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

August is almost upon us, and if you have kids that means life will be in flux for a few weeks as you transition back to school! How do you stay consistent with exercise to keep up with weight loss during this time?  I give you 3 practical ways to stay consistent with exercise even when life is in a transitional period-and this doesn't only apply to moms and back to school! These 3 tips apply to a...

This episode talks about a super common negative mental habit that most people struggle with...especially at the gym. What we believe directly impacts our results, so listen to this episode so you can retrain your brain to avoid this pitfall! Enjoy! -Rachel Next Steps:  Ready to start losing weight and fat? Get stronger? Start here.  

What's for dinner??? If you don't know the answer to this question, then you need to listen to this episode. Today I discuss meal planning vs meal structuring, and how I translate my nutrition goals onto my plate for dinner to meet my weight loss goals.   Enjoy! -Rachel Next steps:  Get started losing weight: https://calendly.com/racheleffectivefitness/discovery-call?month=2024-07  

Have you ever felt like the odd (wo)man out in the weights section of your gym? Me too! In this episode I share 6 tips to help you overcome intimidation of the weights section and walk with confidence into that space.  Enjoy! -Rachel Next Steps:  Free Resources-Strength Training Template Get Results Faster

Strong glutes are important for a strong body, and none of us will complain about a perky peach in the back either, am I right?? Unfortunately, sometimes we struggle to actually feel our glutes when we exercise. This episode teaches you what you can do to activate those glutes so you feel the burn every time you exercise them.  Enjoy! -Rachel Show notes:  Ankle-banded monster walks Banded Side-Ste...

This episode is going to be a little different than my normal practical/hands-on episode. But I felt it was important to share.  Today I'm diving into the connection between our faith and weight loss.  I hope you enjoy! -Rachel Show notes:  https://www.amazon.com/Ill-Start-Again-Monday-Satisfaction/dp/0785232486/ref=asc_df_0785232486/?tag=hyprod-20&linkCode=df0&hvadid=693420791968&hvpo...

Today's episode is especially relevant for moms! Today I'm discussing the sneaky habit of nibbling while cooking, cleaning up the kitchen, or just plain eating off your kid's plate.  Anyone else out there struggle with this??? This habit can actually have a big impact on your weight loss goals, and today I give strategies on how to address it.  You aren't going to want to miss this, listen now! -R...

One of the side-effects of strength training for weight loss is...growing in confidence!  Listen to these 3 HUGE ways strength training has grown my confidence level now.  Enjoy! -Rachel Next Steps:  FREE 5 Step Beginner Strength Training Template: https://www.effectivefitnessforwomen.com/free-resources Ready to get serious about strength training for fat loss? Book a discovery call with me today:...

Are you tired of making a plan to hit the gym to meet your weight loss and fat loss goals, and then life happens and derails it all?  Wish you could FINALLY be consistent with exercise?  If so, this episode is for you. I give you 5 practical steps to learn how to finally be consistent with exercise, and you're going to want to take notes!   Enjoy! -Rachel    Next Steps:  Free Exercise and Nutritio...

Are you intimidated to try out the squat in your workout? Today's episode is all about why you need to be including the squat in your routine for weight loss and functionality. At the end of this episode you'll be able to confidently able to add squats into your routine! I hope you enjoy! Want a realistic, effective way to lose fat and get stronger? Click below! https://www.effectivefitnessforwome...

This is a juicy episode where I answer the question: Can't I just use bodyweight exercises to gain muscle?  It's a great question! Listen now to find out why you may or may not want to use bodyweight training for muscle gain.  Enjoy! -Rachel https://www.effectivefitnessforwomen.com/  

Supplements can be so confusing! I'm doing the hard work for you today and sharing exactly what I take to support my fat loss and muscle gain goals.  In this episode I'm sharing what I take and which brands I love.  I hope this is helpful to you! -Rachel Want a no-nonsense, practical approach to weight loss? Then you need to work with me. Click this link to find out more about working with me.  ht...

Today's episode is going to be a personal one. One of the foundational pieces of my fat loss and weight loss success has been my ability to structure my life to support my goals. Today I'm sharing 4 things I do to help support my fat loss and muscle gain goals, and a behind-the-scenes look into a typical day for me with 6 kids.  I hope this encourages you that you can also make time for a healthy...

Sweet cravings can be soooo hard to deal with. In this episode I give you 3 simple steps for handling sweet cravings so you can have a plan when they hit. Cravings don't have to derail your weight loss or fat loss efforts! I hope you enjoy this! -Rachel Next Steps:  https://www.effectivefitnessforwomen.com/work-with-me  

This episode is all about how to grow your booty!  We talk about why strengthening and growing your glutes is important health-wise, and also 5 practical strategies to help you grow your glutes.  Enjoy! -Rachel Show Notes:  https://www.effectivefitnessforwomen.com/work-with-me Sumo deadlift form video:  https://www.google.com/search?q=sumo+deadlift+form&oq=Sumo+&gs_lcrp=EgZjaHJvbWUqDggAEEU...

One of the things I commonly hear from women is that they are scared to strength train because they don't want to look "bulky".  Are you worried about that too?  Listen to this episode where I share why strength training for fat loss WON'T make you look bulky.  Enjoy! -Rachel Next Steps:  https://www.effectivefitnessforwomen.com/work-with-me   https://www.effectivefitnessforwomen.com/  

You are going to love this open and honest interview I did with one of my AMAZING coaching clients, Neisha. We discuss how she was able to lose 10 lbs of fat in 3 months and how she is confident she will be able to continue on her fat loss journey because the changes we made will work with her life long-term.  Listen now to see how she did it! -Rachel  Next Steps:  https://www.effectivefitnessforw...

Today's episode is all about macros: What are they? How do you track them? Can they help you with weight loss, fat loss, or muscle gain?   Listen now to find how tracking macros may or may not work for you.  Hope you enjoy! -Rachel Show notes:  https://www.effectivefitnessforwomen.com/ https://www.myfitnesspal.com/  

When I broke up with my high-school boyfriend, the first thing I did was go home and eat a box of Girl Scout cookies🫣 Been there?  Emotional eating can really hinder fat loss, so this is a super practical episode all about how to break the cycle of eating in response to our feelings.  I hope this encourages you! -Rachel https://www.effectivefitnessforwomen.com/

Are you afraid that if you strength train, you are going to get hurt?  It's a valid concern! This episode will give you 9 practical ways to avoid injury while you are strength training for fat loss.  -Rachel https://www.effectivefitnessforwomen.com/

Today we are going there on the podcast! Listen to this interview with Dr. Kristin Johnson of the Stop Peeing Your Pants Podcast. Dr. Johnson is a pelvic floor physical therapist and we talk alllll things TMI today.  If you have ever struggled with urinary incontinence (and soo many of us moms have!) then this interview will be so helpful! -Rachel Here's a note from Dr. Kristin Johnson:  Hi friend...

Have you been wanting to get stronger and lose weight? Wanting to shed some fat and gain some muscle, but been unsure about where to start?  Look no further! This episode is all about how to get started strength training as a beginner.  -Rachel

Weight loss-or actually fat loss- can seem really complicated. You see this all the time, diets that tell you don't eat after a certain time, eat only these things but not these, eat this together with this and never with that, and the list goes on and on.  The same goes for exercise. You need a complicated workout routine with your heart rate in a specific range and oh by the way you need to be f...

It can seem really counter-productive to take a week off of training to recover, but it isn't. In this refreshing episode, you'll learn:  1. What a recovery week is 2. Why they are important for progress 3. How often to do a recovery week 4. Two recovery week plans I hope that this helps you!  -Rachel If you need more help, book a discovery call with me to learn about working with me to get you to...

We all (hopefully) know protein is important for muscle growth. But when you eat it matters too! Listen to this super practical episode on protein and protein timing so you can maximize your muscle growth.  If you need more help with this, book a discovery call to chat with me about getting you to your fat loss and muscle gain goals. You can do that here: https://www.effectivefitnessforwomen.com/w...