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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

20:57

186| 7 Signs You Are Heading For Burnout

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

2026/01/14

Feeling like you're constantly running on fumes? In this episode, I'm breaking down the 7 signs you're heading for burnout - and what you can actually do about it.We'll cover: The difference between acute stress and chronic stress (and why it matters) How over-packing your schedule is slowly draining you The phone scrolling habit that signals you're overwhelmed If you keep telling yourself "I'll take care of me when things calm down" but things never calm down, this episode is for

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15:02

185| How To Lose 20 Pounds In 1 Week

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

2026/01/12

Clickbait alert: You CAN lose 20 pounds in one week. But not the way you think. In this episode, I'm calling out the quick-fix mentality that keeps moms stuck in the cycle of starting, failing, and feeling like failures. If you clicked hoping for some magic solution, that's exactly why you need to listen. I'm breaking down why other coaches make promises they can't keep, why that sets you up for disappointment, and what you should focus on instead. I hope you enjoy this episode! -Rachel Next

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21:09

184| How to Hit 100g of Protein When You're Feeding a...

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

2026/01/07

Struggling to hit your protein goals while feeding a large family? You're not alone. Sooo many moms think they need to cook two separate meals: one "healthy" meal for themselves and regular food for the kids, but that's a recipe for burnout.In this episode, I'm sharing simple strategies for hitting 100+ grams of protein daily while feeding a family of seven. No separate meals required. -Rachel Next Steps: Protein Cheat Sheet Fat Loss Formula for Moms Book a Free Discovery Call to chat about

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17:29

183| I'm a Mom of 5 and My Healthy Habits Actually...

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

2026/01/05

It's early January. You're motivated. You're ready to eat better, work out consistently, and finally build healthy habits that stick. But if you're like most moms, you'll quit by February. Again. In this episode, I'm not giving you another goal-setting pep talk. I'm not telling you to break your goals into smaller steps or write them down or set behavior-based goals. You already know how to set goals. You've done it a hundred times. The problem isn't your goal-setting method. The problem is

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19:45

182| Are Your YouTube Workouts Making You Miss Out On...

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

2025/12/31

You're working hard, getting sweaty, and feeling exhausted—but are you actually getting stronger? If you're doing YouTube workouts, random social media classes, or group fitness without tracking progress, the answer is probably no.In this episode, I break down the science of input, output, and variables—and why random workouts produce random results (or worse, no results). Your muscles need progressive overload and clear signals to adapt. Without measurement, you have no idea if what you're doing

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52:49

181| Blood Sugar Going Rogue After 40? This Nurse...

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

2025/12/29

This is such a great episode! Today I'm interviewing Bev Mazza, BSN, RN, NC-BC. Bev is a Registered Nurse and Board-Certified Nurse Coach who specializes in metabolic health for women in midlife. She works with women navigating prediabetes, insulin resistance, weight changes, and the hormonal shifts of perimenopause and menopause. Bev combines functional medicine, personalized nutrition, and CGM interpretation to help women get real answers about what's happening in their bodies. If you are in

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17:31

180| The Gift Your Are Giving Your Kids (Even When...

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

2025/12/24

It's Christmas Eve, and guess what? One of the most valuable gifts you're giving your kids this Christmas has nothing to do with what's under the tree.Let me explain: This fall didn't go as planned for me. Kid struggles, going into perimenopause early, and my fat loss goals? They didn't happen. I had to make the hard choice to take a break from weight loss to strengthen my metabolism. My body wasn't cooperating, the scale was going up, and I didn't feel like myself. But I stayed consistent anyway

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15:09

179| 5 Strength Training Exercises You Can Do While...

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

2025/12/22

I don't have time to work out with the kids home" is the #1 excuse I hear from moms—but what if I told you that's actually the PERFECT time to strength train? In this episode, I share 5 foundational strength training exercises that require minimal equipment, can be done in small spaces, and fit into the chaos of real mom life. If you're a busy mom who wants to start strength training but feels like you don't have time, this episode is for you. Enjoy! -Rachel Book a free call with me Fat Loss Formula

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27:57

178| 5 Signs You're Ready For A Structured Fat Loss...

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

2025/12/17

Are you actually ready for a fat loss program, or are you setting yourself up for another failed weight loss attempt? In this episode, I break down the 5 critical signs that indicate you're truly ready to commit to a structured fat loss program—and what to do if you're not quite there yet.Most moms jump into weight loss programs when they're motivated but not prepared. They invest time and money, only to quit when life gets hard. This episode will help you assess your true readiness so you

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19:46

177| 3 Protein Hacks That Make Hitting Your Protein...

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

2025/12/15

Most of us know we need to be eating enough protein, especially if we want to lose weight. But the thing we struggle with is how to actually make that happen without eating steak everynight and chugging protein shakes all day. Today's episode will give you 3 ways to help you get there. I hope you enjoy! -Rachel Next steps: Download my 100 Gram Protein Cheat-Sheet here. The Fat Loss Formula for Moms Program Book a free discovery call (no pressure-just a chat)

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19:17

176| Creating The Health Routines You Want For The...

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

2025/12/10

It's still December, and YES, I'm talking about creating new healthy routines. You know why? Because I believe it's important to actually think about what you want to create before jumping in (at the New Year) and trying to do "all the things". At the end of this episode you will have a clear plan of what you need to focus on (that you can actually start now on). Enjoy! -Rachel Next steps: Book a free discovery call The Fat Loss Formula for Moms Program

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17:55

175| Should You Take Creatine? Safety, Muscle Gain &...

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

2025/12/08

reatine is one of the most researched supplements out there—but most women still aren't taking it. Why? Usually it's fear of weight gain, bloating, or just not understanding what it actually does. We'll cover the science in simple terms, the real benefits you can expect, how to take it, and whether it's actually safe. If you've been curious about creatine but weren't sure if it was right for you, this episode will give you everything you need to make an informed decision. Enjoy! -Rachel Creatine

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22:09

174| How to Handle Gym Equipment Hogs (Without Losing...

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

2025/12/03

today I'm talking about gym equipment hogs.If you've ever lifted weights in a gym before, you KNOW what I'm talking about here. Those people who just hang out on equipment forever. Or maybe the gym is just packed and you can't snag your machine no matter how long you wait. Either way, this episode gives you solutions for both situations. From what to say to how to pivot your workout, after listening you'll feel way more confident that you can get your full workout in—no matter how busy the gym

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34:49

173| From the ER to the Kitchen: How One Doctor Is...

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

2025/12/01

Today I’m chatting with Dr. Ritu Saluja-Sharma, a double board-certified ER and Lifestyle Medicine physician who saw firsthand how preventable disease is running rampant and decided to DO something about it. If you have kids and a family and you want to help set your them up with a healthy relationship with food when the whole world seems obsessed with certain foods being "good" and "bad", you need to hear this conversation. Enjoy! -Rachel Resources and connect with

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18:17

172| Can You Enjoy Thanksgiving and NOT Derail Your...

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

2025/11/26

Does Thanksgiving week mean you automatically have to add 5 lbs to the scale? Nope!This episode breaks down 4 strategies to enjoy all the tasty food of Thanksgiving AND still be able to reach your weight loss goals. Enjoy! -Rachel Next Steps: Want help with weight loss? Book a free discovery call here Ready to get started losing weight and getting stronger? The Fat Loss Formula for Moms Program

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18:03

171| 10 Tips For Staying Active While On Vacation

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

2025/11/24

It's Thanksgiving week, and often we find ourselves doing a lot more sitting than normal. Routines are off, maybe you are out of town, and next thing you know you are spending most of your day sedentary. That's not good for how you feel, much less if you have a goal to lose weight. Today's episode is about 10 ways you can add movement into your vacation in a way that isn't obsessive, but still keeps you feeling good. Enjoy! -Rachel Next steps: Want more information? Book a call to find out about

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15:10

170| The Muscle Gain Tip Social Media Influencers...

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

2025/11/19

Are you guilty of not using this approach to your workouts? Today's episode is a CRITICAL tip if you want to see consistent muscle gain results. I hope this helps you! If you want to uplevel your fitness through a custom nutrition and strength training plan, book a discovery call with me and we can talk about how to get you started. You can book that here. -Rachel

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16:20

169| No, You Aren't Too Old To Get Fit

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

2025/11/17

This one's for the women who want have the nagging thought in the back of their mind that they are just too old to get in shape. It's too late to gain muscle and get into shape, your brain is telling you. Well, I've got some truth to share today with you-it's not too late! Yes, you may need a different strategy than when you were in your 20's, but you are still perfectly capable of building muscle and strength, and you may even have some advantages over your 20-year old self. Enjoy! -Rachel Book

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19:28

168| Live Coaching: Marcia-Foundational Healthy...

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

2025/11/12

Today's episode is a look into what coaching with me is like, with my amazing client Marcia. I want you to particularly pay attention to what's not in the coaching-no shame, no restriction, no pressure. I truly believe that when we go slowly and work on small progress goals we create a lifestyle that we can sustain, and that gets us results long-term. Enjoy! Rachel Book a free discovery call The Fat Loss Formula for Moms

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25:09

167| My Favorite Squat Variations for a Toned and...

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

2025/11/10

Today’s episode is packed with practical tips! I’m sharing my top 5 squat variations that you can add to your workouts starting today. Squats are a functional, full-body movement that build strength, tone your lower body, and support long-term mobility—perfect for busy moms who want to lose fat, get stronger, and feel confident. Whether you’re at the gym or at home, these variations can help you strengthen your legs, glutes, and core while keeping your routine effective and

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