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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

10:53

153| How To Finally Make Meal Planning Work For You:...

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

2025/09/22

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

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3:14

Take This One Thing Off Your Plate...

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

2025/09/19

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

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18:06

152| Grocery Shopping for Weight Loss: 3 Steps to...

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

2025/09/17

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

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15:25

151| Meal Planning for Weight Loss: How to Hit Your...

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

2025/09/15

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

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17:21

150| The Truth About Eating Out and Still Losing Weight

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

2025/09/10

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

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2:54

Don't Know What's For Dinner? How To Get Rid Of...

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

2025/09/09

Register for the free pop up podcast here.

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11:21

149|The Fat Loss Formula for Moms

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

2025/09/08

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

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14:38

148| The Secret to Hitting Your Protein Goals

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

2025/09/03

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.

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14:48

147| No, You Don’t Have To Meal Prep To Eat Healthy...

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

2025/09/01

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

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03:06

How To Meal Plan To Lose Weight

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

2025/08/28

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

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14:55

146| How to Stay on Track with Your Nutrition When...

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

2025/08/27

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

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15:35

145| A Science-Backed Way to Keep Your Metabolism...

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

2025/08/25

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

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18:42

144| My Top 3 Lower Body Strength Exercises for Max...

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

2025/08/20

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

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42:24

143| Why You Snap At Your Kids, Shut Down, or Feel...

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

2025/08/18

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

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11:58

142| The After-School Snack Trap: How to Stay Out of...

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

2025/08/13

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

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16:25

141 | Why Your Workouts Aren’t Working (And What to...

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

2025/08/11

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

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17:17

140| Build a Meal Planning Routine You Can Actually...

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

2025/08/06

Feeling like meal planning is one more thing on your never-ending to-do list? In this episode, I’m sharing the real-life strategy I use to make meal planning simple, sustainable, and something you can actually stick with—even during chaotic weeks with travel, kids, and zero margin. You’ll hear how I kept our meals running smoothly even after a 5-night trip with my kids, all because I had a plan in place before we left. I’m breaking down what meal planning actually looks like (and why it doesn’t mean

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17:10

139| 5 Ways To Make The Back-To-School Transition...

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

2025/08/04

The transition from summer to school year can knock the wind out of even the most organized mom. Sure, the quiet house might sound amazing, but the logistics of getting everyone out the door, fed, dressed, and while staying sane? That's another story. In this episode, I’m walking you through five things I’m personally doing to make the back-to-school season smoother without letting go of the routines that you've been working so hard to build-like strength training and meal planning. If fall tends

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17:38

138| Creating The Health Routines You Want For This Fall

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

2025/07/30

Fall is coming! And with it, a fresh chance to reset your health routines. Before you dive into back-to-school schedules and endless grocery runs, I want you to pause and dream a little. In this episode, I’m walking you through how to design your realistic ideal routine for fall-one that works for your actual life, not your Pinterest fantasy life. Whether your workout routine disappeared over the summer, your meal planning went off the rails, or you’re just starting your journey toward fat loss

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00:00

137| My Top 5 Favorite Dumbbell Exercises For At-Home...

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

2025/07/28

Want to build strength, tone up, and actually enjoy your workouts—even when you can’t make it to the gym? In this episode, I’m breaking down my top 5 favorite dumbbell exercises for at-home strength training. These are mom-friendly, space-saving, and powerful moves that hit all your major muscle groups—no fancy equipment required!Whether your kid is home sick, the gym’s closed for a holiday, or life is just life-ing, these exercises will help you stay consistent and strong right from your living

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