최고 Workout Routine 팟캐스트 (2025)

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3 | The #1 Reason Your Workout Routine Isn't Sticking As A SAHM (& How To Fix It!) 19:56

18d ago19:56

19:56

Have you ever gotten excited about starting a new workout routine, only to fall off the wagon only a couple days in? Are you tired of feeling like you are always starting over? In today’s episode, I am going to share with you why you can’t stick to your routine and what to do instead. You are going to hear that LESS is MORE when it comes to busy se…

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180| The Gift Your Are Giving Your Kids (Even When You Don't See It) 17:31

4d ago17:31

17:31

It's Christmas Eve, and guess what? One of the most valuable gifts you're giving your kids this Christmas has nothing to do with what's under the tree. Let me explain: This fall didn't go as planned for me. Kid struggles, going into perimenopause early, and my fat loss goals? They didn't happen. I had to make the hard choice to take a break from we…

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5 | Body Image Struggles? Biblical Encouragement From The Christmas Story For SAHM's 14:36

4d ago14:36

14:36

Do you ever find yourself thinking something negative about your body, only to fall into a shame spiral that leaves you feeling drained and exhausted? Ever wonder how those thoughts manifest in your habits? In today's episode, I am going to share the ROOT of those negative body thoughts, how they lead to destructive habits, and what God wants you t…

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79 | Why You Feel So Stressed & Overwhelmed as a Mom And How to Calm Your Nervous System 27:30

5d ago27:30

27:30

Feeling constantly on edge, exhausted, or overwhelmed as a mom isn’t a personal failure — it’s a nervous system response. In this episode, we’re breaking down why so many moms feel stuck in survival mode and what actually helps calm the nervous system so you can feel more grounded, energized, and present again. Before we dive in, I’m inviting you t…

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179| 5 Strength Training Exercises You Can Do While Your Kids Are Home 15:09

6d ago15:09

15:09

I don't have time to work out with the kids home" is the #1 excuse I hear from moms—but what if I told you that's actually the PERFECT time to strength train? In this episode, I share 5 foundational strength training exercises that require minimal equipment, can be done in small spaces, and fit into the chaos of real mom life. If you're a busy mom …

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178| 5 Signs You're Ready For A Structured Fat Loss Program (And What To Do If You're Not) 27:58

11d ago27:58

27:58

Are you actually ready for a fat loss program, or are you setting yourself up for another failed weight loss attempt? In this episode, I break down the 5 critical signs that indicate you're truly ready to commit to a structured fat loss program—and what to do if you're not quite there yet. Most moms jump into weight loss programs when they're motiv…

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4 | 3 Meal Prep Ideas To Beat Holiday Sugar Cravings As A SAHM 13:41

11d ago13:41

13:41

It's the holidays...the season of all those specialty treats... so delicious, so nostalgic... but also leaving you feeling bloated and *possibly* out of control. If you can't stop going back to the dessert table again and again, this episode is for you. You'll learn 3 practical ways to structure your meals, so that you feel your best and have the a…

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78 | Quick Workouts That Actually Work: Simple Strength Routines for Busy Moms 27:16

12d ago27:16

27:16

Join my FREE Workshop in January! Start Strong: The Mom’s Core, Strength & Energy Workshop Before you start a new routine in 2026, learn what your body actually needs to heal, get strong, and feel like yourself again. Save your spot today at www.wellnessbyval.com/workshop Finding time to work out as a mom can feel IMPOSSIBLE! But what if I told you…

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177| 3 Protein Hacks That Make Hitting Your Protein Goals Effortless 19:46

13d ago19:46

19:46

Most of us know we need to be eating enough protein, especially if we want to lose weight. But the thing we struggle with is how to actually make that happen without eating steak everynight and chugging protein shakes all day. Today's episode will give you 3 ways to help you get there. I hope you enjoy! -Rachel Next steps: Download my 100 Gram Prot…

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176| Creating The Health Routines You Want For The New Year In 3 Simple Steps 19:17

18d ago19:17

19:17

It's still December, and YES, I'm talking about creating new healthy routines. You know why? Because I believe it's important to actually think about what you want to create before jumping in (at the New Year) and trying to do "all the things". At the end of this episode you will have a clear plan of what you need to focus on (that you can actually…

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2 | Does God Care About Your Health? Biblical Encouragement for SAHM's 16:46

18d ago16:46

16:46

Have you ever wondered what the Bible says about stewarding your body? Did you know that you can ask for God’s guidance in your health habits? Are you ready to feel confident in the way you eat and move? In today’s episode, I unpack the spiritual side of caring for your body. You are going to learn how your body is a temple of the Holy Spirit, that…

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1 | From Pressure To Peace - 3 Ways God Brought Clarity To My Health Habits As A SAHM 24:06

18d ago24:06

24:06

Have you ever started a new habit that was meant to improve your health, but ended up leaving you more drained and confused? Are you ready to step into more clarity and peace around the way you care for your body? In today's episode, I share my own story about how God delivered me from confusion and discouragement in the way I approached my health …

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77 | Magnesium for Moms: The Secret Mineral for Better Sleep, Less Stress & More Energy 22:28

19d ago22:28

22:28

If you’re a busy mom who feels tired, wired, stressed, or constantly running on empty… this episode is going to feel like a deep breath. In this episode, we’re diving into one of the most underrated, life-changing minerals for moms: magnesium. And when your magnesium is low? You feel it — in your mood, sleep, stress levels, cravings, digestion, and…

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175| Should You Take Creatine? Safety, Muscle Gain & What Women Need to Know 17:55

20d ago17:55

17:55

reatine is one of the most researched supplements out there—but most women still aren't taking it. Why? Usually it's fear of weight gain, bloating, or just not understanding what it actually does.We'll cover the science in simple terms, the real benefits you can expect, how to take it, and whether it's actually safe. If you've been curious about cr…

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174| How to Handle Gym Equipment Hogs (Without Losing Your Workout) 22:09

25d ago22:09

22:09

today I'm talking about gym equipment hogs. If you've ever lifted weights in a gym before, you KNOW what I'm talking about here. Those people who just hang out on equipment forever. Or maybe the gym is just packed and you can't snag your machine no matter how long you wait. Either way, this episode gives you solutions for both situations. From what…

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Health Habits for Christian Moms Trailer 2:20

25d ago2:20

2:20

Do you want to feel like yourself again, but have no idea where to start? Is making time to prioritize yourself a struggle? Are you tired of feeling like exercise is just another to-do on your list? Wondering what it would be like to feel strong and confident in the body God gave you? I am so glad you’re here, mama. I’m Michelle Drake, daughter of …

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76 | How to Enjoy Holiday Treats Without Guilt: Mindful Eating Tips for Postpartum Moms 31:04

26d ago31:04

31:04

CYBER MONDAY SPECIAL — Last Chance! My BIGGEST SALE of the year ends tonight! Get 20% OFF: ✨ The Strong, Nourished & Energized Mom Method — my full 8-week postpartum & mom wellness program ✨ 1:1 Nutrition Coaching Packages ✨ The 6-Week Strength Program on Playbook Use code BF2025 at checkout. Start now or save your spot for the January cohort — you…

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173| From the ER to the Kitchen: How One Doctor Is Changing Kids’ Health-Interview with Dr. Ritu Saluja-Sharma 34:49

27d ago34:49

34:49

Today I’m chatting with Dr. Ritu Saluja-Sharma, a double board-certified ER and Lifestyle Medicine physician who saw firsthand how preventable disease is running rampant and decided to DO something about it. If you have kids and a family and you want to help set your them up with a healthy relationship with food when the whole world seems obsessed …

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172| Can You Enjoy Thanksgiving and NOT Derail Your Weight Loss Goals? 18:17

1M ago18:17

18:17

Does Thanksgiving week mean you automatically have to add 5 lbs to the scale? Nope! This episode breaks down 4 strategies to enjoy all the tasty food of Thanksgiving AND still be able to reach your weight loss goals. Enjoy! -Rachel Next Steps: Want help with weight loss? Book a free discovery call here Ready to get started losing weight and getting…

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75 | The One Thing Every Mom Needs to Focus on This Holiday Season 26:27

1M ago26:27

26:27

🖤 BLACK FRIDAY + CYBER MONDAY SALE 11/24 - 12/1 ~ 20% OFF 🖤 ✨The Strong, Nourished & Energized Mom Method✨ My 8-week signature program that helps you rebuild your core and pelvic floor, restore your energy, balance your hormones, and fuel your body with simple, sustainable nutrition. This is where you learn exactly how to eat for healing, metabolis…

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171| 10 Tips For Staying Active While On Vacation 18:03

1M ago18:03

18:03

It's Thanksgiving week, and often we find ourselves doing a lot more sitting than normal. Routines are off, maybe you are out of town, and next thing you know you are spending most of your day sedentary. That's not good for how you feel, much less if you have a goal to lose weight. Today's episode is about 10 ways you can add movement into your vac…

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170| The Muscle Gain Tip Social Media Influencers Don’t Want You To Know 15:10

1M ago15:10

15:10

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 th…

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74 | Postpartum Workout Tips: How to Begin Strength Training as a Busy Mom 22:02

1M ago22:02

22:02

Strength training postpartum doesn’t have to feel overwhelming, confusing, or reserved for moms who “have more time.” In this episode, we’re breaking down exactly how to rebuild your strength safely, confidently, and realistically — even if you’re juggling a baby, a toddler, a job, or all the things. If you’ve ever wondered where to start with stre…

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169| No, You Aren't Too Old To Get Fit 16:20

1M ago16:20

16:20

This one's for the women who want have the nagging thought in the back of their mind that they are just too old to get in shape. It's too late to gain muscle and get into shape, your brain is telling you. Well, I've got some truth to share today with you-it's not too late! Yes, you may need a different strategy than when you were in your 20's, but …

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168| Live Coaching: Marcia-Foundational Healthy Habits over Extreme Restriction 19:28

2M ago19:28

19:28

Today's episode is a look into what coaching with me is like, with my amazing client Marcia. I want you to particularly pay attention to what's not in the coaching-no shame, no restriction, no pressure. I truly believe that when we go slowly and work on small progress goals we create a lifestyle that we can sustain, and that gets us results long-te…

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73 | Top Podcast Episodes of the Year + A Special Thank You to YOU, Momma 9:51

2M ago9:51

9:51

Today is a special bonus episode — because we are celebrating one whole year together. 🎉 In this episode, I’m sharing the top 5 episodes YOU loved most this year, plus the countries tuning in — and we’re celebrating YOU. Resources & Links: ✨ Become an Insider and get the Weekly Newsletter! Get your FREE Balanced Plate Resource! ✨ Follow Val on Inst…

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72 | Beyond Dieting: Simple Nutrition Shifts to Feel Strong, Nourished & Energized 20:17

2M ago20:17

20:17

Tired of the rules, guilt, and all-or-nothing cycles that come with dieting? In this week’s episode, Val Warner, shares four realistic nutrition shifts every mom can make to feel stronger, more energized, and more confident — without restriction or overwhelm. Most moms don’t need another diet. They need structure without stress — rhythms that make …

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167| My Favorite Squat Variations for a Toned and Strong Lower Body 25:09

2M ago25:09

25:09

Today’s episode is packed with practical tips! I’m sharing my top 5 squat variations that you can add to your workouts starting today. Squats are a functional, full-body movement that build strength, tone your lower body, and support long-term mobility—perfect for busy moms who want to lose fat, get stronger, and feel confident. Whether you’re at t…

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166| Protein 101:Here's Where You Start If You Are A Beginner at Strength Training 18:20

2M ago18:20

18:20

Totally new to strength training and know you need to eat more protein? Today's episode is going to get you started in the right direction. We will talk about good sources of protein, how macros are a little confusing with what is actually a good source of protein, and a starting point for you if you are a complete beginner. My goal for you is to e…

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71 | Still Exhausted Even Years After Having Your Baby? Here’s What Your Sleep, Stress & Hormones Are Telling You 23:39

2M ago23:39

23:39

If you’re still dragging yourself through the day months—or even years—after giving birth, you’re not alone. Postpartum fatigue isn’t just a “new-mom” phase; it’s a sign your body is asking for deeper support. In this episode, Val breaks down the real reasons so many moms stay tired long after the newborn stage and what you can do to finally feel e…

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165| Want To Lose Weight But Have No Plan? Start Here 16:01

2M ago16:01

16:01

Feeling the need to change EVERYTHING all at once, because you feel gross in your body and just want to lose some weight? I've been there for sure. But here's the thing. You need a plan. This episode gives you a simple plan you can start with to build on. No, you won't lose 20 lbs this week (anyone who claims that isn't telling the truth anyway). B…

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164| Don't Want To Feel Disgusting This Halloween? Try These 3 Tips 16:17

2M ago16:17

16:17

Halloween is coming up! No matter if you celebrate or not, you likely are still going to be exposed to an ungodly amount of candy in the next few weeks. Which can definitely impact your weight loss efforts! In this episode, I share 3 tips for having a fun (yes-you can have candy!) and yet balanced Halloween this year. Enjoy! -Rachel Free Facebook C…

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70 | 3 Reasons You’re Not Losing Weight Postpartum (Even If You’re Doing Everything Right) 21:44

2M ago21:44

21:44

Are you eating clean, squeezing in workouts, and still not losing weight postpartum? You’re not alone—and you’re not failing. Postpartum weight loss is different because your hormones, metabolism, stress, and recovery all play a role. In this episode, I break down: Why underfueling actually slows fat loss (and burns muscle instead) Why cardio alone…

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163| Time, Motivation, and Willpower Aren’t the Reason You Struggle To Stay Consistent—This Is 13:01

2M ago13:01

13:01

Do you find yourself saying these things often: "I just don't have time" "I can't stick with anything" "I wish I could just be consistent" Any of these ring a bell for you? If so, you need to listen to this episode. I'm sharing the underlying belief that these statements are just a symptom of. Enjoy! -Rachel Enrollment now open for the Fat Loss For…

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162| [Fixed audio] Metabolism, Hormones, or Just Bad Genes? How To Figure Out What’s Stalling Your Weight Loss 15:12

2M ago15:12

15:12

If you’ve been doing everything right but the scale just won’t move, this episode is for you. I’m breaking down how to figure out what’s really stalling your progress — whether it’s your lifestyle, metabolism, or hormones — and how to find your “limiting reactant” so you can finally move forward. The Fat Loss Formula for Moms Book a Free Discovery …

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69 | The Keystone Habit That Changes Everything: How Fitness Fuels Motherhood with Lindsey Bomgren, CPT 35:14

2M ago35:14

35:14

What if fitness wasn’t just about “getting your body back”—but the keystone habit that fuels your energy, confidence, and everyday mom life? In this episode of the Strong & Nourished Momma Podcast, I sit down with Lindsey Bomgren—mom of four, fitness trainer, and the powerhouse behind Nourish Move Love. Lindsey shares how simple, consistent movemen…

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161| You Were Never Taught How To Be Healthy, But Here's Where To Start 14:41

2M ago14:41

14:41

If living a healthy lifestyle feels hard, it might be because you were never taught how. In this episode, I talk about why health habits can feel so unnatural for moms — and how to start changing that. I’ll show you how to reframe self-care as self-respect, build habits that actually fit your life, and model generational health for your kids. You’r…

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160| Want To Fit Into Your Pre-Pregnancy Jeans? Do This. 20:08

2M ago20:08

20:08

Want to fit into your pre-pregnancy jeans again? Well, I have your answer: stop dieting alone and start building strength! Simple, right?😉 In this episode, I share why strength training beats dieting every single time for busy moms. We’ll cover the science behind fat loss, how to maintain muscle, overcome gym intimidation, and create a simple roadm…

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68 | The Gut-Weight Connection: How Gut Health Impacts Postpartum Fat Loss 33:28

3M ago33:28

33:28

Gut health is everywhere these days—it’s become a total buzzword. But what does it really mean for postpartum moms trying to lose weight, feel less bloated, and boost their energy? In this episode of the Strong & Nourished Momma Podcast, I’m breaking down the real science of gut health, how it impacts postpartum fat loss, and why you don’t need exp…

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159| Why Protein Is a Game-Changer for Weight Loss (and How to Actually Eat Enough) 17:43

3M ago17:43

17:43

We all want to eat enough protein, but sometimes it can be hard to be sure we are hitting out goal. Actually, how much do we even need?? I'm tackling these questions today inside this episode. Enjoy! -Rachel Want help with fat loss? Find out about my coaching program here.저자 Rachel DeSonier | Registered Dietitian, Certified Personal Trainer, Fat Loss Coach, Mom of 5

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158| 4 Mistakes You're Making That Keep You From Being Consistent With Exercise & Healthy Eating 18:52

3M ago18:52

18:52

저자 Rachel DeSonier | Registered Dietitian, Certified Personal Trainer, Fat Loss Coach, Mom of 5

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67 | Tracking Progress Beyond the Scale: 7 Ways Moms Can Measure Success Postpartum 23:50

3M ago23:50

23:50

저자 Val Warner | Registered Dietitian, Postpartum Fitness Coach

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157| Why Cardio Isn’t the Key to Fat Loss (and How to Use It the Right Way) 19:05

3M ago19:05

19:05

If you want to lose weight, you just need to do more right? More exercise, more calorie burn, more, more, more. That's what I used to think, too. Today, I have more of a "less is more" or I guess I would call it "strategic is better" approach. Inside this episode, I'll teach you if you should add in cardio and what really should be the foundation o…

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156| Part 2: Expectations as You Lose Weight & How To Tell if You're Being Successful 17:38

3M ago17:38

17:38

It's super frustrating when you feel like you are doing everything right and the scale just....doesn't move. It can make you want to give up! Today's episode is Part 2 in a series that addresses having realistic expectations with weight loss. Also-enrollment for my Fat Loss Formula for Moms coaching program is CLOSING Friday, October 3rd. If you wa…

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66 | Macros for Moms: How Protein, Fat & Carbs Fuel Fat Loss, Energy & Hormone Health 19:08

3M ago19:08

19:08

Should postpartum moms be counting macros? Or is there a simpler way to fuel your body without obsessing over numbers? In this episode of the Strong & Nourished Momma Podcast, I’m breaking down what protein, fat, and carbs actually do for your postpartum body—and why each is essential for fat loss, energy, and hormone health. You’ll learn why most …

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155| Part 1: Expectations As You Lose Weight & How To Tell If You’re Being Successful 13:53

3M ago13:53

13:53

What's actually realistic in terms of weight loss? What should you actually expect? In today's episode I'm tackling what's actually realistic and how we should be measuring "success" in weight loss. Enjoy! -Rachel Want coaching? Click here. Want to discuss my coaching program in a free 15 min call? Click here.…

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Your Last Chance To Access The How to Meal Plan to Lose Weight Training 0:58

3M ago0:58

0:58

Last call! Access to my free meal planning training ends Sunday, September 28th. You can still register before that here!저자 Rachel DeSonier | Registered Dietitian, Certified Personal Trainer, Fat Loss Coach, Mom of 5

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154| The Busy Mom’s Guide to Strength Training 19:48

3M ago19:48

19:48

Are you a busy mom who wants to get stronger, feel confident, and finally stick with a workout routine? In this episode, I’m breaking down everything you need to know about strength training for moms—from setting the right intentions, to choosing between home workouts vs. the gym, to creating a realistic schedule that works for your family. We’ll t…

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65 | Strength Training for Moms: Realistic Fat Loss & Confidence Strategies with Rachel DeSonier, MS, RD, LD, CPT 57:36

3M ago57:36

57:36

What’s the best way for moms to lose fat, feel strong, and build confidence—without spending hours in the gym or obsessing over diets? Strength training. In this episode, I’m joined by Rachel DeSonier—strength coach, nutrition expert, and host of the Effective Weight Loss for Moms Podcast. Rachel shares her perspective on why strength training is o…

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153| How To Finally Make Meal Planning Work For You: How To Meal Plan To Lose Weight 10:53

3M ago10:53

10:53

Meal planning doesn’t have to feel overwhelming! For one week only, I’m sharing a free pop-up podcast where I’ll teach you my 7-step framework to plan meals that fit your life, support your weight loss goals, and actually save you time. But hurry—it’s only available Sept 22–28! 👉 Register here: effectivefitnessforwomen.com/register…

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