Avsnitt
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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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Are you constantly running on empty, just trying to survive the chaos of motherhood? In this episode, I sit down with Aubree Felderhoff, a mom of three, professional organizer, and Time Management Specialist for Moms, to talk about how to break free from survival mode and take back control of your time.
Aubree shares her journey of overcoming a life-altering chronic illness and how it completely reshaped her approach to motherhood, home management, and daily routines. Now, she helps overwhelmed moms create simple systems that actually work—without the guilt or unrealistic expectations.
If you feel like there’s never enough time in the day and you’re constantly juggling a million things, this episode is for you! Tune in to learn practical strategies to ditch the chaos, create intentional routines, and finally feel in control of your time and energy.
Podcast: Mom Intentional
Website: www.momintentional.com
FB Group: Mom Intentional Club
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Saknas det avsnitt?
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Tired of diets that tell you what you can and can’t eat? In this episode, we’re breaking down three reasons why macros are the key to weight loss without food restrictions. You’ll learn how macros give you flexibility, help you understand how your body responds to food, and create a sustainable way of eating that actually works long-term.
Want to know the simplest way to do macros? Join my Master Your Macros Workshop on April 9th! I’ll walk you through exactly how to use macros without the overwhelm. Sign up here!
Enjoy!
Rachel
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I remember feeling like I had to spend SO MUCH TIME working out in order to lose weight. I spent countless hours doing endless, boring cardio, and it actually didn't even work!
In this episode, I’m breaking down my system that helps your body prioritize fat loss while maintaining muscle tone—without spending hours in the gym.
You’ll learn:✅ Why compound lifts are the key to an effective workout✅ Simple ways to create a calorie deficit (without strict tracking)✅ How to fit workouts into a busy mom schedule
If you want a step-by-step system for fat loss and strength training, check out Fit Lifestyle in a Box at effectivefitnessforwomen.com.
Nervous to start strength training? Check out my No-Fear Weight Room Tour to get you started with confidence!
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Macros—your proteins, carbs, and fats—are the key to fat loss and muscle gain without cutting out the foods you love. But let’s be real… figuring them out on your own can feel overwhelming.
That’s why I’m hosting the Master Your Macros Workshop on April 9th at 12pm CST—a FREE, live training where I’ll break down exactly how to eat in a way that fuels your goals without the confusion or strict dieting.
In this workshop, I’m giving you the details on what you’ll learn inside the workshop, how it’ll help you stop guessing and start seeing results, and how you could win over $500 in prizes! 🎉
Can’t make it live? No worries, register still I’ll send you the replay!
Register now!
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Ep 100: Building Muscle As A Beginner – 4 Simple Strategies
It’s the 100th episode!!! 🎉 Head over to the Facebook group—I’ll be announcing the winner of my 100th episode giveaway there!
If you’re new to strength training and want to start building muscle without overcomplicating things, this episode is for you. I’m breaking down four simple strategies that will help you get stronger, avoid common mistakes, and actually see progress. Plus, I’m sharing what I wish I had known when I started!
Hit play and let’s get you on the path to building muscle with confidence. 💪🔥
-Rachel
Nervous to strength train? Watch this.
Creatine Supplement
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Stuck in a weight loss plateau? Before you panic or slash calories, let’s break down the 3 key questions you need to ask yourself to determine if you’re truly in a plateau—and what to do about it.
Often the answer to weight loss is simpler than you think!
-Rachel
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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Think you don’t have time to work out? Think again. In this episode, we’re getting real about why you think you’re too busy—and the simple mindset and priority shifts that will help you finally make it happen. No guilt, no overwhelm—just real talk and practical solutions.
Enjoy!
-Rachel
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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Struggling to lose fat even though you're tracking your macros? You're not alone! In this episode, we dive into the common mistakes that could be stalling your progress. Plus, I’ll share simple fixes to get your fat loss back on track without feeling overwhelmed.
Let's troubleshoot your macros!
-Rachel
100th Episode Giveaway!
To celebrate 100 episodes of the podcast, I’m giving away a FREE 1-hour Fat Loss Breakthrough Session!
Here’s how to enter:1️⃣ Leave a review on Apple Podcasts about the show.2️⃣ Screenshot your review.3️⃣ Post it in our Facebook group!
That’s it! One lucky winner will be chosen on March 19! 🎊(if you've already left a review, find it and screenshot it and that will count).
Don’t miss your chance to get personalized fat loss coaching—drop that review now!
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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Worried that lifting weights will make you bulky? You’re not alone. Many women avoid strength training because of this common myth—but the truth is, building muscle is the key to long-term fat loss, a toned physique, and a faster metabolism.
In this episode, I'm breaking down:
Why strength training won’t make you bulky (and what it actually does for fat loss)The biggest fat loss mistakes keeping you stuck—like inconsistency, relying too much on cardio, and not eating enough proteinSimple solutions to finally see results—without extreme diets or spending hours in the gymIf you’re tired of spinning your wheels and ready for real, sustainable progress, this episode is for you.
Giveaway Alert:To celebrate our 100th episode, I’m giving away a free 1-hour Fat Loss Breakthrough Session. To enter, leave a review on Apple Podcasts, screenshot it, and post it in our Facebook group!
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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Alright Mama,
You’ve been hitting the gym, putting in the work, and staying consistent—but the scale isn’t budging. Sound familiar? It’s frustrating when you’re doing everything right (or so it seems) and still not seeing the fat loss you’re hoping for. In today’s episode, we’re breaking down why your workout routine might not be helping you lose weight and what you can do instead.
Enjoy!
-Rachel
Next Steps:
Join the FREE community of moms who strength train to lose weight HERE. https://www.facebook.com/groups/strengthtrainingformoms
Want to lose weight with strength training? Get started HERE
No-Fear Weight Room Tour
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Hey Mama!
I see you—juggling all the things and trying to eat healthy without spending hours in the kitchen.
In this episode, I’m sharing my favorite quick and easy meal hacks to help you fuel your workouts, build strength, and lose fat.
We’ll chat about common healthy eating pitfalls, simple meal planning tricks, and my go-to high-protein meals and snacks. If you’ve ever felt overwhelmed trying to eat healthy, this one’s for you! Grab your coffee (or protein shake!) and let’s dive in!
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:
Products I talked about today:
Ready-to-drink protein shake (Premier)
Fit Crunch Protein Bars
Protein Powder (Legion)
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You're going to love today's podcast episode-an interview with one of my lovely clients. She shares in depth about how she managed to break the cycle of dieting/exercising and then giving up, and how she's been able to create consistent habits that have helped her move towards her goals. You're going to love this one, so listen now!
-Rachel
Want results like Elisa's? Here's some next steps:
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.
No-Fear Weight Room Tour
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New to strength training, or just want a consistent workout routine to help you lose weight? This episode is for you, my friend.
I'm giving you the steps you need to get started strength training for weight loss and fat loss, and how to actually make it a habit in your life.
Enjoy!
-Rachel
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
No-Fear Weight Room Tour
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Stress and anxiety seem to be a constant companion to us moms these days, who can relate? In this episode, I'm getting personal and sharing about a time where my workout routine (and Jesus) got me through one of the most difficult seasons of my life, and reasons why strength training can help you lose weight and manage your stress too.
Enjoy!
-Rachel
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.
No-Fear Weight Room Tour
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Hey Mamma!
I know the struggle—Monday through Friday, you’ve got your meals dialed in, but once the weekend hits, all that structure seems to disappear. Before you know it, you're off track and feeling frustrated (and extra fluffy) by Sunday night. Sound familiar?
In this episode, we're diving into how to maintain consistency in your eating habits over the weekend—because staying on track seven days a week is the key to real, lasting results. You’ll learn:
✅ Why treating weekends differently can derail your progress✅ A powerful mindset shift to help you see weekends just like weekdays
By the end of this episode, you’ll have simple, actionable steps to keep you consistent all week long. Listen now and take control of your weekends!
-Rachel
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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Meal Planning for Weight Loss Made Simple for Busy Moms
Struggling to balance healthy eating with a busy schedule?
I've been there! Today I'm diving into one of the biggest weight loss challenges— navigating nutrition in today’s food environment—so you can see real results without restrictive diets.
Learn how to prioritize your health without guilt and meal plan for success without stress in this tactical episode.
Enjoy!
-Rachel
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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Ever been unmotivated to workout? I know I have! Today's episode is for you if you have ever:
-Not felt like working out
-Felt too tired to work out
-Just plain don't want to work out
Today's episode is all about how to prevent that feeling of lack of motivation as well as in-the-moment tips to help you get back to strength training so you can reach your weight loss goals.
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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Hey Mamma!
I see you over there-getting on the scale once a week and then disappointed when there's no change, or worse, it's going up!!😱
I've got some encouragement for you. In today's podcast episode, I’m diving into ways to measure your progress that don’t involve stepping on the scale.
I know a lot of moms can get caught in the emotional rollercoaster that comes with the ups and downs of our weight. It’s so easy to get discouraged when the number on the scale doesn’t reflect all the hard work you’re putting in to lose weight, right?
I talk about why the scale can sometimes be misleading and what other methods you can use to track your progress in a way that feels better and more motivating. Some of the things I cover in the episode include:
How taking measurements (instead of focusing on weight) can show real changes in body composition
The magic of progress pictures and how they help you see changes the scale can’t
Paying attention to how your clothes fit and, even more importantly, how you feel—because that matters too!
I also touch on how to track progress in the gym by looking at things like how much weight you’re lifting, your reps, and your RPE (rate of perceived exertion)—all great ways to see improvement without relying on numbers that can feel discouraging.
I think this episode will be a game-changer if you’ve been stuck or struggling with motivation, or if you’ve ever felt like the scale just isn’t telling the whole story.
I hope you enjoy it and find a fresh perspective on how to measure your progress in a way that’s both encouraging and sustainable.
-Rachel
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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Hey Momma!
As a busy mom, it’s easy to put yourself last on the priority list when there’s so much to manage. I remember there being times where I would wait sooo long to eat because I was trying to manage the kids and "get stuff done" that I would end up shaky and pilfering my kids leftover sandwich crusts for lunch...anyone else?? Not exactly a balanced meal😂
But if you’ve ever found yourself struggling to get enough protein throughout the day, you’re not alone. This is a common struggle for so many of us, and in the latest episode of my podcast, I dive into why it's so tough and, more importantly, what you can do about it.
Here are a few reasons why getting enough protein can feel like an uphill battle:
Lack of Time – Between busy schedules and family meals, it’s easy to rush through meals or skip them altogether, leading to fewer opportunities for high-protein foods. A little time spent reflecting on how you can prioritize meal prep could make a big difference.
Difficulty Planning High-Protein Meals – You don't think about protein when meal planning, or you don't know how to meal plan with a protein emphasis. But there are simple ways to streamline your process to plan high protein meals (and save time too!) I teach how to do this in my Fit Lifestyle In a Box Program.
Not Knowing What’s Actually High in Protein – It’s not always obvious which foods are truly protein-rich (and here's a hint-peanut butter isn't one of them!) There are some simple swaps and tips that can make it easier to pack your meals with the nutrition your body needs.
Want to know how to overcome these challenges and start eating more protein without feeling overwhelmed? Be sure to listen to the full episode, where I’ll share some practical steps to make protein a regular part of your day.
Want to strength train to lose weight? Get started here.
Want a free community of moms who also want to take care of their bodies well? Join here.
- Visa fler
