EmPowered Radio
EmPowered Radio is a weekly podcast hosted by Emma Montgomery, founder of Macros with Em, that educates listeners on nutrition, fitness training, mindset, and personal development. Each episode offers practical takeaways to simplify health and fitness decisions. The show aims to empower listeners with actionable advice and guidance.
Episodes
How to Get More Out of Your Workouts... Progressive Overload, RIR, Rest Times & More
In this episode of Empowered Radio, host Emma Montgomery breaks down practical strategies to maximize the workouts you're already doing, no new program required. Whether you're a beginner or an experienced lifter, Emma walks through how to review your previous session data, choose the right weights using reps-in-reserve (RIR), film your sets for form feedback, apply progressive overload,
You Got Your Dream Body. Now How Do You Keep It?
In this episode of Empowered Radio, Emma tackles the question every woman chasing a fitness goal needs to answer: If you woke up with your dream body today, would you actually know what to do tomorrow? Emma breaks down why so many women excel at losing weight but struggle to keep it off, shares her own all-or-nothing dieting experience from competition prep, and offers three practical questions to
Are You More Loyal to Your Discomfort Than Your Goals?
Emma challenges listeners to examine why they feel stuck in their fitness and nutrition journeys. The core idea: we often become more loyal to the discomfort we already know than to the goals we say we want. Emma breaks down how the brain's craving for predictability keeps us repeating familiar but unhelpful patterns, why discomfort exists on both sides of every meaningful decision, and how t
10 Fitness + Nutrition Rules That Keep Me Consistent
Emma shares her 10 personal fitness and nutrition SOPs (standard operating procedures) - the rules that keep her consistent without relying on motivation. From never missing twice to eating the same core meals, following the plan instead of your mood, and understanding that maintenance is part of the strategy, Emma breaks down each principle with real-life examples from her own journey. Whether yo
Balance Is Earned: The Season of Discipline That Creates Freedom
Emma breaks down why real balance isn't something you're handed — it's earned through consistent habits, structure, and delayed gratification. She unpacks the difference between wanting balance and wanting relief from commitment, explains why tracking your food builds long-term intuitive eating skills, and shares how “seasons" of intensity create the foundation for sustainable
Beat Procrastination: Small Steps, Big Momentum
Emma breaks down why we keep pushing off the things we want to do — and gives practical, science-backed strategies to build momentum instead of waiting for motivation. She covers the "pebble method" for tackling overwhelming goals, why action creates motivation (not the other way around), and how to use the minimum effective dose to stay consistent even during busy seasons.Apply for coac
Consistency Over Perfection: Finding Your Minimum Effective Dose
Emma breaks down why most people don't actually struggle with consistency - they struggle with trying to follow a "perfect" plan every day. She introduces a simple but powerful framework: the minimum effective dose, a fallback range for your habits steps, workouts, protein, etc.) that keeps you moving toward your goals even during chaotic weeks. Instead of an all-or-nothing gold sta
5 Mindset Shifts I Had to Make to Lose Weight (And Keep It Off)
Emma breaks down the five core mindset shifts she had to make to lose weight and actually keep it off - from all-or-nothing thinking to redefining what "maintenance" really means. She also shares a personal, vulnerable look at how her relationship with food scarcity was shaped growing up, plus an announcement about her new fall fitness challenge, The Rebuild.Apply for coaching Join the M
Should You Lose Fat First or Build Muscle First?
Emma breaks down one of the most common fitness dilemmas: should you prioritize fat loss or building muscle first? She walks through five key factors - current body fat levels, training experience, dieting history, performance goals, and timeline — to help you identity the smartest starting phase for body recomposition, using real client examples and her own experience along the way.Apply for coac
Why "Toning" Your Body Requires Two Different Goals
In this episode of Empowered Radio, Emma dives deep into body recomposition - can you actually build muscle and lose fat at the same time?Emma breaks down the five key requirements for recomposition, explains why most women will get better results by focusing on one primary goal at a time, and clarifies exactly who is a good candidate for true recomp. Whether you're new to strength training o
Why You Struggle To Lose Weight Even When You Know What To Do
In this episode of Empowered Radio, Emma dives into the psychology behind weight loss struggles — going beyond calories and workouts to explore the real mental blocks holding people back: comfort-seeking brains, identity mismatches, self-sabotage, emotional eating, all-or-nothing thinking, and the challenge of delayed gratification. She shares practical mindset shifts to help listeners break old p
You Might Be the Problem: Taking Ownership in Your Fitness Journey
Emma breaks down one of the most uncomfortable truths in fitness: sometimes the program isn't the problem - you are. She shares her own past struggles with consistency, and why execution (not more information) is what actually drives results.Apply for coaching Join the Monthly Membership Join the waitlist for the next ChallengeHAPI supplements (Final Sale: up to 70% off!)Submit a question for
Tracking Macros vs Hitting Your Macros
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.Apply for coaching Join the Monthly Membership Join the waitlist for the next ChallengeHAPI supplements (Final Sale: up
Why Losing the Last 5-10 Pounds Requires A Different Strategy Than the First 20...
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. Apply for coaching Join the Monthly Membership Join the waitlist for the next ChallengeHAPI supplements (Final Sale: up to 70% off!)Submit a question for the podcast The EmPowered Community free Facebook group Follow
My 5 "Nutrition Rules" For Staying Consistent During Summer
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. Apply for coaching Join the Monthly M
Stop Winging It This Summer, Create A Strategy Instead
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 rela
4 Habits That Change Your Body the Fastest
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.
How I Built A Better Physique By Doing Less
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 (R
Why I Changed My Mind On If It Fits Your Macros (IIFYM)
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 st
Why I Changed My Mind About Meal Timing: Macros Aren't The Whole Story
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
Chasing A Goal vs Chasing A Lifestyle: Why Women Struggle To Maintain Their Results
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, th
BTS Of Shred with Em, How + Why My Most Loved Program Was Created
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 passio
What Happens When You Chase Too Many Goals
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 thi
Have You Earned The Right To Diet? (How I Assess Readiness For A Calorie Deficit)
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 stalle
What I'd Do Differently If I Started My Weight Loss Journey Over
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.Shred Waitlist: May 18thApply for coaching Join the Monthly Membership HAPI supplementsThe EmPowered Community free Facebook group Follow Emma on InstagramFollow Emma on FacebookApply for coaching Join the Monthly Membership Join the waitl
My Weight Loss Journey: Losing 80 lbs Naturally, Binge Eating, Postpartum Depression & More...
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 busi
Can You Build Muscle in a Deficit? The Truth About Body Recomposition
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 i
Weight Loss vs Fat Loss - Is Chasing a Number Ruining Your Physique?
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. Join the Spring Shred sessions starts April 6thApply for coaching Join the Monthly Membership HAPI supplementsThe EmPowered Community free Facebook group Fo
Why Your Body Isn't Changing Even Though You're Putting In The Work
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. Shred Waitlist sessions starts April 6thApply for coaching
The Effort vs Expectations Gap in Fat Loss
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. Shred Waitlist sessions starts April 6thApply for coaching Join the Monthly Membership HAPI supplementsT
My Travel Rules: How I Enjoy Vacation Without Starting Over
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,
Dieting With Strategy vs Urgency (Is Your Summer Body Actually Achievable By Summer)
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.Apply for coaching Join the Monthly Membership HAPI supplementsThe EmPowere
Why Maintenance Is Harder Than Fat Loss (The Real Work Starts After The Diet)
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!Apply for coaching Join the Monthly Memb
Why You Keep Self Sabotaging (And How To Become The Person Who Keeps The Weight Off)
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. Apply for coaching Join the Monthly Member
How To Build Discipline: Why Systems Beat Motivation
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. Apply for coaching Join the Monthly
Why Fat Loss Stalls + Gets Harder Over Time
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. Apply for coaching CURED Serenity gummies (code Emma saves 20% t
Why "Knowing What To Do" Isn't Producing Fat Loss
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
Summer Bodies Are Made In The Winter: Why You Need To Start Now If Your Goal Is Looking Your Best This Summer
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. Apply for coaching
Scale Weight vs Fat Loss: How To Read Progress Correctly
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. Join the Shred (starts today- last chance to join)Apply for coaching CURED Serenity gummies (code Emma saves 20% through jan)HAPI supplementsThe EmPowered Community fre
Alcohol + Fat Loss: Why It Hits Women Harder (Especially As We Age)
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 le
How To Set Goals That Actually Stick
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. Apply for coaching Join the Shred Waitlist (starts Jan 12th)HAPI supplements (2
More Than Macros: Why Fat Loss Is About Metabolism, Hormones, Stress, Sleep + Behavior- Not Just Tracking
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! Apply for coaching Black Friday yearly offer for the Monthly
Thanksgiving: How I Navigate The Day to Fully Enjoy But Feel In Control
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. Apply for coaching Black Friday yearly offer for the Monthly Membership start Thursday Black Friday sale starts Thursday for HAPI supplements (no code ne
Fiber: The Most Underrated Fat Loss Tool
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.Apply for coaching with EmmaTake the guesswork out of your training and join my Monthly Membershi
Why Starting Now Puts You Miles Ahead of Everyone Waiting For January
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. Apply for coaching with EmmaTake the guesswork out of your trai
What Lifting Heavy Actually Means & Simplifying Progressive Overload
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!Apply for coaching with EmmaTake the guesswork out of
If You Lost Weight But Regain It, Was The Diet Actually Successful?
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 wh
Can You Break Your Metabolism?
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.Apply for coaching with EmmaSave 10% on HAPI supplements w
How To Lose Fat + Keep It Off For Good! (The Exact Process I Use with 1:1 Clients)
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! Apply for coaching with EmmaSave 10% on HAPI supplements with code EmmaThe EmPowered Community free Facebook group Follow Emma on InstagramFollow Emma on Fac
Why Diets Fail (and Wreck Your Metabolism)
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. September Shred: Join Here!Save 10% on HAPI supplements with code EmmaThe EmPowered Community free Facebook group Follow Emma on Insta
Perimenopause & Metabolism: Why Fat Loss Feels Harder + How To Fix It
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 wha
Diet Or Exercise? Which Is More Important For Fat Loss?
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.HAPI Supplemen
Resetting + Rebuilding Your Metabolism After Spinning Your Wheels All Summer
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 t
The Hidden Reasons You're Not Losing Fat... Even If You Think You're in a Deficit
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
How To Know If Your Body Is Responsive + Ready To Diet
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. Take the Calorie deficit quizAugust S
Why The Last 5-10 lbs Are The Hardest To Lose + What To Do About It
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.August Shred:https://macroswithem.com/shred-with-em/Save 10% on sup
Why You Don't Look Like You Work Out, Even Though You Do
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
Why Your Weight Fluctuates + Why It Doesn't Mean You Gained Fat
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. August Shred waitlist:https://macroswithem.c
Your Health Is Your Wealth: Why Taking Care Of Your Body Is A Priority Not A Luxury
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.August Shred waitlist:https://macroswithem.com/shred-with-em/Save 10% on supplements with code Emmahttps://www.hapibodi.comT
6 Months Left: How To Pivot If You're Not Where You Want To Be
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 rebuil
Hot + Healthy Summer Series: 3 Quick Wins To Get You Back On Track
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!Apply for coaching Join the Monthly Membership Join the waitlist for the next
Hot + Healthy Summer Series: How To Eat For Fat Loss While Traveling
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. Hot + Healthy Summer email list:https://mailchi.mp/d0c2e44bbe57/hotandhealthysummer Train with Me in the EmPowered E
Hot + Healthy Summer Series: Drinks + Dining Out While Dropping Inches
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. Hot + Healthy Summer email list:https://mai
Hot + Healthy Summer Series: Look + Feel Your Best By July 4th
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. Hot + Healthy Summer email list:https://mailchi.mp/d0c2e44bbe57/hotandhealthysummer Train with Me in the EmPowered Elite Monthly M
The Core Four Summer Reset: Mid-Season Habit Tune-Up
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. June DIY Shred: starts 6/2https://macroswithem.com/shred-with-em/Train with Me in the EmPowered Elite
How To Go From "Skinny Fat" To Lean + Toned
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.Apply for coaching Join the Monthly Membership Join the waitlist for the next Chal
When To Start A Reverse Diet + How Long To Stay At Maintenance...
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. Train with Me in the EmPowered Elite Monthly Membership: https://macroswithem.com/programs/HAPI Supplements:https://hapibodi.com/The EmPowered Community: https://www.facebook.com/groups
6 Tips That Helped Me Stop Over Eating At Night
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. May DIY Shred: starts 5/5https://macroswithem.com/shred-with-em/Save 10% on supplements with code Emmahttps://www.hapibodi.comThe EmPowered Community:
Why Walking Is My Choice Of Cardio For Fat Loss
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. Train with Me in the EmPowered Elite Monthly Membership: https://macroswithem.com/programs/HAPI Supplements:https://hapibodi.com/The EmPowered Community: https://www.facebook.com/groups/macroswithemco
Feeling Bloated & Puffy After Vaca? Tips To Reduce Inflammation + Get Back On Track
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! April Shred: starts 4/14https://macroswithem.com/shred-with-em/Save 10% on supplements with code Emmahttps://www.hapibodi.comThe EmPowered Community: https://www.facebook.com/groups/macroswithemcommunity/Instagram: https://www.instagra
How Long Can/Should You Be In A Calorie Deficit?
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. April Shred- Early Bird pricing! Save $30! (ends 4/6)https://macroswithem.com/shred-with-em/Save 10% on supplements with code emmahttps://www.hapibodi.comThe EmPowered Community: https://www.
2 Things Keeping You From Having The Body That You Want
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. Train with Me in the EmPowered Elite Monthly Membership: https://macroswithem.com/programs/HAPI Supplements:https://hapibodi.com/The EmPowered Community
3 Things That Can Sabotage Your Fat Loss Progress Without You Even Knowing It
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 d
Rapid Fire Fat Loss Truths
Hi guys! Welcome back. Today I have some rapid fire "things to normalize on your fitness journeys" that I think are good reminders.Train with Me in the EmPowered Elite Monthly Membership: https://macroswithem.com/programs/HAPI Supplements:https://hapibodi.com/The EmPowered Community: https://www.facebook.com/groups/macroswithemcommunity/instagram: https://www.instagram.com/macroswithem/F
Things To Normalize On Our Fitness Journey...
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.New Preworkout is here + save 20% on HAPI supplements with code 'love'https://www.hapibodi.comTrain with Me
Habits That Keep Me Lean Year Round, Even If I'm Not Tracking...
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
If You're Not Consistent You Can't Say It Didn't Work... Letting Emotions Run The Show
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. January Shred- starts Jan 20thhttps://macroswithem.com/shred-with-em/Save 10% on supplements with code Emmahttps://www.h
What Makes Macro Counting Different Than Other "Diets"?
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. January Shred waitlist- opens January 13thhttps://macroswithem.com/shr
10 Things To Know If You Have A Goal Of Changing Your Body In 2025
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!January Shred waitlist- opens January 13thhttps://macroswithem.com/shred-with-em/Save 10% on supplements with code Emmahttps://www.hapibodi.comTrain with Me! Monthly Membership 5 day FREE trial: http
How To Make 2025 Your Most Consistent Year Yet
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 wors
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