Shows
Macros & Midlife - Weight Loss, Nutrition, Strength Training, Simple Meal Prep, Consistency, Simple Lifestyle Habits, Systems for SuccessEpisode 89 | The Comparison TrapIf you've ever struggled with comparing your journey to someone else's this quick episode hopefully will remind you that we all have our own journey to navigate no matter the goal.
I pray this episode encourages you!
If you enjoyed the episode, please leave me a review or share it with someone who could benefit from it!
Do you have a question or a comment you want me to feature on the show?
Leave me a voicemail! https://www.speakpipe.com/Macros_Midlife
2025-11-1403 minMacros & Midlife - Weight Loss, Nutrition, Strength Training, Simple Meal Prep, Consistency, Simple Lifestyle Habits, Systems for SuccessEpisode 88 | It’s Time to Set Goals for November!If you're anything like me, you want to finish up a month well and show up for the next with a plan that actually works for your life. In today's episode we'll reflect on October, build a simple nutrition "budget" for November, and set up systems for macros and movement to help you gain momentum in the new month!
I pray this episode encourages you!
If this episode helps you, I would love to hear about it! Feel free to DM me on Instagram or leave me a voicemail! The link is below.
2025-10-3116 minMacros & Midlife - Weight Loss, Nutrition, Strength Training, Simple Meal Prep, Consistency, Simple Lifestyle Habits, Systems for SuccessEpisode 87 | Overcoming Inflammation and Fatigue in Midlife with Michelle McCoyI'm so excited to chat with Michelle McCoy today! In the episode we tackle inflammation, fatigue, weight loss, and all the midlife health challenges!
Michelle McCoy is a wife, mom, board certified holistic functional health coach & host of the top 1.5% globally ranked Treasured Wellness Podcast. She helps exhausted driven Christian women get answers and break free from daily fatigue + brain fog so they can feel energized and
sharp again for those 4 pm conference calls and date nights with hubby.
After overcoming her own debilitating fatigue & health challenges + navigating her daughter's health crisis, Michelle guides women...
2025-10-2331 minMacros & Midlife - Weight Loss, Nutrition, Strength Training, Simple Meal Prep, Consistency, Simple Lifestyle Habits, Systems for SuccessEpisode 86 | Changing the ”Have to” Mentality to the ”Get to” and Creating Momentum | Weight Loss for Women Over 40If you ever find yourself not wanting to do something, whether it is a workout, meal prep, counting macros, cleaning your house, grocery shopping, or any other task, you are not alone. Many ladies struggle with finding the motivation to do something that they don't necessarily feel like doing. This can make you feel like you have to do the thing and makes it less enjoyable. In today's episode, my hope is to encourage you to reframe the "have to" to the "get to" mindset.
I pray this episode encourages you!
If this epi...
2025-10-1604 minMacros & Midlife - Weight Loss, Nutrition, Strength Training, Simple Meal Prep, Consistency, Simple Lifestyle Habits, Systems for SuccessEpisode 85 | How to Automate Success with Health and Fitness | Weight Loss for Women Over 40One of the biggest struggles for many women is to be able to maintain their results with weight loss once they've achieved it. In today's show, you'll learn why creating systems for your success and automating the process with weight loss has been extremely helpful for me personally, and I believe it can be helpful for you too!
I pray this episode encourages you!
If this episode helps you, I would love to hear about it! Feel free to DM me on Instagram or leave me a voicemail! The link is below.
...
2025-10-0906 minMacros & Midlife - Weight Loss, Nutrition, Strength Training, Simple Meal Prep, Consistency, Simple Lifestyle Habits, Systems for SuccessEpisode 84 | Learning to Trust the Process | Weight Loss for Women Over 40It's easy to get consumed with the end goal, but today's episode will remind you that no matter what your goal, weight loss, building strength, or working toward that next achievement, any journey will experience ups and downs. The key is to look for the lessons and get back on the right track. Trust that the process will lead you to your desired outcome if you keep going!
I pray this episode encourages you!
If this episode helps you, I would love to hear about it! Feel free to DM me on Instagram or...
2025-09-2506 minMacros & Midlife - Weight Loss, Nutrition, Strength Training, Simple Meal Prep, Consistency, Simple Lifestyle Habits, Systems for SuccessEpisode 83 | Lessons from Client Sessions: Can I Begin a Fat Loss Phase? | Weight Loss for Women Over 40This week I share with you some insights into a recent check-in with one of my beloved clients. You'll learn how staying consistent and trusting the process has led to some big wins for her and why her body is now ready to begin a strategic fat loss phase.
I pray this episode encourages you!
If this episode helps you, I would love to hear about it! Feel free to DM me on Instagram or leave me a voicemail! The link is below.
Grab my free cheat sheet...
2025-09-1110 minMacros & Midlife - Weight Loss, Nutrition, Strength Training, Simple Meal Prep, Consistency, Simple Lifestyle Habits, Systems for SuccessEpisode 82 | How to Reset Your Fitness After Summer | Weight Loss for Women Over 40If you were thrown off by a lack of routine this summer and you're ready to get back on track and focus on your weight loss or your health and fitness goals, you'll want to listen to today's episode!
I pray this episode encourages you!
If this episode helps you, I would love to hear about it! Feel free to DM me on Instagram or leave me a voicemail! The link is below.
Grab my free cheat sheet:
Macro Cheat Sheet for Midlife Women
2025-08-1416 minMacros & Midlife - Weight Loss, Nutrition, Strength Training, Simple Meal Prep, Consistency, Simple Lifestyle Habits, Systems for SuccessEpisode 81 | Client Conversations | Discovering a Whole-Life Approach to Weight Loss and PerimenopauseYou are in for a treat today as I chat with my client, Juanita. During our conversation, Juanita opens up about the ebbs and flows of navigating a weight loss journey while in the throes of perimenopause. She shares what she's learning and how she has changed, which hopefully will give you encouragement and inspiration on your own health journey!
I pray this episode encourages you!
If this episode helps you, I would love to hear about it! Feel free to DM me on Instagram or leave me a voicemail! The link...
2025-08-0730 minMacros & Midlife - Weight Loss, Nutrition, Strength Training, Simple Meal Prep, Consistency, Simple Lifestyle Habits, Systems for SuccessEpisode 80 | Remember to Play the Long Game | Weight Loss for Women Over 40When you begin a weight loss journey, it can be easy to want results extremely quickly. Those quick wins often help us to keep the momentum going.
Today's episode is a simple reminder to play the long game. Whatever you do to attain weight loss must be done to maintain it. Make it easy for yourself by developing systems that help you to stay on track whether or not you feel motivated.
I pray this episode encourages you!
If this episode helps you, I would love to hear about it! F...
2025-07-3106 minMacros & Midlife - Weight Loss, Nutrition, Strength Training, Simple Meal Prep, Consistency, Simple Lifestyle Habits, Systems for SuccessEpisode 79 | Weight Loss and Inertia: Why Getting Started is the Hardest Part | Weight Loss for Women Over 40Inertia is a term in physics that means that an object at rest stays at rest, and an object in motion stays in motion.
In your health and fitness journey, inertia can show up as resistance to change. You know you should go for that walk, plan your meals, or get your strength training in... but you feel stuck, paralyzed, and unable to get going.
In today's episode, you'll learn three simple (but not easy!) ways to break through that inertia in order to build momentum toward weight loss or strength goals!
I pra...
2025-07-2412 minMacros & Midlife - Weight Loss, Nutrition, Strength Training, Simple Meal Prep, Consistency, Simple Lifestyle Habits, Systems for SuccessEpisode 78 | What to Do When You Feel Like Giving Up on Your Health Journey | Weight Loss for Women Over 40There are moments in this weight loss or health journey where you may feel frustrated at how long progress is taking. Maybe you feel broken and as though your results aren't reflecting the effort you're putting in. If you've ever thought, "What's the point?" you're not alone!
Today's episode will give you several practical steps to take to give yourself a quick dose of motivation to keep going!
I pray this episode encourages you!
If this episode helps you, I would love to hear about it! Feel free to DM me on I...
2025-07-1714 minMacros & Midlife - Weight Loss, Nutrition, Strength Training, Simple Meal Prep, Consistency, Simple Lifestyle Habits, Systems for SuccessEpisode 77 | Feeling Stuck with Weight Loss After 40? Focus on One Habit First!If you're overwhelmed by all the things you think you should be doing to lose weight, today's episode is for you! In this episode, you'll learn why choosing one foundational habit is essential for not only losing weight, but improving your health and fitness, and keeping the weight off for good!
I pray this episode encourages you!
If this episode helps you, I would love to hear about it! Feel free to DM me on Instagram or leave me a voicemail! The link is below.
Links mentioned in th...
2025-06-2610 minMacros & Midlife - Weight Loss, Nutrition, Strength Training, Simple Meal Prep, Consistency, Simple Lifestyle Habits, Systems for SuccessBonus: How to Increase the Odds of Success | Weight Loss for Women Over 40Do you feel stuck or like nothing is working for weight loss?
In today's bonus episode, you'll learn a few ways to reframe this thought so that you can remove the points of friction that may be getting in the way of not only your weight loss or health and fitness goals, but the way you show up in your life.
I pray this episode encourages you!
If this episode helps you, I would love to hear about it! Feel free to DM me on Instagram or leave...
2025-06-2005 minMacros & Midlife - Weight Loss, Nutrition, Strength Training, Simple Meal Prep, Consistency, Simple Lifestyle Habits, Systems for SuccessEpisode 76 | Part 2: How to Implement an Effective Process to Get You to Your Fitness Goal | Weight Loss for Women Over 40What are you learning from your health journey? Are you solidifying habits and creating a process that is serving you with weight loss or some other goal? Oftentimes it takes auditing what we are currently doing in order to identify inefficiencies that are causing frustration.
In this second episode on the topic of learning from your health and fitness journey, you'll learn some practical and easy-to-implement actions that you can take to make progress!
If this episode helps you, I would love to hear about it! Feel free to DM me on I...
2025-06-1913 minMacros & Midlife - Weight Loss, Nutrition, Strength Training, Simple Meal Prep, Consistency, Simple Lifestyle Habits, Systems for SuccessEpisode 75 | Part 1: What Are You Learning on Your Health Journey? Weight Loss for Women Over 40What are you learning from your health journey? Are you solidifying habits and creating a process that is serving you with weight loss or some other goal? Oftentimes it takes auditing what we are currently doing in order to identify inefficiencies that are causing frustration.
In this first episode on the topic of learning from your health and fitness journey, you'll learn why it's so important to identify habits that are beneficial from those that are not in order to align you actions with your ideal outcome.
If this episode helps you...
2025-06-1207 minMacros & Midlife - Weight Loss, Nutrition, Strength Training, Simple Meal Prep, Consistency, Simple Lifestyle Habits, Systems for SuccessEpisode 74 | How to Set Yourself Up for Your Healthiest Summer Yet | Weight Loss for Women Over 40Summer is upon us! In today's episode, you'll learn a few tips and strategies to set yourself up for success with your health this summer!
Good, intentional habits are at the core of living a life of health and fitness. This makes sustaining weight loss or even achieving weight loss so much easier! Learn how developing non-negotiables for yourself is key!
If this episode helps you, I would love to hear about it! Feel free to DM me on Instagram or leave me a voicemail! The link is below.
2025-06-0515 minMacros & Midlife - Weight Loss, Nutrition, Strength Training, Simple Meal Prep, Consistency, Simple Lifestyle Habits, Systems for SuccessEpisode 73 | Is Leptin Resistance Affecting Weight Loss in Perimenopause? Signs of Leptin Resistance and a Few Solutions! | Weight Loss for Women Over 40If you find yourself saying "Nothing is working anymore!" Today's show hopefully will give you a reminder that you're not broken.
Perimenopause, which begins up to 10 years before menopause can start to cause hormonal shifts that can affect your body in many ways. Even our hunger hormone (ghrelin) and our satiety hormone (leptin) can be affected!
Today you'll learn about leptin resistance, and how this could be causing a stumbling block to your weight loss efforts. You'll also learn a few solutions that can help you too!
If th...
2025-05-2910 minMacros & Midlife - Weight Loss, Nutrition, Strength Training, Simple Meal Prep, Consistency, Simple Lifestyle Habits, Systems for SuccessEpisode 72 | Back to the Basics; Fat Loss for Women Over 40If you keep looking for that next quick fix or program that will finally help you lose weight, or if you're super stressed and don't think it has anything to do with your feeling stuck, today's episode is for you.
So many women throw spaghetti at the wall, hoping something will stick, and often, it just leaves them more confused about what to do, or worse, they can think they are broken, or it must be their hormones or other factors causing them to not be able to get the results they want.
2025-05-2309 minMacros & Midlife - Weight Loss, Nutrition, Strength Training, Simple Meal Prep, Consistency, Simple Lifestyle Habits, Systems for SuccessEpisode 71 | 3 Easy Strategies for Christian Women to Be More Consistent with Health & Fitness | Weight Loss for Women Over 40What do you need to do to be more consistent with your health and fitness?
What does the best version of you look like? If you are struggling with consistency, ask God to show you how!
In today's episode you'll learn 3 easy strategies that you can implement TODAY to help you to follow through and be consistent in not only health and fitness, but to prioritize what matters and where God is calling you to show up.
Freedom lies in living intentionally!
Grab my fre...
2025-05-0810 minMacros & Midlife - Weight Loss, Nutrition, Strength Training, Simple Meal Prep, Consistency, Simple Lifestyle Habits, Systems for SuccessEpisode 70 | Tiny Steps Toward Your Health & Fitness Goals | Weight Loss for Women Over 40Are you feeling like what you are doing to improve your health and fitness just takes way too long?
Sometimes it can feel like you're never going to reach your goals, but in today's episode, you will be reminded that it's embracing the monotony of consistency is really where a lot of success lies, as well as how the "boring basics" need to be practiced no matter where you are on your journey.
Grab my free cheat sheet:
Macro Cheat Sheet for Midlife Women
If you enjoyed the...
2025-04-2406 minMacros & Midlife - Weight Loss, Nutrition, Strength Training, Simple Meal Prep, Consistency, Simple Lifestyle Habits, Systems for SuccessEpisode 69 | 3 Mistakes Women Over 40 Make When Trying to Lose WeightAre you doing all the things to lose weight - cutting calories, exercising constantly, or even skipping meals, and you just feel stuck? Today I'm breaking down 3 common mistakes that I often see women over 40 make when trying to lose weight. If you're ready to ditch the frustration and fit into those old jeans again, you'll enjoy today's show.
Grab my free cheat sheet:
Macro Cheat Sheet for Midlife Women
If you enjoyed the episode, please leave me a review or share it with someone who could benefit from it...
2025-04-1709 minMacros & Midlife - Weight Loss, Nutrition, Strength Training, Simple Meal Prep, Consistency, Simple Lifestyle Habits, Systems for SuccessEpisode 68 | How a Morning Routine Can Help You to be More Consistent With FitnessDo you struggle to fit in a workout routine? In today's episode you'll learn why a solid morning routine can set you up for success in reaching your health and fitness goals. I share a little about my morning routine, as well as a few actionable steps to help you to create a simple, repeatable routine that can help you to be consistent with your workouts.
Links mentioned in the episode:
Time Blocking Planner
Sadie Active Workouts
Lift with Cee
MBody Fitness App
Gra...
2025-04-1015 minMacros & Midlife - Weight Loss, Nutrition, Strength Training, Simple Meal Prep, Consistency, Simple Lifestyle Habits, Systems for SuccessBonus | Focus on the Process, Not Just the Outcome | Weight Loss for Women Over 40This bonus episode is a simple reminder and hopefully an encouragement to you to focus on the process that it will take to reach your goals, not just the outcome.
Whether your goal is to lose weight, to be more fit and healthy, to achieve a business goal, or something else, look for the lessons that you need to learn in order to refine your process, because daily choices and habits will compound over time and help to get you there!
Grab my free cheat sheet:
Macro Cheat Sheet for...
2025-04-0806 minMacros & Midlife - Weight Loss, Nutrition, Strength Training, Simple Meal Prep, Consistency, Simple Lifestyle Habits, Systems for SuccessEpisode 67 | Gaining Weight in Spite of Not Changing Anything? 3 Simple Solutions | Weight Loss for Women Over 40Have you stepped on the scale lately and thought, "How am I gaining weight when I haven't changed a thing?" You are not alone! Many women in midlife struggle with this very thing. Today I'm breaking down why this happens and, more importantly, what you can do about it in order to lose weight and get back on track.
Grab my free cheat sheet:
Macro Cheat Sheet for Midlife Women
Links to studies on weight loss & sleep:
Influence of sleep restriction on weight loss outcomes associated with cal...
2025-04-0314 minMacros & Midlife - Weight Loss, Nutrition, Strength Training, Simple Meal Prep, Consistency, Simple Lifestyle Habits, Systems for SuccessEpisode 66 | Feeling Stuck with Weight Loss in Perimenopause or Menopause? Simple Shifts to Improve Results with Kris HoneycuttIf you are going through perimenopause or menopause and you just don't feel like you know yourself anymore, you are in for a treat because my guest today is Kris Honeycutt, a weight loss coach for Trim Healthy Mama, a certified personal trainer and menopause fitness specialist.
In the episode you will learn some simple tips and strategies for managing menopausal weight gain as Kris shares her story with menopause and what worked for her.
Connect with Kris:
Website
Podcast - The Menopause Makeover
Facebook Commu...
2025-03-2734 min
Online Business for Christian Women | GOD-LED BUSINESS, Start a Podcast, Work From Home, Podcasting, Online Marketing840 | Should You Rebrand Your Podcast? Clarifying Your Podcast MessagingShould you rebrand your podcast? Are you in the right niche? How do you know if it’s time to pivot or just get more focused? If you’ve been feeling all over the place, second-guessing your podcast, or just curious about what it’s like to be in the hot seat, this episode is for you!
Join me for a live coaching session with my student Emily Iboa from the Macros & Midlife podcast as we dig into one of the biggest struggles podcasters face... Messaging clarity.
Let’s get you unstuck with real talk on stayi...
2025-03-2711 minMacros & Midlife - Weight Loss, Nutrition, Strength Training, Simple Meal Prep, Consistency, Simple Lifestyle Habits, Systems for SuccessEpisode 65 | 5 Simple Strategies to Enjoy Vacations While Hitting Your Macro GoalsDoes the thought of going on vacation and sticking to your macro goals stress you out? Vacations can be tricky when trying to stick to your macro goals, but the good news is that you don't have to choose between enjoying your trip and staying on track.
Grab a notebook and pen because in today's episode you'll learn 5 simple and stress-free strategies that have helped me to not stress about food while on vacation and can hopefully help you too!
Grab my free cheat sheet:
Macro Cheat Sheet for Midl...
2025-03-2012 minMacros & Midlife - Weight Loss, Nutrition, Strength Training, Simple Meal Prep, Consistency, Simple Lifestyle Habits, Systems for SuccessEpisode 64 | Simple Steps to Lose 20 Pounds | Weight Loss for Women Over 40Do you just need a proven path to be able to lose 20 pounds? Listen up, because in today's episode you will learn a few simple steps to help you move closer to your weight loss goals. You'll learn why not only having a plan matters, but implementing this plan is so vital!
Grab my free cheat sheet:
Macro Cheat Sheet for Midlife Women
Episodes mentioned in the episode:
Episode 51 | Macro Basics: What Exactly is a Reverse Diet?
Episode 12 | All Things Reverse Dieting
If...
2025-03-1318 minMacros & Midlife - Weight Loss, Nutrition, Strength Training, Simple Meal Prep, Consistency, Simple Lifestyle Habits, Systems for SuccessEpisode 63 | 4 Strategies to Make Fitness Easier | Weight Loss for Women Over 40We all want results with weight loss yesterday.
In today's episode, you'll be able to take away 4 tried-and-true strategies for making weight loss just a little bit easier by looking at your own process and optimizing it in order to see results.
Grab my free cheat sheet:
Macro Cheat Sheet for Midlife Women
If you enjoyed the episode, please leave me a review or share it with someone who could benefit from it!
Next Steps:
Are you ready for coachin...
2025-03-0609 minMacros & Midlife - Weight Loss, Nutrition, Strength Training, Simple Meal Prep, Consistency, Simple Lifestyle Habits, Systems for SuccessEpisode 62 | Macro Basics | How to be Consistent with Health & Fitness Even with a Busy ScheduleIf you ever feel like life always gets in the way of sticking to your health and fitness goals, you'll love today's episode!
Today I'm sharing some simple, doable strategies to help you stick to your macros and be consistent even if life is feeling crazy!
Grab my free cheat sheet:
Macro Cheat Sheet for Midlife Women
If you enjoyed the episode, please leave me a review or share it with someone who could benefit from it!
Next Steps:
Are you...
2025-02-2715 minMacros & Midlife - Weight Loss, Nutrition, Strength Training, Simple Meal Prep, Consistency, Simple Lifestyle Habits, Systems for SuccessBonus | Managing Expectations with Health & FitnessToday's bonus episode will give you a short dose of encouragement as you navigate your weight loss journey!
Freebies to Download:
Macro Cheat Sheet for Midlife Women
If you enjoyed the episode, please leave me a review or share it with someone who could benefit from it!
Next Steps:
Are you ready for coaching or want to find out more? Schedule a coffee chat!
Or, interested in some accountability and community?
Join my free Macros & Midlife, Sustainable Weigh...
2025-02-2505 minMacros & Midlife - Weight Loss, Nutrition, Strength Training, Simple Meal Prep, Consistency, Simple Lifestyle Habits, Systems for SuccessEpisode 61 | 4 Tips for Losing Weight and Keeping it OffAre you tired of feeling stuck in the cycle of dieting, tracking every bite, and still not seeing lasting results? What if I told you that weight loss doesn’t have to feel like a part-time job?
In today's episode, you will learn four simple and sustainable tips to help you lose weight and keep it off—without tracking your food all year long!
Links mentioned in the episode:
Macro Cheat Sheet for Midlife Women
If you enjoyed the episode, please leave me a review or shar...
2025-02-2014 minMacros & Midlife - Weight Loss, Nutrition, Strength Training, Simple Meal Prep, Consistency, Simple Lifestyle Habits, Systems for SuccessEpisode 60 | How Tracking Macros Can Take the Stress Away from Always Trying to Figure Out What to EatMany women over 40 struggle with decision fatigue when it comes to food.
In today's episode, you will learn that even though there may be a little bit of a learning curve to tracking when you first start out, tracking macros actually can help take the guesswork out and allow you to focus on balance, portion control, and flexibility in order to reach and maintain your weight loss or body recomposition goals.
Links mentioned in the episode:
Macro Cheat Sheet for Midlife Women
Schedule a one-hour strategy session!
2025-02-1317 minMacros & Midlife - Weight Loss, Nutrition, Strength Training, Simple Meal Prep, Consistency, Simple Lifestyle Habits, Systems for SuccessEpisode 59 | Want to Lose 20 Pounds? 5 Things You Need to Know About Nutrition & Counting MacrosDo you want to lose 20 pounds? Whether you have just 5 pounds to lose or 20, there are a few key strategies that can help!
In today's episode, you will learn 5 key strategies you can implement TODAY to get started toward your health goals!
Links mentioned in the episode:
Macro Cheat Sheet for Midlife Women
Schedule a one-hour strategy session!
If you enjoyed the episode, please leave me a review or share it with someone who could benefit from it!
Next Steps:
2025-02-0618 minMacros & Midlife - Weight Loss, Nutrition, Strength Training, Simple Meal Prep, Consistency, Simple Lifestyle Habits, Systems for SuccessEpisode 58 | Struggling with Weight Loss? How Simplifying with Systems Can HelpOne of the biggest barriers between being fit and healthy and letting the wheels fall off is that you may not have a system in place.
Systemizing your health and fitness instead of winging it can make weight loss not only easier but keeping your results easier too!
Links mentioned in the episode:
Episode 2: A Little Insight into Nutrition Periodization
Schedule a one-hour strategy session!
If you enjoyed the episode, please leave me a review or share it with someone who could benefit from...
2025-01-3025 minMacros & Midlife - Weight Loss, Nutrition, Strength Training, Simple Meal Prep, Consistency, Simple Lifestyle Habits, Systems for SuccessEpisode 57 | How to Create Sustainability with Health & Fitness in Order to Maintain Fat LossWhat are the high impact habits that will help you to lose weight and maintain your results?
The Pareto principle teaches us that the majority of our results come from the minority of our effort. The boring basics are foundational, and they work when executed consistently over time.
If you enjoyed the episode, please leave me a review or share it with someone who could benefit from it!
Next Steps:
Are you ready for coaching or want to find out more? Schedule a coffee chat!
2025-01-1611 minMacros & Midlife - Weight Loss, Nutrition, Strength Training, Simple Meal Prep, Consistency, Simple Lifestyle Habits, Systems for SuccessBonus | Just Getting Started with Macros? A Few Things That Helped Me to Lose 20 Pounds with Macro TrackingIn today's episode you'll learn a few quick and easy strategies that helped me to lose 20 pounds with macro tracking.
If you are just getting started working toward your health and fitness goals, maybe these tips will help you too!
Here are a few macro-friendly recipe resources:
Lillie Eats and Tells
Macro Friendly Food
Oh Snap Macros
And, if you need a little meal prep inspo, snag my Macro Meal Prep Made Easier Guide!
If you enjoyed the...
2025-01-0607 minMacros & Midlife - Weight Loss, Nutrition, Strength Training, Simple Meal Prep, Consistency, Simple Lifestyle Habits, Systems for SuccessEpisode 56 | Mastering Your Metabolism Series/Episode 1: What is the Metabolism & Why Does it Slow with Age?Today's episode is the first in a 5-part series: "Mastering Your Metabolism & Hormones" that I'm doing to kick off 2025!
Get ready to make this the year that you stop wanting things to change with your health and fitness but actually take action toward it!
Today's episode will give you an overview of what the metabolism is, some things that cause it to slow or downregulate as we age, and a few action steps you can take to improve your metabolic function, helping you to lose fat & improve your overall body composition.
2025-01-0211 minMacros & Midlife - Weight Loss, Nutrition, Strength Training, Simple Meal Prep, Consistency, Simple Lifestyle Habits, Systems for SuccessEpisode 55 | 5 Ways to Invest in Your Health Now for a Happier, More Fit You Next YearWhat will the you of next year be thankful that you started today?
"A year from now you will wish you had started today."
~Karen Lamb
In today's episode you will learn 5 actions to implement that if you do, you will undoubtedly make progress toward your health and fitness goals in the upcoming year.
Link to my 2024 EOY reflection question document that was shared inside my Facebook group: EOY Reflection Questions
I pray this episode is helpful for you!
...
2024-12-3113 minMacros & Midlife - Weight Loss, Nutrition, Strength Training, Simple Meal Prep, Consistency, Simple Lifestyle Habits, Systems for SuccessEpisode 54 | Need More Willpower? 4 Practical Steps to Strengthen ItWhy does willpower seem so difficult?
We want to eat right and exercise, but sometimes we just don't do the things we say we want to do. What gives?
In today's episode you will learn 4 practical strategies that you can implement to be able to improve your willpower and strengthen your self-discipline in order to achieve your health and fitness goals.
I pray this episode is helpful for you!
Next Steps:
If you need a strategy session to know where to start w...
2024-12-2017 minMacros & Midlife - Weight Loss, Nutrition, Strength Training, Simple Meal Prep, Consistency, Simple Lifestyle Habits, Systems for SuccessEpisode 53 | Focus on ONE Thing to Finally Lose the Weight"Every great change starts like falling dominos." ~BJ Thornton
Do you get confused about how to actually achieve sustainable weight loss?
I believe that often the problem is that we're trying to do too many things at once, dividing our attention and making our outcome less effective as a result.
Today's short episode talks about how focusing on one effective thing and using the tool of macro counting can help to pave a clear path toward success with weight loss that not only is effective but sustainable too...
2024-12-1209 minMacros & Midlife - Weight Loss, Nutrition, Strength Training, Simple Meal Prep, Consistency, Simple Lifestyle Habits, Systems for SuccessEpisode 52 | Macro Basics: How a Calorie Surplus Can Help You Look Lean and TonedHave you been wondering if macro counting could finally be the solution to your struggles with weight loss?
Today's show is the final of my four-part series on macro basics! You will learn some of the basics of macro counting so that you can gain the skills you need to finally be able to stop dieting all the time and lose the weight for good!
In today's episode, you will learn why you might actually want to eat MORE in order to look lean and toned! You will learn why a surp...
2024-12-0508 minMacros & Midlife - Weight Loss, Nutrition, Strength Training, Simple Meal Prep, Consistency, Simple Lifestyle Habits, Systems for SuccessEpisode 51 | Macro Basics: What Exactly is a Reverse Diet?Have you been wondering if macro counting could finally be the solution to your struggles with weight loss?
Today's show is the third of my four-part series on macro basics! You will learn some of the basics of macro counting so that you can gain the skills you need to finally be able to stop dieting all the time and lose the weight for good!
In today's episode, I break down exactly what a reverse diet is, and why it is so important for improving your metabolism as well as minimizing fat...
2024-11-2815 minMacros & Midlife - Weight Loss, Nutrition, Strength Training, Simple Meal Prep, Consistency, Simple Lifestyle Habits, Systems for SuccessBonus | 8 Tips to Minimize Weight Gain Over ThanksgivingAre you stressed that the holidays will derail your weight loss progress?
In today's episode, you will learn 8 actionable tips that can help you to minimize weight gain and enjoy the Thanksgiving holiday without stressing about food.
I pray this episode is helpful for you!
Next Steps:
If you need a strategy session to know where to start with macro counting in order to finally lose the weight and keep it off, I have GREAT NEWS!
In celebration of my 50th podcast...
2024-11-2615 minMacros & Midlife - Weight Loss, Nutrition, Strength Training, Simple Meal Prep, Consistency, Simple Lifestyle Habits, Systems for SuccessEpisode 50 | Macro Basics: Maintaining Weight Loss in the Maintenance PhaseHave you been wondering if macro counting could finally be the solution to your struggles with weight loss?
Today's show is the second of my four-part series on macro basics! You will learn some of the basics of macro counting so that you can gain the skills you need to finally be able to stop dieting all the time and lose the weight for good!
You'll learn why the skill of maintenance is a vital part of any weight loss strategy, plus a few tactical action steps to help you to main...
2024-11-2117 minMacros & Midlife - Weight Loss, Nutrition, Strength Training, Simple Meal Prep, Consistency, Simple Lifestyle Habits, Systems for SuccessEpisode 49 | Macro Basics: Understanding a Calorie Deficit for Weight LossHave you been wondering if macro counting could finally be the solution to your struggles with weight loss?
Today's show is the first of my four-part series on macro basics to give you an overview of macro counting so that you can learn the skills you need to finally be able to stop dieting all the time and lose the weight for good!
Many times, we complicate fat loss, but truthfully it is quite simple. A calorie deficit is necessary to lose weight.
In today's episode you will l...
2024-11-1412 minMacros & Midlife - Weight Loss, Nutrition, Strength Training, Simple Meal Prep, Consistency, Simple Lifestyle Habits, Systems for SuccessEpisode 48 | Understanding & Overcoming Weight Loss Resistance | with Nurse & Functional Health Coach Jamie Askey of Scooby HealthI am SO excited for you to hear my chat with Jamie Askey of Scooby Health! Jamie shares her journey as a nurse turned macro coach who found herself frustrated and struggling with weight loss resistance.
In the episode you'll learn how Jamie overcame her weight loss resistance and embarked on a journey to learn just what it takes to help clients struggling with weight loss resistance to finally lose the weight for good through a functional approach.
I truly hope you are inspired as you hear Jamie's story, especially if you...
2024-11-0748 minMacros & Midlife - Weight Loss, Nutrition, Strength Training, Simple Meal Prep, Consistency, Simple Lifestyle Habits, Systems for SuccessEpisode 47 | Slow Metabolism? A Few Quick Tips to Improve Metabolic Flexibility for Weight LossAre you frustrated because a slow metabolism causing you to not be able to lose weight?
There's good news! Your metabolism is adaptable and can be improved.
Today you'll learn a few quick tips to not only improve your metabolic function, but to make it more flexible as well.
I pray this episode is helpful for you!
Next Steps:
If you need a strategy session to know where to start with macro counting in order to finally lose the weight and keep i...
2024-10-3120 minMacros & Midlife - Weight Loss, Nutrition, Strength Training, Simple Meal Prep, Consistency, Simple Lifestyle Habits, Systems for SuccessBonus Episode | Saturday Routine & Planning for SuccessToday's episode is a bonus for you! I thought it might be helpful for you to learn the habits that I do on repeat each Saturday to help set myself up for success in the week ahead.
Even if you are new to counting macros or are a seasoned expert, this will hopefully help you as planning is super important to both consistency and winning with weight loss!
Enjoy the episode!
DM me on Instagram if you want to learn more about coaching! Emily Iboa Coaching | Instagram
2024-10-2611 minMacros & Midlife - Weight Loss, Nutrition, Strength Training, Simple Meal Prep, Consistency, Simple Lifestyle Habits, Systems for SuccessEpisode 46 | Doing Everything and Not Seeing Results? Focus on the Process Instead of the OutcomeIt can be frustrating to feel like you're doing everything you can to lose weight and still aren't seeing results.
In today's episode I discuss the importance of creating a process that will get you to your goals instead of focusing on results not being here fast enough.
If you are wanting to start tracking macros for weight loss and aren't sure where to begin, send me a DM on Instagram! I offer a one-time strategy session or 1:1 coaching to help ladies lose weight and feel good in their skin again! Emil...
2024-10-2509 minMacros & Midlife - Weight Loss, Nutrition, Strength Training, Simple Meal Prep, Consistency, Simple Lifestyle Habits, Systems for SuccessEpisode 45 | Why Exercise Isn’t Most Important for Weight Loss | Live Session with Kyle from Aspire FitnessIn today’s episode I’m sharing with you a recent live session from my Macro Balance group program. My group runs twice per year and provides community, accountability, and how to use the tool of macro counting to optimize your weight loss efforts.
In the episode, I’m sharing a presentation from one of my group sessions with a local personal trainer named Kyle who runs Aspire Fitness.
Kyle talks about how if our goal is weight loss, exercise isn’t the most important factor in the process. He also gives help...
2024-10-171h 35Macros & Midlife - Weight Loss, Nutrition, Strength Training, Simple Meal Prep, Consistency, Simple Lifestyle Habits, Systems for SuccessEpisode 44 | How to Eat Out & Still Lose WeightIf you are trying to lose weight while tracking macros or are confused on how to choose healthy options at a restaurant, today’s episode is for you!
You will learn some quick tips that you can implement the next time you go out to eat that can help you stay on track with your weight loss goals!
Curious about coaching? Send me a DM on Instagram! Emily Iboa Coaching on Instagram
Want a free macro friendly meal prep guide? I have one for you! Meal Prep Made...
2024-10-1019 minMacros & Midlife - Weight Loss, Nutrition, Strength Training, Simple Meal Prep, Consistency, Simple Lifestyle Habits, Systems for SuccessEpisode 43 | 3 Steps to Lose Weight Over 40Is weight loss more difficult since you turned 40?
In today’s episode, you’ll learn three simple strategies to help!
As we age, what used to work for weight loss might not work as well any longer. This can be super frustrating but being consistent with a few key basics can help you to feel better and hopefully get things moving in the right direction.
Follow me on Instagram: Emily Iboa Coaching on Instagram
Curious about coaching? Schedule a coffee chat!
2024-10-0321 min
Macros & Midlife - Weight Loss, Nutrition, Strength Training, Simple Meal Prep, Consistency, Simple Lifestyle Habits, Systems for SuccessEpisode 42| Do You Have a Slow Metabolism? Learn How You Can Increase Your Metabolism by Improving Your Liver | with Lisa WinbournIf you are frustrated by a slow metabolism and aren't losing weight, your liver health could be playing a role in the situation.
In today’s episode I chat with Lisa Winbourn, a functional nutritionist and biochemist, who helps women reverse fatty liver, dissolve gallstones, and improve their metabolism and thyroid by teaching them how to support MTHFR and methylation.
During our conversation, Lisa shared tons of tips and strategies on how to improve liver health and how doing so can also improve your metabolism and help you to lose weight.
2024-09-2627 minMacros & Midlife - Weight Loss, Nutrition, Strength Training, Simple Meal Prep, Consistency, Simple Lifestyle Habits, Systems for SuccessEpisode 41: Stay the Course for Weight Loss SuccessTrying to lose weight can be tough at times.
You might struggle to stay motivated, and it can be especially frustrating if you feel like you’re trying and trying and the results aren’t adding up to the effort.
In today’s episode, I share an excerpt from the book, “Make Your Bed” by William H. McRaven, a retired 4-star Navy Admiral who shares about the importance of staying the course to reach your goals.
Thank you for listening!
Interested in coaching? DM me on Insta...
2024-09-1908 minMacros & Midlife - Weight Loss, Nutrition, Strength Training, Simple Meal Prep, Consistency, Simple Lifestyle Habits, Systems for SuccessEpisode 40: Over 40? Why Macros Matter for Weight LossIf you are over 40 and you’re wondering if macros could help you to be able to lose weight, balance your hormones, and optimize your metabolism, then today’s episode is for you.
In today's episode, you will learn what each of the macronutrients does in the body and how it can help you on your weight loss journey.
Thank you for listening!
If you would like to schedule a coffee chat to see if we would be a good fit to work together, click the link below: https://calendly.com/grammarninja22
Follow me on Instagram: https://www.instagram.com/emily_ib...
2024-09-1414 min
Macros & Midlife - Weight Loss, Nutrition, Strength Training, Simple Meal Prep, Consistency, Simple Lifestyle Habits, Systems for SuccessBonus Episode: Why Relying on Willpower Won’t WorkIn today’s bonus episode, you’ll learn a few reasons why willpower is not effective for weight loss and behavior change and what to do instead. 😀
Interested in coaching?
DM me on Instagram: https://www.instagram.com/emily_iboa_coaching?igsh=MWV6dWJpbWRqODZyZA%3D%3D&utm_source=qr
2024-09-0910 minMacros & Midlife - Weight Loss, Nutrition, Strength Training, Simple Meal Prep, Consistency, Simple Lifestyle Habits, Systems for SuccessEpisode 39: Want to Lose Weight? Create a No-Fail EnvironmentAre you wanting to set yourself up to win with weight loss?
In today’s short episode, I’ll give you a few easy ways that you can set your environment up to support your weight loss efforts.
It might not be a lack of motivation that’s keeping you stuck and unable to lose weight, it might just be that you need to set yourself up to win with the things you allow into your life and the environment you create for yourself.
Enjoy the episode!
2024-09-0506 minMacros & Midlife - Weight Loss, Nutrition, Strength Training, Simple Meal Prep, Consistency, Simple Lifestyle Habits, Systems for SuccessEpisode 38: Transform Your Health & Habits | with Rosa SanchezIn today’s episode, I had a great conversation with Rosa Sanchez, a functional nutritional therapist and mindset coach who works with clients to help them form habits that will lead to lasting change.
We talk real food, lifestyle habits, and something that a lot of moms deal with: mom guilt.
Enjoy the episode!
Follow Rosa on Instagram: https://www.instagram.com/realfoodwithrosa?igsh=bXZ6MmhjejIwcjc3
Books mentioned: Against the Grain by Danielle Walker Danielle Walker's Against All Grain: Meals Made Simple: Gluten-Free, Dairy...
2024-08-2933 minMacros & Midlife - Weight Loss, Nutrition, Strength Training, Simple Meal Prep, Consistency, Simple Lifestyle Habits, Systems for SuccessEpisode 37: 3 Things Holding You Back From Feeling Comfortable in Your Own SkinHave you ever felt like you just don’t feel comfortable in your own skin?
In today’s episode you’ll learn three things that are potentially hindering you from feeling good in your own skin, as well as some solutions to overcome them!
Are you interested in coaching?
Book a free coffee chat to see if I can help you reach your weight loss goals: https://tr.ee/zKwhCH_kJj
Follow me on Instagram: https://www.instagram.com/emily_iboa_coaching?igsh=MWV6dWJpbWRqODZyZA%3D%3D&utm_sour...
2024-08-2215 minMacros & Midlife - Weight Loss, Nutrition, Strength Training, Simple Meal Prep, Consistency, Simple Lifestyle Habits, Systems for SuccessEpisode 36: 8 Ways to Learn to Trust the Process with Weight LossIn today's episode, you will learn 8 practical tips to help you if you are struggling with trusting the process of reaching your goals.
When you are trying to lose weight, it can seem like the process is taking forever, which can sometimes lead ladies to want to give up.
But, as with most things in life, staying the course and being consistent can go a long way in not only helping you to reach your weight loss goals, but to sustain them as well.
Follow me on Instagram: https://www.instagram.co...
2024-08-0318 min
Macros & Midlife - Weight Loss, Nutrition, Strength Training, Simple Meal Prep, Consistency, Simple Lifestyle Habits, Systems for SuccessEpisode 35: Getting Off the Hamster Wheel of Alcohol | with Heidi OberstI am excited to share with you my fun conversation with Heidi Oberst, a Christian sobriety coach who works with women to help them get unstuck with alcohol.
Using a whole-health approach, Heidi works with clients both 1:1 and through her community and courses to create a life that is fulfilling and helps them to reach their goals.
In today's episode, we chat not only about the struggles that many women face when trying to live a sober life, but also the role that our food choices play into improving...
2024-07-1825 min
Macros & Midlife - Weight Loss, Nutrition, Strength Training, Simple Meal Prep, Consistency, Simple Lifestyle Habits, Systems for SuccessEpisode 34: Not Reaching Your Weight Loss Goals? 5 Reasons WhyIf you are someone who is struggling to reach your weight loss goals listen up! In today’s episode I outline 5 reasons that could be keeping you stuck. If you have questions, comments, or anything you’d like to see on future episodes, feel free to reach out to me on Instagram @emily_Iboa_coaching. Thanks for being here!
2024-07-1127 min
Macros & Midlife - Weight Loss, Nutrition, Strength Training, Simple Meal Prep, Consistency, Simple Lifestyle Habits, Systems for SuccessEpisode 33: What’s the Deal With Menopausal Belly Fat?In today’s episode I talk about a few reasons you maybe are seeing more belly fat in the menopausal years.
It doesn’t have to be this way! Learn a few ways to reduce that menopausal belly fat!
You will also learn a few tips and strategies that you can apply to see better results with your health and fitness.
Podcast episode on sleep: https://podcasts.apple.com/us/podcast/point-of-pivot/id1713050306?i=1000642939407
Want to see if we would be a good fit to wor...
2024-06-2723 min
Macros & Midlife - Weight Loss, Nutrition, Strength Training, Simple Meal Prep, Consistency, Simple Lifestyle Habits, Systems for SuccessEpisode 32: Fat Loss & Weight Loss Aren’t the SameWeight loss means that your body weighs less on the scale, but this doesn’t take into account exactly what is lost. Fat loss and weight loss aren’t the same thing, and in today’s episode you’ll learn some specific things that can help you not just lose weight, but lose fat. Episode on stress: https://podcasts.apple.com/us/podcast/point-of-pivot/id1713050306?i=1000633518097 Follow me on Instagram: https://www.instagram.com/emily_iboa_coaching?igsh=MWV6dWJpbWRqODZyZA%3D%3D&utm_source=qr
2024-06-1324 min
Macros & Midlife - Weight Loss, Nutrition, Strength Training, Simple Meal Prep, Consistency, Simple Lifestyle Habits, Systems for SuccessEpisode 31: Habits & DisciplineIn this short episode, you’ll learn what habit stacking is as outlined in the book Atomic Habits by James Clear. Much of the work that goes into creating a positive outcome with anything we are working toward comes down to what we do every day and the discipline we must apply to create lasting behavior change. Questions, comments, or suggestions about the show? DM me on Instagram: https://www.instagram.com/emily_iboa_coaching/
2024-06-0611 min
Macros & Midlife - Weight Loss, Nutrition, Strength Training, Simple Meal Prep, Consistency, Simple Lifestyle Habits, Systems for SuccessEpisode 30: Is Weight Loss Resistance Getting in My Way?If you have been in a calorie deficit and still aren’t losing weight, could it be weight loss resistance that’s getting in your way? In today’s episode, you will learn what weight loss resistance is, some possible causes, and some things you can do to improve your situation. 💪
2024-05-3021 min
Macros & Midlife - Weight Loss, Nutrition, Strength Training, Simple Meal Prep, Consistency, Simple Lifestyle Habits, Systems for SuccessEpisode 29: Meal Planning for Weight Loss SuccessIn this episode I discuss meal planning, prep, and how planning can help you reach your goals!
Need a few resources?
https://lillieeatsandtells.com/
https://macrofriendlyfood.com/
https://ohsnapmacros.com/
Meal Planning & Prep articles:
https://thehealthyconsultant.com/ultimate-guide-to-meal-prepping-for-your-macros/
https://experiencelife.lifetime.life/article/how-to-simplify-meal-planning/
https://modernminimalism.com/simple-meal-planning/
Grocery List: https://docs.google.com/document/d/12vyVBU1gtUFsmYdK0oBzzzj5nmgAWi4ORdZk2HMrWFI/edit?usp=sharing
2024-05-2322 min
Macros & Midlife - Weight Loss, Nutrition, Strength Training, Simple Meal Prep, Consistency, Simple Lifestyle Habits, Systems for SuccessEpisode 28: How Alcohol Impacts Weight Loss and MuscleIf you've ever wondered if alcohol can hinder fat loss, today's episode will hopefully shed some light on this subject.
While alcohol is often a part of social gatherings, it can definitely impact your health and fitness.
Link to episode 15 about sleep: https://podcasts.apple.com/us/podcast/episode-15-the-importance-of-sleep-for-weight-loss/id1713050306?i=1000642939407
Follow me on Instagram: https://www.instagram.com/emily_iboa_coaching/#
2024-05-1614 min
Macros & Midlife - Weight Loss, Nutrition, Strength Training, Simple Meal Prep, Consistency, Simple Lifestyle Habits, Systems for SuccessEpisode 27: Navigating Insulin Resistance | With Emily Cornelius, RDIn today's episode I had the wonderful opportunity to chat with Emily Cornelius. Emily is a wealth of knowledge and works with clients to help them manage their insulin resistance.
Emily explains what insulin resistance is, and how it can cause issues with weight loss, as well as strategies to overcome it. I think you will learn a lot from her!
As always, if you find the episode helpful, I would greatly appreciate a 5-star rating or review, or for you to share it to your social media.
2024-05-0924 min
Macros & Midlife - Weight Loss, Nutrition, Strength Training, Simple Meal Prep, Consistency, Simple Lifestyle Habits, Systems for SuccessEpisode 26: Breaking Free From All-or-NothingIn this episode, you will learn how to identify if all-or-nothing thinking might be causing you some issues in your weight loss journey, as well as some tips and strategies that you can implement to help you overcome it!
Follow me on Instagram: Emily | Macro Coach (@emily_iboa_coaching) • Instagram photos and videos
2024-04-2520 min
Macros & Midlife - Weight Loss, Nutrition, Strength Training, Simple Meal Prep, Consistency, Simple Lifestyle Habits, Systems for SuccessEpisode 25: Finding the Root Cause; MTHFR & Metabolism | With Lisa WinbournIn today's episode I had the wonderful opportunity to chat with Lisa Winbourn, a functional nutritionist and biochemist. Lisa is an incredible wealth of knowledge! She specializes in helping clients with root cause issues, specifically those with the MTHFR gene mutation, hormones, metabolism, fatty liver, hypothyroid, and iodine deficiency.
In the episode we discuss how important detoxification is for overall health, but how if you have the MTHFR gene, that this can be a bottleneck to the process. Lisa discusses how anxiety and depression can actually be symptoms of this MTHFR gene as well.
Additionally...
2024-04-1824 min
Macros & Midlife - Weight Loss, Nutrition, Strength Training, Simple Meal Prep, Consistency, Simple Lifestyle Habits, Systems for SuccessEpisode 24: Trusting the Process & Learning Patience Along the WayIf you feel frustrated by slow progress, I hope that today’s episode will give you a little boost of encouragement as you continue along on your journey toward better health. It can be difficult to trust the process if results seem slow, and my hope is that today’s episode will encourage you to keep going!
Interested in coaching?
DM me on Instagram to schedule a coffee chat! https://www.instagram.com/emily_iboa_coaching/#
2024-04-1114 min
Macros & Midlife - Weight Loss, Nutrition, Strength Training, Simple Meal Prep, Consistency, Simple Lifestyle Habits, Systems for SuccessEpisode 23: Tips For a Successful Calorie DeficitIn this episode, you’ll learn some tips that you can implement for a successful calorie deficit.
Losing weight doesn’t have to be complicated, and with a little planning and discipline, you can lose weight, keep it off, and live most of your life at maintenance!
Here’s to your success!
Follow me on Instagram: https://www.instagram.com/emily_iboa_coaching?igsh=MWV6dWJpbWRqODZyZA%3D%3D&utm_source=qr
2024-03-2820 min
Macros & Midlife - Weight Loss, Nutrition, Strength Training, Simple Meal Prep, Consistency, Simple Lifestyle Habits, Systems for SuccessEpisode 22: Mastering Time Management | With Kelly Leardon from Walk Like WarriorsI had the honor of chatting with Kelly from Walk Like Warriors. Kelly is an incredible Christian business coach who works with female entrepreneurs to help them to achieve freedom with their time and money.
I have personally learned so much from her, and I'm excited for you to hear our conversation. We chatted all about time management, how to balance work and family life, some common struggles many women face with efficiency, and how to optimize your time to be able to prioritize the things that matter.
In the episode, Kelly breaks down what time management really means and...
2024-03-2140 min
Macros & Midlife - Weight Loss, Nutrition, Strength Training, Simple Meal Prep, Consistency, Simple Lifestyle Habits, Systems for SuccessEpisode 21: Keys For a Transformation That SticksToday I share some thoughts and reflections about keys for a transformation that sticks. A lot of these thoughts have been inspired by the book “The Magic of Thinking Big” by David J Schwartz. In this episode, you will learn some practical tools for how you can increase the odds that the results that you are striving for will stick around, and minimize the likelihood of reverting back to old habits. Questions? DM me on instagram: https://www.instagram.com/emily_iboa_coaching?igsh=MWV6dWJpbWRqODZyZA%3D%3D&utm_source=qr
2024-03-1417 min
Macros & Midlife - Weight Loss, Nutrition, Strength Training, Simple Meal Prep, Consistency, Simple Lifestyle Habits, Systems for SuccessEpisode 20: Getting Back On Track With Weight LossIf you are struggling to get back on track with your weight loss goals, or if you have never been on track but want to be, this episode is for you! I share a few practical steps for how you can get focused again and begin to work toward your health and fitness goals. Thank you for being here! Follow me on Instagram! https://www.instagram.com/emily_iboa_coaching?igsh=MWV6dWJpbWRqODZyZA%3D%3D&utm_source=qr
2024-03-0715 min
Macros & Midlife - Weight Loss, Nutrition, Strength Training, Simple Meal Prep, Consistency, Simple Lifestyle Habits, Systems for SuccessEpisode 19: Lifestyle Changes That Will Last - How Debt and Weight Loss Are RelatedMaking changes in your lifestyle to be able to lose weight requires doing different actions to be able to reach a different outcome.
As I've been studying a lot lately regarding personal finance, I wanted to share a few thoughts with you today on how getting out of debt and weight loss have so many correlations.
Getting out of debt and losing weight both can be challenging and rewarding goals, and necessitate patience, strategy, time, and consistency. In order to have lasting success with either goal, habits must change...
2024-02-2921 min
Macros & Midlife - Weight Loss, Nutrition, Strength Training, Simple Meal Prep, Consistency, Simple Lifestyle Habits, Systems for SuccessEpisode 18: Living in Discipline Instead of Extremes | with Angela DerrickGet ready for an amazing episode! I had the honor of chatting with Angela Derrick, an incredible fitness and nutrition coach who has built her weight loss philosophy around helping women over 40 find food freedom...the freedom to lose weight, win their battle with their mindset, and overcome emotional eating.
Angela tells her inspiring story of living in the extreme world of being a bikini competitor, to then learning what it looked like to live with more balance and discipline instead. As a result of her experience, she has made it her mission to...
2024-02-2244 min
Macros & Midlife - Weight Loss, Nutrition, Strength Training, Simple Meal Prep, Consistency, Simple Lifestyle Habits, Systems for SuccessEpisode 17: Why Restriction Isn’t the Answer for Weight LossRestrictive dieting truly isn't the answer to sustainable fat loss. In today's episode, I talk about why this won't work if you want to keep weight off over the long haul, and some ways to incorporate a lifestyle that supports long-term results.
Questions? DM me on Instagram: https://www.instagram.com/emily_iboa_coaching/#
2024-02-1523 min
Macros & Midlife - Weight Loss, Nutrition, Strength Training, Simple Meal Prep, Consistency, Simple Lifestyle Habits, Systems for SuccessEpisode 16: Why is Losing Weight After 40 More Difficult?In today’s episode, I talk about why it might be a little bit more difficult to lose weight as we age, specifically after age 40. I’ll also share some strategies that you can implement to improve your chances of losing fat, and improving your health.
2024-02-0818 min
Macros & Midlife - Weight Loss, Nutrition, Strength Training, Simple Meal Prep, Consistency, Simple Lifestyle Habits, Systems for SuccessEpisode 15: The Importance of Sleep for Weight LossIn today’s episode, I talk about the importance of sleep for weight loss. The quality and quantity of our sleep plays a massive role in our wellness. In the episode, you’ll learn about ways to improve sleep and how important it is, and how improving sleep can help us reach our weight loss goals.
2024-01-2515 min
Macros & Midlife - Weight Loss, Nutrition, Strength Training, Simple Meal Prep, Consistency, Simple Lifestyle Habits, Systems for SuccessEpisode 14: Macro Counting for Hormone Optimization and Weight LossThis episode is a replay of a recent workshop I did about how macro counting can be beneficial, and the importance of establishing good habits especially as women approach menopause with all the hormonal shifts that accompany that season of life.
2024-01-1827 min
Macros & Midlife - Weight Loss, Nutrition, Strength Training, Simple Meal Prep, Consistency, Simple Lifestyle Habits, Systems for SuccessEpisode 13: Systems & ConsistencyDo you feel overwhelmed in trying to optimize processes in your life? It's so much easier to not get overwhelmed if you have a simple and repeatable process in place to help you achieve your goals or objectives for the day.
In today's episode I talk a few ways to create systems to simplify and optimize for efficiency.
Questions or comments? DM me on Instagram: https://www.instagram.com/emily_iboa_coaching/#
2024-01-1121 min
Macros & Midlife - Weight Loss, Nutrition, Strength Training, Simple Meal Prep, Consistency, Simple Lifestyle Habits, Systems for SuccessEpisode 12: All Things Reverse DietingIn this episode, I discuss reverse dieting - what it is, what to expect, and some of the mental hurdles that can come up while in this nutritional phase. Learn how a reverse diet can minimize fat regain after a deficit and improve energy expenditure and optimize hormone levels.
Here are a couple of links to studies about reverse dieting if you would like to learn more:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5097076/
https://pubmed.ncbi.nlm.nih.gov/31204775/
Questions or Comments...
2024-01-0431 min
Macros & Midlife - Weight Loss, Nutrition, Strength Training, Simple Meal Prep, Consistency, Simple Lifestyle Habits, Systems for SuccessEpisode 11: Reflecting on 2023 & Goal SettingIt’s common when a year ends to try to make resolutions for the upcoming one.
In today’s episode, I talk about why I think goal setting is a little bit better than making resolutions, and how to break down those goals with practical actions and steps to help you achieve your goals.
End of the Year Reflection & Goal Setting document: https://drive.google.com/file/d/1FT8I6FBD0-MYnxOaEdIR5bgvHhTfp4OA/view?usp=drive_link
DM me on Instagram:
https://www.instagram.com/emily_iboa...
2023-12-2821 min
Macros & Midlife - Weight Loss, Nutrition, Strength Training, Simple Meal Prep, Consistency, Simple Lifestyle Habits, Systems for SuccessEpisode 10: Where I StartedIn today’s episode, I give you a little bit of background and tell my story, and how I got started with macro tracking, my fitness journey, and what ultimately led to getting certified to help other women through macro coaching.
2023-12-2111 min
Macros & Midlife - Weight Loss, Nutrition, Strength Training, Simple Meal Prep, Consistency, Simple Lifestyle Habits, Systems for SuccessBonus: What to Do When Discouragement Creeps InIn today’s short bonus episode, I would like to offer you some encouragement if you are feeling discouraged or frustrated along your journey. Thank you for listening!
2023-12-1915 min
Macros & Midlife - Weight Loss, Nutrition, Strength Training, Simple Meal Prep, Consistency, Simple Lifestyle Habits, Systems for SuccessEpisode 9: Why Motivation Doesn’t Work and What To Do InsteadDo you struggle with not feeling motivated on your health and fitness journey?
If you’re struggling to gain momentum and aren’t not sure why hopefully today’s episode will help you.
Today we’re diving into a topic that’s super common and that is a lack of motivation. We’ll discuss some common reasons why you might not be motivated and some tips and strategies of what you can do instead.
If you would like to follow me on Instagram, here is my profile link: https://www.instagram.com/emily_iboa_coachin
2023-12-1430 min
Macros & Midlife - Weight Loss, Nutrition, Strength Training, Simple Meal Prep, Consistency, Simple Lifestyle Habits, Systems for SuccessEpisode 8: Can You Improve Your Metabolism?Today’s episode will give you a few signs to look for if you suspect that your metabolism might not be working at an optimal level, and a few ways you can work to improve it. Here are a couple of studies if you’re interested in learning more about metabolic health:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3661116/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2929498/
2023-12-0721 min
Macros & Midlife - Weight Loss, Nutrition, Strength Training, Simple Meal Prep, Consistency, Simple Lifestyle Habits, Systems for SuccessEpisode 7: How To Establish and Maintain Consistency in Your Health and FitnessIn today's episode, I discuss the importance of consistency in your health and fitness. Today's episode will give you some practical suggestions of strategies to implement that will hopefully be helpful for you as you continue to grow and improve upon your health.
If you have any questions, comments, or topics you would like to have me cover in future episodes, feel free to DM me on Instagram: https://www.instagram.com/emily_iboa_coaching/
2023-11-3027 min
Macros & Midlife - Weight Loss, Nutrition, Strength Training, Simple Meal Prep, Consistency, Simple Lifestyle Habits, Systems for SuccessEpisode 6: How To Effectively Get Started With Macro TrackingIn today’s episode, you will learn a few basics to help you get started with macro tracking. What type of equipment do you need? How do you actually get started?
Hopefully this episode will be helpful for you as you start on your journey toward better health!
2023-11-1628 min
Macros & Midlife - Weight Loss, Nutrition, Strength Training, Simple Meal Prep, Consistency, Simple Lifestyle Habits, Systems for SuccessEpisode 5: Overcoming Self-Sabotage on Your Health and Fitness JourneyIf you find yourself not doing the things you say you want to do, this episode is for you! Join me today as I discuss the importance of recognizing and overcoming self-sabotage. We all can have the tendency to self-sabotage without even realizing it, so recognizing it and having tools to overcome it is important as it can really hinder us from reaching not only weight loss goals, but anything we wish to achieve as well.
In this episode you'll learn:
-What could be causing your self-sabotage, and how...
2023-11-0926 min
Macros & Midlife - Weight Loss, Nutrition, Strength Training, Simple Meal Prep, Consistency, Simple Lifestyle Habits, Systems for SuccessEpisode 4 - Can Stress Hinder Fat Loss?In today's episode I'll tackle the topic of whether stress affects your fat loss efforts, and give some practical tips on ways to try to reduce stress in your life to help your efforts if your goal is to lose body fat.
DM me on Instagram: https://www.instagram.com/emily_iboa_coaching/
A few articles to learn more about the stress-weight loss connection: https://www.healthshots.com/preventive-care/self-care/how-cortisol-can-affect-weight-loss/
https://pubmed.ncbi.nlm.nih.gov/16353426/
2023-11-0218 min
Macros & Midlife - Weight Loss, Nutrition, Strength Training, Simple Meal Prep, Consistency, Simple Lifestyle Habits, Systems for SuccessEpisode 2 - A little insight to Nutrition PeriodizationHave you ever heard the term nutrition periodization? In this episode, I will give you an overview of each of the four phases and how these phases can help you on your health and fitness journey. Questions? DM me on Instagram https://instagram.com/emily_iboa_coaching?igshid=YTQwZjQ0NmI0OA%3D%3D&utm_source=qr
2023-10-2519 min
Macros & Midlife - Weight Loss, Nutrition, Strength Training, Simple Meal Prep, Consistency, Simple Lifestyle Habits, Systems for SuccessEpisode 3 - How can we establish better habits?Today I am talking a little bit about ways to establish better habits that will serve us as we strive to make changes in our health and improve our lives. I’ll be talking a little bit about outcome goals versus process goals, and how to habit stack to help us to be able to do the things we really want to do without relying on motivation or willpower! Questions? DM me on Instagram https://instagram.com/emily_iboa_coaching?igshid=YTQwZjQ0NmI0OA%3D%3D&utm_source=qr
2023-10-2517 min
Macros & Midlife - Weight Loss, Nutrition, Strength Training, Simple Meal Prep, Consistency, Simple Lifestyle Habits, Systems for SuccessEpisode 1 - What Are Macros?In this episode, you will learn just what macronutrients are, and how they can benefit you in your health and fitness journey.
Learn specifically what each macro does and also how counting macros can help you lose weight, improve your metabolism, and have an improved relationship with food.
Follow me on Instagram, or DM me to learn about coaching! https://www.instagram.com/emily_iboa_coaching/#
2023-10-2215 min
Macros & Midlife - Weight Loss, Nutrition, Strength Training, Simple Meal Prep, Consistency, Simple Lifestyle Habits, Systems for SuccessPoint of Pivot (Trailer)
2023-10-2200 min
Broken Class171: Election Debrief with Tyger Gruber, podcast hostTyger Gruber (Ep. 158) returns to help me debrief the results of the May 2020 primary election.
We talk throughout the show about Eugene's mayoral race (5:15), as well as brief recaps of City Council Ward 1 [Emily Semple, Eliza Kashinsky, Tim Morris, Candice King, Sean Dwyer, Liev Williams (18:13)], Ward 2 [Matt Keating, Kate Davidson (21:00)], Ward 7 [Claire Syrett, Douglas Barr, Cliff Gray (22:11)], Ward 8 [Randy Groves, Ryan Moore (23:51)], Democrats for Congress [Peter DeFazio, Doyle Canning (27:27)], County Commissioner for S. Eugene [Laurie Trieger, Joel Iboa, Sandra Bishop, Matt Moore (41:24)], for N. Eugene [Pat Farr, Andrew Ross (42:24)], District Attorney [Patty Perlow, James Cleavenger (43:58)], Eugene Mayor...
2020-05-241h 04