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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! Apply for coaching Black Friday yearly offer for the Monthly Membership start Thursday Black Friday sale starts Thursday for HAPI supplements (no cod...

Published: 1 December 2025

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 needed) The EmPowered Community free Facebook group Follow Emma on Instagram Follow...

Transcribed - Published: 24 November 2025

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 Emma Take the guesswork out of your training and join my Monthly Membership Save 10% on HAPI supplements with code Emma The EmPowered Community free Facebook group Follow ...

Transcribed - Published: 17 November 2025

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 Emma Take the guesswork out of your training and join my Monthly Membership Save 10% on HAPI supplements with code Emma The EmPowered Community...

Transcribed - Published: 3 November 2025

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 Emma Take the guesswork out of your training and join my Monthly Membership Save 10% on HAPI supplements with code Emma The EmPowered Commu...

Transcribed - Published: 20 October 2025

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. Apply for coaching with Emma Save 10% on HAPI supplements with code Emma T...

Transcribed - Published: 13 October 2025

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 Emma Save 10% on HAPI supplements with code Emma The EmPowered Community free Facebook group Follow Emma on Instagram Follow Emma on Facebook

Transcribed - Published: 6 October 2025

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 Emma Save 10% on HAPI supplements with code Emma The EmPowered Community free Facebook group Follow Emma on Instagram Follow Emma on Facebook

Transcribed - Published: 29 September 2025

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 Emma The EmPowered Community free Facebook group Follow Emma on Instagram Follow Emma on Facebook

Transcribed - Published: 22 September 2025

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 ma...

Transcribed - Published: 15 September 2025

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 Supplements: save 10% with code Emma https://hapibodi.com/ The EmPowered Community: https://www.facebook.com/groups/macros...

Transcribed - Published: 8 September 2025

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 st...

Transcribed - Published: 1 September 2025

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. September Shred waitlist: Join Here! Save 10% on HAPI supplements with code Emma The EmPowered C...

Transcribed - Published: 25 August 2025

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 quiz August Shred: Join Here! Save 10% on HAPI supplements with code Emma The EmPowered Community free Facebook group&...

Transcribed - Published: 18 August 2025

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 supplements with code Emma https://www.hapibodi.com The EmPowered Community: https://www.facebook.com/groups...

Transcribed - Published: 15 August 2025

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. August Shred waitlist: https://macroswithem.com/shred-with-em/ Save 10% on supplem...

Transcribed - Published: 25 July 2025

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.com/shred-with-em/ Save 10% on supplements with code Emma https://www.hapibodi.com The EmPowered Community: https:...

Transcribed - Published: 18 July 2025

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 Emma https://www.hapibodi.com The EmPowered Community: https://www.facebook.com/groups/macroswithemcommunity/ Instagram: https://www.in...

Transcribed - Published: 11 July 2025

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. July DIY Shred: starts 7/7 https://macroswithem.com/shred-with-em/ Save 20% on supplements with code usa20 (valid thro...

Transcribed - Published: 4 July 2025

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!

Transcribed - Published: 27 June 2025

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 Elite Monthly Membership: https://macroswithem.com/programs/ HAPI Supplements: https://hapibodi.co...

Transcribed - Published: 20 June 2025

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://mailchi.mp/d0c2e44bbe57/hotandhealthysummer Train with Me in the EmPowered Elite Monthly Membership: https...

Transcribed - Published: 13 June 2025

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 Membership: https://macroswithem.com/programs/ HAPI Supplements: https://hapibodi.com/ The EmPowe...

Transcribed - Published: 6 June 2025

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 6/2 https://macroswithem.com/shred-with-em/ Train with Me in the EmPowered Elite Monthly Membership: https://macroswithem.com/programs/ Save 10% on supplements with code Emma ht...

Transcribed - Published: 30 May 2025

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.

Transcribed - Published: 23 May 2025

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/macroswithemcommunity/ instagram: https://www.instagram.com/macroswithem/ Facebook: http...

Transcribed - Published: 16 May 2025

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 5/5 https://macroswithem.com/shred-with-em/ Save 10% on supplements with code Emma https://www.hapibodi.com The EmPowered Community: https://www.facebook.com/groups/macroswithemcommunity/ Instagram: https://www.instagram.com/m...

Transcribed - Published: 25 April 2025

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/macroswithemcommunity/ Instagram: https://www.instagram.com/macroswithem/ Facebook: https://www.faceboo...

Transcribed - Published: 18 April 2025

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 4/14 https://macroswithem.com/shred-with-em/ Save 10% on supplements with code Emma https://www.hapibodi.com The EmPowered Community: https://www.facebook.com/groups/macroswithemcommunity/ Instagram: https://www.instagram.com/macroswithem/ Facebook: https://www.facebook.com/macroswithem

Transcribed - Published: 11 April 2025

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 emma https://www.hapibodi.com The EmPowered Community: https://www.facebook.com/groups/macroswithemcommunity/ Instagram: https://www.instagram.com/macroswithem/ Face...

Transcribed - Published: 4 April 2025

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: https://www.facebook.com/groups/macroswithemcommunity/ instagram: https://www.instagram....

Transcribed - Published: 28 March 2025

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. Train with Me in the EmPowered Elite Monthl...

Transcribed - Published: 14 March 2025

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/ Facebook: https://www.facebook.com/macroswithem

Transcribed - Published: 7 March 2025

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.com Train with Me! Monthly Membership 5 day FREE trial: https://macroswithem.com/programs/ The EmPowered Community: https://www.facebook.co...

Transcribed - Published: 14 February 2025

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 wil...

Transcribed - Published: 7 February 2025

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.hapibodi.comTrain with Me! Monthly Membership 5 day FREE trial: https://macroswithem.com/programs/The EmPowered Community: https...

Transcribed - Published: 17 January 2025

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/shred-with-em/Save 10% on supplements with code Emmahttps://www.hapibodi.comTrain with Me! Monthly Member...

Transcribed - Published: 10 January 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: https://macroswithem.com/programs/The EmPowered Community: https://www.facebook.com/groups/macroswithemcom...

Transcribed - Published: 3 January 2025

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!Yearly Membership Sale + 5 day free trial: https://macroswithem.com/programs/HAPI S...

Transcribed - Published: 27 December 2024

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 pract...

Transcribed - Published: 20 December 2024

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! January Shred waitlist- opens January 6thhttps://macroswithem.com/shred-with-em/Save 10% on supplements with code Emmahttps://www.hapibodi.comTrain with Me! Monthly Membership 5 day FREE trial: https://macroswithem.com/programs/The EmPowered Community: https://www.facebook.com/groups/macroswithemcommunity/In...

Transcribed - Published: 13 December 2024

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. Black Friday Sale for monthly membership + 5 day free trial: https://macroswithem.com/programs/HAPI Supplements 25% off with code BF25:https://hapibodi.com/The EmPowered Community: https://www.facebook.com/group...

Transcribed - Published: 29 November 2024

Hello! Happy Thanksgiving! I'm so grateful for you tuning in and wanted to share my exact routine the day after Thanksgiving.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/Facebook: https://www.facebook.com/macroswithem

Transcribed - Published: 22 November 2024

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. 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/Facebook: http...

Transcribed - Published: 8 November 2024

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. 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:...

Transcribed - Published: 1 November 2024

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. Interest List for NEW coaching program!https://mailchi.mp/572e2cf68459/lean-u-waitlistTrain 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/Facebook: https://www.face...

Transcribed - Published: 25 October 2024

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. Interest List for NEW coaching program!https://mailchi.mp/572e2cf68459/lean-u-waitlistTrain 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/Facebook: https://www....

Transcribed - Published: 18 October 2024

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. October DIY Shred is open for enrollment! Join here:https://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.instagram.com/macroswithem/Facebook: https://www.facebook.com/macrosw...

Transcribed - Published: 11 October 2024

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! October DIY Shred opens for enrollment Monday, 10/7! Join here!https://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.instagram.com/macroswithem/Facebook: https://www.faceb...

Transcribed - Published: 4 October 2024

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!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/Facebook: https://www.facebook.com/macroswithem

Transcribed - Published: 27 September 2024