EmPowered Radio

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. Join the waitlist for th...

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 pro...

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 c...

​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...

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 Challeng...