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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

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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18:20

166| Protein 101:Here's Where You Start If You Are A...

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

2025/11/05

Totally new to strength training and know you need to eat more protein? Today's episode is going to get you started in the right direction. We will talk about good sources of protein, how macros are a little confusing with what is actually a good source of protein, and a starting point for you if you are a complete beginner. My goal for you is to eat more protein without it being overwhelming. I hope this helps you! -Rachel Find out about my coaching program here

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16:01

165| Want To Lose Weight But Have No Plan? Start Here

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

2025/11/03

Feeling the need to change EVERYTHING all at once, because you feel gross in your body and just want to lose some weight? I've been there for sure. But here's the thing. You need a plan. This episode gives you a simple plan you can start with to build on. No, you won't lose 20 lbs this week (anyone who claims that isn't telling the truth anyway). But these simple strategies will give you the foundational starting points that you can build on. Hope this helps you! -Rachel Find out about my

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16:17

164| Don't Want To Feel Disgusting This Halloween?...

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

2025/10/29

Halloween is coming up!No matter if you celebrate or not, you likely are still going to be exposed to an ungodly amount of candy in the next few weeks. Which can definitely impact your weight loss efforts! In this episode, I share 3 tips for having a fun (yes-you can have candy!) and yet balanced Halloween this year. Enjoy! -Rachel Free Facebook Community The Fat Loss Formula for Moms

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13:01

163| Time, Motivation, and Willpower Aren’t the...

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

2025/10/27

Do you find yourself saying these things often: "I just don't have time" "I can't stick with anything" "I wish I could just be consistent" Any of these ring a bell for you? If so, you need to listen to this episode. I'm sharing the underlying belief that these statements are just a symptom of. Enjoy! -Rachel Enrollment now open for the Fat Loss Formula for Moms Book a free discovery call Join the Facebook Community

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15:12

162| [Fixed audio] Metabolism, Hormones, or Just Bad...

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

2025/10/22

If you’ve been doing everything right but the scale just won’t move, this episode is for you. I’m breaking down how to figure out what’s really stalling your progress — whether it’s your lifestyle, metabolism, or hormones — and how to find your “limiting reactant” so you can finally move forward. The Fat Loss Formula for Moms Book a Free Discovery Call

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14:41

161| You Were Never Taught How To Be Healthy, But...

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

2025/10/20

If living a healthy lifestyle feels hard, it might be because you were never taught how. In this episode, I talk about why health habits can feel so unnatural for moms — and how to start changing that. I’ll show you how to reframe self-care as self-respect, build habits that actually fit your life, and model generational health for your kids. You’re not broken — you just need a roadmap. Let’s rewrite your story of health, one small step at a time. -Rachel The Fat Loss Formula for Moms Coaching

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20:08

160| Want To Fit Into Your Pre-Pregnancy Jeans? Do This.

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

2025/10/15

Want to fit into your pre-pregnancy jeans again? Well, I have your answer: stop dieting alone and start building strength! Simple, right?😉In this episode, I share why strength training beats dieting every single time for busy moms. We’ll cover the science behind fat loss, how to maintain muscle, overcome gym intimidation, and create a simple roadmap that actually fits your life. Learn how small, consistent actions can transform your body, energy, and confidence. -Rachel Tired of being

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17:43

159| Why Protein Is a Game-Changer for Weight Loss...

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

2025/10/13

We all want to eat enough protein, but sometimes it can be hard to be sure we are hitting out goal. Actually, how much do we even need?? I'm tackling these questions today inside this episode. Enjoy! -Rachel Want help with fat loss? Find out about my coaching program here.

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18:52

158| 4 Mistakes You're Making That Keep You From...

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

2025/10/08

Ever been stuck in the cycle of try a new diet or weight loss plan, life happens, fall off said plan, and repeat? Me too. Often, our lack of consistency with exercise and healthy eating has more to do with these 4 mistakes I'm sharing today than anything else. I hope you enjoy! -Rachel Book a free discovery call The Fat Loss Formula for Moms Free Facebook Community

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19:05

157| Why Cardio Isn’t the Key to Fat Loss (and How to...

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

2025/10/06

If you want to lose weight, you just need to do more right? More exercise, more calorie burn, more, more, more. That's what I used to think, too. Today, I have more of a "less is more" or I guess I would call it "strategic is better" approach. Inside this episode, I'll teach you if you should add in cardio and what really should be the foundation of your exercise routine. -Rachel Article mentioned Ready to lose fat? Find out about my coaching program here.

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17:38

156| Part 2: Expectations as You Lose Weight & How To...

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

2025/10/01

It's super frustrating when you feel like you are doing everything right and the scale just....doesn't move. It can make you want to give up! Today's episode is Part 2 in a series that addresses having realistic expectations with weight loss. Also-enrollment for my Fat Loss Formula for Moms coaching program is CLOSING Friday, October 3rd. If you want in, book a call here and we can talk about if this program is a good fit for you.

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13:53

155| Part 1: Expectations As You Lose Weight & How To...

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

2025/09/29

What's actually realistic in terms of weight loss? What should you actually expect? In today's episode I'm tackling what's actually realistic and how we should be measuring "success" in weight loss. Enjoy! -Rachel Want coaching? Click here. Want to discuss my coaching program in a free 15 min call? Click here.

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0:58

Your Last Chance To Access The How to Meal Plan to...

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

2025/09/26

Last call! Access to my free meal planning training ends Sunday, September 28th. You can still register before that here!

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19:48

154| The Busy Mom’s Guide to Strength Training

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

2025/09/24

Are you a busy mom who wants to get stronger, feel confident, and finally stick with a workout routine? In this episode, I’m breaking down everything you need to know about strength training for moms—from setting the right intentions, to choosing between home workouts vs. the gym, to creating a realistic schedule that works for your family. We’ll talk about why your “why” matters more than just wanting to lose weight, how strength training helps you show up as the healthiest version of yourself, and

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