最佳Workout Routine播客 (2025)

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92| If I Was Your Trainer, This Is What I'd Tell You: Making Your Workout Routine a Habit as a Busy Mom 14:53

8d ago14:53

14:53

New to strength training, or just want a consistent workout routine to help you lose weight? This episode is for you, my friend. I'm giving you the steps you need to get started strength training for weight loss and fat loss, and how to actually make it a habit in your life. Enjoy! -Rachel Next Steps: Join the FREE community of moms who strength tr…

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24 | Creatine for Women: Benefits, Safety & Should You Take It Postpartum? 23:09

1d ago23:09

23:09

Hey, momma! Welcome back to Strong & Nourished Momma! Today, we’re diving into a supplement that’s often misunderstood but could be a game-changer for postpartum moms—creatine. Maybe you’ve heard it’s just for bodybuilders or that it causes bloating and water retention. But what if I told you creatine could actually help with postpartum energy, str…

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94| Busy Mom Meal Hacks: Quick & Healthy Recipes to Fuel Fat Loss & Strength Gains 25:18

1d ago25:18

25:18

Hey Mama! I see you—juggling all the things and trying to eat healthy without spending hours in the kitchen. In this episode, I’m sharing my favorite quick and easy meal hacks to help you fuel your workouts, build strength, and lose fat. We’ll chat about common healthy eating pitfalls, simple meal planning tricks, and my go-to high-protein meals an…

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23 | Healthy Eating Made Simple: 3 Easy Steps for Busy Moms to Eat Well Without Overwhelm 17:07

3d ago17:07

17:07

Does eating healthy feel overwhelming? Between a busy schedule, decision fatigue, and the pressure to eat "perfectly," many moms struggle to make healthy eating fit their lifestyle. In this episode, we’re breaking it all down and making it SIMPLE. You’ll learn why healthy eating doesn’t have to be complicated and three practical steps you can take …

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93| From Cycle Of Defeat To Consistent Progress: How Elisa Lost 14 Pounds and 4 inches Off Her Waist...And Counting! 33:34

3d ago33:34

33:34

You're going to love today's podcast episode-an interview with one of my lovely clients. She shares in depth about how she managed to break the cycle of dieting/exercising and then giving up, and how she's been able to create consistent habits that have helped her move towards her goals. You're going to love this one, so listen now! -Rachel Want re…

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22 | 5 Must-Have Nutrients for Healing & Energy Postpartum 17:13

10d ago17:13

17:13

Many moms struggle with feeling depleted, overwhelmed, and fatigued postpartum, and nutrient deficiencies could be a hidden reason why. We’re diving into the five essential nutrients every postpartum mom needs to fuel her recovery, support healing, and boost energy. From improving mood to rebuilding your body after birth, these nutrients play a cri…

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91| Stress Less & Lose Weight: 3 Reasons a Strength Training Workout Routine Can Help 23:11

10d ago23:11

23:11

Stress and anxiety seem to be a constant companion to us moms these days, who can relate? In this episode, I'm getting personal and sharing about a time where my workout routine (and Jesus) got me through one of the most difficult seasons of my life, and reasons why strength training can help you lose weight and manage your stress too. Enjoy! -Rach…

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Ep 90| Is This Unhealthy Eating Habit Sabotaging Your Weight Loss Efforts? 15:42

15d ago15:42

15:42

Hey Mamma! I know the struggle—Monday through Friday, you’ve got your meals dialed in, but once the weekend hits, all that structure seems to disappear. Before you know it, you're off track and feeling frustrated (and extra fluffy) by Sunday night. Sound familiar? In this episode, we're diving into how to maintain consistency in your eating habits …

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21 | Postpartum Wellness, Weight Loss & Breastfeeding with Denise Gonzales 58:23

17d ago58:23

58:23

I’m joined by Denise Gonzales, a yoga instructor, entrepreneur, and mom of three, to talk about the realities of postpartum recovery. We dive into her personal journey navigating postpartum after each baby, how yoga played a role in healing her body, and what she’s learned about movement, weight loss, and breastfeeding along the way. Denise shares …

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89| Meal Planning For Weight Loss Made Simple for Busy Moms 17:13

17d ago17:13

17:13

Meal Planning for Weight Loss Made Simple for Busy Moms Struggling to balance healthy eating with a busy schedule? I've been there! Today I'm diving into one of the biggest weight loss challenges— navigating nutrition in today’s food environment—so you can see real results without restrictive diets. Learn how to prioritize your health without guilt…

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88| Strength Training For Busy Moms: How To Find Motivation When You're Just Too Tired 19:45

22d ago19:45

19:45

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 reac…

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20 | What is Diastasis Recti? The Basics Every Mom Needs To Know 18:09

24d ago18:09

18:09

In this episode, we’re diving into a topic that so many moms face but don’t always know much about—diastasis recti (diastasis rectus abdominis = DRA). You’ve probably heard the term before, but what exactly is it, and why does it matter for your recovery and overall health? Whether you’ve just had a baby or it’s been a few years, this episode will …

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87 | Frustrated By The Scale? Instead Of Weighing, Try These Other Methods Of Measuring Progress 18:42

24d ago18:42

18:42

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 roller…

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Become a Strong & Nourished Momma! Welcome to the Podcast! 2:03

25d ago2:03

2:03

Are you a postpartum mom struggling to feel like yourself again? Exhausted, overwhelmed, and wondering how to nourish your body while caring for your baby? Not sure how to rebuild strength, heal your core, or fuel your body for more energy? Wishing you could prioritize your health without the stress of rigid diets or exhausting workouts? I see you,…

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19 | 4 Quick & Healthy Weeknight Dinners for Busy Moms 19:17

1M ago19:17

19:17

Today, we’re diving into a topic every mom can relate to—quick and easy weeknight dinners! When life gets chaotic, it’s easy to fall into the trap of grabbing takeout or relying on convenience foods that may not leave you or your family feeling your best. But the good news is, with a little planning and a few simple recipes, you can have nourishing…

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86| Why You Can't Seem To Eat Enough Protein As a Busy Mom 14:02

1M ago14:02

14:02

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 b…

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18 | Start Strong Challenge Week 4: Finding Balance & Sustainability in Your Wellness Journey 26:43

1M ago26:43

26:43

In the final week of the Start Strong Challenge, we’re focusing on creating habits that last by embracing balance and sustainability. All too often, we dive into new routines with an "all or nothing" mindset, only to burn out or feel defeated when life gets busy. In this episode, I’ll share: Why balance is key to building habits that work for your …

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17 | The Ultimate Pre-Bed Routine + Nutrition Tips for Better Sleep & Less Stress 28:53

1M ago28:53

28:53

Hey Momma! Are you twired?! You’re so tired, but also wired? So when you finally make it to bed, you’re just laying there thinking about all of the things? Has this happened to you?! In this episode of the Strong & Nourished Momma podcast, we are talking about creating the ultimate pre-bed routine to help you go to sleep and stay asleep so that you…

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85| Use Habit Stacking To Make Time For The Gym-With Habit Stacking Coach Jess Przulj 22:40

1M ago22:40

22:40

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 t…

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16 | Start Strong Challenge Week 3: Move with Purpose - Motivation & Quick Routines for Busy Moms 21:39

1M ago21:39

21:39

Do you struggle to find the motivation to exercise?! Welcome to another episode of the Strong and Nourished Momma podcast! This week, we're diving into one of the most important—and often challenging—aspects of self-care for busy moms: movement. We’re not just talking about any movement, but purposeful, intentional movement that fits seamlessly int…

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Strong Moms Bootcamp Day 2 Replay!! 26:53

1M ago26:53

26:53

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 th…

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Strong Moms Bootcamp Day 1 Replay!! 30:27

1M ago30:27

30:27

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 P…

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15 | 6 Key Things You Need to Know to Keep Your Milk Supply Strong as a Breastfeeding Mom 25:26

2M ago25:26

25:26

Have you ever wondered how to keep your milk supply up to not only feed your little one, but to start storing some milk, too?! Today we are talking about 6 things you need to know to keep your milk supply strong as a breastfeeding Momma! I breastfed for 13 and a half months, so I know the struggles of breastfeeding and the constant worry of trying …

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84| Safe Strength Training: 2 Truths About Weight Lifting And Injury 17:48

2M ago17:48

17:48

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…

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14 | Start Strong Challenge Week 2: B=MAP Formula + 4 Laws of Behavior Change to Stay Nourished & Energized 29:05

2M ago29:05

29:05

Welcome to Week 2 of the Start Strong Challenge where we are creating healthy habits that last! This week is all about taking steps to nourish your body and mind, so you have the energy you need to tackle your busy days as a mom while feeling strong and healthy! In this episode, we dive into B=MAP and how you can use this formula alongside the 4 La…

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Ready To REALLY Make Lifestyle Change? 1:05

2M ago1:05

1:05

Learn how to create that healthy lifestyle you want. Register for the Strong Moms Bootcamp HERE!由Rachel DeSonier | Registered Dietitian, Certified Personal Trainer, Fat Loss Coach, Mom of 5

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13 | High Protein Breakfast Ideas to Kickstart Your Day & Boost Your Energy Without a Sugar Crash 18:42

2M ago18:42

18:42

Are you tired of feeling sluggish after breakfast, or craving sugary snacks just hours after you eat? In today’s episode of Strong & Nourished Momma, we’re diving into why a high-protein breakfast is a game-changer for busy moms looking to maintain steady energy levels throughout the day—without the dreaded sugar crash. Whether you're juggling kids…

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83| Don't Have Time For The Gym? Here's The REAL Problem 18:22

2M ago18:22

18:22

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 valu…

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12 | Start Strong Challenge Week 1: Building the Right Mindset for Habit Change 17:00

2M ago17:00

17:00

I know how hard it is to create healthy habits as a busy mom... and have them actually STICK! So that’s why I’ve put together this FREE 4 week challenge for you to start creating lasting healthy habits right now! Throughout January, I will be releasing additional episodes to help you on this journey. Today we discuss the psychology of habit formati…

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11 | New Year, Same Struggles? How to Set Resolutions & Create Healthy Habits That Actually Stick 24:59

2M ago24:59

24:59

Do you find yourself setting New Year's Resolutions? Do you set these overambitious goals at the beginning of the year only to become overwhelmed and stop these habits altogether by February? Are you looking to get back into a good movement routine to build strength and be a functional mom or start meal planning and prepping to help save time and f…

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82| How To Lose Weight By Setting The Right Goals 14:01

2M ago14:01

14:01

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 beca…

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10 | A Mom's Secret to Feeling Strong and Grounded This Holiday Season 17:31

2M ago17:31

17:31

When the day's craziness hits you from all angles, what do you do? How do you cope? Have you ever thought of practicing gratitude? But how do you practice gratitude when you’re a mom and don’t even have time to go to the bathroom without being interrupted?! Don’t worry, that’s what we will discuss today. In this episode, we will discuss the transfo…

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81| Prioritizing Protein Over Christmas Week: A Simple Plan 13:29

2M ago13:29

13:29

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 pro…

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09 | How to Build a Balanced (& Healthy) Plate to Fuel for Your Busy Day as a Mom 17:30

2M ago17:30

17:30

Have you ever been so busy running around, whether for your kids, going to work, or running errands that you end up skipping meals or grabbing whatever’s convenient?! Let’s fix that today! In this episode, I teach you how to build a balanced plate so that you can fuel your busy day as a working mom! I will share 5 key components of a balanced plate…

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80| Struggling With Consistency Over The Holidays? One Key Skill You May Be Missing 15:26

2M ago15:26

15:26

Staying consistent with eating healthy and strength training can be HARD...basically the entire month of December! In today's episode, I'm sharing a key skill that is critical to staying consistent over the holidays. Enjoy! -Rachel Bootcamp Registration HERE Free Facebook Community由Rachel DeSonier | Registered Dietitian, Certified Personal Trainer, Fat Loss Coach, Mom of 5

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08 | The Joy of Movement & How to Establish an Exercise Routine That You Love as a Busy Mom 23:52

3M ago23:52

23:52

Are you tired of dreading your workouts or feeling like exercise is just another chore on your to-do list? In this episode of Strong & Nourished Momma, we’re flipping the script on fitness and talking all about finding joy in movement. Discover why loving the way you move is the key to creating a sustainable routine, how to explore different activi…

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79| 3 Strategies To Stay Motivated To Strength Train Over The Holidays 14:23

3M ago14:23

14:23

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…

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07 | Part 2: Constipation Awareness Month: The Power of Prebiotics and Probiotics 20:10

3M ago20:10

20:10

December is Constipation Awareness Month and we are back with Part 2! In this episode, we explore how prebiotics and probiotics can support regularity and overall gut health. Learn what they are, why they matter, and how to easily incorporate them into your routine to keep your digestion on track this December (and beyond!). If you haven’t listened…

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06 | Part 1: Constipation Awareness Month: 5 Simple Ways to Get Things Moving This December 31:28

3M ago31:28

31:28

December is Constipation Awareness Month! And we are starting off the month with a 2-part series to give constipation the attention it deserves! In this episode (part 1), we will tackle constipation head-on and I’ll share five simple and effective strategies you can incorporate into your daily routine to support better motility and overall gut heal…

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78| Growing Muscle 101: The Step-By-Step Tutorial To Get Results By Strength Training 16:36

3M ago16:36

16:36

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 us…

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05 | BONUS Black Friday Sales! 15:14

3M ago15:14

15:14

Black Friday Sales are in FULL SWING!! In this episode, I am sharing my Black Friday Sales with you, along with my affiliate Black Friday Sales! Use this to get something for yourself, a gift to someone you care about, or BOTH!! Don’t forget that your health matters and it’s okay to put yourself first, Momma! I am offering 20% off ALL of my service…

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04 | Does It Really Take 21 Days To Make Or Break A Habit? How To Create Habits That Last 34:05

3M ago34:05

34:05

Are you trying to build a healthy habit but struggling to make it stick? You’ve probably heard that it only takes 21 days to form a new habit, but is that really true? In this episode, I dive deep into the science behind habit formation and reveal why the day-day rule might be a myth. I’ll explore what research really says about how long it takes t…

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77| 5 Ways To Eat Strategically This Thanksgiving And Not Derail Your Goals To Lose Weight 15:18

3M ago15:18

15:18

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. Bu…

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03 | The Foundations of Postpartum Wellness to Help New & Seasoned Moms Thrive in the Fourth Trimester 27:57

3M ago27:57

27:57

Did you know that the first three months postpartum are known as the 4th Trimester?! The trimester where energy (calorie) and nutrient needs increase to help with tissue repair/healing, mental and physical energy and milk production! This is not the time to cut calories and start exercising. However, you can start to do some things to support your …

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76| Dreaming Of Weight Loss? Why More Cardio Isn't The Answer And What To Do Instead 13:30

3M ago13:30

13:30

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 a…

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02 | Why Meal Planning & Prepping is a Must for Busy Moms + 3 Things You Need to do to Get Started 17:53

4M ago17:53

17:53

Do you currently plan or prep your meals?! As a busy mom (or literally anyone), it. is. a. must!! I seriously think meal planning and prepping saves our sanity as moms, haha! In this episode, I will explain what meal planning is and how to use your plan to prepare meals for the busy week ahead. Don’t worry! You do not need the ‘perfect’ plan, becau…

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01 | My Journey to Becoming a Strong & Nourished Momma and How I can Help You Do The Same 25:52

4M ago25:52

25:52

In this very first episode, I am excited to share my personal journey to becoming a "Strong & Nourished Momma!" From how my passion in nutrition and wellness started, to now helping clients and mommas like you prioritize your health, redefine your wellness goals and ultimately, how to become a more energized, balanced mom. In my approach to health …

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75| Struggling To Eat Enough Protein? 3 Ways To Eat More Protein As A Busy Mom 17:36

4M ago17:36

17:36

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…

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74| Core Confidence: How to Rebuild Your Strength After Baby with expert Dr. Jena Bradley 20:02

4M ago20:02

20:02

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…

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I Finally Did It!!! 1:15

4M ago1:15

1:15

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 als…

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