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
126 episodes
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
How To Make 2025 Your Most Consistent Year Yet
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 ...
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16:02
Setting Yourself Up For Success In The New Year... In A Practical Way
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 p...
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23:05
The #1 Strategy That Helps My Clients Who Struggle With Consistency
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! January Shred waitlist- opens January 6th
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12:59
5 Workout Mistakes That Keep Women From The Body They Want
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 an...
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23:10
Exactly What I Do The Day After Thanksgiving
Hello! Happy Thanksgiving! I'm so grateful for you tuning in and wanted to share my exact routine the day after Thanksgiving.Train with Me in the EmPowered Elite Monthly Membership: https://m...
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9:54
My Tips For Navigating Thanksgiving
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. Train with ...
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17:22
Why Dieting During The Holidays Can Be A Good Thing
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 cont...
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18:32
The #1 Thing I Did To Lose Fat & Keep It Off
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. Interest List for NEW coaching program!https://...
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19:16
If I Had 20lbs To Lose, How I Would Set Up My Fat Loss Phase
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. Interest List for NEW coaching program!http...
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38:10
How To Prime Your Body For Successful & Sustainable Fat Loss
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. October DIY Shred is open for enrollment! Join here:
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15:14
Are You Ready To Start A Fat Loss Phase? Pre Diet Checklist
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! October DIY Shred opens for enrollment Monday, 10/7! Join h...
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25:26
Losing Weight & Keeping It Off... How To End Serial Dieting
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!Train with Me in the EmPowered Elite Monthly Membership:
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28:04
5 Things Keeping You Overweight (And You Likely Don't Know It)
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 yo...
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20:24