Sustainable Weight Loss, Lifestyle Macro Counting, Building Muscle: Stop It

In this episode, I’m joined by Body and Business Coach Anne Miller for an honest, unfiltered conversation about the patterns we see keeping women stuck in the health and fitness world.

We’re diving into:

– Why you don’t have to earn your food
– How using exercise as punishment quietly damages your relationship with your body
– The pressure to eat “perfectly clean” and how it fuels all-or-nothing extremes
– Why constantly looking for someone to tell you exactly what to do keeps you disconnected from your own body
– And the exhausting cycle of going all-in… then completely falling off

If you’ve ever felt like you’re either being “perfect” or completely off track, this conversation will hit home.

This episode isn’t about doing more.

It’s about thinking differently.

Because sustainable results don’t come from extremes. They come from clarity, consistency, and learning to trust yourself.

If you’re ready to step out of punishment mode and into a more grounded, sustainable approach to your health — press play.

Want to learn more from Anne👇🏻

Click Here to Follow Anne

Click Here to Listen to Anne's Podcast "Rethinking Success With Anne"

In today's episode, we have a special guest joining us, Gail O'Halloran. Gail is a life coach who helps guide women through the process of recognizing unhelpful thought patterns, letting go of outside expectations, and building the confidence to make aligned decisions.

After a successful corporate career, Gail chose to follow her own inner compass — and now supports other women in doing the same. She believes awareness is the first step to freedom, and that self-trust can be rebuilt at any stage of life.

In this episode, Gail shares her journey from corporate leadership to coaching and the realization that living out of alignment with her values was taking a toll on her well-being.

She’ll discuss how social “shoulds” and external validation shape our decisions, and offer a practical 5-step framework to help listeners increase awareness of their thoughts, interrupt fear-based patterns, and make more confident, aligned choices.

In this conversation, we talk about:

• How social “shoulds” and outside expectations shape our decisions (without us even realizing it)
• Why awareness is the first step to freedom
• How fear-based thought patterns keep us stuck
• And a practical 5-step framework to help you interrupt those patterns and rebuild self-trust

If you’re a woman who feels like you’ve lost parts of yourself in motherhood, achievement, or trying to meet everyone else’s expectations… this will feel like a deep exhale.

Because self-trust isn’t something you either have or don’t have.

It’s something you can rebuild — at any stage of life.

You can grab Gail's practical 5-step framework to help listeners increase awareness of their thoughts, interrupt fear-based patterns, and make more confident, aligned choices.

5-Step Framework

Want to connect with Gail?👇🏻

Click here to follow Gail O'Halloran

You can also check out Gail's website here

In today's episode, I am beyond grateful to have a special guest on with me to talk about the stur

In a world where we, as moms, are constantly told that we must go go go and pour into everyone’s cup, and that we ‘should’ do it all.

As moms we get to a point where we have lost every part of us. Nallely is here to show us that it is possible to love your family, be there for them and that be allowed to dream again!

She created the “The Sacred Pause” to help the moment craving slower days. For all the moms who want support, community and growth during this transition period in their lives. A place for dreaming and reinvention.

If you want to learn more about Nallely and how she helps moms go from the "default fixer" to reclaiming their power, then here is your next easy step.

Click Here to Follow Nallely

I am sooo grateful to have a special guest, Ranya Diabali, a trauma and manifestation coach, on today!!!

In today's episode, we do a deep dive on exploring what trauma is, how it shows up even when we are unaware. We will explore why we feel the way we do in certain moments and what it means.

We even get a little peek into how Ranya helped me to uncover some of my childhood trauma and we go into the technique she used to help guide me through it.

If you have ever wondered why you react the way you do in certain situations, and you want some clarity on what is actually happening, then buckle up... because in this episode your mind is going to be 🤯.

After the episode, I encourage you to take the next steps if you had any reaction to this episode...

You can follow and reach out to Ranya Diabali to grab your Free 30 minute sessions @ranyadiabali

Reference to the book, "It Didn't Start With You" by Mark Wolynn

I know it's been awhile. It started out unintentional and then I decided to intentional take a break from recording new episodes. But... my break is over!

In today's episode I give you a full update on what has been happening lately. And in real life time, you see me take messy action, something that I talk a lot about.

I go off on some tangents, but I am trusting at least one of them you will relate to. If you make it to the end of this messy episode, you'll hear about my Macros Made Simple Workshop you can join if you want to learn a simple way to track your macros without overwhelm or spinning your wheels.

Click the link below to learn more details about the workshop

https://emily-erb.mykajabi.com/opt-in-macros-made-simple

Believe or not, my top episode for the year (other than my first two) was the episode that I talked about sex. And so, for the last week of 2025, I decided to play one of the most popular episodes that I put out this year.

I am beyond grateful for all of you! For giving me the space to share my story, my insights and really my life with you all. I can't wait to continue to serve you in 2026!

Happy New Year!!

XO,

Em

Today's episode is my second episode that I released back in early January of 2025. And I share how my life started to really shift in an empowering way after I said yes to the call to adventure of trying something new. That something new was macro counting. And I had no idea that saying yes to macro counting was going to eventually lead me here. With you.

I decided to replay my first 3 episodes because I was inspired by Taylor Swift doing the same thing. When she wasn't able to buy her songs at that time, she decided to re record all of her songs. And in doing so, she took a trip down memory lane. And a seed was planted. And that is how the Eras Tour was created.

So I am taking a page from Taylor, and taking a trip down memory lane. I am seeing all the progress that I have made since then and I am also going back to the reason why I started this podcast.

To create a space for women to feel empowered in their life. To get their power back and to finally step into their power. That was always theirs to being with.

Since we are wrapping of 2025, I’m replaying one of my early episodes I recorded back earlier this year. And it’s personally one of my favorites. It’s all the limited beliefs that I decided to leave behind in 2024, that were no longer serving me.

And it’s a practice that I do daily, where I look at my progress so that I can keep going. Even when I’m not where I want to be yet.

So if you struggle with letting go, or focus on where you aren’t at yet, then this episode will be for you!

Feeling so grateful for the space that I get to share my voice and insights with you! And thank you for almost a full year of listening to Stop It! ❤️

If you woke up after the holidays convinced you “ruined all your progress”… this episode is your gentle but firm reminder:
You didn’t ruin anything.
(And yes, I’m shouting that with love.)

But here’s the real truth most women don’t realize:
If you believe you ruined everything, you’ll start acting like you did.
And what you focus on? Always grows.

Inside today’s episode, I’m sharing a very real story from my own life — one that has nothing to do with macros, and everything to do with fear.

Big Kev and I are thinking about getting the boys a puppy for Christmas (his name is already Marty, so clearly we’re invested lol). And even though it’s exciting, my brain has been trying SO hard to talk me out of it… thinking only about the hard parts, the ways I could mess it up, all the reasons it might not work.

Sound familiar?

Because fear shows up the exact same way when you’re trying to hit your body goals.
You say you want the result…
But then your brain whispers:

“But I don’t have time…”
“But I’ve tried everything…”
“But the holidays are crazy…”
“But what if I fail… again?”

And before you know it, you're arguing for your limitations instead of your potential.

In this episode, we’re unpacking:

• Why your fear response feels so loud this time of year

• How your brain convinces you to stay exactly where you are (even when you hate it)

• The ONE question I ask myself now that changed everything

• And how to finally make choices from desire — not fear — so you can step into the version of you who actually gets the results you want

If you’re tired of believing the same old stories… tired of starting over… tired of letting fear make your decisions…

This episode is the sign you’ve been asking for.

It’s time to stop arguing for your limitations — and start choosing the life and body you actually want.

To join my Macros Made Workshop, click the link below!

https://emily-erb.mykajabi.com/opt-in-macros-made-simple

If you’re the woman who’s always there for everyone else... the one who gives, fixes, supports, and shows up — but struggles to ask for help yourself… this one’s for you.

In today’s episode, I’m unpacking the two biggest reasons why asking for help feels so uncomfortable, even when deep down, you know you need it. You’ll learn what’s really holding you back, and how to start giving yourself permission to receive the support you so easily give to others.

Because here’s the truth — success is never done alone.

And if you’re ready to wave the white flag and stop trying to figure out your body goals by yourself, my Black Friday deal for Macros Made Simple is officially live. I get it — I used to be the queen of DIY too. But I learned the hard way that the fastest way to lasting results was finally asking for help.

"Click Here To Grab Your Black Friday Deal Now"!

Tune in now... and let this be the moment you decide you don’t have to do it alone anymore.