Balanced Weight Loss For Moms

If you’ve been told to “eat less and move more” but you’re still not losing weight, this episode is going to change the way you see your metabolism. Most moms don’t have a willpower problem — they have a metabolism that’s been slowed down by chronic dieting, stress, and not eating enough.In this episode, you’ll learn:​Why traditional dieting fails moms​How metabolic adaptation actually works​Why muscle is the real key to fat loss​The habits that support your metabolism instead of slowing it down​A simple 4-step plan to restart your metabolism todayIf you want sustainable weight loss — without restriction — this episode is your roadmap.~~~Resources~~~​Grab your free guide: ⁠⁠⁠The Balanced Blood Sugar Blueprint for Moms⁠⁠⁠​Follow me on Instagram: ⁠⁠⁠@erika.volling⁠⁠⁠​Book a free coaching call: ⁠https://calendly.com/erikarosewellness/discovery-call⁠

If you’re trying to lose weight as a busy mom, the holidays can feel like a minefield — constant treats, busy schedules, stress eating, and that little voice saying “just start over in January.” But sustainable weight loss for moms doesn’t mean restriction. It means strategy.In this episode, you’ll learn how to enjoy the holidays AND stay aligned with your goals — in a way that supports your health, energy, and happiness.In this episode, you’ll learn:​The mindset shift every mom needs for sustainable weight loss​How to enjoy your favorite holiday foods without guilt or overeating​The blood sugar hacks that keep cravings under control​Simple movement ideas that support fat loss and energy​How to focus on memories instead of macros (while still making progress)Plus — details about the 21 Day Sugar Shutdown Challenge, your gentle, doable reset starting December 1.~~~Resources~~~​Grab your free guide: ⁠⁠⁠The Balanced Blood Sugar Blueprint for Moms⁠⁠⁠​Follow me on Instagram: ⁠⁠⁠@erika.volling⁠⁠⁠​Creating Habits That Align With Your Goals : ​Book a free coaching call: ⁠https://calendly.com/erikarosewellness/discovery-call⁠​Join the waitlist (doors will open November 26!): ​Take the survey and be entered to win a $50 gift card (last few days survey will be open! Winner will be announced November 26!)https://docs.google.com/forms/d/e/1FAIpQLSf3Iu3-9ttsMvJ2FDqazDMJBxx0tAkIpm7KM3Y0MaP1dirUUQ/viewform?usp=header⁠

Feeling the holiday stress creeping in? Between gift lists, school events, and endless to-dos, it’s easy to lose sight of what’s actually good. In this episode, I'll share how a simple gratitude practice can help you slow down, reduce stress, and feel more grounded — even when life feels chaotic.✨ In this episode, you’ll learn:​What gratitude really means ​How gratitude helps calm stress and rewire your mindset​Morning vs. evening gratitude routines that fit busy mom life​A simple way to teach your kids gratitude this season​How to stay calm, positive, and present through the holidays​~~~Resources~~~​Grab your free guide: ⁠⁠⁠The Balanced Blood Sugar Blueprint for Moms⁠⁠⁠​Follow me on Instagram: ⁠⁠⁠@erika.volling⁠⁠⁠​Book a free coaching call: ⁠https://calendly.com/erikarosewellness/discovery-call⁠​Join the waitlist: ⁠https://erikarosewellness.myflodesk.com/21-day-sugar-shutdown-waitlist⁠​Take the survey and be entered to win a $50 gift card: ⁠https://docs.google.com/forms/d/e/1FAIpQLSf3Iu3-9ttsMvJ2FDqazDMJBxx0tAkIpm7KM3Y0MaP1dirUUQ/viewform?usp=header⁠​

Wanting to lose weight doesn’t mean you hate your body—it means you care enough to take care of it. 💛In this episode, we’re unpacking the stigma around weight loss and the body positivity movement—and why you don’t have to choose between self-love and self-improvement. You’ll learn how to pursue health goals from a place of respect, not restriction, so you can feel confident, strong, and at peace in your body again.By the end, you’ll walk away with a new mindset about weight loss—one that feels empowering, realistic, and rooted in love, not guilt.✨ In this episode, you’ll learn how to:Break free from the guilt of wanting to lose weightRecognize the difference between body love and body neglectShift your mindset from “fixing” your body to caring for itBuild lasting habits that come from self-respect, not punishment~~~Resources~~~​Grab your free guide: ⁠⁠The Balanced Blood Sugar Blueprint for Moms⁠⁠​Follow me on Instagram: ⁠⁠@erika.volling⁠⁠​Book a free coaching call: https://calendly.com/erikarosewellness/discovery-callJoin the waitlist: https://erikarosewellness.myflodesk.com/21-day-sugar-shutdown-waitlistTake the survey and be entered to win a $50 gift card: https://docs.google.com/forms/d/e/1FAIpQLSf3Iu3-9ttsMvJ2FDqazDMJBxx0tAkIpm7KM3Y0MaP1dirUUQ/viewform?usp=header

If you’ve been running on caffeine, sugar, and sheer willpower lately — this one’s for you.In this short and sweet episode, I’m giving you a sneak peek into my brand-new 21-Day Sugar Shutdown Challenge — a realistic, mom-friendly reset to help you steady your energy, reduce cravings, and feel in control again without cutting every carb.You’ll learn how this challenge will help you:Ditch added sugar (the sneaky kind hiding in snacks, sauces, and coffee creamers!)Stop the constant energy crashes and cravingsFeel calmer, clearer, and more balanced heading into the holidaysPlus — I need your input! 💬Take my quick 10-question survey to help shape the challenge around your real-life struggles — and get a chance to win a $50 Amazon gift card.👉 Fill out the survey : https://forms.gle/KzxDfSExGyXpwEMeA👉Join the waitlist: https://erikarosewellness.myflodesk.com/21-day-sugar-shutdown-waitlistEveryone on the waitlist gets early access, a special discount, and a fresh start before the new year.Because when your blood sugar is balanced, everything else feels easier — your mood, your energy, your focus, and your confidence. 💛

Feeling sluggish halfway through the day? Constantly reaching for coffee or snacks just to keep going? You’re not alone — and the good news is, it’s not your willpower. It’s your blood sugar.In this episode, I’m sharing five simple, science-backed hacks that helped me balance my blood sugar, steady my energy, and finally stop feeling like I was running on empty. These are the same strategies I use as a busy working mom to boost focus, reduce cravings, and make healthy eating realistic — even with a full schedule.In this episode, you’ll learn:​ Why a savory, protein-packed breakfast sets the tone for all-day energy​ The “Complete-in-3” rule that keeps you full and balanced without tracking or dieting​ How meal spacing supports fat-burning and more stable moods​ The surprising connection between sleep, cravings, and blood sugar​ How hydration and mindful carb choices can transform your energy — especially at nightThese are small, doable shifts that make a big difference in how you feel. You’ll walk away with practical strategies you can start using today to keep your energy steady, your cravings low, and your confidence high — no extreme diets or endless tracking required.~~~Resources~~~​Grab your free guide: ⁠⁠The Balanced Blood Sugar Blueprint for Moms⁠⁠​Follow me on Instagram: ⁠⁠@erika.volling⁠⁠​Book a free coaching call: ⁠https://calendly.com/erikarosewellness/discovery-call​5 Mindfulness Techniques For Busy Moms: https://erikavolling.com/5-mindfulness-techniques-for-busy-moms-destress-and-find-your-calm/

Between kids’ sports, work, and the start of the holiday chaos, busy seasons can leave moms feeling drained, rushed, and constantly behind. But here’s the truth — small shifts in how you manage your time, meals, and self-care can make the difference between burnout and balance.In this episode, I’m sharing what I learned from my own busy season — juggling pregnancy, football practice, and all the day-to-day mom life chaos — and how a few simple strategies helped me find more calm and control.In this episode, you’ll learn:How to simplify meal prep with freezer-friendly ideas and easy calendar check-insPractical time management tips like batching errands and creating a daily highlightWhy delegating and asking for help is one of the best forms of self-careSimple ways to protect your energy and avoid burnout during the holidaysThe importance of taking “me time” — even if it’s just a quiet shower or a few deep breathsYou’ll walk away with real-life strategies to help you slow down, find peace in the chaos, and actually enjoy the season you’re in — not just survive it.~~~Resources~~~Grab your free guide: ⁠⁠The Balanced Blood Sugar Blueprint for Moms⁠⁠Follow me on Instagram: ⁠⁠@erika.volling⁠⁠Book a free coaching call: ⁠https://calendly.com/erikarosewellness/discovery-call5 Mindfulness Techniques For Busy Moms: https://erikavolling.com/5-mindfulness-techniques-for-busy-moms-destress-and-find-your-calm/

Negative self-talk, all-or-nothing thinking, and unrealistic expectations can quietly sabotage your weight loss journey—keeping you stuck no matter how hard you try. The good news? With a few small mindset shifts, you can finally break free from these patterns and create changes that last.In this episode, you’ll learn how to:​Spot the six most common mindset blocks that hold moms back from losing weight​Reframe negative thoughts so they don’t control your actions​Shift from comparison and perfectionism to self-progress and consistency​Use small, doable strategies to build confidence and sustainable habitsTune in now and learn how you can shift these beliefs today!~~~Resources~~~​Grab your free guide: ⁠⁠The Balanced Blood Sugar Blueprint for Moms⁠⁠​Follow me on Instagram: ⁠⁠@erika.volling⁠⁠​Book a free coaching call: ⁠https://calendly.com/erikarosewellness/discovery-call​5 Mindfulness Techniques For Busy Moms: https://erikavolling.com/5-mindfulness-techniques-for-busy-moms-destress-and-find-your-calm/​My Simple Strategy For Managing Your Time More Effectively: https://open.spotify.com/episode/1r1NtDSJUCgfCCRcMrFxDr?si=2yisak-VRmOV4Lv3WaNYYA

Have you ever cut carbs, tried eating less, or doubled down on workouts—only to feel stuck with your weight, cravings, or energy? The problem isn’t willpower. It could be your blood sugar.In this episode, I’m breaking down why blood sugar balance is such a game-changer for busy moms who want to lose weight in a realistic and sustainable way. You’ll learn how blood sugar impacts your energy, mood, and cravings, and I’ll share six simple strategies you can start using right away to feel better in your body.Here’s what you’ll discover in this episode:Why blood sugar balance is the real missing piece for weight loss (and it’s not just for people with diabetes).The Complete-in-3 framework for steady meals and snacks.Easy swaps and meal timing habits that help cut cravings and energy crashes.Why a savory, protein-packed breakfast sets the tone for your whole day.How small, simple changes add up to more energy, better mood, and lasting results.By the end, you’ll see how balancing your blood sugar isn’t about restriction—it’s about freedom, energy, and finally making weight loss work with real mom life.~~~Resources~~~Grab your free guide: ⁠The Balanced Blood Sugar Blueprint for Moms⁠Follow me on Instagram: ⁠@erika.volling⁠Book a free coaching call: https://calendly.com/erikarosewellness/discovery-call

Busy weeknights don’t have to mean another trip through the drive-thru.In this episode, you’ll learn practical, mom-tested strategies to make evenings smoother, keep your family fueled, and save your sanity—without spending hours in the kitchen. You'll learn:How to prep freezer sandwiches and batch cook to save time and stress.My go-to 15–20 minute dinner ideas that fuel your family fast.The healthier store-bought snacks every busy mom should keep on hand.Why it’s okay to lean on support systems—and why asking for help isn’t failure.By the end, you’ll walk away with practical, guilt-free strategies to survive those busy weeknights without relying on the drive-thru.~~~Resources~~~Grab your free guide: The Balanced Blood Sugar Blueprint for MomsFollow me on Instagram: @erika.vollingBook a free coaching call: https://calendly.com/erikarosewellness/discovery-call

Ever feel like you’ve completely lost yourself after becoming a mom?In this honest and vulnerable episode of Balanced Weight Loss for Moms, I’m sharing my personal postpartum story—from the sleepless nights and overwhelming guilt to the pressure of doing it all perfectly. If you’re a new mom, a working mom, or just in a season of “I don’t even recognize myself anymore,” this episode is for you.You’ll hear:​ What it was really like after having my first baby​ The guilt, the exhaustion, and why I felt like I was failing​ How I slowly rebuilt my routines, confidence, and sense of self​ Why the pressure to “bounce back” is unrealistic—and what actually helped​ A free tool I created to help you take your time (and sanity) backIf you’re in the thick of early motherhood or still adjusting to a new phase of mom life, I hope this episode reminds you that you’re doing amazing already—and you’re definitely not alone.Tune in now!Resources:The Time Management QuickStart Guide: https://peaceful-truth-84085.myflodesk.com/zvlllptttuBook a call: https://calendly.com/erikarosewellness/discovery-callFollow Erika on Instagram: https://www.instagram.com/erika.volling/

Feel like you’re doing everything “right” but still not seeing results? In this episode of Balanced Weight Loss for Moms, we’re unpacking why your mindset—not your willpower, diet, or workout plan—is the foundation for long-term, sustainable weight loss.If you’ve ever struggled with consistency, guilt, or the pressure to be perfect, this episode is a must-listen. You'll learn how your thoughts shape your habits, how to reframe the inner dialogue that's holding you back, and why a growth mindset is essential for breaking the cycle of starting over.👉 In this episode, you’ll discover:​Why mindset—not motivation—determines your weight loss results​How limiting beliefs act like a GPS that drive your daily choices​Simple mindset shifts to help you stay consistent without burnout​Why progress looks like repetition—not perfection​The powerful role of growth mindset in postpartum and mom life🎧 Listen now and start shifting your mindset for lasting results.~~~Resources~~~Book a call: https://calendly.com/erikarosewellness/discovery-callGrab your guide "Balanced Eating Made Simple": https://peaceful-truth-84085.myflodesk.com/z2lqexz8ndFollow Erika on Instagram: https://www.instagram.com/erika.volling/

On this BONUS episode of Balance Weight Loss For Moms, I’m going over a little bit more of my story and how that led me to create my signature coaching program, The 8 Week Mind & Body Reset.And I’m keeping this round small (3-5 moms), so you can get the personalized coaching you deserve.Doors open May 19! Tune in to learn more.~~~Resources~~~Book a call: https://calendly.com/erikarosewellness/discovery-callGrab your guide "Balanced Eating Made Simple": https://peaceful-truth-84085.myflodesk.com/z2lqexz8ndFollow Erika on Instagram: https://www.instagram.com/erika.volling/

Feeling overwhelmed by meal prep? In this episode of Balanced Weight Loss for Moms, I’m pulling back the curtain on how I actually meal prep as a busy working mom with three kids—and zero time to waste. No color-coded spreadsheets or hours spent in the kitchen—just practical, flexible strategies that save time, reduce stress, and help you stay on track with your weight loss goals.You’ll learn:✔️ How I plan meals in 15 minutes or less each week✔️ Tips for getting your kids involved (even toddlers!)✔️ Why I leave 2–3 nights open for “flex meals”✔️ How to use your “Core 4” go-to meals to simplify decision-making✔️ The real-life benefits of meal prep beyond just saving timeIf you’ve ever felt like you “should” be meal prepping but can’t find a way to make it work, this episode is for you. No pressure, no perfection—just realistic strategies that fit your real mom life.It's time to simplify your meal prep! Hit play now!~~~Resources~~~Book a call: https://calendly.com/erikarosewellness/discovery-callGrab your guide "Balanced Eating Made Simple": https://peaceful-truth-84085.myflodesk.com/z2lqexz8ndFollow Erika on Instagram: https://www.instagram.com/erika.volling/

Feeling out of control around food when you’re stressed or overwhelmed? You’re not alone.In this episode of Balanced Weight Loss for Moms, we’re digging deep into emotional and stress eating—why it happens, how it hijacks your brain, and what you can do to stop the cycle without guilt or restriction.You’ll learn:✔️ The real reason stress triggers intense cravings✔️ How food companies engineer processed foods to be addictive✔️ The difference between emotional hunger and true physical hunger✔️ 5 realistic strategies to stop emotional eating and feel in control againWhether you’re a late-night snacker or someone who “needs” chocolate after a hard day, this episode will help you understand what’s going on—and how to take your power back.Listen now and get practical tools to help you break the stress eating cycle and feel better in your body—one small shift at a time.~~~Resources~~~Book a call: https://calendly.com/erikarosewellness/discovery-callGrab your guide "Balanced Eating Made Simple": https://peaceful-truth-84085.myflodesk.com/z2lqexz8ndFollow Erika on Instagram: https://www.instagram.com/erika.volling/

Think you need hours of cardio to lose weight? Think again. In this episode, we’re diving into how high-intensity interval training (HIIT) can help you burn fat, build strength, and boost metabolism—in less time than traditional workouts.If you’re struggling to find time for long workouts but still want results, HIIT might be the answer. You’ll learn:✔️ What HIIT actually is and how it works✔️ Why it’s perfect for moms with limited time✔️ HIIT vs. traditional cardio: which burns more fat✔️ How to start HIIT (with a sample no-equipment workout)Ready to make the most of your time and see real progress? Hit play and let’s go!~~~Resources~~~Book a call: https://calendly.com/erikarosewellness/discovery-callGrab your guide "Balanced Eating Made Simple": https://peaceful-truth-84085.myflodesk.com/z2lqexz8ndFollow Erika on Instagram: https://www.instagram.com/erika.volling/

Struggling with cravings, low energy, or stubborn weight that won’t budge? The problem might not be your workouts—it could be your protein intake.In this episode, you’ll learn:✔️ Why protein is essential for fat loss, metabolism, and keeping you full longer✔️ How much protein you actually need (and why most women don’t get enough)✔️ The best high-protein foods for busy moms—even if you don’t love meat✔️ Simple ways to increase your protein without spending hours in the kitchen✔️ How to balance protein with carbs and fats for steady energy and fewer cravingsIf you’re ready to boost your metabolism, curb cravings, and finally see results, this episode has practical tips to help you make protein work for you!~~~Resources~~~Book a call: https://calendly.com/erikarosewellness/discovery-callGrab your guide "Balanced Eating Made Simple": https://peaceful-truth-84085.myflodesk.com/z2lqexz8ndFollow Erika on Instagram: https://www.instagram.com/erika.volling/

Feeling stuck in your weight loss journey, even when you’re eating well and exercising? The problem might not be your diet—it could be your stress levels.In this episode, you’ll learn:✔️ How stress triggers fat storage (especially around the belly)✔️ The surprising ways stress increases cravings for sugar and processed foods✔️ Why poor sleep from stress disrupts your hunger hormones and slows metabolism✔️ How stress impacts digestion and causes inflammation that makes weight loss harder✔️ 5 simple, practical ways to lower stress and support your weight loss—without adding more to your plateIf you’re tired of feeling stuck, this episode will give you the insights and strategies you need to start seeing real progress.And don’t forget to grab your Balanced Eating Made Simple guide to take the stress out of healthy eating! ~~~Resources~~~Book a call: https://calendly.com/erikarosewellness/discovery-callGrab your guide "Balanced Eating Made Simple": https://peaceful-truth-84085.myflodesk.com/z2lqexz8ndFollow Erika on Instagram: https://www.instagram.com/erika.volling/Join the community: https://www.facebook.com/groups/healthy.moms.wellness

Have you ever felt lightheaded or completely drained when you go too long without eating? I used to be in that cycle, constantly snacking and feeling like I was on a roller coaster of energy highs and lows. In this episode, I share my personal journey and how I discovered that eating three balanced meals a day (with the option for a snack) transformed my energy levels and overall well-being.in this episode, you'll learn:The Truth About Mini Meals: Why eating six small meals a day might not be as beneficial as you think and how it can lead to constant hunger and energy crashes.Blood Sugar Insights: Understand how frequent eating affects your blood sugar and why stabilizing it is crucial for your energy levels.Meal Spacing Benefits: Discover how spacing your meals can help you tap into your body's stored energy, reduce cravings, and give your digestive system a much-needed break.Practical Tips: I’ll share simple strategies to start transitioning away from constant snacking and how to create balanced meals that keep you satisfied for hours.So if you're a busy mom trying to control those cravings around your kid's foods, or just looking for a fresh perspective on your eating habits, this episode is packed with practical tips and encouragement to help you feel your best.~~~Resources~~~Grab your guide "Balanced Eating Made Simple": https://peaceful-truth-84085.myflodesk.com/z2lqexz8ndBook a call: https://calendly.com/erikarosewellness/discovery-callJoin the community: https://www.facebook.com/share/g/15ttBc4nNy/?mibextid=wwXIfr

In this episode, I discuss practical strategies to help you fuel your body, balance your blood sugar, and avoid that dreaded afternoon slump. Here’s a sneak peek of what you’ll learn:​The importance of eating for energy and how it can transform your day.​Foods to add to your diet for sustained energy and those to avoid that lead to crashes.​Simple meal ideas that include protein, healthy fats, and low glycemic index carbs to keep you feeling your best.​Tips on hydration, intermittent fasting, and the benefits of gentle movement after meals.I also share my personal experiences and insights on how to make small, manageable changes that can lead to big results. Tune in now!~~~Resources~~~Grab your guide "Balanced Eating Made Simple": https://peaceful-truth-84085.myflodesk.com/z2lqexz8ndBook a call: https://calendly.com/erikarosewellness/discovery-callJoin the community: https://www.facebook.com/share/g/15ttBc4nNy/?mibextid=wwXIfr

Tired of setting New Year’s resolutions that don’t stick? In this episode of The Erika Rose Wellness Podcast, we’re breaking down why most goals fizzle out by February—and how to set realistic, sustainable goals that actually last. You’ll learn: ​Why resolutions fail—and what to do instead. ​How small habits lead to big results over time. ​How breaking goals into 12-week cycles can keep you motivated. I’ll also share how I’m testing The 12-Week Year to hit my weight loss goals—and give you all the details about my 21-Day Fitness Made Simple Challenge starting January 6! Ready to create goals that stick? Tune in now! ~~~Resources~~~ Join the 21-Day Fitness Made Simple Challenge: https://peaceful-truth-84085.myflodesk.com/bflq3x9qbl Creating Habits That Align With Your Goals: https://open.spotify.com/show/4sKcAiJoyGZVn8wktvGZze Grab my free guide "How To Lose Weight Without Counting Calories": https://peaceful-truth-84085.myflodesk.com/z2lqexz8nd Book a call: https://calendly.com/erikarosewellness/discovery-call

The holidays are a season of joy, connection, and celebration—but for working moms, they can also bring a whirlwind of stress, from endless to-do lists to trying to stay on track with your goals amidst all the indulgence. In this episode, we’re diving into how to stay consistent with your healthy habits without sacrificing the fun and connection that make the holidays special. You’ll learn: How to navigate holiday gatherings without guilt or overwhelm. Simple strategies to balance enjoying treats with nourishing your body. The mindset shifts that will help you savor the season while staying on track. If you’re ready to embrace the holidays with confidence and ease, tune in now! ~~~Resources~~~ Grab my free guide "How To Lose Weight Without Counting Calories": https://peaceful-truth-84085.myflodesk.com/z2lqexz8nd Book a call: https://calendly.com/erikarosewellness/discovery-call

In this episode, we're diving into meal prep hacks that every busy mom needs to simplify her week, eat healthier, and reduce stress around dinnertime. From creating a meal plan that actually works to prepping in small, manageable steps, I’ll share tried-and-true tips for getting meals on the table fast. We'll cover everything from flex meals and quick prep snacks to batch-cooking essentials and family-friendly theme nights. Plus, you'll learn how a little planning upfront can save time, help you reach health goals, and make your week go so much smoother. Get ready to feel more organized, confident, and inspired to take control of your family’s meals—no matter how busy life gets! ~~~Resources~~~ Grab my free guide "How To Lose Weight Without Counting Calories": https://peaceful-truth-84085.myflodesk.com/z2lqexz8nd Book a call: https://calendly.com/erikarosewellness/discovery-call Streamline Your Meal Prep Routine: https://spotifyanchor-web.app.link/e/aj51fu1sqOb Follow Erika on Instagram: https://www.instagram.com/erika.volling/

Ready to take control of your sugar intake and stop those mid-day energy crashes? In this episode, I’m sharing my top tips for identifying hidden sugars, making simple swaps, and managing cravings, even when Halloween candy is everywhere! I’ll also talk about my own experience cutting back on coffee and sugar—and the surprising differences it made in my mood and energy. Plus, don’t miss out on my free guide, How to Lose Weight Without Counting Calories, which includes delicious recipes and a sample week-long meal plan to help you cut sugar without sacrificing flavor. Listen now and take the first step toward feeling more energized and in control! ~~~Resources~~~ Grab my free guide "How To Lose Weight Without Counting Calories": https://peaceful-truth-84085.myflodesk.com/z2lqexz8nd Book a call: https://calendly.com/erikarosewellness/discovery-call Follow Erika on Instagram: https://www.instagram.com/erika.volling/

Is your morning routine a source of stress? Let’s turn that around! In this episode, I’ll show you how to build a simple yet effective morning routine that fits into your busy mom life. Whether you’ve got babies, toddlers, or school-aged kids, it’s possible to create a morning flow that sets you up for a productive and positive day. I’ll share how to balance early wake-ups, quick workouts, and mindful moments—even when the kids wake up before the sun! And don’t forget to join my Rise and Prime 7-Day Challenge to build your own customized routine. It’s time to take control of your mornings so you can handle the rest of your day with more energy and less overwhelm.Join the challenge: https://peaceful-truth-84085.myflodesk.com/oc0r7qiaafMy simple Strategy To Manage Your Time More Effectively: https://open.spotify.com/show/4sKcAiJoyGZVn8wktvGZzeBook a call: https://calendly.com/erikarosewellness/discovery-callFollow Erika on Instagram: https://www.instagram.com/erika.volling/Join the community: https://www.facebook.com/groups/healthy.moms.wellness

In this episode, we're diving deep into the art of time management, especially for moms navigating the challenges of returning to work after having a baby. I’ve been there—when my third-born was just four months old, I returned to work, feeling completely overwhelmed by the demands of life. From managing work to household responsibilities and caring for my older kids, it felt like chaos was just one step away.In this episode, you’ll learn practical tips on how to regain control of your time, reduce stress, and find balance in your busy life.Ready to get started? Tune in now and take the first step toward a more organized, less stressful life.Resources:The Time Management QuickStart Guide: https://peaceful-truth-84085.myflodesk.com/zvlllptttuBook a call: https://calendly.com/erikarosewellness/discovery-callRead the blog: https://erikavolling.com/blogFollow Erika on Instagram: https://www.instagram.com/erika.volling/Join the community: https://www.facebook.com/groups/healthy.moms.wellness

In this episode, we dive deep into the importance of setting smart goals and creating habits that align with them to help you achieve your weight loss goals. We discuss the SMART method for goal setting, the power of habits in reaching your goals, and practical tips for building new habits that support your weight loss journey. From setting specific and measurable goals to incorporating small habits like drinking more water, taking daily walks, and adding extra veggies to your meals, we cover it all. I also share personal tips on habit stacking, starting small, and staying motivated even when life throws you curveballs. If you're looking to make lasting lifestyle changes and finally see the progress you've been working so hard for, this episode is a must-listen. Resources: Grab the Habit Loop Diagram and Tracker: https://peaceful-truth-84085.myflodesk.com/iweq9mkips Book a call: https://calendly.com/erikarosewellness/discovery-call Read the blog: https://erikavolling.com/6-tips-for-creating-simple-and-sustainable-habits/ Follow Erika on Instagram: https://www.instagram.com/erika.volling/ Join the community: https://www.facebook.com/groups/healthy.moms.wellness

In this episode, we’re debunking some of the most common weight loss myths that have been holding you back from achieving your health goals. Join me as I reveal the truth behind these myths and provide actionable tips for sustainable weight loss. In this episode, you’ll learn: 1. The difference between refined carbs and complex carbs, and why carbs are essential for your energy levels. 2. How healthy fats can actually help you feel fuller longer and support your overall health. 3. Why fad diets fail and how to create a sustainable eating pattern. 4. The importance of considering factors like sleep, stress, and hormone balance in your weight loss journey. 5. Why three balanced meals might be better for you than six small meals a day. Resources: Book a call with Erika: https://calendly.com/erikarosewellness/discovery-call Erika Rose Wellness Blog: https://www.erikavolling.com/blog The Busy Mom's Guide To Meal Prep: https://erikavolling.com/meal-planning-guide Follow Erika on Instagram: https://www.instagram.com/erika.volling/ Join the community: https://www.facebook.com/groups/healthy.moms.wellness

In this episode, we’ll talk about some of the reasons we develop an unhealthy relationship with food. You’ll also learn some simple strategies to improve this relationship, and what to do when you start falling back into old eating patterns. Resources: Book a call with Erika: https://calendly.com/erikarosewellness/discovery-call Read the blog: https://erikavolling.com/blog/ Follow Erika on Instagram: https://www.instagram.com/erika.volling/ Join the community and join the hydration challenge: https://www.facebook.com/groups/healthy.moms.wellness The Busy Mom's Guide To Meal Prep: https://erikavolling.com/meal-planning-guide Kids Eat In Color: https://www.instagram.com/kids.eat.in.color?igsh=MTZrbHdscDNiaDJwdA==

Join me as I discuss overcoming guilt associated with weight loss goals, changing limiting beliefs, and transitioning from a diet mindset to a lifestyle change approach. In this episode, you'll learn how to embrace a growth mindset, view challenges as opportunities for growth, and practice self-compassion on your health journey. Plus, don't miss out on the 14-day hydration challenge starting June 10th in my Facebook group, offering support, water tracker templates, infused water recipes, and a community of like-minded individuals. Tune in to this episode for practical tips, mindset shifts, and encouragement to prioritize your health and well-being. Resources: Join the 14-day Hydration Challenge: https://erikavolling.com/2-week-hydration-challenge Weight Loss Affirmations: https://erikarosewellness.etsy.com/listing/951394134/60-weight-loss-affirmation-cardsdigital Book a call: https://calendly.com/erikarosewellness/discovery-call Read the blog: https://erikavolling.com/blog/ Follow Erika on Instagram: https://www.instagram.com/erika.volling/ Join the community: https://www.facebook.com/groups/healthy.moms.wellness

In this episode, I share my top 10 self-care activities that have personally helped me recharge and rejuvenate. From journaling and taking relaxing baths to setting boundaries and listening to calming music, these activities are designed to help you prioritize your well-being. Self-care is not selfish; it's essential for maintaining your mental and emotional health. So grab a glass of sparkling water (or wine) and get ready to carve out some time for yourself and explore new self-care routines! Be sure to tune into today's episode to discover these self-care tips and start implementing them into your daily routine. Remember, you deserve to prioritize yourself and your well-being. Resources: 7 Day Relax and Recharge: http://erikavolling.com/relax-and-recharge 6 Ways To Overcome Mom Guilt: https://erikavolling.com/6-ways-to-overcome-mom-guilt/ Book a call with Erika: https://calendly.com/erikarosewellness/discovery-call Follow Erika on Instagram: https://www.instagram.com/erika.volling/ Join the community: https://www.facebook.com/groups/healthy.moms.wellness

In this episode, I share my personal experience with burnout, the signs to look out for, and practical tips on how to prevent and manage burnout effectively. I discuss the emotional and physical signs of burnout, the causes behind it, and strategies to prioritize self-care, set boundaries, and seek support. I also share a free guide, the "7 Day Relaxing Recharge Routine," to help you unwind and recharge after a stressful day. If you're a busy mom on the verge of burnout, this episode is for you. Resources: 7 Day Relax and Recharge: http://erikavolling.com/relax-and-recharge Book a call: https://calendly.com/erikarosewellness/discovery-call Read the blog: https://erikavolling.com/blog/ Follow Erika on Instagram: https://www.instagram.com/erika.volling/ Join the community: https://www.facebook.com/groups/healthy.moms.wellness

In this episode, I discuss strategies to make your grocery shopping trip more efficient and less stressful, especially for busy moms like yourself. From shopping during off-peak hours to sticking to the perimeter of the store, I cover various ways to make healthier choices without breaking the bank. Here's a sneak peek of what you'll learn in the episode: Tips for navigating the aisles and prioritizing produce Understanding the Dirty Dozen and Clean Fifteen lists for organic produce Shopping seasonally for fresh and cost-effective options Reading labels and avoiding marketing tactics Creating a grocery list and watching for store sales and discounts Having grab-and-go snacks ready for busy days Involving your kids in the shopping process And most importantly, avoiding shopping on an empty stomach! If you're looking to elevate your grocery shopping experience and make healthier choices for you and your family, this episode is a must-listen. ~~~~~~~~~~~~ Resources: Cart Smart Guide: http://erikavolling.com/cart-smart Book a call with Erika: https://calendly.com/erikarosewellness/discovery-call Read the blog: https://erikavolling.com/blog/ Clean Eating For Weight Loss: https://erikarosewellness.etsy.com/listing/1097766054/clean-eating-for-weight-loss-health Follow Erika on Instagram: https://www.instagram.com/erika.volling/ Join the community: https://www.facebook.com/groups/healthy.moms.wellness

Welcome back to the Erika Rose Wellness Podcast! Do you often find yourself stuck on what to cook for dinner or spending too much time at the grocery store feeling uninspired? If so, you're in the right place! In this episode, we're diving into the world of meal planning and prepping, offering you simple strategies to master the art of healthy eating, even with a busy schedule. Episode Overview: In today's episode, we'll cover: Planning Your Meals: -The importance of meal planning for saving time and reducing stress -Tips for choosing recipes and organizing your weekly menu -Involving your kids or spouse in the meal planning process for buy-in and support Making Your Grocery List: -Checking your fridge, freezer, and pantry before shopping -Strategies for budget-friendly and efficient grocery shopping -Why it's beneficial to buy fresh and frozen items last Meal Prep Strategies: -Setting aside dedicated time for meal prep each week -Choosing between meal prepping full meals or individual ingredients -Incorporating staple ingredients to add variety to your meals Tools for Success: -The benefits of using glass or Pyrex containers for meal prep -Utilizing kitchen gadgets like a crockpot or mason jars for convenient meal prep -Recommended resources for meal planning templates and recipe ideas ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Resources: Book a call with Erika: https://calendly.com/erikarosewellness/discovery-call Erika Rose Wellness: https://www.erikavolling.com Clean Eating For Weight Loss: https://erikarosewellness.etsy.com/listing/1097766054/clean-eating-for-weight-loss-health The Busy Mom's Guide To Meal Prep: https://erikavolling.com/meal-planning-guide Downshiftology: https://www.youtube.com/@Downshiftology

Welcome to the Erika Rose Wellness Podcast! I’m you’re host, Erika Volling. I’m a busy mom of 3—7yo, 3 1/2yo, and 11mo—a blogger at www.erikavolling.com, and a pre- and postnatal health and wellness coach. I help working moms lose wight without giving up the foods they love so they have more energy to better balance work-life, mo-life, and personal time. In today's episode, I’m sharing a little bit about my journey. I go over: How I started blogging What led me to health coaching  How I lost 30# and one of the biggest mindset shifts around food Staying healthy during pregnancy and postpartum  How I lost my baby weight—this is also what I help my clients with! ~~~~~~~~~~~~~~~~~~~~ Shownotes: https://erikavolling.com/episode-1/ Book a call: https://calendly.com/erikarosewellness/discovery-call Read the blog: https://erikavolling.com/blog/ Follow Erika on Instagram: https://www.instagram.com/erika.volling/ Join the community: https://www.facebook.com/groups/healthy.moms.wellness