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

By Rachel DeSonier | Registered Dietitian, Certified Personal Trainer, Fat Loss Coach, Mom of 5Health & Fitness Nutrition Fitness

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

February 04 192| The One Habit That Makes Every Other Habit Easier
It's Sunday night and you're already feeling overwhelmed looking at the week ahead—wondering how you'll fit in your workouts, meal planning, and time with your kids.
You feel like a failure before the week even starts because you can't figure out how to make it all work.
In this episode, I'm breaking down the one habit that makes consistency with strength training, fat loss, and all your healthy habits actually possible: scheduling your core needs first. You'll learn how to stop reacting to life in the moment and start building a system that keeps you on track with your fitness goals—even when life gets chaotic.
If you're tired of starting over every Monday and you're ready to finally make strength training and fat loss stick, this episode is for you.
Enjoy!
-Rachel
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19 min
February 02 191| The Consistency Lie: Why 'Just Be Consistent' Is Terrible Advice for Moms
Think "just be consistent" is the answer to your fitness struggles?
Think again. In this episode, I'm breaking down why this advice is not only useless for moms, but actually harmful - and what actually creates the consistency you're craving.
We're talking about the real barriers keeping you from showing up for strength training workouts and healthy eating, why your context matters more than your willpower, and how to build healthy habits that support consistency.
If you're done feeling like a failure every time you can't "just do it," this one's for you.
Enjoy!
-Rachel
Next Steps: Book a call with me to chat about my program
The Fat Loss Formula for Moms
15 min
January 28 190| Overwhelmed Mom? How Decluttering Can Help More Than Just Your Home-With Decluttering Coach Emily McDermott
Ever feel like you can't think straight in your own home?
In this episode, I sit down with Emily McDermott a declutter coach and host of Moms Overcoming Overwhelm Podcast, to unpack the fascinating connection between physical clutter and mental overwhelm—and why this matters so much for busy moms trying to show up for their health goals.
We explore how clutter impacts your mental state, and she gives practical advice for where to start if the clutter just feels...overwhelming.
Emily's Transform Method
Podcast: https://momsovercomingoverwhelm.podbean.com/

Instagram: https://www.instagram.com/simplebyemmy/

Facebook group: https://www.facebook.com/groups/momsovercomingoverwhelm

Free resources: https://simplebyemmy.com/resources/

29 min
January 26 189| How To Stop Spiraling When Your Fitness Plan Gets Derailed
Missed a workout and suddenly you're convinced you've blown it? Sick kids and feel like you will never be able to be consistent with exercise?
In this episode, we're talking about why you spiral when your plan gets derailed and exactly what to do instead. You'll learn the 3-step protocol for getting back on track fast (not waiting until Monday), how to assess what actually happened so you can adjust instead of quit, and specific "if/then" plans for the most common mom derailments - sick kids, work chaos, exhaustion, and family events.
Next Steps:
Tired of the spiral? Book a discovery call here to see how I can help you
The Fat Loss Formula for Moms
20 min
January 21 188| The 5 Strength Training Mistakes Beginners Make That Actually Get Them Hurt
You're right to be cautious about strength training - lifting incorrectly CAN hurt you. But staying on the sidelines because you're scared means missing out on building the strong, capable body you deserve.
In this episode, I'm walking you through the 5 mistakes I see beginners make that actually cause injuries - from going too heavy too soon (the ego trap), to not knowing the difference between good discomfort and bad pain, to skipping the core brace that protects your spine.
Because strength training isn't inherently dangerous - but it does require you to be intentional. And you deserve to build strength safely for years, not just weeks.
Enjoy!
-Rachel
Next steps: Book a free discovery call
Find out more about the Fat Loss Formula for Moms Coaching Program
19 min
January 19 187| Why I Don't Work Out With My (Little) Kids Around
If you're trying to strength train with your kids climbing on you, you're not actually training - you're teaching them that mom's needs are negotiable.
In this episode, I'm breaking down why your nervous system literally cannot be "on" for childcare and strength training simultaneously (it's physiology, not a personality flaw), why that matters for your safety and progress, and four real solutions for getting focused workout time - even when you're the primary caretaker.
Because you're not just a mom. You're also a person with goals. And that person deserves to show up fully for herself.
Enjoy!
-Rachel
Next Steps:
the Fat Loss Formula for Moms Program
Book a free discovery call to chat about my program
Beginner Strength Training Guide
19 min
January 14186| 7 Signs You Are Heading For Burnout
Feeling like you're constantly running on fumes? In this episode, I'm breaking down the 7 signs you're heading for burnout - and what you can actually do about it.
We'll cover:
The difference between acute stress and chronic stress (and why it matters)
How over-packing your schedule is slowly draining you
The phone scrolling habit that signals you're overwhelmed
If you keep telling yourself "I'll take care of me when things calm down" but things never calm down, this episode is for you.
Enjoy!
-Rachel
Next steps:
Book a Free Discovery Call
The Fat Loss Formula for Moms
The Ruthless Elimination of Hurry by John Mark Comer
21 min
January 12 185| How To Lose 20 Pounds In 1 Week
Clickbait alert: You CAN lose 20 pounds in one week. But not the way you think.
In this episode, I'm calling out the quick-fix mentality that keeps moms stuck in the cycle of starting, failing, and feeling like failures. If you clicked hoping for some magic solution, that's exactly why you need to listen.
I'm breaking down why other coaches make promises they can't keep, why that sets you up for disappointment, and what you should focus on instead.
I hope you enjoy this episode!
-Rachel
Next steps:
Book a free call to chat about my program
Fat Loss Formula for Moms
16 min
January 07 184| How to Hit 100g of Protein When You're Feeding a Family of 5+
Struggling to hit your protein goals while feeding a large family? You're not alone. Sooo many moms think they need to cook two separate meals: one "healthy" meal for themselves and regular food for the kids, but that's a recipe for burnout.
In this episode, I'm sharing simple strategies for hitting 100+ grams of protein daily while feeding a family of seven. No separate meals required.
-Rachel
Next Steps:
Protein Cheat Sheet
Fat Loss Formula for Moms
Book a Free Discovery Call to chat about my program
22 min
January 05 183| I'm a Mom of 5 and My Healthy Habits Actually Stick. Here's Why Yours Don't.
It's early January. You're motivated. You're ready to eat better, work out consistently, and finally build healthy habits that stick. But if you're like most moms, you'll quit by February. Again.
In this episode, I'm not giving you another goal-setting pep talk. I'm not telling you to break your goals into smaller steps or write them down or set behavior-based goals. You already know how to set goals. You've done it a hundred times.
The problem isn't your goal-setting method. The problem is deeper.
As a mom of 5, I've figured out why healthy habits fail for most moms. And it has nothing to do with motivation, willpower, or discipline. It's about how you see yourself.
This episode is about the shift that changed everything for me. When you see yourself this way, your New Year's goals don't fail by February.
-Rachel
Next Steps:
The Fat Loss Formula for Moms Program
Book a Free Discovery Call to find out about the program
18 min

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

From the publisher's feed

Every few months you get back on track. You're eating high protein, you're working out, you're feeling good. And then life happens. And then you're starting over again. You know what to do. You just can't seem to make yourself do it.