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...

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...

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...

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...

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...

We all know that despite our best efforts, sometimes our week derails and we don't meet our fitness goals.   We miss a workout (or 3!), we eat off plan or emotionally eat, and just plain have an "off" week.   When that happens (notice I said when, not if), you usually have 2 choices:   Give up, let it snowball and let your feelings control your actions; or Have your moment, then get up and move forward.   One of the best ways to get better at being consistent is to "fail...

Hey Mamma!   Can I tell you something?   You don't have to follow a new diet to lose weight.   You don't have to cut out food groups, only eat at certain times, or demonize certain foods.   I was so tired of trying the newest diet craze-you know what I'm talking about, it could be keto, carnivore, paleo-and trying for a few months only to realize it doesn't work with my life and end up back to square one, only a few pounds heavier and extra discouraged.   Anyone else been there?...

Listen in on this really insightful conversation I have with one of my coaching clients, Annette.  She is new to my program and we discuss what is realistic for her in terms of inches lost and weight loss, plus other measures of success.  Enjoy! -Rachel Want to get started? Here's a FREE workout plan.  Want results faster? Start here. 

No one likes to eat boring food, am I right?   What if I told you there were some simple ways you could adapt your favorite meals to make them healthier?   So that you could actually eat food you LIKED while losing weight? 🤯🤯🤯   Well friend, today's your lucky day because that's EXACTLY what I'm talking about on the podcast today!!!   In today's episode, I'm sharing 3 hacks that you can use right now to adapt your recipes to make them work FOR you to reach your goals.   ....because we all...

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...

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...

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...

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. 

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. 

Starting to to lose weight can be overwhelming, am I right??  What if it didn't have to be?  In today's episode, I share 3 tips for preventing overwhelm when starting a new weight loss program.  Enjoy! -Rachel Want to start losing weight? Start here.  Want results faster? Start here. 

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...

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. 

Have you ever wondered if you should track your calories or if you should just eat intuitively? Today's episode is all about how to figure out which is a better approach for you.  Enjoy! -Rachel Want to get started with fat loss?  Want results faster? Start here. 

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. 

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. 

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. 

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. 

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. 

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...