Effective Weight Loss for Moms | High protein, Strength Training, Lose Weight, Meal Planning, Fat Loss, Healthy Habits

Ever feel like weight loss just works differently for you? If you’re on the shorter side, you’re not imagining it.

In this episode, I’m saying something I’ve never talked about out loud before: losing weight is different when you’re short. At just 5'2½" (yes, the half counts), I’ve lived this firsthand. I spent years doing everything the internet told me to do to lose weight, and all it got me was frustrated, hungry, and stuck.

If you’ve ever followed a calorie target to the letter and still felt like your body...

If you have a college student at home, or you’re one yourself, and the resume is looking a little empty, this quick episode is for you.

I’m opening applications for the next round of my internship program. In this episode, I share the four open positions, what interns learn in each one, and who the program is a good fit for.

Positions open:

The internship is fully remote, 3 to 5 hours a week, with no set schedule. No experience is needed because I tr...

Want to lose weight before the holidays and feel good in your family photos, without a crash diet, a quick hack, or a miracle supplement? I get it. I’ve been there, and today I’m sharing what I would actually do.

I spent a lot of my life constantly trying to lose weight, and I wish someone had told me back then what I’m about to tell you. In this episode, I walk you through the practical principles I’d follow if I wanted to do a fat loss phase before Christmas and keep the results...

Do you ever feel like sweets have a hold on you? Like one cookie turns into just one more, and your brain keeps flashing pictures of brownies in the freezer while you're just trying to get through bedtime?

I've been there. As a registered dietitian, certified personal trainer, and mom of five, I've lived this struggle for most of my life. And I'm here to tell you that a better relationship with sweets is possible.

In this episode, I'm getting personal. I'm airing a little dirty laundry (yes, there's a cookie story) and sharing what...

You're lifting. You're showing up. So why does it feel like your results are stuck?

In part two of Simple Strength Training Foundations for Moms, I'm wrapping up the four foundations that every mom needs to know to build real strength without burning out. If you missed part one, go back and listen first. It lays the groundwork for everything we cover today.

In this episode, we're talking about the last two foundations. One of them is something I'm constantly coaching my clients on, and it's a piece of fat loss that most women overlook...

Have you ever walked into the gym, wandered past the machines, and wondered whether any of your effort was actually working? I've been there, and I know how frustrating it feels to be tired, sweaty, and still not sure you're making progress.

Welcome to part two of our series. Last time, we talked about the nutrition side of fat loss. Today, we're turning to strength training and the simple foundations that make your time in the gym count. If you've ever felt overwhelmed by sets, reps, and an exercise list that seems to grow longer every time...

Fat loss can feel confusing, especially when you're juggling kids, a schedule that never slows down, and about a hundred opinions on what you "should" be doing. Calories, macros, cardio, lifting... where do you even start?

I've been there. When I first set out to lose fat, I thought it would be simple. Track my food, watch the scale drop, done. Then real life showed up, the numbers stopped cooperating, and I had no idea what I was doing wrong.

If you've ever felt like you're putting in the effort but wasting your time, this...

Ever have one of those days where everything snowballs, you're putting out fires from morning to night, and by evening your brain is begging for ice cream or that bag of chocolate chips in the pantry? Yep, me too.

In this episode, I'm sharing a moment from a coaching call with a client who had a really hard day. She was on a long drive home, already thinking about ice cream, but this time she did something different. I'll let you hear what that was.

We also get into why food feels so comforting in...

Have you ever done everything "right" and still felt like nothing was changing?

If you're a busy mom who is working hard to lose weight and not seeing the results you expected, this episode is for you. Today I'm sitting down with my client Jessica, a stay-at-home mom of three, to talk about what it's really like to keep showing up when the scale won't budge.

Jessica shares where she was before we started working together. She was putting in the effort, following all the traditional advice, and wondering whether she was the problem. If...

You've seen the posts. Someone lost 20 pounds with one weird trick, one supplement, one "hack" nobody's talking about. And some part of you thinks... what if this is it? What if this is the thing that finally works?

I get it. I've been there too, wondering if I just fell for really good marketing.

In this episode, I'm breaking down exactly how I, as a registered dietitian, filter through the noise to figure out what's real and what's just confidence dressed up as expertise. Because here's the thing: confidence is not the same as being...

You've been putting in the work. The habits are dialed in, the workouts are happening, and yet that number on the scale hasn't budged in weeks. Maybe even months. If you've ever stood in your bathroom wondering whether your fat loss plan is actually broken, or whether you're missing something everyone else seems to just "get," this episode is for you.

I'm pulling back the curtain on what a real plateau actually looks like versus what just feels like one. Spoiler: most people think they're stuck way before they actually are, and they end up abandoning a...

If you've ever ended the day realizing you meant to work out, meant to prep for tomorrow, meant to do something for you, and none of it happened... this episode is for you.

I'm breaking down why moms constantly run out of time for the healthy habits they know they want, and why it has nothing to do with discipline or willpower. You are not lazy. You are not confused about what to do. Something deeper is going on, and once you see it, you can't unsee it.

We'll talk about the real reason "squeezing...

Be honest with me for a second. How many diets have you started this year? How many workout plans are sitting abandoned in a note on your phone right now?

If you feel like you're always trying but never actually getting anywhere with fat loss, I need you to listen to this episode. Because what I'm about to share isn't about willpower, and it's not about finding the "right" plan. It's about a pattern that's probably been running your life for way longer than you realize, since you were a teenager, honestly.

In this episode...

For most of my life I thought I just got a pancake butt and that was that. No amount of squats was ever going to change my genetics... or so I thought.

In this episode I'm telling you the real story of how I went from feeling flat and frustrated to actually building a butt I'm proud of, plus how it accidentally fixed a problem I didn't even realize was connected to weak glutes.

I'm walking you through the mindset shift that changed everything for me, the surprising reason most women's glutes aren't even "turned...

If you've ever felt like YOU'RE the reason every diet has failed...this is for you. 

I don't actually think that's true. I think you're stuck in one of four patterns, and I want to help you figure out which one.

I'm hosting a free live training, 4 Fat Loss Mistakes Moms Make, on Tuesday, September 29th at 11 AM Central. I'll walk you through all four patterns, help you figure out which one is yours, and give you the plan to finally break the cycle. 

I'm a Registered Dietitian, certified personal trainer, and mom of...

Ever feel like you're drowning in fitness advice? Fasted cardio, heavy lifting, seed oils, meal timing... everyone's got an opinion on the "right" way to lose weight, and it's exhausting trying to sort through it all.

In this episode, I'm sharing a personal story about a floor renovation (yes, really) that taught me something huge about why so many moms stay stuck in analysis paralysis instead of making progress toward their fat loss goals.

We're talking about the difference between the boring basics and the "optimal" stuff, and why chasing perfection with strength training, meal...

If you've ever downloaded a macro tracking app, stared at the protein number, and thought "okay but what am I actually supposed to do with this," this episode is for you.

I get asked about protein intake for women almost every single day in my DMs and with my clients, and honestly, there's a lot of conflicting advice out there. Some people are telling you to eat 200 grams a day. Others are saying protein doesn't even matter that much. So who's right?

In this episode, I'm breaking down how I actually help my clients figure...

Is being good on your diet all week actually working against your goals?

For years, I lived by a rule that felt totally logical: be strict Monday through Friday, then loosen up on the weekends. Eat clean, skip the carbs, say no to everything fun... and then somehow "make up for it" by Saturday.

Sound familiar?

I want to tell you something I don't talk about very often: I struggled with this exact pattern for years. Years. And no matter how disciplined I was during the week, the weekends always seemed to undo...

Feeling intimidated every time you walk into the weight section of your gym? You are not alone, and today I'm getting real about why so many women feel this way.

As a registered dietitian, certified personal trainer, and mom of five, I hear this from my clients all the time. One recently told me she felt so intimidated that she just walked around the weight room without touching a single piece of equipment. I get it completely, because I used to feel exactly the same way. There was a time I felt like I had to apologize...

Is dinner sneaking up on you again... tonight? And tomorrow? And basically every night this week?

If you've ever stood in the grocery store at 5pm with no plan, no idea what to make, and your blood sugar making all your decisions for you, this episode is for you. I'm sharing why so many of us moms are stuck in reactive mode when it comes to dinner, and why that's honestly not our fault (spoiler: nobody taught us this).

I'm also getting personal about my own before and after with meal planning: what dinner looked...

Have you ever scrolled through Instagram and seen a fitness "expert" confidently telling you that everything you thought you knew about lifting weights is wrong? Yeah, me too. And it happens constantly.

As a registered dietitian and certified personal trainer (and mom of five, so you know I don't have time to waste), I see this play out over and over with the moms I work with. We are drowning in fitness information overload. Podcasts, newsletters, freebies, conflicting opinions on seed oils, cardio, protein, mouth taping... you name it, someone on the internet has a strong opinion...

Are you tracking your macros perfectly and still not seeing the scale move? Tracking can be such a chore and not seeing a result from all the effort is just plain annoying.

In this episode of Effective Weight Loss for Moms, I'm breaking down 4 of the biggest reasons macro tracking can feel like it's just not working, even when you are doing everything "right." I share the mistake I made myself for years (yes, even as a dietitian) and why so many women don't even realize it's happening to them.

We'll talk about why that...

Do you ever feel guilty for working out? Like you should be with your kids instead, but here you are dropping them off at the gym childcare or letting them watch a show while you get your workout in?

I hear this from moms all the time, and for years I felt it too. Not as a clear thought, more like this quiet feeling that taking time for myself meant I was doing something wrong. That prioritizing your health as a mom somehow made me selfish.

In this episode, I'm digging into where that feeling...

We had just gotten back from a month away, and I walked straight into one of the heaviest work weeks I've had in a while. Kids home for summer, my husband and I tag teaming the chaos, and somewhere in the middle of it all, I found a nighttime routine that felt like it was working... at first.

Until one morning I woke up exhausted, stepped on the scale, and just knew. Something had slipped.

If you've ever had a season where life got busy and your good habits quietly unraveled without you even noticing...

So, you've decided it's finally time to start strength training but keep getting stuck before you even walk into the gym. Now what?

I see it all the time with the moms I work with. You know all the benefits. You know it's good for your metabolism, your bones, your hormones. You're done with the workout classes and the endless cardio that isn't getting you anywhere. But then you actually think about starting, and suddenly you've got a hundred questions running through your head. Home or gym? What weights? What exercises? How many days a week?

Do you ever feel like you're doing everything right all day long... and then the second the kids go to bed, it's like a switch flips? You find yourself standing in front of the freezer, digging through the pantry, eating things you swore you weren't going to touch?

I used to think something was wrong with me. I thought I just didn't have enough self-control, discipline, or willpower. I'd tell myself, "Tomorrow I'll do better," and then the exact same thing would happen again the next night.

If nighttime cravings have been running your life...

Be honest with me for a second. How many times have you started a new workout plan, a new diet, a new "this time I'm really going to stick with it" plan, only to find yourself right back where you started a few weeks later?

I've been there too. And for a long time, I thought something was wrong with me. Turns out, that's not the real problem at all.

In this episode, I'm digging into the real reason so many of us struggle to stick with the healthy changes we so desperately want to...

Maycember. If that word just gave you a little anxiety spike, you already know exactly what I'm talking about.

Every year it's the same story. Teacher appreciation gifts, class parties, spring concerts, pajama days... and somewhere in the middle of it all, your healthy habits quietly slip away without you even noticing.

Then July rolls around and you tell yourself the same thing you tell yourself every summer: "I'll get back on track when school starts."

Sound familiar?

Here's the thing. That mindset, the one where you wait for the "perfect"...

Hey friend, can we talk about procrastination for a second?

I don't mean the "I'll clean my closet later" kind. I mean the deeper stuff, the "I keep telling myself I'll start eating better, I'll start working out, I'll get serious about this... eventually" kind. If that sounds painfully familiar, this episode is for you.

I've been sitting with this topic a lot lately, partly because of some health stuff I've been navigating personally, and partly because I hear this same story from so many women I work with. We know what we're supposed to...

You guys, summer is running me over, anyone else? Kids are home, my schedule is a mess, and if you're anything like me, keeping up with your health goals feels like just one more thing on an already overflowing plate.

But here's what I've realized this season: the moms who actually keep their results long term aren't the ones white knuckling it through some extreme plan. They're the ones who've built a sustainable weight loss routine for moms that can flex when life gets full, not one that falls apart the second things get hard.

...

You've been eating less. Doing more cardio. Cutting things out. And you're still not getting that toned look you've been working so hard for.

Sound familiar?

In this episode, I'm breaking down the real reason so many women hit a wall when it comes to muscle building for women, and why the "eat less, move more" approach might actually be working against you.

I'm sharing a simple analogy that completely changed how I think about what's happening inside your body every single day, whether you're building or breaking down, and why that battle...

I know you've got the podcast on right now, maybe in the car, maybe washing dishes, maybe folding laundry way later than you meant to be up. And if you're anything like the moms I work with, you've already learned a lot. Protein, progressive overload, strength training for moms, all of it. You've read the blogs. You've grabbed the free guides. You've genuinely done the research.

So why does it still feel like nothing has changed?

In this episode I'm getting really honest about a pattern I see over and over with the women I...

Okay, be honest with me for a second. How many times have you jumped into a new program, all fired up, only to fizzle out three weeks later and feel worse than when you started?

I've worked with a lot of moms at this point, and here's what I've learned: not everyone who wants to lose fat is actually ready to lose fat. And that's not a bad thing to admit. It's actually the first step toward real, lasting change.

In this episode, I'm pulling back the curtain on something most coaches won't tell you...

You have probably never connected the state of your kitchen to the number on the scale. But what if they are more connected than you think?

In this episode I am sitting down with Tracy for a conversation that honestly stopped me in my tracks. We are not talking about meal plans or macro targets today. We are talking about your environment and the health impact of a cluttered kitchen on your ability to actually follow through on the things you already know you should be doing.

Because here is the thing. You know what...

Let's be honest. Lunch is the most skipped, scrounged, and forgettable meal of the day for most moms. You know you should eat something real. But by the time noon hits, you are already starving and whatever is closest wins.

That is not a willpower problem. That is a planning problem. And in this episode, we are fixing it.

I am sharing five high protein lunches for moms that I actually rotate through in my own house. We are talking 20 to 30 grams of protein, real ingredients, and meals that take less than ten minutes to...

If you've been showing up to every workout, staying consistent, and doing everything "right," but your body still looks the same... this episode is for you.

I'm taking you back to 2018, sweating it out in the corner of my gym, hiding in the squat rack farthest from anyone who looked like they knew what they were doing. I thought I understood strength training for beginners. I was consistent. I was showing up. So why wasn't anything changing?

Turns out, there was one piece of the puzzle I was missing completely, something that almost nobody talks...

Ever download one of those free meal plans from an influencer with the perfect kitchen, feel hopeful for about five seconds, and then... nothing? Either it's a spreadsheet so massive you close the tab immediately, or it's so bland and so specific to what one person eats that your family wouldn't touch it with a ten-foot pole.

In this episode, I'm talking about meal planning for moms and why someone else's plan, even a really good one, probably won't work for your family the way it worked for theirs. I'm sharing the real reason most meal plans...

Have you ever wondered why one trip, one bad week, or one schedule disruption can throw you off track for an entire month? You start strong, you're feeling great, and then... life happens. Suddenly you're back at square one, wondering what's wrong with you.

Here's a little secret: nothing is wrong with you.

In this episode, I'm sharing a story about a client who recently traveled out of the country, completely out of her routine, and bounced back in days instead of weeks. I asked her what was different this time, and her answer surprised...

She was doing all the right things and was STILL gaining weight. Exercising, counting macros, all the things.

And still no weight loss. 

Today on the podcast I'm welcoming Molly McNamee, a fitness and hormone coach. In this episode we are learning all about how stress can totally sabotage your weight loss, and simple things you can do about it. 

Connect with Molly: 

Instagram

Molly's free gift 

Okay, so real talk. I used to be the person who would get to dinner, open my logging app, and realize I had not tracked a single thing all day. Not breakfast, not lunch, not even that snack I definitely ate at 3pm. I would just close the app and tell myself I would do better tomorrow. And then tomorrow would come and the same thing would happen all over again.

Macro tracking does not have to feel that way. I am a registered dietitian, a certified personal trainer, and a mom of five, and I have...