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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

17:50

214| 5 Ways To Measure Fat Loss Progress Without A Scale

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

2026/04/22

You stepped on the scale after a week of doing everything right.Hit your protein. Lifted weights. Skipped the takeout. And the number went UP. If you've ever wanted to throw your scale across the room, this episode is for you. The scale isn't the only way to measure progress—and it's not even the best way. In this episode, I'm sharing five better ways for moms to track fat loss that won't mess with your head every time the number doesn't cooperate. Learn what to measure instead of your weight. If

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13:35

213| What to Do When You Walk Into the Gym and Have...

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

2026/04/20

You walk into the gym. Everyone looks like they know what they're doing. Everyone looks like a bodybuilder. So you head straight to the treadmills. If that's you, this episode is for you. The intimidation factor of walking into the weight section is so real—I've been there, and almost every woman I work with struggles with this. But here's the truth: You belong in the weight section. You pay just as much as everyone else. And no one is looking at you. In this episode, I'm giving you three practical

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19:42

212| I'm Trying To Get Back Into A Healthy Routine....

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

2026/04/15

"I just need to get back into a healthy routine" You've had that thought. Maybe after scarfing down fast food in your car because you were rushing before your kids sports practice. Or after realizing you haven't worked out all week. You know you need to prioritize your health. But when you sit down and think about it, you're overwhelmed. Do you start with meal planning? Working out? Both? And how do you fit it in when you're already drowning? In this episode, I'm giving moms two steps to get back

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2:09

Hey! Listen To This Really Quick. It Could Be Exactly...

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

2026/04/13

Hey! Listen to this really quick — it could be exactly what you or someone you know needs. Did you know that I have an internship program? I'm currently opening up internship applications for Effective Fitness for Women and I wanted to tell you about it personally. In this episode I'm sharing what the program looks like, who it's for, and why I genuinely love pouring into the people who join this team. Whether you're a college student looking to build real skills, or just someone who wants to learn

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17:47

211| When The Scale Isn’t Moving: 3 Steps To Take

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

2026/04/13

The scale hasn't moved in weeks. You're doing everything right—working out, eating healthy, showing up consistently. But your weight? Stuck. And now you're panicking. You're thinking "I must be doing something wrong. Maybe my body just can't lose weight." Here's what you as a mom need to know: A plateau doesn't mean you're failing. It means something needs investigating. In this episode, I'm walking you through three steps to figure out what's actually blocking your fat loss—and it's not always what

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19:15

210| If You've Been Using The Same 10 Pound Weights...

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

2026/04/08

You've been strength training for six months. Maybe a year.You're showing up, you're consistent. But your body looks exactly the same. Your arms are still soft. Your legs aren't growing. You're not losing inches. And you're frustrated because you're doing the work—so why aren't you seeing results? If you've been using the same 10-pound dumbbells for months (or years), your body adapted a long time ago. It has zero reason to change. In this episode, I'm breaking down what progressive overload

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37:20

209| You Don't Need More Discipline. You Need a...

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

2026/04/06

In this interview episode, I'm sitting down with Rachel Fernandez — mom of three and nervous system expert — to talk about why so many moms experience burnout and emotional dysregulation, and what's actually happening in your body postpartum. We cover how pregnancy depletes critical minerals that affect your nervous system, why pushing through intense workouts can backfire when you're already running on empty, and the surprisingly simple foundations that can start shifting everything. Plus, how

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15:46

208| Should You Track Your Macros? 3 Questions To Ask...

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

2026/04/01

You're ready to start tracking macros. You bought the food scale. Downloaded the app. You're done messing around. This is finally going to work. But what if I told you that starting to track right now might be the worst thing you could do? In this episode, I'm breaking down the three questions you need to ask yourself before you download that tracking app. Tracking macros at the wrong time doesn't just fail, it burns you out completely. Learn why tracking can be a recipe for burnout, and the

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15:30

207| How To Build Muscle When You Only Have 30...

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

2026/03/30

You think you need an hour for strength training to work. So when you only have 30 minutes, you skip it. Or you do cardio instead because "it's better than nothing." But cardio doesn't drive fat loss the way muscle-building does—and moms watching their bodies get softer need a different approach. You actually don't need a whole hour. You need a strategic 30 minutes. In this episode, I'm breaking down exactly how to structure short workouts for weight loss and muscle gain as a beginner. Learn why

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14:42

206| What to Do the Day After You Fall Off Your Plan

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

2026/03/25

You overate yesterday.Maybe it was birthday cake, chips on the couch, or Chinese takeout you swore you wouldn't order. Now you're waking up thinking you need to skip breakfast or eat less today to "make up for it." Stop right there. In this episode, I'm sharing exactly what to do the day after you fall off your plan so you can stop the guilt-restrict-overeat cycle for good. Discover why "making up for it" by eating less tomorrow just sets you up to overeat again, what "going back to normal"

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16:54

205| When You Know Exactly What to Do But Still Can't...

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

2026/03/23

You know exactly what you're supposed to do. Wake up at 5:30am and work out. Hit 100g of protein. Lift weights 3x per week. But when the alarm goes off, you hit snooze. Again. You're not failing because you lack knowledge—you're failing because knowledge isn't enough. In this episode, learn the key element that's missing from your healthy journey, and how to leverage it for your success. -Rachel Next Steps: Book a free discovery call here 100 gram protein cheat sheet The Fat Loss Formula for Moms

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20:19

204| Get 100 Grams Of Protein In Per Day With This...

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

2026/03/18

You know you need more protein for weight loss. You've heard it on every podcast, read about it in articles, maybe even had your doctor mention it.But here's the problem: by the end of the day, you're lucky if you've hit 50 grams. Sound familiar? Here's what I want you to know—this isn't about willpower. It's not about trying harder or being more disciplined. You don't need another meal planning app or a complicated tracking system. What you need is a simple method that actually works for busy moms

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19:31

203| Meal Planning for Moms Who Are Just Trying to...

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

2026/03/16

Sitting at a stoplight frantically writing your grocery list on a scrap of paper? Racing through the store grabbing whatever looks good because you have no plan? That was me too. In this episode, I'm sharing how I went from total meal planning chaos to a system that runs on autopilot—and how you can build one too. This episode is for moms who are tired of decision fatigue around food and want to build healthy habits that actually stick. I'll teach you how to start with just 2 weeks of dinners, how

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26:57

202| How to Actually Make Time For Healthy...

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

2026/03/11

Feeling like there's never enough time for the healthy habits you know you need to do consistently?You're not alone. In this episode, I sit down with Michelle Byrd — strategic time management coach, busy mom of three, and host of the top 2% ranked Busy Vibrant Mom podcast. Michelle shares practical tools like time blocking and batching that you can use to finally protect time for your workouts, to-do's and self-care. If you've ever pushed your health to the bottom of the to-do list because life

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18:04

201| How to Stop the Late Night Snacking That's...

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

2026/03/09

You put the kids to bed, shower, plop on the couch—and suddenly your brain is flashing images of chips or ice cream. Five minutes later, you're standing at the pantry. Ten minutes later, half the bag is gone. You feel defeated, like you can't be trusted around food at night. Sound familiar? Late night snacking is one of the biggest barriers to weight loss for moms, and today I'm breaking down exactly how to stop it. Learn the three reasons you're snacking at night, and inside the episode I'm sharing

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15:24

200|Client Success Story: How This Busy Working Mom...

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

2026/03/04

I love sharing client success stories! In today's interview, my client Marsha Guse is sharing how she (a full-time working mom in her 50's) was able to transform her body with strength training. She now is feeling firmer, more energetic, and has gone down from an 3X to L in her clothes! Marsha is also an author of Becoming Happier, a book for parents and caregivers to help kids create healthy, happier mental habits and is the coauthor of the journal for Affirming U, an empowerment group for

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17:50

199| 3 Things That Go On My Planner Each Week To Stay...

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

2026/03/02

You know what to do. You've done it before. So why does consistency with healthy habits feel so impossible right now? If you're a mom who's scrambling constantly and dropping the ball on the healthy habits you know you need to implement, this one's for you. In this episode, I'm sharing the three things I put in my planner every single week that keep me on track with my health goals, even with five kids and a packed schedule. These aren't complicated. They're not revolutionary. But they're the

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15:48

198| If You’re “Good” All Week And Blow It On The...

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

2026/02/25

Struggling with weight loss because you're "good" Monday through Friday but blow it every weekend?I get it! In this episode, I'm breaking down why the restrict-binge cycle keeps you stuck and how to finally break free. Learn why eating too few calories during the week creates weekend binges, how to use flexible macro nutrition for sustainable fat loss, and why your weekends aren't the problem. If you're tired of losing and gaining the same 5 pounds, feeling out of control around food on weekends,

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12:05

197| 3 Reasons Why I Used To Run Half-Marathons And...

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

2026/02/23

If you've been running to lose weight but the scale won't budge, this episode is for you. I used to run multiple half marathons - logging 3-4 runs per week with 7+ mile weekend runs - and my body looked exactly the same. In today's episode I'm sharing 3 key reasons why I didn't lose weight with running. And if you are a mom trying to lose weight, I also share about a better approach: strength training. When you lift weights, your body adapts by building muscle - which burns calories 24/7, not just

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45:50

196| When Diet And Exercise Stop Working: Hormones,...

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

2026/02/18

You're eating well, working out consistently, but the scale keeps climbing. Your body feels different. Your clothes don't fit. And you're wondering—am I doing something wrong, or is this just perimenopause? In this episode, I'm sitting down with Monica McKitterick, Family Nurse Practitioner and founder of Impact Family Wellness, to talk about the real reasons hormonal weight gain happens in midlife—and what you can actually do about it. We're covering HRT (the risks and benefits your doctor might

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