Tired 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:

I’ll also share how I’m testing The 12-Week Year to hit my weight loss goals—and give you all the details about my 21-Day Fitness Made Simple Challenge starting January 6!

Ready to create goals that stick? Tune in now!

~~~Resources~~~

Join the 21-Day Fitness Made Simple Challenge: https://peaceful-truth-84085.myflodesk.com/bflq3x9qbl

Creating Habits That Align With Your Goals: https://open.spotify.com/show/4sKcAiJoyGZVn8wktvGZze

Grab my free guide "How To Lose Weight Without Counting Calories": https://peaceful-truth-84085.myflodesk.com/z2lqexz8nd

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

The 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:

If you’re ready to embrace the holidays with confidence and ease, tune in now!

~~~Resources~~~

Grab my free guide "How To Lose Weight Without Counting Calories": https://peaceful-truth-84085.myflodesk.com/z2lqexz8nd

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

In 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.

Get ready to feel more organized, confident, and inspired to take control of your family’s meals—no matter how busy life gets!

~~~Resources~~~

Grab my free guide "How To Lose Weight Without Counting Calories": https://peaceful-truth-84085.myflodesk.com/z2lqexz8nd

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

Streamline Your Meal Prep Routine: https://spotifyanchor-web.app.link/e/aj51fu1sqOb

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

Ready 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 sample week-long meal plan to help you cut sugar without sacrificing flavor.

Listen now and take the first step toward feeling more energized and in control!

~~~Resources~~~

Grab my free guide "How To Lose Weight Without Counting Calories": https://peaceful-truth-84085.myflodesk.com/z2lqexz8nd

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

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

Is 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 forget to join my Rise and Prime 7-Day Challenge to build your own customized routine. It’s time to take control of your mornings so you can handle the rest of your day with more energy and less overwhelm.

Join the challenge: https://peaceful-truth-84085.myflodesk.com/oc0r7qiaaf

My simple Strategy To Manage Your Time More Effectively: https://open.spotify.com/show/4sKcAiJoyGZVn8wktvGZze

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

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

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

In 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, reduce stress, and find balance in your busy life.

Ready to get started? Tune in now and take the first step toward a more organized, less stressful life.

Resources:

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

Book a call: 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: https://www.facebook.com/groups/healthy.moms.wellness

In 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 motivated even when life throws you curveballs.

If you're looking to make lasting lifestyle changes and finally see the progress you've been working so hard for, this episode is a must-listen.

Resources:

Grab the Habit Loop Diagram and Tracker: https://peaceful-truth-84085.myflodesk.com/iweq9mkips

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

Read the blog: https://erikavolling.com/6-tips-for-creating-simple-and-sustainable-habits/

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

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

In 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.

Resources:

Erika Rose Wellness Blog: https://www.erikavolling.com/blog

The Busy Mom's Guide To Meal Prep: https://erikavolling.com/meal-planning-guide

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

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

Join 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 shifts, and encouragement to prioritize your health and well-being.

Resources:

Join the 14-day Hydration Challenge: https://erikavolling.com/2-week-hydration-challenge

Weight Loss Affirmations: https://erikarosewellness.etsy.com/listing/951394134/60-weight-loss-affirmation-cardsdigital

Book a call: 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: https://www.facebook.com/groups/healthy.moms.wellness