Ever feel like the longer you try to lose weight, the harder it gets? Like your body is secretly sabotaging you, and someone flipped a switch to “slow metabolism mode”? You’re not alone—and no, your metabolism isn't broken. In this episode, we’re kicking off Part 1 of a 2-part metabolism series that breaks down what’s really going on when your fat loss slows down. I’m diving into a recent 2022 scientific review from the Journal of Strength and Conditioning Research by Martínez-Gómez & Robert...
Jun 30, 2025•19 min•Ep. 142
Wondering how heavy you should lift to actually build muscle? In this episode, we break down exactly how to know if your strength training is effective—and how to build muscle as a beginner without second-guessing your effort. You’ll Learn: Why muscle growth comes from challenging your body to adapt What “heavy enough” really means for you (hint: it’s different for every woman) How to use the RPE scale to measure training intensity Why keeping 2–3 reps “in the tank” is the sweet spot for muscle ...
Jun 25, 2025•19 min•Ep. 141
Feeling stuck in your fat loss journey? In this episode, we talk about when it’s time to take a break from weight loss and why a maintenance phase can actually help you lose fat more effectively in the long run. You’ll Learn: How to know if your body needs a break from fat loss Why weight loss slows down over time Signs your energy, workouts, or mindset are suffering How a maintenance season supports long-term weight loss goals Taking a break isn’t quitting—it’s a smart fat loss strategy that he...
Jun 23, 2025•16 min•Ep. 140
Struggling with staying motivated on your weight loss journey? You’re not alone-and this episode is your wake-up call, mama. Inside, I’m getting real about the diet cycle that keeps so many moms stuck: full of motivation one week, totally burned out the next. I’ll share a cringe-worthy diet story from my college years, explain why motivation alone won’t lead to fat loss, and show you what actually creates lasting results. You’ll learn: Why motivation is not the secret to sustainable weight loss ...
Jun 18, 2025•18 min•Ep. 139
Feeling lost in the gym? In this episode, I’m breaking down common gym lingo—like barbell, brace, compound lifts, eccentric, and more-so you can walk in confident and crush your strength training workout. Links & Resources: Free Facebook Community Fit Lifestyle In a Box Program Book A Free Discovery Call Strong App...
Jun 16, 2025•19 min•Ep. 138
If counting every calorie feels overwhelming, you’ll love this simple plate tweak that can help boost fat loss without adding stress. Today, we’re talking about the underrated power of veggies—why they matter more than you think, how much you actually need, and easy ways to eat more without feeling like you’re chewing salad all day. If you’re ready for fat loss to feel way more doable, this episode is for you. Ready to take the next step? Join Fit Lifestyle in a Box – your blueprint for realisti...
Jun 11, 2025•14 min•Ep. 131
You’re doing the work—but it’s not working. Let’s talk about why you’re stuck with fat loss and how to get back on track. -Rachel Show Notes: Book a Discovery Call to Find Out About My Program No-Fear Weight Room Tour Free FB Community...
Jun 09, 2025•15 min•Ep. 129
In Part 2 of this series, we’re getting practical. You’ll walk away with simple, real-life strategies for feeding your family without stress, short-order cooking, or food battles. From planning balanced meals to helping your kids feel confident around all types of food, these tips will help you keep things healthy and doable—even if you’re currently in the mac & cheese and nuggets stage. Inside this episode: Why cooking separate meals isn’t a long-term solution How to build a dinner that wor...
Jun 04, 2025•18 min•Ep. 135
In this episode, I’m sharing four key mindset shifts that can help you model a healthy relationship with food—without pressure, shame, or “clean plate club” vibes. From how we talk about food to how we act around it, these small shifts can make a big impact on your kids for life. Listen in to learn how to: Model balanced eating without food guilt Stop labeling foods as “good” or “bad” Normalize healthy choices as a lifestyle, not a punishment Teach your kids to trust their own hunger and fullnes...
Jun 02, 2025•24 min•Ep. 134
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...
May 28, 2025•39 min•Ep. 133
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 t...
May 26, 2025•15 min•Ep. 132
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 streng...
May 21, 2025•29 min•Ep. 137
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 Fre...
May 19, 2025•21 min•Ep. 136
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...
May 14, 2025•18 min•Ep. 128
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...
May 12, 2025•18 min•Ep. 130
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 perf...
May 07, 2025•16 min•Ep. 126
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...
May 05, 2025•39 min•Ep. 127
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 actu...
Apr 30, 2025•20 min•Ep. 125
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...
Apr 28, 2025•17 min•Ep. 124
We are constantly shown glow ups and drastic before and after transformations of people who successfully lose weight, but how realistic is it? Should weight loss be easy as long as you have the right "hack"? Let's talk about it in today's episode. -Rachel Next steps: Fit Lifestyle In a Box Program
Apr 23, 2025•15 min•Ep. 123
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—...
Apr 21, 2025•24 min•Ep. 120
Who doesn't want a perkier, more shapely booty?? In this episode, I'm sharing 5 tips for growing that booty while supporting fat loss. Enjoy! -Rachel No Fear Weight Room Tour Fit Lifestyle In A Box Fat Loss Program
Apr 16, 2025•19 min•Ep. 118
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 plann...
Apr 14, 2025•25 min•Ep. 116
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...
Apr 11, 2025•32 min•Ep. 122
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
Apr 10, 2025•29 min•Ep. 121
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....
Apr 09, 2025•19 min•Ep. 115
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 ...
Apr 07, 2025•41 min•Ep. 119
In this bonus episode I'm showing you why you keep starting over in your weight loss journey, and sowing you what you need to do to actually get long-term results. -Rachel Master Your Macros Workshop: April 9th 12pm central time. REGISTER HERE .
Apr 03, 2025•14 min•Ep. 117
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...
Apr 02, 2025•22 min•Ep. 113
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 ...
Mar 31, 2025•25 min•Ep. 107
