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

You're right to be cautious about strength training - lifting incorrectly CAN hurt you. But staying on the sidelines because you're scared means missing out on building the strong, capable body you deserve. In this episode, I'm walking you through the 5 mistakes I see beginners make that actually cause injuries - from going too heavy too soon (the ego trap), to not knowing the difference between g...

If you're trying to strength train with your kids climbing on you, you're not actually training - you're teaching them that mom's needs are negotiable. In this episode, I'm breaking down why your nervous system literally cannot be "on" for childcare and strength training simultaneously (it's physiology, not a personality flaw), why that matters for your safety and progress, and four real solutions...

Feeling like you're constantly running on fumes? In this episode, I'm breaking down the 7 signs you're heading for burnout - and what you can actually do about it. We'll cover: The difference between acute stress and chronic stress (and why it matters) How over-packing your schedule is slowly draining you The phone scrolling habit that signals you're overwhelmed If you keep telling yourself "I'll...

Clickbait alert: You CAN lose 20 pounds in one week. But not the way you think. In this episode, I'm calling out the quick-fix mentality that keeps moms stuck in the cycle of starting, failing, and feeling like failures. If you clicked hoping for some magic solution, that's exactly why you need to listen. I'm breaking down why other coaches make promises they can't keep, why that sets you up for d...

Struggling to hit your protein goals while feeding a large family? You're not alone. Sooo many moms think they need to cook two separate meals: one "healthy" meal for themselves and regular food for the kids, but that's a recipe for burnout. In this episode, I'm sharing simple strategies for hitting 100+ grams of protein daily while feeding a family of seven. No separate meals required. -Rachel Ne...

It's early January. You're motivated. You're ready to eat better, work out consistently, and finally build healthy habits that stick. But if you're like most moms, you'll quit by February. Again. In this episode, I'm not giving you another goal-setting pep talk. I'm not telling you to break your goals into smaller steps or write them down or set behavior-based goals. You already know how to set go...

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 progr...

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 i...

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 was...

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 lik...

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,...

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 f...

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:  Boo...

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,...

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 listen...

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 ne...

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 ke...

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 muscl...

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 Th...

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 s...

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...

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 fou...

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 Free Facebook Community The Fat Loss Formula for Moms