Avsnitt
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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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Saknas det avsnitt?
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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.
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I have got such a treat for you! In this episode I'm talking with habit stacking expert and mom of 3, Jess Przulj.
In this episode, she teaches us how habit stacking your routines can help you create the time you need to accomplish your goals.
Curious about habit stacking? Jess is sharing her FREE 3 day Habit Stacking Declutter Plan with us! Snag that HERE.
Click below to connect with her!
https://jessprzulj.com/
https://www.instagram.com/habitstackingmom.jess/
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Missed the bootcamp this week??
I've got you! I'm sharing the replay of the bootcamp here on the podcast so you can take advantage of all the great information in here about strength training to lose weight.
Plus, I'm introducing my all new strength training program: Fit Lifestyle In a Box. This 12 week lifestyle creation program helps you craft the fit, healthy lifestyle you want with the foundation of strength training.
If you are tired of being stuck in a rut with your health and fitness, start here!
-Rachel
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Did you miss the bootcamp this week?
No worries, because I'm sharing all the training with you here on the podcast!
You will also hear me talk about my brand new strength training program...and guess what?? It's on sale for 20% off until midnight on January 19th!
It will NEVER be this price again. You can check it out here: Fit Lifestyle In a Box Program
This offer ends SUNDAY January 19, so hurry and snag it now!
Rachel
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Are you hesitant about strength training because you’re worried it’s unsafe? Think again!
In this episode, I’m busting common myths and sharing why strength training can actually be a safe and effective way to lose weight. From the right form to smart progressions, I’ll show you how to lift confidently and avoid injury.
I’m also diving into why NOT strength training could be even riskier, especially as we age.
Listen now, and get the confidence to start strength training today!
-Rachel
Check out my new program, Fit Lifestyle In a Box for a way to create a new, healthy lifestyle this year!
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In this episode, I'm taking a dive deep into the REAL reasons why exercise often takes a backseat in our lives and how you can reclaim your time for the gym.
From societal pressures and mom guilt to the tough reality of not prioritizing exercise, I’ll give you the tools to take control. Plus, discover how learning to say "no" and aligning your values with your actions can make exercise a non-negotiable part of your routine. Ready to make the gym a priority so you can lose the weight you want? Tune in now and find out how!
-Rachel
P.S. Don't forget to sign up for the Strong Moms Bootcamp! Register here.
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Hey Mamma!
In this episode, we're diving into the secret to achieving your weight loss goals. Forget willpower and resolutions-it's all about having a clear plan.
We will break down how your desires shape your goals, why habits are the key to success, and how to create a roadmap that actually gets you where you want to go. Grab a pen and paper because we are going to work through this together, step-by-step.
-Rachel
Don't forget to register for the bootcamp Jan 13 & 14! Sign up here: Strong Moms Bootcamp
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Christmas is almost here, but that doesn't mean your protein goals have to take a backseat! In this episode, I'll walk you through a simple, actionable plan to keep your protein goals on track during this high-carb, high-fat food-filled season. From protein shakes to being the "protein person" at every event, you'll learn how to prioritize your protein intake without sacrificing fun. Listen now for all the details!
-Rachel
P.S. Don't forget to register for the Strong Moms Bootcamp Jan 13&14! Register below.
Strong Moms Bootcamp Registration
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Hey Mamma!
I wanted to share some thoughts on how to stay motivated to go to the gym and strength train during the holiday season, when it’s easy to feel overwhelmed and tempted to skip workouts. I get it-I've been there too!
Staying motivated during the holidays can be tough with busy schedules, cold weather, and a natural desire for comfort. It’s normal to feel like skipping the gym.
In today's episode, I share 3 ways to get yourself motivated to stay consistent with exercise this holiday season.
-Rachel
Bootcamp Registration Here
Free Facebook Community
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I've done some form of exercise most of my life, and I remember lifting weights here and there when I was younger.
You know, grab some dumbbells and do some bicep curls, or head over to a machine or 2 and do some sets.
But I never really got stronger or noticed my muscles grew....at all.
Fast forward a decade or so, and now I know why😂.
I wasn't using a key, foundational principal of muscle growth that's based on biology.
This principal is called progressive overload.
It's a way of strength training that constantly challenges your muscles to grow.
No challenge=no growth.
Today's episode is a dive into progressive overload, and a step-by-step guide to help you use it in your workout routine, so you can grow those muscles!😊
-Rachel
Free Strength Training for Beginners Workout Template
P.S. If you want a chance to hang out with me and a bunch of other women who are passionate about living stronger and healthier, head over to my free Facebook Community!
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Hey!
It's the Monday before Thanksgiving, which probably means you're doing some kind of Thanksgiving food prep right now!
Pause that a second, and I want you to take some time to prepare YOURSELF for Thanksgiving.
This holiday can be really hard, because its basically culturally expected that you will overeat this day...and even the whole week.
But it doesn't have to be like that. In today's episode, I'm sharing 5 ways you can be strategic in how you eat, so you don't derail your weight loss goals.
I know you really, really want to get the weight off, so listen to this episode and incorporate a few of these strategies so you feel good even after Thanksgiving.
-Rachel
Simple Guide For Fat Loss
Facebook Community
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When I was in college, I got into distance running with my roommate. I had always struggled with carrying my extra fat around my midsection, and when I started training, I remember thinking I would be soooo skinny after I finished the half-marathon I signed up for.
Before the race, one of my high school friends I hadn't seen in years called me up and we were chatting about the race. I'll never forget when she asked me if I was "super skinny" now with all that running.
Hmmmm. I realized I looked the same as I always had.
Now, it's not all about looks of course, but if you want the fat off your midsection, you want your program to be effective, right? And mine clearly wasn't.
Ironically, that didn't make me question cardio for weight loss...at that point.
And I'm not against cardio at all, but I do think by itself it isn't the solution to losing fat.
I explain why in today's episode, so click below to listen😊
-Rachel
Free Workout Template
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Getting enough protein for weight loss and strength training can be a CHALLENGE! Especially if you are a busy mom and just plain eating meals can be a struggle.
I get it-I remember juggling multiple babies and toddlers at once and there being times when my kids scraps were what I ended up eating. Much less a good source of protein!
Even if you aren't in that boat right now, getting enough protein can still be a struggle-especially if you are strength training for fat loss.
Realistically, a good starting point for most women is about 100 grams per day of protein, but this can seem impossible to achieve.
In today's podcast episode, I share 3 strategies that I use to meet my protein goals (which is about 130-150 grams of protein per day).
Today's episode goes into detail about these 3 tips, and I hope that these help you meet your protein goals!
Enjoy!
-Rachel
Simple Guide To Fat Loss Without Counting Calories
P.S. Struggling to put everything you are learning about strength training and nutrition together? Consider working with me. You can set up a discovery call here to chat with me about how I can help you.😊
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Most of us that have ever had a baby notice that we still have a tummy even after delivery.....sometimes a long time after delivery. Some of that is extra fat of course, but some of it is actually a sign of a weak core!
And that's what we are talking about on today's podcast episode. In today's BONUS episode, I'm interviewing Dr. Jena Bradley, host of The Fit Postpartum Mom Podcast, mom of four, and a Physical Therapist with a passion for helping women lose the "mom pooch" and strengthen their core.
Dr. Jenna helps moms feel empowered to live that "fit mom" lifestyle easily amongst the chaos of motherhood so they feel strong and confident in their own skin.
In this episode we talk about why moms get a "pooch", why core strength is so important (especially for strength training), and where to get started with strengthening you core.
Listen to the episode now!
-Rachel
P.S. Want more resources for improving your core strength? Dr. Jena has some free resources to share:
Watch Postpartum Abs 101: How To Safely Start Postpartum Ab Exercises in Less than 2 Minutes A Day https://livecorestrong.com/class
Get started with Dr. Jena’s 30-day postpartum ab workout challenge
https://livecorestrong.com/postpartum-ab-challenge/
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I've been saying for a looong time that I was going to start a Facebook community for us...well, I finally did it!
I want to invite you to join the Strength Training & Weight Loss for Moms Community!
I love podcasting, but I also really want to be able to interact with YOU. This group gives us a perfect way to do that!
And, to start us off, I'm also inviting you to join me in a 7 day protein challenge!
Most of us struggle to eat enough protein, so this challenge will encourage all of us to eat more protein.
The challenge will start THIS FRIDAY, November 8.
And...the most engaged member will win a prize!🙌🏻🙌🏻🙌🏻
Challenge details will be in the group😊
Click here to join: https://www.facebook.com/groups/strengthtrainingformoms
-Rachel
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Ever been curious about doing a season of muscle gain?
If you are confused right now, let me introduce you to "the seasons". I talk about them a lot on the podcast.
I take a seasonal approach to fitness. This means that I'm not aimlessly dieting until I reach some illusive end goal...I have different goals for different seasons of my life and my workouts and eating plan flow between these seasons.
I do this because I've realized that having shorter term seasons helps me achieve my goals. Who wants to eat in a calorie deficit forever? Not me!
So here's a run down on the seasons (I go into detail inside the podcast episode):
Fat loss. This is where your primary intention is to lose fat. For this season you eat in a calorie deficit.
Maintenance. This season can have a few different intentions that I discuss in the episode. For this season you eat at maintenance.
Muscle gain. This is where your primary intention is to gain muscle. For this season you eat in a calorie surplus.
Intrigued by this? Wondering if you are ready to enter a season of muscle gain?
Listen to the episode to find out!
-Rachel
P.S. If you want to start a season of fat loss by working with me, you can set up a discovery call here to chat with me about how I can help you.😊
- Visa fler
