Episodi
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Hey Mamma!
I remember a time when I used to plan meals on the fly. I distinctly remember sitting at a stoplight after work on my way to the store, trying to make my grocery list.
Read that again:
At a stoplight.
On the way to the store.
🤦🏻♀️🤦🏻♀️🤦🏻♀️
So...no judgment from me if you aren't fully on top of your meal planning game!!
While we want to have our meals planned, we also want them to be effective.
To actually work for us.
Effective meal planning moves the needle nutritionally to help us reach our weight loss goals while being able to feed our families.
For it to do that, we have to understand some foundational truths about meal planning. I talk about them in detail in today's episode:
Effective meal planning requires:
Priority & Intention
A System
Strategy
Awareness
Practice
When there's a breakdown in any of these key areas, the results are usually lack of consistency with the eating plan which leads to....lack of results.
So honing in on these areas and refining your meal planning can really help you get results!
How is your meal planning going? Is it effective? Is it moving the needle in the direction you want with your physical goals?
If yes...wonderful!!!
If no....do you want some help?
In my 12 week one-on-one coaching program, I can help you with meal planning (& your workouts as well!).
In my program, I teach my students how to create a recipe system, how to design their meal plans with their nutritional goals in mind, and I work with them on this in a hands on way.
Imagine having a Registered Dietitian review your meal plans every week and help you tweak things!
Imagine how much time you'd save by having me help you reach your goals versus trying to duct-tape something together yourself with no support!
I want to invite you to work with me in my coaching program. You CAN do this, but you can get there much faster with my help.
What do you say to letting me help you?
Book a discovery call today by clicking below to find out how I can help you reach your fat loss goals😊.
-Rachel
Book Discovery Call HERE
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There's nothing worse than walking in the gym and drawing a blank. You know you need to exercise to lose weight but you don't know what exercises you need to do.
Cue the Googling random workouts while standing around pretending to be stretching...has anyone else done that too?!?
Be frustrated no longer, because in today's episode I teach you my simple 5 step workout method that has gotten myself and my clients amazing results.
Oh, and you can download it for FREE here.
Enjoy!
-Rachel
Want to lose weight faster? Click here to find out about working with me.
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Episodi mancanti?
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Most of us moms want a smaller, flatter stomach, am I right?? Getting there can be challenging though.
Before I started strength training, I struggled to lose fat in my belly and would just lose weight in my legs and butt...NOT ok!
Thankfully, I've learned a ton since then, and I'm ready to share it with you! Today's podcast episode dives into 4 practical ways you can lose weight so you can start to shrink that belly fat!
Enjoy!
-Rachel
Want to get started losing weight? Start here.
Want weight loss faster? Click here.
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In a meal rut? Eating the same things over and over again? This episode is for you if you are looking for more variety in your meals.
Because nothing makes you want to give up on your weight loss plan faster than eating plain, boring food, am I right?
I hope this helps!
-Rachel
Want to lose weight? Start here.
Want results faster? Click here.
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We all love our moms, but that doesn't necessarily mean we want to end up with their health struggles. If you have a mom who's struggling with the effects of a lifetime of not exercising and eating right, then this episode is for you.
Genetics play a role, but it IS POSSIBLE to lose weight even if you have "bad genes" and a slow metabolism. I hope this episode encourages you!
-Rachel
Want to start losing weight? Start here.
Want weight loss faster? Click here.
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I've got a treat for you today.
Today's episode is an interview with one of my AMAZING clients, Kelly. Kelly just started working with me about 12 weeks ago, and she has had incredible results even in that short amount of time.
And she works full-time in a demanding career! Listen to hear how she does it, plus all the juicy details like how much weight she's lost, how many inches and how much she can lift now!
Enjoy!
-Rachel
Want to get started losing fat? Start here.
Want to get results faster? Start here.
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One of the biggest questions I get as a strength training dietitian is "How much protein should I be eating?"; either for weight loss or to get stronger?
Every wondered that?
Wonder no more, because in this episode I break it down for you in a way that's simple for beginners.
Enjoy!
-Rachel
Want to get started? Start here.
Want results faster? Start here.
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If you want to lose weight, then you want to burn more fat throughout the day, right? In today's episode I give you 3 practical strategies to increase your calorie burn through the day that DON'T involve going to the gym.
Enjoy!
-Rachel
Here's how to get started losing fat and gaining muscle.
Want results faster? Start here.
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Feeling like you don't have time for the gym? Like there's no way for you to lose weight, lose fat, and get stronger without the gym, but you just can't make it there?
Today I'm going to show you how you can get time for 2 gym sessions a week.
Enjoy!
-Rachel
Want to get started losing weight? Click here.
Want results faster? Click here.
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We all want results, right? Weight loss? Fat Loss? Muscle gain? But there's a few things that can stand in our way if we let them.
Listen to this episode and make sure you aren't falling victim to one of these 4 things that will sabotage your results.
-Rachel
Want to know how to get started? Click here.
Want results faster? Click here.
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Join me today as I share the details of my weight loss through strength training story.
I truly hope that this encourages you. If you are at a crossroads and aren't sure that you can change, just know that change is possible FOR YOU.
Enjoy!
-Rachel
Want to move towards change? Start here.
Want to fast-track your success? Start here.
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Who would say no to a firm, toned upper body? In this episode I give you my favorite upper body exercises that have helped my upper body look better as well as function better. You're going to love this one!
Enjoy!
-Rachel
Want to start losing weight with strength training? Start here.
Want to fast-track your efforts? Start here.
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Today's episode is super juicy-I'm taking you behind the scenes inside on of my coaching sessions.
When I first was trying to figure out how to strength train for fat loss, there was a lot of trial and error. I definitely remember a few months of frustration in there.
But I remember so clearly when it started working.
I figured it out, and it felt amazing. It was working!
I was actually losing fat and getting stronger! 💪
Today's podcast episode features a conversation with one of my clients who's experiencing what I experienced: It's working!
Kelly has been working so hard during my program and she's seeing the payoff-just shy of 10 lbs in 8 weeks at the time of recording (she's hit the "official" 10 lb mark now).
And, since her strength training and nutrition are on track, we know that her weight loss represents 10 lbs of FAT she's lost, not muscle AND fat.
It's working!!💪
Listen in on our conversation as we discuss how she's doing with meal planning, workouts, and some strategic planning for her weight loss in the future.
-Rachel
P.S. It took me some trial and error to start to get results. If you want results faster, work with me. You can set up a discovery call here to chat with me about how I can help you.😊
https://www.effectivefitnessforwomen.com/
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August is here, and if you're a mom, this means it's time to get ready to transition back to school!
One of the first things that usually goes when we are going through the chaos of a big family transition is healthy meals. Things run behind, we didn't plan, and next thing you know you're picking up fast food...again.
What if you had a strategy for having healthy meals even in the chaos of back to school?
Today's episode is all about how you can stay consistent with planning healthy meals (which helps you reach your weight loss goals) even in the chaos of the back-to-school season.
Enjoy!
-Rachel
Next Steps:
Free Resources
Lose Weight and Get Stronger
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August is almost upon us, and if you have kids that means life will be in flux for a few weeks as you transition back to school!
How do you stay consistent with exercise to keep up with weight loss during this time?
I give you 3 practical ways to stay consistent with exercise even when life is in a transitional period-and this doesn't only apply to moms and back to school! These 3 tips apply to any period of transition.
Enjoy!
-Rachel
Next Steps:
Book a discovery call to get started losing weight
Free Resources
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This episode talks about a super common negative mental habit that most people struggle with...especially at the gym. What we believe directly impacts our results, so listen to this episode so you can retrain your brain to avoid this pitfall!
Enjoy!
-Rachel
Next Steps:
Ready to start losing weight and fat? Get stronger? Start here.
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What's for dinner??? If you don't know the answer to this question, then you need to listen to this episode. Today I discuss meal planning vs meal structuring, and how I translate my nutrition goals onto my plate for dinner to meet my weight loss goals.
Enjoy!
-Rachel
Next steps:
Get started losing weight: https://calendly.com/racheleffectivefitness/discovery-call?month=2024-07
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