Explore every episode of the podcast EmPowered Radio
| Title | Pub. Date | Duration | |
|---|---|---|---|
| You Can't Reveal Muscle You Haven't Built | 19 oct. 2026 | 00:16:42 | |
Have you ever hit your goal weight and still not felt like your body looked the way you imagined? In this episode, we're diving into why building muscle — not just losing fat — might be the piece you ve been missing. Inspired by a client question about transitioning out of a calorie deficit, I'm sharing my own experience of losing 80 pounds without weight training (spoiler: / just became a smaller, softer version of myself, and breaking down why so many women chase a number on the scale when what they really want is shape and definition. We talk about the truth behind "toning" and "long, lean muscle," why you should be strength training no matter what phase you're in, how maintenance calories can actually transform your body composition, and what it really means to train close to failure. Plus, I share practical tips on protein targets, recovery, and how to know if you're actually making progress in the gym. Whether you've been chasing fat loss for years or you're ready to start building muscle intentionally, this episode will help you rethink your approach. Join the waitlist for the BUILT for the Holidays Challenge Join the Monthly Membership HAPI supplements (Final Sale: up to 70% off!) Submit a question for the podcast | |||
| How to Get More Out of Your Workouts... Progressive Overload, RIR, Rest Times & More | 12 oct. 2026 | 00:20:35 | |
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, and stick to your prescribed rest periods. Join the waitlist for the BUILT for the Holidays Challenge Join the Monthly Membership HAPI supplements (Final Sale: up to 70% off!) Submit a question for the podcast | |||
| You Got Your Dream Body. Now How Do You Keep It? | 05 oct. 2026 | 00:17:30 | |
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 help you build habits during fat loss that actually transfer to maintenance. Join the waitlist for the BUILT for the Holidays Challenge Join the Monthly Membership HAPI supplements (Final Sale: up to 70% off!) Submit a question for the podcast | |||
| Are You More Loyal to Your Discomfort Than Your Goals? | 28 sept. 2026 | 00:17:12 | |
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 taking action — not waiting for confidence — is what actually creates change. She closes with three reflection questions to help listeners identify their familiar discomfort, name the new discomfort they've been avoiding, and commit to one small, repeatable action. Join the waitlist for the BUILT for the Holidays Challenge Join the Monthly Membership HAPI supplements (Final Sale: up to 70% off!) Submit a question for the podcast | |||
| 10 Fitness + Nutrition Rules That Keep Me Consistent | 21 sept. 2026 | 00:21:41 | |
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 you're just starting out or looking to stay on track during a busy season, these practical rules remove the guesswork and help you show up for yourself every day. Join the waitlist for the BUILT for the Holidays Challenge Join the Monthly Membership HAPI supplements (Final Sale: up to 70% off!) Submit a question for the podcast | |||
| Balance Is Earned: The Season of Discipline That Creates Freedom | 14 sept. 2026 | 00:12:58 | |
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 maintenance. Plus, details on the Rebuild Fall Challenge. Join the waitlist for the BUILT for the Holidays Challenge Join the Monthly Membership HAPI supplements (Final Sale: up to 70% off!) Submit a question for the podcast | |||
| Beat Procrastination: Small Steps, Big Momentum | 07 sept. 2026 | 00:16:31 | |
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. Join the waitlist for the BUILT for the Holidays Challenge Join the Monthly Membership HAPI supplements (Final Sale: up to 70% off!) Submit a question for the podcast | |||
| Consistency Over Perfection: Finding Your Minimum Effective Dose | 31 août 2026 | 00:11:15 | |
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 standard, you'll learn to build a realistic range so you never feel like you're “starting over." Join the waitlist for the BUILT for the Holidays Challenge Join the Monthly Membership HAPI supplements (Final Sale: up to 70% off!) Submit a question for the podcast | |||
| 5 Mindset Shifts I Had to Make to Lose Weight (And Keep It Off) | 24 août 2026 | 00:23:56 | |
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. Join the waitlist for the BUILT for the Holidays Challenge Join the Monthly Membership HAPI supplements (Final Sale: up to 70% off!) Submit a question for the podcast | |||
| Should You Lose Fat First or Build Muscle First? | 17 août 2026 | 00:21:21 | |
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. Join the waitlist for the BUILT for the Holidays Challenge Join the Monthly Membership HAPI supplements (Final Sale: up to 70% off!) Submit a question for the podcast | |||
| Why "Toning" Your Body Requires Two Different Goals | 10 août 2026 | 00:22:17 | |
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 or you've been lifting for years, this episode will help you stop spinning your wheels and start making real lasting progress toward the body you want. Join the waitlist for the BUILT for the Holidays Challenge Join the Monthly Membership HAPI supplements (Final Sale: up to 70% off!) Submit a question for the podcast | |||
| Why You Struggle To Lose Weight Even When You Know What To Do | 03 août 2026 | 00:17:04 | |
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 patterns and build lasting habits. Join the waitlist for the BUILT for the Holidays Challenge Join the Monthly Membership HAPI supplements (Final Sale: up to 70% off!) Submit a question for the podcast | |||
| You Might Be the Problem: Taking Ownership in Your Fitness Journey | 27 juil. 2026 | 00:11:40 | |
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. Join the waitlist for the BUILT for the Holidays Challenge Join the Monthly Membership HAPI supplements (Final Sale: up to 70% off!) Submit a question for the podcast | |||
| Tracking Macros vs Hitting Your Macros | 20 juil. 2026 | 00:10:23 | |
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. Join the waitlist for the BUILT for the Holidays Challenge Join the Monthly Membership HAPI supplements (Final Sale: up to 70% off!) Submit a question for the podcast | |||
| Why Losing the Last 5-10 Pounds Requires A Different Strategy Than the First 20... | 13 juil. 2026 | 00:14:02 | |
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. Join the waitlist for the BUILT for the Holidays Challenge Join the Monthly Membership HAPI supplements (Final Sale: up to 70% off!) Submit a question for the podcast | |||
| My 5 "Nutrition Rules" For Staying Consistent During Summer | 06 juil. 2026 | 00:20:18 | |
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. Join the waitlist for the BUILT for the Holidays Challenge Join the Monthly Membership HAPI supplements (Final Sale: up to 70% off!) Submit a question for the podcast | |||
| Stop Winging It This Summer, Create A Strategy Instead | 22 juin 2026 | 00:18:36 | |
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. Join the waitlist for the BUILT for the Holidays Challenge Join the Monthly Membership HAPI supplements (Final Sale: up to 70% off!) Submit a question for the podcast | |||
| 4 Habits That Change Your Body the Fastest | 15 juin 2026 | 00:15:11 | |
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. Join the waitlist for the BUILT for the Holidays Challenge Join the Monthly Membership HAPI supplements (Final Sale: up to 70% off!) Submit a question for the podcast | |||
| How I Built A Better Physique By Doing Less | 08 juin 2026 | 00:20:38 | |
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. Join the waitlist for the BUILT for the Holidays Challenge Join the Monthly Membership HAPI supplements (Final Sale: up to 70% off!) Submit a question for the podcast | |||
| Why I Changed My Mind On If It Fits Your Macros (IIFYM) | 01 juin 2026 | 00:22:58 | |
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. Join the waitlist for the BUILT for the Holidays Challenge Join the Monthly Membership HAPI supplements (Final Sale: up to 70% off!) Submit a question for the podcast | |||
| Why I Changed My Mind About Meal Timing: Macros Aren't The Whole Story | 25 mai 2026 | 00:22:57 | |
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. Join the waitlist for the BUILT for the Holidays Challenge Join the Monthly Membership HAPI supplements (Final Sale: up to 70% off!) Submit a question for the podcast | |||
| Chasing A Goal vs Chasing A Lifestyle: Why Women Struggle To Maintain Their Results | 18 mai 2026 | 00:24:06 | |
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. Join the waitlist for the BUILT for the Holidays Challenge Join the Monthly Membership HAPI supplements (Final Sale: up to 70% off!) Submit a question for the podcast | |||
| BTS Of Shred with Em, How + Why My Most Loved Program Was Created | 12 mai 2026 | 00:11:01 | |
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. Join the waitlist for the BUILT for the Holidays Challenge Join the Monthly Membership HAPI supplements (Final Sale: up to 70% off!) Submit a question for the podcast | |||
| What Happens When You Chase Too Many Goals | 04 mai 2026 | 00:18:10 | |
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. Submit a question for the podcast Summer Shred: May 18th Join the Monthly Membership HAPI supplements Follow Emma on Instagram Join the waitlist for the BUILT for the Holidays Challenge Join the Monthly Membership HAPI supplements (Final Sale: up to 70% off!) Submit a question for the podcast | |||
| Have You Earned The Right To Diet? (How I Assess Readiness For A Calorie Deficit) | 27 avr. 2026 | 00:19:45 | |
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. Shred Waitlist: May 18th Join the Monthly Membership Submit a question for the podcast HAPI supplements Follow Emma on Instagram Join the waitlist for the BUILT for the Holidays Challenge Join the Monthly Membership HAPI supplements (Final Sale: up to 70% off!) Submit a question for the podcast | |||
| What I'd Do Differently If I Started My Weight Loss Journey Over | 20 avr. 2026 | 00:21:10 | |
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 18th Join the Monthly Membership HAPI supplements Follow Emma on Instagram Join the waitlist for the BUILT for the Holidays Challenge Join the Monthly Membership HAPI supplements (Final Sale: up to 70% off!) Submit a question for the podcast | |||
| My Weight Loss Journey: Losing 80 lbs Naturally, Binge Eating, Postpartum Depression & More... | 13 avr. 2026 | 00:49:23 | |
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. Join the Monthly Membership Shred Waitlist: May 18th HAPI supplements Follow Emma on Instagram Join the waitlist for the BUILT for the Holidays Challenge Join the Monthly Membership HAPI supplements (Final Sale: up to 70% off!) Submit a question for the podcast | |||
| Can You Build Muscle in a Deficit? The Truth About Body Recomposition | 06 avr. 2026 | 00:15:28 | |
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. Join the Spring Shred sessions starts April 6th Join the Monthly Membership HAPI supplements Follow Emma on Instagram Join the waitlist for the BUILT for the Holidays Challenge Join the Monthly Membership HAPI supplements (Final Sale: up to 70% off!) Submit a question for the podcast | |||
| Weight Loss vs Fat Loss - Is Chasing a Number Ruining Your Physique? | 30 mars 2026 | 00:16:56 | |
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 6th Join the Monthly Membership HAPI supplements Follow Emma on Instagram Join the waitlist for the BUILT for the Holidays Challenge Join the Monthly Membership HAPI supplements (Final Sale: up to 70% off!) Submit a question for the podcast | |||
| Why Your Body Isn't Changing Even Though You're Putting In The Work | 23 mars 2026 | 00:09:14 | |
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 6th Join the Monthly Membership HAPI supplements Follow Emma on Instagram Join the waitlist for the BUILT for the Holidays Challenge Join the Monthly Membership HAPI supplements (Final Sale: up to 70% off!) Submit a question for the podcast | |||
| The Effort vs Expectations Gap in Fat Loss | 16 mars 2026 | 00:13:56 | |
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 6th Join the Monthly Membership HAPI supplements Follow Emma on Instagram Join the waitlist for the BUILT for the Holidays Challenge Join the Monthly Membership HAPI supplements (Final Sale: up to 70% off!) Submit a question for the podcast | |||
| My Travel Rules: How I Enjoy Vacation Without Starting Over | 09 mars 2026 | 00:16:49 | |
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. Join the Monthly Membership HAPI supplements Follow Emma on Instagram Join the waitlist for the BUILT for the Holidays Challenge Join the Monthly Membership HAPI supplements (Final Sale: up to 70% off!) Submit a question for the podcast | |||
| Dieting With Strategy vs Urgency (Is Your Summer Body Actually Achievable By Summer) | 02 mars 2026 | 00:19:22 | |
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. Join the Monthly Membership HAPI supplements Follow Emma on Instagram Join the waitlist for the BUILT for the Holidays Challenge Join the Monthly Membership HAPI supplements (Final Sale: up to 70% off!) Submit a question for the podcast | |||
| Why Maintenance Is Harder Than Fat Loss (The Real Work Starts After The Diet) | 23 févr. 2026 | 00:30:16 | |
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! Join the Monthly Membership HAPI supplements Follow Emma on Instagram Join the waitlist for the BUILT for the Holidays Challenge Join the Monthly Membership HAPI supplements (Final Sale: up to 70% off!) Submit a question for the podcast | |||
| Why You Keep Self Sabotaging (And How To Become The Person Who Keeps The Weight Off) | 16 févr. 2026 | 00:26:31 | |
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. Join the Monthly Membership HAPI supplements Follow Emma on Instagram Join the waitlist for the BUILT for the Holidays Challenge Join the Monthly Membership HAPI supplements (Final Sale: up to 70% off!) Submit a question for the podcast | |||
| How To Build Discipline: Why Systems Beat Motivation | 09 févr. 2026 | 00:21:19 | |
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. Join the Monthly Membership HAPI supplements Follow Emma on Instagram Join the waitlist for the BUILT for the Holidays Challenge Join the Monthly Membership HAPI supplements (Final Sale: up to 70% off!) Submit a question for the podcast | |||
| Why Fat Loss Stalls + Gets Harder Over Time | 02 févr. 2026 | 00:13:00 | |
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. CURED Serenity gummies (code Emma saves 20% through jan) HAPI supplements Follow Emma on Instagram Join the waitlist for the BUILT for the Holidays Challenge Join the Monthly Membership HAPI supplements (Final Sale: up to 70% off!) Submit a question for the podcast | |||
| Why "Knowing What To Do" Isn't Producing Fat Loss | 26 janv. 2026 | 00:14:53 | |
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. CURED Serenity gummies (code Emma saves 20% through jan) HAPI supplements Follow Emma on Instagram Join the waitlist for the BUILT for the Holidays Challenge Join the Monthly Membership HAPI supplements (Final Sale: up to 70% off!) Submit a question for the podcast | |||
| Summer Bodies Are Made In The Winter: Why You Need To Start Now If Your Goal Is Looking Your Best This Summer | 12 janv. 2026 | 00:11:53 | |
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. CURED Serenity gummies (code Emma saves 20% through jan) HAPI supplements Follow Emma on Instagram Join the waitlist for the BUILT for the Holidays Challenge Join the Monthly Membership HAPI supplements (Final Sale: up to 70% off!) Submit a question for the podcast | |||
| Scale Weight vs Fat Loss: How To Read Progress Correctly | 12 janv. 2026 | 00:27:47 | |
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) CURED Serenity gummies (code Emma saves 20% through jan) HAPI supplements Follow Emma on Instagram Join the waitlist for the BUILT for the Holidays Challenge Join the Monthly Membership HAPI supplements (Final Sale: up to 70% off!) Submit a question for the podcast | |||
| Alcohol + Fat Loss: Why It Hits Women Harder (Especially As We Age) | 05 janv. 2026 | 00:14:27 | |
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). Join the Shred (starts Jan 12th) CURED Serenity gummies (code Emma saves 20% through jan) HAPI supplements Follow Emma on Instagram Join the waitlist for the BUILT for the Holidays Challenge Join the Monthly Membership HAPI supplements (Final Sale: up to 70% off!) Submit a question for the podcast | |||
| How To Set Goals That Actually Stick | 29 déc. 2025 | 00:16:25 | |
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. Join the Shred Waitlist (starts Jan 12th) HAPI supplements (20% off, no code needed) Follow Emma on Instagram Join the waitlist for the BUILT for the Holidays Challenge Join the Monthly Membership HAPI supplements (Final Sale: up to 70% off!) Submit a question for the podcast | |||
| More Than Macros: Why Fat Loss Is About Metabolism, Hormones, Stress, Sleep + Behavior- Not Just Tracking | 01 déc. 2025 | 00:15:52 | |
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! Black Friday yearly offer for the Monthly Membership start Thursday Black Friday sale starts Thursday for HAPI supplements (no code needed) Follow Emma on Instagram Join the waitlist for the BUILT for the Holidays Challenge Join the Monthly Membership HAPI supplements (Final Sale: up to 70% off!) Submit a question for the podcast | |||
| Thanksgiving: How I Navigate The Day to Fully Enjoy But Feel In Control | 24 nov. 2025 | 00:14:33 | |
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. Black Friday yearly offer for the Monthly Membership start Thursday Black Friday sale starts Thursday for HAPI supplements (no code needed) Follow Emma on Instagram Join the waitlist for the BUILT for the Holidays Challenge Join the Monthly Membership HAPI supplements (Final Sale: up to 70% off!) Submit a question for the podcast | |||
| Fiber: The Most Underrated Fat Loss Tool | 17 nov. 2025 | 00:19:50 | |
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 Follow Emma on Instagram Join the waitlist for the BUILT for the Holidays Challenge Join the Monthly Membership HAPI supplements (Final Sale: up to 70% off!) Submit a question for the podcast | |||
| Why Starting Now Puts You Miles Ahead of Everyone Waiting For January | 03 nov. 2025 | 00:23:58 | |
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 Follow Emma on Instagram Join the waitlist for the BUILT for the Holidays Challenge Join the Monthly Membership HAPI supplements (Final Sale: up to 70% off!) Submit a question for the podcast | |||
| What Lifting Heavy Actually Means & Simplifying Progressive Overload | 20 oct. 2025 | 00:21:35 | |
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 Follow Emma on Instagram Join the waitlist for the BUILT for the Holidays Challenge Join the Monthly Membership HAPI supplements (Final Sale: up to 70% off!) Submit a question for the podcast | |||
| If You Lost Weight But Regain It, Was The Diet Actually Successful? | 13 oct. 2025 | 00:10:25 | |
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 Follow Emma on Instagram Join the waitlist for the BUILT for the Holidays Challenge Join the Monthly Membership HAPI supplements (Final Sale: up to 70% off!) Submit a question for the podcast | |||
| Can You Break Your Metabolism? | 06 oct. 2025 | 00:15:49 | |
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 Follow Emma on Instagram Join the waitlist for the BUILT for the Holidays Challenge Join the Monthly Membership HAPI supplements (Final Sale: up to 70% off!) Submit a question for the podcast | |||
| How To Lose Fat + Keep It Off For Good! (The Exact Process I Use with 1:1 Clients) | 29 sept. 2025 | 00:22:27 | |
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 Follow Emma on Instagram Join the waitlist for the BUILT for the Holidays Challenge Join the Monthly Membership HAPI supplements (Final Sale: up to 70% off!) Submit a question for the podcast | |||