Rachel DeSonier | Strength Training Coach For Moms

Shows

United Christian Marriage | Strengthen Your Marriage, Be a Biblical Wife, Alternative to Marriage CounselingBonus | This Surprising Habit Brought Her and Her Husband Closer Than Ever: Building Confidence & Connection Through Fitness (w/ Special Guest Rachel DeSonier, Host of Effective Weight Loss For Moms)What if lifting weights could restore connection in your marriage? 💪 In this unexpected conversation, I sit down with Christian fitness and nutrition coach and mom of many, Rachel DeSonier, to talk about how strength training can reshape more than just your body. Getting stronger requires understanding both exercise and nutrition. We dive into identity, confidence, and the ripple effect it has on your relationship. About Rachel: Rachel DeSonier is both a Registered Dietitian and a Certified Personal Trainer, as well as a mom of 5. She specializes in helping moms gain confidence through inco...2025-05-0836 min

Effective Weight Loss for Moms | Workout Routines, Lose Weight, Meal Planning, Macros, Fat Loss113| How To Lose Weight Without Cutting Out Sweets-Interview with Concita Thomas, Sustainable Weight Loss CoachI 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 2025-05-0539 min

Mom Intentional | Identity, Purpose, Systems, Routines, Overwhelm, Planning, Reclaim Time, Mindset, Goals, Habits, Organization, Burnout35 | How Cardio Might Be Sabotaging Your Goals—And the Intentional Workout Routine Fit Moms Swear By with Rachel DeSonier💖 Hey Mama, If you’ve ever felt stuck in your fitness journey, wondering why the things that used to work just aren’t cutting it anymore, this episode is for you! I’m chatting with Rachel DeSonier, a registered dietitian and certified personal trainer, all about the power of routine strength training for moms. She shares her personal story of struggling with weight loss after multiple pregnancies, how she discovered strength training, and why it became a game-changer for her—and the moms she now coaches. We also dive into realistic tips for busy moms, overcoming...2025-04-2923 min

Effective Weight Loss for Moms | Workout Routines, Lose Weight, Meal Planning, Macros, Fat Loss111| How to Start Strength Training (Even If You Have No Clue Where to Begin!)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 🔗Free Facebook Community 🔗Check out the Fit Lifestyle In a Box Program Here 2025-04-2816 min

Effective Weight Loss for Moms | Workout Routines, Lose Weight, Meal Planning, Macros, Fat Loss110| Should Weight Loss Be Easy?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 2025-04-2314 min

Effective Weight Loss for Moms | Workout Routines, Lose Weight, Meal Planning, Macros, Fat Loss108| Glutes & Fat Loss: 5 Hacks to Build Your Booty While Losing WeightWho 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 2025-04-1619 min

Effective Weight Loss for Moms | Workout Routines, Lose Weight, Meal Planning, Macros, Fat LossBONUS| Master Your Macros Replay Part 1If 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 2025-04-1028 min

Effective Weight Loss for Moms | Workout Routines, Lose Weight, Meal Planning, Macros, Fat Loss106| 3 Sneaky Ways to Burn More Fat (Without Adding Extra Workouts!)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! 📢 Don’t forget to register for the Master Your Macros Workshop! Even if you can’t make it live, I’ll send you the replay. Let’s make fat loss simple and sustainable! Next Steps: Click here to find out how to lose weight through strength training. 2025-04-0918 min

Effective Weight Loss for Moms | Workout Routines, Lose Weight, Meal Planning, Macros, Fat Loss105 | Busy Mom, Over 40, and Down 20 Pounds: How She Made It HappenThink 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 strugg...2025-04-0741 min

Effective Weight Loss for Moms | Workout Routines, Lose Weight, Meal Planning, Macros, Fat LossBONUS| Why You Keep Starting Over—And How to Finally Get ResultsIn 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. 2025-04-0314 min

Effective Weight Loss for Moms | Workout Routines, Lose Weight, Meal Planning, Macros, Fat Loss104| 10 Must-Have Foods for Fat Loss & Muscle Gain That I Always Keep On HandHey 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 ha...2025-04-0221 min

Effective Weight Loss for Moms | Workout Routines, Lose Weight, Meal Planning, Macros, Fat Loss103| Living in Survival Mode? How To Take Back Your Time & Create An Intentional Life with Aubree FelderhoffAre 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 fe...2025-03-3124 min

Effective Weight Loss for Moms | Workout Routines, Lose Weight, Meal Planning, Macros, Fat Loss102| No Food Is Bad: 3 Reasons I Love Macros For Weight LossTired 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!2025-03-2622 min

Effective Weight Loss for Moms | Workout Routines, Lose Weight, Meal Planning, Macros, Fat Loss101| Busy Mom? Here’s How to Lose Weight Without Spending Hours in the GymI 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...2025-03-2425 min

Effective Weight Loss for Moms | Workout Routines, Lose Weight, Meal Planning, Macros, Fat LossMacros Made Simple: Eat for Fat Loss Without the Overwhelm!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...2025-03-2102 min

Effective Weight Loss for Moms | Workout Routines, Lose Weight, Meal Planning, Macros, Fat Loss100| Building Muscle As A Beginner: 4 Simple StrategiesEp 100: Building Muscle As A Beginner – 4 Simple Strategies It’s the 100th episode!!! 🎉 Head over to the Facebook group—I’ll be announcing the winner of my 100th episode giveaway there! If you’re new to strength training and want to start building muscle without overcomplicating things, this episode is for you. I’m breaking down four simple strategies that will help you get stronger, avoid common mistakes, and actually see progress. Plus, I’m sharing what I wish I had known when I started! Hit play and let’s get you on the path to buildin...2025-03-1922 min

Effective Weight Loss for Moms | Workout Routines, Lose Weight, Meal Planning, Macros, Fat Loss99| Dealing with Weight Loss Plateaus: 3 Questions to Ask YourselfStuck 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. 2025-03-1720 min

Effective Weight Loss for Moms | Workout Routines, Lose Weight, Meal Planning, Macros, Fat Loss98| You Don’t Have Time to Work Out? Here’s the Harsh TruthThink 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 2025-03-1213 min

Effective Weight Loss for Moms | Workout Routines, Lose Weight, Meal Planning, Macros, Fat Loss97| Why You’re Not Seeing Fat Loss (Even Though You’re Tracking Macros)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 i...2025-03-1021 min

Effective Weight Loss for Moms | Workout Routines, Lose Weight, Meal Planning, Macros, Fat Loss96| Strength Training Won’t Make You Bulky—But This Will Keep You Stuck in Your Fat Loss JourneyWorried 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...2025-03-0527 min

Effective Weight Loss for Moms | Workout Routines, Lose Weight, Meal Planning, Macros, Fat Loss95| Why Your Workout Routine Isn’t Helping You Lose Weight (And What to Do Instead)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.faceb...2025-03-0315 min

Online Business for Christian Women | Start a Podcast, Work From Home, Podcasting, Online Marketing832 | How Her Podcast Skyrocketed & Landed Clients—Without Social Media! (Rachel Desonier’s Story)Are you feeling stretched thin, trying to grow your business while juggling family life and business? Wondering if it’s even possible to see real results without spending hours on social media? In this episode, I’m chatting with my incredible Podcast to Profit graduate, Rachel DeSonier, who not only grew her podcast by over 18% while cutting back from two episodes to one per week but did it all as a busy mom of five. On top of that, she launched her first course, started getting clients, and made sales all without relying on social media. If...2025-02-2726 min

Effective Weight Loss for Moms | Workout Routines, Lose Weight, Meal Planning, Macros, Fat Loss94| Busy Mom Meal Hacks: Quick & Healthy Recipes to Fuel Fat Loss & Strength GainsHey 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 FRE...2025-02-2625 min

Effective Weight Loss for Moms | Workout Routines, Lose Weight, Meal Planning, Macros, Fat Loss93| From Cycle Of Defeat To Consistent Progress: How Elisa Lost 14 Pounds and 4 inches Off Her Waist...And Counting!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 tra...2025-02-2433 min

Effective Weight Loss for Moms | Workout Routines, Lose Weight, Meal Planning, Macros, Fat Loss92| If I Was Your Trainer, This Is What I'd Tell You: Making Your Workout Routine a Habit as a Busy MomNew 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 2025-02-1914 min

Effective Weight Loss for Moms | Workout Routines, Lose Weight, Meal Planning, Macros, Fat Loss91| Stress Less & Lose Weight: 3 Reasons a Strength Training Workout Routine Can HelpStress 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. 2025-02-1723 min

Effective Weight Loss for Moms | Workout Routines, Lose Weight, Meal Planning, Macros, Fat LossEp 90| Is This Unhealthy Eating Habit Sabotaging Your Weight Loss Efforts?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...2025-02-1215 min

Effective Weight Loss for Moms | Workout Routines, Lose Weight, Meal Planning, Macros, Fat Loss89| Meal Planning For Weight Loss Made Simple for Busy MomsMeal 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. W...2025-02-1017 min

Effective Weight Loss for Moms | Workout Routines, Lose Weight, Meal Planning, Macros, Fat Loss88| Strength Training For Busy Moms: How To Find Motivation When You're Just Too TiredEver 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 HER...2025-02-0519 min

Effective Weight Loss for Moms | Workout Routines, Lose Weight, Meal Planning, Macros, Fat Loss87 | Frustrated By The Scale? Instead Of Weighing, Try These Other Methods Of Measuring ProgressHey 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 weight. It’s so easy to get discouraged when the number on the scale doesn’t reflect all the hard work y...2025-02-0318 min

Effective Weight Loss for Moms | Workout Routines, Lose Weight, Meal Planning, Macros, Fat Loss86| Why You Can't Seem To Eat Enough Protein As a Busy MomHey 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 struggling to get enough protein throughout the day, you’re not alone. This is a common strug...2025-01-2714 min

Habit Stacking Mom | Routines, Schedule, Overwhelmed, Home Organization, Declutter, Burnout, Balance, SAHMEp 50 // Why SAHMs Must Prioritize Fitness Routines to Build Lasting Healthy Habits with GUEST Rachel DeSonier, Registered Dietitian and Certified Personal TrainerHey Momma! Are you ready to feel stronger, more confident, and finally tackle fitness without it feeling overwhelming? Don't you wish there was a simple way to make fitness routines fit seamlessly into your busy life? In this milestone 50th episode, I’m thrilled to celebrate with our very first podcast guest, Rachel DeSonier! Rachel is a Registered Dietitian, Certified Personal Trainer, and mom of 5 who specializes in helping busy moms achieve effective and sustainable fat loss. Together, we dive into the power of fitness routines, the importance of habit stacking, and how strength training and nutrition ca...2025-01-2033 min

Effective Weight Loss for Moms | Workout Routines, Lose Weight, Meal Planning, Macros, Fat Loss85| Use Habit Stacking To Make Time For The Gym-With Habit Stacking Coach Jess PrzuljI 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! https://jessprzulj.com/ https://www.instagram.com/habitstackingmom.jess/ 2025-01-2022 min

Effective Weight Loss for Moms | Workout Routines, Lose Weight, Meal Planning, Macros, Fat LossStrong Moms Bootcamp Day 2 Replay!!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 2025-01-1626 min

Effective Weight Loss for Moms | Workout Routines, Lose Weight, Meal Planning, Macros, Fat LossStrong Moms Bootcamp Day 1 Replay!!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 2025-01-1530 min

Effective Weight Loss for Moms | Workout Routines, Lose Weight, Meal Planning, Macros, Fat Loss84| Safe Strength Training: 2 Truths About Weight Lifting And InjuryAre 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 p...2025-01-1317 min

Effective Weight Loss for Moms | Workout Routines, Lose Weight, Meal Planning, Macros, Fat LossReady To REALLY Make Lifestyle Change?Learn how to create that healthy lifestyle you want. Register for the Strong Moms Bootcamp HERE! 2025-01-0801 min

Effective Weight Loss for Moms | Workout Routines, Lose Weight, Meal Planning, Macros, Fat Loss83| Don't Have Time For The Gym? Here's The REAL ProblemIn 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 ou...2025-01-0618 min

Effective Weight Loss for Moms | Workout Routines, Lose Weight, Meal Planning, Macros, Fat Loss82| How To Lose Weight By Setting The Right GoalsHey 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 2024-12-3014 min

Effective Weight Loss for Moms | Workout Routines, Lose Weight, Meal Planning, Macros, Fat Loss81| Prioritizing Protein Over Christmas Week: A Simple PlanChristmas 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 2024-12-2313 min

Effective Weight Loss for Moms | Workout Routines, Lose Weight, Meal Planning, Macros, Fat Loss80| Struggling With Consistency Over The Holidays? One Key Skill You May Be MissingStaying 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 2024-12-1615 min

Effective Weight Loss for Moms | Workout Routines, Lose Weight, Meal Planning, Macros, Fat Loss79| 3 Strategies To Stay Motivated To Strength Train Over The HolidaysHey 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 Boo...2024-12-0914 min

Effective Weight Loss for Moms | Workout Routines, Lose Weight, Meal Planning, Macros, Fat Loss78| Growing Muscle 101: The Step-By-Step Tutorial To Get Results By Strength TrainingI'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 muscle growth that's based on biology. Th...2024-12-0216 min

Effective Weight Loss for Moms | Workout Routines, Lose Weight, Meal Planning, Macros, Fat Loss77| 5 Ways To Eat Strategically This Thanksgiving And Not Derail Your Goals To Lose WeightHey! 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 episode, I'm sharing 5 ways you can be strategic in how you eat, so you don't derail your weight loss goals. I know...2024-11-2515 min

Effective Weight Loss for Moms | Workout Routines, Lose Weight, Meal Planning, Macros, Fat Loss76| Dreaming Of Weight Loss? Why More Cardio Isn't The Answer And What To Do InsteadWhen 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 forget when she asked me if I was "super skinny" now with all that running. Hmmmm. I realized I...2024-11-1813 min

Effective Weight Loss for Moms | Workout Routines, Lose Weight, Meal Planning, Macros, Fat Loss75| Struggling To Eat Enough Protein? 3 Ways To Eat More Protein As A Busy MomGetting enough protein for weight loss and strength training can be a CHALLENGE! Especially if you are a busy mom and just plain eating meals can be a struggle. I get it-I remember juggling multiple babies and toddlers at once and there being times when my kids scraps were what I ended up eating. Much less a good source of protein! Even if you aren't in that boat right now, getting enough protein can still be a struggle-especially if you are strength training for fat loss. Realistically, a g...2024-11-1117 min

Effective Weight Loss for Moms | Workout Routines, Lose Weight, Meal Planning, Macros, Fat Loss74| Core Confidence: How to Rebuild Your Strength After Baby with expert Dr. Jena BradleyMost of us that have ever had a baby notice that we still have a tummy even after delivery.....sometimes a long time after delivery. Some of that is extra fat of course, but some of it is actually a sign of a weak core! And that's what we are talking about on today's podcast episode. In today's BONUS episode, I'm interviewing Dr. Jena Bradley, host of The Fit Postpartum Mom Podcast, mom of four, and a Physical Therapist with a passion for helping women lose the "mom pooch" and strengthen their core. Dr. Jenna...2024-11-0620 min

Effective Weight Loss for Moms | Workout Routines, Lose Weight, Meal Planning, Macros, Fat LossI Finally Did It!!!I've been saying for a looong time that I was going to start a Facebook community for us...well, I finally did it! I want to invite you to join the Strength Training & Weight Loss for Moms Community! I love podcasting, but I also really want to be able to interact with YOU. This group gives us a perfect way to do that! And, to start us off, I'm also inviting you to join me in a 7 day protein challenge! Most of us struggle to eat enough protein, so this challenge...2024-11-0501 min

Effective Weight Loss for Moms | Workout Routines, Lose Weight, Meal Planning, Macros, Fat Loss73| How To Transition From A Season Of Fat Loss To A Season Of Muscle GainEver been curious about doing a season of muscle gain? If you are confused right now, let me introduce you to "the seasons". I talk about them a lot on the podcast. I take a seasonal approach to fitness. This means that I'm not aimlessly dieting until I reach some illusive end goal...I have different goals for different seasons of my life and my workouts and eating plan flow between these seasons. I do this because I've realized that having shorter term seasons helps me achieve my goals. Who wants to eat...2024-11-0422 min

THE FIT POSTPARTUM MOM | Core Workouts, Ab Exercises, C-section Recovery, Pelvic Floor Physical Therapy, Diastasis Recti136 // Ready to Lose the Baby Weight? Hear Expert Tips from Registered Dietitian Rachel DeSonier! Getting stronger requires understanding both exercise and nutrition. Rachel DeSonier, our expert guest on today's episode, is both a Registered Dietitian and a Certified Personal Trainer, as well as a mom of 5. She specializes in helping moms gain confidence by incorporating simple, effective strength training routines into their lives. She pairs this with her nutrition expertise to help them fuel their workouts and lose fat at the same time. Rachel takes a practical, step-by-step approach to help moms build a new lifestyle that helps them reach their weight loss goals in a sustainable way. No more crash diets! Her specialty...2024-10-2824 min

Effective Weight Loss for Moms | Workout Routines, Lose Weight, Meal Planning, Macros, Fat Loss72| Live Coaching: Lacking Energy And Motivation? Resetting After Your Week Didn't Go As PlannedWe all know that despite our best efforts, sometimes our week derails and we don't meet our fitness goals. We miss a workout (or 3!), we eat off plan or emotionally eat, and just plain have an "off" week. When that happens (notice I said when, not if), you usually have 2 choices: Give up, let it snowball and let your feelings control your actions; or Have your moment, then get up and move forward. One of the best ways to get better at b...2024-10-2812 min

Effective Weight Loss for Moms | Workout Routines, Lose Weight, Meal Planning, Macros, Fat Loss71| Sick Of Trying New Diets? Instead, Try These Proven Tips To Finally Lose WeightHey Mamma! Can I tell you something? You don't have to follow a new diet to lose weight. You don't have to cut out food groups, only eat at certain times, or demonize certain foods. I was so tired of trying the newest diet craze-you know what I'm talking about, it could be keto, carnivore, paleo-and trying for a few months only to realize it doesn't work with my life and end up back to square one, only a few pounds heavier and extr...2024-10-2116 min

Effective Weight Loss for Moms | Workout Routines, Lose Weight, Meal Planning, Macros, Fat Loss70| *Live Coaching* Expectations As You Lose Weight & How To Tell If You Are Being SuccessfulListen in on this really insightful conversation I have with one of my coaching clients, Annette. She is new to my program and we discuss what is realistic for her in terms of inches lost and weight loss, plus other measures of success. Enjoy! -Rachel Want to get started? Here's a FREE workout plan. Want results faster? Start here. 2024-10-1414 min

Effective Weight Loss for Moms | Workout Routines, Lose Weight, Meal Planning, Macros, Fat Loss69| 3 Hacks To Adapt Your Favorite Meals Into Healthy Recipes That Will Help You Lose WeightNo one likes to eat boring food, am I right? What if I told you there were some simple ways you could adapt your favorite meals to make them healthier? So that you could actually eat food you LIKED while losing weight? 🤯🤯🤯 Well friend, today's your lucky day because that's EXACTLY what I'm talking about on the podcast today!!! In today's episode, I'm sharing 3 hacks that you can use right now to adapt your recipes to make them work FOR you to reach your goals.2024-10-0718 min

Effective Weight Loss for Moms | Workout Routines, Lose Weight, Meal Planning, Macros, Fat Loss68| 5 Truths About Meal Planning & Why Your Eating Plan Isn't WorkingHey Mamma! I remember a time when I used to plan meals on the fly. I distinctly remember sitting at a stoplight after work on my way to the store, trying to make my grocery list. Read that again: At a stoplight. On the way to the store. 🤦🏻‍♀️🤦🏻‍♀️🤦🏻‍♀️ So...no judgment from me if you aren't fully on top of your meal planning game!! While we want to have our meals planned, we also want them to be effective. To actually work for us...2024-09-3019 min

Effective Weight Loss for Moms | Workout Routines, Lose Weight, Meal Planning, Macros, Fat Loss67| Frustrated With Not Losing Weight? My Simple Workout Method Can HelpThere's nothing worse than walking in the gym and drawing a blank. You know you need to exercise to lose weight but you don't know what exercises you need to do. Cue the Googling random workouts while standing around pretending to be stretching...has anyone else done that too?!? Be frustrated no longer, because in today's episode I teach you my simple 5 step workout method that has gotten myself and my clients amazing results. Oh, and you can download it for FREE here. Enjoy! -Rachel Want to los...2024-09-2515 min

Effective Weight Loss for Moms | Workout Routines, Lose Weight, Meal Planning, Macros, Fat Loss66| 4 Ways To Shrink Your Belly FatMost of us moms want a smaller, flatter stomach, am I right?? Getting there can be challenging though. Before I started strength training, I struggled to lose fat in my belly and would just lose weight in my legs and butt...NOT ok! Thankfully, I've learned a ton since then, and I'm ready to share it with you! Today's podcast episode dives into 4 practical ways you can lose weight so you can start to shrink that belly fat! Enjoy! -Rachel Want to get started losing weight? Start here. 2024-09-2315 min

Effective Weight Loss for Moms | Workout Routines, Lose Weight, Meal Planning, Macros, Fat Loss65| 5 Meal Planning Hacks To Get More Variety In Your Meals For Busy MomsIn a meal rut? Eating the same things over and over again? This episode is for you if you are looking for more variety in your meals. Because nothing makes you want to give up on your weight loss plan faster than eating plain, boring food, am I right? I hope this helps! -Rachel Want to lose weight? Start here. Want results faster? Click here. 2024-09-1815 min

Effective Weight Loss for Moms | Workout Routines, Lose Weight, Meal Planning, Macros, Fat Loss64| You Don't Have To End Up Like Your MomWe all love our moms, but that doesn't necessarily mean we want to end up with their health struggles. If you have a mom who's struggling with the effects of a lifetime of not exercising and eating right, then this episode is for you. Genetics play a role, but it IS POSSIBLE to lose weight even if you have "bad genes" and a slow metabolism. I hope this episode encourages you! -Rachel Want to start losing weight? Start here. Want weight loss faster? Click here. 2024-09-1613 min

Effective Weight Loss for Moms | Workout Routines, Lose Weight, Meal Planning, Macros, Fat Loss63| 3 Tips For Preventing Overwhelm When Starting A New Weight Loss ProgramStarting to to lose weight can be overwhelming, am I right?? What if it didn't have to be? In today's episode, I share 3 tips for preventing overwhelm when starting a new weight loss program. Enjoy! -Rachel Want to start losing weight? Start here. Want results faster? Start here. 2024-09-1117 min

Effective Weight Loss for Moms | Workout Routines, Lose Weight, Meal Planning, Macros, Fat Loss62| Weight Loss Success Story: How To Make Time For The Gym When You Work Full-TimeI've got a treat for you today. Today's episode is an interview with one of my AMAZING clients, Kelly. Kelly just started working with me about 12 weeks ago, and she has had incredible results even in that short amount of time. And she works full-time in a demanding career! Listen to hear how she does it, plus all the juicy details like how much weight she's lost, how many inches and how much she can lift now! Enjoy! -Rachel Want to get started losing fat? Start here. 2024-09-0915 min

Effective Weight Loss for Moms | Workout Routines, Lose Weight, Meal Planning, Macros, Fat Loss61| How Much Protein Do I Need For Weight Loss and Strength Gain?One of the biggest questions I get as a strength training dietitian is "How much protein should I be eating?"; either for weight loss or to get stronger? Every wondered that? Wonder no more, because in this episode I break it down for you in a way that's simple for beginners. Enjoy! -Rachel Want to get started? Start here. Want results faster? Start here. 2024-09-0421 min

Effective Weight Loss for Moms | Workout Routines, Lose Weight, Meal Planning, Macros, Fat Loss60| Calorie Tracking Vs Intuitive Eating: Which Is Better For Weight Loss?Have you ever wondered if you should track your calories or if you should just eat intuitively? Today's episode is all about how to figure out which is a better approach for you. Enjoy! -Rachel Want to get started with fat loss? Want results faster? Start here. 2024-09-0218 min

Effective Weight Loss for Moms | Workout Routines, Lose Weight, Meal Planning, Macros, Fat Loss59| 3 Simple Ways To Burn More Fat Throughout The Day Without Going To The GymIf you want to lose weight, then you want to burn more fat throughout the day, right? In today's episode I give you 3 practical strategies to increase your calorie burn through the day that DON'T involve going to the gym. Enjoy! -Rachel Here's how to get started losing fat and gaining muscle. Want results faster? Start here. 2024-08-2819 min

Effective Weight Loss for Moms | Workout Routines, Lose Weight, Meal Planning, Macros, Fat Loss58| How To Make Time For The Gym In 4 Simple StepsFeeling like you don't have time for the gym? Like there's no way for you to lose weight, lose fat, and get stronger without the gym, but you just can't make it there? Today I'm going to show you how you can get time for 2 gym sessions a week. Enjoy! -Rachel Want to get started losing weight? Click here. Want results faster? Click here. 2024-08-2623 min

Effective Weight Loss for Moms | Workout Routines, Lose Weight, Meal Planning, Macros, Fat Loss57| 4 Things That Keep You From Getting ResultsWe all want results, right? Weight loss? Fat Loss? Muscle gain? But there's a few things that can stand in our way if we let them. Listen to this episode and make sure you aren't falling victim to one of these 4 things that will sabotage your results. -Rachel Want to know how to get started? Click here. Want results faster? Click here. 2024-08-2125 min

Effective Weight Loss for Moms | Workout Routines, Lose Weight, Meal Planning, Macros, Fat Loss56| All The Details! My Weight Loss through Strength Training StoryJoin me today as I share the details of my weight loss through strength training story. I truly hope that this encourages you. If you are at a crossroads and aren't sure that you can change, just know that change is possible FOR YOU. Enjoy! -Rachel Want to move towards change? Start here. Want to fast-track your success? Start here. 2024-08-1921 min

Effective Weight Loss for Moms | Workout Routines, Lose Weight, Meal Planning, Macros, Fat Loss55| My Go-To Upper Body Exercises For Strength And ToneWho would say no to a firm, toned upper body? In this episode I give you my favorite upper body exercises that have helped my upper body look better as well as function better. You're going to love this one! Enjoy! -Rachel Want to start losing weight with strength training? Start here. Want to fast-track your efforts? Start here. 2024-08-1420 min

Effective Weight Loss for Moms | Workout Routines, Lose Weight, Meal Planning, Macros, Fat Loss54| Live Coaching: Almost 10 Pounds Of Fat Off In 8 Weeks And A Plan For MoreToday's episode is super juicy-I'm taking you behind the scenes inside on of my coaching sessions. When I first was trying to figure out how to strength train for fat loss, there was a lot of trial and error. I definitely remember a few months of frustration in there. But I remember so clearly when it started working. I figured it out, and it felt amazing. It was working! I was actually losing fat and getting stronger! 💪 Today's podcast episode features a conversation with one of my clients who's expe...2024-08-1225 min

Effective Weight Loss for Moms | Workout Routines, Lose Weight, Meal Planning, Macros, Fat Loss53| The Secret To Getting Visible AbsToday's topic is a juicy one, what's the secret to getting visible abs? Is it crunches? Planks? Standing side-twists? Today I'm sharing the secret to seeing that six-pack, but it may not be what you think. Enjoy! -Rachel Next Steps: Free Guide To Fat Loss Work With Me 2024-08-0713 min

Effective Weight Loss for Moms | Workout Routines, Lose Weight, Meal Planning, Macros, Fat Loss52| Back To School Series Part 2: 3 Tips To Stay Consistent With Meal Planning When Transitioning Back To SchoolAugust is here, and if you're a mom, this means it's time to get ready to transition back to school! One of the first things that usually goes when we are going through the chaos of a big family transition is healthy meals. Things run behind, we didn't plan, and next thing you know you're picking up fast food...again. What if you had a strategy for having healthy meals even in the chaos of back to school? Today's episode is all about how you can stay consistent with planning healthy meals (which hel...2024-08-0517 min

Effective Weight Loss for Moms | Workout Routines, Lose Weight, Meal Planning, Macros, Fat Loss51| Back To School Series Part 1: 3 Tips To Stay Consistent With Exercise When Transitioning Your Family Back To SchoolAugust 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 any period of transition. Enjoy! -Rachel Next Steps: Book a discovery call to...2024-07-3113 min

Effective Weight Loss for Moms | Workout Routines, Lose Weight, Meal Planning, Macros, Fat Loss50| One Mental Habit That You Need To Get Rid Of NOWThis 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. 2024-07-2912 min

Effective Weight Loss for Moms | Workout Routines, Lose Weight, Meal Planning, Macros, Fat Loss49| Don't Know What's Dinner? How I Consistently Structure Healthy Dinners For Weight LossWhat'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 2024-07-2413 min

Effective Weight Loss for Moms | Workout Routines, Lose Weight, Meal Planning, Macros, Fat Loss48| Help! I'm Scared To Go Into The Weights Section Of My GymHave 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 2024-07-2215 min

Effective Weight Loss for Moms | Workout Routines, Lose Weight, Meal Planning, Macros, Fat Loss47| Glute Activation Exercises: Grow Those Glutes!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-Steps Next steps: Free resources Ready to get results? Reach out to work...2024-07-1712 min

Effective Weight Loss for Moms | Workout Routines, Lose Weight, Meal Planning, Macros, Fat Loss46| The Weight Loss And Faith ConnectionThis 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&hvpos=&hvnetw=g&hvrand=6933124657673646713&hvpone=&hvptwo=&hvqmt=&hvdev=c&hvdvcmdl=&hvlocint=&hvlocphy=9030541&hvtargid=pla-1571879296685&psc=1&mcid=47cd71f58ffc368ba406f7627a626287&gad_source=1 2024-07-1514 min

Effective Weight Loss for Moms | Workout Routines, Lose Weight, Meal Planning, Macros, Fat Loss45| One Weight Loss Sabotaging Habit That Derails MomsToday'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! -Rachel Next steps: https://www.effectivefitnessforwomen.com/work-with-me https://www.effectivefitnessforwomen.com/ 2024-07-1015 min

Effective Weight Loss for Moms | Workout Routines, Lose Weight, Meal Planning, Macros, Fat Loss44| Three Ways Strength Training For Weight Loss Has Grown My ConfidenceOne 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: https://calendly.com/racheleffectivefitness/discovery-call?month=2024-06 2024-07-0815 min

Effective Weight Loss for Moms | Workout Routines, Lose Weight, Meal Planning, Macros, Fat Loss43| 5 Steps To FINALLY Get Consistent With ExerciseAre 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 Nutrition Guide: https://www.effectivefitnessforwomen.com/free-resources Ready to get se...2024-07-0317 min

Effective Weight Loss for Moms | Workout Routines, Lose Weight, Meal Planning, Macros, Fat Loss42| Do The Squat: Why You Need This Challenging Lift To Help You Lose Weight And Gain FunctionalityAre 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.effectivefitnessforwomen.com/work-with-me Show Notes: Skater Squats: https://www.youtube.com/watch?v=YO-247pOeIc&t=44s 2024-07-0122 min

Effective Weight Loss for Moms | Workout Routines, Lose Weight, Meal Planning, Macros, Fat Loss41| Can't I just use bodyweight exercises to gain muscle?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/ 2024-06-2618 min

Effective Weight Loss for Moms | Workout Routines, Lose Weight, Meal Planning, Macros, Fat Loss40| My Favorite Go-To Supplements to Support my Fat Loss and Muscle Gain GoalsSupplements 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. https://www.effectivefitnessforwomen.com/work-with-me 2024-06-2417 min

Effective Weight Loss for Moms | Workout Routines, Lose Weight, Meal Planning, Macros, Fat Loss39| Don't Have Time For A Healthy Lifestyle? How A Mom Of 6 Manages ItToday'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 lifestyle, you just have to have the right structures to support it! -Rachel Next steps: F...2024-06-1930 min

Effective Weight Loss for Moms | Workout Routines, Lose Weight, Meal Planning, Macros, Fat Loss38| Help! I Crave Sweets And It's Derailing My Fat LossSweet 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 2024-06-1721 min

Effective Weight Loss for Moms | Workout Routines, Lose Weight, Meal Planning, Macros, Fat Loss37| Grow That Booty! 5 Practical Tips for Glute GrowthThis 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=EgZjaHJvbWUqDggAEEUYJxg7GIAEGIoFMg4IABBFGCcYOxiABBiKBTIQCAEQLhivARjHARixAxiABDIGCAIQRRg5MgYIAxAjGCcyDAgEEAAYChixAxiABDIKCAUQABixAxiABDIKCAYQABixAxiABDITCAcQLhiDARjHARixAxjRAxiABDIHCAgQABiPAjIHCAkQABiPAtIBCDEzODNqMGo3qAIAsAIA&sourceid=chrome&ie=UTF-8#kpvalbx=_AeFEZsLTLdjTp84P6-uuiAg_28 2024-06-1226 min

Effective Weight Loss for Moms | Workout Routines, Lose Weight, Meal Planning, Macros, Fat Loss36| Why Strength Training For Fat Loss Won't Make You Look BulkyOne 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/ 2024-06-1019 min

Effective Weight Loss for Moms | Workout Routines, Lose Weight, Meal Planning, Macros, Fat Loss35| Losing 10 Pounds Of Fat In 3 Months With Sustainable Habits: Client Success StoryYou 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.effectivefitnessforwomen.com/work-with-me 2024-06-0526 min

Effective Weight Loss for Moms | Workout Routines, Lose Weight, Meal Planning, Macros, Fat Loss34| What's the deal with Macros? Can they help you gain muscle or lose weight?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/ 2024-06-0312 min

Effective Weight Loss for Moms | Workout Routines, Lose Weight, Meal Planning, Macros, Fat Loss33| 3 steps to break the cycle of emotional eatingWhen 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/ 2024-05-2918 min

Effective Weight Loss for Moms | Workout Routines, Lose Weight, Meal Planning, Macros, Fat Loss32| Scared of getting hurt? 9 ways to avoid injury while strength training for fat lossAre 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/ 2024-05-2720 min

Effective Weight Loss for Moms | Workout Routines, Lose Weight, Meal Planning, Macros, Fat LossThe TMI Episode: How To Stop Peeing Your Pants! Interview With Dr. Kristin JohnsonToday 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, I pray this episode helped you realize you don't have to live with peeing your pants. If you want to learn more ab...2024-05-2230 min

Effective Weight Loss for Moms | Workout Routines, Lose Weight, Meal Planning, Macros, Fat Loss31| How to get started strength training for fat loss when you're totally newHave 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 2024-05-2019 min

Effective Weight Loss for Moms | Workout Routines, Lose Weight, Meal Planning, Macros, Fat Loss30| Major on the Majors: Why simple gets resultsWeight 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 fasting while you do it...it's complicated! Well, I'm here to tell you that it doesn't have to be, a...2024-05-1515 min

Effective Weight Loss for Moms | Workout Routines, Lose Weight, Meal Planning, Macros, Fat Loss29| Recovery Weeks: Why resting helps you gain muscleIt 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 your fat loss and muscle gain goals. You can do that here:...2024-05-1314 min

Effective Weight Loss for Moms | Workout Routines, Lose Weight, Meal Planning, Macros, Fat Loss28| Are you sabotaging your muscle growth? Protein timing for muscle gainWe 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/work-with-me https://www.effectivefitnessforwomen.com/ 2024-05-0816 min

Effective Weight Loss for Moms | Workout Routines, Lose Weight, Meal Planning, Macros, Fat Loss27| Live Coaching: Celebrating healthy behaviors over quick results for life-long changeListen in on this fun live coaching session with my recurring client, Rachel. We discuss non-scale victories, how behavior change is the key to long-term results, and more in this behind-the-scenes look into coaching. If a practical, whole-woman approach to fat loss and muscle gain resonates with you, book a discovery call to find out more about working with me! You can do that here: https://www.effectivefitnessforwomen.com/work-with-me -Rachel 2024-05-0613 min

Effective Weight Loss for Moms | Workout Routines, Lose Weight, Meal Planning, Macros, Fat Loss26| One Muscle Gain Tip You Probably Haven't UsedHi ladies, 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: https://www.effectivefitnessforwomen.com/work-with-me -Rachel 2024-05-0121 min

Effective Weight Loss for Moms | Workout Routines, Lose Weight, Meal Planning, Macros, Fat Loss25| Calorie Tracking for Fat Loss: Part 2. How to track right so it gets you resultsDo you need to track your calories to lose fat? How do you do it? This 2 part series is diving into why you may (or may not) want to track your calories and how to do it the RIGHT way so that it actually works. Need more help? Here's how to work with me: https://www.effectivefitnessforwomen.com/work-with-me -Rachel Show notes: https://www.myfitnesspal.com/ 2024-04-2920 min

Effective Weight Loss for Moms | Workout Routines, Lose Weight, Meal Planning, Macros, Fat Loss24| Calorie Tracking for Fat Loss: Part 1. Three reasons to track your calories (and one reason why NOT to)Do you need to track your calories to lose fat? How do you do it? This 2 part series is diving into why you may (or may not) want to track your calories and how to do it the RIGHT way so that it actually works. Need more help? Here's how to work with me: https://www.effectivefitnessforwomen.com/work-with-me -Rachel Show notes: https://www.myfitnesspal.com/ 2024-04-2414 min