All Episodes
EmPowered Radio — 187 episodes
Consistency Over Perfection: Finding Your Minimum Effective Dose
5 Mindset Shifts I Had to Make to Lose Weight (And Keep It Off)
Should You Lose Fat First or Build Muscle First?
Why "Toning" Your Body Requires Two Different Goals
Why You Struggle To Lose Weight Even When You Know What To Do
You Might Be the Problem: Taking Ownership in Your Fitness Journey
Tracking Macros vs Hitting Your Macros
Why Losing the Last 5-10 Pounds Requires A Different Strategy Than the First 20...
My 5 "Nutrition Rules" For Staying Consistent During Summer
Stop Winging It This Summer, Create A Strategy Instead
4 Habits That Change Your Body the Fastest
How I Built A Better Physique By Doing Less
Why I Changed My Mind On If It Fits Your Macros (IIFYM)
Why I Changed My Mind About Meal Timing: Macros Aren't The Whole Story
Chasing A Goal vs Chasing A Lifestyle: Why Women Struggle To Maintain Their Results
BTS Of Shred with Em, How + Why My Most Loved Program Was Created
What Happens When You Chase Too Many Goals
Have You Earned The Right To Diet? (How I Assess Readiness For A Calorie Deficit)
What I'd Do Differently If I Started My Weight Loss Journey Over
My Weight Loss Journey: Losing 80 lbs Naturally, Binge Eating, Postpartum Depression & More...
Can You Build Muscle in a Deficit? The Truth About Body Recomposition
Weight Loss vs Fat Loss - Is Chasing a Number Ruining Your Physique?
Why Your Body Isn't Changing Even Though You're Putting In The Work
The Effort vs Expectations Gap in Fat Loss
My Travel Rules: How I Enjoy Vacation Without Starting Over
Dieting With Strategy vs Urgency (Is Your Summer Body Actually Achievable By Summer)
Why Maintenance Is Harder Than Fat Loss (The Real Work Starts After The Diet)
Why You Keep Self Sabotaging (And How To Become The Person Who Keeps The Weight Off)
How To Build Discipline: Why Systems Beat Motivation
Why Fat Loss Stalls + Gets Harder Over Time
Why "Knowing What To Do" Isn't Producing Fat Loss
Summer Bodies Are Made In The Winter: Why You Need To Start Now If Your Goal Is Looking Your Best This Summer
Scale Weight vs Fat Loss: How To Read Progress Correctly
Alcohol + Fat Loss: Why It Hits Women Harder (Especially As We Age)
How To Set Goals That Actually Stick
More Than Macros: Why Fat Loss Is About Metabolism, Hormones, Stress, Sleep + Behavior- Not Just Tracking
Thanksgiving: How I Navigate The Day to Fully Enjoy But Feel In Control
Fiber: The Most Underrated Fat Loss Tool
Why Starting Now Puts You Miles Ahead of Everyone Waiting For January
What Lifting Heavy Actually Means & Simplifying Progressive Overload
If You Lost Weight But Regain It, Was The Diet Actually Successful?
Can You Break Your Metabolism?
How To Lose Fat + Keep It Off For Good! (The Exact Process I Use with 1:1 Clients)
Why Diets Fail (and Wreck Your Metabolism)
Perimenopause & Metabolism: Why Fat Loss Feels Harder + How To Fix It
Diet Or Exercise? Which Is More Important For Fat Loss?
Resetting + Rebuilding Your Metabolism After Spinning Your Wheels All Summer
The Hidden Reasons You're Not Losing Fat... Even If You Think You're in a Deficit
How To Know If Your Body Is Responsive + Ready To Diet
Why The Last 5-10 lbs Are The Hardest To Lose + What To Do About It
Why You Don't Look Like You Work Out, Even Though You Do
Why Your Weight Fluctuates + Why It Doesn't Mean You Gained Fat
Your Health Is Your Wealth: Why Taking Care Of Your Body Is A Priority Not A Luxury
6 Months Left: How To Pivot If You're Not Where You Want To Be
Hot + Healthy Summer Series: 3 Quick Wins To Get You Back On Track
Hot + Healthy Summer Series: How To Eat For Fat Loss While Traveling
Hot + Healthy Summer Series: Drinks + Dining Out While Dropping Inches
Hot + Healthy Summer Series: Look + Feel Your Best By July 4th
The Core Four Summer Reset: Mid-Season Habit Tune-Up
How To Go From "Skinny Fat" To Lean + Toned
When To Start A Reverse Diet + How Long To Stay At Maintenance...
6 Tips That Helped Me Stop Over Eating At Night
Why Walking Is My Choice Of Cardio For Fat Loss
Feeling Bloated & Puffy After Vaca? Tips To Reduce Inflammation + Get Back On Track
How Long Can/Should You Be In A Calorie Deficit?
2 Things Keeping You From Having The Body That You Want
3 Things That Can Sabotage Your Fat Loss Progress Without You Even Knowing It
Rapid Fire Fat Loss Truths
Things To Normalize On Our Fitness Journey...
Habits That Keep Me Lean Year Round, Even If I'm Not Tracking...
If You're Not Consistent You Can't Say It Didn't Work... Letting Emotions Run The Show
What Makes Macro Counting Different Than Other "Diets"?
10 Things To Know If You Have A Goal Of Changing Your Body In 2025
How To Make 2025 Your Most Consistent Year Yet
Setting Yourself Up For Success In The New Year... In A Practical Way
The #1 Strategy That Helps My Clients Who Struggle With Consistency
5 Workout Mistakes That Keep Women From The Body They Want
Exactly What I Do The Day After Thanksgiving
My Tips For Navigating Thanksgiving
Why Dieting During The Holidays Can Be A Good Thing
The #1 Thing I Did To Lose Fat & Keep It Off
If I Had 20lbs To Lose, How I Would Set Up My Fat Loss Phase
How To Prime Your Body For Successful & Sustainable Fat Loss
Are You Ready To Start A Fat Loss Phase? Pre Diet Checklist
Losing Weight & Keeping It Off... How To End Serial Dieting
5 Things Keeping You Overweight (And You Likely Don't Know It)
Realistic Fat Loss + Ways To Progress That Don't Involve The Scale
Feeling Sluggish & Out Of Routine After Summer? Do These 3 Things To Help You Feel Better Instantly
Struggle With Overeating On Weekends? Try This...
Are Short Rest Times Killing Your Progress?
Compromising vs Restricting When Dieting
Training Variables To Focus On When Dieting
Hard Truths About Dieting
Why I Don't Snack & My Meal Frequency
How Weighing In Once A Week Might Be Hurting Your Relationship With The Scale
The Number One Fat Loss Progress Killer
Stop Waiting To Be Motivated...
Dieting Doesn't Have To Suck
How I Navigate The Holidays Without Gaining Weight
Simplifying Macros, Step Tracking & Progressive Overload
5 Reasons You're Not Losing Weight
Pros & Cons Of Volume Eating
Debunking Nutrition & Fitness Myths
Simplify Macro Counting With These Tips...
Signs That You Aren't Meeting Your Full Muscle Building Potential
Overeating On The Weekends: Why We Do It & How To Stop
3 Unpopular Truths About Fat Loss
Progress Killers...
Are You Focused On The Nuts & Bolts or Bells & Whistles?
Creatine: Everything You Need To Know
Why Losing The Last 5-10 lbs Is So Hard...
3 Tips For When You've "Tried Everything To Lose Weight & Nothing Is Working"
5 Key Factors To Losing Fat & Building Muscle
Is Your Metabolism Broken?
Does A More Extreme Deficit Lead To Quicker Fat Loss?
What I Wish I Knew About Tracking Macros When I First Started
Should I Eat If I'm Not Hungry? Eating More & Losing Weight?
3 Things To Focus On If You Have A Weight Loss Goal
Fat Loss Goal For 2023? How To Be Successful...
How Long Should You Diet For? Will It Hurt My Metabolism?
Thanksgiving... I Gained 2-3 lbs Overnight?! What To Do Now
Should You Workout & Lower Your Macros When You Are Sick?
10 Reasons To Workout That Have Nothing To Do With How You Look
10 Weeks Left in 2022! 3 Tips for Avoiding Weight Gain
Why You're Losing Inches Without The Scale Dropping Much...
Pep Talk: Why Sometimes Ignorance is Bliss
Intermittent Fasting & Meal Timing: Pros & Cons, Does it Matter?
Eating Healthy Vs. Eating Healthy For Fat Loss...
3 Things You Don't Need For Weight Loss, But The Internet Will Tell You To Do
Is Eating 5-6 Meals Per Day Better For Fat Loss?
My Tips For Managing Cravings & Fatigue During Your Menstrual Cycle
Not Seeing The Results You Want? Here's Why...
10 Things I Wish I Knew When I Started My Fitness Journey
5 Tips to Navigate the Holiday Weekend & Minimize Weight Gain
Consistency = Progress... 5 Tips for Being More Consistent With Your Diet
5 Tips to STOP Over Complicating Your Nutrition
Binge Eating, Yo-Yo Dieting & Personality Based Coaching with Mike Millner
Deload Week, Rest Days, Rest Times
3 Ways to Create a Calorie Deficit
5 Habits That Keep Me Lean
3 Reasons Why You Don't Look Like You Workout
Struggle With Overeating? My Tips to Help!
Nonnegotiables... How To Create a Habit
Are You Ready to Reverse Diet?
Overrated, Underrated, Not Needed For Fat Loss
Adjusting Your Macros: Why, When & How
2 Things I Wish Everyone Understood with Nutrition & Exercise...
My Top 5 Tips For Not Sabotaging Your Maintenance Phase
6 Signs It's Time To Stop Dieting
Alcohol... Does It Affect Fat Loss, How To Track It, & My Tips For Drinking Responsibly
Reasons Your Scale Weight Is Increasing, That Aren't Fat Gain
Is The Weekend Your Weak End?? How To Stop Stalling Your Progress
Reasons People Give Up On Their Fitness Journeys & How to Overcome Them
Tips For Staying on Track While Traveling...
Why Maintenance Is Harder Than a Calorie Deficit...
Motivation... 5 Simple Things You Can Do To Feel More Motivated
5 Reasons Counting Macros Doesn't Work For You...
How I Handle Vacation: Eating, Exercise & If I Gain Weight...
Are You Making Progress & Not Even Realizing It??
Cutting, Maintaining, Bulking.... When & How to Implement These Phases
Protein: Why It's Important, Ways to Increase Your Intake, Myths & More!
Tips For A Successful Cut
Can Eating More Help You Lose Weight? My Experience with Binge Eating...
My Tips For Minimizing Hunger During Your Dieting Phase
Why Am I Not Losing Weight In A Calorie Deficit?
Your Metabolism: What Goes Into The Calories You Burn & Should You Eat Back Exercise Calories?
Nutrition FAQs: Is Going Over Your Protein Goal Bad, How Close is Close Enough to Hitting Your Macros...
Why Calories & Macros Don't Match in your Food Tracker, Macro Burnout & Tips for Tracking
Stop Wasting Time Focusing on These 3 Things...
Is Your Weight Loss Moving Fast Enough? How to Know, When to Adjust & More...
Why You Can't Stay On Track...
Q&A: Should You Count Calories or Meet Macros, Do You Struggle with Body Image Issues, & more...
Common Mistakes When Setting New Years Resolution & How to Avoid Them
10 Things I Wish I Knew When I Started Counting Macros
Are You Leaving Progress On The Table? Progressive Overload: What It Is And How To Do It Effectively.
3 Reasons Why You Shouldn't Wait Until New Years
5 Tips to Minimize Holiday Weight Gain
Macros 101: Why You Should Track Them, How to Set Your Own, Tips for Beginners & More!
Biggest Mistakes You're Making in Your training, Are Home Workouts Effective, Gym Intimidation & More
Nutrition Myths Busted!
Feeling Stuck or Not Sure Where to Start? 3 Tips for Moving Forward.
Q&A: How to Stay on Track During the weekends, Tracking Alcohol, Cardio & More...
Your Guide to Reverse Dieting
3 Keys For A Successful Diet... And Likely Not What You're Thinking
Weight Loss Plateaus: How to Know if You've Really Stalled & How to Break Through
Top 5 Nutrition Mistakes You're Making
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