Explore every episode of the podcast EmPowered Radio
| Title | Pub. Date | Duration | |
|---|---|---|---|
| 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 Monthly Membership 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 Monthly Membership Submit a question for the podcast | |||
| Resetting + Rebuilding Your Metabolism After Spinning Your Wheels All Summer | 01 Sep 2025 | 00:13:07 | |
Did you try to diet this summer, but felt like you were just spinning your wheels? Maybe you tracked great for a week, but then went on vacation. Maybe you said "I'll get back on track Monday"... every single Monday. And now it's September and you're frustrated and feel stuck because nothing really changed. This happens to so many women. Summer is one of the hardest times to diet. So today I want to help you reset, we're not starting over, just resetting. That way you can go into fall with structure and a game plan that works, with a body that is responsive. Exclusive invite to the EmPowered Elite Monthly Membership: https://train.macroswithem.com/groups/4143/join/ Join the Monthly Membership Submit a question for the podcast | |||
| Binge Eating, Yo-Yo Dieting & Personality Based Coaching with Mike Millner | 20 May 2022 | 00:34:36 | |
What's up guys, and welcome back! Today I have Coach Mike Millner on and we dive into how your personality plays a large role in how you should diet and train. We also discuss binge eating, yoyo dieting, and behavior changing. Join the Monthly Membership Submit a question for the podcast | |||
| Deload Week, Rest Days, Rest Times | 06 May 2022 | 00:24:52 | |
What's up, guys, and welcome back! In today's episode, we are talking about all things rest and recovery! We're diving into deload weeks, why they're important and how to implement those. We'll also touch on rest days and rest times during workouts. Join the Monthly Membership Submit a question for the podcast | |||
| 3 Ways to Create a Calorie Deficit | 29 Apr 2022 | 00:09:35 | |
Hey guys! Today I'm going to share with you 3 ways to create a calorie deficit. We know that a calorie deficit is what is needed for weight loss, and there are 3 ways you can do that. Join the Monthly Membership Submit a question for the podcast | |||
| 5 Habits That Keep Me Lean | 22 Apr 2022 | 00:18:34 | |
Welcome back! Today I'm going to share with you 5 habits of mine that keep me lean year round! These are simple things that you can implement into your day that will create awareness and structure/routine. Join the Monthly Membership Submit a question for the podcast | |||
| 3 Reasons Why You Don't Look Like You Workout | 15 Apr 2022 | 00:14:07 | |
Hey guys! Welcome back! How many of you find yourself saying "I feel like I should look better for as hard as I work?" Well today I'm gonna share 3 reasons why you don't look like you workout. Join the Monthly Membership Submit a question for the podcast | |||
| Struggle With Overeating? My Tips to Help! | 08 Apr 2022 | 00:13:50 | |
Hey y'all! Welcome back! Do you struggle with overeating? Specifically late at night? I know I have been there! Today I'm sharing my tips to help with this! Join the Monthly Membership Submit a question for the podcast | |||
| Nonnegotiables... How To Create a Habit | 11 Mar 2022 | 00:18:29 | |
What's up guys, and welcome back! In today's episode, I want to talk about nonnegotiable things in your day and week that will ultimately lead to habits. Join the Monthly Membership Submit a question for the podcast | |||
| Are You Ready to Reverse Diet? | 21 Jan 2022 | 00:34:22 | |
What's up, guys, and welcome back! In today's episode, we're going to talk about reverse dieting, how to know if you're ready to reverse, and most common FAQs on reversing. Join the Monthly Membership Submit a question for the podcast | |||
| Overrated, Underrated, Not Needed For Fat Loss | 14 Jan 2022 | 00:29:21 | |
What's up, guys, and welcome back! In today's episode, we're going to talk about things that are overrated for fat loss, underrated, and just not necessary! Join the Monthly Membership Submit a question for the podcast | |||
| Adjusting Your Macros: Why, When & How | 24 Dec 2021 | 00:19:56 | |
What's up guys, and welcome back! In today's episode, we're going to talk about adjusting your macros, both when and how you should do that to continue seeing results. Join the Monthly Membership Submit a question for the podcast | |||
| The Hidden Reasons You're Not Losing Fat... Even If You Think You're in a Deficit | 25 Aug 2025 | 00:20:18 | |
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! Follow Emma on Instagram Join the Monthly Membership Submit a question for the podcast | |||
| 2 Things I Wish Everyone Understood with Nutrition & Exercise... | 10 Dec 2021 | 00:21:44 | |
Welcome back! Today I wanted to share with you my 2 biggest pet peeves with nutrition and exercise. These are the most important things in terms of changing your body, and what most people get hung up on! I hope if you find yourself here, you have that "lightbulb" moment. Join the Monthly Membership Submit a question for the podcast | |||
| My Top 5 Tips For Not Sabotaging Your Maintenance Phase | 03 Dec 2021 | 00:24:10 | |
What's up guys? Welcome back! Today I wanted to share with you my top 5 tips for not sabotaging your maintenance phase. I also touch on 3 tips to maximize your maintenance and make it work for you! Join the Monthly Membership Submit a question for the podcast | |||
| 6 Signs It's Time To Stop Dieting | 15 Oct 2021 | 00:22:01 | |
What's up guys, and welcome back! In today's episode, I'm going to cover 6 signs that it's time to stop dieting, and what you should do instead! Join the Monthly Membership Submit a question for the podcast | |||
| Alcohol... Does It Affect Fat Loss, How To Track It, & My Tips For Drinking Responsibly | 01 Oct 2021 | 00:16:04 | |
What's up guys, and welcome back! In today's episode, we're going to talk discuss if you can drink alcohol and still see fat loss. We'll talk about how to track alcohol in your macros and ways to drink responsibly. Join the Monthly Membership Submit a question for the podcast | |||
| Reasons Your Scale Weight Is Increasing, That Aren't Fat Gain | 17 Sep 2021 | 00:25:00 | |
What's up, guys, and welcome back! In today's episode, we will talk about reasons your scale weight is going up that have nothing to do with fat gain! Join the Monthly Membership Submit a question for the podcast | |||
| Is The Weekend Your Weak End?? How To Stop Stalling Your Progress | 03 Sep 2021 | 00:16:48 | |
Is the weekend your weak end? I know for most people, the weekends tend to be where we stall our progress. In today's episode, I'm going to share some strategies to help you tighten up your weekends, so you can get back on track with making progress! Join the Monthly Membership Submit a question for the podcast | |||
| Reasons People Give Up On Their Fitness Journeys & How to Overcome Them | 27 Aug 2021 | 00:22:44 | |
What's up guys, and welcome back! In today's episode, we're going to talk about the reasons people give up on their weight loss or fitness journeys and how to overcome them. Join the Monthly Membership Submit a question for the podcast | |||
| Tips For Staying on Track While Traveling... | 23 Jul 2021 | 00:17:32 | |
What's up guys, and welcome back! In today's episode, we're going to talk about how to stay on track while traveling. I'll be sharing what I do when I am traveling while tracking macros. Join the Monthly Membership Submit a question for the podcast | |||
| Why Maintenance Is Harder Than a Calorie Deficit... | 16 Jul 2021 | 00:25:19 | |
What's up guys, and welcome back! In today's episode, we're going to talk about why maintenance is harder than being in a calorie deficit. I'll be sharing some things you can expect when you are at maintenance, and tips to make the most of it! Join the Monthly Membership Submit a question for the podcast | |||
| Motivation... 5 Simple Things You Can Do To Feel More Motivated | 02 Jul 2021 | 00:16:05 | |
Feeling unmotivated? I hear you!! I'm going to share 5 ways you can feel more positive and more motivated daily! Join the Monthly Membership Submit a question for the podcast | |||
| How To Know If Your Body Is Responsive + Ready To Diet | 18 Aug 2025 | 00:18:37 | |
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! Follow Emma on Instagram Join the Monthly Membership Submit a question for the podcast | |||
| 5 Reasons Counting Macros Doesn't Work For You... | 25 Jun 2021 | 00:18:52 | |
Welcome back! On today's episode I'm going to tell you the most common reasons as to why people think macros don't work for them. Join the Monthly Membership Submit a question for the podcast | |||
| How I Handle Vacation: Eating, Exercise & If I Gain Weight... | 18 Jun 2021 | 00:18:30 | |
Hey guys! Welcome back! I just went to Hawaii a couple of weeks ago and wanted to touch on how I handle vacations. What a full day of eating looks like, exercise, and what the scale does when I get home, and more! Join the Monthly Membership Submit a question for the podcast | |||
| Are You Making Progress & Not Even Realizing It?? | 28 May 2021 | 00:14:29 | |
What's up guys! In today's episode I'm going to discuss why the scale shouldn't be the only unit of measure you're tracking, and 8 other signs that you are making progress! Join the Monthly Membership Submit a question for the podcast | |||
| Cutting, Maintaining, Bulking.... When & How to Implement These Phases | 21 May 2021 | 00:30:53 | |
What's up guys, and welcome back! In today's episode we're going to talk about nutritional periodization. We'll touch on dieting, maintaining, and bulking, and when and how you can implement these phases into your year. Join the Monthly Membership Submit a question for the podcast | |||
| Protein: Why It's Important, Ways to Increase Your Intake, Myths & More! | 07 May 2021 | 00:18:50 | |
What's up guys! Welcome back and thank you for tuning in! Today I'll be talking all about protein. Why we need it, what it does, myths surrounding it, benefits of it, different protein sources, how to increase your intake, and so much more! This is one of those episodes you'll want to grab your notepad and take some notes! Join the Monthly Membership Submit a question for the podcast | |||
| Tips For A Successful Cut | 16 Apr 2021 | 00:16:13 | |
What's up and welcome back! Today is a short, sweet, and helpful episode! I know a lot of us are in dieting phases right now because summer is on its way! So here are 5 tips for setting up a successful cut! Join the Monthly Membership Submit a question for the podcast | |||
| Can Eating More Help You Lose Weight? My Experience with Binge Eating... | 09 Apr 2021 | 00:25:34 | |
What's up guys! Welcome back to another episode! Today we're going to be talking about eating more to lose weight, my experience with binge eating, and things that helped me on my journey! The EmPowered Community: https://www.facebook.com/groups/macroswithemcommunity/ Instagram: https://www.instagram.com/macroswithem/ Facebook: https://www.facebook.com/macroswithem Join the Monthly Membership Submit a question for the podcast | |||
| My Tips For Minimizing Hunger During Your Dieting Phase | 26 Mar 2021 | 00:22:05 | |
What's up guys! Welcome back to another episode! Today I'm sharing some tips on how to make dieting suck less lol! Specifically how to minimize hunger during your dieting phase! These are things that I implement myself and I find them SUPER helpful! Join the Monthly Membership Submit a question for the podcast | |||
| Why Am I Not Losing Weight In A Calorie Deficit? | 19 Mar 2021 | 00:24:42 | |
What's up guys! Welcome back to another episode! Today we're going to be talking about a question I got on Instagram - "why am I not losing weight in a calorie deficit?" The answer is simple... and maybe not what you expected! Tune in to find out my tips for ways to correct your course when you're caught in this scenario! Join the Monthly Membership Submit a question for the podcast | |||
| Your Metabolism: What Goes Into The Calories You Burn & Should You Eat Back Exercise Calories? | 12 Mar 2021 | 00:19:47 | |
What's up guys! Welcome back to another episode. Today we're going to talk about your metabolism, calories that you burn throughout the day, what you CAN control, what you CANNOT control, and why you shouldn't eat back the calories you burn while exercising. The EmPowered Community: https://www.facebook.com/groups/macroswithemcommunity/ Instagram: https://www.instagram.com/macroswithem/ Facebook: https://www.facebook.com/macroswithem Join the Monthly Membership Submit a question for the podcast | |||
| Why The Last 5-10 lbs Are The Hardest To Lose + What To Do About It | 15 Aug 2025 | 00:17:24 | |
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: Join the Monthly Membership Submit a question for the podcast | |||
| Nutrition FAQs: Is Going Over Your Protein Goal Bad, How Close is Close Enough to Hitting Your Macros... | 05 Mar 2021 | 00:23:05 | |
What's up guys! Welcome back to another episode! Today I have a Nutrition FAQ for you! We'll be talking about topics like if going over your protein goal is bad, how close is close enough to hit your macros, and so much more! Join the Monthly Membership Submit a question for the podcast | |||
| Why Calories & Macros Don't Match in your Food Tracker, Macro Burnout & Tips for Tracking | 18 Feb 2021 | 00:26:45 | |
Welcome back to another episode! This episode is a short and sweet one on tracking! I'll be giving some tracking tips, why macros and calories don't match up in apps, tracking mistakes that can result in plateaus, and things to avoid! Join the Monthly Membership Submit a question for the podcast | |||
| Stop Wasting Time Focusing on These 3 Things... | 09 Feb 2021 | 00:24:24 | |
Hey guys and welcome back! Today is a short and sweet episode on the 3 things that you are more than likely spending too much time and energy focusing on or tracking and the three things that you SHOULD be spending more time and energy focusing on and tracking! Let's dive right in! Join the Monthly Membership Submit a question for the podcast | |||
| Is Your Weight Loss Moving Fast Enough? How to Know, When to Adjust & More... | 26 Jan 2021 | 00:27:25 | |
Welcome back to another episode! Today we're going to talk about progress! Join the Monthly Membership Submit a question for the podcast | |||
| Why You Can't Stay On Track... | 12 Jan 2021 | 00:27:49 | |
Welcome back to another episode! Today we're going to talk about why you can't stay on plan. I know the majority of the world started a diet on New Years Day - which is great! But I hear from people constantly about not being able to stay on track so I wanted to tell you the three reasons that I've found for this problem and some tangible takeaways to help! Join the Monthly Membership Submit a question for the podcast | |||
| Q&A: Should You Count Calories or Meet Macros, Do You Struggle with Body Image Issues, & more... | 05 Jan 2021 | 00:30:18 | |
Welcome back to another episode! Today I have a Q&A of questions that I pulled from my Instagram. I tried to pull ones that were a little different and also some that are frequently asked! Let's dive in! Join the Monthly Membership Submit a question for the podcast | |||
| Common Mistakes When Setting New Years Resolution & How to Avoid Them | 29 Dec 2020 | 00:26:08 | |
Welcome back to another episode! Join the Monthly Membership Submit a question for the podcast | |||
| 10 Things I Wish I Knew When I Started Counting Macros | 15 Dec 2020 | 00:26:56 | |
Welcome back! In this episode, I'm going to be telling you the top 10 things I wish I knew when I started counting macros. Some of them are a little more specific, some of them are more general. But ALL of them are super useful! So grab your notebooks and let's dive on in! https://macroswithem.com/shred-with-em/ Calorie Cycling video: https://youtu.be/NE2BJRCQNLU MyFitnessPal Tracking Guide: https://drive.google.com/file/d/1YbMNy9-4C2WK_Z5qR47dS4dm4VSE-TdI/view?usp=sharing Join the Monthly Membership Submit a question for the podcast | |||
| Are You Leaving Progress On The Table? Progressive Overload: What It Is And How To Do It Effectively. | 08 Dec 2020 | 00:17:40 | |
Welcome back! Today, we are going to talk all about progressive overload. What it is, how to progressively overload your training, moving up in reps vs moving up in weight. I do recommend taking notes on this episode so grab your notebook and let's dive on in! Join the Monthly Membership Submit a question for the podcast | |||
| 3 Reasons Why You Shouldn't Wait Until New Years | 24 Nov 2020 | 00:14:34 | |
Welcome back! I've got a short and sweet episode for you today! I'm talking about why we mentally put things off and giving you 3 reasons why you shouldn't wait until January 1st to start pushing for your health and fitness goals! December Shred is open for enrollment! Join the Monthly Membership Submit a question for the podcast | |||
| Why You Don't Look Like You Work Out, Even Though You Do | 25 Jul 2025 | 00:24:10 | |
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: Join the Monthly Membership Submit a question for the podcast | |||
| 5 Tips to Minimize Holiday Weight Gain | 17 Nov 2020 | 00:24:38 | |
Welcome back! I know people tend to freak out when it comes to this time of year because the holidays around this time of year are centered around food. So in this episode, I'm going to give 5 tips on how to minimize fat gain during the holidays so that you can feel more in control of your health and fitness! Join the Monthly Membership Submit a question for the podcast | |||
| Macros 101: Why You Should Track Them, How to Set Your Own, Tips for Beginners & More! | 10 Nov 2020 | 00:34:18 | |
Welcome back! In this episode, I'm giving you macros 101! I'll be covering why you should track them, how to set your own, tips for beginners, and so much more! Let's dive in! Free resource: MyFitnessPal Tracking Guide Total Daily Energy Expenditure Calculator Join the Monthly Membership Submit a question for the podcast | |||
| Biggest Mistakes You're Making in Your training, Are Home Workouts Effective, Gym Intimidation & More | 03 Nov 2020 | 00:33:08 | |
Welcome back! Today is all about training! We'll be talking all about home vs gym, transitioning from home to gym, and the mistakes that I see made most often during workouts. Let's dive in! Join the Monthly Membership Submit a question for the podcast | |||