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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

21:07

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

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

2025/05/19

Summer schedules are wild — and for stay-at-home moms, they can totally throw off your weight loss goals. In this episode, we’re tackling the meal planning piece of the puzzle so you can stay on track with fat loss, even with vacations, eating out, and kids home 24/7. 🔗 Links & Resources: Join Fit Lifestyle in a Box — My signature program for moms who want simple, sustainable fat loss. Book a Free Discovery Call — Let’s chat and see if this is the right next step for your goals. Join My Free

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18:25

116 | Healthy Habits That Stick—Even If You're...

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

2025/05/14

How do we create habits that actually help us reach our goals? This episode is full of real-life habit tips for moms who don’t have time to “start fresh” every Monday to reach their weight loss and fat loss goals. -Rachel Show Notes: Free FB Community Book a Discovery Call to Find Out About My Program The Four Tendencies Book

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18:20

115| Snacks, Fats, Water & Workouts – Your Juicy Q&A...

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

2025/05/12

You asked, I answered! Today we’re busting through the health and fitness noise and getting real about the things you actually want to know. From how often to work out, to what kind of fat belongs in your kitchen, to how much water you really need to drink (and yes, we’re talking electrolytes too)—this episode is a goldmine of practical, no-fluff advice for busy moms trying to make real progress in their fat loss journey. -Rachel Join the FREE FB community

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16:22

114|You’re Not A Failure—You’re Exhausted. Here’s How...

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

2025/05/07

Feeling off track and like you're failing? You’re not. You're just tired. And in this episode, I’m walking you through how to reset your mindset, regroup your routine, and start showing up again—without the guilt.What we cover: Why feeling your feelings is part of the process How to shift from problem mindset to solution mindset Why rest, brain dumps, and prioritizing ONE thing at a time actually work A practical way to rebuild your routine when life knocks you down Consistency isn’t

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39:28

113| How To Lose Weight Without Cutting Out...

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

2025/05/05

I have got a SWEET treat for you all today! In today's episode, I have an incredible conversation with Concita Thomas, a sustainable weight loss coach. She shares so many insights into how to lose weight sustainably without having to cut out sweets or the foods you love. You are going to love this episode! -Rachel Connect with Concita: Podcast: Lose Weight For Good For Women Over 40 Instagram Facebook Free Gift: Figure Friendly Meal Checklist

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19:48

112| The Workout Routine Formula: How to Strength...

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

2025/04/30

Sick of wasting time on random workouts that leave you sore but not seeing results? In this episode, I’m breaking down exactly how to structure your workouts if your goal is fat loss and muscle gain.We’re talking: The top 3 lifts every woman should focus on How to use progressive overload without overthinking it Why 2-3 gym sessions a week is plenty (yes, even if you're a beginner) How to start strong—even if you’re still working out at home If you want a clear, effective workout plan

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16:46

111| How to Start Strength Training (Even If You Have...

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

2025/04/28

Starting strength training can be INTIMIDATING! Trust me, I've been there too. But the benefits like increased bone density, fat loss, and functionality are TOTALLY worth it! This episode will give you 3 simple steps to get you started, even if you are a total beginner! -Rachel 🔗Free Facebook Community 🔗Check out the Fit Lifestyle In a Box Program Here

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14:46

110| Should Weight Loss Be Easy?

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

2025/04/23

We are constantly shown glow ups and drastic before and after transformations of people who successfully lose weight, but how realistic is it? Should weight loss be easy as long as you have the right "hack"? Let's talk about it in today's episode. -Rachel Next steps: Fit Lifestyle In a Box Program

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24:03

109| How to Stay on Track When Life Gets Crazy—No...

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

2025/04/21

Ever feel like you’re crushing it with your workouts and eating healthy—until life happens? One sick kid, a crazy work schedule, or a stressful day, and suddenly you’re elbow-deep in mac and cheese, thinking, I’ll just start over Monday. Not this time. In today’s episode, I’m giving you a simple, realistic plan to keep you on track even when life gets chaotic. This episode is all about grace over perfection and making consistency easier. Because a healthy lifestyle isn’t about avoiding

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19:24

108| Glutes & Fat Loss: 5 Hacks to Build Your Booty...

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

2025/04/16

Who doesn't want a perkier, more shapely booty?? In this episode, I'm sharing 5 tips for growing that booty while supporting fat loss. Enjoy! -Rachel No Fear Weight Room Tour Fit Lifestyle In A Box Fat Loss Program

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24:45

107| 4 Reasons Your Struggle To Stay Consistent With...

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

2025/04/14

Struggling to stay consistent with meal planning? You’re not alone! If you’ve ever ended up eating a handful of your kid’s goldfish crackers and a questionable string cheese for dinner, this episode is for you.In today’s episode, we’re breaking down the 4 biggest reasons moms struggle with meal planning—and, more importantly, how to fix them. Whether your challenge is lack of time, not knowing what to plan, staying motivated, or incomplete planning, I’ve got a solution that will make meal planning

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32:26

BONUS| Master Your Macros Replay Day 2

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

2025/04/11

Today I'm going over my 3-Level Macro Mastery Method that meets you where you're at. And, if you are ready to combine this with strength training (even for complete beginners), then I invite you to consider joining my Fit Lifestyle In a Box program. This 12 week program will teach you how to eat and exercise to get stronger and fitter in a way that fits your life as a mom. And as a bonus, I'm throwing in my Macros For Beginners Minicourse for FREE when you join before April 13th at midnight. Get

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28:47

BONUS| Master Your Macros Replay Part 1

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

2025/04/10

If you missed the workshop, don't worry! Here's part one of the Master Your Macros Workshop. Don't forget-Macros for Beginners Minicourse is a FREE bonus when you join my Fit Lifestyle In a Box program by midnight on Sunday, April 13th! Don't wait! Next Steps: Fit Lifestyle in a Box 12 week lifestyle creation program

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18:54

106| 3 Sneaky Ways to Burn More Fat (Without Adding...

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

2025/04/09

Want to burn more fat without adding extra workouts? In this episode, I’m sharing 3 sneaky ways to boost fat loss without having to hit the gym for another lifting session. Enjoy! 📢 Don’t forget to register for the Master Your Macros Workshop! Even if you can’t make it live, I’ll send you the replay. Let’s make fat loss simple and sustainable! Next Steps: Click here to find out how to lose weight through strength training.

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41:01

105 | Busy Mom, Over 40, and Down 20 Pounds: How She...

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

2025/04/07

Think you’re too busy to lose weight? That nothing ever works for you? Think again. In today’s episode, I’m sitting down with one of my amazing clients who’s lost 20 pounds and 3 inches off her waist—all while working full time in her 40s. No extreme diets, no giving up her favorite foods, just a simple, sustainable approach that actually fits her life. She’s sharing exactly what worked, the mindset shifts that made the biggest difference, and how being a healthy example for her daughter is one of

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14:23

BONUS| Why You Keep Starting Over—And How to Finally...

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

2025/04/03

In this bonus episode I'm showing you why you keep starting over in your weight loss journey, and sowing you what you need to do to actually get long-term results. -Rachel Master Your Macros Workshop: April 9th 12pm central time. REGISTER HERE.

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21:58

104| 10 Must-Have Foods for Fat Loss & Muscle Gain...

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

2025/04/02

Hey Mamma! Struggling to stay on track with your nutrition when your kitchen is full of snack traps? We've all been there! In this episode, I’m sharing 10 must-have foods to keep in your fridge and pantry that make fat loss and muscle gain so much easier. From high-protein staples like Greek yogurt, eggs, and cottage cheese to quick, grab-and-go options like protein powder and bars, I’ll break down how these foods fuel your goals without complicated meal prep or boring, bland meals. Don't forget

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24:33

103| Living in Survival Mode? How To Take Back Your...

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

2025/03/31

Are you constantly running on empty, just trying to survive the chaos of motherhood? In this episode, I sit down with Aubree Felderhoff, a mom of three, professional organizer, and Time Management Specialist for Moms, to talk about how to break free from survival mode and take back control of your time.Aubree shares her journey of overcoming a life-altering chronic illness and how it completely reshaped her approach to motherhood, home management, and daily routines. Now, she helps overwhelmed moms

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22:12

102| No Food Is Bad: 3 Reasons I Love Macros For...

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

2025/03/26

Tired of diets that tell you what you can and can’t eat? In this episode, we’re breaking down three reasons why macros are the key to weight loss without food restrictions. You’ll learn how macros give you flexibility, help you understand how your body responds to food, and create a sustainable way of eating that actually works long-term. Want to know the simplest way to do macros? Join my Master Your Macros Workshop on April 9th! I’ll walk you through exactly how to use macros without the

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25:52

101| Busy Mom? Here’s How to Lose Weight Without...

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

2025/03/24

I remember feeling like I had to spend SO MUCH TIME working out in order to lose weight. I spent countless hours doing endless, boring cardio, and it actually didn't even work! In this episode, I’m breaking down my system that helps your body prioritize fat loss while maintaining muscle tone—without spending hours in the gym. You’ll learn: ✅ Why compound lifts are the key to an effective workout ✅ Simple ways to create a calorie deficit (without strict tracking) ✅ How to fit workouts into a busy mom

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