Best Rachel DeSonier Podcasts (2024)

1
41| Can't I just use bodyweight exercises to gain muscle? 18:57

2d ago18:57

18:57

This is a juicy episode where I answer the question: Can't I just use bodyweight exercises to gain muscle? It's a great question! Listen now to find out why you may or may not want to use bodyweight training for muscle gain. Enjoy! -Rachel https://www.effectivefitnessforwomen.com/By Rachel DeSonier

1
40| My Favorite Go-To Supplements to Support my Fat Loss and Muscle Gain Goals 17:47

4d ago17:47

17:47

Supplements can be so confusing! I'm doing the hard work for you today and sharing exactly what I take to support my fat loss and muscle gain goals. In this episode I'm sharing what I take and which brands I love. I hope this is helpful to you! -Rachel Want a no-nonsense, practical approach to weight loss? Then you need to work with me. Click this …

1
39| Don't Have Time For A Healthy Lifestyle? How A Mom Of 6 Manages It 30:14

9d ago30:14

30:14

Today's episode is going to be a personal one. One of the foundational pieces of my fat loss and weight loss success has been my ability to structure my life to support my goals. Today I'm sharing 4 things I do to help support my fat loss and muscle gain goals, and a behind-the-scenes look into a typical day for me with 6 kids. I hope this encourag…

1
38| Help! I Crave Sweets And It's Derailing My Fat Loss 21:44

11d ago21:44

21:44

Sweet cravings can be soooo hard to deal with. In this episode I give you 3 simple steps for handling sweet cravings so you can have a plan when they hit. Cravings don't have to derail your weight loss or fat loss efforts! I hope you enjoy this! -Rachel Next Steps: https://www.effectivefitnessforwomen.com/work-with-me…

1
37| Grow That Booty! 5 Practical Tips for Glute Growth 26:36

16d ago26:36

26:36

This episode is all about how to grow your booty! We talk about why strengthening and growing your glutes is important health-wise, and also 5 practical strategies to help you grow your glutes. Enjoy! -Rachel Show Notes: https://www.effectivefitnessforwomen.com/work-with-me Sumo deadlift form video: https://www.google.com/search?q=sumo+deadlift+for…

1
36| Why Strength Training For Fat Loss Won't Make You Look Bulky 19:15

18d ago19:15

19:15

One of the things I commonly hear from women is that they are scared to strength train because they don't want to look "bulky". Are you worried about that too? Listen to this episode where I share why strength training for fat loss WON'T make you look bulky. Enjoy! -Rachel Next Steps: https://www.effectivefitnessforwomen.com/work-with-me https://ww…

1
35| Losing 10 Pounds Of Fat In 3 Months With Sustainable Habits: Client Success Story 26:16

23d ago26:16

26:16

You are going to love this open and honest interview I did with one of my AMAZING coaching clients, Neisha. We discuss how she was able to lose 10 lbs of fat in 3 months and how she is confident she will be able to continue on her fat loss journey because the changes we made will work with her life long-term. Listen now to see how she did it! -Rach…

1
34| What's the deal with Macros? Can they help you gain muscle or lose weight? 12:53

25d ago12:53

12:53

Today's episode is all about macros: What are they? How do you track them? Can they help you with weight loss, fat loss, or muscle gain? Listen now to find how tracking macros may or may not work for you. Hope you enjoy! -Rachel Show notes: https://www.effectivefitnessforwomen.com/ https://www.myfitnesspal.com/…

1
33| 3 steps to break the cycle of emotional eating 18:58

1M ago18:58

18:58

When I broke up with my high-school boyfriend, the first thing I did was go home and eat a box of Girl Scout cookies🫣 Been there? Emotional eating can really hinder fat loss, so this is a super practical episode all about how to break the cycle of eating in response to our feelings. I hope this encourages you! -Rachel https://www.effectivefitnessfo…

1
32| Scared of getting hurt? 9 ways to avoid injury while strength training for fat loss 20:36

1M ago20:36

20:36

Are you afraid that if you strength train, you are going to get hurt? It's a valid concern! This episode will give you 9 practical ways to avoid injury while you are strength training for fat loss. -Rachel https://www.effectivefitnessforwomen.com/By Rachel DeSonier

1
The TMI Episode: How To Stop Peeing Your Pants! Interview With Dr. Kristin Johnson 30:57

1M ago30:57

30:57

Today we are going there on the podcast! Listen to this interview with Dr. Kristin Johnson of the Stop Peeing Your Pants Podcast. Dr. Johnson is a pelvic floor physical therapist and we talk alllll things TMI today. If you have ever struggled with urinary incontinence (and soo many of us moms have!) then this interview will be so helpful! -Rachel H…

1
31| How to get started strength training for fat loss when you're totally new 19:23

1M ago19:23

19:23

Have you been wanting to get stronger and lose weight? Wanting to shed some fat and gain some muscle, but been unsure about where to start? Look no further! This episode is all about how to get started strength training as a beginner. -RachelBy Rachel DeSonier

1
30| Major on the Majors: Why simple gets results 15:38

1M ago15:38

15:38

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 …

1
29| Recovery Weeks: Why resting helps you gain muscle 14:51

2M ago14:51

14:51

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 is 2. Why they are important for progress 3. How often to do a recovery week 4. Two recovery week plans I hope that this helps you! -Rachel If you need more help, book a discovery call with…

1
28| Are you sabotaging your muscle growth? Protein timing for muscle gain 16:25

2M ago16:25

16:25

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…

1
27| Live Coaching: Celebrating healthy behaviors over quick results for life-long change 13:57

2M ago13:57

13:57

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 wo…

1
26| One Muscle Gain Tip You Probably Haven't Used 21:26

2M ago21:26

21:26

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 …

1
25| Calorie Tracking for Fat Loss: Part 2. How to track right so it gets you results 20:34

2M ago20:34

20:34

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 -Rachel Show notes: https://www.myfitness…

1
24| Calorie Tracking for Fat Loss: Part 1. Three reasons to track your calories (and one reason why NOT to) 14:06

2M ago14:06

14:06

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 -Rachel Show notes: https://www.myfitness…

1
23| The sneaky habit that is literally inhibiting your fat loss 18:22

2M ago18:22

18:22

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-loss https://www.ncbi.nlm.nih.gov/books/NBK537038/#:~:t…

1
22| Fat Loss Stalled? How to deal with weight loss plateaus 17:13

2M ago17:13

17:13

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! -Rachel https://www.effectivefitnessforwomen.com/work-with-meBy Rachel DeSonier

1
21 | How hard should you push yourself in the gym? Know how far is too far in your strength training workout 15:51

3M ago15:51

15:51

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 muc…

1
20| LIVE COACHING: Setting Effective Goals for Fat Loss & Muscle Gain 17:51

3M ago17:51

17:51

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…

1
19| How to tell if you are losing fat and not muscle 15:53

3M ago15:53

15:53

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 ho…

1
18| Need Motivation? 3 Strategies to motivate you to get to the gym when you DON'T want to go 13:43

3M ago13:43

13:43

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…

1
17| Recipe Roundup: 5 High Protein Dinners for the Fat Loss Season 14:12

3M ago14:12

14:12

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! -Rachel Show Notes:…

1
BONUS EPISODE: Beginner Fat Loss & Strength Training Live Coaching Session 27:29

3M ago27:29

27:29

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/By Rachel DeSonier

1
16| 3 Time Management Hacks to Make Your Workouts Shorter 13:48

3M ago13:48

13:48

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 h…

1
15 | You're an Athlete. Yes, YOU! 11:16

3M ago11:16

11:16

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 questi…

1
14| How Often Should I Weigh Myself? 13:56

4M ago13:56

13:56

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 in…

1
13| Nutrition for Muscle Gain (Part 2) Practical Strategies to Gain Muscle 14:57

4M ago14:57

14:57

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…

1
12| Nutrition for Muscle Gain (Part 1) 9:49

4M ago9:49

9:49

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 mu…

1
11| The bodybuilding principle that changed my body the most 12:44

4M ago12:44

12:44

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 y…

1
Bonus Episode: Meal Planning 101:My 4 Step Meal Planning Method 17:19

5M ago17:19

17:19

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 …

1
10| Why Chaos in your Home is Ruining Your Fitness Goals 15:48

5M ago15:48

15:48

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 fo…

1
FREE Coaching Program Giveaway Contest 3:29

5M ago3:29

3:29

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 revi…

1
9| Nutrition for Fat Loss Series (Part 3): Six Habits that are Sabotaging Your Fat Loss Efforts 18:28

5M ago18:28

18:28

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 thes…

1
BONUS Episode: My Top 5 High Protein Snacks 9:53

5M ago9:53

9:53

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!…

1
8| Nutrition for Fat Loss (Part 2): Two Approaches to Lose Fat with Strength Training 16:41

5M ago16:41

16:41

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 …

1
7| Nutrition for Fat Loss: Part 1 11:47

5M ago11:47

11:47

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 …

1
6| Five Step Strength training routine for Beginners 17:47

6M ago17:47

17:47

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 starte…

1
5| 6 Critical Steps To Make Your Fitness Goals Successful 16:15

6M ago16:15

16:15

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 …

1
1| Effective Fitness for Women 10:44

6M ago10:44

10:44

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 weightl…

1
2| Three Steps to Overcoming Fear of the Weight Room 9:38

6M ago9:38

9:38

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! -Rachel Show No…

1
3| New to Weightlifting? Start Here. 8:16

6M ago8:16

8:16

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…

1
4| The #1 Thing You Can Do To Get Results in the Gym 11:59

6M ago11:59

11:59

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=1 Strong App fo…

Podcasts Worth a Listen

Rachel DeSonier Podcasts

Podcasts Worth a Listen

Quick Reference Guide