EmPowered Radio

By Emma MontgomeryHealth & Fitness Nutrition Education Self-Improvement Fitness

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EmPowered Radio episodes

November 09 Your Maintenance Plan: How Much to Eat, What to Track, and When to Adjust
Emma walks through a practical 6-step plan for establishing and maintaining your maintenance calorie target — from estimating your starting number (using your own tracking data or a TDEE calculator), to choosing the mid-range of your maintenance for daily tracking, building meals around protein and fiber, staying intentional through the holidays with calorie cycling, adjusting for activity changes, and reviewing 2-3 weeks of trend data before making any changes.
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27 min
November 02 Maintenance Purgatory: The Difference Between Being Stuck at Maintenance & Choosing It
Emma breaks down "maintenance purgatory" — the frustrating cycle of trying to diet but unknowingly eating at maintenance. She explains how untracked weekend calories erase weekday deficits, walks through the calorie math with a real-world example, and shares her own experience breaking the restrict-binge-restart cycle by choosing intentional maintenance. The episode covers what to focus on during a maintenance phase (consistent eating, training hard, handling off-plan meals, and measuring progress differently), how to assess your own data before deciding next steps, and why spending time at maintenance can set you up for a better future deficit.

Join the waitlist for the BUILT for the Holidays Challenge
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HAPI supplements (Final Sale: up to 70% off!)
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23 min
October 26 Reverse Diet or Keep Cutting? How to Decide
Emma breaks down whether you should keep dieting through the holidays or shift to a maintenance phase. She opens with a thought-provoking question: if you reached January at the same weight but stronger, more consistent, and able to enjoy the holidays guilt-free — would you call that progress? From there, she explains the real math behind holiday eating (4 meals out of 120 in November), separates reverse dieting from maintenance, and walks through how to increase calories, where those extra calories should go, and when to stop. She also addresses the mindset challenges of maintenance — which she calls harder than dieting — and wraps with a promo for her "Built for the Holidays" 6-week challenge.
Join the waitlist for the BUILT for the Holidays Challenge
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HAPI supplements (Final Sale: up to 70% off!)
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The EmPowered Community free Facebook group
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28 min
October 19 You Can't Reveal Muscle You Haven't Built
Have you ever hit your goal weight and still not felt like your body looked the way you imagined? In this episode, we're diving into why building muscle — not just losing fat — might be the piece you ve been missing. Inspired by a client question about transitioning out of a calorie deficit, I'm sharing my own experience of losing 80 pounds without weight training (spoiler: / just became a smaller, softer version of myself, and breaking down why so many women chase a number on the scale when what they really want is shape and definition.
We talk about the truth behind "toning" and "long, lean muscle," why you should be strength training no matter what phase you're in, how maintenance calories can actually transform your body composition, and what it really means to train close to failure.
Plus, I share practical tips on protein targets, recovery, and how to know if you're actually making progress in the gym.
Whether you've been chasing fat loss for years or you're ready to start building muscle intentionally, this episode will help you rethink your approach.
Join the waitlist for the BUILT for the Holidays Challenge
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HAPI supplements (Final Sale: up to 70% off!)
Submit a question for the podcast
The EmPowered Community free Facebook group
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17 min
October 12 How to Get More Out of Your Workouts... Progressive Overload, RIR, Rest Times & More
In this episode of Empowered Radio, host Emma Montgomery breaks down practical strategies to maximize the workouts you're already doing, no new program required. Whether you're a beginner or an experienced lifter, Emma walks through how to review your previous session data, choose the right weights using reps-in-reserve (RIR), film your sets for form feedback, apply progressive overload, and stick to your prescribed rest periods.
Join the waitlist for the BUILT for the Holidays Challenge
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Join the Monthly Membership
HAPI supplements (Final Sale: up to 70% off!)
Submit a question for the podcast
The EmPowered Community free Facebook group
Follow Emma on Instagram
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21 min
October 05 You Got Your Dream Body. Now How Do You Keep It?
In this episode of Empowered Radio, Emma tackles the question every woman chasing a fitness goal needs to answer: If you woke up with your dream body today, would you actually know what to do tomorrow? Emma breaks down why so many women excel at losing weight but struggle to keep it off, shares her own all-or-nothing dieting experience from competition prep, and offers three practical questions to help you build habits during fat loss that actually transfer to maintenance.

Join the waitlist for the BUILT for the Holidays Challenge
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Join the Monthly Membership
HAPI supplements (Final Sale: up to 70% off!)
Submit a question for the podcast
The EmPowered Community free Facebook group
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18 min
September 28 Are You More Loyal to Your Discomfort Than Your Goals?
Emma challenges listeners to examine why they feel stuck in their fitness and nutrition journeys. The core idea: we often become more loyal to the discomfort we already know than to the goals we say we want. Emma breaks down how the brain's craving for predictability keeps us repeating familiar but unhelpful patterns, why discomfort exists on both sides of every meaningful decision, and how taking action — not waiting for confidence — is what actually creates change. She closes with three reflection questions to help listeners identify their familiar discomfort, name the new discomfort they've been avoiding, and commit to one small, repeatable action.
Join the waitlist for the BUILT for the Holidays Challenge
Apply for coaching
Join the Monthly Membership
HAPI supplements (Final Sale: up to 70% off!)
Submit a question for the podcast
The EmPowered Community free Facebook group
Follow Emma on Instagram
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18 min
September 21 10 Fitness + Nutrition Rules That Keep Me Consistent
Emma shares her 10 personal fitness and nutrition SOPs (standard operating procedures) - the rules that keep her consistent without relying on motivation. From never missing twice to eating the same core meals, following the plan instead of your mood, and understanding that maintenance is part of the strategy, Emma breaks down each principle with real-life examples from her own journey. Whether you're just starting out or looking to stay on track during a busy season, these practical rules remove the guesswork and help you show up for yourself every day.
Join the waitlist for the BUILT for the Holidays Challenge
Apply for coaching
Join the Monthly Membership
HAPI supplements (Final Sale: up to 70% off!)
Submit a question for the podcast
The EmPowered Community free Facebook group
Follow Emma on Instagram
Follow Emma on Facebook
22 min
September 14 Balance Is Earned: The Season of Discipline That Creates Freedom
Emma breaks down why real balance isn't something you're handed — it's earned through consistent habits, structure, and delayed gratification. She unpacks the difference between wanting balance and wanting relief from commitment, explains why tracking your food builds long-term intuitive eating skills, and shares how “seasons" of intensity create the foundation for sustainable maintenance. Plus, details on the Rebuild Fall Challenge.
Join the waitlist for the BUILT for the Holidays Challenge
Apply for coaching
Join the Monthly Membership
HAPI supplements (Final Sale: up to 70% off!)
Submit a question for the podcast
The EmPowered Community free Facebook group
Follow Emma on Instagram
Follow Emma on Facebook
13 min
September 07 Beat Procrastination: Small Steps, Big Momentum
Emma breaks down why we keep pushing off the things we want to do — and gives practical, science-backed strategies to build momentum instead of waiting for motivation. She covers the "pebble method" for tackling overwhelming goals, why action creates motivation (not the other way around), and how to use the minimum effective dose to stay consistent even during busy seasons.

Join the waitlist for the BUILT for the Holidays Challenge
Apply for coaching
Join the Monthly Membership
HAPI supplements (Final Sale: up to 70% off!)
Submit a question for the podcast
The EmPowered Community free Facebook group
Follow Emma on Instagram
Follow Emma on Facebook
17 min

About EmPowered Radio

From the publisher's feed

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…