Effective Fitness for Women: Fat Loss & Muscle Gain for Fitness Beginners

All Episodes (34)

From new to old

From new to old From old to new

1. 

   1. 30| Major on the Majors: Why simple gets results

   Weight loss-or actually fat loss- can seem really complicated. You see this all the time, diets that tell you don't eat after a certain time, eat only these things but not these, eat this together with this and never with that, and the list goes on and on. The same goes for exercise. You need a complicated workout routine with your heart rate in a specific range and oh by the way you need to be fasting while you do it...it's complicated!Well, I'm here to tell you that it doesn't have to be, and

   May 15,2024 15:38
2. 

   2. 29| Recovery Weeks: Why resting helps you gain muscle

   It can seem really counter-productive to take a week off of training to recover, but it isn't. In this refreshing episode, you'll learn: 1. What a recovery week is2. Why they are important for progress3. How often to do a recovery week4. Two recovery week plansI hope that this helps you! -RachelIf you need more help, book a discovery call with me to learn about working with me to get you to your fat loss and muscle gain goals. You can do that here:https://www.effectivefitnessforwomen.com/work-wi

   May 13,2024 14:51
3. 

   3. 28| Are you sabotaging your muscle growth? Protein timing for muscle gain

   We all (hopefully) know protein is important for muscle growth. But when you eat it matters too! Listen to this super practical episode on protein and protein timing so you can maximize your muscle growth. If you need more help with this, book a discovery call to chat with me about getting you to your fat loss and muscle gain goals. You can do that here: https://www.effectivefitnessforwomen.com/work-with-me https://www.effectivefitnessforwomen.com/

   May 08,2024 16:25
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   4. 27| Live Coaching: Celebrating healthy behaviors over quick results for life-long change

   Listen in on this fun live coaching session with my recurring client, Rachel. We discuss non-scale victories, how behavior change is the key to long-term results, and more in this behind-the-scenes look into coaching. If a practical, whole-woman approach to fat loss and muscle gain resonates with you, book a discovery call to find out more about working with me! You can do that here: https://www.effectivefitnessforwomen.com/work-with-me-Rachel

   May 06,2024 13:57
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   5. 26| One Muscle Gain Tip You Probably Haven't Used

   Hi ladies, Are you guilty of not using this approach to your workouts? Today's episode is a CRITICAL tip if you want to see consistent muscle gain results. I hope this helps you!If you want to uplevel your fitness through a custom nutrition and strength training plan, book a discovery call with me and we can talk about how to get you started. You can book that here: https://www.effectivefitnessforwomen.com/work-with-me-Rachel 

   May 01,2024 21:26
6. 

   6. 25| Calorie Tracking for Fat Loss: Part 2. How to track right so it gets you results

   Do you need to track your calories to lose fat? How do you do it? This 2 part series is diving into why you may (or may not) want to track your calories and how to do it the RIGHT way so that it actually works. Need more help? Here's how to work with me:https://www.effectivefitnessforwomen.com/work-with-me-RachelShow notes: https://www.myfitnesspal.com/

   Apr 29,2024 20:34
7. 

   7. 24| Calorie Tracking for Fat Loss: Part 1. Three reasons to track your calories (and one reason why NOT to)

   Do you need to track your calories to lose fat? How do you do it? This 2 part series is diving into why you may (or may not) want to track your calories and how to do it the RIGHT way so that it actually works. Need more help? Here's how to work with me:https://www.effectivefitnessforwomen.com/work-with-me-RachelShow notes: https://www.myfitnesspal.com/ 

   Apr 24,2024 14:06
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   8. 23| The sneaky habit that is literally inhibiting your fat loss

   Want to optimize your fat loss efforts? Then you need to listen to this episode. Today I'm talking about a sneaky bad habit that can literally physically inhibit your fat loss efforts.Hint: It isn't nutrition or exercise-related!-Rachel Show Notes: https://www.webmd.com/diet/sleep-and-weight-losshttps://www.ncbi.nlm.nih.gov/books/NBK537038/#:~:text=Taken%20as%20a%20whole%2C%20leptin's,central%20nervous%20system%20(CNS).https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9031614/https://www.thensf.org/s

   Apr 22,2024 18:22
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   9. 22| Fat Loss Stalled? How to deal with weight loss plateaus

   You're working hard at eating right and lifting weights, and it had been working but suddenly things have stalled...what's the deal? Today's episode is all about weight loss plateaus and what to do about them!-Rachelhttps://www.effectivefitnessforwomen.com/work-with-me

   Apr 17,2024 17:13
10. 

    10. 21 | How hard should you push yourself in the gym? Know how far is too far in your strength training workout

    Are you ever confused about how hard to push yourself in the gym? How to tell if you are hitting your "max" in a lift? But at the same time worried about getting hurt? I feel ya! It IS hard to figure that out sometimes, so I've recorded this episode to show you the method that I personally use to make sure I'm pushing myself enough, but not too much. I hope you enjoy! -Rachel  Show Notes: https://www.strong.app/https://www.effectivefitnessforwomen.com/free-resources 

    Apr 15,2024 15:51
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    11. 20| LIVE COACHING: Setting Effective Goals for Fat Loss & Muscle Gain

    You tell yourself: "Ok, this is it! I'm getting this fat off this year!"And then....well, nothing much happens. Maybe go to the gym for a few weeks, cut out sugar for a while, but then things revert back to how they've always been. What happened? Or really, what DIDN'T happen? Goals. Realistic, strategic goals. And not just goals; daily and weekly habits to support those goals. During this live coaching session, I'm working with Neisha to change her desires into goals and then into tangible thin

    Apr 10,2024 17:51
12. 

    12. 19| How to tell if you are losing fat and not muscle

    You've been working hard in the gym, upping those reps and weights and you've been eating right too, but.....when you get on the scale you are getting some mixed messages. Are you losing your muscle or fat? Why isn't the scale moving the right way? What's up with these body measurements? I have been there, my friend! Today's episode is all about how to tell if you are actually losing fat during a season of fat loss. Listen by clicking the button below! Show Notes: https://www.strong.app/https://

    Apr 08,2024 15:53
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    13. 18| Need Motivation? 3 Strategies to motivate you to get to the gym when you DON'T want to go

    Need motivation?This one's going to be juicy. What do you do when you just DON'T want to go to the gym? In this episode I'm talking about 3 effective strategies to get you into the gym even on those days you don't feel like going. Enjoy!-Rachel Need more help? https://www.effectivefitnessforwomen.com/work-with-me 

    Apr 03,2024 13:43
14. 

    14. 17| Recipe Roundup: 5 High Protein Dinners for the Fat Loss Season

    Who loves dry grilled chicken, broccoli, and plain rice? Not me!!Is this what you envision for dinner during a fat loss season? No ma’am!We do flavor over here!Today we are talking about 5 delicious dinner recipes for your fat loss season, to help you and your family stay satisfied so you can reach your fat loss goals.Enjoy!-RachelShow Notes: Chicken and Broccoli Stir-Fry: https://www.skinnytaste.com/chicken-and-broccoli-stir-fry/?utm_campaign=yummly&utm_medium=yummly&utm_source=yummlyTurkey Mea

    Apr 01,2024 14:12
15. 

    15. BONUS EPISODE: Beginner Fat Loss & Strength Training Live Coaching Session

    Ever wondered what working with a fitness coach is like? Wonder no more! Today's episode is a sneak peek behind the scenes into a coaching session with my client Rachel. Enjoy! -Rachel https://www.effectivefitnessforwomen.com/

    Mar 27,2024 27:29
16. 

    16. 16| 3 Time Management Hacks to Make Your Workouts Shorter

    Hey Friend!Who loves spending 3 hours at the gym to get all your exercises in???NOPE. That’s a hard pass for me! And you too, I bet.What if there was a way to simplify your time at the gym so that you get the most done in the least amount of time?If you think that sounds good, then today’s episode is just for you!Today’s episode is all about how to structure your workout and time at the gym so you are using it in the most effective and efficient way. So you can get in, and get out, and get on wi

    Mar 25,2024 13:48
17. 

    17. 15 | You're an Athlete. Yes, YOU!

    A while ago I was at my chiropractor’s office. I had been weightlifting for a while and was seeing some really good progress, and while I was there my chiropractor  said something to me that changed how I think about myself and my physical fitness on a foundational level.It was super offhand, I bet he doesn’t even remember. I had asked him a question about something, I can’t even remember what it was, and he said “Well, for athletes like yourself, I usually recommend such and such” and answered

    Mar 18,2024 11:16
18. 

    18. 14| How Often Should I Weigh Myself?

    Whether you are trying to lose fat or gain muscle, one question that often gets asked is "How often should I weigh myself?"Some people say throw out the scale. Some people say weigh once a week. What are we supposed to do? This week I'm going over the question behind why we weigh: "How do I determine if what I'm doing is working?" and giving my insight on how I choose to weigh and what other things I do to evaluate my progress. Because the scale is just one part of the picture, and it doesn't ge

    Mar 11,2024 13:56
19. 

    19. 13| Nutrition for Muscle Gain (Part 2) Practical Strategies to Gain Muscle

    Did you know that you can actually put on a significant amount of muscle?That there’s a scientific way to go about it, you don’t have to try out random things and hope you are gaining muscle?I want you to know that you (yes-YOU!), as a mom, or as a woman maybe in in her 30s or 40s or beyond, could actually make a huge change in your fitness level and muscle level.Sometimes I think we feel like we’ve been stuck in a spot for so long that it feels like it’s our destiny.Let me tell you though, that

    Mar 04,2024 14:57
20. 

    20. 12| Nutrition for Muscle Gain (Part 1)

    One of the main things I hear from women is that they want to gain muscle.And I can understand why!Who wouldn't want to be strong and look strong, and maybe change the shape of their body a little bit too?This week I’m starting my Nutrition for Muscle Gain series, where we are going to dive into how YOU can begin to put significant amounts of muscle on your body. Reference article: https://www.nutritiontactics.com/measure-muscle-protein-synthesis/

    Feb 26,2024 09:49
21. 

    21. 11| The bodybuilding principle that changed my body the most

    I’m getting personal today about my own fitness journey.So many of us want real change in our bodies, change that we can actually see and feel.So, today I’m talking about the bodybuilding principal that literally reshaped my body (and still is!) and has made the biggest impact in my muscle gain and fat loss efforts.And I’m going to teach it to you as well!-Rachel

    Feb 19,2024 12:44
22. 

    22. Bonus Episode: Meal Planning 101:My 4 Step Meal Planning Method

    It's 4pm on a weeknight, you have just gotten the kids home from school, and you open the fridge to figure dinner out and are met with condiments and some leftover something you can't identify in a container in the back of the fridge. Time to run to the store or go pick up fast food. Ever been there? But you don't have to STAY there. Today in this bonus episode, I'm here to walk you through my 4 step meal planning method so you can learn how to meal plan with confidence. 

    Feb 15,2024 17:19
23. 

    23. 10| Why Chaos in your Home is Ruining Your Fitness Goals

    If I were to ask you to rate your home life right now, and by that I mean household management like meals, chores, cleaning, managing the kids, all that, how would you rate it on a scale of “I am in control most of the time” to “my life is on fire and I LIVE in survival mode”?If you answered that your life is on fire, then I have some good news for you: There is a simpler, easier way to live your life that is actually going to make reaching those health and fitness goals easier. If you live in s

    Feb 12,2024 15:48
24. 

    24. FREE Coaching Program Giveaway Contest

    I'm starting a 12 week coaching program, and I'm giving away ONE spot! Listen to the episode for all the details.To enter the contest, you need to:Leave me a written review on Apple podcasts or another platform that allows WRITTEN reviews, it has to be written. I’ll link a how-to in the show notes for apple podcasts.Take a screenshot of the review (before you post it so it doesn't get lost).Email that screenshot to rachel@effectivefitnessforwomen.com and tell me why you want to be in the program

    Feb 07,2024 03:29
25. 

    25. 9| Nutrition for Fat Loss Series (Part 3): Six Habits that are Sabotaging Your Fat Loss Efforts

    So you’re set and ready to start some positive eating habits to promote your goal of fat loss, but things just keep getting derailed for some reason!Could it be that you are guilty of some of these fat-loss sabotaging habits?These sneaky habits take our best efforts and minimize or completely ruin their effectiveness, so listen now to see if these are throwing a wrench in your fat loss goals.  

    Feb 05,2024 18:28
26. 

    26. BONUS Episode: My Top 5 High Protein Snacks

    Today's episode is a little bonus for you! Last episode I talked about my NEW nutrition guide: Simple Guide to Fat Loss-without counting calories. You can get that guide here!In that guide I talk a lot about protein, so I wanted to give you a bonus episode ALL about my favorite high protein snacks. Enjoy!

    Jan 31,2024 09:53
27. 

    27. 8| Nutrition for Fat Loss (Part 2): Two Approaches to Lose Fat with Strength Training

    One of the most common things I hear women say about their bodies is that they want to feel good in their skin; they want their clothes fitting better; they want to feel better!Well friend, if that’s you, after today’s episode, you will have the tools you need to start losing fat and maybe getting those clothes fitting better too!This episode is Part 2 of my Nutrition for Fat loss series.Fat loss can seem really complicated and overwhelming!You know you need to eat better but you aren’t sure how

    Jan 29,2024 16:41
28. 

    28. 7| Nutrition for Fat Loss: Part 1

    Are you sick of trying to lose weight but feeling like you’re just losing the same 5 or 10 lbs over and over again?I’ve been there too! It’s so frustrating when you feel like weight loss is this unpredictable thing that you don’t have control over.But let me let you in on a secret. It CAN be predictable. You just have to approach it in the right way. Also, what you really want is fat loss, not weight loss right?Today’s episode is part one in a series all about fat loss and how weightlifting can

    Jan 22,2024 11:47
29. 

    29. 6| Five Step Strength training routine for Beginners

    Ever walked into the gym and just been confused? Have you ever thought "Where do I start, what do I do, are people staring at me??" Ever pretended to be stretching but you're really Googling workout routines? If you've ever been there, then this episode is just for you! I'm taking all the guesswork out of what you should do in the gym to get started weightlifting, and taking you step-by-step in the process. Imagine going into the gym and feeling confident that you know what exactly you are going

    Jan 15,2024 17:47
30. 

    30. 5| 6 Critical Steps To Make Your Fitness Goals Successful

    We all know getting into healthy habits is hard. We set a goal for ourselves and then find that making time for that goal can be difficult to maintain. Ever been there?If you struggle with finding the time to work on your health and fitness goals, then today's episode is for you! Today we are going to be discussing 6 critical steps to making your fitness goals successful, and if you implement these steps it could really be life-changing! Let's make lasting change together. Listen now!-Rachel  P.

    Jan 08,2024 16:15
31. 

    31. 1| Effective Fitness for Women

    Hey Friend,Are you tired of not knowing what to do at this gym? Frustrated with trying to eat right...but you aren't sure what eating right actually is? Sick of trying hard but not getting results?Welcome to Episode 1 of the Effective Fitness for Women podcast!I’m Rachel, a wife, mom of 6, and registered dietitian who is passionate about weightlifting. This podcast is dedicated to teaching you how to be effective with your efforts so you start getting results!Website: https://www.effectivefitnes

    Jan 01,2024 10:44
32. 

    32. 2| Three Steps to Overcoming Fear of the Weight Room

    Hi Friend, Have you ever felt intimidated to use the weights section in your gym? A subtle feeling that you didn't belong? If you've ever felt that, this episode is for you! We will be going through 3 steps to overcoming fear of the weight room that I know will give your more confidence to step into the weight section. You got this!-RachelShow Notes:Rack set up and squat form: https://www.youtube.com/watch?v=zZhGaQzbSM0

    Jan 01,2024 09:38
33. 

    33. 3| New to Weightlifting? Start Here.

    Hi Friend!Ever been confused about what exercises you should be doing in the gym for the best results?In today's episode I'm going to be going over 3 foundational exercises that will get you started weightlifting in the gym. If you are new to weightlifting or fitness, this episode is for you!You got this!-Rachel Show Notes: Sumo deadlift: https://www.google.com/search?q=sumo+deadlift+form+woman&sca_esv=592925482&sxsrf=AM9HkKnJ-UVlajhS8yZnXyzahZSBYSQ95Q%3A1703195823894&ei=r7SEZfaONsqoqtsPyfCBwAU&

    Jan 01,2024 08:16
34. 

    34. 4| The #1 Thing You Can Do To Get Results in the Gym

    Hi Friend!Today's topic is a deep dive into one of the most foundational principles of weightlifting. If you want to grow your muscles, you NEED to be doing this.-Rachel Show Notes: https://www.effectivefitnessforwomen.com/Strong App for Android: https://play.google.com/store/apps/details?id=io.strongapp.strong&hl=en_US&gl=US&pli=1Strong App for Apple: https://apps.apple.com/us/app/strong-workout-tracker-gym-log/id464254577 

    Jan 01,2024 11:59