Ever walked into the grocery store and walked out with half of what you actually needed and a cart full of things you didn’t? 🙋‍♀️ Been there—especially at Aldi with that magical aisle of random “treasures.”

In this episode, I’m breaking down three simple steps to make grocery shopping faster, easier, and aligned with your weight loss goals. From building a complete staples list, to organizing it in a way that keeps you moving, to sticking to what you actually need—you’ll learn how to get in, get out, and still stay on track with your nutrition.

This isn’t just about saving time and sanity (though yes, that too). It’s about setting yourself up for success so your grocery cart supports your fat loss goals instead of sabotaging them.

Need help with meal planning for weight loss? Register for my FREE pop-up podcast training How To Meal Plan For Weight Loss here. 

Meal planning can be harrrd...especially if you are a busy mom. In this episode, I'm giving you a simple way to structure your meals so that you hit your macro goals (protein, carbs, and fats) so you can get the results you want. 

And if you want to learn my entire meal planning framework, and have me walk you though it step by step, then you need to register for my FREE pop-up podcast: How to Meal Plan To Lose Weight. It's limited time only, so register below!

Register for the pop up podcast here. 

Trying to lose weight and avoiding eating out? This one's for you. 

This episode is all about how you CAN still eat out and hit your goals-and it might actually help you get there. 

So many moms feel like if they want to lose weight they have to avoid eating out, but inside this episode I'm going to show you how that's not actually the case. 

Don't forget to register for the pop up podcast: How to Meal Plan to Lose Weight! It goes live Sept 22 and is limited-time only. 

Register here. 

Want to find out more about working with me? Book a free 15 minute call here. 

Register for the free pop up podcast here. 

If you’ve ever felt stuck in the cycle of trying to lose weight, starting strong, then life gets in the way—you’re going to want to hear this episode. I’m revealing the brand-new, upgraded version of my coaching program (formerly Fit Lifestyle in a Box): The Fat Loss Formula for Moms .

In this episode, you’ll learn:

By the end of this episode, you’ll know exactly why The Fat Loss Formula for Moms is a huge upgrade from my previous program and how you can get started.

Links & Resources Mentioned:

Who this episode is for:

Hitting your protein goals consistently can be a struggle! In this episode, I share 4 steps to hitting your goals so you can be consistent with protein to build muscle and lose fat. 

Enjoy!

Rachel

Want to learn how to meal plan for weight loss? Register for my FREE training here. 

Think the only way to eat healthy consistently is to spend hours on Sunday meal prepping a week’s worth of food? Nope. That’s a myth—and for most people, it’s why they burn out and give up.

In this episode, I’m sharing why traditional meal prep doesn’t work for most people and what to do instead. You’ll learn:

👉 If you want help building your own meal plan rotation so you can stop starting over every Monday, don’t miss my free How to Meal Plan to Lose Weight pop-up podcast. This limited-time training runs Sept 22–28 and will show you how to create a 7-day meal plan that helps you hit your nutrition goals and saves you time.

🔗 Register here: How To Meal Plan To Lose Weight Pop-Up Podcast

Meal planning that actually gets your nutrition goals onto your plate each and every day is critical to success in your weight loss journey. Lucky for you-I'm teaching you exactly how I do this in my FREE limited time pop-up podcast How To Meal Plan To Lose Weight. In this limited time audio training, I'm giving you the exact meal plan framework you need to create a meal plan rotation that runs on autopilot and saves you TIME. 

It's limited time though-so register now to be notified when it goes live. It's only going to be available Sept. 22-28. 

Register here. 

Ever feel like you’re constantly “starting over” with your nutrition? You get motivated, set big goals, try to do everything at once… and then life happens. Suddenly you’re tired, off track, and telling yourself you’ll start again Monday.

In this episode, I break down why motivation and willpower aren’t enough, and what actually works if you want to stay consistent—even when you’re busy and exhausted. You’ll learn:

👉 Ready to finally stop starting from scratch every week? Register for my free How to Meal Plan to Lose Weight pop-up podcast—a limited-time audio training happening Sept 22–28. I’ll walk you step by step through creating a 7-day meal plan that you love, that fits your life, and that saves you time.

🔗 Register here: How To Meal Plan To Lose Weight Pop-Up Podcast

Links & Resources:

🎧 Register for the How to Meal Plan to Lose Weight pop-up podcast: effectivefitnessforwomen.com/register

 Metabolic slowdown is inevitable when you’re losing weight - but what if you could limit how much it happens? In this episode, I break down a 2025 meta-analysis showing how strategic diet breaks can help reduce metabolic adaptation, explain exactly how I’m using them in my own fat loss, and help you decide if this tool is right for you.

Links & Resources:

Book a free Discovery Call – Find out if my 1:1 coaching program is right for you.