Effective Fitness for Women: Fat Loss & Muscle Gain for Fitness Beginners

Struggling with weight loss because you're "good" Monday through Friday but blow it every weekend? I get it! In this episode, I'm breaking down why the restrict-binge cycle keeps you stuck and how to finally break free. Learn why eating too few calories during the week creates weekend binges, how to use flexible macro nutrition for sustainable fat loss, and why your weekends aren't the problem. If you're tired of losing and gaining the same 5 pounds, feeling out of control around food on weekends, and starting over every Monday, this episode will show you how to build healthy habits that actually stick.  Enjoy! -Rachel  Next Steps:  Book a call Instagram FB Group

If you've been running to lose weight but the scale won't budge, this episode is for you. I used to run multiple half marathons - logging 3-4 runs per week with 7+ mile weekend runs - and my body looked exactly the same. In today's episode I'm sharing 3 key reasons why I didn't lose weight with running.  And if you are a mom trying to lose weight, I also share about a better approach: strength training. When you lift weights, your body adapts by building muscle - which burns calories 24/7, not just during your workout. This creates sustainable fat loss at a higher calorie level, so you're not starving yourself. In my Fat Loss Formula for Moms program, we focus on resistance training that actually changes your body composition while fitting into your busy life. If you're tired of the cardio hamster wheel and ready to feel strong again, book a free discovery call with me. -Rachel Next Steps: Book a free discovery call Follow me on Instagram: @effectivefitnessforwomen Join my free Facebook community

You're eating well, working out consistently, but the scale keeps climbing. Your body feels different. Your clothes don't fit. And you're wondering—am I doing something wrong, or is this just perimenopause? In this episode, I'm sitting down with Monica McKitterick, Family Nurse Practitioner and founder of Impact Family Wellness, to talk about the real reasons hormonal weight gain happens in midlife—and what you can actually do about it. We're covering HRT (the risks and benefits your doctor might not be telling you), GLP-1 medications for weight loss, thyroid issues that often get missed, and the truth about perimenopause and menopause weight gain. This is an honest, no-fluff conversation about what's happening in your body and the tools available to help. If you're frustrated, confused, or just want straight answers about hormones and weight loss, this episode is for you.   Website: www.impactfamilywellness.com www.dpcformula.com Facebook: https://www.facebook.com/impactfamilywellness/ Instagram: https://www.instagram.com/impactfamilywellness/ YouTube: www.youtube.com/@impactfamilywellnessllc4726 LinkedIn: https://www.linkedin.com/in/monicamckitterick/ https://www.linkedin.com/company/dpc-formula/  

You've been crushing exercise classes 3-4x a week for months. You're sweating, you're sore, you're consistent. So why does your butt still look flat in jeans? I'm sorry to have to tell you this, but variety keeps you entertained and repetition is what actually builds muscle. In this episode, I break down the science of progressive overload, why your glutes need challenging repeatable loading to grow, and exactly what to do instead for real strength training results and fat loss. It's not sexy, but it works. -Rachel Ready to build a strong, functional body with a structured strength training program? Apply for Fat Loss Formula for Moms at effectivefitnessforwomen.com Connect with me on IG Book a free discovery call

Struggling with consistency around healthy eating?    In this episode, I break down the three real reasons you keep hitting the drive-through instead of eating what you know helps you feel strong and healthy - and none of them are about willpower.   If you're a busy mom who starts every week with good intentions but ends up relying on fast food by Friday, this is for you. Learn why your current approach to meal planning isn't working, how to break the default habit loop that keeps you stuck, and what self-sabotage actually looks like when you're trying to build healthy habits that lead to sustainable weight loss. Plus, discover the simple systems that make healthy eating the path of least resistance so you can finally stop the cycle of starting over every Monday. Enjoy! -Rachel Next steps:  See what support from me looks like: Book a call here. 

Standing at the pantry at 9am eating your kids' granola bars because you're starving again? It's not willpower—it's protein! In this episode, I'm breaking down exactly why that oatmeal and banana breakfast isn't cutting it and giving you 5 simple, high-protein breakfast ideas that will help you lose belly fat, build muscle, and finally have stable energy throughout the day.  If you're a mom struggling with consistency, low energy, and unwanted trips to the pantry, this episode will change how you fuel your body for strength training workouts and sustainable fat loss. Enjoy! -Rachel Next Steps:  Chat with me about how my program works Get your Protein Cheat Sheet

It's Sunday night and you're already feeling overwhelmed looking at the week ahead—wondering how you'll fit in your workouts, meal planning, and time with your kids. You feel like a failure before the week even starts because you can't figure out how to make it all work. In this episode, I'm breaking down the one habit that makes consistency with strength training, fat loss, and all your healthy habits actually possible: scheduling your core needs first. You'll learn how to stop reacting to life in the moment and start building a system that keeps you on track with your fitness goals—even when life gets chaotic. If you're tired of starting over every Monday and you're ready to finally make strength training and fat loss stick, this episode is for you. Enjoy! -Rachel Join the free FB community Connect with me on Instagram

Think "just be consistent" is the answer to your fitness struggles? Think again. In this episode, I'm breaking down why this advice is not only useless for moms, but actually harmful - and what actually creates the consistency you're craving. We're talking about the real barriers keeping you from showing up for strength training workouts and healthy eating, why your context matters more than your willpower, and how to build healthy habits that support consistency. If you're done feeling like a failure every time you can't "just do it," this one's for you. Enjoy! -Rachel Next Steps: Book a call with me to chat about my program The Fat Loss Formula for Moms

Ever feel like you can't think straight in your own home? In this episode, I sit down with Emily McDermott a declutter coach and host of Moms Overcoming Overwhelm Podcast, to unpack the fascinating connection between physical clutter and mental overwhelm—and why this matters so much for busy moms trying to show up for their health goals. We explore how clutter impacts your mental state, and she gives practical advice for where to start if the clutter just feels...overwhelming.  Emily's Transform Method Podcast: https://momsovercomingoverwhelm.podbean.com/ Instagram: https://www.instagram.com/simplebyemmy/ Facebook group: https://www.facebook.com/groups/momsovercomingoverwhelm Free resources: https://simplebyemmy.com/resources/  

Missed a workout and suddenly you're convinced you've blown it? Sick kids and feel like you will never be able to be consistent with exercise? In this episode, we're talking about why you spiral when your plan gets derailed and exactly what to do instead. You'll learn the 3-step protocol for getting back on track fast (not waiting until Monday), how to assess what actually happened so you can adjust instead of quit, and specific "if/then" plans for the most common mom derailments - sick kids, work chaos, exhaustion, and family events. Next Steps:  Tired of the spiral? Book a discovery call here to see how I can help you The Fat Loss Formula for Moms

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 good discomfort and bad pain, to skipping the core brace that protects your spine.  Because strength training isn't inherently dangerous - but it does require you to be intentional. And you deserve to build strength safely for years, not just weeks. Enjoy! -Rachel Next steps: Book a free discovery call Find out more about the Fat Loss Formula for Moms Coaching Program

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 for getting focused workout time - even when you're the primary caretaker. Because you're not just a mom. You're also a person with goals. And that person deserves to show up fully for herself. Enjoy! -Rachel Next Steps:  the Fat Loss Formula for Moms Program Book a free discovery call to chat about my program Beginner Strength Training Guide

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 take care of me when things calm down" but things never calm down, this episode is for you. Enjoy! -Rachel Next steps:  Book a Free Discovery Call The Fat Loss Formula for Moms The Ruthless Elimination of Hurry by John Mark Comer

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 disappointment, and what you should focus on instead. I hope you enjoy this episode! -Rachel Next steps:  Book a free call to chat about my program Fat Loss Formula for Moms

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 Next Steps:  Protein Cheat Sheet Fat Loss Formula for Moms Book a Free Discovery Call to chat about my program

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 goals. You've done it a hundred times. The problem isn't your goal-setting method. The problem is deeper. As a mom of 5, I've figured out why healthy habits fail for most moms. And it has nothing to do with motivation, willpower, or discipline. It's about how you see yourself. This episode is about the shift that changed everything for me. When you see yourself this way, your New Year's goals don't fail by February. -Rachel Next Steps:  The Fat Loss Formula for Moms Program Book a Free Discovery Call to find out about the program

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 progressive overload and clear signals to adapt. Without measurement, you have no idea if what you're doing is working. Stop guessing. Start winning. Learn how to build real strength gains as a busy mom. -Rachel Next steps:  Book a free discovery call The Fat Loss Formula for Moms

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 interpretation to help women get real answers about what's happening in their bodies.  If you are in midlife and struggling with blood sugar issues, this episode is a must-listen.  -Rachel Connect with Bev:  @purelypresenthealth hello@purelypresenthealth.com https://purelypresenthealth.com The Complete Prediabetes Checklist: 10 Steps to Lower Blood Sugar for Women in Perimenopause. These 10 steps are practical, proven, and designed to cut through the confusion and get you moving toward real results.

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 wasn't cooperating, the scale was going up, and I didn't feel like myself. But I stayed consistent anyway. I kept working out even when I didn't want to. I kept showing up even when nothing seemed to be working. And my kids were watching. If you're in a season where weight loss isn't happening, where your body feels like it's working against you, where you're tired and frustrated and wondering what's the point—this episode is for you. Because what your kids are learning from you right now is more valuable than any number on the scale. They're not learning from your fat loss results. They're learning from your consistency, your perseverance, and your attitude while you stick with it.  This Christmas Eve, I want you to see what they see: a mom who doesn't quit, who values herself enough to keep going, and who's teaching them what self-worth actually looks like. Have a Merry Christmas! -Rachel Next Steps:  Protein Cheat Sheet The Fat Loss Formula for Moms

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 like you don't have time, this episode is for you. Enjoy! -Rachel Book a free call with me Fat Loss Formula for Moms Coaching Program

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, only to quit when life gets hard. This episode will help you assess your true readiness so you can make sustainable progress instead of spinning your wheels. If you've struggled with weight loss in the past, this episode will help you understand why, and how to set yourself up for success this time. I hope you enjoy! -Rachel Book a call with me The Fat Loss Formula for Moms

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 for Moms Program Book a free discovery call (no pressure-just a chat)

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:  Book a free discovery call The Fat Loss Formula for Moms Program

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, this episode will give you everything you need to make an informed decision. Enjoy! -Rachel Creatine from my Thorne Dispensary More resources:  https://pmc.ncbi.nlm.nih.gov/articles/PMC12053822/ https://pmc.ncbi.nlm.nih.gov/articles/PMC7998865/

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 listening you'll feel way more confident that you can get your full workout in—no matter how busy the gym gets. Enjoy! -Rachel Want help with fat loss? Click here.   

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 need to hear this conversation.  Enjoy! -Rachel Resources and connect with Ritu:  https://www.instagram.com/head_heart_handsmd/ https://www.facebook.com/headhearthandsmd https://www.tiktok.com/@head_heart_handsmd Website: https://www.headhearthandsmd.com/ Links to buy books: Amazon: https://a.co/d/gKEohGg Barnes and Noble: https://www.barnesandnoble.com/s/%22The+Wonder+of+What+We+Eat%22?Ntk=P_Series_Title&Ns=P_Series_Number&Ntx=mode+matchall  

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 keeps you feeling good.  Enjoy! -Rachel Next steps:  Want more information? Book a call to find out about my program Ready to lose fat faster? The Fat Loss Formula for Moms Coaching Program

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 muscle and strength, and you may even have some advantages over your 20-year old self.  Enjoy! -Rachel   Book a free discovery call

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 The Fat Loss Formula for Moms

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 strengthen your legs, glutes, and core while keeping your routine effective and efficient. Enjoy! -Rachel Fat Loss Formula for Moms Coaching Program Book a Free Discovery Call

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 hope this helps you! -Rachel Find out about my coaching program here

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 foundational starting points that you can build on.  Hope this helps you! -Rachel Find out about my coaching program here. 

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

Do you find yourself saying these things often:  "I just don't have time"  "I can't stick with anything" "I wish I could just be consistent" Any of these ring a bell for you? If so, you need to listen to this episode. I'm sharing the underlying belief that these statements are just a symptom of.  Enjoy! -Rachel Enrollment now open for the Fat Loss Formula for Moms Book a free discovery call Join the Facebook Community

If you've been doing everything right but the scale just won't move, this episode is for you. I'm breaking down how to figure out what's really stalling your progress — whether it's your lifestyle, metabolism, or hormones — and how to find your “limiting reactant” so you can finally move forward. The Fat Loss Formula for Moms Book a Free Discovery Call

If living a healthy lifestyle feels hard, it might be because you were never taught how. In this episode, I talk about why health habits can feel so unnatural for moms — and how to start changing that. I'll show you how to reframe self-care as self-respect, build habits that actually fit your life, and model generational health for your kids. You're not broken — you just need a roadmap. Let's rewrite your story of health, one small step at a time. -Rachel The Fat Loss Formula for Moms Coaching Program Book a free discovery call

Want to fit into your pre-pregnancy jeans again? Well, I have your answer: stop dieting alone and start building strength! Simple, right?

We all want to eat enough protein, but sometimes it can be hard to be sure we are hitting out goal.  Actually, how much do we even need?? I'm tackling these questions today inside this episode.  Enjoy! -Rachel Want help with fat loss? Find out about my coaching program here. 

Ever been stuck in the cycle of try a new diet or weight loss plan, life happens, fall off said plan, and repeat?  Me too. Often, our lack of consistency with exercise and healthy eating has more to do with these 4 mistakes I'm sharing today than anything else.  I hope you enjoy! -Rachel Book a free discovery call The Fat Loss Formula for Moms Free Facebook Community

If you want to lose weight, you just need to do more right? More exercise, more calorie burn, more, more, more.  That's what I used to think, too.  Today, I have more of a "less is more" or I guess I would call it "strategic is better" approach.  Inside this episode, I'll teach you if you should add in cardio and what really should be the foundation of your exercise routine.  -Rachel Article mentioned Ready to lose fat? Find out about my coaching program here. 

It's super frustrating when you feel like you are doing everything right and the scale just....doesn't move.  It can make you want to give up! Today's episode is Part 2 in a series that addresses having realistic expectations with weight loss.  Also-enrollment for my Fat Loss Formula for Moms coaching program is CLOSING Friday, October 3rd.  If you want in, book a call here and we can talk about if this program is a good fit for you. 

What's actually realistic in terms of weight loss? What should you actually expect?  In today's episode I'm tackling what's actually realistic and how we should be measuring "success" in weight loss.  Enjoy! -Rachel Want coaching? Click here.  Want to discuss my coaching program in a free 15 min call? Click here. 

Last call! Access to my free meal planning training ends Sunday, September 28th.  You can still register before that here! 

Are you a busy mom who wants to get stronger, feel confident, and finally stick with a workout routine? In this episode, I'm breaking down everything you need to know about strength training for moms—from setting the right intentions, to choosing between home workouts vs. the gym, to creating a realistic schedule that works for your family. We'll talk about why your “why” matters more than just wanting to lose weight, how strength training helps you show up as the healthiest version of yourself, and the simple steps to get started—even if you feel overwhelmed or short on time. If you've been struggling to balance motherhood with fitness, this episode will give you the clarity and motivation you need to finally take action.

Meal planning doesn't have to feel overwhelming! For one week only, I'm sharing a free pop-up podcast where I'll teach you my 7-step framework to plan meals that fit your life, support your weight loss goals, and actually save you time. But hurry—it's only available Sept 22–28!

Meal planning isn't about being Pinterest-perfect—it's about cutting down the decision fatigue that leaves moms exhausted by dinnertime. In this special limited-time pop-up podcast, I'll show you how to create a simple, realistic meal plan that supports your fat loss goals and works for your real life (yes, even with kids in the mix). No rigid rules, no hours in the kitchen—just a framework you can actually stick with.

Ever walked into the grocery store and walked out with half of what you actually needed and a cart full of things you didn't?

Meal planning can be harrrd...especially if you are a busy mom. In this episode, I'm giving you a simple way to structure your meals so that you hit your macro goals (protein, carbs, and fats) so you can get the results you want.  And if you want to learn my entire meal planning framework, and have me walk you though it step by step, then you need to register for my FREE pop-up podcast: How to Meal Plan To Lose Weight. It's limited time only, so register below! Register for the pop up podcast here. 

Trying to lose weight and avoiding eating out? This one's for you.  This episode is all about how you CAN still eat out and hit your goals-and it might actually help you get there.  So many moms feel like if they want to lose weight they have to avoid eating out, but inside this episode I'm going to show you how that's not actually the case.  Don't forget to register for the pop up podcast: How to Meal Plan to Lose Weight! It goes live Sept 22 and is limited-time only.  Register here.  Want to find out more about working with me? Book a free 15 minute call here.