Episodios
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So you've been making healthy changes-strength training, eating healthier, but when you try to get your husband on board you meet....resistance! Today, I'm joined by marriage expert Macaiah Gray! She is a trauma-informed marriage coach who helps couples break free from disconnection and build a stronger, Christ-centered marriage. She’s also the host of The United Christian Marriage Podcast, where she shares practical strategies to help husbands and wives communicate better, heal past wounds, and grow together in faith.
Connect with Macaiah:
3 Steps to a Stronger, Christ-Centered Marriage (Free Guide for Christian Wives)Free Coaching Call with MicaiahJoin Micaiah’s Free Facebook Group for Spouses -
Ready to build more than just muscle? In today’s episode, we’re talking about how strength training doesn’t just change your body — it changes your entire life.When you show up consistently in the gym, lift a little heavier, and push through hard reps, you’re building self-efficacy — the belief that you can handle hard things.
And the coolest part?That confidence spills over into everything else.
-Rachel
Links mentioned:🔗 Fit Lifestyle in a Box Coaching Program — Ready to build strength in the gym and your everyday life? Let’s go!🔗 Join the Free Facebook Community — Get support from other strong women walking the same journey.🔗 Book a Discovery Call — Let's chat about your goals and how we can make them happen together!
🔗 No-Fear Weight Room Tour — Learn how to take those first steps into the weights section of your gym
Other episodes to check out:🎧 Episode 91: Stress Less & Lose Weight
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You want to work out — but between the kids being home, summer chaos, zero energy, and no routine… staying consistent feels impossible. In this episode, I’m sharing how to make exercise work with your life as a stay-at-home mom this summer, not against it.
We’re ditching perfection and getting practical — because your results don’t come from doing it all… they come from not giving up.
🔗 Links & Resources:Join Fit Lifestyle in a Box — My signature program for sustainable fat loss and strength training that actually fits a mom’s real life
Book a Free Discovery Call
Join My Free Facebook Community
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Summer schedules are wild — and for stay-at-home moms, they can totally throw off your weight loss goals. In this episode, we’re tackling the meal planning piece of the puzzle so you can stay on track with fat loss, even with vacations, eating out, and kids home 24/7.
🔗 Links & Resources:Join Fit Lifestyle in a Box — My signature program for moms who want simple, sustainable fat loss.
Book a Free Discovery Call — Let’s chat and see if this is the right next step for your goals.
Join My Free Facebook Community — Get support, encouragement, and real talk from other moms on the same journey.
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How do we create habits that actually help us reach our goals? This episode is full of real-life habit tips for moms who don’t have time to “start fresh” every Monday to reach their weight loss and fat loss goals.
-Rachel
Show Notes:
Free FB Community
Book a Discovery Call to Find Out About My Program
The Four Tendencies Book
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You asked, I answered! Today we’re busting through the health and fitness noise and getting real about the things you actually want to know. From how often to work out, to what kind of fat belongs in your kitchen, to how much water you really need to drink (and yes, we’re talking electrolytes too)—this episode is a goldmine of practical, no-fluff advice for busy moms trying to make real progress in their fat loss journey.
-Rachel
Join the FREE FB community
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Feeling off track and like you're failing? You’re not. You're just tired. And in this episode, I’m walking you through how to reset your mindset, regroup your routine, and start showing up again—without the guilt.
What we cover:
Why feeling your feelings is part of the process
How to shift from problem mindset to solution mindset
Why rest, brain dumps, and prioritizing ONE thing at a time actually work
A practical way to rebuild your routine when life knocks you down
Consistency isn’t about perfection—it’s about knowing how to adapt. And I teach you exactly how to do that inside Fit Lifestyle in a Box.
👇 Want support with building consistency and routines that fit your life?
Book discovery call here
Fit Lifestyle In a Box Weight Loss Program
FREE-No-Fear Weight Room Tour
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I have got a SWEET treat for you all today! In today's episode, I have an incredible conversation with Concita Thomas, a sustainable weight loss coach. She shares so many insights into how to lose weight sustainably without having to cut out sweets or the foods you love. You are going to love this episode!
-Rachel
Connect with Concita:
Podcast: Lose Weight For Good For Women Over 40
Instagram
Facebook
Free Gift: Figure Friendly Meal Checklist
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Sick of wasting time on random workouts that leave you sore but not seeing results? In this episode, I’m breaking down exactly how to structure your workouts if your goal is fat loss and muscle gain.
We’re talking:
The top 3 lifts every woman should focus on
How to use progressive overload without overthinking it
Why 2-3 gym sessions a week is plenty (yes, even if you're a beginner)
How to start strong—even if you’re still working out at home
If you want a clear, effective workout plan that actually fits into your life as a busy mom, this episode is your roadmap.
Plus, I’ll share how I help clients inside Fit Lifestyle in a Box go from feeling lost to lifting with confidence—and how you can find out if it’s the right next step for you.
👇 Ready to train smarter, not longer?
Book a discovery call here
Fit Lifestyle in a Box Program
No-Fear Weight Room Tour
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Starting strength training can be INTIMIDATING! Trust me, I've been there too. But the benefits like increased bone density, fat loss, and functionality are TOTALLY worth it!
This episode will give you 3 simple steps to get you started, even if you are a total beginner!
-Rachel
🔗Free Facebook Community
🔗Check out the Fit Lifestyle In a Box Program Here
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Ever feel like you’re crushing it with your workouts and eating healthy—until life happens? One sick kid, a crazy work schedule, or a stressful day, and suddenly you’re elbow-deep in mac and cheese, thinking, I’ll just start over Monday.
Not this time.
In today’s episode, I’m giving you a simple, realistic plan to keep you on track even when life gets chaotic.
This episode is all about grace over perfection and making consistency easier. Because a healthy lifestyle isn’t about avoiding setbacks—it’s about knowing exactly how to bounce back fast.
P.S. If you want help building these habits so they become second nature, my 🔗 Fit Lifestyle in a Box program is the next step.
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Struggling to stay consistent with meal planning? You’re not alone! If you’ve ever ended up eating a handful of your kid’s goldfish crackers and a questionable string cheese for dinner, this episode is for you.
In today’s episode, we’re breaking down the 4 biggest reasons moms struggle with meal planning—and, more importantly, how to fix them. Whether your challenge is lack of time, not knowing what to plan, staying motivated, or incomplete planning, I’ve got a solution that will make meal planning simple, sustainable, and stress-free.
And if you’re ready for a done-for-you, step-by-step plan that takes all the guesswork out of meal planning and fat loss, check out Fit Lifestyle in a Box—my 12-week program designed to help busy moms stay consistent, get strong, and lose fat in a way that fits real life.
👉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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Today I'm going over my 3-Level Macro Mastery Method that meets you where you're at. And, if you are ready to combine this with strength training (even for complete beginners), then I invite you to consider joining my Fit Lifestyle In a Box program.
This 12 week program will teach you how to eat and exercise to get stronger and fitter in a way that fits your life as a mom. And as a bonus, I'm throwing in my Macros For Beginners Minicourse for FREE when you join before April 13th at midnight.
Get started here.
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If you missed the workshop, don't worry! Here's part one of the Master Your Macros Workshop.
Don't forget-Macros for Beginners Minicourse is a FREE bonus when you join my Fit Lifestyle In a Box program by midnight on Sunday, April 13th! Don't wait!
Next Steps: Fit Lifestyle in a Box 12 week lifestyle creation program
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Want to burn more fat without adding extra workouts? In this episode, I’m sharing 3 sneaky ways to boost fat loss without having to hit the gym for another lifting session.
Enjoy!
📢 Don’t forget to register for the Master Your Macros Workshop! Even if you can’t make it live, I’ll send you the replay. Let’s make fat loss simple and sustainable!
Next Steps: Click here to find out how to lose weight through strength training.
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Think you’re too busy to lose weight? That nothing ever works for you? Think again. In today’s episode, I’m sitting down with one of my amazing clients who’s lost 20 pounds and 3 inches off her waist—all while working full time in her 40s. No extreme diets, no giving up her favorite foods, just a simple, sustainable approach that actually fits her life.
She’s sharing exactly what worked, the mindset shifts that made the biggest difference, and how being a healthy example for her daughter is one of her biggest motivators. If you’ve been struggling to stay consistent or wondering if results like this are even possible for you, this episode is a must-listen.
PLUS—don’t forget to sign up for my 🔗 FREE Master Your Macros Workshop on April 9th! In just one hour, I’ll show you how to take the guesswork out of nutrition so you can start fueling your body for fat loss, muscle gain, and more energy—without the stress.
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Hey Mamma!
Struggling to stay on track with your nutrition when your kitchen is full of snack traps? We've all been there! In this episode, I’m sharing 10 must-have foods to keep in your fridge and pantry that make fat loss and muscle gain so much easier.
From high-protein staples like Greek yogurt, eggs, and cottage cheese to quick, grab-and-go options like protein powder and bars, I’ll break down how these foods fuel your goals without complicated meal prep or boring, bland meals.
Don't forget! My Master Your Macros Workshop is happening April 9th at 12pm CST! It’s a free, live training where I’ll show you how to structure your meals for fat loss and muscle gain—without the overwhelm. Plus, you’ll be entered to win over $500 in prizes! Register now: Master Your Macros Workshop
Show Notes:
Protein powder (Premier & Legion Choc Pb)
PB Fit
Collogen
Fit Crunch Bars
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