In this episode, we’re talking about a powerful yet simple strategy to help postpartum moms lose weight sustainably without overwhelm — The 1% Rule. You’ll discover how making small, manageable daily improvements can lead to big results over time. From drinking more water to fitting in just 10 extra minutes of movement, these tiny tweaks can build momentum and help you create lasting habits that fit into your busy life as a mom.

What You’ll Learn:

• The power of compounding changes for lasting weight loss
• Practical 1% improvements to implement today

Ready to take action? Enroll in the How to Lose Weight Postpartum Without Sacrificing Your Milk Supply class on-demand. Plus, get early access to enrollment for Empowered Eating for Nursing Moms with a special early bird offer!

Let’s connect: If you loved this episode, share it with another mom or tag me on Instagram @malsdailydish to tell me your favorite 1% improvement tip!

Keep making progress, mama—you’ve got this!

Feeling off balance after the holiday whirlwind? In this episode, we dive into practical tips for easing back into your routine without the pressure of perfection. From simple meal prep ideas to self-care practices and mindset shifts, this episode is your guide to starting fresh in the new year.

🎉 Special Offer: Don’t miss my free class on January 10th, “How to Lose Weight Postpartum Without Sacrificing Your Milk Supply.” If you're seeing this after January 2025, the replay is available!

👉 Register for the Free Class Here!

Ready to rebuild your routine and feel empowered? Tune in now!

In this week’s episode, we dive deep into how stress and overwhelm can trigger emotional eating, especially for busy moms. If you're feeling the weight of daily responsibilities and turning to food to cope, this episode is for you!

I share practical tips and strategies to help you break the cycle of emotional eating, from identifying your triggers to building nourishing meals that keep you feeling satisfied. You'll also learn simple stress-relief techniques and how to use mindfulness to reconnect with your body’s hunger cues.

Whether you're at home or on the go, these strategies are designed to fit into your busy life and help you feel more in control of your eating habits, even during the most chaotic times.

Tune in for 5 actionable ways to manage stress and prevent emotional eating, so you can take care of yourself and feel empowered every day.

Holiday parties are here, and with them come endless buffets, festive cocktails, and food-filled gatherings that can throw even the best intentions off track. But what if you could enjoy these celebrations without feeling like you’re sabotaging your weight loss goals?

In this episode, I’m sharing my top strategies for navigating holiday parties with confidence. Learn how to handle tempting spreads, avoid overeating, and still enjoy yourself—all while staying on track to lose up to 10 pounds before the New Year. If holiday parties have felt like a roadblock in the past, this episode is for you!

Ready to rock your weight loss goals while still enjoying the holiday season? Download my free Nursing Moms Weight Loss Checklist for simple, effective tips to get started today.

Want personalized support? Watch my program video to learn more about how I help moms like you lose weight without giving up your favorite foods or sacrificing your milk supply. Apply for coaching now and let’s create a plan that works for your busy life!

Struggling with carb cravings while breastfeeding? In this episode of the Nourished Mama Podcast, I’m sharing practical tips to manage those cravings without guilt or restriction. Learn how to balance your plate using the FIT4 Method, keep hunger in check with protein-packed snacks, and hydrate to curb cravings. Plus, I’ll explain why your body craves carbs during breastfeeding and how to honor those needs without derailing your goals.

Ready to take control of your cravings? Let’s dive in!

For more tips, grab my free checklist to lose weight while nursing without sacrificing your milk supply!

If you're interested in working with me, check out my coaching application video here!

Welcome to the very first episode of the Nourished Mama Podcast! I’m so excited to have you here as I share practical, sustainable weight loss strategies tailored specifically for nursing moms like you. In this episode, I’ll walk you through realistic meal planning, mindset shifts, and essential self-care habits to help you lose weight without affecting your milk supply or overwhelming your busy schedule.

If you're navigating sleepless nights or the demands of motherhood, these insights will empower you to prioritize your health with confidence.

Tune in to begin this journey with me—and welcome to the Nourished Mama community!

If you're interested in working with me, check out my coaching application video here!

In this episode of the Weight Loss Habits Podcast, I dive into the core values that drive my coaching approach and how the Empowered Eating Framework can help you achieve lasting weight loss without constant dieting. We’ll discuss self-awareness, support, confidence, empowerment, accountability, and mindfulness, and how these principles shape my work with clients. Plus, I’ll share real-life success stories from my clients who’ve transformed their relationship with food and their bodies.

Ready to start your own journey? Apply for coaching and let’s work together to achieve your goals! 

Struggling with meal prep and family time? In this episode of the Weight Loss Habits Podcast, 'Ways I'm Cheating at Meal Prep to Make It Faster,' I share my favorite time-saving tips to help you create healthy FIT4 meals quickly. From planning and batch cooking to using smart kitchen tools, discover how to streamline your cooking routine and reclaim your evenings. Plus, grab my FREE FIT4 Guide to make meal planning even easier! Tune in and start enjoying stress-free, nutritious dinners tonight!

Resource:

Download your FREE FIT4 Guide here.

In this week's episode of the Weight Loss Habits Podcast, join me for a candid six-month postpartum check-in. I'll share my personal journey of balancing new motherhood with weight loss, boosting my confidence, and maintaining self-care. Discover practical tips for managing time, finding self-confidence, and eating balanced meals using the FIT4 Method. Tune in for motivation and real-life insights that will empower you on your own weight loss journey in motherhood. Don't miss it!

Welcome to the Weight Loss Habits Podcast! In this special first day of summer episode, we’re breaking free from the toxic summer body mindset and focusing on creating sustainable weight loss habits. Here’s what you can expect:

• Diet Culture in the Summer: We'll discuss the pressures of achieving a "bikini body" and why restrictive dieting doesn't work.
• Embrace Empowered Eating: Learn how to break away from diet culture with balanced, mindful eating that lets you enjoy summer foods.
• FIT 4 Method for Summer: Discover practical tips to incorporate protein, produce, fat, and fiber into your summer meals.
• Habit Formation: Get strategies for building and maintaining healthy habits even with a busy summer schedule.
• Manifestation Techniques: Explore how visualization and positive affirmations can support your weight loss journey.

Join me as we dive into these topics and empower ourselves to enjoy a healthy, happy summer without the stress of dieting.

Ready to take the next step? Join the Empowered Eating Mini Course to continue your journey towards sustainable weight loss.

Thank you for listening! Be sure to subscribe, leave a review, and share this episode with other moms who can benefit. Have a wonderful, empowered summer!