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Things To Normalize On Our Fitness Journey... Feb 14, 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.

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Habits That Keep Me Lean Year Round, Even If I'm Not Tracking... Feb 07, 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 will allow you to eat to look good, and still enjoy life.

If You're Not Consistent You Can't Say It Didn't Work... Letting Emotions Run The Show Jan 17, 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.
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What Makes Macro Counting Different Than Other "Diets"? Jan 10, 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.
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10 Things To Know If You Have A Goal Of Changing Your Body In 2025 Jan 03, 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!
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How To Make 2025 Your Most Consistent Year Yet Dec 27, 2024

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!
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Setting Yourself Up For Success In The New Year... In A Practical Way Dec 20, 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 practical way and still move the needle towards your overall goal.
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The #1 Strategy That Helps My Clients Who Struggle With Consistency Dec 13, 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!
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5 Workout Mistakes That Keep Women From The Body They Want Nov 29, 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.
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Exactly What I Do The Day After Thanksgiving Nov 22, 2024

Hello! Happy Thanksgiving! I'm so grateful for you tuning in and wanted to share my exact routine the day after Thanksgiving.
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My Tips For Navigating Thanksgiving Nov 08, 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.
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Why Dieting During The Holidays Can Be A Good Thing Nov 01, 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.
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The #1 Thing I Did To Lose Fat & Keep It Off Oct 25, 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.
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If I Had 20lbs To Lose, How I Would Set Up My Fat Loss Phase Oct 18, 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.
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How To Prime Your Body For Successful & Sustainable Fat Loss Oct 11, 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.
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Are You Ready To Start A Fat Loss Phase? Pre Diet Checklist Oct 04, 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!
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Losing Weight & Keeping It Off... How To End Serial Dieting Sep 27, 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!
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5 Things Keeping You Overweight (And You Likely Don't Know It) Sep 13, 2024

Hi! Welcome back! Today we're diving into 5 things that can keep you overweight. And most of the time we don't even realize we're doing it. So if you feel stuck, feel like you have hit a plateau, or just can't lose weight, you'll likely find yourself doing 1 or more of these things, I know I've done them all at one point in my journey.
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Realistic Fat Loss + Ways To Progress That Don't Involve The Scale Sep 06, 2024

Today I'm talking all about realistic expectations for fat loss and also ways that you are making progress that you likely aren't even noticing.
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Feeling Sluggish & Out Of Routine After Summer? Do These 3 Things To Help You Feel Better Instantly Aug 30, 2024

Are you wrapping up summer feeling a little heavier? Maybe sluggish or just out of routine? I'm sharing 3 simple things to make you feel better instantly and help you get back into your routine.
September Shred opens for enrollment at noon est! Join here!
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Struggle With Overeating On Weekends? Try This... Aug 23, 2024

Hi!! Today's episode is going to be super helpful for those of you who are struggling to stay consistent on the weekend. I'm sharing a method I use in the Shred to give clients more flexibility and overall helps their adherence.
September Shred opens for enrollment 8/30! Join the waitlist:
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Are Short Rest Times Killing Your Progress? Aug 16, 2024

Hello hello! Today we're talking rest times.. is no rest or little rest between sets actually killing your progress? Today I'm sharing why rest between sets is so important, but also why it could be hindering your results.
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Compromising vs Restricting When Dieting Aug 09, 2024

Hey guys! Welcome back! On today's episode, we're talking about making compromises during our dieting phase versus restricting. I share 5 tips on what I do and find helpful. Lastly, HAPI is having a birthday sale! Save 25% off sitewide with code 'birthday'. https://www.hapibodi.com/
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Training Variables To Focus On When Dieting Mar 29, 2024

Hey guys! Today we're discussing 3 training variables to focus on when you are dieting. Reminder that April Shred opens on 4/1 and we start on 4/8!
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Hard Truths About Dieting Mar 22, 2024

Hello! Welcome back! Today I wanted to share some hard truths that come with dieting that aren't often talked about.
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Why I Don't Snack & My Meal Frequency Feb 23, 2024

Hello! Welcome back! Today I'm talking all about meal frequency, how many meals I eat and why. I'm also diving into why I don't snack and why I think it's a gateway to over eating.
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How Weighing In Once A Week Might Be Hurting Your Relationship With The Scale Feb 02, 2024

Hi guys and welcome back! Today we're going to talk about how weighing in once a week might actually be hurting your relationship with the scale. We'll also touch on metrics to be tracking, and things that will cause the number on the scale to fluctuate.
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The Number One Fat Loss Progress Killer Jan 26, 2024

Hey hey! I hope you are all still crushing it with your health and fitness goals! Today I'm wanted to share what I think is the number one fat loss progress killer! I speak from personal experience on this and have coached hundreds of clients on this same issue. But this is why I don't recommend "cheat meals" or untracked meals during your dieting phase.
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Stop Waiting To Be Motivated... Jan 12, 2024

Hi guys! I hope you are all still going strong with your health and fitness goals! We're about 2 weeks into 2024, so I wanted to touch on motivation and why you shouldn't wait to be motivated to start.
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Dieting Doesn't Have To Suck Jan 05, 2024

Hi guys! Happy New Year! Today we're gonna talk about dieting, and specifically why it doesn't have to suck or feel hard to mean it's working. We'll talk about black/white views of food and how your relationship with food matters as much as what you're consuming.
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How I Navigate The Holidays Without Gaining Weight Nov 10, 2023

Hello! Welcome back! Thanksgiving is right around the corner, and Christmas will be here before you know it! I wanted to share tips as well as how I handle the holidays without gaining weight.
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Simplifying Macros, Step Tracking & Progressive Overload Oct 27, 2023

Hi friends, welcome back! Today, I'm going to share 3 things you are likely overthinking and making way HARDER than they need to be. Let's simplify our fitness journey!
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5 Reasons You're Not Losing Weight Sep 22, 2023

Hi friends, welcome back! I think we all understand by now that if you aren't losing weight, you aren't in a calorie deficit, but today I'm discussing the 5 most common reasons why you aren't in a deficit, even if you think you are.
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Pros & Cons Of Volume Eating Sep 08, 2023

Hi guys! Welcome back! One of my biggest tips to help with hunger when dieting is to focus on volume meals. Today, I'm discussing why, but also sharing some cons that can come with too much volume eating.
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Debunking Nutrition & Fitness Myths Sep 01, 2023

Welcome back! Today I'm debunking some common nutrition and fitness myths!
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Simplify Macro Counting With These Tips... Aug 25, 2023

Hi guys! Welcome back! I know you've all heard me say "a calorie deficit is what you need for weight loss", so then you might wonder why you should count macros at all! I break down why in this episode and also share my top tips for making macro counting easier.
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Signs That You Aren't Meeting Your Full Muscle Building Potential Aug 18, 2023

Hi guys! Welcome back! Today I'm discussing signs that you aren't hitting your full muscle-building potential. If you're after that lean, "toned" look, and feel like you don't look like you should for all the work you're putting in, then today's episode is for you!
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Overeating On The Weekends: Why We Do It & How To Stop Aug 11, 2023

Welcome back! Today is all about overeating on the weekends, why we do it and how to move forward. I get this question a TON, but also struggled with this for years. I'm giving you some tips to implement to help give you more control on the weekends.
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3 Unpopular Truths About Fat Loss Aug 04, 2023

Hey guys! Long time no talk! I'm back today to dish on 3 unpopular truths about fat loss. Things we NEED to hear, but sometimes don't wanna hear.
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Progress Killers... May 12, 2023

Hi guys! Welcome back! Today we're talking about progress killers. You know, the things we're doing that we don't even realize, that are sabotaging our progress on our weight loss journeys.
HAPI Supplements are 20% off with code "mom20"
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Are You Focused On The Nuts & Bolts or Bells & Whistles? May 05, 2023

Hey guys! Happy Friday! Today is all about where you have your focus when it comes to your fitness and nutrition. Are you spending too much time worried about the shiny things instead of nailing the foundational things?
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Creatine: Everything You Need To Know Apr 07, 2023

Hi guys! Today's episode is all about Creatine. I discuss what it is, who should take it, when, how much, benefits, side effects and more!
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Why Losing The Last 5-10 lbs Is So Hard... Mar 31, 2023

Hey y'all! Welcome back! Today we're talking about why losing the last 5-10 lbs is so hard and steps you can take to get there!
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3 Tips For When You've "Tried Everything To Lose Weight & Nothing Is Working" Mar 24, 2023

Welcome back! Today's episode is for those who have tried "everything to lose weight and nothing is working". I'm sharing 3 tips to consider.
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5 Key Factors To Losing Fat & Building Muscle Feb 24, 2023

What's up, guys? Welcome back! Today is all about body recomposition, losing fat, and building muscle. I will cover the 5 key factors you need to focus on to change your body composition.
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Is Your Metabolism Broken? Feb 17, 2023

Hey guys! Welcome back! Today we're going to dive into your metabolism. I talk specifically about if you can "break" your metabolism and what it means for it to be down regulated.
March Shred opens Monday!
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Does A More Extreme Deficit Lead To Quicker Fat Loss? Feb 10, 2023

Hi guys! Today we're going to dive into calorie deficits and if being in a super aggressive one will lead to quicker fat loss.
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What I Wish I Knew About Tracking Macros When I First Started Feb 03, 2023

Hey guys! Welcome back! Today's episode is all about using macro tracking in a way to serve you for when you're not tracking versus just playing macro Tetris to hit a number.
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Should I Eat If I'm Not Hungry? Eating More & Losing Weight? Jan 20, 2023

Hi guys! Welcome back! Today I wanted to talk about the question I get all the time from people who are new to tracking macros, and that is "do I eat if I'm not hungry"? We're going to touch on this, and feeling like we're eating more and how that would help us lose weight.
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3 Things To Focus On If You Have A Weight Loss Goal Jan 06, 2023

What's up guys! Happy New Year! With so many people with a goal of weight loss, I wanted to touch on 3 things you should be focusing on!
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Fat Loss Goal For 2023? How To Be Successful... Dec 30, 2022

Hi friends! With the new year approaching, I know lots of you have a fat loss goal in mind. Today I want to share with you how to be successful and make the most of your dieting phase!
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How Long Should You Diet For? Will It Hurt My Metabolism? Dec 09, 2022

Hi friends! This is hands down one of the most commonly asked questions I get. So we're touching on how long you can, or should diet, and any risk for dieting for longer periods of time.
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Thanksgiving... I Gained 2-3 lbs Overnight?! What To Do Now Nov 25, 2022

Hi guys! I hope you had an awesome Thanksgiving! I'm so grateful for you all! Today I wanted to talk about over eating and what to do next.
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Should You Workout & Lower Your Macros When You Are Sick? Nov 04, 2022

Well, guys, we are upon sick season! I wanted to touch on a topic that gets brought up to me all the time, should you workout when you're sick, and what should you do with your macros?
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10 Reasons To Workout That Have Nothing To Do With How You Look Oct 28, 2022

Hi guys! I know we often correlate working out with losing weight, or just how we look in general. Today I'm sharing 10 reasons to workout that have nothing to do with how you look!
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10 Weeks Left in 2022! 3 Tips for Avoiding Weight Gain Oct 21, 2022

Hey guys, welcome back! Can you believe there are only 10 weeks left in the year!! I'm sharing my top 3 tips to maintain weight over the next 10 weeks so you don't accidentally gain 10 lbs!
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Why You're Losing Inches Without The Scale Dropping Much... Oct 14, 2022

Hi friends! We're talking body recomposition and the difference in weight loss and fat loss. I really explain why you're seeing inches decrease without the scale dropping much.
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Pep Talk: Why Sometimes Ignorance is Bliss Sep 23, 2022

Hi friends! Today's episode is a little pep talk that I think everyone can benefit from.
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Intermittent Fasting & Meal Timing: Pros & Cons, Does it Matter? Sep 16, 2022

Hey guys welcome back! Today's episode is all about intermittent fasting and meal timing. We'll talk pros and cons, if it matters, and if you can build muscle while doing so.
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Eating Healthy Vs. Eating Healthy For Fat Loss... Aug 26, 2022

Hey guys! Welcome back! Today's episode is all about eating healthy and eating for fat loss. There is a big difference, they are not one in the same!
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3 Things You Don't Need For Weight Loss, But The Internet Will Tell You To Do Aug 19, 2022

Hey guys welcome back! Today's episode is short and sweet, but it's about 3 things the internet and social media will tell you that you need to do to lose weight, but you don't!
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Is Eating 5-6 Meals Per Day Better For Fat Loss? Aug 05, 2022

Hey guys! Today we're going to discuss if eating 5-6 small meals really boosts your metabolism and is better for fat loss.
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My Tips For Managing Cravings & Fatigue During Your Menstrual Cycle Jul 29, 2022

Hey guys! Today's episode is for all the women! We're gonna discuss tips for managing that time of the month! How to work with your body instead of against it!
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Not Seeing The Results You Want? Here's Why... Jul 22, 2022

Hey guys! Welcome back! Today we're gonna talk about "shiny object syndrome" and how it's likely causing you to not see the results you want.
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10 Things I Wish I Knew When I Started My Fitness Journey Jul 15, 2022

Hi friends! Welcome back! In today's episode I'm sharing 10 things I wish I knew when I started on my fitness journey!
August Shred with Em (opens Monday, 7/18 @ 12:00 EST)
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5 Tips to Navigate the Holiday Weekend & Minimize Weight Gain Jul 01, 2022

What's up guys! Happy 4th of July weekend! Today I'm gonna share with you 5 strategies I use to navigate weekends like this!
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Consistency = Progress... 5 Tips for Being More Consistent With Your Diet Jun 17, 2022

What's up, guys, and welcome back! You've heard me say it time and time again, consistency is everything when you are dieting! In today's episode I'm giving you 5 tips to be more consistent with your diet so you can start to see progress!
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5 Tips to STOP Over Complicating Your Nutrition Jun 03, 2022

What's up, guys, and welcome back! In today's episode I'm giving you 5 tips to stop over complicating your nutrition and really simplify things!
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Binge Eating, Yo-Yo Dieting & Personality Based Coaching with Mike Millner May 20, 2022

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.
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Deload Week, Rest Days, Rest Times May 06, 2022

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.
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3 Ways to Create a Calorie Deficit Apr 29, 2022

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.
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5 Habits That Keep Me Lean Apr 22, 2022

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.
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3 Reasons Why You Don't Look Like You Workout Apr 15, 2022

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.
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Struggle With Overeating? My Tips to Help! Apr 08, 2022

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!
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Nonnegotiables... How To Create a Habit Mar 11, 2022

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.
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Are You Ready to Reverse Diet? Jan 21, 2022

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.
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Overrated, Underrated, Not Needed For Fat Loss Jan 14, 2022

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!
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Adjusting Your Macros: Why, When & How Dec 24, 2021

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.
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2 Things I Wish Everyone Understood with Nutrition & Exercise... Dec 10, 2021

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.
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My Top 5 Tips For Not Sabotaging Your Maintenance Phase Dec 03, 2021

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!
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6 Signs It's Time To Stop Dieting Oct 15, 2021

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!
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Alcohol... Does It Affect Fat Loss, How To Track It, & My Tips For Drinking Responsibly Oct 01, 2021

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.
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Reasons Your Scale Weight Is Increasing, That Aren't Fat Gain Sep 17, 2021

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!
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Is The Weekend Your Weak End?? How To Stop Stalling Your Progress Sep 03, 2021

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!
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Reasons People Give Up On Their Fitness Journeys & How to Overcome Them Aug 27, 2021

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.
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Tips For Staying on Track While Traveling... Jul 23, 2021

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.
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Why Maintenance Is Harder Than a Calorie Deficit... Jul 16, 2021

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!
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Motivation... 5 Simple Things You Can Do To Feel More Motivated Jul 02, 2021

Feeling unmotivated? I hear you!! I'm going to share 5 ways you can feel more positive and more motivated daily!
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5 Reasons Counting Macros Doesn't Work For You... Jun 25, 2021

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.
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How I Handle Vacation: Eating, Exercise & If I Gain Weight... Jun 18, 2021

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!
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Are You Making Progress & Not Even Realizing It?? May 28, 2021

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!
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Cutting, Maintaining, Bulking.... When & How to Implement These Phases May 21, 2021

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.
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Protein: Why It's Important, Ways to Increase Your Intake, Myths & More! May 07, 2021

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!
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Tips For A Successful Cut Apr 16, 2021

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!
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Can Eating More Help You Lose Weight? My Experience with Binge Eating... Apr 09, 2021

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!
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My Tips For Minimizing Hunger During Your Dieting Phase Mar 26, 2021

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!
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Why Am I Not Losing Weight In A Calorie Deficit? Mar 19, 2021

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!
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Your Metabolism: What Goes Into The Calories You Burn & Should You Eat Back Exercise Calories? Mar 12, 2021

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.
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Nutrition FAQs: Is Going Over Your Protein Goal Bad, How Close is Close Enough to Hitting Your Macros... Mar 05, 2021

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!
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Why Calories & Macros Don't Match in your Food Tracker, Macro Burnout & Tips for Tracking Feb 18, 2021

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!
March Shred with Em opens for enrollment today! Link to join
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Stop Wasting Time Focusing on These 3 Things... Feb 09, 2021

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!
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Is Your Weight Loss Moving Fast Enough? How to Know, When to Adjust & More... Jan 26, 2021

Welcome back to another episode! Today we're going to talk about progress!
Some of the topics we touch on regarding progress are:
- If your progress is moving fast enough.
- How to know if it's moving fast enough.
- When to adjust your macros.
- How to adjust your macros.
- Measuring progress when dieting.
February Shred is open for enrollment! Link to join:
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Why You Can't Stay On Track... Jan 12, 2021

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!
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Q&A: Should You Count Calories or Meet Macros, Do You Struggle with Body Image Issues, & more... Jan 05, 2021

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!

Common Mistakes When Setting New Years Resolution & How to Avoid Them Dec 29, 2020

Welcome back to another episode!
Here's what we're chatting about today:
- Setting New Years Resolutions.
- Why people have a hard time sticking with resolutions.
- Tips for weight loss (if that's one of your goals for the New Year).
- Some things to avoid with resolutions.
Join the January Shred!
Join the EmPowered Elite Monthly Membership
Join my free community group, The EmPowered Community

10 Things I Wish I Knew When I Started Counting Macros Dec 15, 2020

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!
January Shred with Em opens for enrollment on Friday! Link to join:

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

Are You Leaving Progress On The Table? Progressive Overload: What It Is And How To Do It Effectively. Dec 08, 2020

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!
Train with me! Join the EmPowered Elite Monthly Membership
Join The EmPowered Community free FB group!
EmPowered Nutrition Supplements

3 Reasons Why You Shouldn't Wait Until New Years Nov 24, 2020

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!
EmPowered Nutrition Supplements are now available! Grab your Shred stack while supplies last!

December Shred is open for enrollment!

5 Tips to Minimize Holiday Weight Gain Nov 17, 2020

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!
EmPowered Elite Monthly Membership: https://macroswithem.com/programs/
The EmPowered Community: https://www.facebook.com/groups/macroswithemcommunity/

Macros 101: Why You Should Track Them, How to Set Your Own, Tips for Beginners & More! Nov 10, 2020

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!
Want in on the EmPowered 30 Challenge? Join here: EmPowered Elite Monthly Membership

Free resource: MyFitnessPal Tracking Guide

Total Daily Energy Expenditure Calculator

Biggest Mistakes You're Making in Your training, Are Home Workouts Effective, Gym Intimidation & More Nov 03, 2020

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 EmPowered 30 Accountability Challenge by enrolling in the EmPowered Elite Monthly Membership!
Resistance Bands
The EmPowered Community

Nutrition Myths Busted! Oct 27, 2020

We all know that there is a ton of misinformation and myths floating around the nutrition world. So today I'm debunking SEVEN of the most common myths that I see! Let's dive in!
Macros with Em:
https://macroswithem.com/shred-with-em/
The EmPowered Community: https://www.facebook.com/groups/macroswithemcommunity/

Feeling Stuck or Not Sure Where to Start? 3 Tips for Moving Forward. Oct 20, 2020

Starting on your own health and fitness journey can feel daunting. There are so many diets, opinions, supplements, programs, methods, all of the options can make your head spin! So in this episode, I'm giving you my top 3 tips to get you moving forward and taking action TODAY!
Join the EmPowered Elite Monthly Membership
Join The EmPowered Community! It's my free Facebook group.

Q&A: How to Stay on Track During the weekends, Tracking Alcohol, Cardio & More... Oct 13, 2020

Today, I've got a Q&A episode for you guys that I posted on my Instagram stories! I had a blast recording this episode and can't wait to do more like this!
Calorie Cycling video

Your Guide to Reverse Dieting Oct 05, 2020

In today's episode, we're going to be talking about reverse dieting! I'll be giving you some helpful tips on how to execute your own reverse diet correctly, what to expect along the way, when you should implement it, and why it's so beneficial!
Need some guidance with your reverse diet? Check out my reverse dieting strategy that's customized just for you! Click here to get started!

3 Keys For A Successful Diet... And Likely Not What You're Thinking Sep 22, 2020

Hey guys! Thanks for joining me today! In this episode, we're going to be diving into the 3 most looked over keys for a successful diet!
1. nutrition periodization and tips for when you should be in calorie deficit vs maintenance
2. how vital your mindset is when it comes to dieting
3. the importance of your environment and accountability and the effect it has on your willpower.
October Shred with Em opens for enrollment on Friday!
Link to join: macroswithem.com/shred-with-em/

Weight Loss Plateaus: How to Know if You've Really Stalled & How to Break Through Sep 15, 2020

Welcome back, guys! Today, we're going to be talking about what a weight loss plateau is, what causes it, the importance of using multiple tracking metrics, my order of operations of determining if you've actually hit a plateau, and how to adjust accordingly! Let's jump right in!
Apply to 1:1 Coaching
MyFitnessPal Tracking Guide

Top 5 Nutrition Mistakes You're Making Sep 08, 2020

Today, we're diving into the TOP 5 dieting and nutrition mistakes that I see people making! So pull out your notebook and pen and get ready to write these down! If you need more hands-on help with your health and fitness journey the link to apply for my 1:1 coaching is down below!
Application for 1:1 coaching:
https://macroswithem.com/coaching-application/

Welcome to EmPowered Radio Sep 01, 2020

Welcome to the FIRST episode of EmPowered Radio! This podcast has been a long time coming! I'm talking about why I started this podcast, what to expect in upcoming episodes, and my personal story! Let's dive in, guys!
Apply to the Shred with Em program (we start Sept. 6th)
https://macroswithem.com/shred-with-em/
IG: https://www.instagram.com/macroswithem/
FB: https://www.facebook.com/macroswithem
The EmPowered Community: https://www.facebook.com/groups/macroswithemcommunity/

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