Effective Weight Loss for Moms | Workout Routines, Lose Weight, Meal Planning, Healthy Habits, Fat Loss

186| 7 Signs You Are Heading For Burnout

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 you. Enjoy! -Rachel Next steps:  Book a Free Discovery Call [https://calendar.app.google/bt9Tvd3Ucmkoji3x5] The Fat Loss Formula for Moms [https://www.effectivefitnessforwomen.com/fatlossformula] The Ruthless Elimination of Hurry by John Mark Comer [https://amzn.to/4ptJwyW]

185| How To Lose 20 Pounds In 1 Week

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 steps:  Book a free call to chat about my program [https://calendar.app.google/bt9Tvd3Ucmkoji3x5] Fat Loss Formula for Moms [https://www.effectivefitnessforwomen.com/fatlossformula]

184| How to Hit 100g of Protein When You're Feeding a Family of 5+

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 [https://www.effectivefitnessforwomen.com/free-resources] Fat Loss Formula for Moms [https://www.effectivefitnessforwomen.com/fatlossformula] Book a Free Discovery Call to chat about my program [https://calendar.app.google/EZmTYQ681NCNvwcy5]

183| I'm a Mom of 5 and My Healthy Habits Actually Stick. Here's Why Yours Don't.

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 deeper. As a mom of 5, I've figured out why healthy habits fail for most moms. And it has nothing to do with motivation, willpower, or discipline. It's about how you see yourself. This episode is about the shift that changed everything for me. When you see yourself this way, your New Year's goals don't fail by February. -Rachel Next Steps:  The Fat Loss Formula for Moms Program [https://www.effectivefitnessforwomen.com/fatlossformula] Book a Free Discovery Call to find out about the program [https://calendar.app.google/JvYk5rzSSDJtkqj27]

182| Are Your YouTube Workouts Making You Miss Out On Strength Gains?

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 is working. Stop guessing. Start winning. Learn how to build real strength gains as a busy mom. -Rachel Next steps:  Book a free discovery call [https://calendar.app.google/DHBe1vUZLWHtGrch9] The Fat Loss Formula for Moms [https://www.effectivefitnessforwomen.com/fatlossformula]