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

Struggling to lose fat even though you're tracking your macros? You're not alone! In this episode, we dive into the common mistakes that could be stalling your progress. Plus, I’ll share simple fixes to get your fat loss back on track without feeling overwhelmed.  Let's troubleshoot your macros! -Rachel 100th Episode Giveaway!  To celebrate 100 episodes of the podcast, I’m giving away a FREE 1-hou...

Worried that lifting weights will make you bulky? You’re not alone. Many women avoid strength training because of this common myth—but the truth is, building muscle is the key to long-term fat loss, a toned physique, and a faster metabolism. In this episode, I'm breaking down: Why strength training won’t make you bulky (and what it actually does for fat loss) The biggest fat loss mistakes keeping...

Alright Mama, You’ve been hitting the gym, putting in the work, and staying consistent—but the scale isn’t budging. Sound familiar? It’s frustrating when you’re doing everything right (or so it seems) and still not seeing the fat loss you’re hoping for. In today’s episode, we’re breaking down why your workout routine might not be helping you lose weight and what you can do instead. Enjoy! -Rachel...

Hey Mama! I see you—juggling all the things and trying to eat healthy without spending hours in the kitchen. In this episode, I’m sharing my favorite quick and easy meal hacks to help you fuel your workouts, build strength, and lose fat. We’ll chat about common healthy eating pitfalls, simple meal planning tricks, and my go-to high-protein meals and snacks. If you’ve ever felt overwhelmed trying t...

You're going to love today's podcast episode-an interview with one of my lovely clients. She shares in depth about how she managed to break the cycle of dieting/exercising and then giving up, and how she's been able to create consistent habits that have helped her move towards her goals. You're going to love this one, so listen now! -Rachel Want results like Elisa's? Here's some next steps:  Next...

New to strength training, or just want a consistent workout routine to help you lose weight? This episode is for you, my friend.  I'm giving you the steps you need to get started strength training for weight loss and fat loss, and how to actually make it a habit in your life.  Enjoy! -Rachel Next Steps: Join the FREE community of moms who strength train to lose weight HERE .  Want to lose weight w...

Stress and anxiety seem to be a constant companion to us moms these days, who can relate? In this episode, I'm getting personal and sharing about a time where my workout routine (and Jesus) got me through one of the most difficult seasons of my life, and reasons why strength training can help you lose weight and manage your stress too.  Enjoy! -Rachel Next Steps: Join the FREE community of moms wh...

Hey Mamma! I know the struggle—Monday through Friday, you’ve got your meals dialed in, but once the weekend hits, all that structure seems to disappear. Before you know it, you're off track and feeling frustrated (and extra fluffy) by Sunday night. Sound familiar? In this episode, we're diving into how to maintain consistency in your eating habits over the weekend—because staying on track seven da...

Meal Planning for Weight Loss Made Simple for Busy Moms Struggling to balance healthy eating with a busy schedule? I've been there! Today I'm diving into one of the biggest weight loss challenges— navigating nutrition in today’s food environment—so you can see real results without restrictive diets. Learn how to prioritize your health without guilt and meal plan for success without stress in this...

Ever been unmotivated to workout? I know I have! Today's episode is for you if you have ever:  -Not felt like working out -Felt too tired to work out -Just plain don't want to work out Today's episode is all about how to prevent that feeling of lack of motivation as well as in-the-moment tips to help you get back to strength training so you can reach your weight loss goals.    Next Steps: Join the...

Hey Mamma! I see you over there-getting on the scale once a week and then disappointed when there's no change, or worse, it's going up!!😱 I've got some encouragement for you. In today's podcast episode, I’m diving into ways to measure your progress that don’t involve stepping on the scale. I know a lot of moms can get caught in the emotional rollercoaster that comes with the ups and downs of our...

Hey Momma! As a busy mom, it’s easy to put yourself last on the priority list when there’s so much to manage. I remember there being times where I would wait sooo long to eat because I was trying to manage the kids and "get stuff done" that I would end up shaky and pilfering my kids leftover sandwich crusts for lunch...anyone else?? Not exactly a balanced meal😂   But if you’ve ever found yourself...

I have got such a treat for you! In this episode I'm talking with habit stacking expert and mom of 3, Jess Przulj.  In this episode, she teaches us how habit stacking your routines can help you create the time you need to accomplish your goals.  Curious about habit stacking? Jess is sharing her FREE 3 day Habit Stacking Declutter Plan with us! Snag that HERE .  Click below to connect with her! htt...

Missed the bootcamp this week?? I've got you! I'm sharing the replay of the bootcamp here on the podcast so you can take advantage of all the great information in here about strength training to lose weight.  Plus, I'm introducing my all new strength training program: Fit Lifestyle In a Box. This 12 week lifestyle creation program helps you craft the fit, healthy lifestyle you want with the founda...

Did you miss the bootcamp this week?  No worries, because I'm sharing all the training with you here on the podcast!  You will also hear me talk about my brand new strength training program...and guess what?? It's on sale for 20% off until midnight on January 19th!   It will NEVER be this price again. You can check it out here: Fit Lifestyle In a Box Program This offer ends SUNDAY January 19, so h...

Are you hesitant about strength training because you’re worried it’s unsafe? Think again! In this episode, I’m busting common myths and sharing why strength training can actually be a safe and effective way to lose weight. From the right form to smart progressions, I’ll show you how to lift confidently and avoid injury. I’m also diving into why NOT strength training could be even riskier, especial...

Learn how to create that healthy lifestyle you want. Register for the Strong Moms Bootcamp HERE !

In this episode, I'm taking a dive deep into the REAL reasons why exercise often takes a backseat in our lives and how you can reclaim your time for the gym. From societal pressures and mom guilt to the tough reality of not prioritizing exercise, I’ll give you the tools to take control. Plus, discover how learning to say "no" and aligning your values with your actions can make exercise a non-negot...

Hey Mamma! In this episode, we're diving into the secret to achieving your weight loss goals. Forget willpower and resolutions-it's all about having a clear plan.  We will break down how your desires shape your goals, why habits are the key to success, and how to create a roadmap that actually gets you where you want to go. Grab a pen and paper because we are going to work through this together, s...

Christmas is almost here, but that doesn't mean your protein goals have to take a backseat! In this episode, I'll walk you through a simple, actionable plan to keep your protein goals on track during this high-carb, high-fat food-filled season. From protein shakes to being the "protein person" at every event, you'll learn how to prioritize your protein intake without sacrificing fun. Listen now fo...

Staying consistent with eating healthy and strength training can be HARD...basically the entire month of December!  In today's episode, I'm sharing a key skill that is critical to staying consistent over the holidays.  Enjoy! -Rachel Bootcamp Registration HERE Free Facebook Community

Hey Mamma! I wanted to share some thoughts on how to stay motivated to go to the gym and strength train during the holiday season, when it’s easy to feel overwhelmed and tempted to skip workouts. I get it-I've been there too! Staying motivated during the holidays can be tough with busy schedules, cold weather, and a natural desire for comfort. It’s normal to feel like skipping the gym. In today's...

I've done some form of exercise most of my life, and I remember lifting weights here and there when I was younger.   You know, grab some dumbbells and do some bicep curls, or head over to a machine or 2 and do some sets.   But I never really got stronger or noticed my muscles grew....at all.   Fast forward a decade or so, and now I know why😂.   I wasn't using a key, foundational principal of musc...

Hey!  It's the Monday before Thanksgiving, which probably means you're doing some kind of Thanksgiving food prep right now!  Pause that a second, and I want you to take some time to prepare YOURSELF for Thanksgiving.  This holiday can be really hard, because its basically culturally expected that you will overeat this day...and even the whole week.  But it doesn't have to be like that. In today's...

When I was in college, I got into distance running with my roommate. I had always struggled with carrying my extra fat around my midsection, and when I started training, I remember thinking I would be soooo skinny after I finished the half-marathon I signed up for.   Before the race, one of my high school friends I hadn't seen in years called me up and we were chatting about the race. I'll never f...