take forever in the gym! I stopped focusing on only cutting calories, dropped the insane cardio workouts, and started fueling my body like the athlete I was! For the first time, I was able to be consistent with my strength training routine. I got stronger, lost the excess pounds, and finally felt confident again! And now I can’t wait to share everything I’ve learned with you! If you’re ready to lose fat, build muscle, build confidence, and enjoy working out with a routine that fits your life as a busy mom - then this podcast is for you! Get off that elliptical machine, grab your protein shake, and let’s start getting some RESULTS! *Disclaimer: Your health is your responsibility. Always check with your doctor before starting a new diet or exercise regimen.
Episodes
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 har...
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...
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 exercis...
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
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 talki...
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 sum...
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 ha...
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...
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 ho...
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...
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 seei...
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 ...
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
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What “heavy enough” really means for you (hint: it’s different for every woman)
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How to use the RPE scale to measure training...
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
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Why weight loss slows down over time
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Signs your energy, workouts, or mindset are suffering
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How a maintenance season supports long-term weight lo...
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 le...
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:
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 nex...
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:
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:
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Why cooking s...
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:
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Model balanced eating without food guilt
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Stop labeling foods as “good” or “bad”
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Normalize healthy choices as a lifes...
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