EmPowered Radio

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 Shred: May 18thApply for coaching Join the Monthly Membership Submit a question for the podcast HAPI supplementsThe EmPowered Community free Facebook group Follow Emma on InstagramFollow Emma on Facebook

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 18thApply for coaching Join the Monthly Membership HAPI supplementsThe EmPowered Community free Facebook group Follow Emma on InstagramFollow Emma on FacebookJoin the Shred: May 18thApply for coaching Join the Monthly Membership Submit a question for the podcast HAPI supplementsThe EmPowered Community free Facebook group Follow Emma on InstagramFollow Emma on Facebook

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 18thApply for coaching Join the Monthly Membership Submit a question for the podcast HAPI supplementsThe EmPowered Community free Facebook group Follow Emma on InstagramFollow Emma on FacebookJoin the Shred: May 18thApply for coaching Join the Monthly Membership Submit a question for the podcast HAPI supplementsThe EmPowered Community free Facebook group Follow Emma on InstagramFollow Emma on Facebook

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 18thApply for coaching Join the Monthly Membership HAPI supplementsThe EmPowered Community free Facebook group Follow Emma on InstagramFollow Emma on FacebookJoin the Shred: May 18thApply for coaching Join the Monthly Membership Submit a question for the podcast HAPI supplementsThe EmPowered Community free Facebook group Follow Emma on InstagramFollow Emma on Facebook

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. Apply for coaching Join the Monthly Membership Shred Waitlist: May 18thHAPI supplementsThe EmPowered Community free Facebook group Follow Emma on InstagramFollow Emma on FacebookJoin the Shred: May 18thApply for coaching Join the Monthly Membership Submit a question for the podcast HAPI supplementsThe EmPowered Community free Facebook group Follow Emma on InstagramFollow Emma on Facebook

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 6thApply for coaching Join the Monthly Membership HAPI supplementsThe EmPowered Community free Facebook group Follow Emma on InstagramFollow Emma on FacebookJoin the Shred: May 18thApply for coaching Join the Monthly Membership Submit a question for the podcast HAPI supplementsThe EmPowered Community free Facebook group Follow Emma on InstagramFollow Emma on Facebook

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 6thApply for coaching Join the Monthly Membership HAPI supplementsThe EmPowered Community free Facebook group Follow Emma on InstagramFollow Emma on FacebookJoin the Shred: May 18thApply for coaching Join the Monthly Membership Submit a question for the podcast HAPI supplementsThe EmPowered Community free Facebook group Follow Emma on InstagramFollow Emma on Facebook

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 6thApply for coaching Join the Monthly Membership HAPI supplementsThe EmPowered Community free Facebook group Follow Emma on InstagramFollow Emma on FacebookJoin the Shred: May 18thApply for coaching Join the Monthly Membership Submit a question for the podcast HAPI supplementsThe EmPowered Community free Facebook group Follow Emma on InstagramFollow Emma on Facebook

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 6thApply for coaching Join the Monthly Membership HAPI supplementsThe EmPowered Community free Facebook group Follow Emma on InstagramFollow Emma on FacebookJoin the Shred: May 18thApply for coaching Join the Monthly Membership Submit a question for the podcast HAPI supplementsThe EmPowered Community free Facebook group Follow Emma on InstagramFollow Emma on Facebook

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.Apply for coaching Join the Monthly Membership HAPI supplementsThe EmPowered Community free Facebook group Follow Emma on InstagramFollow Emma on FacebookJoin the Shred: May 18thApply for coaching Join the Monthly Membership Submit a question for the podcast HAPI supplementsThe EmPowered Community free Facebook group Follow Emma on InstagramFollow Emma on Facebook

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.Apply for coaching Join the Monthly Membership HAPI supplementsThe EmPowered Community free Facebook group Follow Emma on InstagramFollow Emma on FacebookJoin the Shred: May 18thApply for coaching Join the Monthly Membership Submit a question for the podcast HAPI supplementsThe EmPowered Community free Facebook group Follow Emma on InstagramFollow Emma on Facebook

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!Apply for coaching Join the Monthly Membership HAPI supplementsThe EmPowered Community free Facebook group Follow Emma on InstagramFollow Emma on FacebookJoin the Shred: May 18thApply for coaching Join the Monthly Membership Submit a question for the podcast HAPI supplementsThe EmPowered Community free Facebook group Follow Emma on InstagramFollow Emma on Facebook

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. Apply for coaching Join the Monthly Membership HAPI supplementsThe EmPowered Community free Facebook group Follow Emma on InstagramFollow Emma on FacebookJoin the Shred: May 18thApply for coaching Join the Monthly Membership Submit a question for the podcast HAPI supplementsThe EmPowered Community free Facebook group Follow Emma on InstagramFollow Emma on Facebook

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. Apply for coaching Join the Monthly Membership HAPI supplementsThe EmPowered Community free Facebook group Follow Emma on InstagramFollow Emma on FacebookJoin the Shred: May 18thApply for coaching Join the Monthly Membership Submit a question for the podcast HAPI supplementsThe EmPowered Community free Facebook group Follow Emma on InstagramFollow Emma on Facebook

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. Apply for coaching CURED Serenity gummies (code Emma saves 20% through jan)HAPI supplementsThe EmPowered Community free Facebook group Follow Emma on InstagramFollow Emma on FacebookJoin the Shred: May 18thApply for coaching Join the Monthly Membership Submit a question for the podcast HAPI supplementsThe EmPowered Community free Facebook group Follow Emma on InstagramFollow Emma on Facebook

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. Apply for coaching CURED Serenity gummies (code Emma saves 20% through jan)HAPI supplementsThe EmPowered Community free Facebook group Follow Emma on InstagramFollow Emma on FacebookJoin the Shred: May 18thApply for coaching Join the Monthly Membership Submit a question for the podcast HAPI supplementsThe EmPowered Community free Facebook group Follow Emma on InstagramFollow Emma on Facebook

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. Apply for coaching CURED Serenity gummies (code Emma saves 20% through jan)HAPI supplementsThe EmPowered Community free Facebook group Follow Emma on InstagramFollow Emma on FacebookJoin the Shred: May 18thApply for coaching Join the Monthly Membership Submit a question for the podcast HAPI supplementsThe EmPowered Community free Facebook group Follow Emma on InstagramFollow Emma on Facebook

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)Apply for coaching CURED Serenity gummies (code Emma saves 20% through jan)HAPI supplementsThe EmPowered Community free Facebook group Follow Emma on InstagramFollow Emma on FacebookJoin the Shred: May 18thApply for coaching Join the Monthly Membership Submit a question for the podcast HAPI supplementsThe EmPowered Community free Facebook group Follow Emma on InstagramFollow Emma on Facebook

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)Apply for coaching CURED Serenity gummies (code Emma saves 20% through jan)HAPI supplements The EmPowered Community free Facebook group Follow Emma on InstagramFollow Emma on FacebookJoin the Shred: May 18thApply for coaching Join the Monthly Membership Submit a question for the podcast HAPI supplementsThe EmPowered Community free Facebook group Follow Emma on InstagramFollow Emma on Facebook

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. Apply for coaching Join the Shred Waitlist (starts Jan 12th)HAPI supplements (20% off, no code needed)The EmPowered Community free Facebook group Follow Emma on InstagramFollow Emma on FacebookJoin the Shred: May 18thApply for coaching Join the Monthly Membership Submit a question for the podcast HAPI supplementsThe EmPowered Community free Facebook group Follow Emma on InstagramFollow Emma on Facebook

Hey guys! Welcome back. Today I want to dive into why fat loss is more than just tracking macros. Yes, a calorie deficit is needed for fat loss, and counting macros gives us structure and targets, but there are so many factors that influence what our macros are and the ability to hit them That's what we're talking about today!  Apply for coaching Black Friday yearly offer for the Monthly Membership start Thursday Black Friday sale starts Thursday for HAPI supplements (no code needed)The EmPowered Community free Facebook group Follow Emma on InstagramFollow Emma on FacebookJoin the Shred: May 18thApply for coaching Join the Monthly Membership Submit a question for the podcast HAPI supplementsThe EmPowered Community free Facebook group Follow Emma on InstagramFollow Emma on Facebook

Hello! Welcome back. It's Thanksgiving week so I thought today's episode could be a little refresh on what works for me with navigating the day. These are tips for how I enjoy the meal without over doing it and still feeling in control. Apply for coaching Black Friday yearly offer for the Monthly Membership start Thursday Black Friday sale starts Thursday for HAPI supplements (no code needed)The EmPowered Community free Facebook group Follow Emma on InstagramFollow Emma on FacebookJoin the Shred: May 18thApply for coaching Join the Monthly Membership Submit a question for the podcast HAPI supplementsThe EmPowered Community free Facebook group Follow Emma on InstagramFollow Emma on Facebook

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 EmmaTake the guesswork out of your training and join my Monthly Membership Save 10% on HAPI supplements with code EmmaThe EmPowered Community free Facebook group Follow Emma on InstagramFollow Emma on FacebookJoin the Shred: May 18thApply for coaching Join the Monthly Membership Submit a question for the podcast HAPI supplementsThe EmPowered Community free Facebook group Follow Emma on InstagramFollow Emma on Facebook

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 EmmaTake the guesswork out of your training and join my Monthly Membership Save 10% on HAPI supplements with code EmmaThe EmPowered Community free Facebook group Follow Emma on InstagramFollow Emma on FacebookJoin the Shred: May 18thApply for coaching Join the Monthly Membership Submit a question for the podcast HAPI supplementsThe EmPowered Community free Facebook group Follow Emma on InstagramFollow Emma on Facebook

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 EmmaTake the guesswork out of your training and join my Monthly Membership Save 10% on HAPI supplements with code EmmaThe EmPowered Community free Facebook group Follow Emma on InstagramFollow Emma on FacebookJoin the Shred: May 18thApply for coaching Join the Monthly Membership Submit a question for the podcast HAPI supplementsThe EmPowered Community free Facebook group Follow Emma on InstagramFollow Emma on Facebook

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 EmmaSave 10% on HAPI supplements with code EmmaThe EmPowered Community free Facebook group Follow Emma on InstagramFollow Emma on FacebookJoin the Shred: May 18thApply for coaching Join the Monthly Membership Submit a question for the podcast HAPI supplementsThe EmPowered Community free Facebook group Follow Emma on InstagramFollow Emma on Facebook

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 EmmaSave 10% on HAPI supplements with code EmmaThe EmPowered Community free Facebook group Follow Emma on InstagramFollow Emma on FacebookJoin the Shred: May 18thApply for coaching Join the Monthly Membership Submit a question for the podcast HAPI supplementsThe EmPowered Community free Facebook group Follow Emma on InstagramFollow Emma on Facebook

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 EmmaSave 10% on HAPI supplements with code EmmaThe EmPowered Community free Facebook group Follow Emma on InstagramFollow Emma on FacebookJoin the Shred: May 18thApply for coaching Join the Monthly Membership Submit a question for the podcast HAPI supplementsThe EmPowered Community free Facebook group Follow Emma on InstagramFollow Emma on Facebook

In today's episode I'm breaking down the top reasons diets fail long term, and how it impacts your metabolism. By the end of the episode you'll see why fat loss feels harder every time you diet, and what you can do instead to break the vicious cycle. September Shred: Join Here!Save 10% on HAPI supplements with code EmmaThe EmPowered Community free Facebook group Follow Emma on InstagramFollow Emma on FacebookJoin the Shred: May 18thApply for coaching Join the Monthly Membership Submit a question for the podcast HAPI supplementsThe EmPowered Community free Facebook group Follow Emma on InstagramFollow Emma on Facebook

Have you ever felt like your metabolism is broken? Or maybe you've noticed that as you've gotten older fat loss feels harder? You're not imagining things. But your metabolism isn't broken, it's just adaptive. It changes with your hormones, the amount of muscle you have, your lifestyle, activity, even the way you eat. In today's episode I'm going to break down what metabolism is, the 4 pieces that make it up, how perimenopause affects each one, and most importantly, what you can do to make your metabolism responsive again. Train with me in the EmPowered Elite Monthly Membership: https://train.macroswithem.com/groups/4143/join/HAPI Supplements: save 10% with code emmahttps://hapibodi.com/The EmPowered Community: https://www.facebook.com/groups/macroswithemcommunity/Follow Emma on Instagram: https://www.instagram.com/macroswithem/Follow Emma on Facebook: https://www.facebook.com/macroswithemJoin the Shred: May 18thApply for coaching Join the Monthly Membership Submit a question for the podcast HAPI supplementsThe EmPowered Community free Facebook group Follow Emma on InstagramFollow Emma on Facebook

I know you've heard people say "weight loss is 80% nutrition, 20% exercise" or something along those lines . And women tell me often that they want to start weight training after they lose some weight. Today I'm going to discuss the roles both diet and exercise play in fat loss, which one you should prioritize and when, and why you need both for results that last.HAPI Supplements: save 10% with code Emmahttps://hapibodi.com/The EmPowered Community: https://www.facebook.com/groups/macroswithemcommunity/Follow Emma on Instagram: https://www.instagram.com/macroswithem/Follow Emma on Facebook: https://www.facebook.com/macroswithemJoin the Shred: May 18thApply for coaching Join the Monthly Membership Submit a question for the podcast HAPI supplementsThe EmPowered Community free Facebook group Follow Emma on InstagramFollow Emma on Facebook

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/HAPI Supplements: last day for BOGO 50% off!https://hapibodi.com/The EmPowered Community: https://www.facebook.com/groups/macroswithemcommunity/Follow Emma on Instagram: https://www.instagram.com/macroswithem/Follow Emma on Facebook: https://www.facebook.com/macroswithemJoin the Shred: May 18thApply for coaching Join the Monthly Membership Submit a question for the podcast HAPI supplementsThe EmPowered Community free Facebook group Follow Emma on InstagramFollow Emma on Facebook

Welcome back! Today's episode is diving into a super common frustration, "I swear I'm eating in a deficit, but I'm not losing fat". If this sounds familiar, don't worry, your metabolism isn't "broken". What's happening is usually one of two things: either you're intentionally eating more than you think, or you're setting yourself up with habits that increase hunger and push you to overeat. September Shred waitlist: Join Here!Save 10% on HAPI supplements with code EmmaThe EmPowered Community free Facebook group Follow Emma on InstagramFollow Emma on FacebookJoin the Shred: May 18thApply for coaching Join the Monthly Membership Submit a question for the podcast HAPI supplementsThe EmPowered Community free Facebook group Follow Emma on InstagramFollow Emma on Facebook

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 quizAugust Shred: Join Here!Save 10% on HAPI supplements with code EmmaThe EmPowered Community free Facebook group Follow Emma on InstagramFollow Emma on FacebookJoin the Shred: May 18thApply for coaching Join the Monthly Membership Submit a question for the podcast HAPI supplementsThe EmPowered Community free Facebook group Follow Emma on InstagramFollow Emma on Facebook

Have you ever wondered why the last 5-10 lbs is the hardest? You've made amazing progress, you think you're doing everything right, but the scale just refuses to budge. Today I'm going to share 5 reasons those last few pounds are so hard to lose, and how you can actually break through and start seeing progress again.August Shred:https://macroswithem.com/shred-with-em/Save 10% on supplements with code Emmahttps://www.hapibodi.comThe EmPowered Community: https://www.facebook.com/groups/macroswithemcommunity/Instagram: https://www.instagram.com/macroswithem/Facebook: https://www.facebook.com/macroswithemJoin the Shred: May 18thApply for coaching Join the Monthly Membership Submit a question for the podcast HAPI supplementsThe EmPowered Community free Facebook group Follow Emma on InstagramFollow Emma on Facebook

Hello and welcome back! Today's episode is for you if you feel like you're doing all the work- lifting weights, hitting steps, doing "everything right", yet you look in the mirror and think "why don't I look like I work out?" This can be one of the most frustrating places to be, I know, I've been there. So today I'm breaking down the reasons this might be happening and what you can do to change it. August Shred waitlist:https://macroswithem.com/shred-with-em/Save 10% on supplements with code Emmahttps://www.hapibodi.comThe EmPowered Community: https://www.facebook.com/groups/macroswithemcommunity/Instagram: https://www.instagram.com/macroswithem/Facebook: https://www.facebook.com/macroswithemJoin the Shred: May 18thApply for coaching Join the Monthly Membership Submit a question for the podcast HAPI supplementsThe EmPowered Community free Facebook group Follow Emma on InstagramFollow Emma on Facebook

Have you ever stepped on the scale after a 'perfect' week only to see it go UP?! Yeah, I have too and it's super frustrating. Today you'll learn why the scale increases even when you're doing everything right, the difference between fat gain and weight gain, and how to measure progress outside of the scale so you stay motivated. August Shred waitlist:https://macroswithem.com/shred-with-em/Save 10% on supplements with code Emmahttps://www.hapibodi.comThe EmPowered Community: https://www.facebook.com/groups/macroswithemcommunity/Instagram: https://www.instagram.com/macroswithem/Facebook: https://www.facebook.com/macroswithemJoin the Shred: May 18thApply for coaching Join the Monthly Membership Submit a question for the podcast HAPI supplementsThe EmPowered Community free Facebook group Follow Emma on InstagramFollow Emma on Facebook

Have you ever thought that taking time to work out, meal prep, or track your food is selfish? Vain? Or that you don't have time for it? Then today's episode is for you! We're reframing why taking time to take care of yourself should be a priority, not optional.August Shred waitlist:https://macroswithem.com/shred-with-em/Save 10% on supplements with code Emmahttps://www.hapibodi.comThe EmPowered Community: https://www.facebook.com/groups/macroswithemcommunity/Instagram: https://www.instagram.com/macroswithem/Facebook: https://www.facebook.com/macroswithemJoin the Shred: May 18thApply for coaching Join the Monthly Membership Submit a question for the podcast HAPI supplementsThe EmPowered Community free Facebook group Follow Emma on InstagramFollow Emma on Facebook

Happy July 4th! I can't believe we're already halfway though this year! If you're like me, you've done some reflecting on the first half and maybe you aren't where you thought you would be with your goals or intentions you set. Today's episode is straight to the point. I'm sharing the 3 most common reasons I see for not hitting your goals, how to reset and rebuild your plan.July DIY Shred: starts 7/7https://macroswithem.com/shred-with-em/Save 20% on supplements with code usa20 (valid through 7/7)https://www.hapibodi.comThe EmPowered Community: https://www.facebook.com/groups/macroswithemcommunity/Instagram: https://www.instagram.com/macroswithem/Facebook: https://www.facebook.com/macroswithemJoin the Shred: May 18thApply for coaching Join the Monthly Membership Submit a question for the podcast HAPI supplementsThe EmPowered Community free Facebook group Follow Emma on InstagramFollow Emma on Facebook

Hello! Welcome to week 4 of the Hot + Healthy Summer Series. Today's episode if for those of you who might have fallen off track after vacation, or maybe you're just stuck in a rut and can't figure out how to get back to it. I'm sharing 3 quick wins that you can do this week to get some momentum back!Join the Shred: May 18thApply for coaching Join the Monthly Membership Submit a question for the podcast HAPI supplementsThe EmPowered Community free Facebook group Follow Emma on InstagramFollow Emma on Facebook

Welcome to week 3 of our Hot + Healthy Summer Series! Summer means vacation and travel time. This doesn't mean your goals have to take a back burner though. You can travel and still lose fat. Today I'm sharing my tips to help you navigate that and work smarter, not harder. Hot + Healthy Summer email list:https://mailchi.mp/d0c2e44bbe57/hotandhealthysummer Train with Me in the EmPowered Elite Monthly Membership: https://macroswithem.com/programs/HAPI Supplements:https://hapibodi.com/The EmPowered Community: https://www.facebook.com/groups/macroswithemcommunity/instagram: https://www.instagram.com/macroswithem/Facebook: https://www.facebook.com/macroswithemJoin the Shred: May 18thApply for coaching Join the Monthly Membership Submit a question for the podcast HAPI supplementsThe EmPowered Community free Facebook group Follow Emma on InstagramFollow Emma on Facebook

Welcome to week 2 of our Hot + Healthy Summer Series! Summer time usually means more social events, dining out, and cookouts. These things can seem hard to navigate when you're working towards fat loss, so today I'm sharing tips and strategies to implement to have the drinks, or eat out at a restaurant that isn't in your food tracking app. Hot + Healthy Summer email list:https://mailchi.mp/d0c2e44bbe57/hotandhealthysummer Train with Me in the EmPowered Elite Monthly Membership: https://macroswithem.com/programs/HAPI Supplements:https://hapibodi.com/The EmPowered Community: https://www.facebook.com/groups/macroswithemcommunity/instagram: https://www.instagram.com/macroswithem/Facebook: https://www.facebook.com/macroswithemJoin the Shred: May 18thApply for coaching Join the Monthly Membership Submit a question for the podcast HAPI supplementsThe EmPowered Community free Facebook group Follow Emma on InstagramFollow Emma on Facebook

Hello and welcome back! Today kicks off the Hot + Healthy Summer series for the podcast and my email list! We'll be touching on all things to help you look and feel your best this summer. Today I'm sharing tips to help you look and feel your best by July 4th. Hot + Healthy Summer email list:https://mailchi.mp/d0c2e44bbe57/hotandhealthysummer Train with Me in the EmPowered Elite Monthly Membership: https://macroswithem.com/programs/HAPI Supplements:https://hapibodi.com/The EmPowered Community: https://www.facebook.com/groups/macroswithemcommunity/instagram: https://www.instagram.com/macroswithem/Facebook: https://www.facebook.com/macroswithemJoin the Shred: May 18thApply for coaching Join the Monthly Membership Submit a question for the podcast HAPI supplementsThe EmPowered Community free Facebook group Follow Emma on InstagramFollow Emma on Facebook

Welcome back! I hope you all had an amazing Memorial Day weekend! With summer practically here, our schedule's tend to get a little more chaotic with travel, kid's sports, social events, etc. Today I want to help you simplify fat loss by maintaining what I call the Core Four key habits. June DIY Shred: starts 6/2https://macroswithem.com/shred-with-em/Train with Me in the EmPowered Elite Monthly Membership: https://macroswithem.com/programs/ Save 10% on supplements with code Emmahttps://www.hapibodi.comThe EmPowered Community: https://www.facebook.com/groups/macroswithemcommunity/Instagram: https://www.instagram.com/macroswithem/Facebook: https://www.facebook.com/macroswithemJoin the Shred: May 18thApply for coaching Join the Monthly Membership Submit a question for the podcast HAPI supplementsThe EmPowered Community free Facebook group Follow Emma on InstagramFollow Emma on Facebook

Have you ever heard the term "skinny fat"? Today, we're talking about what exactly that means and how you can fix it. I know when I weighed 200 lbs and lost my first 60 lbs, I definitely fell into the skinny fat body type. I'm sharing what I did and what you can do to change your body composition.Join the Shred: May 18thApply for coaching Join the Monthly Membership Submit a question for the podcast HAPI supplementsThe EmPowered Community free Facebook group Follow Emma on InstagramFollow Emma on Facebook

Two of the most common questions I get are around reverse dieting. When should I implement a reverse, and how long do I need to stay at maintenance before I can diet again? Today we're unpacking both of those. Train with Me in the EmPowered Elite Monthly Membership: https://macroswithem.com/programs/HAPI Supplements:https://hapibodi.com/The EmPowered Community: https://www.facebook.com/groups/macroswithemcommunity/instagram: https://www.instagram.com/macroswithem/Facebook: https://www.facebook.com/macroswithemJoin the Shred: May 18thApply for coaching Join the Monthly Membership Submit a question for the podcast HAPI supplementsThe EmPowered Community free Facebook group Follow Emma on InstagramFollow Emma on Facebook

It's no secret that I have struggled with binge eating and just over eating, specifically in the evenings, in the past. Today I'm sharing 6 tips that I used to help me get out of the bad habit of mindless snacking and over eating at night. May DIY Shred: starts 5/5https://macroswithem.com/shred-with-em/Save 10% on supplements with code Emmahttps://www.hapibodi.comThe EmPowered Community: https://www.facebook.com/groups/macroswithemcommunity/Instagram: https://www.instagram.com/macroswithem/Facebook: https://www.facebook.com/macroswithemJoin the Shred: May 18thApply for coaching Join the Monthly Membership Submit a question for the podcast HAPI supplementsThe EmPowered Community free Facebook group Follow Emma on InstagramFollow Emma on Facebook

There is a lot of buzz around walking and getting 10k steps and how that is great for fat loss. Today we're talking the why behind it all and why I think walking is the best cardio for fat loss. Train with Me in the EmPowered Elite Monthly Membership: https://macroswithem.com/programs/HAPI Supplements:https://hapibodi.com/The EmPowered Community: https://www.facebook.com/groups/macroswithemcommunity/Instagram: https://www.instagram.com/macroswithem/Facebook: https://www.facebook.com/macroswithemJoin the Shred: May 18thApply for coaching Join the Monthly Membership Submit a question for the podcast HAPI supplementsThe EmPowered Community free Facebook group Follow Emma on InstagramFollow Emma on Facebook

Do you feel bloated and puffy after vacation or just a weekend off plan? I'm sharing tips to help reduce that bloat and inflammation and get you back on track! April Shred: starts 4/14https://macroswithem.com/shred-with-em/Save 10% on supplements with code Emmahttps://www.hapibodi.comThe EmPowered Community: https://www.facebook.com/groups/macroswithemcommunity/Instagram: https://www.instagram.com/macroswithem/Facebook: https://www.facebook.com/macroswithemJoin the Shred: May 18thApply for coaching Join the Monthly Membership Submit a question for the podcast HAPI supplementsThe EmPowered Community free Facebook group Follow Emma on InstagramFollow Emma on Facebook

One question I get asked frequently is "how long can I be in a calorie deficit?" Today we're unpacking that question to determine how long you can/should be in a deficit and things to consider. April Shred- Early Bird pricing! Save $30! (ends 4/6)https://macroswithem.com/shred-with-em/Save 10% on supplements with code emmahttps://www.hapibodi.comThe EmPowered Community: https://www.facebook.com/groups/macroswithemcommunity/Instagram: https://www.instagram.com/macroswithem/Facebook: https://www.facebook.com/macroswithemJoin the Shred: May 18thApply for coaching Join the Monthly Membership Submit a question for the podcast HAPI supplementsThe EmPowered Community free Facebook group Follow Emma on InstagramFollow Emma on Facebook