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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

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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02:49

Macros Made Simple: Eat for Fat Loss Without the...

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

2025/03/21

Macros—your proteins, carbs, and fats—are the key to fat loss and muscle gain without cutting out the foods you love. But let’s be real… figuring them out on your own can feel overwhelming.That’s why I’m hosting the Master Your Macros Workshop on April 9th at 12pm CST—a FREE, live training where I’ll break down exactly how to eat in a way that fuels your goals without the confusion or strict dieting. In this workshop, I’m giving you the details on what you’ll learn inside the workshop, how it’ll

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22:34

100| Building Muscle As A Beginner: 4 Simple Strategies

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

2025/03/19

Ep 100: Building Muscle As A Beginner – 4 Simple Strategies It’s the 100th episode!!! 🎉 Head over to the Facebook group—I’ll be announcing the winner of my 100th episode giveaway there! If you’re new to strength training and want to start building muscle without overcomplicating things, this episode is for you. I’m breaking down four simple strategies that will help you get stronger, avoid common mistakes, and actually see progress. Plus, I’m sharing what I wish I had known when I started! Hit play

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20:00

99| Dealing with Weight Loss Plateaus: 3 Questions to...

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

2025/03/17

Stuck in a weight loss plateau? Before you panic or slash calories, let’s break down the 3 key questions you need to ask yourself to determine if you’re truly in a plateau—and what to do about it. Often the answer to weight loss is simpler than you think! -Rachel Next Steps: Join the FREE community of moms who strength train to lose weight HERE. Want to lose weight with strength training? Get started HERE.

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13:57

98| You Don’t Have Time to Work Out? Here’s the Harsh...

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

2025/03/12

Think you don’t have time to work out? Think again. In this episode, we’re getting real about why you think you’re too busy—and the simple mindset and priority shifts that will help you finally make it happen. No guilt, no overwhelm—just real talk and practical solutions. Enjoy! -Rachel Next Steps: Join the FREE community of moms who strength train to lose weight HERE. Want to lose weight with strength training? Get started HERE

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21:34

97| Why You’re Not Seeing Fat Loss (Even Though...

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

2025/03/10

Struggling to lose fat even though you're tracking your macros? You're not alone! In this episode, we dive into the common mistakes that could be stalling your progress. Plus, I’ll share simple fixes to get your fat loss back on track without feeling overwhelmed. Let's troubleshoot your macros! -Rachel 100th Episode Giveaway! To celebrate 100 episodes of the podcast, I’m giving away a FREE 1-hour Fat Loss Breakthrough Session! Here’s how to enter: 1️⃣ Leave a review on Apple Podcasts about the

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27:15

96| Strength Training Won’t Make You Bulky—But This...

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

2025/03/05

Worried that lifting weights will make you bulky? You’re not alone. Many women avoid strength training because of this common myth—but the truth is, building muscle is the key to long-term fat loss, a toned physique, and a faster metabolism.In this episode, I'm breaking down: Why strength training won’t make you bulky (and what it actually does for fat loss) The biggest fat loss mistakes keeping you stuck—like inconsistency, relying too much on cardio, and not eating enough protein Simple

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15:29

95| Why Your Workout Routine Isn’t Helping You Lose...

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

2025/03/03

Alright Mama, You’ve been hitting the gym, putting in the work, and staying consistent—but the scale isn’t budging. Sound familiar? It’s frustrating when you’re doing everything right (or so it seems) and still not seeing the fat loss you’re hoping for. In today’s episode, we’re breaking down why your workout routine might not be helping you lose weight and what you can do instead. Enjoy! -Rachel Next Steps: Join the FREE community of moms who strength train to lose weight HERE.

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25:18

94| Busy Mom Meal Hacks: Quick & Healthy Recipes to...

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

2025/02/26

Hey Mama!I see you—juggling all the things and trying to eat healthy without spending hours in the kitchen. In this episode, I’m sharing my favorite quick and easy meal hacks to help you fuel your workouts, build strength, and lose fat. We’ll chat about common healthy eating pitfalls, simple meal planning tricks, and my go-to high-protein meals and snacks. If you’ve ever felt overwhelmed trying to eat healthy, this one’s for you! Grab your coffee (or protein shake!) and let’s dive in! Next Steps:

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33:34

93| From Cycle Of Defeat To Consistent Progress: How...

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

2025/02/24

You're going to love today's podcast episode-an interview with one of my lovely clients. She shares in depth about how she managed to break the cycle of dieting/exercising and then giving up, and how she's been able to create consistent habits that have helped her move towards her goals. You're going to love this one, so listen now!-Rachel Want results like Elisa's? Here's some next steps: Next Steps: Join the FREE community of moms who strength train to lose weight HERE. Want to lose weight

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14:53

92| If I Was Your Trainer, This Is What I'd Tell You:...

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

2025/02/19

New to strength training, or just want a consistent workout routine to help you lose weight? This episode is for you, my friend. I'm giving you the steps you need to get started strength training for weight loss and fat loss, and how to actually make it a habit in your life. Enjoy! -Rachel Next Steps: Join the FREE community of moms who strength train to lose weight HERE. Want to lose weight with strength training? Get started HERE No-Fear Weight Room Tour

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23:11

91| Stress Less & Lose Weight: 3 Reasons a Strength...

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

2025/02/17

Stress and anxiety seem to be a constant companion to us moms these days, who can relate? In this episode, I'm getting personal and sharing about a time where my workout routine (and Jesus) got me through one of the most difficult seasons of my life, and reasons why strength training can help you lose weight and manage your stress too. Enjoy! -Rachel Next Steps: Join the FREE community of moms who strength train to lose weight HERE. Want to lose weight with strength training? Get started

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15:42

Ep 90| Is This Unhealthy Eating Habit Sabotaging Your...

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

2025/02/12

Hey Mamma!I know the struggle—Monday through Friday, you’ve got your meals dialed in, but once the weekend hits, all that structure seems to disappear. Before you know it, you're off track and feeling frustrated (and extra fluffy) by Sunday night. Sound familiar? In this episode, we're diving into how to maintain consistency in your eating habits over the weekend—because staying on track seven days a week is the key to real, lasting results. You’ll learn: ✅ Why treating weekends differently can

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17:13

89| Meal Planning For Weight Loss Made Simple for...

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

2025/02/10

Meal Planning for Weight Loss Made Simple for Busy Moms Struggling to balance healthy eating with a busy schedule? I've been there! Today I'm diving into one of the biggest weight loss challenges— navigating nutrition in today’s food environment—so you can see real results without restrictive diets. Learn how to prioritize your health without guilt and meal plan for success without stress in this tactical episode. Enjoy! -Rachel Next Steps: Join the FREE community of moms who strength train to lose

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19:45

88| Strength Training For Busy Moms: How To Find...

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

2025/02/05

Ever been unmotivated to workout? I know I have! Today's episode is for you if you have ever: -Not felt like working out -Felt too tired to work out -Just plain don't want to work out Today's episode is all about how to prevent that feeling of lack of motivation as well as in-the-moment tips to help you get back to strength training so you can reach your weight loss goals. Next Steps: Join the FREE community of moms who strength train to lose weight HERE. Want to lose weight with strength

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18:42

87 | Frustrated By The Scale? Instead Of Weighing,...

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

2025/02/03

Hey Mamma! I see you over there-getting on the scale once a week and then disappointed when there's no change, or worse, it's going up!!😱 I've got some encouragement for you. In today's podcast episode, I’m diving into ways to measure your progress that don’t involve stepping on the scale. I know a lot of moms can get caught in the emotional rollercoaster that comes with the ups and downs of our weight. It’s so easy to get discouraged when the number on the scale doesn’t reflect all the hard work

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14:02

86| Why You Can't Seem To Eat Enough Protein As a...

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

2025/01/27

Hey Momma!As a busy mom, it’s easy to put yourself last on the priority list when there’s so much to manage. I remember there being times where I would wait sooo long to eat because I was trying to manage the kids and "get stuff done" that I would end up shaky and pilfering my kids leftover sandwich crusts for lunch...anyone else?? Not exactly a balanced meal😂 But if you’ve ever found yourself struggling to get enough protein throughout the day, you’re not alone. This is a common struggle for so

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22:40

85| Use Habit Stacking To Make Time For The Gym-With...

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

2025/01/20

I have got such a treat for you! In this episode I'm talking with habit stacking expert and mom of 3, Jess Przulj. In this episode, she teaches us how habit stacking your routines can help you create the time you need to accomplish your goals. Curious about habit stacking? Jess is sharing her FREE 3 day Habit Stacking Declutter Plan with us! Snag that HERE. Click below to connect with her! https://jessprzulj.com/ https://www.instagram.com/habitstackingmom.jess/

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26:53

Strong Moms Bootcamp Day 2 Replay!!

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

2025/01/16

Missed the bootcamp this week??I've got you! I'm sharing the replay of the bootcamp here on the podcast so you can take advantage of all the great information in here about strength training to lose weight. Plus, I'm introducing my all new strength training program: Fit Lifestyle In a Box. This 12 week lifestyle creation program helps you craft the fit, healthy lifestyle you want with the foundation of strength training. If you are tired of being stuck in a rut with your health and fitness, start

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