Erika Volling - Podcast Details

Shows

Balanced Weight Loss For MomsPostpartum Identity Loss: My Experience as a First-Time MomEver feel like you’ve completely lost yourself after becoming a mom?In this honest and vulnerable episode of Balanced Weight Loss for Moms, I’m sharing my personal postpartum story—from the sleepless nights and overwhelming guilt to the pressure of doing it all perfectly. If you’re a new mom, a working mom, or just in a season of “I don’t even recognize myself anymore,” this episode is for you.You’ll hear: What it was really like after having my first baby The guilt, the exhaustion, and...2025-07-2121 min

Balanced Weight Loss For MomsThe Weight Loss Tool No One Talks AboutFeel like you’re doing everything “right” but still not seeing results? In this episode of Balanced Weight Loss for Moms, we’re unpacking why your mindset—not your willpower, diet, or workout plan—is the foundation for long-term, sustainable weight loss.If you’ve ever struggled with consistency, guilt, or the pressure to be perfect, this episode is a must-listen. You'll learn how your thoughts shape your habits, how to reframe the inner dialogue that's holding you back, and why a growth mindset is essential for breaking the cycle of starting over.👉 In this episode, you’ll d...2025-05-1217 min

Balanced Weight Loss For MomsReady to Stop Starting Over?On this BONUS episode of Balance Weight Loss For Moms, I’m going over a little bit more of my story and how that led me to create my signature coaching program, The 8 Week Mind & Body Reset.And I’m keeping this round small (3-5 moms), so you can get the personalized coaching you deserve.Doors open May 19! Tune in to learn more.~~~Resources~~~Book a call: https://calendly.com/erikarosewellness/discovery-call 2025-05-0606 min

Balanced Weight Loss For MomsWhat Meal Prep Really Looks Like With 3 KidsFeeling overwhelmed by meal prep? In this episode of Balanced Weight Loss for Moms, I’m pulling back the curtain on how I actually meal prep as a busy working mom with three kids—and zero time to waste. No color-coded spreadsheets or hours spent in the kitchen—just practical, flexible strategies that save time, reduce stress, and help you stay on track with your weight loss goals.You’ll learn:✔️ How I plan meals in 15 minutes or less each week✔️ Tips for getting your kids involved (e...2025-04-2821 min

Balanced Weight Loss For MomsUnderstanding Emotional Eating And How To Break The CycleFeeling out of control around food when you’re stressed or overwhelmed? You’re not alone.In this episode of Balanced Weight Loss for Moms, we’re digging deep into emotional and stress eating—why it happens, how it hijacks your brain, and what you can do to stop the cycle without guilt or restriction.You’ll learn:✔️ The real reason stress triggers intense cravings✔️ How food companies engineer processed foods to be addictive✔️ The difference between emotional hunger and true physical hunger✔️ 5 realistic st...2025-04-1425 min

Balanced Weight Loss For Moms20-Minute Workouts For Busy MomsThink you need hours of cardio to lose weight? Think again. In this episode, we’re diving into how high-intensity interval training (HIIT) can help you burn fat, build strength, and boost metabolism—in less time than traditional workouts.If you’re struggling to find time for long workouts but still want results, HIIT might be the answer. You’ll learn:✔️ What HIIT actually is and how it works✔️ Why it’s perfect for moms with limited time✔️ HIIT vs. traditional cardio: which burns more fat✔️ How to st...2025-03-3121 min

Balanced Weight Loss For MomsStruggling With Weight Loss? You May Be Missing This One NutrientStruggling with cravings, low energy, or stubborn weight that won’t budge? The problem might not be your workouts—it could be your protein intake.In this episode, you’ll learn:✔️ Why protein is essential for fat loss, metabolism, and keeping you full longer✔️ How much protein you actually need (and why most women don’t get enough)✔️ The best high-protein foods for busy moms—even if you don’t love meat✔️ Simple ways to increase your protein without spending hours in the kitchen✔️ How to balance protein with carbs and fats for steady energy and fewer crav...2025-03-1020 min

Balanced Weight Loss For MomsThe Hidden Reason You’re Not Losing WeightFeeling stuck in your weight loss journey, even when you’re eating well and exercising? The problem might not be your diet—it could be your stress levels.In this episode, you’ll learn:✔️ How stress triggers fat storage (especially around the belly)✔️ The surprising ways stress increases cravings for sugar and processed foods✔️ Why poor sleep from stress disrupts your hunger hormones and slows metabolism✔️ How stress impacts digestion and causes inflammation that makes weight loss harder✔️ 5 simple, practical ways to lower stress and suppor...2025-02-1021 min

Balanced Weight Loss For MomsHow To Get All Day Energy And Finally Feel In Control Of Your FoodHave you ever felt lightheaded or completely drained when you go too long without eating? I used to be in that cycle, constantly snacking and feeling like I was on a roller coaster of energy highs and lows. In this episode, I share my personal journey and how I discovered that eating three balanced meals a day (with the option for a snack) transformed my energy levels and overall well-being.in this episode, you'll learn:The Truth About Mini Meals: Why eating six small meals a day might not...2025-01-2722 min

Balanced Weight Loss For MomsFuel Your Day: Simple Strategies to Boost Energy and Avoid the Afternoon SlumpIn this episode, I discuss practical strategies to help you fuel your body, balance your blood sugar, and avoid that dreaded afternoon slump. Here’s a sneak peek of what you’ll learn:The importance of eating for energy and how it can transform your day.Foods to add to your diet for sustained energy and those to avoid that lead to crashes.Simple meal ideas that include protein, healthy fats, and low glycemic index carbs to keep you feeling your best.Tips on hydration, intermittent fasting, and the benefits of gentle movement after meals.I also share...2025-01-1331 min

Balanced Weight Loss For MomsForget New Year’s Resolutions—Do This InsteadTired of setting New Year’s resolutions that don’t stick? In this episode of The Erika Rose Wellness Podcast, we’re breaking down why most goals fizzle out by February—and how to set realistic, sustainable goals that actually last. You’ll learn: Why resolutions fail—and what to do instead. How small habits lead to big results over time. How breaking goals into 12-week cycles can keep you motivated. I’ll also share how I’m testing The 12-Week Year to hit my weight loss goals—and give you all the details...2024-12-3017 min

Balanced Weight Loss For MomsHow To Manage Holiday Stress: 7 Practical Tips For Busy MomsThe holidays are a season of joy, connection, and celebration—but for working moms, they can also bring a whirlwind of stress, from endless to-do lists to trying to stay on track with your goals amidst all the indulgence. In this episode, we’re diving into how to stay consistent with your healthy habits without sacrificing the fun and connection that make the holidays special. You’ll learn: How to navigate holiday gatherings without guilt or overwhelm. Simple strategies to balance enjoying treats with nourishing your b...2024-11-2521 min

Balanced Weight Loss For Moms15 Meal Prep Hacks Every Busy Mom Needs To KnowIn this episode, we're diving into meal prep hacks that every busy mom needs to simplify her week, eat healthier, and reduce stress around dinnertime. From creating a meal plan that actually works to prepping in small, manageable steps, I’ll share tried-and-true tips for getting meals on the table fast. We'll cover everything from flex meals and quick prep snacks to batch-cooking essentials and family-friendly theme nights. Plus, you'll learn how a little planning upfront can save time, help you reach health goals, and make your week go so much smoother. 2024-11-1133 min

Balanced Weight Loss For MomsKick Your Sugar Cravings: Healthy Swaps And Tips For MomsReady to take control of your sugar intake and stop those mid-day energy crashes? In this episode, I’m sharing my top tips for identifying hidden sugars, making simple swaps, and managing cravings, even when Halloween candy is everywhere! I’ll also talk about my own experience cutting back on coffee and sugar—and the surprising differences it made in my mood and energy. Plus, don’t miss out on my free guide, How to Lose Weight Without Counting Calories, which includes delicious recipes and a sa...2024-10-2918 min

Balanced Weight Loss For MomsHow To Create A Stress-Free Morning RoutineIs your morning routine a source of stress? Let’s turn that around! In this episode, I’ll show you how to build a simple yet effective morning routine that fits into your busy mom life. Whether you’ve got babies, toddlers, or school-aged kids, it’s possible to create a morning flow that sets you up for a productive and positive day. I’ll share how to balance early wake-ups, quick workouts, and mindful moments—even when the kids wake up before the sun! And don’t...2024-09-1622 min

Balanced Weight Loss For MomsMy Simple Strategy For Managing Your Time More EffectivelyIn this episode, we're diving deep into the art of time management, especially for moms navigating the challenges of returning to work after having a baby. I’ve been there—when my third-born was just four months old, I returned to work, feeling completely overwhelmed by the demands of life. From managing work to household responsibilities and caring for my older kids, it felt like chaos was just one step away.In this episode, you’ll learn practical tips on how to regain control of your time...2024-09-0219 min

Balanced Weight Loss For MomsCreating Habits That Align With Your Weight Loss GoalsIn this episode, we dive deep into the importance of setting smart goals and creating habits that align with them to help you achieve your weight loss goals. We discuss the SMART method for goal setting, the power of habits in reaching your goals, and practical tips for building new habits that support your weight loss journey. From setting specific and measurable goals to incorporating small habits like drinking more water, taking daily walks, and adding extra veggies to your meals, we cover it all. I also share personal tips on habit stacking, starting small, and staying...2024-08-1921 min

Balanced Weight Loss For MomsDebunking 5 Common Weight Loss MythsIn this episode, we’re debunking some of the most common weight loss myths that have been holding you back from achieving your health goals. Join me as I reveal the truth behind these myths and provide actionable tips for sustainable weight loss. In this episode, you’ll learn: 1. The difference between refined carbs and complex carbs, and why carbs are essential for your energy levels. 2. How healthy fats can actually help you feel fuller longer and support your overall health. 3. Why fad diets fail and how to create a sustainable eating pattern. 4. The importance of considering factors like slee...2024-08-0515 min

Balanced Weight Loss For MomsHow to build a healthy relationship with foodIn this episode, we’ll talk about some of the reasons we develop an unhealthy relationship with food. You’ll also learn some simple strategies to improve this relationship, and what to do when you start falling back into old eating patterns. Resources: Book a call with Erika: https://calendly.com/erikarosewellness/discovery-call Read the blog: https://erikavolling.com/blog/ Follow Erika on Instagram: https://www.instagram.com/erika.volling/ Join the community and join the hydration challenge: https://www.facebook.com/groups/healthy.moms.wellness The Busy Mom's Guide To Meal Prep: https://erikavolling.com/meal-planning-guide Kids Eat In Colo...2024-06-1731 min

Balanced Weight Loss For MomsMindset Shifts For Sustainable Weight LossJoin me as I discuss overcoming guilt associated with weight loss goals, changing limiting beliefs, and transitioning from a diet mindset to a lifestyle change approach. In this episode, you'll learn how to embrace a growth mindset, view challenges as opportunities for growth, and practice self-compassion on your health journey. Plus, don't miss out on the 14-day hydration challenge starting June 10th in my Facebook group, offering support, water tracker templates, infused water recipes, and a community of like-minded individuals. Tune in to this episode for practical tips, mindset...2024-06-0316 min

Balanced Weight Loss For MomsTop 10 Self Care Activities For Introverted MomsIn this episode, I share my top 10 self-care activities that have personally helped me recharge and rejuvenate. From journaling and taking relaxing baths to setting boundaries and listening to calming music, these activities are designed to help you prioritize your well-being. Self-care is not selfish; it's essential for maintaining your mental and emotional health. So grab a glass of sparkling water (or wine) and get ready to carve out some time for yourself and explore new self-care routines! Be sure to tune into today's episode to discover these self-care tips and start implementing them into your daily routine. Remember, you...2024-05-2023 min

Balanced Weight Loss For MomsDealing With Burnout When You’re A Busy MomIn this episode, I share my personal experience with burnout, the signs to look out for, and practical tips on how to prevent and manage burnout effectively. I discuss the emotional and physical signs of burnout, the causes behind it, and strategies to prioritize self-care, set boundaries, and seek support. I also share a free guide, the "7 Day Relaxing Recharge Routine," to help you unwind and recharge after a stressful day. If you're a busy mom on the verge of burnout, this episode is for you. 2024-05-1517 min

Balanced Weight Loss For MomsGrocery Shopping on a Budget: Tips for Busy MomsIn this episode, I discuss strategies to make your grocery shopping trip more efficient and less stressful, especially for busy moms like yourself. From shopping during off-peak hours to sticking to the perimeter of the store, I cover various ways to make healthier choices without breaking the bank. Here's a sneak peek of what you'll learn in the episode: Tips for navigating the aisles and prioritizing produce Understanding the Dirty Dozen and Clean Fifteen lists for organic produce Shopping seasonally for fresh and cost-effective options 2024-04-2221 min

Balanced Weight Loss For MomsStreamline Your Kitchen Routine: Meal Planning Tips For Busy MomsWelcome back to the Erika Rose Wellness Podcast! Do you often find yourself stuck on what to cook for dinner or spending too much time at the grocery store feeling uninspired? If so, you're in the right place! In this episode, we're diving into the world of meal planning and prepping, offering you simple strategies to master the art of healthy eating, even with a busy schedule. Episode Overview: In today's episode, we'll cover: Planning Your Meals: -The importance of meal planning for saving time and reducing stress -Tips for choosing recipes and organizing your weekly menu -Involving your kids...2024-04-1518 min

Balanced Weight Loss For MomsPounds Lost, Confidence Gained: My Path To Weight Loss SuccessWelcome to the Erika Rose Wellness Podcast! I’m you’re host, Erika Volling. I’m a busy mom of 3—7yo, 3 1/2yo, and 11mo—a blogger at www.erikavolling.com, and a pre- and postnatal health and wellness coach. I help working moms lose wight without giving up the foods they love so they have more energy to better balance work-life, mo-life, and personal time. In today's episode, I’m sharing a little bit about my journey. I go over: How I started blogging What led me to health coaching How I lost 30# and one of the biggest mindset shifts around...2024-04-0813 min