Effective Weight Loss for Moms | High protein, Strength Training, Lose Weight, Meal Planning, Fat Loss, Healthy Habits

Listen in on this fun live coaching session with my recurring client, Rachel.  We discuss non-scale victories, how behavior change is the key to long-term results, and more in this behind-the-scenes look into coaching.  If a practical, whole-woman approach to fat loss and muscle gain resonates with you, book a discovery call to find out more about working with me!  You can do that here: https://ww...

Hi ladies,  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: https://www.effectivefitnes...

Do you need to track your calories to lose fat? How do you do it?  This 2 part series is diving into why you may (or may not) want to track your calories and how to do it the RIGHT way so that it actually works.  Need more help? Here's how to work with me: https://www.effectivefitnessforwomen.com/work-with-me -Rachel Show notes:  https://www.myfitnesspal.com/

Do you need to track your calories to lose fat? How do you do it?  This 2 part series is diving into why you may (or may not) want to track your calories and how to do it the RIGHT way so that it actually works.  Need more help? Here's how to work with me: https://www.effectivefitnessforwomen.com/work-with-me -Rachel Show notes:  https://www.myfitnesspal.com/  

Want to optimize your fat loss efforts? Then you need to listen to this episode. Today I'm talking about a sneaky bad habit that can literally physically inhibit your fat loss efforts. Hint: It isn't nutrition or exercise-related! -Rachel   Show Notes:  https://www.webmd.com/diet/sleep-and-weight-loss

You're working hard at eating right and lifting weights, and it had been working but suddenly things have stalled...what's the deal?  Today's episode is all about weight loss plateaus and what to do about them! -Rachel https://www.effectivefitnessforwomen.com/work-with-me

Are you ever confused about how hard to push yourself in the gym?   How to tell if you are hitting your "max" in a lift?   But at the same time worried about getting hurt?   I feel ya! It IS hard to figure that out sometimes, so I've recorded this episode to show you the method that I personally use to make sure I'm pushing myself enough, but not too much.   I hope you enjoy!   -Rachel    Show Not...

You tell yourself: "Ok, this is it! I'm getting this fat off this year!" And then....well, nothing much happens. Maybe go to the gym for a few weeks, cut out sugar for a while, but then things revert back to how they've always been.  What happened? Or really, what DIDN'T happen?  Goals. Realistic, strategic goals. And not just goals; daily and weekly habits to support those goals.  During this liv...

You've been working hard in the gym, upping those reps and weights and you've been eating right too, but.....when you get on the scale you are getting some mixed messages.   Are you losing your muscle or fat?   Why isn't the scale moving the right way?   What's up with these body measurements?   I have been there, my friend!   Today's episode is all about how to tell if you are actually losing fat...

Need motivation? This one's going to be juicy.  What do you do when you just DON'T want to go to the gym?  In this episode I'm talking about 3 effective strategies to get you into the gym even on those days you don't feel like going.  Enjoy! -Rachel   Need more help? https://www.effectivefitnessforwomen.com/work-with-me  

Who loves dry grilled chicken, broccoli, and plain rice? Not me!! Is this what you envision for dinner during a fat loss season? No ma’am! We do flavor over here! Today we are talking about 5 delicious dinner recipes for your fat loss season, to help you and your family stay satisfied so you can reach your fat loss goals. Enjoy! -Rachel Show Notes:  Chicken and Broccoli Stir-Fry: https://www.skinn...

Ever wondered what working with a fitness coach is like? Wonder no more! Today's episode is a sneak peek behind the scenes into a coaching session with my client Rachel. Enjoy!   -Rachel   https://www.effectivefitnessforwomen.com/

Hey Friend! Who loves spending 3 hours at the gym to get all your exercises in??? NOPE. That’s a hard pass for me! And you too, I bet. What if there was a way to simplify your time at the gym so that you get the most done in the least amount of time? If you think that sounds good, then today’s episode is just for you! Today’s episode is all about how to structure your workout and time at the gym s...

A while ago I was at my chiropractor’s office. I had been weightlifting for a while and was seeing some really good progress, and while I was there my chiropractor  said something to me that changed how I think about myself and my physical fitness on a foundational level. It was super offhand, I bet he doesn’t even remember. I had asked him a question about something, I can’t even remember what it...

Whether you are trying to lose fat or gain muscle, one question that often gets asked is "How often should I weigh myself?" Some people say throw out the scale.  Some people say weigh once a week.  What are we supposed to do?  This week I'm going over the question behind why we weigh: "How do I determine if what I'm doing is working?" and giving my insight on how I choose to weigh and what other t...

Did you know that you can actually put on a significant amount of muscle? That there’s a scientific way to go about it, you don’t have to try out random things and hope you are gaining muscle? I want you to know that you (yes-YOU!), as a mom, or as a woman maybe in in her 30s or 40s or beyond, could actually make a huge change in your fitness level and muscle level. Sometimes I think we feel like...

One of the main things I hear from women is that they want to gain muscle. And I can understand why! Who wouldn't want to be strong and look strong, and maybe change the shape of their body a little bit too? This week I’m starting my Nutrition for Muscle Gain series, where we are going to dive into how YOU can begin to put significant amounts of muscle on your body.   Reference article: https://ww...

I’m getting personal today about my own fitness journey. So many of us want real change in our bodies, change that we can actually see and feel. So, today I’m talking about the bodybuilding principal that literally reshaped my body (and still is!) and has made the biggest impact in my muscle gain and fat loss efforts. And I’m going to teach it to you as well! -Rachel

It's 4pm on a weeknight, you have just gotten the kids home from school, and you open the fridge to figure dinner out and are met with condiments and some leftover something you can't identify in a container in the back of the fridge.  Time to run to the store or go pick up fast food.  Ever been there?  But you don't have to STAY there.  Today in this bonus episode, I'm here to walk you through my...

If I were to ask you to rate your home life right now, and by that I mean household management like meals, chores, cleaning, managing the kids, all that, how would you rate it on a scale of “I am in control most of the time” to “my life is on fire and I LIVE in survival mode”? If you answered that your life is on fire, then I have some good news for you: There is a simpler, easier way to live your...

I'm starting a 12 week coaching program, and I'm giving away ONE spot! Listen to the episode for all the details. To enter the contest, you need to: Leave me a written review on Apple podcasts or another platform that allows WRITTEN reviews, it has to be written. I’ll link a how-to in the show notes for apple podcasts. Take a screenshot of the review (before you post it so it doesn't get lost). Em...

So you’re set and ready to start some positive eating habits to promote your goal of fat loss, but things just keep getting derailed for some reason! Could it be that you are guilty of some of these fat-loss sabotaging habits? These sneaky habits take our best efforts and minimize or completely ruin their effectiveness, so listen now to see if these are throwing a wrench in your fat loss goals.  ...

Today's episode is a little bonus for you! Last episode I talked about my NEW nutrition guide: Simple Guide to Fat Loss-without counting calories. You can get that guide here! In that guide I talk a lot about protein, so I wanted to give you a bonus episode ALL about my favorite high protein snacks.  Enjoy!

One of the most common things I hear women say about their bodies is that they want to feel good in their skin; they want their clothes fitting better; they want to feel better! Well friend, if that’s you, after today’s episode, you will have the tools you need to start losing fat and maybe getting those clothes fitting better too! This episode is Part 2 of my Nutrition for Fat loss series. Fat lo...

Are you sick of trying to lose weight but feeling like you’re just losing the same 5 or 10 lbs over and over again? I’ve been there too! It’s so frustrating when you feel like weight loss is this unpredictable thing that you don’t have control over. But let me let you in on a secret. It CAN be predictable. You just have to approach it in the right way. Also, what you really want is fat loss, not w...