Ever 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 why I felt like I was failing
• ​ How I slowly rebuilt my routines, confidence, and sense of self
• ​ Why the pressure to “bounce back” is unrealistic—and what actually helped
• ​ A free tool I created to help you take your time (and sanity) back

If you’re in the thick of early motherhood or still adjusting to a new phase of mom life, I hope this episode reminds you that you’re doing amazing already—and you’re definitely not alone.

Tune in now!

Resources:

The Time Management QuickStart Guide: https://peaceful-truth-84085.myflodesk.com/zvlllptttu

Book a call: https://calendly.com/erikarosewellness/discovery-call

Follow Erika on Instagram: https://www.instagram.com/erika.volling/

Feel 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 discover:

• ​Why mindset—not motivation—determines your weight loss results
• ​How limiting beliefs act like a GPS that drive your daily choices
• ​Simple mindset shifts to help you stay consistent without burnout
• ​Why progress looks like repetition—not perfection
• ​The powerful role of growth mindset in postpartum and mom life

🎧 Listen now and start shifting your mindset for lasting results.

~~~Resources~~~

Book a call: https://calendly.com/erikarosewellness/discovery-call

Grab your guide "Balanced Eating Made Simple": https://peaceful-truth-84085.myflodesk.com/z2lqexz8nd

Follow Erika on Instagram: https://www.instagram.com/erika.volling/

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

Grab your guide "Balanced Eating Made Simple": https://peaceful-truth-84085.myflodesk.com/z2lqexz8nd

Follow Erika on Instagram: https://www.instagram.com/erika.volling/

Feeling 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 (even toddlers!)

✔️ Why I leave 2–3 nights open for “flex meals”

✔️ How to use your “Core 4” go-to meals to simplify decision-making

✔️ The real-life benefits of meal prep beyond just saving time

If you’ve ever felt like you “should” be meal prepping but can’t find a way to make it work, this episode is for you. No pressure, no perfection—just realistic strategies that fit your real mom life.

It's time to simplify your meal prep! Hit play now!

~~~Resources~~~

Book a call: https://calendly.com/erikarosewellness/discovery-call

Grab your guide "Balanced Eating Made Simple": https://peaceful-truth-84085.myflodesk.com/z2lqexz8nd

Follow Erika on Instagram: https://www.instagram.com/erika.volling/

Feeling 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 strategies to stop emotional eating and feel in control again

Whether you’re a late-night snacker or someone who “needs” chocolate after a hard day, this episode will help you understand what’s going on—and how to take your power back.

Listen now and get practical tools to help you break the stress eating cycle and feel better in your body—one small shift at a time.

~~~Resources~~~

Book a call: https://calendly.com/erikarosewellness/discovery-call

Grab your guide "Balanced Eating Made Simple": https://peaceful-truth-84085.myflodesk.com/z2lqexz8nd

Follow Erika on Instagram: https://www.instagram.com/erika.volling/

Think 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 start HIIT (with a sample no-equipment workout)

Ready to make the most of your time and see real progress? Hit play and let’s go!

~~~Resources~~~

Book a call: https://calendly.com/erikarosewellness/discovery-call

Grab your guide "Balanced Eating Made Simple": https://peaceful-truth-84085.myflodesk.com/z2lqexz8nd

Follow Erika on Instagram: https://www.instagram.com/erika.volling/

Struggling 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 cravings

If you’re ready to boost your metabolism, curb cravings, and finally see results, this episode has practical tips to help you make protein work for you!

~~~Resources~~~

Book a call: https://calendly.com/erikarosewellness/discovery-call

Grab your guide "Balanced Eating Made Simple": https://peaceful-truth-84085.myflodesk.com/z2lqexz8nd

Follow Erika on Instagram: https://www.instagram.com/erika.volling/

Feeling 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 support your weight loss—without adding more to your plate

If you’re tired of feeling stuck, this episode will give you the insights and strategies you need to start seeing real progress.

And don’t forget to grab your Balanced Eating Made Simple guide to take the stress out of healthy eating!

~~~Resources~~~

Book a call: https://calendly.com/erikarosewellness/discovery-call

Grab your guide "Balanced Eating Made Simple": https://peaceful-truth-84085.myflodesk.com/z2lqexz8nd

Follow Erika on Instagram: https://www.instagram.com/erika.volling/

Join the community: https://www.facebook.com/groups/healthy.moms.wellness

Have 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 be as beneficial as you think and how it can lead to constant hunger and energy crashes.

Blood Sugar Insights: Understand how frequent eating affects your blood sugar and why stabilizing it is crucial for your energy levels.

Meal Spacing Benefits: Discover how spacing your meals can help you tap into your body's stored energy, reduce cravings, and give your digestive system a much-needed break.

Practical Tips: I’ll share simple strategies to start transitioning away from constant snacking and how to create balanced meals that keep you satisfied for hours.

So if you're a busy mom trying to control those cravings around your kid's foods, or just looking for a fresh perspective on your eating habits, this episode is packed with practical tips and encouragement to help you feel your best.

~~~Resources~~~

Grab your guide "Balanced Eating Made Simple": https://peaceful-truth-84085.myflodesk.com/z2lqexz8nd

Book a call: https://calendly.com/erikarosewellness/discovery-call

Join the community: https://www.facebook.com/share/g/15ttBc4nNy/?mibextid=wwXIfr

In 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 my personal experiences and insights on how to make small, manageable changes that can lead to big results. Tune in now!

~~~Resources~~~

Grab your guide "Balanced Eating Made Simple": https://peaceful-truth-84085.myflodesk.com/z2lqexz8nd

Book a call: https://calendly.com/erikarosewellness/discovery-call

Join the community: https://www.facebook.com/share/g/15ttBc4nNy/?mibextid=wwXIfr