EmPowered Radio: Recent Episodes
Emma Montgomery
Welcome to EmPowered Radio, a podcast dedicated to educating listeners on all things nutrition, training, mindset, and personal development. Each week, join host Emma Montgomery, founder of Macros with Em, as she empowers you and gives you tangible takeaways to take the guesswork out of your fitness and nutrition.
Emma breaks down why tracking your macros isn't the same as hitting your macros. She explains that logging your food only creates awareness it's consistently hitting your targets that drives real results. She shares a personal story about her early days tracking macros.
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On this episode of Empowered Radio, Emma explores why losing the last 5-10 pounds requires a completely different strategy than losing the first 20-30 pounds, and why it feels harder.
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Emma shares her five practical, no-restriction "rules" for staying consistent through the summer without dieting rigidly — covering weekend mindset, alcohol strategy, mindful splurging, calorie cycling around events, and protein-first eating. She also shares updates on her upcoming August Shred program and the closing of her supplement company, HAPI.
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Summer doesn't have to derail your fitness goals. In this episode, Emma breaks down her four-step summer strategy to help you stay consistent - even when schedules are chaotic, vacations are back-to-back, and motivation dips. Whether you want to lose fat, maintain your results, or just stay connected to healthy habits, Emma gives you a realistic, grace-filled game plan.
Plus, she shares a relatable late-night Whopper confession that proves no one is perfect - it's all about how fast you recover.
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In this episode of Empowered Radio, Emma cuts through the noise and gets back to basics. If you've ever felt like you're doing all the things but not seeing results, this episode is for you. Emma breaks down the four foundational habits that consistently drive the fastest body composition results — no gimmicks, no supplements, no complicated protocols. Just the basics, done consistently.
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In this episode of Empowered Radio, Emma breaks down one of the biggest mindset shifts she's made in her fitness journey: doing less to get more. Emma shares how she went from training six days a week with heavy cardio to four focused, intentional sessions - and how her physique actually improved as a result. She unpacks the science of muscle growth, explains the concept of Reps in Reserve (RIR), and calls out "junk volume" - the extra training that adds fatigue without adding meaningful stimulus. Whether you're a seasoned lifter or just starting out, this episode will challenge how you think about training frequency. recovery, and what it really takes to build muscle.
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Emma tackles one of the most common pitfalls in macro tracking: using flexibility as an excuse to avoid structure. She opens by sharing how she once lived by "If It Fits Your Macros" - eating whatever she wanted as long as it hit her numbers — and why that approach eventually led to poor satiety, low energy, and even binge eating cycles.
Flexible dieting is a powerful tool, but without structure (consistent meal timing. protein anchors. fiber, and planned treats), it becomes chaotic and unsustainable. Emma walks through the mistakes she and her clients commonly make — skipping breakfast, saving calories for night snacks, choosing calorie-dense low-volume foods - and explains how these behaviors, while technically "on plan," work against hunger, cravings, and consistency.
She closes with a practical 6-step daily framework: anchor meals with protein, build for volume, plan fun foods intentionally, eat early enough in the day, repeat meals that work, and audit how your food makes you feel. The takeaway: structure isn't the opposite of food freedom - it's what makes food freedom sustainable.
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In this episode of Empowered Radio, host Emma Montgomery revisits one of the most debated topics in nutrition: meal timing. Emma shares what she used to believe as a coach - that calories were the only thing that mattered - and how years of personal experience and working with clients changed her mind.
She unpacks how meal timing affects hunger, cravings, binge eating patterns, sleep quality, scale fluctuations, and workout performance. This isn't about rigid meal schedules or debunking myths; it's about building eating patterns that actually support sustainable fat loss and a healthier relationship with food.
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In this episode of Empowered Radio, host Emma Montgomery kicks off a new series by tackling one of the biggest reasons women struggle to maintain their results: chasing a goal instead of building a lifestyle. She shares her own journey of repeatedly losing weight for competitions only to gain it back, and breaks down why goals alone are never enough. This episode covers the finish line mindset, the difference between knowing what to do and becoming the person who does it, and why identity — not information — drives lasting change.
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Em shares the raw, personal origin story behind her popular fitness program, Shred with Em. It started not as a business plan, but as a desperate need for structure during one of the hardest seasons of her life — seven months postpartum, struggling with undiagnosed postpartum depression, and feeling unrecognizable in her own body. What began with a simple 21-day online challenge grew into a passion for helping women, then a coaching practice, and ultimately the Shred — a six-week macro-based fat loss program that has now transformed the lives of 10,000+ women. Em breaks down exactly what the Shred is, what results to expect, and who it's truly designed for.
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One of the biggest mistakes I see women make is chasing too many goals at the same time. Yes, it's great to be ambitious and have goals, however most of the time the goals are not aligned (ie: wanting to lose fat but also training for a half marathon). So instead of making real progress on either of them, you feel stuck in the middle of both and splitting your effort between 2-3 different things. Today I'm going to walk you through the most optimal way to reach your goals.
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Are you actually ready to lose fat — or is your body just not there yet? in this episode, host Emma Montgomery breaks down the 6 checkpoints she uses with every client before starting a fat loss phase. From consistency and recovery to training quality, health markers, schedule readiness, and mental state, Emma explains why jumping into a calorie deficit without the right foundation leads to stalled results and burnout. Whether you're self-coaching or considering working with a coach, this checklist will help you figure out whether it's time to cut - or time to build your foundation first.
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Now that I've shared my whole weight loss journey, I thought I'd do a follow up episode and share what I would do differently, starting with pregnancy.
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I can't believe I've never done a full episode on my weight loss journey, so I thought I'd do that today. We're starting from the beginning, as in childhood and how my relationship with food was shaped. I'm taking you through dieting for my wedding, gaining 60 lbs during pregnancy, my postpartum depression, binge eating, and how I got to where I am now. I share how my business evolved from my journey and give you the real, raw BTS.
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Today we're talking about one of the most misunderstood topics in fat loss... body recomposition! Almost every woman I talk to says "I want to look toned". And what they mean is: I want to lose fat, build muscle, look tighter... but all at the same time. And this is exactly why most stay stuck in the messy middle.
I'm going to walk you through what body recomposition actually is and how to do it most optimally.
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Hey hey! Welcome back! On today's episode we're talking about weight loss and fat loss (yes, there's a HUGE difference) and why chasing a number on the scale can leave your body in a worse place, both metabolically and visually.
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I talk to women daily who feel like they're doing all the right things to get to the body they want, weight training, counting macros, tracking their steps- but nothing is changing. This is what we're talking about today. Whether you have a hobby or a strategy. This episode is short and sweet, but gets right to the root problem.
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There's a huge disconnect I see all the time in fitness, where women want desperately to lose weight but their efforts aren't matching their expectations. On today's episode I'm diving into the 3 levels of effort and why most women get frustrated with their fitness journeys.
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The goal with travel isn't perfection. The goal is coming home without needing to start over or do damage control. I've been on both sides, one where every time I went on vacation I came home with the scale up 5-7lbs, and now where I go and the scale is the same or sometimes down. I'm sharing my 5 travel "rules" that I follow to keep my habits in check while I'm away, that still allow me to enjoy vacation.
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Today we're talking about dieting with a strategy in place vs dieting with urgency (summer is on the way!) I'm diving into what reactive/urgent dieting looks and feels like, and how to avoid being the person who diets every year for summer. And of course, I share exactly how you can set up your own fat loss phase.
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What's up guys! Today we're diving into maintenance, and why it's actually harder than the fat loss phase. I always say we don't have a weight loss problem, we have a weight maintenance problem. So if you have ever dieted and lost the weight only to regain it, or maybe you've done that multiple times like me, this episode is for you!
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Most women don't actually want to stay "stuck", but their brain wants to stay predictable because that's comfortable. Today we're talking about self sabotage and why after doing great all week, you spiral on the weekends. I'm sharing tips for creating the identity of the person you want to be, and how to implement that today.
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We often think of discipline as a trait we have or don't have. But discipline is built. Today I'm sharing how to identify where you need to add or remove friction in your environment to have more structure in your day around food and exercise. Having the system in place gives you chances to do the things consistently, which then puts them on autopilot.
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Welcome back to another episode! Today we're discussing what having a responsive body actually means, and why fat loss stalls and gets harder over time. It truly is about earning fat loss. Just wanting it, or being motivated isn't enough. I'll also share red flags to see if you're ready to be in a calorie deficit.
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We live in a world where information is everywhere for FREE. If knowing what to do delivered results, you would already be in your dream body. Today I'm sharing why women who "know what to do" aren't getting the results they want, or expect. So if you are someone who knows how to track, hit your protein and fiber, be in a deficit, yet your results are inconsistent, or progress feels harder than it should, it's not a knowledge issue. It's strategy, timing and structure.
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Hey guys! Today we're diving into scale weight vs fat loss. I discuss- how fast the scale should move, what causes scale fluctuations, the difference between fat loss and weight loss, and how to actually measure your progress.
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Hello and welcome back! On today's episode we're diving into why if you want to look your best this summer, you need to start now! And I don't mean a calorie deficit right now. Successful dieting is done in 3 phases, this is the exact method used with 1:1 coaching clients. Today I'm walking you through how to set up a successful + sustainable fat loss phase.
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Hey guys! Happy 2026! I know Dry January is super popular, so I wanted to take today's episode to dive into alcohol and fat loss. We're diving into how and why it affects fat loss, and specifically how it's harder as we age. Research published on PubMed shows that women tend to reach higher blood alcohol levels than men drinking the same amount, partly because they generally have less body water and a smaller volume for alcohol to distribute into (PMID 10890798, PMID 11329488). Research also shows that as we age, total body water and lean body mass decline, so the same amount of alcohol results in higher blood alcohol concentrations in older adults (PMID 837653, PMID 18090653).
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Hey guys! Welcome back. I can't believe we're at the end of 2025! I wanted to take today's episode to help you with setting your goals for 2026. Today we're talking about setting Health Goals vs Fat Loss Goals, and how to make them fit your lifestyle so you don't burn out by the end of January.
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Hey guys! Welcome back. Today I want to dive into why fat loss is more than just tracking macros. Yes, a calorie deficit is needed for fat loss, and counting macros gives us structure and targets, but there are so many factors that influence what our macros are and the ability to hit them That's what we're talking about today!
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Hello! Welcome back. It's Thanksgiving week so I thought today's episode could be a little refresh on what works for me with navigating the day. These are tips for how I enjoy the meal without over doing it and still feeling in control.
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Today we're talking about fiber. Yes, it's not sexy, but it truly is a super hero when it comes to managing hunger when dieting, and keeping you regular. I'm going to walk you through why we need it, the 2 types of fiber, what they each do, and ways to incorporate more fiber in your day.
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Today we're talking about the "Holiday mindset". The way we approach the holiday season and how easy it is to put our health and fitness goals on pause. I'm sharing the pivotal moments in my fitness journey, 2 of which happened in November, and why starting now can have you miles ahead of those starting in January.
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Building muscle is the most effective way to age powerfully, look good, and feel good. Today I'm going to dive into how to build muscle, what "lifting heavy" actually means, and simplify progressive overload. By the end of the episode you'll have takeaways to implement into your training to start seeing the results you want!
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Have you ever heard someone say "oh the diet works, I just couldn't stick with it"? Well, in my opinion, if the diet worked, you would be able to sustain the results. Today I'm diving into what makes a diet truly successful, and why so many women lose the weight, only to gain it back again (and sometimes more). I'm also touching on how muscle loss plays a huge role, and what research shows after stopping GLP-1s.
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Hi friends! Welcome back to the show. We're on episode 4 of our metabolism series and today we're busting metabolism myths. I'm going through the biggest myths around metabolism and explaining what's true, and helping you understand how to work with your metabolism- not against it- so you can finally see lasting results.
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Hello and welcome back! We're on episode 3 of our metabolism series and today we're getting very tactical. I'm walking you through my 4 step method I implement with my 1:1 coaching clients to lose fat and keep it off, for good!
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In today's episode I'm breaking down the top reasons diets fail long term, and how it impacts your metabolism. By the end of the episode you'll see why fat loss feels harder every time you diet, and what you can do instead to break the vicious cycle.
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Have you ever felt like your metabolism is broken? Or maybe you've noticed that as you've gotten older fat loss feels harder? You're not imagining things. But your metabolism isn't broken, it's just adaptive. It changes with your hormones, the amount of muscle you have, your lifestyle, activity, even the way you eat.
In today's episode I'm going to break down what metabolism is, the 4 pieces that make it up, how perimenopause affects each one, and most importantly, what you can do to make your metabolism responsive again.
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I know you've heard people say "weight loss is 80% nutrition, 20% exercise" or something along those lines . And women tell me often that they want to start weight training after they lose some weight. Today I'm going to discuss the roles both diet and exercise play in fat loss, which one you should prioritize and when, and why you need both for results that last.
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Did you try to diet this summer, but felt like you were just spinning your wheels? Maybe you tracked great for a week, but then went on vacation. Maybe you said "I'll get back on track Monday"... every single Monday. And now it's September and you're frustrated and feel stuck because nothing really changed.
This happens to so many women. Summer is one of the hardest times to diet. So today I want to help you reset, we're not starting over, just resetting. That way you can go into fall with structure and a game plan that works, with a body that is responsive.
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Welcome back! Today's episode is diving into a super common frustration, "I swear I'm eating in a deficit, but I'm not losing fat". If this sounds familiar, don't worry, your metabolism isn't "broken". What's happening is usually one of two things: either you're intentionally eating more than you think, or you're setting yourself up with habits that increase hunger and push you to overeat.
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Ever feel like you are doing everything right- tracking meticulously, exercising, getting your steps in, but the scale won't budge? You might be in a spot where your body isn't ready to diet.
In today's episode we'll cover signs that your body isn't responsive, common reasons it becomes unresponsive, and how to get it responding again.
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Have you ever wondered why the last 5-10 lbs is the hardest? You've made amazing progress, you think you're doing everything right, but the scale just refuses to budge. Today I'm going to share 5 reasons those last few pounds are so hard to lose, and how you can actually break through and start seeing progress again.
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Hello and welcome back! Today's episode is for you if you feel like you're doing all the work- lifting weights, hitting steps, doing "everything right", yet you look in the mirror and think "why don't I look like I work out?"
This can be one of the most frustrating places to be, I know, I've been there. So today I'm breaking down the reasons this might be happening and what you can do to change it.
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Have you ever stepped on the scale after a 'perfect' week only to see it go UP?! Yeah, I have too and it's super frustrating. Today you'll learn why the scale increases even when you're doing everything right, the difference between fat gain and weight gain, and how to measure progress outside of the scale so you stay motivated.
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Have you ever thought that taking time to work out, meal prep, or track your food is selfish? Vain? Or that you don't have time for it? Then today's episode is for you! We're reframing why taking time to take care of yourself should be a priority, not optional.
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Happy July 4th! I can't believe we're already halfway though this year! If you're like me, you've done some reflecting on the first half and maybe you aren't where you thought you would be with your goals or intentions you set. Today's episode is straight to the point. I'm sharing the 3 most common reasons I see for not hitting your goals, how to reset and rebuild your plan.
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Hello! Welcome to week 4 of the Hot + Healthy Summer Series. Today's episode if for those of you who might have fallen off track after vacation, or maybe you're just stuck in a rut and can't figure out how to get back to it. I'm sharing 3 quick wins that you can do this week to get some momentum back!
Welcome to week 3 of our Hot + Healthy Summer Series! Summer means vacation and travel time. This doesn't mean your goals have to take a back burner though. You can travel and still lose fat. Today I'm sharing my tips to help you navigate that and work smarter, not harder.
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Welcome to week 2 of our Hot + Healthy Summer Series! Summer time usually means more social events, dining out, and cookouts. These things can seem hard to navigate when you're working towards fat loss, so today I'm sharing tips and strategies to implement to have the drinks, or eat out at a restaurant that isn't in your food tracking app.
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Hello and welcome back! Today kicks off the Hot + Healthy Summer series for the podcast and my email list! We'll be touching on all things to help you look and feel your best this summer. Today I'm sharing tips to help you look and feel your best by July 4th.
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Welcome back! I hope you all had an amazing Memorial Day weekend! With summer practically here, our schedule's tend to get a little more chaotic with travel, kid's sports, social events, etc. Today I want to help you simplify fat loss by maintaining what I call the Core Four key habits.
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Have you ever heard the term "skinny fat"? Today, we're talking about what exactly that means and how you can fix it. I know when I weighed 200 lbs and lost my first 60 lbs, I definitely fell into the skinny fat body type. I'm sharing what I did and what you can do to change your body composition.
Two of the most common questions I get are around reverse dieting. When should I implement a reverse, and how long do I need to stay at maintenance before I can diet again? Today we're unpacking both of those.
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It's no secret that I have struggled with binge eating and just over eating, specifically in the evenings, in the past. Today I'm sharing 6 tips that I used to help me get out of the bad habit of mindless snacking and over eating at night.
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There is a lot of buzz around walking and getting 10k steps and how that is great for fat loss. Today we're talking the why behind it all and why I think walking is the best cardio for fat loss.
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Do you feel bloated and puffy after vacation or just a weekend off plan? I'm sharing tips to help reduce that bloat and inflammation and get you back on track!
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One question I get asked frequently is "how long can I be in a calorie deficit?" Today we're unpacking that question to determine how long you can/should be in a deficit and things to consider.
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Today we're talking about the 2 things that are keeping you from the body that you want... inconsistency and your training intensity. If you are struggling to see the results you want, you likely need to tighten up one or both of these areas.
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Today we're talking about 3 things that can absolutely sabotage your fat loss progress without you even realizing it. Sleep, stress and mindset play a huge role in your progress. Especially sleep and stress as they directly impact hormones, energy levels and your behavior around food and exercise. Yet these things aren't focused on nearly enough when we get into our fat loss journey. I dig into what is impacted and tips to improve these areas.
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Hi guys! Welcome back. Today I have some rapid fire "things to normalize on your fitness journeys" that I think are good reminders.
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Hi guys and welcome back! Today we're touching on 6 things that don't get talked about enough and are very normal on our fitness journeys. From bloat to if you can lose fat just by walking, I share my experience with these things and what's normal and what isn't.
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I wanted to share the 5 habits I have that help me maintain my physique year round, even when I'm not tracking my food.
It truly comes down awareness… You create the awareness through structure and routine around food and exercise.
This doesn’t mean you have to track your food forever. Once you’ve tracked long enough, especially at maintenance, you learn what foods fuel you best, what serving sizes look like and portion control. It creates awareness. And the awareness is what will allow you to eat to look good, and still enjoy life.
Today we're diving into being perfect vs being consistent and how to know if you are letting your emotions drive your decisions vs data. It's so common to say "I feel like it's not working" but do you know?? If you're tracking enough data, you will.
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Welcome back! Today I'm touching on why macro counting is different than ever other diet. From the awareness of where your calories are coming from, to the data to make adjustments to your plan as fat loss plateaus, it truly teaches the foundations of nutrition. Macro counting changed my body and my relationship with food.
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Happy 2025! So grateful for you all and thank you for tuning in! Today I'm going to share 10 things to keep in mind if you have a goal of changing your body (losing fat, gaining muscle) this year!
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Hello! Happy Holidays! I can't believe the new year is right around the corner!! Today I'm sharing 3 ways to make 2025 your most consistent year yet with your workouts and nutrition. These are 3 things that will help you make progress and keep the needle moving towards your goals. If you have ever struggled with starting over every week, ending a year in the same spot you started or worse, then this is for you!
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With the new year approaching and many people wanting a fresh start with their health and fitness goals, I wanted to take the time to remind you that there is what's optimal and what's practical. I think setting yourself up in a realistic and practical way can be the catalyst to changing your lifestyle and crushing your goals. On the flip side, setting yourself up in a way that is hard to be consistent with can lead to you failing quickly. I'm going to share 5 tips where you can use the practical way and still move the needle towards your overall goal.
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Today, I'm sharing the one strategy that helps my clients the most when they struggle with inconsistency. If you struggle with overeating on the weekends, this could be the missing piece!
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Hi! Today we're discussing 5 of the most common mistakes I see women make with their workouts. If your goal is changing your body composition (building muscle and losing fat) to get the "toned" look, you'll want to make sure you're not doing any of these, I've been guilty of them all.
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Hello! Happy Thanksgiving! I'm so grateful for you tuning in and wanted to share my exact routine the day after Thanksgiving.
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Hi guys, welcome back! With Thanksgiving right around the corner, I wanted to share my tips for navigating the holiday. This is how I approach Thanksgiving, and it's majorly reduced my stress around the food-focused holiday.
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Is starting a diet during the holiday season a bad idea? Research actually shows it isn't! People are more successful on their diets when they start before January. I have 5 reasons for why it can be the perfect time to track your food and continue working on your goals.
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In today's episode I'm discussing the number one thing that changed the game for me in terms of losing fat and keeping it off.
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Today we're diving into the phases of macro counting and specifically how I would set up my fat loss phase if I had 20lbs to lose.
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Today, I'm diving into how to prime your body for successful fat-loss phases. We'll discuss why being at maintenance primes your body to lose fat optimally and sustainably.
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How do you know if you're ready to start a fat loss phase? Today I'm sharing biofeedback markers to check in on before jumping into a diet to ensure you are set up for success!
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Are you a serial dieter? Does it constantly feel like you're starting a diet? Today I'm talking about why I think people lose weight and regain it and how to avoid it!
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Are you a serial dieter? Does it constantly feel like you're starting a diet? Today I'm talking about why I think people lose weight and regain it and how to avoid it!
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Hi! Welcome back! Today we're diving into 5 things that can keep you overweight. And most of the time we don't even realize we're doing it. So if you feel stuck, feel like you have hit a plateau, or just can't lose weight, you'll likely find yourself doing 1 or more of these things, I know I've done them all at one point in my journey.
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Today I'm talking all about realistic expectations for fat loss and also ways that you are making progress that you likely aren't even noticing.
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Are you wrapping up summer feeling a little heavier? Maybe sluggish or just out of routine? I'm sharing 3 simple things to make you feel better instantly and help you get back into your routine.
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Hi!! Today's episode is going to be super helpful for those of you who are struggling to stay consistent on the weekend. I'm sharing a method I use in the Shred to give clients more flexibility and overall helps their adherence.
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Hello hello! Today we're talking rest times.. is no rest or little rest between sets actually killing your progress? Today I'm sharing why rest between sets is so important, but also why it could be hindering your results.
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Hey guys! Welcome back! On today's episode, we're talking about making compromises during our dieting phase versus restricting. I share 5 tips on what I do and find helpful. Lastly, HAPI is having a birthday sale! Save 25% off sitewide with code 'birthday'. https://www.hapibodi.com/
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Hey guys! Today we're discussing 3 training variables to focus on when you are dieting. Reminder that April Shred opens on 4/1 and we start on 4/8!
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Hello! Welcome back! Today I wanted to share some hard truths that come with dieting that aren't often talked about.
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Hello! Welcome back! Today I'm talking all about meal frequency, how many meals I eat and why. I'm also diving into why I don't snack and why I think it's a gateway to over eating.
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Hi guys and welcome back! Today we're going to talk about how weighing in once a week might actually be hurting your relationship with the scale. We'll also touch on metrics to be tracking, and things that will cause the number on the scale to fluctuate.
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Hey hey! I hope you are all still crushing it with your health and fitness goals! Today I'm wanted to share what I think is the number one fat loss progress killer! I speak from personal experience on this and have coached hundreds of clients on this same issue. But this is why I don't recommend "cheat meals" or untracked meals during your dieting phase.
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Hi guys! I hope you are all still going strong with your health and fitness goals! We're about 2 weeks into 2024, so I wanted to touch on motivation and why you shouldn't wait to be motivated to start.
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Hi guys! Happy New Year! Today we're gonna talk about dieting, and specifically why it doesn't have to suck or feel hard to mean it's working. We'll talk about black/white views of food and how your relationship with food matters as much as what you're consuming.
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Hello! Welcome back! Thanksgiving is right around the corner, and Christmas will be here before you know it! I wanted to share tips as well as how I handle the holidays without gaining weight.
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Hi friends, welcome back! Today, I'm going to share 3 things you are likely overthinking and making way HARDER than they need to be. Let's simplify our fitness journey!
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Hi friends, welcome back! I think we all understand by now that if you aren't losing weight, you aren't in a calorie deficit, but today I'm discussing the 5 most common reasons why you aren't in a deficit, even if you think you are.
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Hi guys! Welcome back! One of my biggest tips to help with hunger when dieting is to focus on volume meals. Today, I'm discussing why, but also sharing some cons that can come with too much volume eating.
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Welcome back! Today I'm debunking some common nutrition and fitness myths!
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Hi guys! Welcome back! I know you've all heard me say "a calorie deficit is what you need for weight loss", so then you might wonder why you should count macros at all! I break down why in this episode and also share my top tips for making macro counting easier.
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Hi guys! Welcome back! Today I'm discussing signs that you aren't hitting your full muscle-building potential. If you're after that lean, "toned" look, and feel like you don't look like you should for all the work you're putting in, then today's episode is for you!
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Welcome back! Today is all about overeating on the weekends, why we do it and how to move forward. I get this question a TON, but also struggled with this for years. I'm giving you some tips to implement to help give you more control on the weekends.
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Hey guys! Long time no talk! I'm back today to dish on 3 unpopular truths about fat loss. Things we NEED to hear, but sometimes don't wanna hear.
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Hi guys! Welcome back! Today we're talking about progress killers. You know, the things we're doing that we don't even realize, that are sabotaging our progress on our weight loss journeys.
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Hey guys! Happy Friday! Today is all about where you have your focus when it comes to your fitness and nutrition. Are you spending too much time worried about the shiny things instead of nailing the foundational things?
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Hi guys! Today's episode is all about Creatine. I discuss what it is, who should take it, when, how much, benefits, side effects and more!
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Hey y'all! Welcome back! Today we're talking about why losing the last 5-10 lbs is so hard and steps you can take to get there!
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Welcome back! Today's episode is for those who have tried "everything to lose weight and nothing is working". I'm sharing 3 tips to consider.
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What's up, guys? Welcome back! Today is all about body recomposition, losing fat, and building muscle. I will cover the 5 key factors you need to focus on to change your body composition.
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Hey guys! Welcome back! Today we're going to dive into your metabolism. I talk specifically about if you can "break" your metabolism and what it means for it to be down regulated.
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Hi guys! Today we're going to dive into calorie deficits and if being in a super aggressive one will lead to quicker fat loss.
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Hey guys! Welcome back! Today's episode is all about using macro tracking in a way to serve you for when you're not tracking versus just playing macro Tetris to hit a number.
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Hi guys! Welcome back! Today I wanted to talk about the question I get all the time from people who are new to tracking macros, and that is "do I eat if I'm not hungry"? We're going to touch on this, and feeling like we're eating more and how that would help us lose weight.
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What's up guys! Happy New Year! With so many people with a goal of weight loss, I wanted to touch on 3 things you should be focusing on!
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Hi friends! With the new year approaching, I know lots of you have a fat loss goal in mind. Today I want to share with you how to be successful and make the most of your dieting phase!
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Hi friends! This is hands down one of the most commonly asked questions I get. So we're touching on how long you can, or should diet, and any risk for dieting for longer periods of time.
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Hi guys! I hope you had an awesome Thanksgiving! I'm so grateful for you all! Today I wanted to talk about over eating and what to do next.
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Well, guys, we are upon sick season! I wanted to touch on a topic that gets brought up to me all the time, should you workout when you're sick, and what should you do with your macros?
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Hi guys! I know we often correlate working out with losing weight, or just how we look in general. Today I'm sharing 10 reasons to workout that have nothing to do with how you look!
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Hey guys, welcome back! Can you believe there are only 10 weeks left in the year!! I'm sharing my top 3 tips to maintain weight over the next 10 weeks so you don't accidentally gain 10 lbs!
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Hi friends! We're talking body recomposition and the difference in weight loss and fat loss. I really explain why you're seeing inches decrease without the scale dropping much.
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Hi friends! Today's episode is a little pep talk that I think everyone can benefit from.
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Hey guys welcome back! Today's episode is all about intermittent fasting and meal timing. We'll talk pros and cons, if it matters, and if you can build muscle while doing so.
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Hey guys! Welcome back! Today's episode is all about eating healthy and eating for fat loss. There is a big difference, they are not one in the same!
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Hey guys welcome back! Today's episode is short and sweet, but it's about 3 things the internet and social media will tell you that you need to do to lose weight, but you don't!
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Hey guys! Today we're going to discuss if eating 5-6 small meals really boosts your metabolism and is better for fat loss.
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Hey guys! Today's episode is for all the women! We're gonna discuss tips for managing that time of the month! How to work with your body instead of against it!
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Hey guys! Welcome back! Today we're gonna talk about "shiny object syndrome" and how it's likely causing you to not see the results you want.
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Hi friends! Welcome back! In today's episode I'm sharing 10 things I wish I knew when I started on my fitness journey!
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What's up guys! Happy 4th of July weekend! Today I'm gonna share with you 5 strategies I use to navigate weekends like this!
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What's up, guys, and welcome back! You've heard me say it time and time again, consistency is everything when you are dieting! In today's episode I'm giving you 5 tips to be more consistent with your diet so you can start to see progress!
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What's up, guys, and welcome back! In today's episode I'm giving you 5 tips to stop over complicating your nutrition and really simplify things!
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What's up guys, and welcome back! Today I have Coach Mike Millner on and we dive into how your personality plays a large role in how you should diet and train. We also discuss binge eating, yoyo dieting, and behavior changing.
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What's up, guys, and welcome back! In today's episode, we are talking about all things rest and recovery! We're diving into deload weeks, why they're important and how to implement those. We'll also touch on rest days and rest times during workouts.
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Hey guys! Today I'm going to share with you 3 ways to create a calorie deficit. We know that a calorie deficit is what is needed for weight loss, and there are 3 ways you can do that.
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Welcome back! Today I'm going to share with you 5 habits of mine that keep me lean year round! These are simple things that you can implement into your day that will create awareness and structure/routine.
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Hey guys! Welcome back! How many of you find yourself saying "I feel like I should look better for as hard as I work?" Well today I'm gonna share 3 reasons why you don't look like you workout.
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Hey y'all! Welcome back! Do you struggle with overeating? Specifically late at night? I know I have been there! Today I'm sharing my tips to help with this!
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What's up guys, and welcome back! In today's episode, I want to talk about nonnegotiable things in your day and week that will ultimately lead to habits.
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What's up, guys, and welcome back! In today's episode, we're going to talk about reverse dieting, how to know if you're ready to reverse, and most common FAQs on reversing.
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What's up, guys, and welcome back! In today's episode, we're going to talk about things that are overrated for fat loss, underrated, and just not necessary!
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What's up guys, and welcome back! In today's episode, we're going to talk about adjusting your macros, both when and how you should do that to continue seeing results.
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Welcome back! Today I wanted to share with you my 2 biggest pet peeves with nutrition and exercise. These are the most important things in terms of changing your body, and what most people get hung up on! I hope if you find yourself here, you have that "lightbulb" moment.
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What's up guys? Welcome back! Today I wanted to share with you my top 5 tips for not sabotaging your maintenance phase. I also touch on 3 tips to maximize your maintenance and make it work for you!
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What's up guys, and welcome back! In today's episode, I'm going to cover 6 signs that it's time to stop dieting, and what you should do instead!
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What's up guys, and welcome back! In today's episode, we're going to talk discuss if you can drink alcohol and still see fat loss. We'll talk about how to track alcohol in your macros and ways to drink responsibly.
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What's up, guys, and welcome back! In today's episode, we will talk about reasons your scale weight is going up that have nothing to do with fat gain!
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Is the weekend your weak end? I know for most people, the weekends tend to be where we stall our progress. In today's episode, I'm going to share some strategies to help you tighten up your weekends, so you can get back on track with making progress!
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What's up guys, and welcome back! In today's episode, we're going to talk about the reasons people give up on their weight loss or fitness journeys and how to overcome them.
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What's up guys, and welcome back! In today's episode, we're going to talk about how to stay on track while traveling. I'll be sharing what I do when I am traveling while tracking macros.
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What's up guys, and welcome back! In today's episode, we're going to talk about why maintenance is harder than being in a calorie deficit. I'll be sharing some things you can expect when you are at maintenance, and tips to make the most of it!
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Feeling unmotivated? I hear you!! I'm going to share 5 ways you can feel more positive and more motivated daily!
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Welcome back! On today's episode I'm going to tell you the most common reasons as to why people think macros don't work for them.
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Hey guys! Welcome back! I just went to Hawaii a couple of weeks ago and wanted to touch on how I handle vacations. What a full day of eating looks like, exercise, and what the scale does when I get home, and more!
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What's up guys! In today's episode I'm going to discuss why the scale shouldn't be the only unit of measure you're tracking, and 8 other signs that you are making progress!
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What's up guys, and welcome back! In today's episode we're going to talk about nutritional periodization. We'll touch on dieting, maintaining, and bulking, and when and how you can implement these phases into your year.
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What's up guys! Welcome back and thank you for tuning in! Today I'll be talking all about protein. Why we need it, what it does, myths surrounding it, benefits of it, different protein sources, how to increase your intake, and so much more! This is one of those episodes you'll want to grab your notepad and take some notes!
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What's up and welcome back! Today is a short, sweet, and helpful episode! I know a lot of us are in dieting phases right now because summer is on its way! So here are 5 tips for setting up a successful cut!
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What's up guys! Welcome back to another episode! Today we're going to be talking about eating more to lose weight, my experience with binge eating, and things that helped me on my journey!
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What's up guys! Welcome back to another episode! Today I'm sharing some tips on how to make dieting suck less lol! Specifically how to minimize hunger during your dieting phase! These are things that I implement myself and I find them SUPER helpful!
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What's up guys! Welcome back to another episode! Today we're going to be talking about a question I got on Instagram - "why am I not losing weight in a calorie deficit?" The answer is simple... and maybe not what you expected! Tune in to find out my tips for ways to correct your course when you're caught in this scenario!
Weighing Meat & Veggies:
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What's up guys! Welcome back to another episode. Today we're going to talk about your metabolism, calories that you burn throughout the day, what you CAN control, what you CANNOT control, and why you shouldn't eat back the calories you burn while exercising.
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What's up guys! Welcome back to another episode! Today I have a Nutrition FAQ for you! We'll be talking about topics like if going over your protein goal is bad, how close is close enough to hit your macros, and so much more!
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Welcome back to another episode! This episode is a short and sweet one on tracking! I'll be giving some tracking tips, why macros and calories don't match up in apps, tracking mistakes that can result in plateaus, and things to avoid!
March Shred with Em opens for enrollment today! Link to join
https://macroswithem.com/shred-with-em/
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Hey guys and welcome back! Today is a short and sweet episode on the 3 things that you are more than likely spending too much time and energy focusing on or tracking and the three things that you SHOULD be spending more time and energy focusing on and tracking! Let's dive right in!
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EmPowered Nutrition Supplements
https://macroswithem.com/merch/
Welcome back to another episode! Today we're going to talk about progress!
Some of the topics we touch on regarding progress are:
- If your progress is moving fast enough.
- How to know if it's moving fast enough.
- When to adjust your macros.
- How to adjust your macros.
- Measuring progress when dieting.
February Shred is open for enrollment! Link to join:
https://macroswithem.com/shred-with-em/
EmPowered Elite Monthly Membership: https://macroswithem.com/programs/
The EmPowered Community: https://www.facebook.com/groups/macroswithemcommunity/
Welcome back to another episode! Today we're going to talk about why you can't stay on plan. I know the majority of the world started a diet on New Years Day - which is great! But I hear from people constantly about not being able to stay on track so I wanted to tell you the three reasons that I've found for this problem and some tangible takeaways to help!
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The EmPowered Community: https://www.facebook.com/groups/macroswithemcommunity/
EmPowered Nutrition Supplements
https://macroswithem.com/merch/
Calorie Cycling video:
https://youtu.be/NE2BJRCQNLU
Welcome back to another episode! Today I have a Q&A of questions that I pulled from my Instagram. I tried to pull ones that were a little different and also some that are frequently asked! Let's dive in!
Welcome back to another episode!
Here's what we're chatting about today:
- Setting New Years Resolutions.
- Why people have a hard time sticking with resolutions.
- Tips for weight loss (if that's one of your goals for the New Year).
- Some things to avoid with resolutions.
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Welcome back! In this episode, I'm going to be telling you the top 10 things I wish I knew when I started counting macros. Some of them are a little more specific, some of them are more general. But ALL of them are super useful! So grab your notebooks and let's dive on in!
January Shred with Em opens for enrollment on Friday! Link to join:
https://macroswithem.com/shred-with-em/
Calorie Cycling video:
https://youtu.be/NE2BJRCQNLU
MyFitnessPal Tracking Guide: https://drive.google.com/file/d/1YbMNy9-4C2WK_Z5qR47dS4dm4VSE-TdI/view?usp=sharing
Welcome back! Today, we are going to talk all about progressive overload. What it is, how to progressively overload your training, moving up in reps vs moving up in weight. I do recommend taking notes on this episode so grab your notebook and let's dive on in!
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EmPowered Nutrition Supplements
Welcome back! I've got a short and sweet episode for you today! I'm talking about why we mentally put things off and giving you 3 reasons why you shouldn't wait until January 1st to start pushing for your health and fitness goals!
EmPowered Nutrition Supplements are now available! Grab your Shred stack while supplies last!
December Shred is open for enrollment!
Welcome back! I know people tend to freak out when it comes to this time of year because the holidays around this time of year are centered around food. So in this episode, I'm going to give 5 tips on how to minimize fat gain during the holidays so that you can feel more in control of your health and fitness!
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The EmPowered Community: https://www.facebook.com/groups/macroswithemcommunity/
Welcome back! In this episode, I'm giving you macros 101! I'll be covering why you should track them, how to set your own, tips for beginners, and so much more! Let's dive in!
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Free resource: MyFitnessPal Tracking Guide
Total Daily Energy Expenditure Calculator
Welcome back! Today is all about training! We'll be talking all about home vs gym, transitioning from home to gym, and the mistakes that I see made most often during workouts. Let's dive in!
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We all know that there is a ton of misinformation and myths floating around the nutrition world. So today I'm debunking SEVEN of the most common myths that I see! Let's dive in!
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Starting on your own health and fitness journey can feel daunting. There are so many diets, opinions, supplements, programs, methods, all of the options can make your head spin! So in this episode, I'm giving you my top 3 tips to get you moving forward and taking action TODAY!
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Today, I've got a Q&A episode for you guys that I posted on my Instagram stories! I had a blast recording this episode and can't wait to do more like this!
Calorie Cycling video
In today's episode, we're going to be talking about reverse dieting! I'll be giving you some helpful tips on how to execute your own reverse diet correctly, what to expect along the way, when you should implement it, and why it's so beneficial!
Need some guidance with your reverse diet? Check out my reverse dieting strategy that's customized just for you! Click here to get started!
Hey guys! Thanks for joining me today! In this episode, we're going to be diving into the 3 most looked over keys for a successful diet!
- nutrition periodization and tips for when you should be in calorie deficit vs maintenance
- how vital your mindset is when it comes to dieting
- the importance of your environment and accountability and the effect it has on your willpower.
October Shred with Em opens for enrollment on Friday!
Link to join: macroswithem.com/shred-with-em/
Welcome back, guys! Today, we're going to be talking about what a weight loss plateau is, what causes it, the importance of using multiple tracking metrics, my order of operations of determining if you've actually hit a plateau, and how to adjust accordingly! Let's jump right in!
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MyFitnessPal Tracking Guide
Today, we're diving into the TOP 5 dieting and nutrition mistakes that I see people making! So pull out your notebook and pen and get ready to write these down! If you need more hands-on help with your health and fitness journey the link to apply for my 1:1 coaching is down below!
Application for 1:1 coaching:
https://macroswithem.com/coaching-application/
Welcome to the FIRST episode of EmPowered Radio! This podcast has been a long time coming! I'm talking about why I started this podcast, what to expect in upcoming episodes, and my personal story! Let's dive in, guys!
Apply to the Shred with Em program (we start Sept. 6th)
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