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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

20:48

136| Live Coaching: She Lost 40 Pounds And 6 Inches...

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

2025/07/23

In this live coaching replay, you'll hear the real-time conversation between me and one of my Fit Lifestyle in a Box clients who has lost 40 pounds and 6 inches off her waist through the program. After months of consistent weight loss and habit-building, she’s ready to transition into her next phase: muscle gain! In this episode we talk about strategies to help her with that. Enjoy! Rachel Book a discovery call Macros for Beginners (on sale now!)

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37:00

135| Bracing, Breathing & Rebuilding: A Realistic...

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

2025/07/21

Guest: Val Warner, Board-Certified Sports Dietitian & Postpartum Fitness SpecialistIf you’ve ever looked down and wondered “Why does my belly still feel weak-even years after having kids?”... you’re not alone. In this episode, I’m joined by Val Warner to talk about something every mom needs but no one really teaches us: how to truly rebuild your core after pregnancy. We’re not talking crunches and six-pack abs here-we’re talking about the deep core, what it actually does, and why it's the

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14:43

134| Tired of Saying “I’ll Get Back on Track”? This...

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

2025/07/16

Are your healthy habits off track this summer? Feeling like vacation, camps, and the kids home 24/7 have totally thrown you off? You’re not alone—and you’re not failing. You just need a reset.In this episode, we’re hitting pause and doing a mid-summer lifestyle audit. If you've been feeling like you're in survival mode, this is your step-by-step guide to course-correct your nutrition, fitness, and mindset so you can finish the summer feeling strong, not stressed. You’ll learn: Why your routines

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18:35

133| What's The Deal With GLP-1 Medications? What Are...

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

2025/07/14

GLP-1 medications like Ozempic and Wegovy are everywhere right now. But what are they really? And should you use them for weight loss? In this episode, I’m breaking down exactly what GLP-1 agonist medications do, how they work in your body, and the big-picture pros and cons—especially if you’re a busy mom trying to lose weight in a sustainable way. I also share my perspective as someone who used to work in a bariatric clinic and has seen what happens when people rely on weight loss tools without

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05:43

BONUS| Stop Trying To Eat "Better" Without A Plan

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

2025/07/10

Feeling snacky, bloated, and totally off track with your healthy habits this summer? You’re not alone-and in this short and relatable episode, I’m sharing the real reason I kept spinning my wheels with food… and what finally helped me feel better in my body. If you’ve been trying to “eat clean” or “be better” without a clear plan, this 5-minute episode is for you, whether you want to lose weight, build muscle, or just stop feeling like you’re guessing with food every day. Ready to ditch food

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48:39

132| Design the Life You Want: Life Planning for...

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

2025/07/09

If you’re a high-achieving mom juggling all the things — working from home, homeschooling, raising kids, and trying to squeeze in your own passions — this episode is for you. Today, I’m joined by Anokhi, a mom of two, scientist with a PhD in Molecular Pathology, entrepreneur, and host of the Solve for Mom podcast. With 15+ years of experience in scientific research and consulting, Anokhi now helps moms create meaningful lives at home through strategic, values-based life planning. In this

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21:29

131| Tips to Make Healthy Meals Fast—Meal Planning...

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

2025/07/07

Tired of meal planning that feels like a full-time job? Same. In this episode, I’m breaking down the real-life meal planning framework I use to make healthy meals that support fat loss without spending your whole Sunday meal prepping. Whether you're tracking macros or just trying to feed your family something nutritious before soccer practice, this simple strategy will save your sanity. You’ll learn: ✔️ Why meal structuring is your secret weapon before you even plan ✔️ How to hit your protein goals

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19:20

130| 6 Strategies to Outsmart Metabolic Slowdown...

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

2025/07/02

If you haven’t listened to Part 1 yet—pause now and go catch up! In that episode, we broke down what metabolism actually is, how it adapts during a calorie deficit, and why your hunger skyrockets just when you’re “doing everything right.”But today? We’re getting into the good stuff—the solutions. In this episode, I’m sharing 6 realistic, science-backed strategies to help you reduce or delay metabolic slowdowns so you can keep seeing progress without burning out, cutting carbs, or surviving off

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18:41

129| Why It Gets Harder To Lose Weight The Longer You...

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

2025/06/30

Ever feel like the longer you try to lose weight, the harder it gets? Like your body is secretly sabotaging you, and someone flipped a switch to “slow metabolism mode”? You’re not alone—and no, your metabolism isn't broken. In this episode, we’re kicking off Part 1 of a 2-part metabolism series that breaks down what’s really going on when your fat loss slows down. I’m diving into a recent 2022 scientific review from the Journal of Strength and Conditioning Research by Martínez-Gómez &

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18:55

128| How Heavy Is Heavy Enough To Build Muscle? A...

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

2025/06/25

Wondering how heavy you should lift to actually build muscle?In this episode, we break down exactly how to know if your strength training is effective—and how to build muscle as a beginner without second-guessing your effort. You’ll Learn: Why muscle growth comes from challenging your body to adapt What “heavy enough” really means for you (hint: it’s different for every woman) How to use the RPE scale to measure training intensity Why keeping 2–3 reps “in the tank” is the sweet spot for

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15:36

127| Should You Take a Break From Weight Loss? When...

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

2025/06/23

Feeling stuck in your fat loss journey? In this episode, we talk about when it’s time to take a break from weight loss and why a maintenance phase can actually help you lose fat more effectively in the long run. You’ll Learn: How to know if your body needs a break from fat loss Why weight loss slows down over time Signs your energy, workouts, or mindset are suffering How a maintenance season supports long-term weight loss goals Taking a break isn’t quitting—it’s a smart fat loss strategy

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18:05

126| Why Motivation Doesn’t Last—And What Creates...

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

2025/06/18

Struggling with staying motivated on your weight loss journey? You’re not alone-and this episode is your wake-up call, mama.Inside, I’m getting real about the diet cycle that keeps so many moms stuck: full of motivation one week, totally burned out the next. I’ll share a cringe-worthy diet story from my college years, explain why motivation alone won’t lead to fat loss, and show you what actually creates lasting results. You’ll learn: Why motivation is not the secret to sustainable weight

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18:57

125| Gym Lingo for Dummies – What the Heck Is All...

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

2025/06/16

Feeling lost in the gym? In this episode, I’m breaking down common gym lingo—like barbell, brace, compound lifts, eccentric, and more-so you can walk in confident and crush your strength training workout. Links & Resources: Free Facebook Community Fit Lifestyle In a Box Program Book A Free Discovery Call Strong App

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14:12

124| One Small Plate Change That Can Boost Fat Loss...

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

2025/06/11

If counting every calorie feels overwhelming, you’ll love this simple plate tweak that can help boost fat loss without adding stress. Today, we’re talking about the underrated power of veggies—why they matter more than you think, how much you actually need, and easy ways to eat more without feeling like you’re chewing salad all day. If you’re ready for fat loss to feel way more doable, this episode is for you. Ready to take the next step? Join Fit Lifestyle in a Box – your blueprint for realistic

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15:21

123 | The Real Reason You’re Stuck With Fat Loss (And...

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

2025/06/09

You’re doing the work—but it’s not working. Let’s talk about why you’re stuck with fat loss and how to get back on track. -Rachel Show Notes: Book a Discovery Call to Find Out About My Program No-Fear Weight Room Tour Free FB Community

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17:44

122| How to Eat Healthy With Kids Around Part 2-Meal...

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

2025/06/04

In Part 2 of this series, we’re getting practical. You’ll walk away with simple, real-life strategies for feeding your family without stress, short-order cooking, or food battles.From planning balanced meals to helping your kids feel confident around all types of food, these tips will help you keep things healthy and doable—even if you’re currently in the mac & cheese and nuggets stage. Inside this episode: Why cooking separate meals isn’t a long-term solution How to build a dinner that

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23:45

121| How to Eat Healthy With Kids Around Part 1:...

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

2025/06/02

In this episode, I’m sharing four key mindset shifts that can help you model a healthy relationship with food—without pressure, shame, or “clean plate club” vibes. From how we talk about food to how we act around it, these small shifts can make a big impact on your kids for life. Listen in to learn how to: Model balanced eating without food guilt Stop labeling foods as “good” or “bad” Normalize healthy choices as a lifestyle, not a punishment Teach your kids to trust their own hunger and

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38:42

120| And How to Get Your Husband on Board with...

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

2025/05/28

So you've been making healthy changes-strength training, eating healthier, but when you try to get your husband on board you meet....resistance! Today, I'm joined by marriage expert Macaiah Gray! She is a trauma-informed marriage coach who helps couples break free from disconnection and build a stronger, Christ-centered marriage. She’s also the host of The United Christian Marriage Podcast, where she shares practical strategies to help husbands and wives communicate better, heal past wounds, and

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14:48

119| Why Lifting Weights Builds More Than Muscle (It...

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

2025/05/26

Ready to build more than just muscle? In today’s episode, we’re talking about how strength training doesn’t just change your body — it changes your entire life.When you show up consistently in the gym, lift a little heavier, and push through hard reps, you’re building self-efficacy — the belief that you can handle hard things. And the coolest part? That confidence spills over into everything else. -Rachel Links mentioned: 🔗 Fit Lifestyle in a Box Coaching Program — Ready to build strength in

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29:21

118| How to Stay Consistent This Summer As A SAHM...

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

2025/05/21

You want to work out — but between the kids being home, summer chaos, zero energy, and no routine… staying consistent feels impossible. In this episode, I’m sharing how to make exercise work with your life as a stay-at-home mom this summer, not against it.We’re ditching perfection and getting practical — because your results don’t come from doing it all… they come from not giving up. 🔗 Links & Resources: Join Fit Lifestyle in a Box — My signature program for sustainable fat loss and strength

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