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

Rachel DeSonier | Registered Dietitian, Certified Personal Trainer, Fat Loss Coach, Mom of 5
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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. You show up for everyone else. You get the kids fed, the lunches packed, the schedules managed — and by the time it's your turn, there's nothing left.  Welcome to the Effective Weight Loss for Moms Podcast, where busy moms learn how to eat high protein consistently, build real strength, and create a healthy routine they can actually keep up — not just for a few weeks, but for good. Each week I'll show you how to use high protein nutrition (to fuel your workouts), meal planning for real family life, and beginner-friendly strength training to create a healthy lifestyle that actually sticks long term. Let me introduce myself. I'm Rachel — mom of 5, follower of Jesus, Registered Dietitian, and Certified Personal Trainer. I've spent hours coaching moms through fat loss and strength training, and one big thing they struggle with is this:  "I know what to do. I just can't make myself do it." And they think they just need to be more disciplined.  What if it isn't a willpower or discipline problem at all?  If you're ready to stop surviving on whatever's left after everyone else is fed, start hitting your protein goals, and build a sustainable weight loss plan that fits your actual life, then my friend, you're in the right place. Grab your protein shake, take a deep breath, and let's do this. — Rachel Disclaimer: Your health is your responsibility. Always check with your doctor before starting a new diet or exercise regimen.

  1. 4 DAYS AGO

    218| If You've Ever Told Yourself 'I Have No Self Control Around Sweets' - This Episode Is for You

    When we restrict sweets and label them as "bad," we're not solving anything — we're just building pressure. And eventually that pressure valve blows. If you've ever white-knuckled it all week and then completely lost it with a bag of something on Friday night, you know exactly what I mean. In this episode I'm breaking down why restriction backfires, why "just eat intuitively" isn't the answer either, and what it actually looks like to build real self control around sweets — with guardrails, not willpower. -Rachel Next Steps 🔗 Book a free discovery call 🔗 the Fat Loss Formula for Moms

    14 min

  2. 6 DAYS AGO

    217| How Fit Moms With Multiple Kids Still Have Time To Work Out-4 Things They Do Differently

    You know that fit mom who has kids and a job but STILL manages to hit the gym too?  How does she do it?  That's what I'm talking about today on the podcast. She isn't a special unicorn, I promise. But I'm pretty sure she IS doing a few things differently than you to be consistent with exercise for years, and I'm sharing them in this episode.  Enjoy! -Rachel Next Steps:  Book a free call to find out about my Fat Loss Formula for Moms coaching program

    15 min

  3. 29 APR

    216| Can You Pursue Fat Loss Without Obsessing Over Your Body? Interview with Brittany Braswell, RD

    Is it actually possible to pursue fat loss and strength goals without your body consuming your mental space? Today's guest thinks so. Brittany Braswell, host of the Faith-Filled Food Freedom podcast, joins me to tackle the messy intersection of body goals and mental obsession. We dive into when healthy habits cross the line into unhealthy obsession—and how to recognize if you've already crossed it.  This isn't about abandoning your goals or embracing toxic positivity. It's about finding a way to pursue the body you want without letting it hijack your brain. Wherever you are in your healthy journey, this episode offers a refreshingly honest look at how to build strength—both physical and mental—without building an obsession. Connect with Brittany Here:  Podcast: Faith-Filled Food Freedom  Instagram: @brittanybraswellrd Freebie: The Body Image Cheat Sheet The Joy-Filled Eater Course

    38 min

  4. 27 APR

    Want to See How a Top 2.5% Globally Ranked Podcast Actually Gets Made? Here's Your Chance

    Have you ever wondered what actually goes on behind the scenes of a podcast like this one? The editing, the scheduling, the content, the systems — all of it? This episode is a little different. I'm pulling back the curtain on Effective Fitness for Women and officially opening up my internship program — and I want you to be part of it. Whether you're a college student building your resume, a stay-at-home mom thinking about reentering the workforce, or someone who's been dreaming about starting their own online business and wants to see how one actually runs — this episode is for you. I'm sharing exactly what the internship looks like, who it's for, what you'll walk away with, and why I created it in the first place. Apply or learn more: 🔗 effectivefitnessforwomen.com/internship 📩 rachel@effectivefitnessforwomen.com Spots are limited — don't sit on this one.

    2 min

  5. 27 APR

    215| How to Feed Yourself (Well) When You're Too Busy Feeding Everyone Else

    If you've ever opened the fridge shaking because your blood sugar is so low — while your kids' lunches are perfectly packed — this episode is for you. I'm sharing 3 simple starting points to help you actually nourish yourself consistently, even when everyone else's needs come first. No overhauling everything at once. Just pick the one that's your lowest hanging fruit and start there. Enjoy! -Rachel Next Steps:  Meal Planning on Autopilot Starter Kit -$7 Book a free discovery call to find out more about the Fat Loss Formula for Moms Coaching Program

    15 min

  6. 22 APR

    214| 5 Ways To Measure Fat Loss Progress Without A Scale

    You stepped on the scale after a week of doing everything right. Hit your protein. Lifted weights. Skipped the takeout. And the number went UP. If you've ever wanted to throw your scale across the room, this episode is for you. The scale isn't the only way to measure progress—and it's not even the best way. In this episode, I'm sharing five better ways for moms to track fat loss that won't mess with your head every time the number doesn't cooperate. Learn what to measure instead of your weight. If you're tired of letting the scale ruin your day, it's time to track progress differently. Stop obsessing and start celebrating real change. Next Steps:  Book a free call to find out about my Fat Loss Formula for Moms coaching program

    18 min

  7. 20 APR

    213| What to Do When You Walk Into the Gym and Have No Idea Where to Start

    You walk into the gym. Everyone looks like they know what they're doing. Everyone looks like a bodybuilder. So you head straight to the treadmills. If that's you, this episode is for you. The intimidation factor of walking into the weight section is so real—I've been there, and almost every woman I work with struggles with this. But here's the truth: You belong in the weight section. You pay just as much as everyone else. And no one is looking at you. In this episode, I'm giving you three practical steps to walk into the gym with confidence. Because making progress means getting uncomfortable. And you're teaching your kids what it looks like to push yourself. Stop consuming information and start implementing it. You can do this! Next Steps:  100 Gram Protein Cheat Sheet Book a free discovery call with me to find out about my Fat Loss Formula for Moms Program

    14 min

  8. 15 APR

    212| I'm Trying To Get Back Into A Healthy Routine. Where Do I Start?

    "I just need to get back into a healthy routine" You've had that thought. Maybe after scarfing down fast food in your car because you were rushing before your kids sports practice. Or after realizing you haven't worked out all week. You know you need to prioritize your health. But when you sit down and think about it, you're overwhelmed. Do you start with meal planning? Working out? Both? And how do you fit it in when you're already drowning? In this episode, I'm giving moms two steps to get back into a routine without the overwhelm.  Next Steps:  Meal Planning on Autopilot Starter Kit Book a free call to chat about the Fat Loss Formula for Moms coaching program

    20 min
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About

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. You show up for everyone else. You get the kids fed, the lunches packed, the schedules managed — and by the time it's your turn, there's nothing left.  Welcome to the Effective Weight Loss for Moms Podcast, where busy moms learn how to eat high protein consistently, build real strength, and create a healthy routine they can actually keep up — not just for a few weeks, but for good. Each week I'll show you how to use high protein nutrition (to fuel your workouts), meal planning for real family life, and beginner-friendly strength training to create a healthy lifestyle that actually sticks long term. Let me introduce myself. I'm Rachel — mom of 5, follower of Jesus, Registered Dietitian, and Certified Personal Trainer. I've spent hours coaching moms through fat loss and strength training, and one big thing they struggle with is this:  "I know what to do. I just can't make myself do it." And they think they just need to be more disciplined.  What if it isn't a willpower or discipline problem at all?  If you're ready to stop surviving on whatever's left after everyone else is fed, start hitting your protein goals, and build a sustainable weight loss plan that fits your actual life, then my friend, you're in the right place. Grab your protein shake, take a deep breath, and let's do this. — Rachel Disclaimer: Your health is your responsibility. Always check with your doctor before starting a new diet or exercise regimen.

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