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PODCAST

Effective Weight Loss for Moms | Workout Routines, Lose Weight, Meal Planning, Healthy Habits, Fat Loss

Rachel DeSonier | Registered Dietitian, Certified Personal Trainer, Fat Loss Coach, Mom of 5

Do you feel like you should have this health thing figured out by now… but no one ever actually taught you how to do it in a way that fits your real life? Are you tired of starting over every Monday? Trying to eat “clean,” squeeze in workouts, and then feeling like you failed when life gets crazy again? You don"t need to work harder. I believe that you struggle because you’ve just spent years putting everyone else first, and no one’s ever shown you how to take care of you. Welcome to The Effective

health & fitness fitness

All Episodes

30:27

Strong Moms Bootcamp Day 1 Replay!!

Effective Weight Loss for Moms | Workout Routines,... ·

2025/01/15

Did you miss the bootcamp this week? No worries, because I'm sharing all the training with you here on the podcast! You will also hear me talk about my brand new strength training program...and guess what?? It's on sale for 20% off until midnight on January 19th! It will NEVER be this price again. You can check it out here: Fit Lifestyle In a Box Program This offer ends SUNDAY January 19, so hurry and snag it now! Rachel

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17:48

84| Safe Strength Training: 2 Truths About Weight...

Effective Weight Loss for Moms | Workout Routines,... ·

2025/01/13

Are you hesitant about strength training because you’re worried it’s unsafe? Think again! In this episode, I’m busting common myths and sharing why strength training can actually be a safe and effective way to lose weight. From the right form to smart progressions, I’ll show you how to lift confidently and avoid injury. I’m also diving into why NOT strength training could be even riskier, especially as we age. Listen now, and get the confidence to start strength training today! -Rachel Check out

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01:05

Ready To REALLY Make Lifestyle Change?

Effective Weight Loss for Moms | Workout Routines,... ·

2025/01/08

Learn how to create that healthy lifestyle you want. Register for the Strong Moms Bootcamp HERE!

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18:22

83| Don't Have Time For The Gym? Here's The REAL Problem

Effective Weight Loss for Moms | Workout Routines,... ·

2025/01/06

In this episode, I'm taking a dive deep into the REAL reasons why exercise often takes a backseat in our lives and how you can reclaim your time for the gym.From societal pressures and mom guilt to the tough reality of not prioritizing exercise, I’ll give you the tools to take control. Plus, discover how learning to say "no" and aligning your values with your actions can make exercise a non-negotiable part of your routine. Ready to make the gym a priority so you can lose the weight you want? Tune

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14:01

82| How To Lose Weight By Setting The Right Goals

Effective Weight Loss for Moms | Workout Routines,... ·

2024/12/30

Hey Mamma! In this episode, we're diving into the secret to achieving your weight loss goals. Forget willpower and resolutions-it's all about having a clear plan. We will break down how your desires shape your goals, why habits are the key to success, and how to create a roadmap that actually gets you where you want to go. Grab a pen and paper because we are going to work through this together, step-by-step. -Rachel Don't forget to register for the bootcamp Jan 13 & 14! Sign up here: Strong

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13:29

81| Prioritizing Protein Over Christmas Week: A...

Effective Weight Loss for Moms | Workout Routines,... ·

2024/12/23

Christmas is almost here, but that doesn't mean your protein goals have to take a backseat! In this episode, I'll walk you through a simple, actionable plan to keep your protein goals on track during this high-carb, high-fat food-filled season. From protein shakes to being the "protein person" at every event, you'll learn how to prioritize your protein intake without sacrificing fun. Listen now for all the details! -Rachel P.S. Don't forget to register for the Strong Moms Bootcamp Jan 13&14

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15:26

80| Struggling With Consistency Over The Holidays?...

Effective Weight Loss for Moms | Workout Routines,... ·

2024/12/16

Staying consistent with eating healthy and strength training can be HARD...basically the entire month of December! In today's episode, I'm sharing a key skill that is critical to staying consistent over the holidays. Enjoy! -Rachel Bootcamp Registration HERE Free Facebook Community

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14:23

79| 3 Strategies To Stay Motivated To Strength Train...

Effective Weight Loss for Moms | Workout Routines,... ·

2024/12/09

Hey Mamma!I wanted to share some thoughts on how to stay motivated to go to the gym and strength train during the holiday season, when it’s easy to feel overwhelmed and tempted to skip workouts. I get it-I've been there too! Staying motivated during the holidays can be tough with busy schedules, cold weather, and a natural desire for comfort. It’s normal to feel like skipping the gym. In today's episode, I share 3 ways to get yourself motivated to stay consistent with exercise this holiday

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16:36

78| Growing Muscle 101: The Step-By-Step Tutorial To...

Effective Weight Loss for Moms | Workout Routines,... ·

2024/12/02

I've done some form of exercise most of my life, and I remember lifting weights here and there when I was younger.You know, grab some dumbbells and do some bicep curls, or head over to a machine or 2 and do some sets. But I never really got stronger or noticed my muscles grew....at all. Fast forward a decade or so, and now I know why😂. I wasn't using a key, foundational principal of muscle growth that's based on biology. This principal is called progressive overload. It's a way of

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15:18

77| 5 Ways To Eat Strategically This Thanksgiving And...

Effective Weight Loss for Moms | Workout Routines,... ·

2024/11/25

Hey! It's the Monday before Thanksgiving, which probably means you're doing some kind of Thanksgiving food prep right now! Pause that a second, and I want you to take some time to prepare YOURSELF for Thanksgiving. This holiday can be really hard, because its basically culturally expected that you will overeat this day...and even the whole week. But it doesn't have to be like that. In today's episode, I'm sharing 5 ways you can be strategic in how you eat, so you don't derail your weight loss

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13:30

76| Dreaming Of Weight Loss? Why More Cardio Isn't...

Effective Weight Loss for Moms | Workout Routines,... ·

2024/11/18

When I was in college, I got into distance running with my roommate. I had always struggled with carrying my extra fat around my midsection, and when I started training, I remember thinking I would be soooo skinny after I finished the half-marathon I signed up for. Before the race, one of my high school friends I hadn't seen in years called me up and we were chatting about the race. I'll never forget when she asked me if I was "super skinny" now with all that running. Hmmmm. I realized I looked

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17:36

75| Struggling To Eat Enough Protein? 3 Ways To Eat...

Effective Weight Loss for Moms | Workout Routines,... ·

2024/11/11

Getting enough protein for weight loss and strength training can be a CHALLENGE! Especially if you are a busy mom and just plain eating meals can be a struggle. I get it-I remember juggling multiple babies and toddlers at once and there being times when my kids scraps were what I ended up eating. Much less a good source of protein! Even if you aren't in that boat right now, getting enough protein can still be a struggle-especially if you are strength training for fat loss. Realistically, a

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20:02

74| Core Confidence: How to Rebuild Your Strength...

Effective Weight Loss for Moms | Workout Routines,... ·

2024/11/06

Most of us that have ever had a baby notice that we still have a tummy even after delivery.....sometimes a long time after delivery. Some of that is extra fat of course, but some of it is actually a sign of a weak core! And that's what we are talking about on today's podcast episode. In today's BONUS episode, I'm interviewing Dr. Jena Bradley, host of The Fit Postpartum Mom Podcast, mom of four, and a Physical Therapist with a passion for helping women lose the "mom pooch" and strengthen their

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01:15

I Finally Did It!!!

Effective Weight Loss for Moms | Workout Routines,... ·

2024/11/05

I've been saying for a looong time that I was going to start a Facebook community for us...well, I finally did it! I want to invite you to join the Strength Training & Weight Loss for Moms Community! I love podcasting, but I also really want to be able to interact with YOU. This group gives us a perfect way to do that! And, to start us off, I'm also inviting you to join me in a 7 day protein challenge! Most of us struggle to eat enough protein, so this challenge will encourage all of us to eat

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22:36

73| How To Transition From A Season Of Fat Loss To A...

Effective Weight Loss for Moms | Workout Routines,... ·

2024/11/04

Ever been curious about doing a season of muscle gain? If you are confused right now, let me introduce you to "the seasons". I talk about them a lot on the podcast. I take a seasonal approach to fitness. This means that I'm not aimlessly dieting until I reach some illusive end goal...I have different goals for different seasons of my life and my workouts and eating plan flow between these seasons. I do this because I've realized that having shorter term seasons helps me achieve my goals. Who wants

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12:38

72| Live Coaching: Lacking Energy And Motivation?...

Effective Weight Loss for Moms | Workout Routines,... ·

2024/10/28

We all know that despite our best efforts, sometimes our week derails and we don't meet our fitness goals.We miss a workout (or 3!), we eat off plan or emotionally eat, and just plain have an "off" week. When that happens (notice I said when, not if), you usually have 2 choices: Give up, let it snowball and let your feelings control your actions; or Have your moment, then get up and move forward. One of the best ways to get better at being consistent is to "fail forward". Acknowledge

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16:28

71| Sick Of Trying New Diets? Instead, Try These...

Effective Weight Loss for Moms | Workout Routines,... ·

2024/10/21

Hey Mamma! Can I tell you something? You don't have to follow a new diet to lose weight. You don't have to cut out food groups, only eat at certain times, or demonize certain foods. I was so tired of trying the newest diet craze-you know what I'm talking about, it could be keto, carnivore, paleo-and trying for a few months only to realize it doesn't work with my life and end up back to square one, only a few pounds heavier and extra discouraged. Anyone else been there

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14:15

70| *Live Coaching* Expectations As You Lose Weight &...

Effective Weight Loss for Moms | Workout Routines,... ·

2024/10/14

Listen in on this really insightful conversation I have with one of my coaching clients, Annette. She is new to my program and we discuss what is realistic for her in terms of inches lost and weight loss, plus other measures of success. Enjoy! -Rachel Want to get started? Here's a FREE workout plan. Want results faster? Start here.

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18:27

69| 3 Hacks To Adapt Your Favorite Meals Into Healthy...

Effective Weight Loss for Moms | Workout Routines,... ·

2024/10/07

No one likes to eat boring food, am I right? What if I told you there were some simple ways you could adapt your favorite meals to make them healthier? So that you could actually eat food you LIKED while losing weight? 🤯🤯🤯 Well friend, today's your lucky day because that's EXACTLY what I'm talking about on the podcast today!!! In today's episode, I'm sharing 3 hacks that you can use right now to adapt your recipes to make them work FOR you to reach your goals. ....because we all want to

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19:05

68| 5 Truths About Meal Planning & Why Your Eating...

Effective Weight Loss for Moms | Workout Routines,... ·

2024/09/30

Hey Mamma!I remember a time when I used to plan meals on the fly. I distinctly remember sitting at a stoplight after work on my way to the store, trying to make my grocery list. Read that again: At a stoplight. On the way to the store. 🤦🏻‍♀️🤦🏻‍♀️🤦🏻‍♀️ So...no judgment from me if you aren't fully on top of your meal planning game!! While we want to have our meals planned, we also want them to be effective. To actually work for us. Effective meal planning moves the needle

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