Fitness Journey for Moms: Strength, Nutrition & Balance
Discover the fitness journey for moms with strength training, nutrition tips, and time-saving strategies to build energy, balance, and confidence on this episode of Get Sculpted.
Think your fitness journey has to look like it did in your 20s? Think again.
In this episode of Get Sculpted, Coach T sits down with Coach Rachel to discuss what it truly takes to build strength, energy, and confidence after having kids. From competing on stage to raising little ones, Rachel’s story proves that fitness for moms isn’t about extremes...it’s about finding balance that lasts.
Because here’s the truth: fitness success for moms doesn’t come from chasing perfection. It comes from eating enough, lifting smart, and making time for yourself without the guilt. If you’ve ever said, “I don’t have time,” “I just need my pre-baby body back,” or “I’m doing everything but nothing’s working,” this conversation will show you a better way.
Here’s what we cover:
How to rebuild strength and energy after pregnancy without burning out
Why eating more (not less) is the secret to sustainable body changes
Simple time management tips for busy moms juggling work and kids
How to overcome mom guilt and prioritize your health without feeling selfish
The power of structure, consistency, and realistic fitness goals
This isn’t about endless cardio, restrictive diets, or chasing skinny. It’s about building a body you feel strong living in, one that supports your kids, your career, and your future self.
Fitness isn’t about being as lean as possible. It’s about building strength, energy, and confidence you can live in every day.
-Coach Rachel
So, if you’ve been stuck in the cycle of all-or-nothing workouts, low energy, or guilt, this episode will give you the strategies, encouragement, and real talk you need to finally move forward.
Now it’s your turn: What’s one fitness shift you’re ready to make this week? Is it more protein, strategic workouts, or blocking time for yourself? Share it with us, tag @getsculpted.ca in your progress posts, or leave a review. We’re here to cheer you on!
Meet Coach Rachel
Rachel is a Holistic Nutritionist and Personal Trainer who helps busy women transform their bodies without extreme diets or endless cardio. As a busy working mom, she understands the challenges of balancing health, family, and personal goals.
After gaining 50 pounds during pregnancy in 2020, Rachel rebuilt her body and health without resorting to extreme restriction. Having experienced both bikini competition prep and the struggles of post-baby weight loss, she now teaches women how to achieve sustainable fat loss with strength training, balanced nutrition, and simple, realistic strategies.
Connect with Get Sculpted
Thanks for joining us on this episode of Get Sculpted! If you enjoyed this episode, please leave a review on Apple or Spotify to help us reach even more women ready to cut through the noise and get the real deal on fat loss, muscle building, and what it really takes to build their 2.0 sculpted self inside and out.
This podcast is brought to you in partnership with Leah Bryant Co.
More about the Get Sculpted Podcast
Welcome to Get Sculpted, the podcast designed for women ready to transform their bodies and level up their lives with science-based strategies and actionable advice.
We dive into the essentials of fat loss, muscle building, and metabolism optimization by helping you work smarter, not harder.
This isn’t about quick fixes or fad diets; it’s about creating sustainable habits and stacking wins. We’ll help you fuel your body, strengthen your mindset, and build your 2.0 sculpted self from the inside out.
We’re your hosts, Jordanna, Marilynn, and Tijana. We have over 20 years of collective experience in the training, nutrition, and body transformation business, with over 1000 transformations and counting.
Ready to get stronger, more empowered, and embrace a healthier, more resilient you? Join us every week and start sculpting the life you deserve!
The unedited podcast transcript for this episode of the Get Sculpted podcast follows:
Navigating Your Fitness Evolution: From Competitions to Motherhood
Coach T [00:00:47]: So I know you're going to get a lot out of this one, and I can't wait for you to listen. So, Rachel, I think you and I have known each other for 13 years, right?Rachel [00:00:53]: Yeah, 13 years…
Coach T and Rachel reminisce about their early days in fitness, their mutual experience in bikini competitions, grueling HIIT workouts, and how their goals and approaches radically shifted as they transitioned from being career-driven twenty-somethings to working moms. Rachel shares how her fitness journey started with an extreme focus—bikini competitions, restrictive diets (hello, apples and almonds!), and punishing HIIT sessions meant to sweat out every calorie. Fast forward to motherhood, and the entire definition of fitness changes—strength, vitality, modeling healthy habits, and long-term well-being take center stage.
Extreme Dieting and Cardio: Why It Didn’t Work
Coach T [00:04:23]: Let's talk about that. Because we just talked about recently about competing, because I did a competition…Rachel opens up about the highs and lows of competitive prep: back-to-back intense cardio sessions, fasted training, and a meal plan that left her nutrient-depleted. The rebound? Hormones out of whack, immune system crashed, binge eating, and rapid post-show weight gain—an experience that will feel very familiar to anyone who's swung from extreme dieting back to "normal" life.
Rachel [00:06:27]: It wasn't a healthy mindset around food. I didn't have that good a relationship with food at the time either…
Coach T and Rachel highlight why extreme measures may get a short-term result, but never a sustainable lifestyle. Instead, they encourage a shift toward health-focused, sustainable routines—what you do every day, not just for an “event.”
How Moms Can Redefine Fitness & Find Motivation
Coach T [00:08:00]: Yeah. And I hear this a lot and I'd love to talk to you about, about like moms…Rachel gets real about the “why” post-motherhood: being a patient, energetic mom, and becoming a role model beyond just physical appearance. She reflects on chasing the “pre-baby body,” why that’s not the best goal, and why flexible and realistic targets—centered on nourishment, strength, and longevity—lead to greater (and even better) changes.
Rachel [00:09:56]: I noticed before I had Scarlet, I wasn't eating enough, so I wasn't really seeing that many body composition changes. And then after I had her, I saw way more changes by eating more and doing the right type of training…
Coach T points out that time becomes the most precious resource—and “carving out” moments for yourself is necessary for both physical and mental health. For clients struggling with overwhelm, Rachel lays out the most common obstacles: lack of time, low energy, an all-or-nothing mindset, and information overload.
Time Management, Mindset Shifts, and Building Habits for Busy Moms
Coach T [00:13:10]: Because in the beginning, you just don't know how you're gonna integrate this into your lifestyle…Rachel’s tips for time-starved moms:
Write down all responsibilities and your three non-negotiables (workouts, movement, meal prep)
Schedule them like you would a doctor’s appointment—don’t leave it to chance
Be realistic and consistent: an hour-long workout every day is not feasible for most, but three 30-min sessions is
Cut through advice overload by choosing just what moves the needle for YOUR life
Rachel [00:14:19]: Yeah. I always get my clients to write down all their work and home responsibilities…
Coach T reinforces: First, get consistency, then pursue mastery. Don’t let “paralysis by analysis” keep you stuck.
Letting Go of Mom Guilt and Prioritizing Self-Care Coach T [00:15:32]: Yeah. And I think a part of it that I want to talk about too is like, okay, so moms are obviously known to be the nurturers…
Rachel talks directly to “mom guilt”—reminding listeners that prioritizing your own nutrition, movement, and well-being benefits the whole family. Client stories illustrate the ripple effect: one mom’s shift to a smarter routine (early mornings, protein-rich breakfast, fewer but better workouts) led to weight loss, better moods, and less snapping at her kids.
Strength Training & Smart Nutrition: What Works (and What Doesn’t)
Coach T [00:20:00]: Yes, exactly. So I actually, on that note, I'd love if you could share…Rachel’s current workout routine? Four heavy, efficient strength sessions per week, split between legs and upper body, focused on progressive overload. Cardio is now about daily movement and low-key walks, rather than HIIT bootcamps.
Rachel [00:22:17]: I did not eat. I didn't eat enough, and now I actually eat. So that's been probably one of the biggest changes for me…
Nutrition-wise, Rachel leans on macro tracking for structure and flexibility—helping her (and clients) eat enough, learn what real portions look like, and eventually transition into intuitive eating. The biggest takeaway for moms: tracking isn’t about restriction, but about education and freedom.
Getting Started When You’re Overwhelmed: First Steps for Busy Moms
Coach T [00:26:43]: I would say the first place to start again is looking at your calendar and seeing when you can fit in workouts…Rachel’s starter formula for overwhelmed moms:
Look at your calendar and block in realistic sessions—three 30-minute workouts a week
Prioritize weights over endless cardio
Build the habit first (consistency); make it effective later (mastery)
Implement time-blocking for walks, meal prep, and personal “appointments”
Coach T [00:28:12]: Exactly. And I, that's one thing that I'll leave people with too is I always tell moms, we're so tied to our kids schedules…
The secret? Structure YOUR routines like you do your kids’. Commit, build repetition, and treat your health like any “non-negotiable” on the calendar.
Final Advice: Sustainable Fitness is for Life, Not Just for Now
Rachel [00:29:09]: Exactly. I love this. And remember, we're here to support you…Coach T summarizes: Your lifestyle has changed—so must your routines. The goal stays the same, but your plan can (and should) evolve to fit your life NOW. You deserve to feel strong, present, and energized for yourself and your family.
Coach T [00:29:42]: Of course. All right. Can't wait to have you on the next one.