Effective Weight Loss for Moms | High protein, Strength Training, Lose Weight, Meal Planning, Fat Loss, Healthy Habits

You're working hard, getting sweaty, and feeling exhausted—but are you actually getting stronger? If you're doing YouTube workouts, random social media classes, or group fitness without tracking progress, the answer is probably no.

In this episode, I break down the science of input, output, and variables—and why random workouts produce random results (or worse, no results). Your muscles need progressive overload and clear signals to adapt. Without measurement, you have no idea if what you're doing is working.

Stop guessing. Start winning. Learn how to build real strength gains as a busy mom.

-Rachel

Next steps: 

Book a free discovery call

The Fat Loss Formula for Moms

This is such a great episode! Today I'm interviewing Bev Mazza, BSN, RN, NC-BC. Bev is a Registered Nurse and Board-Certified Nurse Coach who specializes in metabolic health for women in midlife. She works with women navigating prediabetes, insulin resistance, weight changes, and the hormonal shifts of perimenopause and menopause. Bev combines functional medicine, personalized nutrition, and CGM interpretation to help women get real answers about what's happening in their bodies. 

If you are in midlife and struggling with blood sugar issues, this episode is a must-listen. 

-Rachel

Connect with Bev: 

@purelypresenthealth

[email protected]

https://purelypresenthealth.com

The Complete Prediabetes Checklist: 10 Steps to Lower Blood Sugar for Women in Perimenopause. These 10 steps are practical, proven, and designed to cut through the confusion and get you moving toward real results.

It's Christmas Eve, and guess what? One of the most valuable gifts you're giving your kids this Christmas has nothing to do with what's under the tree.

Let me explain: This fall didn't go as planned for me. Kid struggles, going into perimenopause early, and my fat loss goals? They didn't happen. I had to make the hard choice to take a break from weight loss to strengthen my metabolism. My body wasn't cooperating, the scale was going up, and I didn't feel like myself.

But I stayed consistent anyway. I kept working out even when I didn't want to. I kept showing up even when nothing seemed to be working.

And my kids were watching.

If you're in a season where weight loss isn't happening, where your body feels like it's working against you, where you're tired and frustrated and wondering what's the point—this episode is for you. Because what your kids are learning from you right now is more valuable than any number on the scale.

They're not learning from your fat loss results. They're learning from your consistency, your perseverance, and your attitude while you stick with it. 

This Christmas Eve, I want you to see what they see: a mom who doesn't quit, who values herself enough to keep going, and who's teaching them what self-worth actually looks like.

Have a Merry Christmas!

-Rachel

Next Steps: 

Protein Cheat Sheet

The Fat Loss Formula for Moms

I don't have time to work out with the kids home" is the #1 excuse I hear from moms—but what if I told you that's actually the PERFECT time to strength train? In this episode, I share 5 foundational strength training exercises that require minimal equipment, can be done in small spaces, and fit into the chaos of real mom life.

If you're a busy mom who wants to start strength training but feels like you don't have time, this episode is for you.

Enjoy!

-Rachel

Book a free call with me

Fat Loss Formula for Moms Coaching Program

Are you actually ready for a fat loss program, or are you setting yourself up for another failed weight loss attempt? In this episode, I break down the 5 critical signs that indicate you're truly ready to commit to a structured fat loss program—and what to do if you're not quite there yet.

Most moms jump into weight loss programs when they're motivated but not prepared. They invest time and money, only to quit when life gets hard. This episode will help you assess your true readiness so you can make sustainable progress instead of spinning your wheels.

If you've struggled with weight loss in the past, this episode will help you understand why, and how to set yourself up for success this time.

I hope you enjoy!

-Rachel

Book a call with me

The Fat Loss Formula for Moms

Most of us know we need to be eating enough protein, especially if we want to lose weight.  But the thing we struggle with is how to actually make that happen without eating steak everynight and chugging protein shakes all day. 

Today's episode will give you 3 ways to help you get there. 

I hope you enjoy!

-Rachel

Next steps: 

Download my 100 Gram Protein Cheat-Sheet here. 

The Fat Loss Formula for Moms Program

Book a free discovery call (no pressure-just a chat)

It's still December, and YES, I'm talking about creating new healthy routines. 

You know why? Because I believe it's important to actually think about what you want to create before jumping in (at the New Year) and trying to do "all the things". 

At the end of this episode you will have a clear plan of what you need to focus on (that you can actually start now on). 

Enjoy!

-Rachel

Next steps: 

Book a free discovery call

The Fat Loss Formula for Moms Program

Enjoy!

-Rachel

Creatine from my Thorne Dispensary

More resources: 

https://pmc.ncbi.nlm.nih.gov/articles/PMC12053822/

https://pmc.ncbi.nlm.nih.gov/articles/PMC7998865/

today I'm talking about gym equipment hogs.

If you've ever lifted weights in a gym before, you KNOW what I'm talking about here. Those people who just hang out on equipment forever. Or maybe the gym is just packed and you can't snag your machine no matter how long you wait.

Either way, this episode gives you solutions for both situations. From what to say to how to pivot your workout, after listening you'll feel way more confident that you can get your full workout in—no matter how busy the gym gets.

Enjoy!

-Rachel

Want help with fat loss? Click here. 

Today I’m chatting with Dr. Ritu Saluja-Sharma, a double board-certified ER and Lifestyle Medicine physician who saw firsthand how preventable disease is running rampant and decided to DO something about it. 

If you have kids and a family and you want to help set your them up with a healthy relationship with food when the whole world seems obsessed with certain foods being "good" and "bad", you need to hear this conversation. 

Enjoy!

-Rachel

Resources and connect with Ritu: 

https://www.instagram.com/head_heart_handsmd/

https://www.facebook.com/headhearthandsmd

https://www.tiktok.com/@head_heart_handsmd

Website: https://www.headhearthandsmd.com/

Links to buy books: Amazon: https://a.co/d/gKEohGg

Barnes and Noble:

https://www.barnesandnoble.com/s/%22The+Wonder+of+What+We+Eat%22?Ntk=P_Series_Title&Ns=P_Series_Number&Ntx=mode+matchall