Macros Made Easy with Emily Field RD – Details, episodes &amp; analysis

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Why Maintenance is Challenging: Key Reasons and Solutions

Episode 30

lundi 12 août 2024 • Duration 52:45

Have you ever struggled with eating "enough" after a weight loss journey?

Trust me, you're not alone. Society often pushes the narrative that our worth is tied to our weight, which makes eating more after a weight loss phase seem daunting.

In this episode, I'm diving into the importance of adequate nutrition post-weight loss. I'll help you shift this “weight loss at all times” mindset and bust common myths, like the idea that maintaining your weight means giving up on health goals.

Here are some of the topics I cover:

(1:10) What it really means to be in a maintenance phase - and who should consider one?
(9:10) The truth behind common misconceptions about maintaining your weight.
(15:30) Challenges that keep people stuck in the restriction mentality and how to break free.
(18:00) Actionable tips to navigate a maintenance phase and build a sustainable, balanced approach to your health.

Transitioning to maintenance isn't just about holding the line; it's a journey filled with its own set of challenges and rewards. By understanding these aspects, we can create a lasting, healthy lifestyle that goes beyond the numbers on the scale.

Thanks for listening! Be sure to tune in to all the episodes to get more advice for reaching your health goals with a macros approach.

If you enjoyed this episode, I'd love to see you share what you took away from it by taking a screenshot of the episode and tagging me on Instagram! And don’t forget to follow, rate, and review the podcast and tell me what you want to learn about next!

RESOURCES MENTIONED IN THIS EPISODE:

CONNECT WITH EMILY FIELD RD:

Audit Your Strength Training with Mark Breedon

Episode 21

lundi 25 mars 2024 • Duration 39:29

Have you ever wondered how strength training can transform more than just your body?

In this episode, I had the pleasure of sitting down with Mark Breeden, an Online Personal Trainer who believes in building his clients’ confidence both in and out of the gym through strength training.

Together, Mark and I explored the evolution of fitness goals from purely aesthetic to strength-centered. We discussed how focusing on strength can not only improve physical health but also boost confidence. Mark shared his expertise on the critical role of progressive overload and the necessity for tailored strength programs. Above all, we concurred that strength training should be a sustainable and enjoyable part of life. Tune into our conversation to hear more about:

(2:34) The mindset shift from aesthetics only to focusing on strength and confidence with fitness goals
(9:26) Identifying the hallmarks of effective strength training programming
(14:50) Benefits of strength-focused training for overall health and confidence
(26:42) Red flags to watch out for when choosing a trainer or program
(45:27) Advice for making strength training a sustainable and enjoyable practice

I hope our conversation inspires you to embrace strength training as a powerful tool to enhance not just your physical strength, but your confidence and quality of life as well. Remember, it's not just about lifting weights; it's about lifting yourself up to new heights.

Thanks for listening! Be sure to tune in to all the episodes to get more advice for reaching your health goals with a macros approach.

If you enjoyed this episode, I'd love to see you share what you took away from it by taking a screenshot of the episode and tagging me on Instagram! And don’t forget to follow, rate, and review the podcast and tell me what you want to learn about next!

RESOURCES MENTIONED IN THIS EPISODE:

DIY Macros Guide - Follow this free guide to set your own macros so you can start eating to your needs ASAP!

Macros Made Easy - Get on the waitlist to learn when we enroll next and qualify for exclusive bonuses. This is a professional led, self-paced online course that teaches you how to track macros—the stress-free way. Learn how to eat for your unique needs so you can be in the driver’s seat of how you look, feel and perform without relying on a restrictive diet plan ever again.

Eat to Lean Coaching - If you’ve mastered the basics of macros, but there's still room for more clarity and personalization for your particular goals, join us in Eat to Lean Coaching! In this group coaching program you’ll learn nutrition, exercise and mindset changes alongside other women who are in your exact shoes.

Custom Macro Calculation - No more second guessing those macro numbers or being confused by online calculators. Get personalized macro targets that you can trust. We’ll create your protein, fat, and carbohydrate targets, calorie goals, and give you bigger picture health recommendations for real results. To learn more, click the link or hop over to Instagram and DM me the abbreviation "CMC"!

CONNECT WITH EMILY FIELD RD:

CONNECT WITH MARK BREEDON:

Podcast: Badass Lifter Podcast

Tik Tok

Mastering PFC: Your Guide to Balanced Meals and Easy Macro Tracking

Episode 20

lundi 11 mars 2024 • Duration 34:58

If you’re new to macro tracking, or even if you’re a seasoned expert, knowing what foods provide carbs, fats and protein is a game changer when it comes to tracking macros.

In this episode, I share how to identify foods based on their dominant macronutrient and why balancing all three macros matters for your health. I'll dive into why each macronutrient is crucial for controlling blood sugar, boosting energy levels, and revving up your metabolism. I'll also give you some of my top tips for tracking macros, selecting nutrient-dense foods, and creating meals that will keep you feeling your best. Join me as we simplify the world of macros and take a step towards achieving your health and performance goals.

In this episode, I cover:

(2:30) Explaining the significance of balanced macro meals for blood sugar control, energy regulation, and metabolism.
(8:53) Providing guidance on identifying foods that are sources of proteins, fats, and carbohydrates.
(17:15) Sharing convenient foods to help meet your macro targets when you’re short on time.
(24:40) Rapid-fire description of ten mixed macro meals using common ingredients you probably already have on hand - highlighting the balance of protein, fat, and carbohydrates in each meal.
(30:47) Strategies for balancing your meals to maintain optimal health and energy

I hope this episode leaves you feeling empowered to take control of your nutrition and make macro tracking a breeze. Remember, a little knowledge goes a long way in your journey to better health and peak performance.

Thanks for listening! Be sure to tune in to all the episodes to get more advice for reaching your health goals with a macros approach.

If you enjoyed this episode, I'd love to see you share what you took away from it by taking a screenshot of the episode and tagging me on Instagram! And don’t forget to follow, rate, and review the podcast and tell me what you want to learn about next!

RESOURCES MENTIONED IN THIS EPISODE:

DIY Macros Guide - Follow this free guide to set your own macros so you can start eating to your needs ASAP! This includes the Venn-diagram mentioned in this episode.

Macros Made Easy - Get on the waitlist to learn when we enroll next and qualify for exclusive bonuses. This is a professional led, self-paced online course that teaches you how to track macros—the stress-free way. Learn how to eat for your unique needs so you can be in the driver’s seat of how you look, feel and perform without relying on a restrictive diet plan ever again.

Eat to Lean Coaching - If you’ve mastered the basics of macros, but there's still room for more clarity and personalization for your particular goals, join us in Eat to Lean Coaching! In this group coaching program you’ll learn nutrition, exercise and mindset changes alongside other women who are in your exact shoes.

Custom Macro Calculation - No more second guessing those macro numbers or being confused by online calculators. Get personalized macro targets that you can trust. We’ll create your protein, fat, and carbohydrate targets, calorie goals, and give you bigger picture health recommendations for real results. To learn more, click the link or hop over to Instagram and DM me the abbreviation "CMC"!

CONNECT WITH EMILY FIELD RD:

Macro Phasing Mastery: A Coach's Journey Through Deficit, Surplus, and Sustainable Changes

Episode 19

lundi 26 février 2024 • Duration 46:18

Have you ever wondered how to navigate through different phases of nutrition to reach your body composition and fitness goals?

Today we are talking all about macro phasing, which is this idea that you might want to move through certain phases for certain goals. Because if you’ve ever been in a calorie deficit or surplus before, you know that you certainly can’t live there forever…

In this episode, I had the pleasure of chatting with the inspiring Kristen Vondenstein, a certified nutrition coach who is passionate about empowering mothers to reclaim a resilient and energized mind, body, and life.

During our chat, Kristen opened up about her personal journey with macro phasing, taking us through the ups and downs of her nutrition and training during deficit, maintenance, and surplus phases. We also dove into the mental hurdles that come with shifting body image and societal pressures, particularly after childbirth.

If you’ve been curious about how to approach different phases in your journey to your ideal body composition and fitness goals, join us to hear more about:

(2:30) Kristen's experiences with macro phasing and how it impacted her fitness journey
(7:51)The different phases of macro phasing: deficit, maintenance, and surplus
(23:52) Methods for tracking progress beyond the scale
(00:32:29) Overcoming mental challenges related to body image and societal expectations
(37:15) The importance of self-belief and finding a supportive community

Kristen's story is a testament to the power of listening to your body, the transformative effects of nutrition and the importance of focusing on one goal at a time.

Thanks for listening! Be sure to tune in to all the episodes to get more advice for reaching your health goals with a macros approach.

If you enjoyed this episode, I'd love to see you share what you took away from it by taking a screenshot of the episode and tagging me on Instagram! And don’t forget to follow, rate, and review the podcast and tell me what you want to learn about next!

RESOURCES MENTIONED IN THIS EPISODE:

Happy Scale App

Paragon Training Methods

DIY Macros Guide - Follow this free guide to set your own macros so you can start eating to your needs ASAP!

Macros Made Easy - Get on the waitlist to learn when we enroll next and qualify for exclusive bonuses. This is a professional led, self-paced online course that teaches you how to track macros—the stress-free way. Learn how to eat for your unique needs so you can be in the driver’s seat of how you look, feel and perform without relying on a restrictive diet plan ever again.

Eat to Lean Coaching - If you’ve mastered the basics of macros, but there's still room for more clarity and personalization for your particular goals, join us in Eat to Lean Coaching! In this group coaching program you’ll learn nutrition, exercise and mindset changes alongside other women who are in your exact shoes.

Custom Macro Calculation - No more second guessing those macro numbers or being confused by online calculators. Get personalized macro targets that you can trust. We’ll create your protein, fat, and carbohydrate targets, calorie goals, and give you bigger picture health recommendations for real results. To learn more, click the link or hop over to Instagram and DM me the abbreviation "CMC"!

CONNECT WITH EMILY FIELD RD:

Empowering Your Perimenopausal Journey: Insights, Challenges, and Success Stories with Tina Haupert

Episode 18

lundi 12 février 2024 • Duration 49:40

If you’re currently navigating perimenopause, you know that it can sometimes feel like a maze with no exit…

In this episode, I'm joined by Tina Haupert, a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner, as we dive deep into the world of perimenopause.

Together, we unravel the maze of physical and hormonal changes that come with this phase of life. We chat about the pitfalls of skipping meals, the stress mismanagement that so many of us fall into, and why strength training and balanced nutrition are vital during this stage. Tina also opens up about her journey, giving us a real-life perspective on adapting to these changes.

If you’re a woman who is in or nearing the perimenopause stage, you won’t want to miss out on our conversation where we dive into:

(02:34) The physical and hormonal changes during perimenopause
(15:47) Common mistakes women make during perimenopause like meal skipping and poor stress management
(25:30) Why strength training and balanced nutrition is especially vital in this stage.
(37:15) Insights into hormone replacement therapy and the wellness industry
(45:02) Tina's personal experiences with perimenopause

Remember, perimenopause is a journey that's as unique as you are. Let's embrace this period of change with knowledge, support, and a holistic approach to our health and well-being.

Thanks for listening! Be sure to tune in to all the episodes to get more advice for reaching your health goals with a macros approach.

If you enjoyed this episode, I'd love to see you share what you took away from it by taking a screenshot of the episode and tagging me on Instagram! And don’t forget to follow, rate, and review the podcast and tell me what you want to learn about next!

RESOURCES MENTIONED IN THIS EPISODE:

DIY Macros Guide - Follow this free guide to set your own macros so you can start eating to your needs ASAP!

Macros Made Easy - Get on the waitlist to learn when we enroll next and qualify for exclusive bonuses. This is a professional led, self-paced online course that teaches you how to track macros—the stress-free way. Learn how to eat for your unique needs so you can be in the driver’s seat of how you look, feel and perform without relying on a restrictive diet plan ever again.

Eat to Lean Coaching - If you’ve mastered the basics of macros, but there's still room for more clarity and personalization for your particular goals, join us in Eat to Lean Coaching! In this group coaching program you’ll learn nutrition, exercise and mindset changes alongside other women who are in your exact shoes.

Custom Macro Calculation - No more second guessing those macro numbers or being confused by online calculators. Get personalized macro targets that you can trust. We’ll create your protein, fat, and carbohydrate targets, calorie goals, and give you bigger picture health recommendations for real results. To learn more, click the link or hop over to Instagram and DM me the abbreviation "CMC"!

CONNECT WITH EMILY FIELD RD:

CONNECT WITH TINA HAUPERT:

Blog post: How to Prevent Weight Rebound with Reverse Dieting

Free resources

Getting Lean: Lessons from 'The Biggest Loser' for Weight Loss Success

Episode 17

lundi 29 janvier 2024 • Duration 49:29

Ever wondered about the long-term impact of extreme weight loss TV shows like ‘The Biggest Loser’?

As a dietitian and viewer of the show, I fully understand the allure of ‘The Biggest Loser’. Yes, it is inspiring to watch the contestants' transformations, but rapid weight changes can lead to serious health risks. Plus, the emphasis on quick physical transformations often overshadows the psychological challenges that come with such drastic lifestyle shifts. In fact, the show really shaped how I decided I wanted to practice, which was with kindness and empathy rather than shame and fear.

In this episode, I'm diving deep into ‘The Biggest Loser’ from the unique perspectives of both a die-hard fan and a registered dietitian. I'll be unpacking the show's intense format, the jaw-dropping weight loss of the contestants, and the concerning lack of sustainable aftercare that follows their journey. Join me to hear about:

(2:15) The format of the show and its impact on contestants
(08:00) Extreme weight loss and its potential health consequences
(17:15) The critical need for sustainable aftercare post-show
(28:30) The importance of strength training and psychological support in weight loss
(34:30) What I would do differently as a member of ‘The Biggest Loser’ care team

Reflecting on ‘The Biggest Loser’, it's clear there's no one-size-fits-all solution to health. My hope is that this episode helps to shift the focus from dramatic weight loss to embracing individual journeys toward well-being. Each person's path is unique, and recognizing this helps us foster resilience and lasting success.

Thanks for listening! Be sure to tune in to all the episodes to get more advice for reaching your health goals with a macros approach.

If you enjoyed this episode, I'd love to see you share what you took away from it by taking a screenshot of the episode and tagging me on Instagram! And don’t forget to follow, rate, and review the podcast and tell me what you want to learn about next!

RESOURCES MENTIONED IN THIS EPISODE:

DIY Macros Guide - Follow this free guide to set your own macros so you can start eating to your needs ASAP!

Macros Made Easy - Get on the waitlist to learn when we enroll next and qualify for exclusive bonuses. This is a professional led, self-paced online course that teaches you how to track macros—the stress-free way. Learn how to eat for your unique needs so you can be in the driver’s seat of how you look, feel and perform without relying on a restrictive diet plan ever again.

Eat to Lean Coaching - If you’ve mastered the basics of macros, but there's still room for more clarity and personalization for your particular goals, join us in Eat to Lean Coaching! In this group coaching program you’ll learn nutrition, exercise and mindset changes alongside other women who are in your exact shoes.

Custom Macro Calculation - No more second guessing those macro numbers or being confused by online calculators. Get personalized macro targets that you can trust. We’ll create your protein, fat, and carbohydrate targets, calorie goals, and give you bigger picture health recommendations for real results. To learn more, click the link or hop over to Instagram and DM me the abbreviation "CMC"!

Blog post: How to Keep Metabolism High While Losing Weight

CONNECT WITH EMILY FIELD RD:

Blog post: high achiever vs impossibly high standards

Top Challenges and Solutions: Insights from My Practice

Episode 16

lundi 15 janvier 2024 • Duration 37:02

Have you ever wondered how tweaking your diet could help combat low energy, build muscle, and balance your hormones?

In today's episode, we're diving into the top challenges I often see my clients struggle with when it comes to their health and nutrition. We'll chat about energy slumps, the "why am I not building muscle?" mystery, hormone ups and downs, and the ever-relatable struggle with staying consistent.

Also, because no one likes to hear about a problem with no solution, I’ll share actionable steps you can take to combat these common concerns.

Here are the four top challenges I tackle in this episode:

(3:00) Low energy or my energy slumps in the afternoon
(10:30) Lacking muscle mass, despite working out regularly
(16:00) Hormones are impacting your progress
(23:00) Lack of consistency following your nutrition and workout plan

If any of these very common problems resonate with you, you won’t want to miss this episode. Remember, your journey to health is personal, and by understanding the “why” behind the challenges you’re facing, you can make significant strides towards your wellness goals.

Thanks for listening! Be sure to tune in to all the episodes to get more advice for reaching your health goals with a macros approach.

If you enjoyed this episode, I'd love to see you share what you took away from it by taking a screenshot of the episode and tagging me on Instagram! And don’t forget to follow, rate, and review the podcast and tell me what you want to learn about next!

RESOURCES MENTIONED IN THIS EPISODE:

Blog post: how to spend your active time when you want to get lean and strong

DIY Macros Guide - Follow this free guide to set your own macros so you can start eating to your needs ASAP!

Custom Macro Calculation - No more second guessing those macro numbers or being confused by online calculators. Get personalized macro targets that you can trust. We’ll create your protein, fat, and carbohydrate targets, calorie goals, and give you bigger picture health recommendations for real results. To learn more, click the link or hop over to Instagram and DM me the abbreviation "CMC"!

Eat to Lean Coaching - If you’ve mastered the basics of macros, but there's still room for more clarity and personalization for your particular goals, join us in Eat to Lean Coaching! In this group coaching program you’ll learn nutrition, exercise and mindset changes alongside other women who are in your exact shoes.

Macros Made Easy - Get on the waitlist to learn when we enroll next and qualify for exclusive bonuses. This is a professional led, self-paced online course that teaches you how to track macros—the stress-free way. Learn how to eat for your unique needs so you can be in the driver’s seat of how you look, feel and perform without relying on a restrictive diet plan ever again.

CONNECT WITH EMILY FIELD RD:

5 TellTale Signs of a New Diet Addict

Episode 15

lundi 1 janvier 2024 • Duration 43:30

Are you jumping from diet to diet, always on the hunt for that perfect plan that will finally help you achieve your health goals? If this sounds like you, chances are you might be a “new diet addict”.

In this episode, I uncover the hidden costs of this constant diet switching—not just to your waistline but to your overall health and happiness. I'll guide you through understanding the impact this habit has on every aspect of your wellbeing. We'll also discuss how to recognize these patterns and the actionable steps you can take to focus on what really works: a sustainable, macro-focused approach to nutrition. Join me to discover the 5 telltale signs that you, my friend are a “new diet addict”, including:

(4:10) Constantly switching diets: Trying numerous diets in a short period, without giving any one method enough time to see results or understand its long-term effects.
(8:20) Quick to believe: Being easily swayed by testimonials, celebrity endorsements, or stories without evaluating the scientific basis or potential risks.
(14:30) Overlooking health risks: Ignoring potential health risks or side effects of rapidly switching diets.
(22:30) External validation: Seeking validation from others about your dietary choices, often wanting to be seen as someone who is "in the know" or ahead of the curve when it comes to health trends.
(25:40) Temporary commitment: Starting each new diet with enthusiasm, but the commitment often fades quickly.
(34:00) The alternative to diet switching - what real progress looks like when following a sustainable nutrition plan.

Remember, it's not about having a new plan every other week; it's about finding what works for you and sticking to it. Let's prioritize our wellbeing together, embracing the slow progress and the little victories along the way.

Thanks for listening! Be sure to tune in to all the episodes to get more advice for reaching your health goals with a macros approach.

If you enjoyed this episode, I'd love to see you share what you took away from it by taking a screenshot of the episode and tagging me on Instagram! And don’t forget to follow, rate, and review the podcast and tell me what you want to learn about next!

RESOURCES MENTIONED IN THIS EPISODE:

DIY Macros Guide - Follow this free guide to set your own macros so you can start eating to your needs ASAP!

Macros Made Easy - Get on the waitlist to learn when we enroll next and qualify for exclusive bonuses. This is a professional led, self-paced online course that teaches you how to track macros—the stress-free way. Learn how to eat for your unique needs so you can be in the driver’s seat of how you look, feel and perform without relying on a restrictive diet plan ever again.

Eat to Lean Coaching - If you’ve mastered the basics of macros, but there's still room for more clarity and personalization for your particular goals, join us in Eat to Lean Coaching! In this group coaching program you’ll learn nutrition, exercise and mindset changes alongside other women who are in your exact shoes.

Custom Macro Calculation - No more second guessing those macro numbers or being confused by online calculators. Get personalized macro targets that you can trust. We’ll create your protein, fat, and carbohydrate targets, calorie goals, and give you bigger picture health recommendations for real results. To learn more, click the link or hop over to Instagram and DM me the abbreviation "CMC"!

CONNECT WITH EMILY FIELD RD:

When You Have Opposing Goals: Why You Can’t Lose Weight, Get Strong, and Train for a Marathon All at the Same Time

Episode 14

lundi 18 décembre 2023 • Duration 33:00

Ever tried to gain muscle, lose weight, and train for a marathon at the same time? Spoiler alert: It's tricky!

In this episode, I dive into the topic of competing goals. I use the example of Carrie, who wants to lose weight, get stronger, and train for a marathon. I explain that trying to achieve all these goals simultaneously can actually have negative impacts on our bodies and overall well-being. Instead, I share how to prioritize your goals and tackle them one at a time. Join me to learn more about:

(3:30) The dilemma of trying to accomplish multiple health, body composition, and athletic performance goals simultaneously
(4:45) Why eating in a calorie deficit is not the best choice for someone who wants to gain muscle
(10:30) How eating in a calorie deficit may actually hinder your endurance training
(17:00) Steps to align your actions with your most important goals
(24:45) Actions you can take right now if you have competing goals

Remember, it's crucial to listen to your body's signals and make sustainable changes. By aligning your goals and taking a strategic approach, you can achieve long-term success in your health and fitness journey. So, let's prioritize, set realistic goals, and make sustainable changes together!

Thanks for listening! Be sure to tune in to all the episodes to get more advice for reaching your health goals with a macros approach.

If you enjoyed this episode, I'd love to see you share what you took away from it by taking a screenshot of the episode and tagging me on Instagram! And don’t forget to follow, rate, and review the podcast and tell me what you want to learn about next!

RESOURCES MENTIONED IN THIS EPISODE:

DIY Macros Guide - Follow this free guide to set your own macros so you can start eating to your needs ASAP!

Macros Made Easy - Get on the waitlist to learn when we enroll next and qualify for exclusive bonuses. This is a professional led, self-paced online course that teaches you how to track macros—the stress-free way. Learn how to eat for your unique needs so you can be in the driver’s seat of how you look, feel and perform without relying on a restrictive diet plan ever again.

Eat to Lean Coaching - If you’ve mastered the basics of macros, but there's still room for more clarity and personalization for your particular goals, join us in Eat to Lean Coaching! In this group coaching program you’ll learn nutrition, exercise and mindset changes alongside other women who are in your exact shoes.

Custom Macro Calculation - No more second guessing those macro numbers or being confused by online calculators. Get personalized macro targets that you can trust. We’ll create your protein, fat, and carbohydrate targets, calorie goals, and give you bigger picture health recommendations for real results. To learn more, click the link or hop over to Instagram and DM me the abbreviation "CMC"!

CONNECT WITH EMILY FIELD RD: