Effective Weight Loss for Moms | High protein, Strength Training, Lose Weight, Meal Planning, Fat Loss, Healthy Habits
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.
Episodes
You've seen the posts. Someone lost 20 pounds with one weird trick, one supplement, one "hack" nobody's talking about. And some part of you thinks... what if this is it? What if this is the thing that finally works?
I get it. I've been there too, wondering if I just fell for really good marketing.
In this episode, I'm breaking down exactly how I, as a registered dietitian, filter through the n...
You've been putting in the work. The habits are dialed in, the workouts are happening, and yet that number on the scale hasn't budged in weeks. Maybe even months. If you've ever stood in your bathroom wondering whether your fat loss plan is actually broken, or whether you're missing something everyone else seems to just "get," this episode is for you.
I'm pulling back the curtain on what a real plateau act...
If you've ever ended the day realizing you meant to work out, meant to prep for tomorrow, meant to do something for you, and none of it happened... this episode is for you.
I'm breaking down why moms constantly run out of time for the healthy habits they know they want, and why it has nothing to do with discipline or willpower. You are not lazy. You are not confused about what to do. Something deeper is go...
Be honest with me for a second. How many diets have you started this year? How many workout plans are sitting abandoned in a note on your phone right now?
If you feel like you're always trying but never actually getting anywhere with fat loss, I need you to listen to this episode. Because what I'm about to share isn't about willpower, and it's not about finding the "right" plan. It's about a pattern that's...
For most of my life I thought I just got a pancake butt and that was that. No amount of squats was ever going to change my genetics... or so I thought.
In this episode I'm telling you the real story of how I went from feeling flat and frustrated to actually building a butt I'm proud of, plus how it accidentally fixed a problem I didn't even realize was connected to weak glutes.
I'm walking you...
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, ...
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 pr...
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 d...
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...
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 r...
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 s...
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 ...
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...
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 t...
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.
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...
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...
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 somet...
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 quie...
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 persona...
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