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

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

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Are you tired of not knowing what to do in the gym? Frustrated with trying to eat ”right” but not sure what eating right actually is? Annoyed that you are trying but you’re not seeing results? I get it! Hi, I’m Rachel. Wife, mom of 6, and Registered Dietitian.  For years I regularly exercised and ate healthy, but I never felt or looked how I thought I should for the amount of effort I put it. Ever felt that way?  Then, after having my 3rd baby, I just couldn’t get the extra fat off my midsection-no matter how little I tried to eat or how much I ran on the treadmill.  That all changed when I discovered how to use the weightlifting and nutrition principals that bodybuilders use to lose fat and gain muscle. Using my background as a Registered Dietitian, I adapted these principals to align with my goals of looking and feeling strong, lean, and toned but with BALANCE in my life as well. Because let’s face it, as a mom of 6 and wife I don’t have time to spend 2 hours in the gym every day-and I bet you don’t either!    Want to know how I did it? Subscribe now to find out! In this podcast, you are going learn: ->Weightlifting and nutrition for beginners, using bodybuilding principles ->How to efficiently plan your workouts so you aren’t spending 2 hours in the gym every day -> How to figure out how much protein and calories you need to reach your goals ->How to do all this and still have BALANCE in your life for your family Are you ready to get EFFECTIVE in your fitness and start seeing REAL results? Subscribe now and start being effective in your fitness! -Rachel *Disclaimer: Your health is your responsibility. Always check with your doctor before starting a new diet or exercise regimen.

Rachel DeSonier


    • Jun 4, 2025 LATEST EPISODE
    • weekdays NEW EPISODES
    • 18m AVG DURATION
    • 135 EPISODES


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    Latest episodes from Effective Fitness for Women: Fat Loss & Muscle Gain for Fitness Beginners

    122| How to Eat Healthy With Kids Around Part 2-Meal Planning Tips

    Play Episode Listen Later Jun 4, 2025 17:44


    In Part 2 of this series, we're getting practical. You'll walk away with simple, real-life strategies for feeding your family without stress, short-order cooking, or food battles. From planning balanced meals to helping your kids feel confident around all types of food, these tips will help you keep things healthy and doable—even if you're currently in the mac & cheese and nuggets stage. Inside this episode: Why cooking separate meals isn't a long-term solution How to build a dinner that works for both YOU and your kids Scripts and tips for neutral, non-pressuring food talk Easy steps to shift toward healthier eating—starting where you are How to use structure and routine (like meal planning rotations!) to simplify everything

    121| How to Eat Healthy With Kids Around Part 1: Setting Your Kids Up For Success With These 4 Key Mindset Shifts

    Play Episode Listen Later Jun 2, 2025 23:45


    In this episode, I'm sharing four key mindset shifts that can help you model a healthy relationship with food—without pressure, shame, or “clean plate club” vibes. From how we talk about food to how we act around it, these small shifts can make a big impact on your kids for life.  Listen in to learn how to: Model balanced eating without food guilt Stop labeling foods as “good” or “bad” Normalize healthy choices as a lifestyle, not a punishment Teach your kids to trust their own hunger and fullness cues

    120| How to Get Your Husband on Board with Creating Healthy Habits-with Marriage Expert Micaiah Gray

    Play Episode Listen Later May 28, 2025 38:42


    So you've been making healthy changes-strength training, eating healthier, but when you try to get your husband on board you meet....resistance! Today, I'm joined by marriage expert Macaiah Gray! She is a trauma-informed marriage coach who helps couples break free from disconnection and build a stronger, Christ-centered marriage. She's also the host of The United Christian Marriage Podcast, where she shares practical strategies to help husbands and wives communicate better, heal past wounds, and grow together in faith.   Connect with Macaiah: 3 Steps to a Stronger, Christ-Centered Marriage (Free Guide for Christian Wives) Free Coaching Call with Micaiah Join Micaiah's Free Facebook Group for Spouses

    119| Why Lifting Weights Builds More Than Muscle (It Builds Confidence)

    Play Episode Listen Later May 26, 2025 14:48


    Ready to build more than just muscle? In today's episode, we're talking about how strength training doesn't just change your body — it changes your entire life. When you show up consistently in the gym, lift a little heavier, and push through hard reps, you're building self-efficacy — the belief that you can handle hard things. And the coolest part? That confidence spills over into everything else.  -Rachel   Links mentioned:

    118| How to Stay Consistent This Summer As A SAHM Part 2: Getting In Your Strength Training Workout Routine

    Play Episode Listen Later May 21, 2025 29:21


    You want to work out — but between the kids being home, summer chaos, zero energy, and no routine… staying consistent feels impossible. In this episode, I'm sharing how to make exercise work with your life as a stay-at-home mom this summer, not against it. We're ditching perfection and getting practical — because your results don't come from doing it all… they come from not giving up.

    117| How to Stay Consistent This Summer As A SAHM Part 1: Meal Planning For Fat Loss

    Play Episode Listen Later May 19, 2025 21:07


    Summer schedules are wild — and for stay-at-home moms, they can totally throw off your weight loss goals. In this episode, we're tackling the meal planning piece of the puzzle so you can stay on track with fat loss, even with vacations, eating out, and kids home 24/7.  

    116 | Healthy Habits That Stick—Even If You're Juggling Work, Kids, and Chaos

    Play Episode Listen Later May 14, 2025 18:25


    How do we create habits that actually help us reach our goals? This episode is full of real-life habit tips for moms who don't have time to “start fresh” every Monday to reach their weight loss and fat loss goals.  -Rachel   Show Notes:  Free FB Community Book a Discovery Call to Find Out About My Program The Four Tendencies Book

    115| Snacks, Fats, Water & Workouts – Your Juicy Q&A Answered!

    Play Episode Listen Later May 12, 2025 18:20


    You asked, I answered! Today we're busting through the health and fitness noise and getting real about the things you actually want to know. From how often to work out, to what kind of fat belongs in your kitchen, to how much water you really need to drink (and yes, we're talking electrolytes too)—this episode is a goldmine of practical, no-fluff advice for busy moms trying to make real progress in their fat loss journey.  -Rachel Join the FREE FB community  

    114|You're Not A Failure—You're Exhausted. Here's How to Reset and Stay Consistent When Life Happens

    Play Episode Listen Later May 7, 2025 16:22


    Feeling off track and like you're failing? You're not. You're just tired. And in this episode, I'm walking you through how to reset your mindset, regroup your routine, and start showing up again—without the guilt. What we cover: Why feeling your feelings is part of the process How to shift from problem mindset to solution mindset Why rest, brain dumps, and prioritizing ONE thing at a time actually work A practical way to rebuild your routine when life knocks you down Consistency isn't about perfection—it's about knowing how to adapt. And I teach you exactly how to do that inside Fit Lifestyle in a Box.  

    113| How To Lose Weight Without Cutting Out Sweets-Interview with Concita Thomas, Sustainable Weight Loss Coach

    Play Episode Listen Later May 5, 2025 39:28


    I have got a SWEET treat for you all today! In today's episode, I have an incredible conversation with Concita Thomas, a sustainable weight loss coach. She shares so many insights into how to lose weight sustainably without having to cut out sweets or the foods you love. You are going to love this episode! -Rachel Connect with Concita:  Podcast: Lose Weight For Good For Women Over 40 Instagram Facebook Free Gift: Figure Friendly Meal Checklist  

    112| The Workout Routine Formula: How to Strength Train for Fat Loss & Muscle Gain Without Wasting Time

    Play Episode Listen Later Apr 30, 2025 19:48


    Sick of wasting time on random workouts that leave you sore but not seeing results? In this episode, I'm breaking down exactly how to structure your workouts if your goal is fat loss and muscle gain. We're talking: The top 3 lifts every woman should focus on How to use progressive overload without overthinking it Why 2-3 gym sessions a week is plenty (yes, even if you're a beginner) How to start strong—even if you're still working out at home If you want a clear, effective workout plan that actually fits into your life as a busy mom, this episode is your roadmap. Plus, I'll share how I help clients inside Fit Lifestyle in a Box go from feeling lost to lifting with confidence—and how you can find out if it's the right next step for you.

    111| How to Start Strength Training (Even If You Have No Clue Where to Begin!)

    Play Episode Listen Later Apr 28, 2025 16:46


    Starting strength training can be INTIMIDATING! Trust me, I've been there too. But the benefits like increased bone density, fat loss, and functionality are TOTALLY worth it! This episode will give you 3 simple steps to get you started, even if you are a total beginner! -Rachel

    110| Should Weight Loss Be Easy?

    Play Episode Listen Later Apr 23, 2025 14:46


    We are constantly shown glow ups and drastic before and after transformations of people who successfully lose weight, but how realistic is it? Should weight loss be easy as long as you have the right "hack"? Let's talk about it in today's episode.    -Rachel   Next steps: Fit Lifestyle In a Box Program

    109| How to Stay on Track When Life Gets Crazy—No More Starting Over on Monday

    Play Episode Listen Later Apr 21, 2025 24:03


    Ever feel like you're crushing it with your workouts and eating healthy—until life happens? One sick kid, a crazy work schedule, or a stressful day, and suddenly you're elbow-deep in mac and cheese, thinking, I'll just start over Monday. Not this time. In today's episode, I'm giving you a simple, realistic plan to keep you on track even when life gets chaotic.  This episode is all about grace over perfection and making consistency easier. Because a healthy lifestyle isn't about avoiding setbacks—it's about knowing exactly how to bounce back fast. P.S. If you want help building these habits so they become second nature, my

    108| Glutes & Fat Loss: 5 Hacks to Build Your Booty While Losing Weight

    Play Episode Listen Later Apr 16, 2025 19:24


    Who doesn't want a perkier, more shapely booty?? In this episode, I'm sharing 5 tips for growing that booty while supporting fat loss.  Enjoy! -Rachel No Fear Weight Room Tour Fit Lifestyle In A Box Fat Loss Program

    107| 4 Reasons Your Struggle To Stay Consistent With Meal Planning & How To Fix Them

    Play Episode Listen Later Apr 14, 2025 24:45


    Struggling to stay consistent with meal planning? You're not alone! If you've ever ended up eating a handful of your kid's goldfish crackers and a questionable string cheese for dinner, this episode is for you. In today's episode, we're breaking down the 4 biggest reasons moms struggle with meal planning—and, more importantly, how to fix them. Whether your challenge is lack of time, not knowing what to plan, staying motivated, or incomplete planning, I've got a solution that will make meal planning simple, sustainable, and stress-free. And if you're ready for a done-for-you, step-by-step plan that takes all the guesswork out of meal planning and fat loss, check out Fit Lifestyle in a Box—my 12-week program designed to help busy moms stay consistent, get strong, and lose fat in a way that fits real life.  

    BONUS| Master Your Macros Replay Day 2

    Play Episode Listen Later Apr 11, 2025 32:26


    Today I'm going over my 3-Level Macro Mastery Method that meets you where you're at. And, if you are ready to combine this with strength training (even for complete beginners), then I invite you to consider joining my Fit Lifestyle In a Box program.  This 12 week program will teach you how to eat and exercise to get stronger and fitter in a way that fits your life as a mom. And as a bonus, I'm throwing in my Macros For Beginners Minicourse for FREE when you join before April 13th at midnight.  Get started here. 

    BONUS| Master Your Macros Replay Part 1

    Play Episode Listen Later Apr 10, 2025 28:47


    If you missed the workshop, don't worry! Here's part one of the Master Your Macros Workshop.  Don't forget-Macros for Beginners Minicourse is a FREE bonus when you join my Fit Lifestyle In a Box program by midnight on Sunday, April 13th! Don't wait! Next Steps: Fit Lifestyle in a Box 12 week lifestyle creation program

    106| 3 Sneaky Ways to Burn More Fat (Without Adding Extra Workouts!)

    Play Episode Listen Later Apr 9, 2025 18:54


    Want to burn more fat without adding extra workouts? In this episode, I'm sharing 3 sneaky ways to boost fat loss without having to hit the gym for another lifting session.  Enjoy!

    105 | Busy Mom, Over 40, and Down 20 Pounds: How She Made It Happen

    Play Episode Listen Later Apr 7, 2025 41:01


    Think you're too busy to lose weight? That nothing ever works for you? Think again. In today's episode, I'm sitting down with one of my amazing clients who's lost 20 pounds and 3 inches off her waist—all while working full time in her 40s. No extreme diets, no giving up her favorite foods, just a simple, sustainable approach that actually fits her life. She's sharing exactly what worked, the mindset shifts that made the biggest difference, and how being a healthy example for her daughter is one of her biggest motivators. If you've been struggling to stay consistent or wondering if results like this are even possible for you, this episode is a must-listen. PLUS—don't forget to sign up for my

    BONUS| Why You Keep Starting Over—And How to Finally Get Results

    Play Episode Listen Later Apr 3, 2025 14:23


    In this bonus episode I'm showing you why you keep starting over in your weight loss journey, and sowing you what you need to do to actually get long-term results.    -Rachel Master Your Macros Workshop: April 9th 12pm central time. REGISTER HERE. 

    104| 10 Must-Have Foods for Fat Loss & Muscle Gain That I Always Keep On Hand

    Play Episode Listen Later Apr 2, 2025 21:58


    Hey Mamma! Struggling to stay on track with your nutrition when your kitchen is full of snack traps? We've all been there! In this episode, I'm sharing 10 must-have foods to keep in your fridge and pantry that make fat loss and muscle gain so much easier. From high-protein staples like Greek yogurt, eggs, and cottage cheese to quick, grab-and-go options like protein powder and bars, I'll break down how these foods fuel your goals without complicated meal prep or boring, bland meals.   Don't forget! My Master Your Macros Workshop is happening April 9th at 12pm CST! It's a free, live training where I'll show you how to structure your meals for fat loss and muscle gain—without the overwhelm. Plus, you'll be entered to win over $500 in prizes! Register now: Master Your Macros Workshop   Show Notes:  Protein powder (Premier & Legion Choc Pb) PB Fit Collogen Fit Crunch Bars

    103| Living in Survival Mode? How To Take Back Your Time & Create An Intentional Life with Aubree Felderhoff

    Play Episode Listen Later Mar 31, 2025 24:33


    Are you constantly running on empty, just trying to survive the chaos of motherhood? In this episode, I sit down with Aubree Felderhoff, a mom of three, professional organizer, and Time Management Specialist for Moms, to talk about how to break free from survival mode and take back control of your time. Aubree shares her journey of overcoming a life-altering chronic illness and how it completely reshaped her approach to motherhood, home management, and daily routines. Now, she helps overwhelmed moms create simple systems that actually work—without the guilt or unrealistic expectations. If you feel like there's never enough time in the day and you're constantly juggling a million things, this episode is for you! Tune in to learn practical strategies to ditch the chaos, create intentional routines, and finally feel in control of your time and energy. Podcast: Mom Intentional Website: www.momintentional.com FB Group: Mom Intentional Club

    102| No Food Is Bad: 3 Reasons I Love Macros For Weight Loss

    Play Episode Listen Later Mar 26, 2025 22:12


    Tired of diets that tell you what you can and can't eat? In this episode, we're breaking down three reasons why macros are the key to weight loss without food restrictions. You'll learn how macros give you flexibility, help you understand how your body responds to food, and create a sustainable way of eating that actually works long-term. Want to know the simplest way to do macros? Join my Master Your Macros Workshop on April 9th! I'll walk you through exactly how to use macros without the overwhelm. Sign up here! Enjoy! Rachel

    101| Busy Mom? Here's How to Lose Weight Without Spending Hours in the Gym

    Play Episode Listen Later Mar 24, 2025 25:52


    I remember feeling like I had to spend SO MUCH TIME working out in order to lose weight. I spent countless hours doing endless, boring cardio, and it actually didn't even work! In this episode, I'm breaking down my system that helps your body prioritize fat loss while maintaining muscle tone—without spending hours in the gym. You'll learn: ✅ Why compound lifts are the key to an effective workout ✅ Simple ways to create a calorie deficit (without strict tracking) ✅ How to fit workouts into a busy mom schedule If you want a step-by-step system for fat loss and strength training, check out Fit Lifestyle in a Box at effectivefitnessforwomen.com.   Nervous to start strength training? Check out my No-Fear Weight Room Tour to get you started with confidence!

    Macros Made Simple: Eat for Fat Loss Without the Overwhelm!

    Play Episode Listen Later Mar 21, 2025 2:49


    Macros—your proteins, carbs, and fats—are the key to fat loss and muscle gain without cutting out the foods you love. But let's be real… figuring them out on your own can feel overwhelming. That's why I'm hosting the Master Your Macros Workshop on April 9th at 12pm CST—a FREE, live training where I'll break down exactly how to eat in a way that fuels your goals without the confusion or strict dieting. In this workshop, I'm giving you the details on what you'll learn inside the workshop, how it'll help you stop guessing and start seeing results, and how you could win over $500 in prizes!

    100| Building Muscle As A Beginner: 4 Simple Strategies

    Play Episode Listen Later Mar 19, 2025 22:34


    Ep 100: Building Muscle As A Beginner – 4 Simple Strategies It's the 100th episode!!!

    99| Dealing with Weight Loss Plateaus: 3 Questions to Ask Yourself

    Play Episode Listen Later Mar 17, 2025 20:00


    Stuck in a weight loss plateau? Before you panic or slash calories, let's break down the 3 key questions you need to ask yourself to determine if you're truly in a plateau—and what to do about it. Often the answer to weight loss is simpler than you think! -Rachel Next Steps: Join the FREE community of moms who strength train to lose weight HERE. Want to lose weight with strength training? Get started HERE.

    98| You Don't Have Time to Work Out? Here's the Harsh Truth

    Play Episode Listen Later Mar 12, 2025 13:57


    Think you don't have time to work out? Think again. In this episode, we're getting real about why you think you're too busy—and the simple mindset and priority shifts that will help you finally make it happen. No guilt, no overwhelm—just real talk and practical solutions.  Enjoy! -Rachel Next Steps: Join the FREE community of moms who strength train to lose weight HERE.  Want to lose weight with strength training? Get started HERE 

    97| Why You're Not Seeing Fat Loss (Even Though You're Tracking Macros)

    Play Episode Listen Later Mar 10, 2025 21:34


    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-hour Fat Loss Breakthrough Session!  Here's how to enter: 1️⃣ Leave a review on Apple Podcasts about the show. 2️⃣ Screenshot your review. 3️⃣ Post it in our Facebook group! That's it! One lucky winner will be chosen on March 19!

    96| Strength Training Won't Make You Bulky—But This Will Keep You Stuck in Your Fat Loss Journey

    Play Episode Listen Later Mar 5, 2025 27:15


    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 you stuck—like inconsistency, relying too much on cardio, and not eating enough protein Simple solutions to finally see results—without extreme diets or spending hours in the gym If you're tired of spinning your wheels and ready for real, sustainable progress, this episode is for you. Giveaway Alert: To celebrate our 100th episode, I'm giving away a free 1-hour Fat Loss Breakthrough Session. To enter, leave a review on Apple Podcasts, screenshot it, and post it in our Facebook group!   Next Steps: Join the FREE community of moms who strength train to lose weight HERE. Want to lose weight with strength training? Get started HERE.    

    95| Why Your Workout Routine Isn't Helping You Lose Weight (And What to Do Instead)

    Play Episode Listen Later Mar 3, 2025 15:29


    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 Next Steps: Join the FREE community of moms who strength train to lose weight HERE.  https://www.facebook.com/groups/strengthtrainingformoms Want to lose weight with strength training? Get started HERE No-Fear Weight Room Tour  

    94| Busy Mom Meal Hacks: Quick & Healthy Recipes to Fuel Fat Loss & Strength Gains

    Play Episode Listen Later Feb 26, 2025 25:18


    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 to eat healthy, this one's for you! Grab your coffee (or protein shake!) and let's dive in! Next Steps: Join the FREE community of moms who strength train to lose weight HERE! Want to lose weight with strength training? Get started HERE:  Products I talked about today:  Ready-to-drink protein shake (Premier) Fit Crunch Protein Bars Protein Powder (Legion)

    93| From Cycle Of Defeat To Consistent Progress: How Elisa Lost 14 Pounds and 4 inches Off Her Waist...And Counting!

    Play Episode Listen Later Feb 24, 2025 33:34


    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 Steps: Join the FREE community of moms who strength train to lose weight HERE.   Want to lose weight with strength training? Get started HERE.   No-Fear Weight Room Tour

    92| If I Was Your Trainer, This Is What I'd Tell You: Making Your Workout Routine a Habit as a Busy Mom

    Play Episode Listen Later Feb 19, 2025 14:53


    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 with strength training? Get started HERE  No-Fear Weight Room Tour

    91| Stress Less & Lose Weight: 3 Reasons a Strength Training Workout Routine Can Help

    Play Episode Listen Later Feb 17, 2025 23:11


    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 who strength train to lose weight HERE. Want to lose weight with strength training? Get started HERE. No-Fear Weight Room Tour

    Ep 90| Is This Unhealthy Eating Habit Sabotaging Your Weight Loss Efforts?

    Play Episode Listen Later Feb 12, 2025 15:42


    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 days a week is the key to real, lasting results. You'll learn: ✅ Why treating weekends differently can derail your progress ✅ A powerful mindset shift to help you see weekends just like weekdays By the end of this episode, you'll have simple, actionable steps to keep you consistent all week long. Listen now and take control of your weekends!  -Rachel Next Steps: Join the FREE community of moms who strength train to lose weight HERE Want to lose weight with strength training? Get started HERE 

    89| Meal Planning For Weight Loss Made Simple for Busy Moms

    Play Episode Listen Later Feb 10, 2025 17:13


    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 tactical episode.  Enjoy! -Rachel Next Steps: Join the FREE community of moms who strength train to lose weight HERE. Want to lose weight with strength training? Get started HERE.   

    88| Strength Training For Busy Moms: How To Find Motivation When You're Just Too Tired

    Play Episode Listen Later Feb 5, 2025 19:45


    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 FREE community of moms who strength train to lose weight HERE. Want to lose weight with strength training? Get started HERE

    87 | Frustrated By The Scale? Instead Of Weighing, Try These Other Methods Of Measuring Progress

    Play Episode Listen Later Feb 3, 2025 18:42


    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!!

    86| Why You Can't Seem To Eat Enough Protein As a Busy Mom

    Play Episode Listen Later Jan 27, 2025 14:02


    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

    85| Use Habit Stacking To Make Time For The Gym-With Habit Stacking Coach Jess Przulj

    Play Episode Listen Later Jan 20, 2025 22:40


    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.  Click below to connect with her! https://jessprzulj.com/ https://www.instagram.com/habitstackingmom.jess/  

    Strong Moms Bootcamp Day 2 Replay!!

    Play Episode Listen Later Jan 16, 2025 26:53


    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 foundation of strength training.  If you are tired of being stuck in a rut with your health and fitness, start here! -Rachel

    Strong Moms Bootcamp Day 1 Replay!!

    Play Episode Listen Later Jan 15, 2025 30:27


    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 hurry and snag it now!   Rachel

    84| Safe Strength Training: 2 Truths About Weight Lifting And Injury

    Play Episode Listen Later Jan 13, 2025 17:48


    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, especially as we age.  Listen now, and get the confidence to start strength training today! -Rachel   Check out my new program, Fit Lifestyle In a Box for a way to create a new, healthy lifestyle this year!

    Ready To REALLY Make Lifestyle Change?

    Play Episode Listen Later Jan 8, 2025 1:05


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

    83| Don't Have Time For The Gym? Here's The REAL Problem

    Play Episode Listen Later Jan 6, 2025 18:22


    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-negotiable part of your routine. Ready to make the gym a priority so you can lose the weight you want? Tune in now and find out how! -Rachel P.S. Don't forget to sign up for the Strong Moms Bootcamp! Register here. 

    82| How To Lose Weight By Setting The Right Goals

    Play Episode Listen Later Dec 30, 2024 14:01


    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, step-by-step.  -Rachel Don't forget to register for the bootcamp Jan 13 & 14! Sign up here: Strong Moms Bootcamp

    81| Prioritizing Protein Over Christmas Week: A Simple Plan

    Play Episode Listen Later Dec 23, 2024 13:29


    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 for all the details! -Rachel P.S. Don't forget to register for the Strong Moms Bootcamp Jan 13&14! Register below.  Strong Moms Bootcamp Registration

    80| Struggling With Consistency Over The Holidays? One Key Skill You May Be Missing

    Play Episode Listen Later Dec 16, 2024 15:26


    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

    79| 3 Strategies To Stay Motivated To Strength Train Over The Holidays

    Play Episode Listen Later Dec 9, 2024 14:23


    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 episode, I share 3 ways to get yourself motivated to stay consistent with exercise this holiday season.  -Rachel Bootcamp Registration Here Free Facebook Community 

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