Effective Weight Loss for Moms | Workout Routines, Lose Weight, Meal Planning, Macros, Fat Loss
Rachel DeSonier | Registered Dietitian, Certified Personal Trainer, Fat Loss Coach, Mom of 5
100 episodes
5 days ago
Do you struggle to lose weight but you’re so overwhelmed by the conflicting information out there you don’t know where to start?
Is it hard to stay motivated with building consistent exercise and healthy eating routines in the chaos of your busy working mom life?
Are you exhausted by trying random online workouts and not seeing any progress?
Do you wish you had the time to prioritize yourself AND take care of your family well?
You’re in the right place. Welcome to the Effective Weight Loss for Moms podcast, where you will learn how to lose weight and finally feel confident in your own skin through simple strength training routines.
Hey, I’m Rachel. A mom of 5, follower of Jesus, registered dietitian, and certified personal trainer. After my 3rd baby, I found that my postpartum body was holding onto excess weight (especially in my belly!), despite doing everything I’d done in the past to try and lose weight. Eating less, lots and lots of cardio, desperate fad diets - nothing worked - and my confidence took a big hit as a result.
I realized that I needed to do things differently in this new stage of life, and discovered the power of strength training! I needed a simple, effective workout that fit my busy mom life that didn’t take forever in the gym! I stopped focusing on only cutting calories, dropped the insane cardio workouts, and started fueling my body like the athlete I was!
For the first time, I was able to be consistent with my strength training routine. I got stronger, lost the excess pounds, and finally felt confident again! And now I can’t wait to share everything I’ve learned with you!
If you’re ready to lose fat, build muscle, build confidence, and enjoy working out with a routine that fits your life as a busy mom - then this podcast is for you!
Get off that elliptical machine, grab your protein shake, and let’s start getting some RESULTS!
*Disclaimer: Your health is your responsibility. Always check with your doctor before starting a new diet or exercise regimen.
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Do you struggle to lose weight but you’re so overwhelmed by the conflicting information out there you don’t know where to start?
Is it hard to stay motivated with building consistent exercise and healthy eating routines in the chaos of your busy working mom life?
Are you exhausted by trying random online workouts and not seeing any progress?
Do you wish you had the time to prioritize yourself AND take care of your family well?
You’re in the right place. Welcome to the Effective Weight Loss for Moms podcast, where you will learn how to lose weight and finally feel confident in your own skin through simple strength training routines.
Hey, I’m Rachel. A mom of 5, follower of Jesus, registered dietitian, and certified personal trainer. After my 3rd baby, I found that my postpartum body was holding onto excess weight (especially in my belly!), despite doing everything I’d done in the past to try and lose weight. Eating less, lots and lots of cardio, desperate fad diets - nothing worked - and my confidence took a big hit as a result.
I realized that I needed to do things differently in this new stage of life, and discovered the power of strength training! I needed a simple, effective workout that fit my busy mom life that didn’t take forever in the gym! I stopped focusing on only cutting calories, dropped the insane cardio workouts, and started fueling my body like the athlete I was!
For the first time, I was able to be consistent with my strength training routine. I got stronger, lost the excess pounds, and finally felt confident again! And now I can’t wait to share everything I’ve learned with you!
If you’re ready to lose fat, build muscle, build confidence, and enjoy working out with a routine that fits your life as a busy mom - then this podcast is for you!
Get off that elliptical machine, grab your protein shake, and let’s start getting some RESULTS!
*Disclaimer: Your health is your responsibility. Always check with your doctor before starting a new diet or exercise regimen.
It's super frustrating when you feel like you are doing everything right and the scale just....doesn't move.
It can make you want to give up!
Today's episode is Part 2 in a series that addresses having realistic expectations with weight loss.
Also-enrollment for my Fat Loss Formula for Moms coaching program is CLOSING Friday, October 3rd.
If you want in, book a call here and we can talk about if this program is a good fit for you.
What's actually realistic in terms of weight loss? What should you actually expect?
In today's episode I'm tackling what's actually realistic and how we should be measuring "success" in weight loss.
Enjoy!
-Rachel
Want coaching? Click here.
Want to discuss my coaching program in a free 15 min call? Click here.
Are you a busy mom who wants to get stronger, feel confident, and finally stick with a workout routine? In this episode, I’m breaking down everything you need to know about strength training for moms—from setting the right intentions, to choosing between home workouts vs. the gym, to creating a realistic schedule that works for your family.
We’ll talk about why your “why” matters more than just wanting to lose weight, how strength training helps you show up as the healthiest version of yourself, and the simple steps to get started—even if you feel overwhelmed or short on time.
If you’ve been struggling to balance motherhood with fitness, this episode will give you the clarity and motivation you need to finally take action.
👉 Want a done-for-you plan and accountability? Book a discovery call to see if my Fat Loss Formula for Moms is the right fit for you.
🔗 Links mentioned:
Register for the Pop-Up Pod (Meal Planning to Lose Weight – available until Sept 28): effectivefitnessforwomen.com/register
Book a discovery call
Meal planning doesn’t have to feel overwhelming! For one week only, I’m sharing a free pop-up podcast where I’ll teach you my 7-step framework to plan meals that fit your life, support your weight loss goals, and actually save you time.
But hurry—it’s only available Sept 22–28!
👉 Register here: effectivefitnessforwomen.com/register
Meal planning isn’t about being Pinterest-perfect—it’s about cutting down the decision fatigue that leaves moms exhausted by dinnertime. In this special limited-time pop-up podcast, I’ll show you how to create a simple, realistic meal plan that supports your fat loss goals and works for your real life (yes, even with kids in the mix). No rigid rules, no hours in the kitchen—just a framework you can actually stick with.
👉 Register free at effectivefitnessforwomen.com/register. Available Sept 22–28 only!
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.
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:
The 3-part framework that makes fat loss simple and sustainable for busy moms.
What’s new in 2.0, including an all-in-one app to house virtual coaching sessions, personalized workouts with form videos, and built-in accountability
How this program is designed to fit your life as a mom, whether you workout at home or in the gym
Why lasting fat loss isn’t about quick fixes—it’s about building a lifestyle that sticks
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:
Book your free discovery call to see if the program is right for you and get on the waitlist
Register for the FREE How To Meal Plan To Lose Weight Audio Training
Who this episode is for: Busy moms who want to lose fat, build strength, and finally stick to a sustainable system without getting overwhelmed or sacrificing sanity.
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:
Why meal prep often backfires and leads to food waste (and frustration)
What actually matters for consistency when you’re busy
Four simple alternatives to meal prep that save time and keep you on track
👉 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:
Why most people get stuck in the “all-or-nothing” cycle
The #1 place I start with my clients to build consistency
Three steps to simplify your nutrition so it feels doable, not overwhelming
👉 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:NEW! How To Meal Plan To Lose Weight: Limited-Time Podcast Series – Sept 22–28 2025. Step-by-step audio training to create 7 days of meals you love, hit your nutrition goals, and save time.
Book a free Discovery Call – Find out if my 1:1 coaching program is right for you.
If you could only pick three lower body exercises to get the most out of your time in the gym — more muscle, more calorie burn, and more functional strength — these are it.
In this episode, I’m walking you through my top 3 lower body moves, how to do them with confidence, and how to keep progressing so you actually see results.
You’ll also learn exactly how to apply progressive overload so you never hit a plateau, plus a simple workout you can plug into your week right now.
And don’t forget — from Sept 22–28, I’m running a limited-time podcast series called How to Meal Plan to Lose Weight. It’s your 7-day audio blueprint for creating meals you love, hitting your nutrition goals, and saving time. Grab your spot at effectivefitnessforwomen.com and click the banner at the top.
Links and Resources:
Register for the How to Meal Plan to Lose Weight pop-up podcast (Sept 22–28): effectivefitnessforwomen.com
Get the No-Fear Weight Room Tour Here.
Book a Discovery Call
Ever felt like you are just living your life constantly snapping at your kids, agitated, or maybe just wanting to shut down? If that's you, you need to listen to this episode. Today I’m joined by Adriene Thompson, a certified parent coach, to unpack what’s really going on beneath those moments of snapping, shutting down, or feeling stuck in survival mode.
We’re digging into:
What dysregulation actually looks like for moms
The signs your nervous system is constantly in overdrive
The connection between your regulation and your child’s behavior
Practical ways to create more calm in your body
Whether you’ve been feeling exhausted, reactive, anxious, or just “off,” this conversation will help you understand what your body is trying to tell you and how to gently shift out of constant stress so you can feel more calm and help your kids stay calmer, too.
Free Resources:
Calm Down Toolkit
Calm Mom Toolkit
Connect with Adriene:
https://raisingkidswithpurpose.com/
Parent Transformation Program
Instagram
Facebook
LinkedIn
Struggling with snack attacks between 3 and 5 PM? Me too!
In today’s episode, we’re talking about the after-school snack trap-that chaotic window where energy crashes, cravings hit, and willpower vanishes. If you’ve ever found yourself wandering into the pantry with zero memory of how you got there, this episode is for you.
This episode blends real-life mom struggles with practical nutrition and mindset tips-perfect for anyone trying to balance healthy eating, weight loss, and strength training goals with everyday chaos.
🔗 Resources:
Join Fit Lifestyle in a Box – workouts, meal planning, and lifestyle support that fits your mom life
Book a Free Discovery Call – let's talk about your goals and see if coaching is a fit
Robert Irvine Fit Crunch Bar
Working out but not seeing results? If you’re stuck spinning your wheels with group classes, random YouTube workouts, or just not getting stronger-this episode is for you.
I'm breaking down 3 reasons your workouts aren’t working and simple fixes to finally make progress with strength training and weight loss.
This episode is for busy moms ready to get stronger, lose fat, and stop wasting time on workouts that don’t work.
🔗 Resources:
Free Fat Loss Guide (No Calorie Counting)
Fit Lifestyle in a Box Program
Book a Free Discovery Call
Effective Weight Loss for Moms | Workout Routines, Lose Weight, Meal Planning, Macros, Fat Loss
Do you struggle to lose weight but you’re so overwhelmed by the conflicting information out there you don’t know where to start?
Is it hard to stay motivated with building consistent exercise and healthy eating routines in the chaos of your busy working mom life?
Are you exhausted by trying random online workouts and not seeing any progress?
Do you wish you had the time to prioritize yourself AND take care of your family well?
You’re in the right place. Welcome to the Effective Weight Loss for Moms podcast, where you will learn how to lose weight and finally feel confident in your own skin through simple strength training routines.
Hey, I’m Rachel. A mom of 5, follower of Jesus, registered dietitian, and certified personal trainer. After my 3rd baby, I found that my postpartum body was holding onto excess weight (especially in my belly!), despite doing everything I’d done in the past to try and lose weight. Eating less, lots and lots of cardio, desperate fad diets - nothing worked - and my confidence took a big hit as a result.
I realized that I needed to do things differently in this new stage of life, and discovered the power of strength training! I needed a simple, effective workout that fit my busy mom life that didn’t take forever in the gym! I stopped focusing on only cutting calories, dropped the insane cardio workouts, and started fueling my body like the athlete I was!
For the first time, I was able to be consistent with my strength training routine. I got stronger, lost the excess pounds, and finally felt confident again! And now I can’t wait to share everything I’ve learned with you!
If you’re ready to lose fat, build muscle, build confidence, and enjoy working out with a routine that fits your life as a busy mom - then this podcast is for you!
Get off that elliptical machine, grab your protein shake, and let’s start getting some RESULTS!
*Disclaimer: Your health is your responsibility. Always check with your doctor before starting a new diet or exercise regimen.
