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 today

If 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
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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 weight

• Recognize the difference between body love and body neglect

• Shift your mindset from “fixing” your body to caring for it

• Build 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-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

  • 
    

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 cravings

• Feel calmer, clearer, and more balanced heading into the holidays

Plus — 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-waitlist
Everyone 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 night

These 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-ins

• Practical time management tips like batching errands and creating a daily highlight

• Why delegating and asking for help is one of the best forms of self-care

• Simple ways to protect your energy and avoid burnout during the holidays

• The importance of taking “me time” — even if it’s just a quiet shower or a few deep breaths

You’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 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/

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 habits

Tune 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