EmPowered Radio
Welcome to EmPowered Radio, a podcast dedicated to educating listeners on all things nutrition, training, mindset, and personal development. Each week, join host Emma Montgomery, founder of Macros with Em, as she empowers you and gives you tangible takeaways to take the guesswork out of your fitness and nutrition.
Episodes
139 episodes
How To Know If Your Body Is Responsive + Ready To Diet
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 tha...
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18:37
Why The Last 5-10 lbs Are The Hardest To Lose + What To Do About It
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 los...
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17:24
Why You Don't Look Like You Work Out, Even Though You Do
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 c...
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24:10
Why Your Weight Fluctuates + Why It Doesn't Mean You Gained Fat
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 an...
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26:30
Your Health Is Your Wealth: Why Taking Care Of Your Body Is A Priority Not A Luxury
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 priori...
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15:46
6 Months Left: How To Pivot If You're Not Where You Want To Be
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 ...
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10:56
Hot + Healthy Summer Series: 3 Quick Wins To Get You Back On Track
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...
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8:04
Hot + Healthy Summer Series: How To Eat For Fat Loss While Traveling
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 ...
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17:58
Hot + Healthy Summer Series: Drinks + Dining Out While Dropping Inches
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 ...
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16:19
Hot + Healthy Summer Series: Look + Feel Your Best By July 4th
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 be...
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18:41
The Core Four Summer Reset: Mid-Season Habit Tune-Up
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 mainta...
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16:26
How To Go From "Skinny Fat" To Lean + Toned
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 di...
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13:00
When To Start A Reverse Diet + How Long To Stay At Maintenance...
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 E...
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24:53
6 Tips That Helped Me Stop Over Eating At Night
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. ...
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16:37
Why Walking Is My Choice Of Cardio For Fat Loss
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 ...
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14:48
Feeling Bloated & Puffy After Vaca? Tips To Reduce Inflammation + Get Back On Track
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 4/14
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16:40
How Long Can/Should You Be In A Calorie Deficit?
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 ...
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12:56
2 Things Keeping You From Having The Body That You Want
Today we're talking about the 2 things that are keeping you from the body that you want... inconsistency and your training intensity. If you are struggling to see the results you want, you likely need to tighten up one or both of these areas.&n...
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16:00
3 Things That Can Sabotage Your Fat Loss Progress Without You Even Knowing It
Today we're talking about 3 things that can absolutely sabotage your fat loss progress without you even realizing it. Sleep, stress and mindset play a huge role in your progress. Especially sleep and stress as they directly impact hormones, ene...
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19:48
Rapid Fire Fat Loss Truths
Hi guys! Welcome back. Today I have some rapid fire "things to normalize on your fitness journeys" that I think are good reminders.Train with Me in the EmPowered Elite Monthly Membership: http...
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14:38
Things To Normalize On Our Fitness Journey...
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 nor...
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19:26
Habits That Keep Me Lean Year Round, Even If I'm Not Tracking...
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.&...
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17:45
If You're Not Consistent You Can't Say It Didn't Work... Letting Emotions Run The Show
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 ...
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24:22
What Makes Macro Counting Different Than Other "Diets"?
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 foundat...
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17:49
10 Things To Know If You Have A Goal Of Changing Your Body In 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!January Shred waitlist- opens January 13...
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15:38